sup·ple·ment [n. suhp-luh-muh nt; v. suhp-luh-ment] noun
1. something added to complete a thing, supply a deficiency, or reinforce or extend a whole.
I wanted to open this post with the definition of a supplement because it is often forgotten or misunderstood. It is important to begin this discussion with a disclaimer. Supplements will not replace hard work and will power. Exercise is hard work. Following a strict and healthy diet is harder. Nothing can do this work for you (no matter what claims are made in their adverts).
I especially like the first part of this definition: something added to a complete thing. You would be wise to get your diet and execise regimen in check before you start experimenting with adding supplements. That being said, I believe there are 3 staple supplements that everyone should use:
· Whey protein
· Multivitamins
· Fishoils
Whey Protein
It's made up of essential and non-essential amino acids, which are the building blocks for healthy bodies. Protein has a number of different roles in the body such as repairing cells, building and repairing muscles and the production of energy. Here, a look at the benefits of whey protein:
· Helps repair muscle and bones broken down through exercise
· Promotes lean muscle growth
· Can help dieters lose weight
· May posses anti-inflammatory properties
The best times to use whey protein is first thing in the morning and immediately following workouts. If taken immediately in the morning it will stop the catabolic (breaking down muscle) state your body enters during sleep and it will spike your metabolism, setting the tone for the rest of the day. It should be taken right after intense workouts to immediately assist in the repair of the muscles your have just broken down.
Multivitamins
Eating enough food that will supply your body with the recommended daily value (DV) of nutrients your body needs is possible, but not easy. You'd really need to be vigilant about what you eat and keep track of exactly what goes into your mouth. If you're busy and on-the-go like most of us, you may have a hard time doing this. Multivitamins help fill the gaps in your diet. As you go throughout your day (and workout) you deplete vitamins and minerals. As you become deficient, performance breaks down. Bodybuilding.com has a wonderful section on multivitamins that can help you find the right one for you.
Fish Oils
Omega-3 fatty acids are found in fatty layers of cold-water fish and shellfish, plant and nut oils, English walnuts, flaxseed, algae oils, and fortified foods. You can also get omega-3s as supplements. Food and supplement sources of these fatty acids differ in the forms and amounts they contain.
Hundreds of studies suggest that omega-3s may provide some benefits to a wide range of diseases: cancer, asthma, depression, cardiovascular disease, ADHD, and autoimmune diseases, such as rheumatoid arthritis. All of these diseases have one common factor: Inflammation.
Other benefits of fish oils include:
· Increased fat loss
· Increase in good cholesterol
· Decrease in bad cholesterol
· Joint health
· Skin and hair health
You want to be sure you are buying a good fish oil. Read the ingredients and look for Long-chain omega-3 fatty acids which are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These are plentiful in fish and shellfish. Algae often provides only DHA. You will be surprised to see how many fish oil supplements do not contain EPA, DHA, or both.
Be careful and vigilant when choosing supplements. Always read the labels and ask someone (or research) if you are unsure of an ingredient or if the supplement is right for you. Always remember that supplements can have wonderful benefits when used properly, but will never replace a proper diet of whole foods and frequent exercise.
