The Supplement Maze

First, look to supply your body with the necessaryminerals, energy may be compromised, but that
nutrients through good nutrition.doesn't equate to vitamins equal energy. This will not
Many of you know that I am not a big advocate ofoccur unless the macronutrients are there to be
supplementing your health and fitness with pills andacted upon.
powders. I typically don't recommendDon't expect that any single mineral can work
supplementation to our clients, not because it'smagically, or that any single vitamin can improve
wrong, but because the supplementation industry is aresults. Remember, they are synergistic. The real
maze of misinformation and misleading research. Itresults can happen, however, at an almost
can be a maze in which you can easily get lost. Notunbelievable pace when this synergistic approach is
to mention that pinning your health and fitness goalsaccomplished consistently. Put the micronutrients
on pills and powders will only lead to false hopes andtogether in the right combinations, eat correctly for
more frustration.your goals, have a goal specific exercise plan-and
So how do you approach supplementation to avoidwatch your body transform!
these pitfalls? The answer is to look at it as anLet's address a few micronutrients (vitamins and
insurance policy with a supportive role. But first, lookminerals) so you'll have a better understanding of the
to supply your body with the necessary nutrientsinteractive process we are talking about.
through good nutrition. In other words, work onCalcium to Build Bones?
improving your eating habits before turning to pills.For years, women have purchased calcium
One of the pitfalls encountered when replacing mealssupplements believing that more calcium equals more
with nutrition bars or shakes is that you become toobone. Eating more calcium to build bone is an exercise
reliant on these supplements. After a while you getin futility unless other micronutrients are available such
tired of meal replacement supplements and stopas zinc and magnesium. Ingesting calcium doesn't
utilizing them. Worst of all, you lost time in which youmean it enters the bloodstream and makes bones
could have been working on breaking habits thatgrow-like adding water to a plant. It must interact
don't support your goals and developing habits inwith micronutrients, macronutrients and exercise to
alignment with your goals. The next thing you knowproduce bone growth. Specifically, implementing
you are back at square one and the only result isweight baring exercise can initiate this process, but
more disbelief in your ability to change your situation.without the proper nutrients, exercise in itself is not
If we look at the definition of supplementation itthe solution to preventing osteoporosis.
means "in addition to." Let me help you make yourDon't Overlook Magnesium
way through the supplement maze so you'll have aCalcium is often touted as the "bone" mineral, but did
better understanding of the "Foundationalyou know half of the body's magnesium is contained
Supplements" that can be seen as insurance andin the bone? Magnesium is also involved in energy
playing a supportive role in achieving your health andproduction and neuromuscular processes that dictate
fitness goals. Keep in mind this has nothing to do withmuscular contraction. To add to its importance, if you
getting "magical" results, but rather optimizing youreat the highest grade proteins and carbohydrates
exercise and nutrition program.without sufficient magnesium in the body, those
I remember when I was 14-years-old being excitedcarbs can not efficiently be released to be burned as
about weight training and seeking more knowledgefuel, nor can amino acids be efficiently assembled for
by reading magazines and looking for anything thatprotein synthesis.
would help me see faster improvement. That wasPotassium
1987, and while the magazine ads where over-hyped,Potassium is usually brought up in conversation with
they were amateurs in comparison to the pros thatsomeone who has muscle cramps while exercising.
are brainwashing us through print and televisionPotassium plays a role in maintaining electrolyte
today.balance in cells and therefore aids in decreasing
Back then, most of the ads in fitness magazinescramping. That individual would benefit from adding a
were for protein powders, weight gain formulas,banana to their daily intake because the banana
amino acid formulas and claims about amazingprovides the potassium benefits. Potassium also
benefits of minerals like Boron and chromium. Manyassists in metabolic conversion of dietary nutrients
of the products being pushed were pretty harmless.and has a regulatory role in hydration. It is
The only harm they caused was to yourinstrumental in the conversion and transport of
pocketbook-and the empty promises.glucose into glycogen stores, thus without sufficient
Today, if you walk into some health food stores,potassium, energy will suffer regardless of your food
you'll find that the big containers are moving in andintake.
the vitamins and minerals are getting lost. You'll seeCalcium, magnesium and potassium are probably the
MEGA-this, MUSCLE-that, SUPER-this, IONmost commonly known minerals, but a great many
EXCHANGE-that- all trying to promise to increasecombine to stimulate the synergistic effect I have
muscle, melt away fat and have your significantbeen describing. The minerals iodine, selenium, copper
other smiling more often. The big question is: Whatand chromium all play synergistic roles ranging from
actually works? The fact is, they can all work andcopper's role in maintaining integrity of connective
they can all not work.tissue-to chromium's role in carbohydrate metabolism.
If you seek to change your body, think of nutrientsIf you want to save time and avoid pursuing an
as a piece of the puzzle. Without all the pieces, youadvanced degree in nutrient sciences, a multi-mineral
can never complete the puzzle. You have to haveformula or pack can give you the mineral insurance
the right supplementation; an exercise plan designedyou need.
to create specific physiological changes and theFinally, Vitamins
willingness to eat healthy to achieve your goals. IWhile minerals are instrumental in building the
often hear, "But Pete, I eat healthy and just can'tframework of the body, vitamins are vital in carrying
seem to get results." There can be multiple solutionsout metabolic activities. For optimal energy
to solving this problem, but the most common isproduction, muscle contraction, metabolism and
eating healthy foods to lose body fat, preservehealth, you need a full array of the B-vitamins,
muscle or increase lean muscle. It's important tomicronutrients that assist in glycogen release, energy
understand that "eating healthy" means differentproduction, fat metabolism, formation of cells and
things to different people and "eating healthy" (if it'sgenetic material, and protection in resisting many of
truly healthy) can be a maintenance strategy, but notthe negative effects of both physical and emotional
a fat loss or toning strategy.stress.
Far too many people are waiting for the newThe fat-soluble vitamins, A, D, E and K, in
supplement to come along and save them fromcombination, have antioxidant properties, aid in
having to dedicate themselves to an exercise plancalcium absorption and play a role in blood clotting. It's
and eating correctly. This supplement does not existimportant to note, however, that unlike the
and I don't see it arriving in my lifetime. As long asB-vitamins, vitamins A, D, E and K, while vital to
people seek out the magic pill, they will probablysustaining metabolic function, can be toxic in
continue to waste money on empty promises.excessive dosages. Remember, more isn't always
Therefore, "they can all not work" if you don't workbetter!
supplementation into your entire strategy, which isSo, Do You "Need" Supplements?
what we call the Fitness Together Essentials: theNo, you do not "need" supplements. If you take a
right nutrition, resistance training and moderatebalanced approach with good variety in each meal
aerobic exercise. Supplementation can optimize theand ensure that you get lean protein, starchy
effectiveness of the Fitness Together Essentials, butcarbohydrates and fibrous carbohydrates, you can
will not produce the solution itself.look at supplements as the insurance we spoke of
Let's clear up what I mean by "they can all work."earlier. Can you get the minerals you need from
The right nutrients can work synergistically. They canfood? Absolutely, dairy products are loaded with
act together in magnificent harmony to allow you tocalcium as are many dark green vegetables and citrus
call upon energy, to grow muscle, to fight diseasefruits. Magnesium can be obtained from nuts, whole
and to continually create new healthy cells. If we putgrains and fish.
water into a category itself as a life-sustainingIf you want to "insure" you do not fall short, the
nutrient, we can categorize the remaining twoeasiest way is to take a multi-vitamin formula that
life-sustaining nutrients as micronutrients andcontains adequate minerals as well. The concept of
macronutrients. These are the "supplements" youthe multi-vitamin, multi-mineral capsule is a good one,
want to concern yourself with. If you understandin that formulators can refer to nutritional science to
these two nutrients you will automatically cut throughcombine micronutrients in combinations that have
all the other clutter.proven healthful and supportive.
The macronutrients are those which contain calories,"Mega-Pack" formulas can be a good place to start
namely, proteins, carbohydrates and fats. Theseand while quality does vary from brand to brand,
supply fuel for energy and material for cell repair. Yougenerally speaking, "Mega-Pack" products are more
can take all the vitamins, creatine or pyruvate youbeneficial. Why? You can only get a finite amount of
want, but if you're not adequately consuming theany material in any single pill or capsule. There are
right combinations of the macronutrients, fat loss,also challenges in blending some of the vital
muscle gain or an increase in energy will not occur.micronutrients together. The true ideal for
The micronutrients are vitamin and mineralsupplementing micronutrition is the "multi-packages"
supplements. These are essential and unfortunately,that remove all of the guesswork and allow you to
are often overshadowed by other supplements- notconcentrate on food preparation and "eating for
because they aren't important, but because theresults." Many of these multi-packs include vitamins
others offer BIG promises. While micronutrients doand minerals all in one package.
not provide energy, grow muscle or decrease fat,From a marketing standpoint, the Mega-Packs and
they do act upon the caloric nutrients to set thesethe vitamin and mineral formulas are not as tempting
wheels in motion.as "fat burners." As a result, you may have to look
It's a common misconception that taking afor them in the corner of the store.
multivitamin will give you more energy. The fact is,While vitamins and minerals "work" only as part of
energy can be re-stated as the body's efficiency atthe entire process of metabolism, understanding that
producing heat for movement, and the only nutrientswill empower you to stop being fooled by new
that are capable of providing fuel for heat generationtrendy products. Don't look for a miracle. Look for all
are those that are caloric-the MACRO nutrients.of the nutrients you ingest to optimally combine to
Without adequate supplies of specific vitamins andmake you look and feel better than ever.