This is an amazing thermal comparison of a 250 lb woman and 120 lb woman and what that extra weight does to the muscloskeletal and visceral system.Nutritional supplementation is a hugely debatable topic, but if you use common sense (like everything) and hopefully with the help of this article you’ll be able to figure out what your nutrition is lacking.
Most supplements today are gimmicky, overpriced, under-researched garbage that do not work and can be found simply by eating slighty better.
Fish Oils-
Fish oils are one of the most important supplements for general health, rapid body transformation, performance, brain function, joint stiffness and a multitude of other benefits. EPA and DHA contained in fish oils are the compounds that provide these benefits and they are practically absent in the average persons diet.
Fish oils increase the utilization of fat as energy and decrease the storage of fat, this is because of EPA and DHA’s ability to help make the insulin receptors more sensitive to circulating levels of insulin.
Recommended Minimum Dosage: 3 grams per day in the beginning. After about 2 weeks of steady intake, the dose can be increased 1 gram. This should be repeated weekly until no further benefits are noticed. Then hold steady.
CLA (Conjugated linoleic acid):
CLA is found in beef, turkey and dairy. It has been shown to reduce bodyfat stores. Since the demonization of saturated fats, Americans have become increasingly deficient in CLA. A huge benefit from CLA is its positive effects on glucose tolerance, glucose homeostasis and insulin sensitivity. People deficient in CLA will retain fat because their body isn’t allowing that fat to enter muscle cells to be used as energy.
Recommended Dosage: 5 grams per day
Whey Protein:
Consuming enough quality protein throughout the day from whole foods can be difficult, so supplementing is a good quick way to get it in.
Why whey?
Whey protein has one of the best amino acid profiles compared to the other protein options (casein, soy, egg, rice, ect.). Also, it is processed at a very high rate by the body and is low in lactose, for those that are sensitive.
Recommended Dosage: .25 grams per lb of bodyweight per day
*Chew shakes to help aid digestion
L-Carnitine:
L-Carnitine(ALC) is one of the best supplements for fat loss and strength increases, but only when you are eating right and exercising frequently. Studies have shown that ALC helps the body more readily use fat as energy, enhance cerebro and cardiovascular blood flow and improves cognition.
Recommended Dosage: 3-7 grams
*Your body processes this supplement within about 4-5 hours (depending on digestion), so don’t be too concerned with increasing the dosage more frequently than others. As always, listen to your body. The worst case scenario for this supplement would be a nice case of diarrhea.
Start with these 4 supplements and see if you notice any changes in energy, stamina, weight loss, brain function, or any of the other benefits I mentioned.
If nothing changes, readdress your diet, your sleeping, your dosage and finally, if you really need the supplement at all.
Lastly, below is a list of brands I recommend, that I feel are the purest and have had the most success with. I make no money from any of these sites, so don’t think it’s a pitch about some crappy supplement that I don’t believe in so I can make $.23 for every $100 you spend.
Recommended Nutritional Supplement Brands
(click to be redirected to their site):
www.designsforhealth.com
Recommendations:
-Krill Oil!!
-Paleo Meal for meal replacement
-Whey Protein for simple increase in just protein.
-L-Carnitine
www.biomatrixone.com
Recommendations:
-Nothing in particular, but this company has good, pure products. Anything will be superior to store bought supplements.
www.thorne.com
Recommendations:
-Whey Protein
www.multisupplements.com
Recommendations:
-Nothing in particular, but this company has good, pure products. Anything will be superior to store bought supplements.
1. I will strive to follow the motto “If it doesn’t fly, swim or walk or it isn’t green, don’t eat it!” You will find that it is actually easier to learn basic nutrition principles than to follow a rigid diet plan. Soon these ideas will be incorporated into your daily routine and you won’t consciously think about them anymore.2. I will meet my protein goal, five times a day. This is of course a general recommendation that depends upon many factors such as lean bodyweight, but the idea is that you want is to try to have some protein in every meal. However, be certain to vary the protein sources so that food allergies don’t result. Organic meats, particularly wild ones such as elk and Wapiti, fish (except tuna) are among the best sources of protein.
3. I will consume only 50 grams of fibrous carbs a day. You will need fibrous carbs such as cauliflower, broccoli and spinach, as this fiber balances a high-protein nutrition program.
4. I will always drink a post-workout shake that fits my body compostion. This drink will do wonders for post-workout recovery – try it once and you’ll be a believer.
5. I will plan a cheat meal every 5 days. Being too strict with your nutrition program increases your risk of failure. However, planning your cheat meals ensures that you don’t go overboard and inhale a gallon of Chunky Monkey ice cream.
6. I will consume vegetables as often as possible. It is rare that I meet anyone who consumes enough vegetables, so strive to have at least one at every meal. As an option, you can substitute a glass of Phyto Px, Primal Red or Primal Greens with your meals – but don’t solely rely on these drinks for your vegetables.?
7. I will avoid all trans fats. This is one nutrition concept that the media got right – there are no safe levels of trans fats.
8. I will avoid all food allergens that I know of. Among the most common allergens are gluten, and dairy products. But this is just common sense – if a specific food makes you ill, then don’t eat it! Better even yet, get your food sensitivities panel done!
9. I will never use artificial sweeteners. None. Not even a little. This means you need to carefully read all the low-carb labels.
