Dietary Supplements

Supplements are substances intended to aid individuals in acquiring their recommended daily intake of vitamins, minerals, amino acids and other parts of these substances. Typically, supplements are sold in pill, liquid, powder, tablet or capsule form. Supplements are not a substitute for food, rather a quick and efficient way to ensure you are receiving adequate nutrition.

Some of the most popular supplements in the fitness industry are protein powders, protein bars, and multivitamins. I want to take a brief look at these three supplements.

Protein Powder

Whey and Soy Protein Powder are commonly used by individuals involved in exercising and weight lifting in order to achieve the high level of protein intake necessary for muscle growth and repair. However, it can be used by anybody as part of daily nutrition. In fact, starting the day with a protein shake can help to stabilize blood sugar levels throughout the entire day.

A common question I get from my clients when I advise them to start with protein powder, is "won't I gain weight or get bulky?"

This is a common misconception from the marketing of protein powders by men and woman who are bodybuilders. To achieve the look of a bodybuilder, it takes much more than 1-2 scoops of protein powder a day. It is a strict and disciplined lifestyle. A calorie is a calorie - if you are intaking 100 calories of protein powder in lieu of 100 calories of carbohydrates or fat, at the end of the day your energy consumption will be the same. However, those 100 calories of protein will aid you in muscle growth and report, supply your body with essential amino acids and help to stabilize blood sugar levels.

Protein Bars

Protein bars are everywhere - and when looking to add this supplement to your diet for any reason it is important to read the nutritional label. Certain brands of protein bars are great if you are too busy to prepare or pack a meal for the day - as oftentimes it provides a good balance of carbohydrates and protein and is a reasonable 200-250 calorie snack. However, many protein bars or "energy" bars are loaded heavily with fat, sugars and other ingredients that I am unable to spell or pronounce. I urge you to read the label when purchasing protein bars, and to use them only when you are unable to access whole foods.

Multi-Vitamins

With many brands on the market, it is best to do research and compare ingredients to find the multi that is just right for you. In our typically fast-paced lifestyles, it is tough to consume the vast variety of foods necessary to satisfy the daily requirements for vitamins and minerals. This is where the multi comes into play. It supplies a baseline amount of an assortment of vitamins and minerals and ensures your body is receiving at least a small supply. There are multi-vitamins geared towards gender, age, sport performance etc.

This is a very brief and simple overview of supplements. If you have any further questions, please contact me!

Fitness tip: When you can easily achieve a certain amount of repititions of an exercise, it is time to increase the weight you are using.

Nutrition tip: Salba can be considered a "superfood." It is an ancient grain oilseed that contains 2.2X more fibre than All Bran, 10X more Fatty Acids than Salmon, 6X more calcium than milk and much more. It can be easily added to any food. (www.sourcesalba.com)

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