The day I began this article,
a client sat down with a member of my training staff and
held her bottles out with pride. This was a scheduled
nutrition discussion and before any mention of food, she
was inclined to review her supplement regimen. "This is
what I take," she proclaimed. The trainer, as he's been
trained to do, asked the obvious question, "And what is
it that you're trying to achieve?" Two words followed.
"Burn fat."
He brought her into my
office and explained that she was frustrated. After
all, chromium was supposed to melt fat away while she
sat on the couch and watched TV. Pyruvate was going
to cause every cell in her body to exercise for her.
The thermogenic formula was going to boost her metabolism
and give her a lean, shapely body. I asked a simple
question, "If any of these "worked," would you be sitting
here right now?" It took mere seconds for common sense
to set in.
The awakening I witness
in such cases still astounds me.
Cutting through Confusion
I know every trainer has faced the supplement junkie
in search of the "one that works." I also know that
while trainers understand that supplements cannot be
a "solution," they are, as are their clients, in some
cases every bit as confused as to what "research has
proven.” With the multitude of new "fat burners" showing
up in everywhere from convenience stores to gas stations
and promotions for these products infiltrating TV, radio
and even shopping malls, it's no wonder confusion abounds.
Let's be honest. NO supplement
burns fat!
Before you jump out of
your shorts screaming "thermogenic magic," revisit that
statement. I didn't say there aren't supplements that
can play a role in the fat burning process. I said NO
supplement burns fat, and I'll stand behind that statement
until ...well...until fat melts off my body "while I
eat all the pizza, ice cream and butter I want," just
as the ads promise.
To attempt to answer
every supplement question in a single article would
be a fruitless undertaking. My goal, therefore, is to
provide a "filter," a foundation of knowledge which
can help you see through much of the supplement deception
and put you in a far better position to share valuable
information with your dedicated clients.
The first rule: A supplement,
by definition, means "the addition to." The addition
to what? Obviously, if the goal is fitness, muscle gain
or fat loss, the addition to training and eating.
Here’s a second rule:
NEVER blindly believe the ads! That doesn't mean all
ads are fraudulent, it just means the companies that
place them buy the space and use it to say, in many
cases, anything they want. While some offer insight
into legitimate science and sell their products based
on true product value, others confuse consumers with
scientific double talk and lead people to believe that
some "new miracle discovery" has opened the door for
miraculous results.
From A to Z
Read the ads. Know what information your clients are
being subjected to and do the best you can to filter
the information so you can empower clients to make wiser
choices. With fraud pushed aside, there are some incredible
supplements that can aid your clients immensely. Let's
take a look at some of the "hottest" products and examine
their potential benefits:
Pyruvate - If you know
anyone who "melted fat without exercise" using pyruvate,
I beg you to contact me. Pyruvate (pyruvic acid) is
in fact a by product of carbohydrate metabolism, but
that doesn't necessarily mean oral supplementation magnifies
the effect. If an individual consumes adequate carbohydrates
and exercises regularly, pyruvate is manufactured without
any need for oral addition. The study most quoted in
pyruvate ads uses overweight women on low-calorie diets.
There are far too many variables to consider this study
conclusive, especially one that would lend itself to
active people who are eating supportively and exercising.
Another oft-referenced study performed on exercising
men and women (“The effects of pyruvate supplementation
on body composition in overweight individuals.” Nutrition,
1999) used six grams of pyruvate per day, far more than
the products referencing the research provide in their
recommendations. Most popular supplements suggest doses
of 500 milligrams – 750 milligrams three times daily.
Fat Blockers – Xenical
the drug and chitosan the supplement achieve their actions
are differently, yet both promise to block the absorption
of fat. When you put chitosan, a substance extracted
from shellfish, in the digestive tract it attracts fat
molecules and blobs them up into such large "fat balls"
they can't be absorbed. Whenever you block absorption
of fat, there are some possible discomforts and risks.
First, the essential vitamins, A, D, E and K are fat
soluble vitamins. If you are limiting fat absorption,
you can not help but restrict absorption of these essential
micronutrients. These vitamins play a role in metabolism,
immune function and overall health. Aside from blocking
absorption of essential vitamins, the side effects of
keeping fat in the digestive tract include (I'm using
the words in the Xenical disclaimers although most,
if not all of these can be listed as risks with chitosan
as well) oily spotting, anal leakage, intestinal cramping,
gas with discharge, nausea, diarrhea, fecal urgency,
loose and oily stools as well as fecal incontinence.
I believe, from our standpoint, the worst part of the
fat blocker marketing is the promotion of the belief
people can eat all the fat they want, take a pill and
not worry about any potential ills. One of the largest
marketers of chitosan was recently fined more than $10
million by the FTC for making misleading claims. Still,
the products sell.
Thermogenics - Thermogenic
means "initiating heat." Since a calorie is a unit of
heat, any product or activity that can increase heat
production, even moderately, can result in greater caloric
expenditure over time. The thermogenic products most
popular among bodybuilding and weight-loss markets are
herbal combinations of the drugs caffeine and ephedrine.
Some incorporate other compounds such as aspirin to
potentiate the “thermogenic” effect. Caffeine and ephedrine
are both stimulants, as well as addictive and together
they suppress appetite. Caffeine also has a slight diuretic
effect. If you elevate someone's heart rate, feed him
less (due to decreased appetite) and get him addicted
to stimulant products with water loss properties, is
he going to lose weight? Of course! Does that mean it's
healthful or there's a long-term benefit to metabolism?
Does that mean "fat melts?" Nope. Can these thermogenics
play a role in facilitating greater fat loss if used
sparingly as "the addition to" a carefully designed
exercise program? Yes. All the way back in 1984, researchers
were able to evidence the weight loss benefits of ephedrine
in clinical trials. There has since been extensive research
in humans proving caffeine and ephedrine to assist in
quest of weight loss. The challenge here is that too
many randomly swallow these thermogenic formulas and
run the risk of addiction and side effects. Too many
believe the thermogenic products, in and of themselves,
will rid their bodies of excess fat. Many weight-loss
hopefuls who have battled obesity for decades have thyroid,
blood pressure and cardiorespiratory issues that might
put them in the high-risk category for which ephedrine
and caffeine are contraindicated. The side effects can
range from headaches and tremors to, in extreme cases
of overuse or abuse by individuals with risk factors,
stroke and death. My intention is not to discourage
you from recognizing the potential value of these products,
but rather to help you understand they are not "fat-burning
miracles" as the advertising may lead you to believe.
As misinformation in this area abounds, you might consider
the importance we need to place upon education. Remember,
NO supplement burns fat!
Protein Powders - After
years of debate, it appears clear that exercising individuals,
especially those in search of muscle gain stimulated
by intense resistance training, have greater protein
demands than their sedentary counterparts. Realize,
however, that protein is not a supplement, but a nutrient.
In the event that you cannot comfortably get enough
protein from meals, a protein supplement becomes a valid
option. Protein manufacturers have learned to chemically
break proteins down into hydrolysates, smaller chains
of amino acids, to make the formulas "better," with
whey developing a reputation as the "best" protein source.
Before you jump on the whey hydrolysate bandwagon, understand
that more important than what you "eat" is "what you
use." A recent study (Boirie Y; Dangin M; Gachon P;
Vasson MP; Maubois JL; Beaufr`ere B, Slow and fast dietary
proteins differently modulate postprandial protein accretion.
Proc National Academy of Sciences United States of America,
94(26):14930-5 1997) illustrated that ingestion of a
protein hydrolysate formula with quick gastric emptying
properties can result in abrupt increases in serum amino
acid levels, causing liver enzymes to metabolize many
of the amino acids that could have been used for protein
synthesis. It appears, based upon the Boirie study,
that you'd get much better utilization by combining
a high-quality whey isolate with a slower release protein,
such as casein. Do you have to therefore become a scientist
to understand what protein powders work? No. You just
need to understand the ads sometimes hype products based
on laboratory jargon that has little relevance to actual
human results. An affordable combination of milk protein
isolates and/or egg protein will in all likelihood provide
your clients with equal or superior benefit to many
of the “cutting-edge” formulas for far less money.
MRPs (meal replacement
powders) - When a supportive meal is not available,
a meal replacement can certainly act as a valuable aid.
You have to become a bit of a label-reading detective
to tell the differences between the formulas, and even
with careful label inspection it's hard to tell what's
inside. If you find quality proteins (usually grouped
together as a trademarked "proprietary blend”), maltodextrin
as a carbohydrate source and a complete mix of vitamins
and minerals, you're doing okay. Be on the lookout for
ingredient lists that include barley malt, corn syrup,
fructose, etc. These are all simple sugars. The new
breed of MRPs have not sacrificed taste by eliminating
sugar. They’ve developed great tasting powders using
acesulfame K, stevia, sucralose and other sweeteners.
Also watch ingredient labels for hydrogenated oils added,
not for biological value, but rather for “mouth feel.”
The best selling commercial brands are all quite similar.
Using the few guidelines offered here, anyone should
be able to make a wise choice in selecting a meal replacement
formula that aids in obtaining valuable nutrient intake
frequently throughout the day.
Androstenedione (and
other testosterone precursors) – Before randomly swallowing
hormonal “supplements,” it’s important to recognize
that when you synthetically alter production of a specific
hormone (i.e. testosterone), you can be certain there’s
going to be an effect on other hormones in the hormonal
cascade (i.e. estrogen). I haven’t seen any published
research to validate muscle growth claims of any versions
of the new hormonal products and a recent study appeared
to evidence no muscle building benefit and possible
increases in estradiol, an estrogen, the complete opposite
effect most “andro” consumers seek. An understanding
of biochemistry might lead you to conclude that oral
hormone manipulation using some of the testosterone
precursors can actually result in some of the side effects
of anabolic steroid drugs without delivering desired
effects. I would discourage trainers from recommending
their clients attempt to manipulate hormones through
random supplementation.
Creatine - Creatine monohydrate
can result in attracting more water into every muscle
cell, as well as increasing phosphocreatine supply in
muscle. It’s the first and only supplement I've ever
wholeheartedly endorsed as an aid for muscle gain, strength
and performance. Creatine monohydrate powder conclusively
proves efficacious in research. Other forms of creatine
are often sold more with hype than substantiated value.
If you are speaking to your clients about the benefits
of creatine monohydrate, you’re safe keeping references
to creatine monohydrate powder. While research has further
shown a potential added benefit of ingesting five milligrams
of creatine with 35 to 75 grams of sugar, many product
manufacturers have increased their profit margins by
creating “creatine delivery” formulas, which allow them
to charge you lots of money for inexpensive sugar.
Recovery - the post exercise
state offers a unique opportunity to refill glycogen
stores. There is substantial evidence to suggest a muscle
building and recuperative advantage to consuming a post-workout
mix of glucose and fructose within 30 minutes following
exercise. The newest formulas are enhanced with predigested
proteins for quick absorption and L-glutamine, creatine
and complete vitamin/mineral profiles. These formulas
can definitely act as aids in furthering workout intensity
and benefit.
There Are No Miracles
There are some age-old vitamin and mineral supplements
that have been touted as having great benefits. The
fact is, they are micronutrients, essential in the picture
of optimal health, but not single performers presenting
any miraculous improvement. Without essential micronutrition,
you might limit your potential for results. Since exercise
increases bodily demand for all nutrients, there are
some supplements that can be protective or can act as
insurance to make sure micronutrition needs are met.
I personally use 2000 milligrams of supplemental Vitamin
C, 400 iu of Vitamin E, a B-complex and a multi-mineral
formula. I’ve always shared the potential benefits of
these nutrients with clients and allowed them to make
their own decisions. Most of my clients take a C, E,
multi-mineral and B-complex with breakfast, but none
expect miracles. They understand that building a lean,
toned, healthy body has far more to do with a foundation
of exercise and eating than it does with any promised
“magic in a bottle.”
I’d suggest that as a
professional, you maintain a consistent focus on what
you know to be effective and maintain an ongoing commitment
to learn, question and protect your clients from what
may be unproven, over-hyped and in some cases, potentially
dangerous. Exercise and supportive eating offers a sound
foundation for any physical excellence program. While
proven supplements can be integrated into a complete
program of exercise and nutrition with safety and value,
there is not and probably never will be a supplement
that replaces the foundation we’ve all been trained
to uphold and build upon.
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