The intention of this series was to be a three part saga of health and happiness. It will still be comprised of what I have learned in the past few months and what I already knew from past exercise regiments as a teenager. However, I think a part 5 and 6 might actually happen. The reason is that, beyond these initial posts, there will be more that I learn. My only hope is that I’m this fired up about things in a few months. After this post, we will discuss a fitness regiment or at least the one that I’m following. Today, we’re going to dive into supplements. This article is one that I’m dreading since the intention is mostly to chronicle what I’m taking and make documentation of my regiment for later retrieval. I take a lot of supplements right now and maybe I’m taking a few too many. There are some essentials for you and me even if you’re not body building. Let’s get started.
There is no way to achieve the levels of vitamins and minerals and amino acids that you need to grow your body and lose weight by eating certain foods. As an example, I would need to consume 40 eggs each day to take in enough grams of protein to repair my muscles while on a fitness regiment. I would need a pound of kale leaves, one garlic clove, 5 tomatoes and 10 carrots to get the additional fiber and vitamins I need. I’d also need a pound of beef to get L-Cartinine needed and I need 10 pounds of beef to get any meaningful levels of creatine. It’s also important that I eat pounds of oranges to get the vitamin C needed and 4 glasses of milk to acquire calcium and vitamin D. The list can go on and on. Eating enough of anything to get what we need will only make our diet higher in calories so it defeats the purpose of a diet. You should never use supplements in place of real food but supplements help each of us stay within our calorie goals each day without the risk of vitamin deficiencies. Supplements also help us lose weight, burn more calories and repair our muscles. Its imperative that you take supplements every day even when you’re not living an active life.
The Multi-Vitamin:
The essential daily multi-vitamin won’t give you everything you need but, while traveling or if you’re just very anti-pill, this is the essential pill to take. Multi-vitamins all vary. Centrum is popular and I personally prefer the GNC Brand Mega Men Sport Multi-Vitamin. My dad prefers liquid multi-vitamins since it’s known that liquid absorbs better than a pill. I agree with that and have alternated between liquid and pill form multis. I think it’s a preference. Pills travel better than liquid that has to be kept in the fridge. Here is what my GNS Men’s Sport Multi-Vitamin has in it:
 | ||||
| ||||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
| |||
|
| |||
|
| |||
|
|
| ||
|
| |||
|
| |||
|
| |||
|
|
| ||
|
| |||
|
| |||
|
| |||
|
| |||
|
| |||
|
|
| ||
|
| |||
|
| |||
|
| |||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
|
|
| ||
This doesn’t have everything I need for a few reasons. The first is that everything would result in a pill that is the size of your fist. Also, some ingredients don’t mix well with others. If you want “everything” you’re going to need multiple vitamins. The multi-vitamin covers your basics.
Moving on, it’s going to become pretty clear how I have added a few more vitamins to my daily regiment. Most of these I take two of each morning. So, on top of the two capsules of multi vitamins, I take the following Note, I copied these vitamin descriptions from different sources which you can see by clicking on each title.
- Helps convert food into energy
- Helps maintain nervous system health
- Essential for red blood cell and protein formation
- Helps maintain immune health
- Protects against damaging free radicals
- Essential for collagen production
- Aids with the absorption of iron
Maintaining healthy levels of Vitamin D in your body has been shown to be an important part of your overall health. Nature Made Vitamin D-3 1000 IU tablets are made of Vitamin D-3, the body’s preferred form of Vitamin D. Nature Made Vitamin D-3 1000 IU tablet is perfect for the healthy adult looking for a supplement to meet the commonly recommended daily Vitamin D dosage.
- Vitamin D supports teeth, bone and immune health
- Ensuring healthy levels of Vitamin D in your body may promote your heart health
- Adequate Calcium and Vitamin D in a healthful diet is important for teen, young adult and post menopausal women. Vitamin D improves Calcium absorption.
- Helps build strong bones and teeth
- May reduce the risk of osteoporosis
- Helps support healthy muscle contraction
The Omega-3s in Fish Oil help protect the heart by keeping cell membranes flexible and healthy.
Supportive but not conclusive research shows that consumption of EPA and DHA Omega-3 fatty acids may reduce the risk of coronary heart disease. (See nutrition information for total fat, saturated fat, and cholesterol content).
- EPA and DHA are the two key Omega-3s for heart health
- Every 3 softgels contain 900 mg of Omega-3s, including 750 mg of EPA & DHA; more than the 500 mg of EPA and DHA recommended by some experts for heart health.
Here are some additional benefits. Flax Seed:
Consumption of Omega-3 fatty acids may support cardiovascular health. Nature Made Flaxseed Oil is made with organic flaxseed oil and is a natural plant based source of Omega-3 fatty acids.
- May support cardiovascular health
- Nature Made Flaxseed Oil 1000 mg provides 500 mg of Omega-3 in the form of Alpha Linolenic Acid
- Nature Made Flaxseed Oil is a great plant based source of Omega-3s for individuals who avoid fish in their diet
CLA:
Some of the most known suggested benefits of CLA supplementation include:
- Increased metabolic rate — This would obviously be a positive benefit for any type of athlete that is trying to lose weight and improve body composition.
- Enhanced muscle growth — Muscle burns fat, which also contributes to increased metabolism, which is useful in weight loss and management.
- Lowers cholesterol and triglycerides — Since many people these days have elevated cholesterol and triglyceride levels, even with treatment, this benefit can have an impact on any person who has high cholesterol.
- Lowers insulin resistance — Lowering insulin resistance has been shown to help prevent adult-onset diabetes and make it easier to control weight.
- Reduces food-induced allergic reactions — Since food allergies can be at play when weight loss becomes difficult, this can be of help.
- Enhances immune system – With the variety of bacteria and poor immune systems in contemporary society, enhancing the immune system’s ability to function properly is a positive benefit to all.
CLA supplementation was also shown to improve the lean mass to body fat ratio, decreasing fat deposition, especially on the abdomen, and enhancing muscle growth. CLA achieves this reaction by it reduces body fat by enhancing insulin sensitivity so that fatty acids and glucose can pass through muscle cell membranes and away from fat tissue [2]. This results in an improved muscle to fat ratio.
Glucosamine & Chondroiton & Shark Cartilage:
- Improved wound healing
- Faster recovery from injuries
- Pain relief / reduction in pain levels
- Reduction in pain at rest
- Reduction in joint tenderness
- Reduction in joint swelling
- Improved physical performance
- Reduction in rubbing noises of the joints
- Increased flexibility / range of motion
- Inhibition of connective tissue degradation
- Stabilize joint space width
- Treatment of osteoarthritis
- Joint health improvements
- Enhanced synthesis of connective tissues
- Help reduce exercise related injuries
- Reduction in knee pain
- Slows tissue degradation
- Increases bone healing and repair
- Improves skin appearance
- Reduce skin wrinkles and fine lines
For muscle building athletes these benefits are outstanding. If you never tried taking G&CS supplements before, first time users will notice a very pronounced improvement in muscle growth rate, muscle density, and joint strength and function. You should also see improvements in other parts of your body, as G&CS support growth of all tissues. For example, improved skin appearance (including reduction in fine lines and wrinkles), reduction in the incidence and duration of injuries, faster recover from injuries, and overall improved body motion abilities, plus a reduction in pain and inflammation. Even stronger nails and thickening of hair (the shafts, not number of hairs) is commonly reported by G&CS users.
Burn Fat
L-Carnitine’s major role in the human body is to bind to fat cells and carry them to the mitochondria of cells where the fat cells are used as fuel. Because L-Carnitine aids in fat loss, it is of particular benefit to weightlifters and bodybuilders who wish to burn fat. Most weightlifters take L-Carnitine before their aerobic exercise so that fat stores in their bodies are used for fuel.
Improve Bone Mass
As we age, the carnitine in our bodies naturally diminishes. Bones are affected because of L-Carnitine’s role in certain metabolic functions they require to maintain mass. A diet high in L-Carnitine, as well as nutritional supplement, aid bodybuilders as they age so as to maintain the bone mass necessary for continued health.
Other Benefits
According to the University of Maryland Medical Center, L-Carnitine also increases muscle mass, reduces fatigue, aids in muscle repair and improves liver function by removing fat. In addition to these bodybuilding-related benefits, L-Carnitine can also improve such health conditions as kidney disease, male infertility and an overactive thyroid.
Garlic has germanium in it. Germanium is an anti-cancer agent, and garlic has more of it than any other herb. In lab tests, mice fed garlic showed no cancer development, whereas mice that weren’t fed garlic showed at least some. In fact, garlic has been shown to retard tumor growth in human subjects in some parts of the world.
Another benefit of garlic is it helps regulate the body’s blood pressure. So whether you have problems with low or high blood pressure, garlic can help equalize it.
Garlic helps strengthen your body’s defenses against allergies; helps loosen plaque from the artery walls; helps regulate your blood sugar levels; and is the best choice for killing and expelling parasites such as pin worms from the human body.
In addition to all these health benefits, garlic is packed with vitamins and nutrients. Some of these include protein, potassium, Vitamins A, B, B2 and C, Calcium, Zinc and many others.
In a 12-week, double-blind, placebo-controlled study, allicin powder was found to reduce the incidence of the common cold by over 50%.
Garlic and onions are toxic to cats and dogs.
Garlic can thin the blood similar to the effect of aspirin.
- Weight Loss
- Digestive System Health
- Blood Health (increases blood flow)
Research has shown that Horny Goat Weed significantly increases testosterone in mice. This certainly appears to be the herb’s mechanism of action, although Horny Goat Weed may have more than one. For example, it has been established that sexual arousal is linked to the activity of cholinergic neurotransmitters.
However, an enzyme called acetylcholinesterase (AChE) inactivates cholinergic neurotransmitters within 1/500 of a second. As it turns out, research shows that Horny Goat Weed is capable of inhibiting AChE.
Such an inhibition may support higher levels of the key cholinergic neurotransmitters associated with sexual arousal. In addition, research has shown that Horny Goat Weed has anti-fatigue effects and helps prevents adrenal exhaustion.
Of note: I take this for anti-fatigue reasons. It has helped me run a faster mile post-workout as in right after finishing, I find that my muscles are FAR more likely to cooperate. The other affects, I can’t vouch for.
Creatine, the types and what I take: (Amplified Creatine 189 from GNC)
- 189% Improved Muscle Creatine Absorption
- The Power of 5g of Creatine in 2 Tablets
- 400% Increase in Dose Efficiency to Enhance Athletic Performance*
- Increases Strength With Only 25% of the Dose of Ordinary Creatine*
What is Amplified Creatine 189™?
Looking for the creatine? We’ve got it. Amplified Creatine 189™ is a cutting-edge solution that tops ordinary creatine monohydrate. In fact, it’s proven to get into your muscles and improve strength more efficiently.* Don’t just take any creatine. Tear it up with Amplified Creatine 189™.
The Amplified Creatine 189™ Evolution
It all started with basic science. Everyone knows creatine works to improve athletic performance.* The question is- how did we AMPlify its effects.
PEG-Creatine System™- This proprietary formula includes a patent-pending technology which allows you to get the same benefits as regular creatine monohydrate at a much lower dose! That’s right, you no longer have to take mounds of powder or handfuls of creatine pills to get the performance enhancing benefits of creatine.
The Proof is in the Muscle
We tested it and have proof that Amplified Creatine 189™ gets into muscle- even better than ordinary creatine! In a clinical study, Amplified Creatine 189 resulted in 189% muscle creatine uptake relative to creatine monohydrate.* Users of Amplified Creatine 189™ take less creatine and get more into the muscle.*
—————-
Creatine supplements are sometimes used by athletes, bodybuilders, wrestlers, sprinters and others who wish to gain muscle mass, typically consuming 2 to 3 times the amount that could be obtained from a very-high-protein diet. A survey of long-term use gives the creatine content of several foods.[12] The Mayo Clinic states that creatine has been associated with asthmatic symptoms and warns against consumption by persons with known allergies.[13]
N.O. – Xplode (Nitric Oxide) It’s hard in layman’s’ terms to describe what Nitric Oxide does. The product page (link above) will give you the full rundown. Jack3d and N.O.-Xplode are similar in their purpose but I take N.O -Xplode in the morning with my protein shake and Jack3d right before my evening workouts. There’s nothing wrong with mixing these other than both together are very expensive. If I were to choose one, and if you aren’t sensitive to Caffeine, I’d go with Jack3d. The servings are smaller, it’s tastier and cheaper.
Jack3d (Nitric Oxide w/ Caffeine) The same thing, go to the link above and read all about it. Lots of people compare the two but it’s mostly a preference. Here’s a tidbit on how nitric oxide works though:
Nitric oxide is considered an antianginal drug: it causes vasodilation, which can help with ischemic pain, known as angina, by decreasing the cardiac workload. By dilating (expanding) the veins, nitric oxide drugs lower arterial pressure and left ventricular filling pressure.[34] This vasodilation does not decrease the volume of blood the heart pumps, but rather it decreases the force the heart muscle must exert to pump the same volume of blood. Nitroglycerin pills, taken sublingually (under the tongue), are used to prevent or treat acute chest pain. The nitroglycerin reacts with a sulfhydryl group (–SH) to produce nitric oxide, which eases the pain by causing vasodilation. Recent evidence suggests that nitrates may be beneficial for treatment of angina due to reduced myocardial oxygen consumption both by decreasing preload and afterload and by some direct vasodilation of coronary vessels.[34]
Mainly for its utility as a vasodilator, NO has entered the fitness industry as an array of supplements geared towards accelerated muscle growth and prolonged stamina during endurance activities. A nutritional supplement called Glycocarn is believed to increase blood levels of nitric oxide, and has been used to enhance athletic performance.[35][36]
- 25% More Protein, Same Size Tab
- Bodybuilding Amino Acids
- Mega Mass
In reality, This is just protein. IF you’re buying protein powder, stick with that. The absorption and quality is higher. I take this with lunch each day to add more protein to my day. It’s something you can skip if you buy powders.
Gaspari MyoFusion: My Protein Powder of Choice All protein powders are not the same. My only note here is that make sure you’re not buying weight gainer and you’re buying protein powder. Weight gainer is protein powder but is loaded with calories to help you bulk up. Dont’ buy this if you need to cut pounds. MyoFusion is just great powder and it tastes great. Be careful when reading the label. Don’t get things with added sugar (real or fake sweeter is bad). Also, calories are fine but not too many. MOre than 200 calories per scoop and you’re getting into the high end of weight gainer.
Fat Soluble versus Water Soluble Vitamins:
My vitamins all differ. There are vitamins that, if I take too many of, I’ll have issues. There are are others that, if I take too many of, they’ll just come out of me in my urine. It’s important to know what vitamins you can overdose on. Here’s why:
Water soluble (Vitamin C and all of the B vitamins): Water soluble vitamins are vitamins that our bodies do not store. These vitamins dissolve in water when they are ingested, then go in to the blood stream. The body keeps what it needs at that time, and excess amounts are excreted in the urine. Since they can’t be stored, everybody needs a continuous supply of water soluble vitamins in order to stay healthy.
Fat Soluble (Vitamins A, D, E and K): Fat soluble vitamins are those that are normally stored in the body. When these vitamins are ingested, they dissolve in fat. In a person with a healthy digestive system, the body uses what it needs at that time and stores the rest for future use. Since people with cystic fibrosis often have pancreatic insufficiency and do not digest or store fats properly, the excess is not stored but excreted in the stool. Due to this, people with cystic fibrosis need a continuous supply of fat soluble vitamins just as they do with water soluble vitamins.
Hydrate: (read my thing below but also read the link to the left. There’s more science in the link I’m providing)
Water is your greatest supplement. The water myth is that 8-12 glasses a day is an exaggeration. Most people DON’T need that much water. You end up peeing out that water you don’t use which isn’t an issue, it’s the discipline of drinking that much water is what makes it so difficult. When you are resting for 24 hours, drink when you want to drink. If you’re thirsty, go to the water fountain and fill up your thermos and sip it periodically. On days that you are exercising, make a conscious effort to drink more water. Sip more often from that thermos but don’t overload yourself where you’re sick. If you are taking Nitric Oxide or Creatine supplements, you need to drink 4 additional glasses of water over what you normally drink. The thing is, when taking these supplements, you’re usually working out very hard by doing daily resistance exercises and cardio and throwing in activities like aerobics or martial arts. If that’s the case, you’re going to drink more water anyway. I drink 4 servings of water while at the gym and that’s only 2 hours a day. That’s 4 of my 12 glasses while working out and another 2 after I work out. From there, it’s just a glass in the morning, one with dinner and 3 during the day. It’s easy to achieve. If you’re doing protein powder, mix it with water, that’s another serving. Most of these supplements are water soluble so you’ll pee them out if your body doesn’t use them. If you have neon urine, you need to drink more water. Or, you can remove one of the supplements at a time to find out what’s causing this. If it’s Vitamin B Complex, chop that vitamin in half and only take half of what you need assuming your’e drinking 12 glasses of water. If you’re drinking tons of water and still have neon urine, cut some things down but neon pee isn’t a big deal, you could just be wasting money on pills that are being peed right out. Of note, I weigh 245 right now, drink 12 glasses of water a day and take 25 vitamins. I have never had any color to my pee. Crystal clear all of the way and that’s how it should be if you’re getting enough water. It can be clear if you’re getting TOO MUCH water so cut down a few glasses until you start to see color. A little color is okay. I’m probably drinking too much water. I know this is a lot of talk about water but it’s very important. Hydrating is crucial. You are not allowed to have anything but water while dieting. Sorry.