Archive for the ‘Supplements’ Category
Creatine Confusion
For such a simple compound, creatine is a complex topic. I feel for anyone trying to decide on the “best” creatine supplement to buy: the market is saturated with elaborate creatine formulas and exotic, “high tech” forms of creatine (a list I helped compile for Will Brink’s “Creatine Graveyard” article contained > 25 different forms, and a couple more have come on the market since then!). In addition, myths about creatine stability, side effects, safety and efficacy abound – how can you tell what’s true and what isn’t? How do you choose a creatine supplement?
To be an Alpha, you must include Omega….’s….
Some Alpha and Omega Changes to Enhance Your Life:
By: Doug Kalman PhD, RD
Many in the fitness and bodybuilding community know that exercise can cause inflammation in the body. This is at a cellular level, from the exercise you do – one of the stress responses is for the body to release inflammatory cytokines. Some of the inflammatory cytokines that are affected by exercise – meaning their activity and amounts in the body increases – include tumor necrosis factor alpha and a few of the interleukins. Now mom has told all of us (or if she did not, her mother told her) that fish is brain food. In fact – some of this lore led to the widespread practice of cod liver oil supplementation.
Now, fast forward to modern medicine. We have learned that certain fish contain special types of fats (predominately known as Omega-3 fatty acids) and that eating or ingesting these in the diet help reduce blood markers of inflammation.
Are Protein Drinks “Dangerous”?
The July 2010 issue of Consumer Reports (CR) magazine investigates protein drinks with not very flattering findings:
… [O]ur investigation, including tests at an outside laboratory of 15 protein drinks, a review of government documents, and interviews with health and fitness experts and consumers, found most people already get enough protein, and there are far better and cheaper ways to add more if it’s needed. Some protein drinks can even pose health risks, including exposure to potentially harmful heavy metals, if consumed frequently. All drinks in our tests had at least one sample containing one or more of the following contaminants: arsenic, cadmium, lead, and mercury. Those metals can have toxic effects on several organs in the body.
It’ll take some time to fully dissect the findings. Obviously, nobody needs to ingest unsafe levels of heavy metals. But 12 of the 15 did not contain unacceptable levels of any heavy metals in a full three (3) servings daily. Of the 3 that did show unacceptable levels, again, it was only at 3 servings daily, not one or 2. Only one product had levels of arsenic above the proposed USP limit. Further, the USP limits are based on a person weighing only 110 pounds — considerably less than many if not most protein shake drinkers. Read the rest of this entry »
My Favorite Protein Shake
I created this recipe in 2005 after a fellow Dietitian brought chocolate mint leaves to work. No one wanted them except me. Although I wasn’t sure what to do with them at first. But being resourceful, I put them to optimal use in my Chocolate Mint Protein Shake. To this day, this is still my favorite protein shake. I hope you like it too! If you don’t like chocolate, well, you’re just crazy, but feel free to omit the cocoa and use vanilla protein powder. It’s still very yummy!
What Supplements Should I Take?
As my bio reveals, I write about supplements… a LOT. And – since I’m also an administrator/advisor on two private forums devoted to losing fat and building muscle – I respond to a LOT of supp-related queries from folks who are trying to get (or get back) into shape. It seems as if there’s an unspoken belief behind many of the questions I’m asked… namely, to be on the side of the “health angels,” one Must Take The Right Supplements.
It’s like the Eleventh Commandment, or something…
NFM’s Top 20 Dietary Supplements
Did you ever wonder if the types and choices in dietary supplements that you take are representative of the typical supplement user? Well, wonder no more – that’s right, the good folks at the Natural Foods Merchandiser have recently completed their analysis of the TOP 20 dietary supplements. Are your choices powerful enough to also be on this list? Do sports nutrition products dominate this list? Is it ever good to be a follower – especially if you profess to being True Alpha? These and other questions get answered here – with good reasoning and thoughtful process on why and how these are considered by NFM to be the top 20 Supplements. Here’s the link: Top 20 Supplements.
Research Direction for the Supplement-Nutrition Market
Contract Research Organizations (CROs) and research with supplements: check out the latest article in Nutraceuticals World.
CROs: Driving Research Forward
