Trainer Tuesdays
Welcome back to the weekly edition on Trainer Tuesdays. Make
sure to check in at our blog every Tuesday evening to learn the expertise of
our great staff.
Aside from being fantastic exercise coaches, they are also extremely
knowledgeable in many aspects of health and fitness; so, it's time that you get
to know them a little better! Each week, we will post a frequently asked, or
sometimes just a fun fitness related question followed by the answers of each
of the trainers at Fitness
Together Brecksville.
In What Situation Would
You Recommend Supplements?
There are situations that I would consider recommending
supplements. Let me be clear that I am a very firm believer that you
should always try to get your basic nutrition through your food, but there are
cases where supplements can help you out. I’ll give you a couple of examples:
One, if you are lacking protein in your diet (not enough fish, ground
turkey or chicken) I would recommend maybe using a protein
source. Not just any protein source--do your homework! To this day, I
would only recommend a couple companies: Advocare being one them.
They take all of their product and have each one tested by a third party, no
banned substance board. This means they’re safe to use unlike many of their
competitors who aren't. Two, I would recommend supplements only after a
client has done everything possible to meet their goals (nutrition wise
and workout wise) to help them close the gap, or to give them the extra
boost to meet that goal. Remember, supplements aren't for everyone and you
should always check it out with your regular doctor before taking or
starting any supplements regimen.
Adam May:
First of all supplements are expensive. Did you know there
is almost the same amount of protein in two glasses of milk as there is in a
protein shake? Mostly, I think supplements are overrated; and, if you eat the
right way you don't need them. There are 2,500 calories in one pound of muscle,
and you need 1.8 grams of protein per kilogram of your body weight each day in
order to add muscle. If you are trying to gain muscle mass and you are not getting
the results you want, simple whey protein can help you add the calories and
protein needed to gain muscle. But you can save money from buying protein
powder by eating more food with protein. Energy drinks can be useful for a
workout, but the only thing proven to enhance your energy is caffeine. Some
energy drinks have things in them that are not safe, and some of them have less
caffeine than a cup of coffee. You might as well save your money and just drink
coffee about a half hour before your workout instead of wasting your money on a
Red Bull. Creatine can be helpful in breaking a plateau for weight lifting. It
used to be thought that creatine was unsafe but current research has not found
any harmful side effects of its use. Taking creatine will give you a boost in
performance for about a month, and then its effects will wear off. There is a
reason why athletes no longer take it, because it is expensive and has only
limited, short-term benefits. Anything else, don't even waste your time and
money on! If you see something you are not sure about, go to pubmed.com and see what the
research says about it. Probably nothing good.
Supplements aren't for everyone,
but older adults and others may actually benefit from specific supplements. For
some people, supplements can be a useful way to get nutrients that they might
otherwise be lacking.
Supplements aren't intended to be a food substitute due to the fact that they can't replicate all of the nutrients and benefits of whole foods such as fruits and vegetables.
The dietary guidelines recommend supplements in the following situations:
-Women whom are pregnant should be taking iron and folic acid supplements.
-Adults over 50 should be taking b12 multivitamin supplements.
Dietary supplements may also be appropriate if you consume less than 1600 calories a day, are a vegan or if you have a medical condition that affects how your body absorbs nutrients.
Supplements aren't intended to be a food substitute due to the fact that they can't replicate all of the nutrients and benefits of whole foods such as fruits and vegetables.
The dietary guidelines recommend supplements in the following situations:
-Women whom are pregnant should be taking iron and folic acid supplements.
-Adults over 50 should be taking b12 multivitamin supplements.
Dietary supplements may also be appropriate if you consume less than 1600 calories a day, are a vegan or if you have a medical condition that affects how your body absorbs nutrients.
I firmly believe that the majority of your nutrients should
always come from an overall healthy diet; one that is rich in whole grains,
protein, fruits and vegetables. However, a daily multi-vitamin can make sure to
cover some of the areas in which you may occasionally lack. A
supplement should always be just that, a SUPPLEMENT to your already healthy,
well-rounded diet. If you are eating a balanced diet regularly, then I believe
that a simple daily multi-vitamin can fully ensure that you are getting all of
the essential vitamins and minerals that are typically recommended for the day.
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