Tim Dale rants about supplements...
Us blokes don't often get things right. Between leaving the seat up, regularly scratching our balls, stinking out the bathroom, burning everything on the bbq.... we don't stand much of a chance.
Similarly, when it comes to health supplements, most guys tend to miss the forest for the trees.
If I had a $ for every guy that asked for the next ultra-mega-mass-gainer-protein synthesizer-testosterone-enhancer, I could probably take a week off.
Guys, it's not entirely your fault either. I used to read the muscle magazines, try and follow the pro's training and diet, yet still not get the same results as them......I wonder why?
Fortunately, being 20 years older I've managed to wise up to the fact why I never could achieve the physique of many of those bodybuilders in the magazines. I won't risk a lawsuit today, so I won't delve into the details as to how many of those athletes (?) look the way they do.
Instead I've put together a basic list of supplements that most guys could benefit from. They may not be the most glamorous products on the shelves, but at the end of the day they will deliver the goods.
Multivitamin. The plain Jane of supplements, but important for two reasons. 1, a good multi will cover the bases if your diet is lacking any essential nutrients, and 2, it will actually assist with absorbing nutrients from your food.
Protein powder. Forget the oxy-nitro vasodilators, creatine delivery systems, and mutant muscle products. You're not going to grow a gram of muscle unless you're ingesting a sufficient amount of protein. The most economical way to do this is in the form of a protein shake. 1-2 a day should equate to 60-70grams of protein. This is close to half the daily requirement of an 80kg male wishing to gain lean muscle.
Essential fats. About as sexy as Posh Spice, I know. Essential fats are just that, and are a major contributor to long term health. If you don't eat a lot of fish then supplement with a fish oil capsule or 3. There's a mountain of research being conducted on the anti-inflammatory effects of EPA/DHA, as well as joint, nerve, eye and brain health. One study recently suggested that it was the primates that wandered down to the waters edge and started feeding on fish, that developed their brains from that of a chimps, to the multi-terrabyte powerhouses we've got stored in our skulls today. Hard to imagine amongst some people I know, but if you wish to evolve your thinking as well as your physique, a fish oil supplement is for you.
L-Glutamine. Again, about as sexy as a Bee Gees reunion, but an often overlooked product. All you need is 1-2 teaspoons a day, and voila, you may find you're not aching half as much as usual. A potent ammonia scavenger (that's the stuff your body produces when it's under stress) and hugely important amino acid in terms of recovery.
That's it. 4 of the basics. Consider these your foundation supplements, along with getting your caloric requirements correct, training, and adequate rest, and you're bound to have an army of Jessica Alba lookalikes kicking your door in.
If in doubt, get a good nutritionist or trainer to help you pull it all together.
Get these right, and you may not need many of the other "whizz bang" over hyped products which often claim to make you bigger and stronger than a Hereford bull, give you a higher t-count than a male Lion, and get you as ripped as Bruce Lee in a matter of days.
If you’re feeling down or mildly depressed, pay a thought to nutritional deficiencies. Our bodies need more than 50 nutrients daily in order to function and we can only get these from food. The nutrients our brain needs are often sabotaged during a period of stress. When we are tired there is a tendency to skip healthy food and consume alcohol or foods that help rob our brain of nutrients Many nutrients have been found to play a role in supporting depression, including healthy omega 3 fats, B vitamins and minerals such as iron, calcium and magnesium. A diet that lacks key nutrients will impact depression. Vitamins and minerals work together as a team in the body; if one team member is off sick (or missing) the other team members can’t do their job properly. For healthy hormones, stress support and weight management you’ll love the Real Nutrients Multivitamin, it’s a once-a-day multi designed by nutritionists.
A vitamin pill on its own will not give you an energy boost in the afternoon to make up for a skipped meal, but used wisely health supplements can play an important role in your health and wellness regime. This list may seem basic, but the following vitamins are essential for our health and deficiencies are common...read more
One of the first things I noticed when shopping around looking at vitamins in NZ, is the ones that had any decent ingredients were big smelly tablets. Then the ones that were in nice capsules were of such a low dose you needed to take 6 a day to meet the label requirements. Others were not even complete. missing vital nutrients like iodine or D3. It seems vitamin marketers rely on the ignorance of the average consumer and put a product out in the market place with ingredient labels too hard to read or a tablet that is incomplete. When I'm recommending clients take a multi, I want to make sure its a good product, problem is, a good multi is going cost around $80 and to most, that's unaffordable. That's why we've developed our own. Like the rest of the range, the Ultimate100 is lab tested, true to label, an easy capsule 1-2 daily and we are able offer it at a realistic price because its only available here. Another interesting point to note, is that you should never take single supplements without a multivitamin first. That's because vitamins and minerals work together in the body. Although vitamins like Vitamin D or Magnesium are important, it's always better to cover your bases with a multi first, then if you think your diet needs a boost, get some specific advice.
The Real Nutrients Ultimate Multivitamin is specifically formulated for both men and women. Yes, you can share. As well as providing a comprehensive range of B vitamins, iodine, selenium and zinc, you'll also get Vitamin D3 and beta carotene. If you want to be in great shape for 2016, then now is a good time to take a multi.
Did you know that unlike other countries with similar climates New Zealand has no mandatory fortification of foods with Vitamin D? That’s sad, because we know that over winter our blood levels of Vitamin D practically halve. We synthesize Vitamin D from the sun, however sunblock reduces absorption and it has to be direct sunlight, as UVB does not pass through glass.
Muscle and bone weakness - The vitamin is essential for bones and muscles and teeth. If your muscles, teeth or bones feel weak you could be deficient in vitamin D.
Feeling down - People with low levels of vitamin D are more likely to be depressed or struggle with deep feelings of sadness.
Pain sensitivity- people who have chronic pain can have inadequate vitamin D levels.
Sore gums - people who have low vitamin D levels are more vulnerable to swelling, reddening and bleeding of gums.
Blood pressure - Vitamin D is important for the heart, and when you don’t get enough of it, the blood pressure could rise.
Fatigue - People who have low vitamin D levels, lack the energy to go throughout the day and could have a constant feeling of fatigue.
Mood swings or feeling down - Vitamin D helps with serotonin production and this hormone has a major impact on the mood.
Decreased endurance -Athletes that have a low vitamin D level perform less and have lower energy levels compared to other athletes with higher vitamin D levels.
Overweight -This fat-soluble vitamin is stored in fat cells, and people who are overweight need more vitamin D.
Darker skin -If you have dark skin you have a greater risk of vitamin D deficiency, darker skin needs about 10 times more sun exposure to produce the same amount of vitamin D as a person with pale skin.
Take supplements. Research from several studies, one published in The British Journal of Nutrition suggests that multivitamins may be associated with a lower body weight and reduced appetite. Multivitamins were especially effective at reducing hunger symptoms for females. Men, who reported the use of vitamin and mineral supplements had a lower weight, carried less fat and had higher resting energy expenditure compared to men in the placebo group
If you’ve ever wondered why your low fat diet’s not working or your hormones are driving you mad, it might pay to check your fat intake. Whether you are seeking help with weight loss, high cholesterol, allergies, skin conditions or arthritis, you’re likely to need an oil-change. As far as I’m concerned, an intake of Omega 3 is non-negotiable.