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supplements.
Safe and Effective Supplements
Once your diet is in order and it s time to introduce supplements, you ll likely
have a lot of questions. This is no surprise as competing supplement
manufacturers have done a great job of getting in our collective faces and
convincing us that we absolutely need their products creating a confusing
situation. But the reality is this most sports nutrition experts agree there are
only a few basic supplements that are useful on a daily basis. The fancy,
everything s in it but the kitchen sink supplements are often expensive and
offer little in the way of additional benefits.
Therefore, in this section, we ll present the few supplements that we
recommend to each and every one of our clients. While we call these
supplements the basics, don t make the mistake of thinking they re not
hardcore or advanced. There really is no such thing as a beginner or
advanced supplement. Rather, there are supplements that work and
supplements that don t. The supplements listed below are the ones that work.
They also happen to have the highest benefit to cost ratio. They re all safe,
relatively inexpensive, and produce desirable results.
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The Grappler s Guide Top 5 Supplements
1. Protein supplements
2. Greens supplements
3. Muscle Recovery/Workout Drinks
4. Creatine Monohydrate
5. Omega 3 Fish Oil Capsules
That s it 5 staple supplements that every one of our clients takes. If you re
wondering why we ve forgotten the multi-vitamins, the nitric oxide stimulators,
the l-carnitine, and the super-creatine products, with everything but the
kitchen sink thrown in we didn t forget them. They simply didn t make our list.
They re not the regular supplement staples our clients take. So instead of
obsessing about the supplements you thought you needed to take, let s delve
right into these 5 supplements the supplements you do need to take and
discuss what advantages they give you.
Get your nutrition right, get your training right, and get these 5 supplements
right and you ll be light years ahead of most athletes even those at the
Olympic and professional levels.
1. Protein Supplements
Protein supplements are really just food powdered milk protein, for example.
So why use them instead of food? Well, you won t unless necessary. You
see, most of our clients find it difficult to eat whole food meals every 2-3 hours.
Therefore, when they find it hard to eat whole food protein sources, they use
protein supplements instead. In this way, we consider protein supplements
more food than supplement. However, they are often lower-quality
alternatives to whole food protein sources like beef, chicken, fish, etc. We say
lower quality because they don t contain the other vitamins and minerals
that beef, chicken, and fish contain. However, they still do provide a high-
quality source of protein and in a pinch, they do just fine.
Walk into a supplement store and most of the protein supplements you ll find
will be made up of milk protein. Whey protein, a popular supplement, makes
up about 20 percent of the protein found in milk while casein protein makes
up about 80 percent of the protein found in milk. These two components,
whey and casein, have different properties in the body and if you re going to
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use protein supplements, your best choice is to pick a milk protein blend or
casein/whey blend.
Milk protein blends are best as they contain both slow and fast-digesting
proteins. This combination has been shown to improve protein recovery and
building as well as fat loss the perfect combo for athletes. Just remember,
the 10 habits dictate that you need to balance out your protein meals with
good fats, veggies, fruits, etc. So don t just put your protein in some water or
milk. Give our Super Shakes a try (below).
Super Shake Recipe
1 cup of water or iced green tea
1-2 scoops vanilla milk protein blend
0.5-1 cup of frozen berry blend
1 serving Greens+
1-2 tablespoons of ground flax seeds
2-3 tablespoons of mixed nuts
1 teaspoon creatine
Add all ingredients in blender and blend on high for 2 minutes. Drink
along with 1-3 capsules of fish oil.
To be sure you re picking up the right kind of protein supplement, when
shopping around, pick up the protein container, flip it over, and search for
milk protein isolate or milk protein blend. If you see either of these on the
ingredients list (or simply, whey and casein as two of the top ingredients),
you re in business.
Some of our favorite brands include Biotest Low Carb Grow, Met Rx Protein
Plus, Dorian Yates Approved Pro Peptide, and Cytosport Muscle Milk.
As mentioned above, although most of your daily protein should come from
whole food protein sources, getting all of your protein in this way isn t always
possible or practical. That s when the protein supplements should come into
play. Yet milk protein supplements aren t the only type to choose from. Other
protein supplements on the market are made from egg protein, soy protein,
rice protein, and other foods. Although milk protein supplements are the most
popular, if you have a milk allergy or milk proteins supplements make your
stomach uncomfortable, try another type of protein supplement.
2. Greens+
The reality is that probably 99% of us don't get enough veggies in our diets.
Heck, we recommend increasing veggie intake over, and over, and over
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again, yet many of our clients still don t eat enough. And we understand why
it s difficult to get 10 servings of fruits and veggies a day; and that s what we
want our athletes taking in. So, what can we do to ensure our athletes are
getting enough? Recommend Greens+, that s what!
Greens+ is the vegetable equivalent of protein powder it s a concentrated,
potent blend of powdered veggies; so potent, in fact that one serving (1
tablespoon) is equivalent to about 6-10 servings of veggies. In addition, each
serving of Greens+ contains a blend of antioxidants, enzymes, phytonutrients,
vitamins, and minerals all the good stuff we just don t get enough of in our
daily diets.
Although there are a lot of greens-type products on the market, we
recommend Greens+, since the folks at Greens+ have put their product to the
test allowing scientists to scrutinize it and ensure it does what they say it
does. And under this scientific scrutiny Greens+ has held up well. It s been
shown to improve health, to boost antioxidant defenses, to protect against
certain cancers, to balance out dietary acids, and to preserve bone mass.
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