Functional Supplement Tool Kit

supplements

Happy Monday!
This week’s post is about a very common but highly debatable topic: supplements. Understanding the vast quantity of the available supplements on the market today, I am not here to write a book about the various research/arguments on every supplement known to man. Instead, I want to value your time in reading this and provide you with practical toolkit, of what I consider to be, the list of “functional” supplements which can be consumed on a daily to improve your fitness performance and boost your overall health. For each supplement, I will list what you need to know, need to do, and where to buy.

First, for overall general health implications here are the top supplements that you should consider (if you haven’t already done so):

Omega 3s:
What you need to know: Omega-3 fatty acids are polyunsaturated fatty acids that are essential nutrients for health. Key benefits include the reduction of inflammation and improvements to the cell membrane in the brain as well as reduction to the risk of developing heart disease, cancer, inflammatory bowel disease, and other autoimmune diseases such as lupus and rheumatoid arthritis. From a weight loss standpoint, omega 3s have been shown to aid in better body composition by reducing cortisol levels (cortisol being a catabolic hormone).

What you need to do: Aim to eat fatty fish a minimum of twice per week but supplement 1000mg/day with quality omega 3 (specifically from sardine/herring/mackerel/krill sources) and look for higher concentrated forms.
Where to buy: All pharmacies and grocery stores.

Vitamin D3
What you need to know: All I have to say is…RDF (rain, drizzle, fog). We all know vitamin D can be absorbed by the body via natural sunlight, however, we live in NL where our sunlight days are quite limited especially during the winter months. Vitamin D helps our bodies absorb and use calcium and phosphorous for strong bones and teeth. Beneficially, vitamin D deficiency has been linked with increased risk of a host of chronic diseases such as osteoporosis, heart disease, some cancers, multiple sclerosis, and infectious diseases such as the seasonal flu.
What you need to do: Choose foods with vitamin D such as certain types of fish, egg yolks and fortified milk. In addition, take anywhere between 1000-2000IU of vitamin D3 supplement per day.
Where to buy: Most pharmacies/grocery stores

Probiotics
What you need to know: Probiotics aid in digestion and support gastrointestinal health by improving your gut microflora and enabling the body to remove toxins more efficiently. In terms of managing weight, we know that probiotics reduce gastrointestinal issues such as bloating/gas/constipation which reduces feelings of lethargy and low energy when looking to exercise. In addition, having a good balance of gut bacteria allows for optimal absorption of key nutrients when eating nutrient-dense foods. Aside from digestive related benefits, probiotics have also been linked with reduction of elevated levels of cholesterol. One study found that implementing probiotics lowered LDL cholesterol (the bad cholesterol) by 12% and total cholesterol by 9%.

What you need to do: Aim to include various strains of healthy bacteria by choosing probiotic-rich foods such as plain unflavoured yogurt, kefir, sauerkraut, miso, pickles, kimchi/kombucha tea and taking a high-concentrated probiotic supplement on a daily basis.
Where to buy: All pharmacies/grocery/health stores

* With respect to taking multivitamins, the journal Annals of Internal Medicine (Dec, 2013), found that multivitamin and mineral supplements did not work any better than placebo pills in terms of reducing risk of heart disease or cancers. However, taking a MV could be considered if heavily deficient in key vitamins/minerals as a result of following a restrictive diet or have poor eating habits. In addition, women who are pregnant and/or breastfeeding should also consider taking a MV because of the folate and iron benefits.

From a training point of view, here are the 2 key supplements you should consider to improve performance, recovery and overall body composition.

Whey Protein (or plant-based protein)
What you need to know: It is widely understood that protein is a key macronutrient when it comes to improving body composition/losing weight and a primary factor involved in muscle building and maintenance. Numerous studies have reported that a diet rich in essential amino acids (i.e., whey protein) improves overall body composition by reducing body fat and preserving lean muscle tissue.

For those of you who have always questioned whey protein, here is the 411. Whey is a by-product during the process of making cheese. Whey is a complete protein meaning it contains all the essential amino acids that we must get through our diet. There is 3 forms of whey that can be created during the process; concentrate, isolate and hydrolysate. In terms of highest quality, you should always aim for whey powders which are primarily made up of isolate and/or hydrolysate as the protein % is much higher and metabolizing during digestion is the fastest as compared to lower quality powders with whey concentrate. In addition, the higher quality whey is virtually lactose free and fat free thus making a great choice for healthy conscious people. Always look for powders (both whey and plant-based) that are sweetened with natural sources like stevia or cocoa beans and are GMO/hormone free.

What you need to do: Aim to consume a protein powder-based shake 1-2 times per day. For those of you who live a busy life and request convenience try including a morning power shake (ingredients can include yogurt, almond milk, whey/vegan powder, veggie greens, frozen berries, chia/flax seeds, nuts, oatmeal, nut butters, etc) in addition to a pre-workout/post-workout shake.
Top brands:Kaizen all-natural isolate whey (what I currently use and can be found at Dominion)
Vega, Kaizen vegan protein or Genuine Health Vegan Protein+ (found in most
health/department/grocery stores)

BCAA
What you need to know: Branched-chain amino acids (BCAAs) are made up of three essential aminos: leucine, isoleucine, and valine. BCAAs make up approximately 40% of the daily requirement of all essential amino acids. They are found in protein-based foods with the highest concentrations in beef, chicken, salmon, eggs and whey protein. In its simplified role, BCAAs help facilitate protein synthesis and inhibit the breakdown of muscle tissue, assist in hormonal balance during high intensity exercise, reduce muscle soreness as a result of intense resistance training, and improve glucose and insulin sensitivity (in healthy individuals).

What you need to do: For optimal training results, take 10-20g of combined BCAAs during or after training to promote enhanced amino acid uptake. (please note that dosages will depend on one’s overall goals).
Where to buy: Most health/grocery store, just look for higher concentrated forms.

I completely understand this is not the “be-all-end-all” list of proven supplements but I just wanted to provide a simple guide listing the essential ones for general health implications and performance enhancement.

I encourage comments / suggestions as to which ones you use and have found to be beneficial to your health or training.

Lastly, I kindly ask that you like my facebook page Wellness By Oz – big thanks!

Train smart but train hard!

Oz

Fat Loss Secrets #3: Sustainable Nutrition Practices

healthy-nutrition

Happy Monday!
Healthy nutrition is the last segment of this series on fat loss secrets, and by far, the single most important component regarding fat loss/body composition.

First off, I am a health and fitness coach a not a Dietitian/Nutritionist. Although I have the capabilities of supplying nutritional guidance within my scope of practice, I will be citing sound and functional practices from experienced nutritional professionals.

Ok, so you want to know the keys to fat loss with respect to eating right? Are you looking to have optimal body composition now and for the long-term? Would you rather follow healthy sustainable eating habits to manage your weight?  Or would you prefer a calorie restrictive “non-sustainable diet” which over time you most likely will regain most of the weight lost in addition to negative impacts to your hormones/metabolism? Well, if you scour through the literature you will find that the simplest formula for enhancing your body composition is as follows: protein + complex carbs + healthy fats + water = awesomeness!

Simple right? Your probably thinking “that’s it, sure I knows that by’e” If your reading this then ask yourself the following; are you completely content with your body shape and overall health? Are you full of energy throughout the day? Would you be comfortable showing skin in the 2 months of summer here in Newfoundland? If not, your most likely not incorporating this formula on a daily basis?

Most nutritional sources recommend that you increase your daily intake of protein, fibre (complex carbs/veggies), healthy fats and water for the following reasons;

1. Quality Protein

I cannot stress the importance of protein for individuals looking to enhance their body composition.  This macro-nutrient is essential in sustaining muscle during weight loss, improve muscular fitness and enhance insulin and leptin function – all of which contribute toward optimal weight management efforts over time.  Only quality sources of protein should always be considered when looking to make changes to your body composition. Sources include whey/casein protein/plant-based protein powders, eggs, fish, dairy (cottage cheese, greek yogurt), seeds/nuts, lean cuts of poultry/meat and veggie protein options.

Quality foods that are high in fibre and/or protein create a high thermic effect which boosts your metabolism as your body has to use a high amount of energy (as compared to simple carbs or high fat foods) during the digestion process. The thermic effect of food is another way of saying the amount of energy burned above the resting metabolic rate due to the cost of food digestion for energy and storage.

Mark Tarnopolsky, M.D., Ph.D., who studies exercise and nutrition at McMaster University, recommends to consume between .4 and .7 grams of protein per pound of bodyweight on a daily basis for optimal results.

2. Complex Carbs

According to Brian St. Pierre, Certified Sports Nutritionist, a key component of complex carbs and protein-based foods is the regulation of the hormone insulin.  Insulin becomes secreted once sugar enters the bloodstream where its main role is to transport the sugar to muscles and cells for energy processes. Daily consumption of too much sugar will cause the sugar to be converted and stored as fat and an increase resistance to insulin which can lead to type II diabetes. Since both protein and high fibre complex carbohydrates (aside from fruit) have little to no sugar, thus insulin release is controlled. Needless to say that controlling of this hormone is critical when looking to reduce body fat.

High fibre / complex carbs include foods such as green leafy and colourful veggies, sweet potatoes, legumes, whole grains (rice, pastas, oats, quinoa), hummus, fruit, etc.  In terms of veggies, a simple way to up your daily intake is to include veggies in smoothies and/or start juicing with veggies.  The average person’s daily veggie consumption is nowhere near where it should be; however, controlling the simple carbs and significantly increasing the complex carbs needs to take high priority for individuals looking to lose body fat.

3.  Healthy Fats

In order to loss fat you need to reassess your healthy fat intake. Good fats are healthy for lowering the “unhealthy” cholesterol and reducing the risk for heart disease but also suppresses your appetite by making you feel full longer when eating meals with good fats.  In general, we all need to reduce and/or eliminate the amount of saturated/trans fat we consume; think certain cuts of red meat, deep fried food, chips/cookies, most hangover food or comfort food.

From a fat loss and general health standpoint, you should look to increase the amount of good fat sources daily such as cooking with healthy oils (olive, coconut, walnut, grapeseed, etc) and consume more essential fats like omega 3s by eating fish on a weekly basis or taking a daily omega 3 supplement.  I suggest adding foods like avocados, low-fat greek/kefir yogurt, and seeds/nuts to your smoothies, salads or snack options such as protein bars or yogurt parfaits.

4. Drink more water daily. Period. Water has a detoxifying effect and is essential for living and because our bodies are practically two-thirds made of water, staying properly hydrated is not only good for boosting our metabolism but functioning optimally on a daily basis. From a fat loss standpoint, a study published in the Journal of Clinical Endocrinology and Metabolism found that drinking water (approx. 17oz) increases our metabolic rate by 30 percent in healthy men and women. (Remember, high metabolism = fat burning machine).  It’s been found that even mild dehydration will slow down your metabolism by as much as 3 percent.  In addition, you can curb your appetite by consuming a tall glass of water approximately 20 mins prior to your meals.

Look to drink a minimum of 2-3L of water daily.   Helpful hint:  Always have a water bottle in sight.  Out of sight, out of mind.

5.  Nutrient Timing (optional)

If your serious about making significant changes to your body composition and is looking for a more advance diet protocol then I recommend you read up on nutrient timing.    The concept is quite simple but implementing and sticking with it can be challenging.  Understanding how and when best to include certain macro-nutrients (protein/carbs/fat) at various times of the day (morning, post-workout, evening) will optimize and speed up your results.  I could go in-depth here but to keep you from finishing this article tomorrow, I found a great article on the topic with accompanying recipes which can be found here .

One final strategy when it comes to nutrition is all about food prep.   You should take a few hours on Sunday and cook most of your meals for that week and have your veggies and snack options all prepared in separate containers and stored in the fridge. Remember, if you fail to plan then you plan to fail.

Other fat loss strategies can include intermittent fasting and supplementation both of which I will not divulge into for the purpose of this article.

So there you have it, my top 3 “fool-proof” fat loss secrets which MUST be implemented in order for you to not only lose your desired weight but also to keep the weight off.  My philosophy is to look sexy and stay healthy.

As always, I encourage you to add any comments or feel free to msg me if you have any specific questions about this topic.

Until next time, stay strong!

Oz