Grains: Friend of Foe? - Brodiept.com - Online Personal Trainer

This article discussed the importance of covertly installing the right types of nutrients into your diet. From top online personal trainer, Brodie Mangan, understand the impact grains have on your health and exercise success. For more information, meal plans, and exercise programmes visit brodiept.com.

Traditional diet advice tells you to make half your grains whole grain, in fact the food pyramid tells you most your calorie intake should be from carbohydrate based foods. While there are some great nutrients in these foods, the harmful effects grains have on your body far outweigh any nutritional benefits. So why have these foods been pushed on to your plate over the past four decades? It began when studies were showing individuals were not getting enough fibre in their diet, and as recently as 2012, studies still confirm this fact. (1) The problem is many people look to grains to fill their fibre needs when there are actually healthier, less toxic, foods that can do this for you. So why do you have it entrenched in your brain that grains are an essential part of the diet? First off, they are readily accessible in most western societies and can be made quickly and cheaply. This means there are a lot of company pounds well more dollars since they’re mainly American owned, supporting “research” and “recommendations” that have made their way into a more global state of mind.

Why Should I Avoid Grains?

Weight gain, decreased heart health, and increased inflammation are just a few major reasons grains have a negative impact on your health. This purpose of this article isn’t to have you entirely avoid an entire food group, however, changing the way you think about grains and replacing these choices with healthier options.

Grains and Weight Gain

As an online personal trainer, I get tons of questions about carbs and while the issue is complex the bottom line is people simply eat too much of these foods, it’s really that plain and simple! One study found that individuals who have a grain-focused diet eat 400 extra calories per day! That may not seem like a lot, but ponder for a moment that if you consume these extra calories for an entire year you could end up 40 pounds heavier! Don’t think it can happen? I’ve seen cases off weight gain of 7-9 stone in half that time in years.

The body reacts to carbohydrates like no other nutrient. When fat and protein hit the blood stream they are put to use. Protein that is not needed by the body is then excreted as waste, while extra fat may be stored but also functions to provide insulation, cushion and protect the organs, act as a secondary source of energy, and transports vitamins A, D, E and K. Pretty important stuff! (6) Carbohydrates act totally different. When carbs hit the digestive tract they are converted into glucose. Glucose does play an important role in the body by providing energy to the brain and muscles. The problem is the body doesn’t need nearly as must as we supply it and the rest is stored. Some is stored in the muscle and liver, but if they’re full and if you don’t exercise they’re likely to be, the rest makes its way into little cells known as fat, which turn into big cells!

Carbohydrates also impact the amount of sugar, or glucose, in your blood stream. This can start the hunger cycle. It begins with breakfast. Your body has been fasting for over 8 hours, so it’s natural to feel hungry. You reach for cereal and a flavored coffee, both containing carbohydrates and very little protein. When those substances hit the intestines the carbs are converted to glucose and send your blood sugars rocketing upwards. For a while you feel a burst of energy, but quickly those sugars are metabolized and you are left feeling tired and hungry – even though you've had plenty of calories for your morning meal. You wait out the hunger until lunch, by then you are famished and your blood sugar shave dipped low making you feel lethargic. You chow down on the easiest foods available, usually a sandwich and chocolate bar or similar and again sending your glucose high. About two hours later you hit the same low of hunger and fatigue. Instead of waiting for dinner you reach for the sweets or crisps in your bag and the roller coaster ride begins again. When we continue this cycle every day you are cramming your body full of carbs, sugar, and low-nutrient foods eventually leading to weight gain, unstable insulin levels, and a myriad of other health problems.

Grains and Heart Health

Fibre itself is correlated with improved heart health for its ability to lower LDL cholesterol levels, generally accepted as bad cholesterol, but it still has a role! However, cholesterol levels in general are not completely to blame for the rise in heart disease and other chronic diseases. In fact, the underlying issue may just be grains. People who consume a large amount of grains, especially refined grains, tend to have high triglyceride levels. Triglycerides have long been linked to cardiovascular disease, however, only recently have scientists realized this level is more telling of heart health than other cholesterol levels. (5) The surprising thing is that triglycerides have nothing to do with fat in the diet and everything to do with carbohydrates. Low protein intake and high carb intake is the reason triglyceride levels are elevated. (7)

Compounding the triglyceride effect, diets high in wheat have been linked to weight gain, particularly around the belly. Weight around the mid-section is always a concern. This usually stems from cosmetic view-point, but there are many health concerns that relate to extra pounds around the waist. If an individual carries excess weight around their mid-section they are typically referred to as an “apple” body type. Clinically this is referred to as central obesity.

Belly fat is serious and increases your risk for many health problems. There is a strong correlation between central obesity and diabetes, heart disease, high blood pressure and stroke. (3)  Even if you are in a normal weight range (based on your BMI), you may have excess belly fat and increase your risk of these same diseases. One reason belly fat is of such concern is because of the visceral fat that is often also present. Visceral fat is also known as intra-abdominal fat and is packed between internal organs within the mid-section. This type of fat creates the “pot belly” or “beer belly” look.

Belly fat is unique because it does not just lay dormant, taking up extra space and making your next shopping trip frustrating. Instead hormones and inflammatory substances are secreted from this fat. This happens because it is widely believed that abdominal fat breaks down easily into fatty acids that have easy access to the liver through the portal vein. With the influx of these fatty acids into the liver more LDL (bad) cholesterol is created, along with excessive triglycerides. Both these substances have negative effects on heart health. (4)

Another interesting side effect of excessive visceral fat is the presence of fatty liver. This happens because of the fatty acids delivered to the liver that are then stored at fat.

When this shift in the blood chemistry happens, it also can impact insulin production and hormone balance. This phenomenon is often referred to as metabolic syndrome. According to the Mayo Clinic, metabolic syndrome is a cluster of increased blood pressure, a high blood sugar level, and abnormal cholesterol levels. All increase your risk of heart disease, stroke and diabetes.

The Inflammation & Carb Connection

Grains contain gluten and lectin. Gluten is a substance found most grains and gives dough its elastic texture. When someone with gluten sensitivity eats grains causes an inflammatory response in the gut leadings to discomfort and malabsorption of all nutrients.  Typically this leads to diarrhea, gas, bloating, and sometimes a rash. If the inflammation continues overtime the person may experience dramatic weight loss and nutrient deficiencies and can cause the person to be very sick. (2)  This is just one of the ways grains can lead to inflammation in the body, which will inhibit your weight loss and exercise performance. If you think you may be sensitive to this nutrient Brodie Mangan can create a meal plan that is just right for you, meeting your nutritional needs to succeed.

Lectin is a whole other issue, and it affects everyone. Unbeknownst to most, lectin is everywhere! This low grade toxin is essentially carb-binding proteins act to protect the grain from predators. However, what was once intended to preserve the species and keep them healthy now cause problems for our bodies. A certain amount of lectin in your diet are unavoidable and are found, most notably, grains, legumes, eggplants, tomatoes, potatoes, and peppers. The problem becomes that we simply eat too much of these foods, especially grains. So what’s the big deal? Lectin can damage the intestines inhibiting absorption of important nutrients. Overall, they are bad news and weeding out the foods that are most offensive is a good way to improve your gut health.

You can’t talk about grains without talking about phytic acids. While not a common dinner conversation, these acids are a major storage compound of phosphorus found in seeds and cereal grains. Binding metal ions it it’s job (mainly zinc, calcium and iron) and can actually block the intestines ability to absorb these minerals. (8)  Grains with the highest amount of phytic acid include:

·         Barley cereal

·         Wheat Bran

·         Mixed grain cereal

Should I Avoid All Carbs and Fiber?

No. The body prefers carbs as a primary source of fuel for the brain and muscles. If you completely cut out carbs you are in for a rocky road. When consuming extremely low amounts of carbs the body starts to shut down and you will feel constipated, fatigued, moody, and maybe hungry. This does not mean turning to refined carbs or sugary treats, you must be mindful of the types of carbs you are eating.  

Grains and ingredients to avoid include:

·         Processed dough (pizza, cookie, bread, rolls, etc.

·         White bread

·         White rice

·         Sugary foods (chocolate bars, fizzy drinks, etc.

·         brown sugar

·         corn sweetener

·         corn syrup

·         dextrose

·         fructose

·         fruit juice concentrate

·         glucose

·         high-fructose corn syrup

·         honey

·         lactose

·         maltose

·         malt syrup

·         molasses

·         raw sugar

·         sucrose

·         sugar

What about Fiber?

Fiber is an exception and should be covertly installed in your lifestyle. It is put together in such a way that it can’t be broken down into sugar molecules, and so it passes through the body undigested. Fiber comes in two varieties: soluble fiber dissolves in water, while insoluble fiber does not. Although neither type nourishes the body, they promote health in many ways. (6) Meeting the recommended 25 to 35 grams of fiber daily will balance the body and can be healthy when you get them from the right sources. Some great choices when it comes to carbs and fiber include:

·         Beans (white, black, pink, kidney, lentil, almond, walnut, chickpea)

·         Small seeds (sunflower, flax, pumpkin, poppy, sesame)

·         Whole grains (drum, spelt, kamut, wheat, millet,, rye, barley)

·         Vegetables (avoid starchy vegetables such as corn, peas, and potatoes)

·         Fruits (peaches, strawberries, the crunchier the better)

The Bottom Line: Understand grains are not your friend when it comes to reaching your physical best. Focus on lean protein, fresh fruits and vegetables for a balanced diet. For more meal plans and ideas from Brodie Mangan, visit brodiept.com.

References:

(1)  http://www.ncbi.nlm.nih.gov/pubmed/22649260

(2)  http://www.oxforddictionaries.com/us/definition/american_english/gluten & http://www.fda.gov/forconsumers/consumerupdates/ucm363069.htm

(3)  http://www.ncbi.nlm.nih.gov/pubmed/17167477

(4)  http://www.health.harvard.edu/fhg/updates/Abdominal-fat-and-what-to-do-about-it.shtml

(5)  http://circ.ahajournals.org/content/123/20/2292.full

(6)  http://www.hsph.harvard.edu/nutritionsource/carbohydrates-full-story/

(7)  http://www.nlm.nih.gov/medlineplus/ency/article/003493.htm

(8)  http://www.ncbi.nlm.nih.gov/pubmed/8777015

Exercise, diet, and your immunity - Personal Trainer - Brodie Mangan

The temperatures go down and your immune system is often soon to follow. Regular exercise and a healthy diet are always the best way to avoid getting sick, but when germs are abound you may need to take extra precaution, hand gel anyone? This article will look at ways to avoid getting ill but also what to do when you find yourself with a virus.

Preventing Illness

Just so you know i think the above picture illustrates perfectly how to remain illness free for most the time and ow to prevent chronic problems but leading on. One of the best ways to deal with cold and flu season is to pack your body with vitamins known for their antioxidant properties. These little nutritional gems work to increase the number of white blood cells in your system creating a mini army of disease-fighters, (think millions of me, aye that’s some army!). These nutrients are necessary all year, but are especially important when germs are abundant. Reading the news this week it also looks like the weather changes a lot in the next few days so this is doubly important – good timing I hear you say! :P

·         Vitamin C. This is the #1 immune booster. The vitamin increases white blood cells and helps cells deflect viruses that may enter the body. Over the long-term Vitamin C intake pays off by improving your heart health with lower HDL levels, decreased blood pressure, and overall improved health – and immunity! It is wise to incorporate at least 200mg of Vitamin C daily which can come from citrus fruits, like oranges, or a supplement, in fact I've had a cold like most all week and I've been taking a 200mg supplement from Superdrug (no plug) just to make sure I’m hitting higher levels than normal.

·         Vitamin E. If you are looking for natural disease killers in your immune system, Vitamin E is the nutrient for you! Found in seeds, vegetable oils, and grains, this nutrient seeks and destroys germs. The only problem with Vitamin E is that is it difficult for people to get enough with diet alone. A supplement of about 100mg per day will help you reach your needs, however, if you are sedentary, smoke, or consume high amounts of alcohol you are going to need even more – up to 400 mg daily, hello Scotland!! Aha – obviously I’m trying to change this little by little but I’m only one man!

·         Carotenoids. You may also know this powerful antioxidant as beta carotene. Working to enhance the amount of infection-fighting cells in your body while simultaneously decreasing the free radicals (molecules known to damage your body and increase cancer risk) in the body. Not only do carotenoids help the body stay disease-free in the immediate future but it also has huge payoffs lowering your risk for heart disease and stroke. Boost your intake of carrots, kale, and colorful peppers to get more beta carotene. Actually just add kale to every meal, boom, job done BrodiePT out!

·         Zinc. Again, boosting white blood cell production is the main way zinc helps keep you healthy. Oysters – yes I know not many eat these, unless you’re a bit weird or on some challenging date where the guy has picked silly fine dinner bonazer!  crab, beef, turkey, and beans are the highest food sources of zinc, oh and they’re high in protein as well – you know I love my protein chat!

·         Exercise. You know exercise helps you meet your fitness goals, but did you know that it has an immeasurable impact on your ability to ward off illness? Research shows exercising 30 to 40 minutes, most days, during the cold and flu season boosts the body’s defences against viruses and bacteria. There is also a connection between regular exercise and increased mental health, apart from it’s the best defence against depression, which as many know Scotland specifically has a high rate of mental illness! – Ever see me unhappy in a vest cutting around the place with my pump on? Nah thought not! But also, when you are happier you tend to get sick less often.  Exercise should be a pillar of your healthy lifestyle regardless of the season. Regular exercise reduces the chances you’ll get sick in both the short and long-term. For example, aerobic activities and none traditional training or modern training policies are linked with reduced risk for heart disease. But if you need a kick to get you started, then just come drop me a message, I personal train in Glasgow but also online for a select few!

When You’re Sick

You may be pretty down and out when sick, so taking care of yourself is the priority. Here are a few things you can do to help your body recover faster.

·         Eat smaller meals. Your body is spending a lot of energy fighting the infection and still needs fuel. Most likely, your appetite is lacking but trying to get a series of small, healthy snacks into your day will help your body have the energy to fit back. BTW I don’t mean a packet of family size Doritos every 4 hours with dip included in front of E4.

·         Hydrate.  This is especially important if you are suffering from nausea or diarrhea. This doesn’t mean just water, even though its the main part! But you also don’t want to fill up on sugary drinks (which can actually make the symptoms worse!). Sports drinks or hypo-tonic drinks more specifically are probably your best bet, if you remember lucazade came from being a hospital drink back in the day! But you may want to water it down a little bit to reduce the sudden influx of carbs your body may get. OR a nice homemade example would be dilute juice and a touch of salt and a potassium supplement for the needed electrolytes. Exercise. Don’t do it, yup you heard me! It is better for your body to focus its energy on fighting off disease than getting your workout in. Take a few days of rest, and then get back at it when you feel better.

On the Road to Recovery

Depending on the intensity and duration of your illness will determine how quickly you bounce back. As soon as you’re appetite returns resume your balanced diet or my food program i set for you, although it’s best to stick with small meals for the time being. Also, slowly return to your regular workouts upping your intensity as your energy returns.

Once you are fully recovered you want to start the whole process over making sure you incorporate those immune boosting nutrients. Again if you need further help with your diet, visit me at brodiept.com or come see me in person for personal training.

Kind Regards

Brodie

Personal Trainer – Online Trainer

Belly Fat - Has it already got you?? The Dangers Which You Might Not Know About

Belly Fat - Has it already got you??

Weight around the mid-section is always a concern. This usually stems from a cosmetic view-point, but there are many health concerns that relate to extra pounds around the waist. Stress, poor diet, and lack of exercise all lead to excess weight and for many, that fat accumulates around the belly.

Belly fat is serious and increases your risk for many health problems. There is a strong correlation between central obesity and diabetes, heart disease, high blood pressure and stroke. This is often referred to as metabolic syndrome and happens after a shift in the blood chemistry impacting insulin production and hormone balance. Even if you are in a normal weight range (based on your BMI), you may have excess belly fat and increase your risk of these same diseases¹.

I often see this in men, young men at that! With low muscle mass and a rather large stomach, even though they may want to build muscle, I have to educate them that firstly due to their hormones being out a whack that it won’t happen but secondly they’re likely to put more fat one! Once again proving that a number on the scale may not be the best indication of health.  

Belly fat is unique because it does not just lay dormant, taking up extra space and making your next shopping trip frustrating. Instead hormones and inflammatory substances are secreted from this fat². This happens because it is widely believed that abdominal fat breaks down easily into fatty acids that have easy access to the liver through the portal vein². Fatty acids are not the only ones to blame for belly fat but also increased insulin levels from the constant influx of carbs from the diet. When the body does not use the glucose provided, it is stored…as fat, you should all know by now if you’ve spoken to me ot read my previous work that I don’t hate carbs, far from it but they have to be controlled!

Another interesting side effect of excessive visceral fat is the presence of fatty liver. At one point fatty liver was a condition observed mainly in chronic alcoholics. However, as obesity rates have risen, so has the incidence of this disease. This happens because of the fatty acids delivered to the liver that are then stored at fat³.

Fighting the Fat

The main way to deal with belly fat comes from serious lifestyle changes with the right balance of diet and exercise interventions.  Visit brodiept.com for meal plans and exercise programmes designed to help you work away that belly fat and improve your overall life!

Diet Your Belly Away

There are no specific foods to target belly fat, reducing the amount of added sugars in your diet can help reduce belly fat.  Also, increasing your intake of citrus fruits, broccoli, kale and bell peppers (all containing vitamin C) can help reduce belly fat by regulating cortisol levels in the blood stream⁴. Keep in mind the body can only handle about 500mg of the vitamin at a time so if you are taking a supplement, consider taking it in the morning and evening instead of all at once. Foods high in vitamin C include:

·         broccoli

·         kiwi

·         strawberry

·         red pepper

·         collard greens

·         kale

·         parsley

·         red cabbage

·         Brussels sprouts.

Inflammation may play a big role in increased belly fat. Focus on foods that help reduce this inflammation such as salmon, anchovies, walnuts, flaxseeds, and grass-fed meats. The common inflammation-fighting nutrient found in these foods is omega-3 fatty acids. Omega-3 fatty acids are a great 1-2 punch because they also help reduce cortisol levels. If you are concerned about your fatty acid intake you may want to consider taking a fish oil or flaxseed supplement daily⁵.

Bloating and inflammation within the digestive tract can lead to poor gut health so you must provide it with the good bacteria it needs. Probiotics – found in yogurt, kimchi, kefir, and buttermilk – help to boost our overall immune system while also helping our gut get rid of waste. Additionally, there is a strong connection between bad bacteria and weight gain. If you are not having regular bowel movements (at least once a day) changes are you holding toxins from these bad bacteria in your gut. Drinking plenty of water, consuming foods high in probiotics and reaching your fiber goal will help move these toxins out of the body and help flatten your belly, plus make you feel much better!

Exercise Your Belly Away

Cardiovascular exercise will help shrink the size of your body, ultimately reducing belly fat. There is evidence that 30 minutes of vigorous aerobic exercise, completed at least 4 times per week was most effective in targeting visceral fat – or belly fat^6.   Combining cardiovascular exercise with resistance training is more effective in ridding the body of abdominal fat than simply cardiovascular training – brodiept.com can create the perfect routine to do this for you.

If you are short on time, interval training may be your best bet to incorporate cardiovascular exercise with weight training. For example, walk at a brisk pace for 45 to 60 seconds then stop and do crunches or other abdominal exercises. The key is to keep your heart rate elevated during the entire workout to burn more calories and fat whilst creating that all important post exercise calorie burn for hours afterwards! While you may be able to reduce abdominal fat with diet alone, to create a flatter more lean look in that area you will need to strengthen those muscles through correct exercises which target the muscles that contract to keep it all tight, ask to see my 6 pac ill be sure to sure you how its done :P

Thanks Brodie – for once I've referenced some of the points in-case people want a further read.

p.s Don’t be shy about contacting me, all details can be found on my website brodiept.com

References:
1. Abdominal obesity and metabolic syndrome. Nature. http://www.ncbi.nlm.nih.gov/pubmed/17167477

2.. Abdominal obesity and your health. Harvard Medical School. http://www.health.harvard.edu/fhg/updates/abdominal-obesity-and-your-health.shtml

3. Non-Alcoholic Fatty Liver Disease. Mayo Clinic. http://www.mayoclinic.com/health/nonalcoholic-fatty-liver-disease/DS00577

4. A randomized controlled trail of high dose ascorbic acid for reduction of blood pressure, cortisol, and subjective responses to psychological stress. Psychopharmacology. http://www.ncbi.nlm.nih.gov/pubmed/11862365

5. Omega-3 fatty acids. University of Maryland Medical Center. http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids

6. Increased dietary protein and combined high intensity aerobic and resistance exercise improves body fat distribution and cardiovascular risk factors. International Journal of Sports Nutrition and Exercise Metabolism. http://www.ncbi.nlm.nih.gov/pubmed/17136940

Supplements, who should take them and if so why or when?

Supplements, who should take them and if so why or when?

Dietary supplements can play an important role in health and exercise performance. While most individuals can benefit from a supplement, it is especially important for active individuals. Keep in mind, supplements are not intended to replace your food intake but rather to enhance it, far too often do I see young guys and asking what protein is the best expecting it to change their entire physique, not so! If you feel your diet needs improvement or you have specific questions about your food, feel free to ask me personally when I’m free or visit my website, brodiept.com or brodiept on Facebook. Vitamins, minerals, herbs and some processed products are popular forms of supplements. Most of these are found as pills, capsules, powders, drinks and energy bars. Because supplements are not subject to the same testing as medications, it is important to be well-informed before choosing a supplement that’s right for you, but generally speaking the cheaper the product the worse it is for you, protein shakes being a prime example. But there are several supplements that can be exceptionally beneficial for those weight training and trying to enhance their overall health and physique.

Whey Protein

Whey protein is originally derived from milk and can be isolated to create powder substance that can be ingested. Whey is considered an excellent source of protein and may increase lean tissue mass and muscle strength. One of the reasons it is so effective is because the protein full of amino acids which have a high biological value, meaning they’ll likely be used for repair rather than energy usage. Furthermore, whey protein may have a beneficial effect during a workout by keeping amino acids in the blood stream for your body’s needs and for exercise performance. Also afterward, during muscle recover it is extremely important to start the repair process straight away with fast digesting protein so recovery is shortened and performance is improved through an increase in volume being able to be implemented from shorter rest periods. Whey protein is generally the biggest supplement as getting in enough protein into the diet whilst trying to improve performance is difficult and expensive, so it serves as a cheaper alternative overall, just don’t fall for the marketing rubbish by big brands.

Essential Amino Acids

Amino acids play a central role as building blocks of protein and within metabolism. Humans can produce 10 of the 20 amino acids required by the body, thus creating two classifications: essential and non-essential amino acids. As the name implies, essential amino acids are an important part of the diet because the body cannot make them. Failure to obtain enough of even one of the nine essential amino acids can lead to a breakdown in the body, typically in the form of muscle, In simple terms eeating chicken every meal is only going to get you so much of certain amino acids, with others lacking you are just handicapping yourself.  Unlike other macronutrients our bodies do not store protein (or amino acids) therefore, ensuring adequate intake of protein on a daily basis is key, infact its stupid not to if youre serious about training.

Most of these amino acids can be found in eggs, poultry, fish, red meat, seeds and nuts. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, andvaline.

Amino acid supplements can be taken orally and are best used by the body when taken with carbohydrates. Based on a study published in the Journal of Physiology, after resistance exercise (weight training) amino acid levels in the body were decreased, therefore, the body would not be able to build and repair muscle tissue efficiently. So you guessed it – ingesting EAA straight after or even within a workout will enhance your training further – something a fillet steak between sets cannot do!

Leucine

One amino acid of particular interest to those who weight train is leucine. Leucine, isoleucine, and valine make up about one-third of all muscle protein. Of these three, leucine has been most thoroughly investigated because it also stimulated protein production in muscles. This amino acid is particularly susceptible to exercise, decreasing in the blood by 11 percent after aerobic exercise and up to 30 percent after a weight training session. If this essential amino acid is not replaced after exercise, over time, a significant decrease in performance can be measured. There is also evidence to show when you consume leucine before and during an intense workout, can prevent some of the dramatic drop.

The amount of leucine recommended is based on bodyweight and is really only necessary for active individuals. If you are a power athlete, aim for 14 to 45 mg/kg of bodyweight per day. This is a pretty wide range and research has shown that if an individual meets their daily protein needs (1.3 grams/kg bodyweight each day) then leucine levels are met. It is important to realize, leucine does not need to be isolated to be effective. If you take another supplement that includes leucine an additional supplement is not needed. To add to this and to make is simpler, if your leucine levels are low because of an unvaried diet or you’re not supplementing it, you simply will not use all the protein your taking from whatever source, yes you’re wasting your 300g’s a day, be smart and add it into your diet and don’t waste your time eating food which won’t be used, think of it as a limiting amino acid.

Omega-3 Fatty Acids

Fat is one of the macro nutrients – along with carbohydrates and protein – needed by the body. Fat provides us with energy and helps absorb certain vitamins, however, it is important to focus on the right fat in the right amount. Omega-3 fatty acids are especially important for overall health and are deemed as a good fat. These fats help reduce inflammation which is the major cause of  chronic diseases such as heart disease (don’t listen to that shit on the telly saying wholegrain - healthy heart, its bullshit ran by the food industry), cancer, and arthritis. Omega-3 fatty acid supplementation has also been linked to improved brain health and memory, particularly in those over 50. While this may not seem important if you are a healthy individual,(like me :P) omega-3 can also help with recovery after an intense workout.

Fish, plant and nut oils are the primary dietary sources of the fatty acids. The American Heart Association recommends eating fish at least 2 times a week, I say eat it every day!! Government guidelines are nothing more than rubbish made up without research or studies the most of the time, think water… 2 litres a day yea? You get most of that in food anyway! Now the Industry rips you off by making you buy cheap bottled water at stupid prices – winner!  However, back to point, if you find you do not consume enough of these foods it is also effective to take a fish oil or flaxseed oil capsule.. You should inform your medical doctor if you are taking this supplement as it can interfere with some medications. Also, to preserve its effectiveness, keep your capsules in the refrigerator, this will also help with the taste.

Multivitamin

Regardless of your fitness goals, a multivitamin is always recommended. The first priority is to get variety in the foods you consume. However, it is nearly impossible to calculate the micro nutrients in your diet and including a multivitamin can make sure your diet is complete with all the nutrients needed. When choosing a multivitamin pick a daily vitamin with 100% of the Daily Value for most vitamins and minerals. There are special circumstances that may warrant additional vitamins or minerals. For example women may need additional folic acid while pregnant or calcium if at risk for osteoporosis.

Even though a multivitamin should cover all your nutrient needs, some individuals also need magnesium and zinc supplementation. Magnesium is found in relatively large amount in the body and is responsible for about 300 chemical reactions that keep the body working properly, yeah that did say 300, no im not stating them and yes its important!  Additionally, magnesium can help with fatigue, anxiety, high blood pressure, leg cramps, migraines, premenstrual syndrome, asthma and hay fever (just to name a few common problems). Food that are high in fiber are generally high in magnesium so if you find yourself not consuming many of those foods a magnesium supplement is right for you. Also small amounts of zinc are necessary for human health, however, it is important for proper growth and maintenance in the body. It is also known to boost the immune system, that magic killer inside us which batters bad things, yup he wants fed, so feed him/her please. There are also links between zinc supplementation and improved athletic performance and strength,

Caffeine

Caffeine is categorized as a stimulant to your central nervous system, btw the CNS rules all, no ifs no buts. Anyways Caffeine helps ward off drowsiness and restoring alertness, hence why I take 2 -3 coffees a day to stay super! (Tongue in cheek) Caffeine is mostly found in beverages such as coffee, tea, drinks and many other forms. There are both positive and negative effects of caffeine, which is why is important to consume less than 1000 mg per day, not mentioning any names but I remember someone consuming 1g of caffeine preworkout and he went purple – the hulk was green btw so bad idea! Positive effects of caffeine include increased attention and alertness, lower risk of cardiovascular disease, lower risk of diabetes, and increased metabolic rate. However, if consumed in large quantities caffeine can cause anxiety and addiction, increased blood pressure, and stimulation of urination.

Caffeine has the ability to slightly boost weight loss and prevent weight gain in the short-term. Caffeine may reduce your desire to eat for a brief time while also stimulating thermogenesis – a way your body generates heat. Avoid caffeinated drinks high in fat or calories which undo any positive effect of the stimulant. While caffeine may not produce significant weight loss they may have a slight impact, help ward off a craving or help you have more energy for your workout.

A good look at your diet will point you in the right direction when choosing a supplement. Familiarize yourself with the label and talk to a professional if you have concerns, yup me not the holland and barrett staff.

Cheers

BrodiePT.