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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.
Phil
Kaplan is the author of Personal
Training Profits and A Secure Fitness Future and one of the
world’s most in-demand fitness professionals. His PEAK Training
seminar program helps fitness professionals build and develop their
careers. He can be reached at 800.552.1998 or you can visit him
on the Web at www.philkaplan.com.
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