Category Archives: Suppliments

Nutrition Supplements

Do you need supplements?

Gym supplements, Suppliments

My view is yes,  you do need sport supplements to achieve great results .

Yes, supplementing is essential for maximum growth and recovery.

I believe in supplementing, and my personal experience has shown that leaner and superior gains are achieved through supplementation.

If you struggle to meet your goals,  supplementation could be the answer. A bulking supplement is recommended for hard gainers,  and protein replacement meals is recommended for individuals struggling with weight loss, and a protein supplements is recommended for body builders who want to grow and achieve the six pack look.

Food reduces the need for supplements

A variety of different protein sources is essential to ensure proper and sufficient protein intake.

You will need to include fish, chicken, dairy and red meats.

Most people will need to eat 5-6 smaller varied meals per day  to achieve the perfect balance between gains and weight control. But no matter what diet an individual follows, the majority want to gain maximum muscle and minimum fat.

Calorie intake per day

The biggest factor is caloric intake per day. This is the amount of food required to keep you alive and how many more or less calories you need to achieve your goal (weight gain or loss).  This is discussed in another post.

Protein to carb to fat ratios

Nutrition is a science.  Each person needs to adjust their protein to carb to fat ratio to their specific needs and “body types”.  This is discussed in another post.

Body types

There are 3 basic body types and depending on your body types:

Naturally skinny or lean Ectomorph, Naturally plump or broad Endomorph, and the Mesomorph who is naturally muscular. You could fall between the ecto / meso or endo / meso body types. Most individuals’ goal is to achieve the Mesomorph body type.

Why supplement?

With today’s busy lifestyle,  and work responsibilities, it is easier and faster to take a sports supplement to replace 2 or 3 meals.  And contrary to popular belief, the added ingredients make it cheaper per serving  of sports supplements , than to have a varied healthy diet.

Sport supplements also tastes better than many foods that give an body builder or athlete the equivalent nutrients.

The pros of taking sports supplements

  • The nutrients in a gym / sport supplements is highly-concentrate.
  • It is quick and easy to carry , prepare, drink or eat a serving of sports supplement.
  • The recommended or required intake is met quickly.
  • Sport supplements have the correct ratios for maximum absorption.
  • Sports supplements include higher levels of performance enhancing nutrients that food cannot provide quickly, such as creatine, which requires saturation to be achieved for maximum benefit.
  • Dietary supplements have a psychological and motivating effect.

Tips on nutrients

Zinc: 

Overdosing on Zinc supplements causes nausea and vomiting.  Zinc binds to copper, inhibiting copper absorption in the body. Reduce zinc intake unless advised by a doctor. only take one or twice a week to “top up” if your body is depleted.

Zinc is also found in Emmental and Edam cheese, oats, oysters or pumpkin seeds.

Creatine

Creatine doesn’t really have any side effects but any overdose is expelled and wasted. Follow the product instructions and do not overdo it as you will be flushing money away, quite literally.

Iron

Iron is absorbed better with Vitamin C and amino acids.

Iron is found in meat, green leafy vegetables, parsley, dried lentils and carrots.  Note that spinach contains a rich amount of iron, however, oxalic acid found in spinach prevents the body from absorbing the entire amount.

Vitamins

Vitamins for skin, hair and nails

Suppliments, , ,

Vitamin supplementation is not required if you have a varied and healthy eating plan which consists of grains, meat, vegetables and fruits.

If you have good nails, skin and hair, then supplementation is not required.

If you get painful muscles cramps or spasm, then you may try vitamins and minerals  supplementation for several weeks, however, abnormal mineral ratios may also cause spasm and cramps. So overdoing is not going to be helpful.

If you have a great varied diet, you can still supplement but you can take the lowest dosage or half dosages (such as one tablet a day instead of two tablets), or you can skip a day between supplementation.

This not only saves you money, but should be sufficient to make up any shortfall.

When to take full dosages

Grey hair, dry or falling hair is a common problem many body builders and fit individuals tend to have due to the higher demands on their body for vitamins and minerals.

Eating a high protein, low fat diet may also lead to some vitamin deficiencies, especially if grains or fats are eliminated from the diet.

Taking a  multi-vitamin assists greatly in keeping vitamins in check, but sometimes taking extra precautions may be needed to healthy skin and hair.

Vitamin B tends to be one of the important vitamins for most individual in maintaining good health, and is sometimes lacking.

Which foods contain  Vitamin B ?

The different types of vitamin B come from different types of foods. Vitamin B12 is found primarily in meat and dairy products. B7 and B9, and, to some degree, B1 and B2 are found in fruits and vegetables.

Vitamin B boost every now and again may correct the balance, but an excessive Vitamin B-Complex intake is also capable of causing “burning muscles” or chronic muscle
tension.  It is not necessary to overdose, keep the dosages down to the recommended minimum as your body does not require a constant dosages if you are eating well.

A good balanced, and varied, diet a complete diet consisting of meats, grains, fruits and vegetables is required to get all your vitamins.

  • Vitamin B12 is found primarily in meat and dairy products, so strict vegetarians are at risk for a deficiency.
  • Vitamin B6 can be found in fish, poultry, liver, potatoes, and non-citrus fruit.
  • Most people get B1 from breakfast cereals and whole grains. B2 also can be found in whole grains, as well as in milk, eggs, and dark green vegetables.
  • Vitamin B9 can be found in many foods, from meats to grains to citrus fruits.

If you are a vegetarian or on a strict or specialized diet, supplementation may be required to meet vitamin requirements.

Which vitamins you need to look at if your skin, hair or nails are becoming problematic:

  • Biotin: The #1 B vitamin for hair growth.
  • Zinc: When we are deficient in zinc, our hair loses its colour, leading to gray hair.
  • Vitamin D: Opens follicles for hair to grow.
  • Vitamin E: Gives hair shine, bounce and growth.
  • Niacin: Increases circulation to allow hair growth.
  • Magnesium: Gives stronger hair.
  • Iron: Encourages hair growth.
Table of vitamins - set of food icons organized by content of vitamins
Table of vitamins – set of food icons organized by content of vitamins

 

High protein diet

Eat to grow muscle – food with high protein content

Food, Gym supplements, Suppliments

To grow muscle, you need to increase protein intake, as this is the building blocks of muscles

Supplements are an essential if you are a serious athlete or are serious about getting muscular body. Supplementation is not a meal replacement, it is meant to supplement your existing diet.

These food contain high levels of protein and should form of all athlete’s diets:

#1: Fish (Tuna, Salmon, Halibut)

Protein in 100g 3oz Fillet (85g) Protein to Calorie Ratio
26g 22g 1g protein per 4.5 calories

Other fish high in protein per fillet(3oz or 85g): Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g).

Tip: Tuna can be mixed with low fat mayo, raisins, apple slices and mixed nuts (not peanuts)

#2: Lean Chicken (Chicken Breast)

Protein in 100g 3oz serving (85g) Protein to Calorie Ratio
18.3g 16g 1g protein per 4.6 calories

More Chicken and Turkey: Chicken Leg – Drumsticks (60g) provides 16g protein. Chicken Thigh (37g) provides 9g protein. 3oz serving of Turkey Breast (85grams) provides 26g protein.

Tip: Steam or grill your chicken breast, steaming does not dry the meat

#3: Cheese (Non-fat Mozzarella)

Protein in 100g 1oz Slice (28g) Protein to Calorie Ratio
32g 9g 1g protein per 4.7 calories

Other cheese high in protein per ounce(28g): Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low or Non Fat Mozzarella and Cottage Cheese provide the most protein per calorie, full fat cheeses typically only provide 1g protein per 20 calories, and are less optimal sources of protein

#4: Lean Beef and Veal (Low Fat)

Protein in 100g 3oz Slice (85g) Protein to Calorie Ratio
36g 31g 1g protein per 5.3 calories

T-Bone Steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein.

Tip: High end retail stores offers a lean option of 20% fat and an ultra-lean option with 10% fat.

#5: Pork Loin (Chops)

Protein in 100g 1 Chop (137g,~5oz) Protein to Calorie Ratio
30g 41g 1g protein per 5.4 calories

Sirloin Roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of protein, 1 slice of bacon (8g) provides 3g of protein.

#6: Tofu

Protein in 100g 3oz Slice (85g) Protein to Calorie Ratio
7g 6g 1g protein per 7.4 calories

1 cup (252g) of firm tofu provides 20g protein. 1 cup of soft tofu (248g) provides 16g protein. 1 cup of tempeh (166g) provides 31g protein.

#7: Yogurt, Milk, and Soymilk

Protein in 100g 1 cup (245g) Protein to Calorie Ratio
6g 14g 1g protein per 9.8 calories

1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein.

Tip: Look for zero-fat or low fat yogurt that is unsweetened (such as plain or Greek-style).
Skip the milk if you are on a protein supplement because milk contains high levels of sugar (lactose).

#8: Beans (Mature Soy Beans)

Protein in 100g 1 cup (172g) Protein to Calorie Ratio
17g 29g 1g protein per 10.4 calories

Other beans high in protein per cup cooked: Kidney Beans (17g), White Beans (17g), Lima Beans (15g), Fava Beans (14g), Black Beans (15g), Mung Beans (14g).

#9: Eggs (Especially Egg Whites)

Protein in 100g 1 Large Egg (50g) Protein to Calorie Ratio
13g 6g 1g protein per 12 calories

1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories. 1 cup of scrambled eggs (220g) provides 22g protein.

Tip:  Skip the egg yellow, boil or steam the eggs. Shops sell  egg steamers that are very convenient to use.

#10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds)

Protein in 100g 1 Ounce (28g) Protein to Calorie Ratio
33g 9g 1g protein per 15.8 calories

Other nuts and seeds high in protein (grams protein per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).

Did you know: Peanuts are not nuts but are edible seeds enclosed in pods, such as peas and  beans. They belong to the single plant family, Leguminosae.  Unlike nuts, which are grown on trees, peanuts grow underground. 

Creatine – how effective is it for muscle building?

Advanced lean muscle, Suppliments

Creatine is not a steroid! Creatine  is made out of three amino acids: L-arginine, glycine, and L-methionine.

Creatine is produced in the liver and is transported to the brain and muscles that have high energy demands, such as skeletal muscle.

The International Olympic Committee and the National Collegiate Athletic Association (NCAA) allow the usage of creatine, and it is widely used among professional athletes.

Creatine allows the body to produce more energy, and with more energy you can lift one or two more reps, or lift a few more kilograms.

It also hydrates the muscle cells, it holds more ions in muscle cells, and increases protein synthesis. In other words, it helps to increase muscle building efforts.

  1. Load with Creatine for 5 days
  2. Maintain 5g per day thereafter
  3. Take creatine after a workout, with a meal, or with high sugar drinks (juice / honey) to spike your insulin levels

Loading phase – loading creatine

To get the full benefit of creatine, you must saturate your muscle cells with it. Using a loading dosage of 15-25g per day for 5 days, one can quickly saturate the muscle cells in this time period. Then use a maintenance dosage (3-5g) for the remainder of their time taking creatine.

When is the best time to take creatine?

Reading the label is best, however, several articles claim that post-workout is best because your body absorbs nutrients better after a workout, it refuesl your body’s creatine phosphate stores,  Insulin helps drive more creatine into muscle cells, and when eating after a workout, insulin levels spike.

Does taking creatine before a workout provide more energy?

No, your muscles are already saturated and it takes a week to build up to this level. Taking creatine before a workout will have no direct effect.

Can I store it in liquid until I drink it?

No, you need to dissolve creatine and drink it right away. Creatine degrades over time in water into the waste product creatinine, which will simply be excreted.

What is the best way to take creatine?

As discussed above, taking creatine after a workout, with a meal, has been recommended. as insulin levels tend to increase when eating.

Creatine is absorbed better by spiking insulin levels. To spike insulin, your body needs to be running low on carbs, and then receive a sudden intake of sugars. Some examples of “good” sugary carbs to consume after a workout are honey and fruit juices. The spike created will increase protein synthesis.

How much sugar / juice should I drink with creatine?

Again, suggestion is drinking grape juice.

Juice loaded with sugars may not be suitable if your goals differ, but you should take 100g of juice for every 5g of creatine.

Research shows that you can take your creatine with protein for the same results. A new study reports that taking 5g of creatine with 50g of protein/47g of carbs produced the same results as taking 5g with 96g of carbs.