What Supp.?

Shawn Perine
Mon, 19 May 2014 21:00:00 -0700
Lifestyle

I probably get asked more about nutritional supplements than I do training and diet combined. People are endlessly fascinated by supps — maybe it's the promise of a curative in a bottle or possibly they're intrigued by something they don't really understand. Regardless, the nutritional supplement industry is booming, to the tune of over $30 billion in the U.S. annually. And that figure will only keep rising.

The No. 1 question I'm asked when I'm approached about supplements is what I take, I suppose with the assumption that there's a one-size-fits-all approach to supplementing. After I explain that there isn't, I go down my list, which includes vitamin D3, green tea extract, turmeric, fish oil, CLA, pycnogenol, ALA, liquid iodine, zinc, probiotics, a greens powder and a few others. Then there are the sports supplements list, which mostly includes whey protein, ZMA, BCAA's and sometimes pre-workout drinks.

That's a big list, and it changes from time to time. Some I take because I'm a man. Some because I'm of a certain age. Some because I'm a bodybuilder, and some because I simply want to ensure that I have enough for when my diet might be less than adequate — kind of like insurance.
Updated: Tue May 20, 2014

I probably get asked more about nutritional supplements than I do training and diet combined. People are endlessly fascinated by supps — maybe it's the promise of a curative in a bottle or possibly they're intrigued by something they don't really understand. Regardless, the nutritional supplement industry is booming, to the tune of over $30 billion in the U.S. annually. And that figure will only keep rising.

The No. 1 question I'm asked when I'm approached about supplements is what I take, I suppose with the assumption that there's a one-size-fits-all approach to supplementing. After I explain that there isn't, I go down my list, which includes vitamin D3, green tea extract, turmeric, fish oil, CLA, pycnogenol, ALA, liquid iodine, zinc, probiotics, a greens powder and a few others. Then there are the sports supplements list, which mostly includes whey protein, ZMA, BCAA's and sometimes pre-workout drinks.

That's a big list, and it changes from time to time. Some I take because I'm a man. Some because I'm of a certain age. Some because I'm a bodybuilder, and some because I simply want to ensure that I have enough for when my diet might be less than adequate — kind of like insurance.

But what I'm taking isn't necessarily what you should be taking. What you should be taking is dependent on three things: your personal makeup (sex, age, conditions), your level of activity and your overall health. And then there's your diet.

Again, too many of us are turning to supplements as an alternative to a healthy diet. You'll notice on the packaging of many sports nutrition supplements the words "Not intended as a meal replacement." Supplement manufacturers make no claims that their products are to be taken in lieu of a sound nutritional program. Fact is, real, whole food, is densely packed with tons of nutrients already, at a reasonable price. So why would you forgo them in favor of a manufactured version that costs many times more?

So, first you want to get your nutrition right, which is what I always tell those who ask me about supplements. Then, once you have that in order, you can consider supplementing your diet.

Generally speaking, the people who I come in contact with are pretty serious about exercise, which means they are depleting their bodies of certain nutrients at a faster rate than do sedentary people. Those who engage in strenuous activity on a regular basis have higher protein needs than those who don't, and so can benefit from a post-workout whey protein shake. Branched chain amino acids have also been shown to promote muscle growth and are especially effective when one is dieting to lose weight.

I also recommend either three cups of green tea or a green tea supplement each day for both the health and metabolism-boosting benefits. I'm also a fan of fish oils, with krill being especially high on my list. The litany of benefits of consuming fish oil is a long one and includes reasons such as increased brain function, skin health, cholesterol reduction and much more. Five hundred milligrams of Omega-3's should do the trick.

Beyond these staples it becomes a matter of preference. My magazine, Muscle & Fitness, covers sports supplements in every issue, and you can find even more information on our site (muscleandfitness.com), plus there are countless quality online resources for general supplement information. But I would also recommend seeing a certified nutritionist to help you come up with a supplement game plan — one that doesn't leave you guessing about which ones are right for you.