Best Types of Supplements for Women’s Health
Women have different nutrient needs compared to men. No, we are not trying to be special snowflakes, we go through a lot of changes during just one lifetime.
Think about it month to month, our hormones (and maybe mood?) cycle from high to low.
There is also pregnancy, lactation, and menopause to consider, all of which have different nutrient needs.
Our nutrition and supplement regimen needs to be tailored to whatever life stage we are in.
So, when you see a “women’s” supplement, don’t think that it is special just because of the pink bottle it might come in, the ingredients are usually also tailored to our different needs.
Helpful Supplements for All Women
All humans need the same vitamins and minerals to be healthy. But, depending on where a woman is in her life cycle she may need more or less of a specific nutrient to support that current phase.
Supplements, therefore, should be tailored based on current nutritional needs.
Let’s explore a few supplements that all women need, no matter where they are in life, then discuss a few age-specific ones to consider.
Multivitamin
A multivitamin is the “insurance policy” of the supplement world. It fills in the gaps where your diet might be missing.
Even as a dietitian, it is hard for me to have a perfect diet every day that meets every micronutrient need. But, it is important to keep in mind that multivitamins will never replace real food. Instead, they should be seen as an addition to an already healthy diet.
There is no standardization for what multivitamins need to include, some have a lot of different nutrients, while others only have a few. There are thirteen vitamins and sixteen minerals that are essential to human health. In general, most multivitamin formulations will contain most or all of these nutrients in varying quantities.
Research is mixed on the long-term impact of multivitamins as they do seem to reduce the risk of some health conditions, but not others.
A 2006 review of twelve studies found that multivitamin use lowered the risk of certain types of cancer, stroke, and age-related vision loss in some of the studies. But, the results were not consistent across all studies or population groups. Another challenge with this review was that the formulation of each multivitamin differed study to study, so it was difficult to compare one result to the other.
Overall, it is still unclear exactly which nutrients should be included in an ideal multivitamin.
How to take a Multivitamin
Since our diets are not always perfect, a multivitamin can be useful at any age. Several options on the market are “tailored” to age groups such as pregnant or older women. These age-specific formulations contain varying levels of different nutrients.
For example, pregnant women need more folic acid than those who are not pregnant and post-menopausal women need less iron.
Multivitamins made for each age group or life stage should take these nutritional needs into account.
When choosing a multivitamin, select one that matches your current life stage, if it is available. This will prevent you from getting nutrients you don’t need and making sure you are getting the ones you do.
Another thing to consider is the type of nutrients each contains. The content of each formulation can vary greatly between products, but a rule of thumb is to avoid formulas that contain over 100% Daily Value of the fat soluble vitamins E, D, K, and A or any of the minerals. These nutrients can be toxic at high levels.
Speak to your doctor if you need personalized nutrient recommendations before you choose a multivitamin.
Calcium
You might associate taking calcium supplements with something older adults do, but calcium benefits women of all ages.
Bone strength peaks during our teen years, making calcium even more important for younger women.
Women in general need to be particularly concerned with bone health. Of those diagnosed with osteoporosis, or weak bones, 80% are women. The increased risk of osteoporosis is due to the fact that women have smaller, weaker bones than men and the decrease in estrogen that occurs at menopause speeds up bone loss.
Based on these risk factors, all women should be concerned about getting enough calcium to keep bones strong.
But, calcium may help younger women in a different way. A 2017 study found that supplementing with 500 mg of calcium per day significantly decreased PMS-related anxiety, mood changes, bloating, and depression. Naturally reducing PMS-symptoms is a great motivation for any woman to consider a calcium supplement.
The Recommended Dietary Allowance for women is 1000-1200 mg/day of calcium per day, depending on age. A cup of milk has about 300 mg of calcium, so as you can see there is a lot of room for supplementation.
How to Take Calcium
There are several types of calcium supplements available. Calcium carbonate is the cheapest and contains the most elemental calcium. Calcium carbonate is best absorbed with food, so take it with a meal.
Be sure to choose a supplement that also contains vitamins D and K to help with absorption. Avoid taking iron with your calcium supplement, as calcium prevents iron absorption.
If you are pre-menopausal, a supplement may be necessary if your diet is lacking calcium due to lactose intolerance or a dairy allergy. If you are vegan or consume large amounts of protein, you may also need additional calcium supplement. If you struggle with PMS, a calcium supplement can help ease some of the symptoms.
Most post-menopausal women should take supplemental calcium to help maintain bone strength.
If you are taking a multivitamin in addition, be sure to check the label to make sure you aren’t getting too much calcium.
Probiotics
Maintaining a healthy digestive system is the secret to long-term well-being. Women tend to be at greater risk for digestive problems due to hormonal changes they experience month to month and throughout life.
Digestive issues can be the first step in developing other health problems. The reason is our health is strongly connected to the trillions of tiny microbes that exist in the digestive tract. The microbiome, or collection of bacteria in the gut, plays a role in the development of almost every disease state from obesity to depression to diabetes.
Probiotics are one way to help maintain a healthy digestive tract. They are particularly recommended if one is having digestive symptoms, such as constipation, diarrhea, gas, or bloating.
Antibiotics can also kill off healthy bacteria in the gut, so a probiotic supplement should be considered both during and after treatment.
How to take Probiotics
There are many types of probiotic supplements on the market and unfortunately, since the study of the microbiome is relatively new, specific recommendations for strains or dosages are not currently available.
We do know that strains like Bifidobacterium, Lactobacillus and Saccharomyces have been shown to improve gut health and most supplements contain one or all of these.
But, there are a few things you can look for when choosing a probiotic.
The first thing are CFUs or “colony forming units”, this number should be between 10 and 20 billion for adults.
In addition a quality probiotic should be in a bottle that is protected from light and heat, although some a freeze dried and shelf-stable.
Finally, be sure to use the supplement before the expiration date to ensure the most benefit.
Omega-3s
Omega-3 fats are “essential” fats that we must get from our diets. They are also highly anti-inflammatory and have been studied extensively for their health benefits.
There are three types of omega-3 fats, EPA, DHA, and ALA. They are found in foods like fish, walnuts, and flaxseeds.
Most people do not get enough omega-3s in their diet, therefore a supplement is recommended.
Omega-3 fats are healthy for everyone, but are particularly beneficial for the specific concerns of women. Omega-3s reduce inflammation which can in turn decrease PMS-related pain almost as much as ibuprofen. Taking omega-3s regularly can improve symptoms of depression and anxiety. They can even make your skin look better by reducing acne and wrinkles.
How to Take Omega-3s
When choosing an omega-3 supplement you want to be sure it contains EPA and DHA, they types of omega-3s that have been shown to have the most health benefit. Fish oil or algal oil supplements are a good choice to get both EPA and DHA.
The recommended total amount of omega-3s per day for women is 1.1 grams per day. There is no specific recommendation for EPA and DHA alone, although supplements ranging from 250-1000 mg/day seem to be safe for most people.
Speak to you doctor if you are taking a blood thinner before starting an omega-3 supplement.
Women in their 20s and 30s
Women in this age range are considered to be of “child-bearing age”. Regardless of whether you plan to have children or not, nutrition needs to be focused on supporting monthly hormonal cycles.
Also, women of this age may have a lot of demands on their time between work, kids, and relationships, so stress support may be an additional concern.
Here are some of the supplements that are ideal for younger women trying to manage it all.
B-Vitamin Complex
B-vitamin complex is a supplement that contains all eight of the essential vitamins. B-vitamins are needed to help maintain a healthy metabolism, hormone production, and stress management.
Getting enough B-vitamins can help combat fatigue and boost the production of feel-good neurotransmitters in the brain.
How to take B-vitamin Complex
Most B-vitamin Complex supplements will contain varying amounts of: B1, B2, B2, pantothenic acid, B6, biotin, B12, and folic acid. The amount of each vitamin you need can vary, so be sure to choose a supplement that matches your specific needs.
All of these vitamins are water soluble, so the risk of toxicity is low, the body will just excrete what it doesn’t use.
Most supplements come in doses ranging from 300-500 mg and can sometimes contain additional nutrients or minerals.
Iron
Iron is an important mineral for all women, but primarily those of child-bearing age. It is used to make hemoglobin and myoglobin, two proteins used to carry oxygen.
Women in their 20s and 30s are at risk for iron deficiency, also called anemia. Symptoms of anemia include fatigue, weakness, and shortness of breath. Monthly blood losses combined with an inadequate intake of high iron foods increases the chance of anemia.
But, it is important to note that supplemental iron should not be used unless a deficiency is identified by a blood test first.
How to Take Iron
The RDA for iron for women is 18 mg/day. If you do have an iron deficiency, your doctor will recommend the ideal amount and type of iron you need to take.
Iron supplements can cause constipation and other digestive problems, although there are “tummy sensitive” formulations available.
Calcium or foods high in calcium such as milk should not be taken with iron.
If you have not been diagnosed with an iron deficiency, yet you think you might be low in iron, you can try eating more high iron foods instead of taking a supplement.
Iron is found in red meat, fortified cereals, beans, nuts, seeds, and legumes. Always eat high iron foods with a food high in vitamin C, such as citrus, bell peppers, or strawberries.
Vitamin C
With all the demands on women in their 20s and 30s, the last thing they can afford to do is get sick. Vitamin C can help boost the immune system, keeping it strong, so you can tackle your to-do list.
Vitamin C also has antioxidant properties that can help reduce damage from free radicals, slowing down aging and even preventing wrinkles.
How to take Vitamin C
Vitamin C is commonly found in fruits and vegetables. It is relatively easy to meet basic vitamin C needs with just your diet, but if it’s cold or flu season you might want to take a little extra.
The RDA for vitamin C is 75mg per day for women. The upper limit is set to 2000 mg per day.
There is little risk for toxicity with this vitamin since it is water soluble. High doses may cause digestive problems, such as bloating and diarrhea, which generally resolve once the supplement is stopped.
Pregnancy
Pregnancy is a special time for nutrition because it’s not just about you anymore, you are concerned about the health of two people now.
There are many supplements that are not recommended during pregnancy because there is simply not enough evidence to determine their safety. If you are pregnant it is best to ask your doctor for the ideal supplement regimen for you.
But, it is widely accepted that folate is a necessary nutrient for all women who are trying to conceive or those who are already pregnant.
Folate or Folic Acid
Folic acid, the synthetic form of the B-vitamin folate, helps prevent birth defects of the brain and spinal cord. Most doctors recommend women take a supplement containing folic acid or folate before trying to get pregnant to help reduce the risk of these complications.
The connection between folate levels and birth defects was discovered in the 1950s. In the 1970s, started recommending prenatal vitamins with folic acid to help reduce the risk.
Many of our foods, particularly cereals, are fortified with folic acid for the same reason. Rates of spinal cord defects have decreased since these preventive measures were put into place.
How to take Folic Acid
Folic acid is a water soluble vitamin, therefore your body will excrete it if it is not needed. The RDA for folate is 600 mcg during pregnancy.
Most prenatal vitamins contain adequate amount of folic acid to meet the needs of pregnant women.
There is a rare type of genetic mutation that may decrease the ability of the body to use folate properly and increases risk for birth defects, speak to your doctor if there is a history of birth defects in your family.
Menopause and Beyond
Older women in menopause have different nutrient concerns from pre-menopausal women.
Managing decreasing hormone levels (and the hot flashes or other symptoms that may arise), as well as maintaining bone health are the two biggest priorities.
There are many supplements that can help women transition more easily into this final life cycle.
Turmeric
Turmeric is a yellow spice common in Indian cuisine. It contains a powerful antioxidant called curcumin that helps reduce inflammation and risk of many chronic diseases.
Curcumin is especially powerful for menopause because it is a phytoestrogen, meaning it can act as an estrogen in the body. This can help alleviate common menopause symptoms, such as hot flashes, mood swings, and sleep disorders, by slowing the decrease in estrogen.
How to Take Turmeric
Turmeric is usually found in capsules or powders. It can also be used in food as a spice, although it is not quite as concentrated this way, but it sure tastes good.
The powder can also be used to make tea or “golden” milk.
The World Health Organization recommends 1.4 mg per pound of body weight, meaning a 150 pound adult should take around 210 mg of turmeric a day.
Vitamin D
Vitamin D is different from other vitamins in that our bodies can make all the vitamin D we need from sun exposure. But, as we age, we tend to spend more time indoors and we also become less efficient at making vitamin D from the sun.
Low levels of vitamin D have been linked to multiple diseases from breast cancer to diabetes and high blood pressure. Vitamin D is also critically important for helping maintain bone health.
Making sure older women are getting enough vitamin D, either from the sun or supplements, is an important part of staying healthy into old age.
How to Take Vitamin D
The recommended amount for vitamin D is between 600-700 IU a day, although some experts suggest this number may be too low due to wide-spread deficiencies.
Ask your doctor for a personalized recommendation for you. If you want to be sure you need vitamin D, ask your doctor for a blood test before starting a supplement.
As a woman, based on where you are in your life cycle, your supplement needs can vary. Be sure to choose the best supplements for you so you can live your healthiest life, long into old age.
- Published in Blog, supplements, Women
Vitamin D
Vitamins are substances that your body needs to grow and develop normally. Vitamin D helps your body absorb calcium. Calcium is one of the main building blocks of bone. A lack of vitamin D can lead to bone diseases such as osteoporosis or rickets. Vitamin D also has a role in your nerve, muscle, and immune systems.
You can get vitamin D in three ways:
through your skin, from your diet, and from supplements.
Your body forms vitamin D naturally after exposure to sunlight. However, too much sun exposure can lead to skin aging and skin cancer. So many people try to get their vitamin D from other sources.
Vitamin D-rich foods include egg yolks, saltwater fish, and liver. Some other foods, like milk and cereal, often have added vitamin D.
You can also take vitamin D supplements. Check with your health care provider to see how much you should take. People who might need extra vitamin D include:
* Seniors
* Breastfed infants
* People with dark skin
* People with certain conditions, such as liver diseases, cystic fibrosis and Crohn’s disease
* People who have obesity or have had gastric bypass surgery
- Published in Blog, supplements
Frequently Asked Questions About Glutamine Supplementation
What Are Glutamine Supplements?
They are products containing the amino acid L-Glutamine.
Glutamine is the most common amino acid found in your muscle tissues, and it plays a key role in the health of your muscles.
All amino acids, including glutamine, are considered “the building blocks for proteins”. Simply put, amino acids are compounds that combine to form proteins, and proteins are what allows our bodies to build and maintain muscle.
And since L-Glutamine is the most prevalent amino acid found in muscle tissue (over 60% of skeletal muscle is made up of L-Glutamine), the relationship between glutamine and healthy muscles has been the subject of a many study.
The amino acid plays a role in protein synthesis, the process your body goes through in order to effectively use protein. It also has anti-catabolic properties.
All the many benefits of glutamine, which we will discuss in detail below, are offered by both the naturally occurring amino acid (produced naturally in your muscles), and the glutamine supplements we’re here to talk about today.
So, if L-Glutamine is produced naturally in the body, why do you need supplements?
Because during intense exercise, glutamine stores are burnt up, lowering your natural glutamine levels. Your levels will slowly come back to normal, but that can take several days.
By adding a glutamine supplement to your diet, you can immediately replace those lost nutrients, thereby speeding recovery and keeping your muscles happy.
What Are the Benefits of Glutamine?
Some potential glutamine uses include:
Immunity
Glutamine plays an important role in the functioning of our immune systems. It serves as a fuel source for white blood cells, which help toward off disease and infection.
If the body needs more glutamine than is being consumed or produced naturally, it may begin to break down muscles to access protein stores of glutamine.
Also, it’s thought that the proper functioning of the immune system may be compromised when the body does not have access to sufficient levels of glutamine.
Thus, the relationship between glutamine and immune system health is closely linked.
However, most studies have looked at critically ill patients, and/or patients who have sustained serious injuries. There is little evidence to suggest that glutamine may boost immune function in otherwise healthy individuals.
More research is needed.
Wound healing
Glutamine is important for immune function, but it appears to be even more key when a serious wound, burn or other trauma is sustained. After a major injury, blood levels of glutamine tend to increase, potentially resulting in a depletion of glutamine stores.
For this reason, many medical professionals subscribe glutamine supplements following a serious burn or other wound.
Intestinal health
Glutamine also plays a role in our intestinal health. It is an energy source for many of the immune and intestinal cells that line our guts.
By supplying these cells with energy, glutamine helps to protect the health of your intestinal and immune systems. It’s therefore important for the normal maintenance and growth of intestinal cells.
Glutamine can also help strengthen the barrier between the inside of the intestines and the rest of the body.
This barrier is key because it helps prevent harmful toxins and bacteria from escaping the gut and entering the rest of the body.
Post-workout recovery
Some research suggests that glutamine may help to decrease muscle soreness after intense exercise and may also help to improve recovery.
However, other studies have contradicted these findings.
More research is needed.
Exercise performance & muscle growth
Because glutamine is a building block of protein, some have speculated that it may be involved in muscle gain and/or exercise performance. However, these effects have not been shown in clinical science.
One six-week study showed no difference in the glutamine group compared to the placebo group.
More research is needed.
Overall, glutamine supplements are well studied for several potential uses. Their applications in supporting immune and gut health are particularly well documented but their potential effects on exercise and muscle building need more research.
Who Can Benefit From Glutamine?
These groups may benefit from supplementing l-glutamine:
* Weightlifters – the #1 group of people who should be taking glutamine are bodybuilders and weightlifters. As we mentioned before, the muscles naturally produce and store large amounts of L-Glutamine. However, during intense exercise, these stores are depleted. Supplementation can quickly and efficiently replace these levels, restoring a natural balance. Glutamine can help decrease post-workout recovery time, and ensure that your muscles have what they need to heal and rebuild.
* Runners/endurance athletes – anyone who likes to run long distances or compete in any sort of endurance sports can benefit from glutamine. First off, glutamine products can help your muscles recover faster. Also, the amino acid has been shown to strengthen the immune system. Endurance sports temporarily weaken your immune system, so it’s important to do all you can to support your immune health if you like to run marathons or complete similar endurance activities.
* Anyone looking to lose weight – glutamine has been shown to increase HGH secretion, which can help to burn more fat, both during exercise and rest periods. It may also help to reduce sugar and carb cravings in some individuals.
* Men & women – both men and women can experience significant glutamine benefits. Unlike some supplements, these are not gender-specific, and can be beneficial for most people. Generally, we do not recommend taking ANY sort of supplement if you’re under 18 or without talking to your doctor first, but other than that most people can benefit from proper supplementation.
Are there Any Side Effects of Glutamine?
Most, if not all, supplements have some sort of negative side effects that you should be aware of.
Glutamine is no exception.
Side effects to look out for:
* Gastrointestinal issues, including gas, nausea, vomiting, etc.
* Muscle or joint pain
* Headaches, dizziness or tired feeling
* Mild rash or itching
This is not a complete list, as many potential side effects are possible depending on your body and the other medications/supplements you are taking.
Lastly, those with kidney disease or liver disease should generally NOT take glutamine supplements. Speak to your doctor if you’re unsure.
As with any supplement, it’s important to follow dosing instructions and never take more than recommended.
How Do I Take Glutamine?
If you’re wondering how to take glutamine or when to take glutamine supplements, this is the section for you.
First off, we always recommend following the instructions listed on the product packaging, at least when it comes to quantity. Do not exceed the daily recommended amounts unless otherwise instructed by a doctor.
As for when to take glutamine supplements, that depends on your reason for using them.
If you’re a weightlifter or athlete, a good time to take your dose is 30-60 minutes after working out, to help quickly replenish lost glutamine stores.
Another good time is right before bed, and right after waking up. Before bed is ideal because you increase HGH production while sleeping, and upon waking your muscles have been without nutrients for a solid 6+ hours.
If you’re wondering about glutamine dosage, most products list the serving size as around 5 grams.
Some fitness writers recommend taking 20-30g of glutamine a day. We don’t recommend you immediately begin taking such large doses, but rather work up slowly.
Also, you won’t need as much on days you don’t workout, so keep that in mind. It is not recommended to take more than 30g a day in order to stay on the safe side.
Lastly, keep in mind that L-Glutamine is commonly added to various fitness supplements, including pre-workouts, post-workouts, and more.
When calculating how much you should take, consider where else you may be getting this amino acid from.
And to clarify, we urge you to always speak with your doctor before taking any supplements featured on this website.
How Do I Pick a Good Glutamine Product?
In order to find the most effective glutamine supplement for you, there are several factors to consider. Let’s explore the things you should look for when choosing a product.
* Amount of glutamine – first things first, take a close look at the label of the product you’re considering to determine the amount of glutamine in each serving. Most products will contain a 5g serving size, while some are put into capsules and have smaller sizes (1g). Obviously the amount is important, as L-Glutamine is the key ingredient in these supplements.
* Other ingredients – what else is in the product? Many glutamine supplements will only contain L-Glutamine, but other products may contain a blend of ingredients intended to help boost the benefits of the supplement. BCAAs and other amino acids are common additions. Keep these extra ingredients in mind when making your decision. Depending on your needs and the current supplements you’re already taking, you may or may not need a product with additional ingredients.
* Brand quality – who makes it? Are they a well known and respected company? Do some research to determine who you’re buying from and what kind of company they are!
* Flavor – some products are flavorless, some are flavored. Pay attention to this, as it may affect your desire to actually consume the product! If in doubt, go with a flavorless version, or a version that’s prepackaged in capsules. Otherwise, read glutamine reviews to determine how people like the taste of various products.
* Value for money – lastly, consider the cost of the supplement. More specifically, consider the per serving cost of each supplement you’re considering. It’s not enough to just check the price of the container itself, as the number of servings per package varies greatly. Find a good, high quality product at a reasonable price, and you’re good to go!
- Published in Blog, supplements
HMB (Intermittent fasting)
Can you shed body fat while holding onto muscle mass? If you supplement correctly, you can.
Intermittent fasting is one of the fastest growing diet trends for fat loss. However, it generally means going 12 to 24 hours without ingesting calories of any kind. Millions of people have benefited from the rapid weight loss associated with intermittent fasting, but when you restrict nourishment, especially without protein or amino acids for hours, you run the risk of elevating cortisol (a catabolic hormone) and putting the body in a state of catabolism — potentially endangering your hard-earned gains.
One familiar product, however, could very well be your key to avoiding undue muscle loss. A recent study published in the British Journal of Nutrition suggests that β-hydroxy-β-methylbutyrate — commonly known as HMB free acid (HMB-FA) — may be an ideal supplement for those who partake in intermittent fasting.
HMB, found in foods like avocado, alfalfa, catfish and citrus fruits, is an active anabolic metabolite of the essential branched-chain amino acid leucine, which resides in all human muscle cells.
In the aforementioned study, researchers from Texas Tech University assessed the effects of HMB-FA supplementation on catabolism (muscle breakdown), cortisol release, testosterone and resting energy expenditure during a period of acute fasting. Eleven healthy men and women participated in the double-blind placebo-controlled experiment, during which they received either an HMB-FA supplement or a placebo during a three-day meat-free diet, followed by a 24-hour fast.
Interestingly, markers of catabolism were unaffected by acute fasting, so there was no observed impact of HMB on muscle breakdown. However, with HMB supplementation, the fasting cortisol response was blunted by a whopping 32 percent, with no effect evident in the placebo group. In males, testosterone-to-cortisol ratios increased 162 percent from 0 to 24 hours of fasting with HMB-FA, mainly because of reductions in cortisol.
Action Point: If you’re using intermittent fasting as a dieting strategy or if you just want to keep cortisol levels in check, it seems that HMB-FA might provide some supplemental support. According to research, the best dose for HMB is 38 milligrams/kilograms of body mass daily (about 17 milligrams/pounds of bodyweight), split into three equal doses. Take one dose 30 to 60 minutes before training, another immediately after training and another with a meal. On rest days, take your three doses with breakfast, lunch and dinner. You’ll notice the greatest effects of HMB after two weeks of supplementation and chronic consumption is deemed safe.
- Published in Blog, Fitness, supplements
Create Your Own Supplement Stack
Branched-Chain Amino Acids
Goals: Increased strength, focus, energy, muscle building, decreased catabolism
BCAAs are the essential amino acids leucine, isoleucine and valine. They are called “essential” because the body cannot manufacture them, thus they must be acquired in the foods and supplements we ingest.
BCAAs make up a large proportion of the total amino-acid content in skeletal muscle, and during exercise, they are readily broken down (catabolized) to produce energy. Taking BCAAs before, during and after training ensures that the blood has an abundance of essential aminos necessary to fuel your workout and support recovery. Taking BCAAs preworkout and intraworkout conserves your muscle BCAA stores, increases fatigue resistance, protects the body from catabolism and decreases recovery time.
The BCAA leucine boosts the release of the anabolic hormone insulin. You want insulin levels to be rapidly elevated after your workouts because this hormone carries nutrients such as glucose and amino acids into muscle cells — promoting greater protein synthesis and muscular gains. Remember, for the greatest results, make sure that each serving of your BCAA supplement has at least twice as much leucine as isoleucine and valine (i.e., at least 2:1:1, leucine:isoleucine:valine ratio).
What are they? BCAAs are the essential amino acids leucine, isoleucine and valine, which share a unique branched-chain structure (hence their name) and are stored in muscles. They’re considered “essential” because our bodies cannot produce them, so they must be taken in through the diet.
How do they help you refuel and recover? During heavy training, the body takes BCAAs from active muscles to be used as energy — a catabolic process. Refueling with BCAAs immediately after exercise boosts blood levels and shuts down catabolism. In addition, taking BCAAs provides the body with surplus leucine, which turns on anabolism and supports heightened protein synthesis. The anti-catabolic and anabolic support offered by BCAAs helps speed recovery and boost muscle growth.
Creatine
Goals: Energy (ATP), strength, power, anabolism
The research supporting creatine as a strength and muscle builder is undisputable. Creatine taken preworkout is rapidly taken up and stored in skeletal muscle where it provides much-needed high-energy creatine phosphate to supply muscles with the substrates to quickly make ATP (energy for contraction). Having elevated creatine stores available in working muscle promotes dramatic increases in strength and power during explosive and extended performances, with less time needed for rest.
When taken after exercise, creatine monohydrate can replenish and boost muscle creatine stores. Having extra creatine around after training not only provides energy substrates for future exercise bouts but also promotes greater protein synthesis (into recovery) by physical and hormonal mechanisms. First, it increases the amount of water taken up by muscle cells — which swells the muscle and signals for increased repair. (It also makes your muscles look bigger.) Second, it increases the production of insulin-like growth factor-1 and decreases myostatin levels (the “anabolic brakes”) during recovery from heavy training.
Beta-Alanine
Goals: Increased exercise intensity and volume, power, strength gains
In skeletal muscle, beta-alanine reacts with histidine to produce carnosine. Beta-alanine is the rate-limiting substrate in the formation of carnosine; thus, when it is supplemented adequately, it elevates
muscle carnosine levels. Research shows that just four weeks of beta-alanine supplementation can increase muscle carnosine levels by more than 60 percent. Elevated muscle carnosine increases exercise performance through its ability to reduce skeletal muscle acidity during prolonged high-intensity exercise. Since fatigue during heavy exercise is exacerbated by the accumulation of acidic metabolic byproducts, it makes sense why increased intramuscular carnosine levels would be beneficial to bodybuilders and strength athletes alike. Research has shown that stacking beta-alanine with creatine can significantly improve exercise endurance performance.
Formulation: Preworkout 2 to 3 grams; postworkout 2 to 3 grams
Citrulline
Goals: Vasodilation (increased blood flow to exercising muscle), muscle pump, energy
This amino acid also helps prevent muscle fatigue because it assists in production of energy by increasing the rate of phosphocreatine and ATP production. Citrulline converts to arginine (the precursor to nitric oxide) in the body and optimizes blood and nutrient delivery to working muscles.
Once L-citrulline is in circulation, it is converted to L-arginine by the kidneys, leading to increases in blood levels of L-arginine and nitric oxide. Recent research indicates that citrulline supplements increase blood levels of arginine and nitric oxide more effectively than arginine ingestion. Increased production of nitric oxide promotes vascular dilation, which helps support blood delivery and metabolic waste removal throughout the body. It’s this nitric-oxide-potentiating effect that gives L-citrulline supplements their pump-promoting properties. Beyond creating incredible pumps, a single preworkout dose of citrulline was recently shown to combat exercise-induced fatigue, increase time to exhaustion and substantially decrease muscle soreness.
Although this may sound like a logical approach, ingesting L-arginine does not boost blood arginine levels as well as pure L-citrulline. This is because the gut and liver contain enzymes called arginases, which serve to break down and eliminate exogenous arginine. So, because of these arginases, L-citrulline is more efficacious in elevating blood arginine and NO than arginine itself. In fact, a study presented in 2006 illustrated that acute ingestion of L-citrulline elevated plasma arginine levels by approximately 227 percent (within four hours of ingestion) compared to only 90 percent with the equivalent dose of arginine.
Formulation: Preworkout 2 to 3 grams; intraworkout 2 to 3 grams
Caffeine
Goals: Energy, focus, intensity, increased exertion
Although caffeine stimulates the central nervous system, its effects on energy levels go far beyond its energetic buzz. Many studies show that preworkout caffeine supplementation dampens perceived exertion and muscle pain during exercise and into recovery. As such, many find that preworkout caffeine promotes higher workout intensity and volume, resulting in greater gains in a shorter time.
Formulation: Preworkout 200 to 300 milligrams; intraworkout 100 to 200 milligrams (optional)
Your workout window should be split into three supplemental periods: preworkout, intraworkout and postworkout. Here are the critical time periods.
Preworkout: 30-60 minutes before training
In the hour before training, you should be priming your internal environment for work. This means optimizing your mind and body with the right macronutrients and supplements necessary to maximize performance.
In a shaker, mix 10 to 20 grams of your favorite whey protein isolate or blended protein supplement in 12 to 16 ounces of water. Leave some room in the shaker cup because you will be adding the rest of your preworkout ingredients to this shake. Whey protein contains high levels of essential amino acids, which serve to keep blood amino acids high at the onset of exercise.
Intraworkout: 10-20 minutes into training
During your workout, you want to assure that your body and mind are full of key substrates needed to fuel your workout. In fact, there are key amino acids (like glutamine and branched-chain amino acids), micronutrients and electrolytes that can be depleted because of increased metabolism and sweating associated with exercise. Proper fueling during this period will ensure that you sustain your workout intensity from start to finish.
In a shaker, fill with 12 to 16 ounces of your favorite electrolyte sports drink (can be sweetened with sugar or sugar-free — depending on goals). You will mix your intraworkout supplements in this drink and sip it while you are on the gym floor. This cocktail is designed to replenish lost electrolytes and substrates needed to push you through your workout. There are quite a few powders on the market that you mix with water, or simply use a ready-to-drink electrolyte beverage like Gatorade or Gatorade G2.
Postworkout: Immediately after training
Immediately after you train, your body’s internal environment is optimized for nutrient absorption. As such, immediately postworkout is the perfect window to provide macronutrients and supplements that replenish what was lost, for greater gains in recovery, muscular development and performance.
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omega-3
The body can synthesize certain fatty acids, however, it cannot synthesize polyunsaturated omega-3 fatty acids due to the lack of certain enzymes in the body that produce alpha-linoeic acid (ALA).
Caffeine
B Vitamin Complex
Vitamin C
Vitamin D
Making the Right Decision
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Caffeine
Caffeine is one of the most widely used supplements in the world, especially among tactical groups. It is a central nervous system (CNS) and metabolic stimulant used to reduce feelings of fatigue and to restore mental acuity. Many studies have demonstrated the exercise performance–enhancing effects of caffeine. The traditional hypothesis is that caffeine increases the levels of fight-or-flight chemical messengers, including epinephrine and norepinephrine, which promote fat utilization and result in the sparing of intramuscular glycogen. Furthermore, there are strong data to support the use of caffeine for enhancing mood, vigilance and focus, energy, and marksmanship all important components of tactical performance. The benefits of caffeine have been repeatedly shown, especially in military personnel. The Committee on Military Nutrition Research and the Food and Nutrition Board have accepted that 150mg of caffeine will increase endurance and physical performance among military personnel. Additionally, a dose of 200 mg has been shown to improve focus and vigilance during a shooting task, despite 72 hours of continuous sleep deprivation. Also, successive caffeine intake (four 200 mg doses over 24 hours) in the late evening and early morning aided in maintaining cognitive function over a three-day period with minimal sleep. In addition, caffeine may help tactical athletes by positively influencing their psychological state and altering their pain perception. Research has shown caffeine supplementation to result in reduced rating of perceived exertion during constant load exercise, which may translate to improved training volume and thresholds during military tasks. The risk of caffeine at appropriate doses is low, while the benefits are high. However, it is suggested that athletes take an initial dose of 3 mg/kg body weight to test for caffeine sensitivity. The overconsumption of caffeine from a variety of sources, such as chewing gum with coffee, soda, and blended supplements, causes adverse effects in tactical personnel, so care should be taken to assess all caffeine sources. Of interest to tactical personnel, cycling from high to low (or no) caffeine intake may increase physiological sensitivity.
Key Points About Caffeine
• Doses of 200 mg consumed 30 to 60 minutes before exercise appear to be most effective for physical and e performance.
• Caffeine may enhance fat oxidation and spare carbohydrate, which may improve performance.
• Evidence suggests that a beneficial effect from caffeine can be achieved with a dose of 1.4 to 4.0 mg/lb (mg/0.5 kg) body weight. This would equate to 266 to 760 mg for a 190-pound (86 kg) person.
• Overconsumption of caffeine can result in negative side effects.
• To date, the largest amount of caffeine ingested by tactical personnel in controlled studies was 800 mg (consumed in four divided doses of 200 mg) over a 24-hour period, with no adverse effects in caffeine-naive and caffeine-habituated Special Forces personnel.
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zinc
?Zinc, one of the antioxidant minerals, is important for hundreds of body processes, including maintaining normal taste and smell, regulating growth, and promoting wound healing. research has revealed that female bodybuilders, in particular, don’t get enough zinc in their diets. Zinc is an important mineral for people who work out. As you exercise, zinc helps clear lactic acid buildup in the blood. In addition, zinc supplementation (25 mg a day) has been shown to protect immunity during periods of intense training. There is not much research on zinc supplementation and exercise performance. Interestingly, though, one study shows that if you’re an endurance athlete who follows a diet that is rich in carbohydrate but low in protein and fat, you could be setting yourself up for a zinc deficiency, resulting in a loss of too much body weight, greater fatigue, and poor endurance. Too much zinc might be a bad thing, however. It has been associated with lower levels of good cholesterol (HDL) and thus may increase your risk of cardiovascular disease. What’s more, excess zinc over time may create mineral imbalances and produce undesirable changes in two substances involved in calcium metabolism: calcitonin, a hormone that boosts calcium in bones by drawing it from soft tissue, and osteocalcin, the key noncollagen protein needed to help harden bone. By eating zinc-rich foods, you can get just the right amount, which is 8 milligrams a day for women and 11 milligrams a day for men. The best sources of zinc are meat, eggs, seafood (especially oysters), and whole grains. If you restrict your intake of meat, taking a multivitamin-multimineral each day will help fill in the nutritional blanks.
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Protein: A harmful or beneficial nutrient for bone
High protein intakes are considered essential to support the demands of training, and as such, athletes are recommended to consume more protein (between 1.2 and 1.6 g/kg/day, with up to 2.2 g/kg/day considered useful in some situations) than the general population (currently 0.8 g/kg/day). At the same time, there is a long held belief that higher protein intakes may actually have a negative influence on bone health. This is based on the “acid-ash hypothesis”, which suggests that animal proteins are acidic, and so can disrupt body pH. A balanced pH is essential for function of all body cells, and so the body will counterbalance an acidic state by increasing the availability of alkaline minerals, so normalising pH. The problem is, that most of the bodies alkaline minerals (e.g.,calcium) are stored within the bone. A chronic need to normalise pH in response to habitually high protein intakes, can, in the long term, result in bone mineral loss and weakening. Supporting this hypothesis is evidence that diets with a high potential renal acid load (PRAL), namely those high in animal proteins, are associated with a greater loss of calcium in the urine. This may be associated with lower bone mineral density, and an increased rate of bone loss.
The acid-ash hypothesis does have some possible merit, but it also describes just one of the pathways through which high protein intakes may theoretically influence bone, and is by no means the full story. For a start, the acid-ash hypothesis assumes that the calcium lost in the urine when protein intakes are high, comes from the bone. It seems, however, that higher protein intakes actually increase the amount of calcium that is absorbed from foods, and the increased calcium found in the urine when protein intake is high comes from this increase in calcium availability, and not from the bone, as was originally assumed.
Another important point, is that calculations of dietary acid load, are not only influenced by a high intake of acidic foods, but also by a low intake of alkaline foods. Most alkaline foods (e.g.,fruits and vegetables) are also rich in a wide range of micro- and phyto-nutrients that are essential to bone health. It is possible, therefore, that the poorer bone outcomes reported in individuals who consumed an acidic diet, were not actually due to high protein, but to a shortage of nutrient rich fruits and vegetables.
More importantly, evidence exists to show that not only is protein not harmful to bone, it can actually be beneficial. Bone tissue is made up of ~50% protein, which makes it essential that athletes consume sufficient protein to support the increased rate of bone turnover caused by athletic training. Additionally, protein ingestion is known to increase the production of a number of hormones and growth factors, such as IGF-1, which are also involved in the formation of bone. Perhaps most importantly, the physical loads caused by exercise training are recognised as the main determinant of bone. Athletes in high-impact sports are frequently reported to have stronger bones that non-athletes. These loads come from a combination of both gravitational and muscular forces. It follows, therefore, that if higher protein intake positively impacts muscle mass function, and the capacity to undertake exercise training, it should also positively influence bone.
Considering all of these factors, it seems paradoxical to believe that higher protein intakes could really harm bone. Ultimately, the only way to determine the net influence of protein intake on bone, is to examine original studies that investigate this. A large number of these types of studies have been conducted, and the results have subsequently been statistically combined in high-quality meta-analyses [5]. Considering all available evidence, the answer is clear: Provided calcium intake is adequate, there is no evidence to indicate a negative influence of protein on bone, and instead a positive, albeit small, effect on bone mineral density and fracture risk has been identified. And so, the consensus is that protein is an essential nutrient, not only for muscle, but also for bone.
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Green Tea and Caffeine
Next to water, tea is the most widely consumed beverage in the world. Black, green, and oolong tea are all derived from the Camellia sinensis plant, which contains a class of polyphenols known as catechins. Catechins, particularly those found in green tea, have been shown to exert positive effects on energy expenditure (i.e., thermogenesis) and fat oxidation, and, therefore, consumption of green tea or green tea extracts may be beneficial for weight loss. The process by which green tea is produced (heat treatment shortly after harvest) results in less oxidation and, as a result, preserves the highest concentration of catechins, which include epigallocatechin gallate (EGCG), epigallocatechin, and epicatechin gallate. Green tea also contains caffeine; therefore, the two active ingredients in green tea believed to potentially induce weight loss are caffeine and catechins, particularly EGCG.
consuming two servings of green tea containing 500–900 mg of catechins and moderate amounts of caffeine (<200 mg) for 3 months results in positive effects on body composition and reduces intra-abdominal fat in moderately overweight Chinese subjects.
Two recent meta-analyses also suggest that the catechins and caffeine in green tea result in small, but positive effects on body composition and BMI.
Hursel et al. conducted a systematic review and meta-analysis of long- term studies (≥12 weeks) that examined the effect of EGCG on weight loss and weight maintenance and included potential moderators such as regular caffeine intake and ethnicity to determine if those factors influence the effect of EGCG + caffeine on body weight. Eleven of forty-nine studies identified met the inclusion criteria for the meta-analysis. The results showed a moderate, but significant positive effect of catechins on both weight loss and weight maintenance. It was estimated that individuals in the treatment groups lost 1.31 kg more weight (~0.6 lb) compared to the CTRL groups. When the effects of habitual caffeine use and ethnicity were taken into account, the results showed that individuals who consumed caffeine in quantities >300 mg experienced less of an effect on weight loss (−0.27 kg) compared to low caffeine users (−1.61 kg).
Based upon the findings, the authors suggested that a catechin/caffeine mixture had positive effects on weight loss and that ethnicity and habitual caffeine use may moderate their effects. In a related study, Phlung et al. performed a systematic review and meta-analysis to determine the effect of catechins with or without caffeine on anthropometric variables including BMI, body weight, waist circumference, and waist-to hip ratio. Of 341 citations retrieved through their search strategy, 15 trials met the inclusion criteria and were included in the meta-analysis. The results showed that catechins + caffeine decreased BMI, body weight, and waist circumference, but had no effect on waist-to-hip ratio compared to caffeine alone. In addition, catechin + caffeine ingestion resulted in a significant decrease in body weight compared with a caffeine-free CTRL.
However, there was no effect of catechins alone on any parameter when compared to caffeine-free CTRL, suggesting that catechin ingestion alone is ineffective for weight loss. Although these studies indicate that catechins work synergistically with caffeine to elicit significant reductions in body weight, BMI, and waist circumference, the magnitude of the changes is modest at best and is not clinically relevant.
There do not appear to be any adverse side effects associated with green tea consumption, and, although it has modest effects on weight loss, there is evidence that green tea has antioxidant components that benefit health and has been shown to improve cholesterol profiles, decrease platelet aggregation, and lower blood pressure.
Caffeine
Caffeine is an active ingredient in coffee, which is another one of the most common beverages consumed worldwide, but caffeine is also found in many other foods and beverages including dark chocolate, soda, and sports and energy drinks. Caffeine has been widely studied for its potential thermogenic effects and has been shown to increase REE and reduce energy intake; however, these acute effects have not resulted in meaningful long-term weight loss. Caffeine is usually studied in combination with other thermogenic ingredients for their effects on weight loss versus its effects alone; however, one 12-year longitudinal study showed that men and women who increased their caffeine consumption (143–213 mg) experienced slightly smaller weight gain (2.79–3.22 kg) compared to individuals who decreased their caffeine intake (3.87–4.28 kg) over the 12-year period. A lack of sensitivity to caffeine as a result of increased tolerance may explain, in part, why it is ineffective for weight loss over time.
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