|
By David Barr
I know it's a pretty audacious statement
for me to suggest that you should be using these supplements without
knowing anything about you, but that in itself is a large assumption.
The thing is that I do know something about you: you're interested
in improving your health, performance, and body composition. And
with these goals in mind I present to you 3 supplements tailored
just for you - no matter who you are.
Introduction
|
When reading any article about
supplements it's important to remember that proper diet and
training are paramount. Only when these parameters are in
place will the following supplements be optimally efficacious.
That said, these supplements seem to have beneficial effects
that go beyond that of normal food.
It's also worth noting that
this is meant to be an introductory article, as each product
could yield several articles itself. In short, it's meant
to answer the question: "Here I am, what do I use??".
Let's get to it.
|
 |
1. Carnitine
What Is It?
Carnitine is a naturally occurring
substance that has traditionally been marketed as a fat loss agent
in the form of Acetyl-L-Carnitine (ALCAR). Another recently proven
form is Carnitine-L-Tartrate (CLT), which is usually labeled as
plain old "L-Carnitine".
What Does It Do?
Although it's been around for a while,
recent data have shown this supplement to potentially help with
body composition, performance, and recovery.
How Does It Work?
Carntine is a natural substance required
for the burning of fat for energy. In addition to this, it has potent
antioxidant activity which has implications for everything from
athletic recovery to improving the way in which our body handles
the hormone insulin.
What Else Can It Do?
There is also potential for Carnitine
to enhance recovery and body composition through improved muscle
blood flow and recovery of the nervous system. As already alluded
to, carnitine is now being closely investigated for its role in
helping with fat loss and insulin resistance/diabetes.
What Kind Should I Use?
There are several kinds of carnitine
on the market although research shows that CLT and ALCAR are the
most bioavailable. They are available almost anywhere, just read
the label to be sure that you're getting the right kind.
How Do I Use It?
CLT usually comes in capsule form
and is widely available. A maximum of 1g is generally used in 2
divided doses throughout the day with carbohydrate-containing meals.
2. Green Supplements
What Is It?
This is a class of supplements designed
around super concentrated vegetables and their extracts. There are
several different formulas so the details differ, but these supplements
are invariably one shade of green or another.
What Does It Do?
These supplements have the benefit
of providing us with many of the micronutrients and phytochemicals
that we so often lack in our diet. Although it would be ideal to
derive these from fruit and vegetable intake, this situation does
not happen as often as we'd like it to.
What Else Does It Do?
In addition to the provision of phytochemicals
and micronutrients, green supplements have the added benefit of
helping with the pH balance in our body. Although a full article
is warranted to explain in more detail, here's a quick overview:
our diet leaves us with an acidic imbalance, which is not optimal
for performance or recovery. By helping to restore balance, these
supplements can help with overall health, as well as performance
or recovery.
How Do They Work?
The green stuff has the nutrients.
We consume the green stuff and the nutrients get into us. Good stuff
help body. Body SMASH!
How Do I Use It?
In addition to trying to increase
dietary fruit and vegetable intake, green supplements are usually
consumed as a powder in water, although there is no specific need
to do so. Dose depends on the specific product, but it is best advised
to begin with a low quantity and work your way up. Following the
directions on the label is also a good idea.
3. Fish Oil/Essential Fatty Acids
 |
What Does It Do?
Fish oil has diverse effects
from health to intelligence to athletic performance. One of
the key benefits may be reversing insulin resistance, which
is often a condition associated with overweight individuals.
Basically it can help with the way in which our body deals
with the hormone insulin, which could potentially mean muscle
growth and fat loss, in addition to overall health.
Other effects include increasing
the ability for muscle to grow and repair (think recovery),
by minimizing muscle breakdown. This has applications for
both fat loss and performance-oriented athletes.
How Does It Work?
Fish oil contains Essential
Fatty Acids (EFA's), which are the direct cause of the numerous
benefits. These EFA's make themselves part of our cells -essentially
our body is made out of them- and this yields the various
biochemical effects.
|
How Does It Work?
Fish oil contains Essential Fatty
Acids (EFA's), which are the direct cause of the numerous benefits.
These EFA's make themselves part of our cells -essentially our body
is made out of them- and this yields the various biochemical effects.
What Else Can It Do?
Fish oil can also improve muscle blood
flow, which means that more nutrients are being delivered to the
muscle, which can have an impact on growth and recovery. Also, improved
blood flow means more wastes are removed from muscle, which could
translate into improved performance.
How Do I Use It?
Fish Oil usually comes in 1g capsules
with a total EFA dose of 1/3 to 1/2 of this. The most common dose
is 10 capsules daily. For those who can't swallow the large capsules,
flavored fish oil liquids are available. Although I wouldn't consider
these liquids to be a treat, they make drinking fish oil more tolerable
than it could ever sound.
Conclusion
You may have noticed that each of
these products has a distinct impact on health, but it's no small
coincidence that they also affect performance and body composition.
As we learn more about nutritional supplementation we're seeing
that optimal functioning of the body is a universal concept. After
sound nutrition and exercise, this is a great place to start.
About The Author
|
