Tag Archives: vitamins

Best Supplements for Before and After Your Workout

Fitness enthusiasts often look for new ways to optimize their workouts, both before and after the gym. The most successful workout begins outside of the gym with clear goals, a strict diet, and regular supplementation. Studies show that a high intake of caffeine before the gym, and protein after, can maximize your energy, metabolism speed, and overall recovery. Whether you’re looking to lose weight, build muscle, or just maintain a healthy, active lifestyle, there are dozens of different types of pre- and post-workout supplements on the market, but most are a medley of similar vitamins and ingredients that you should seek out independently to find what’s best for your body. Supplements make it easier to get vital nutrients to build muscle and enhance your training when combined with a good diet.

These supplements are proven to give your workout and recovery the edge they need to stay in top performance, pushing yourself to new limits.

 

Best Pre-Workout Supplements

sporty woman drinking coffee in fall

Caffeine

Caffeine converts fat cells to energy instead of the usual glycogen, as well as giving you an extra kick on the dreaded Stairmaster. Eight ounces of black coffee, in particular, will increase your metabolism, allowing you to burn more calories at the gym and throughout the day.

Beta-Alanine

Beta-alanine is comprised of carnosine, a molecule that helps build muscle, increasing physical performance, aiding in lean-mass gain, and enhancing muscular endurance. Carnosine is also a popular antioxidant and anti-aging agent, commonly found in an assortment of commercial pre-workout powders.

BCAAs

Branched-Chain Amino Acid, or BCAAs, are considered especially helpful for maintaining muscle mass on a lower-calorie diet. BCAAs stimulate the rate of your body’s protein synthesis and reduce the rate of protein breakdown, allowing you to maintain muscle mass while losing weight. They’re also known to reduce serotonin-related fatigue during workouts, allowing you to power through longer.

 

Best Post-Workout Supplements

whey protein

Whey Protein

Whey Protein is known for its weight-loss properties, but studies suggest the dairy-based supplement can also fight cancer, lower cholesterol, and maintain a healthy blood pressure. As a workout supplement, it replenishes and recovers fatigued muscles.

Vitamin D & Calcium

Calcium and Vitamin D work together to repair and build bones. Calcium is best known for its role in maintaining healthy bones, but it also contributes to muscular functioning and circulation in the body. Vitamin D supports the absorption of calcium in the digestive system, and regulates the levels of calcium in the body. Deficiency in calcium or vitamin D are a leading cause of stress fractures in athletes. Even a glass of milk with a Vitamin D supplement can reduce the risk of injury at the gym and during high-endurance sports.

 

Creatine

Creatine is widely used by performance-based athletes throughout the world, although evidence of its effectiveness is mixed in the scientific community. The mineral is thought to improve strength, increase lean muscle mass, and help muscles recover quickly during exercise, allowing athletes to increase speed and energy during high-intensity activities. It’s known to improve performance during short periods of athletic activity, although there’s little evidence it assists with endurance sports. For those who do see benefit, though, the difference is striking.

To Cook or Not To Cook? How Different Cooking Methods Affect Your Nutrition

As if learning about which foods are healthy and which are not isn’t enough to think about, it turns out we also have to consider how to prepare those foods. The way foods are cooked actually has a major impact on their nutrient content and availability.

And this can certainly feel confusing. Do you opt for steaming, stir-frying, baking, or simply leaving as much as possible in its natural, raw form?

If you are putting your hard-earned money and energy into purchasing top quality foods for yourself and your family, you might as well reap the maximum nutrient benefits possible. Below are ways to make these choices easier.

How are nutrients affected by cooking?

carrot kale walnuts raspberries
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Before getting into specific foods and cooking methods, let’s take a look at exactly how certain nutrients are altered by cooking and heating. It’s not a cut and dry issue, as the digestibility and nutrient absorption are improved in most cooked foods, but other key nutrients are also lost. The key is to find the least damaging cooking method, which can vary from food to food.

The following vitamins and minerals are reduced in the cooking process:

-Fat and water soluble vitamins, such as vitamins C, A, D, E, K and B.

-Minerals such as magnesium, potassium, calcium and sodium.

If you suffer from poor digestion, you are likely better off cooking your vegetables. For those with optimal digestion, try eating at least some of your vegetables raw, but make sure you chew them thoroughly. Some health experts believe that goitrogenic vegetables should never be eaten raw due to their potentially negative effects on the thyroid gland. These include broccoli, cabbage, kale, cauliflower, collard greens, mustard greens, bok choi and turnips.

Common cooking methods (from best to worst) for nutrient preservation:

Steaming – You might have already heard that steaming is the healthiest method of preparing food, and this is largely true. In terms of preserving the maximum amount of nutrients (particularly water soluble vitamins), steaming is the best method.

steamed vegetables
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For example, one study showed that steaming spinach and broccoli only lowers their vitamin C content by 9-15%, compared to up to 50% when boiling.

The only downside to steaming vegetables is the taste, which can be a bit boring. Spice things up by adding a healthy fat after steaming (organic butter or olive oil, for example) along with your favorite spices and seasonings.

Stir-frying – Quite similar to sautéing (stir-frying is generally on higher heat for a shorter duration), these methods also work well to preserve nutrients. Be sure to opt for a cooking fat that withstands high heat, such as organic butter, ghee or coconut oil. Save less stable oils such as olive oil to use as dressings, dips or cooking on low heat.

asian wok stir fry shot from over head

Stir-frying has been shown to work well in preserving B vitamins, and this method has also been proven to greatly increase the absorption of beta-carotene in carrots (versus eating them raw).

However, one study showed that vitamin C loss is much greater when stir-frying broccoli and red cabbage, so choosing another method for these vegetables is preferred.

Baking and roasting – These two cooking methods (which are pretty much the same, except that roasting generally refers to meats), are just about on par with stir-frying in terms of nutrient retention, meaning they are a good choice for most foods. The only point to consider is that since baking and roasting involve long duration cooking at high temperatures, important B vitamins are typically lost, particularly in meat.

roasted ham and potatoes
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Microwaving – Whether or not microwaving is a safe cooking method is definitely debated in the world of holistic nutrition, but in terms of studies looking specifically at nutrient preservation and loss, it’s not half bad.

In fact, one study even showed that microwaving is the best cooking method in order to preserve the antioxidant content in mushrooms and garlic. While a certain percentage of vitamin C is lost when microwaving, it is a smaller percentage than in the majority of cooking methods.

Boiling – Poaching and simmering can also be included in this category, as the only difference is water temperature. All of these methods involve submerging your foods into water and heating them, and most drastically reduces the water-soluble vitamin C, as well as B vitamins.

boiling corn
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However, if you are making a soup (or any other dish where you will be consuming the liquid), then you will still retain the bulk of even water-soluble vitamins.

Boiling does, however, seem to have a lesser impact on brain-healthy omega 3 fatty acids, and preserves these important nutrients more than other cooking methods.

Frying – On the opposite end of the spectrum from steaming, frying generally isn’t the healthiest of cooking methods (although it has its time and place, if done in the right way). There are several important factors to consider when frying.

fried potatoes rosemary
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First, the type of oil used is important. Most commercially prepared fried foods are cooked in rancid vegetable oils such as canola, soy or corn, which are all highly inflammatory. Oils best for frying are ones that can safely sustain high heats, such as butter, lard and coconut oil.

While certain vitamins can actually be better retained through frying (like vitamins C and B vitamins), delicate omega 3 fatty acids are damaged. Studies have shown that the omega 3 content of fatty fish can actually be degraded by up to 85%.

However, vitamins C and B-containing potatoes might actually be better fried, as these nutrients remain more in tact than in other cooking methods.

Recap and tips of how to best retain nutrients

-Prepare soups or dishes where the water used for cooking is consumed.

-Boil or simmer foods in as little water as possible.

-Try to cook foods whole and then chop, as less of the food will be exposed to heat and water.

-Cook vegetables as minimally as possible. Just a few minutes is enough to break down the nutrients enough for better absorption, while losing as little as possible.

-When cooking meat, add back the juices left in the pan before eating.

-Avoid peeling vegetables whenever possible (especially if they are organic), as many valuable nutrients are found in the skin.

If some of these methods are new to you, play around with spice combinations and cooking fats to maximize taste. By understanding the healthiest ways to cook, you can be sure that your investment in good foods is paying off.

Are Multivitamins Good for You?

A commonly held belief when it comes to multivitamins is that they can’t hurt; but how true is this? When it comes to deciding whether a multivitamin is beneficial, there is much to consider, such as nutritional status, exposure to toxins, age, gender, genetics, and overall health. When it comes to multivitamins, there is a huge range of options and quality. Before simply assuming that a multivitamin will be helpful, consumers should understand what to look for in a supplement, and what to stay away from.

There are 13 vitamins and more than 16 minerals essential to human health. Multivitamin supplements should offer most of these essential nutrients in no more than 100% of their RDA (recommended daily allowance), and many will also contain certain herbs, and amino and fatty acids.

In an ideal world, all vitamins and minerals could be obtained by a daily diet rich in nutrient-dense foods; however, this often isn’t possible. Therefore, many people can benefit from a high quality multivitamin.

multivitamins

Who Can Benefit From a Multivitamin?

Those with a poor diet history: For those with a diet history of mainly processed/packaged foods and a lack of fresh fruits and vegetables, boosting the body’s overall nutrient levels with a multivitamin can certainly help. Over time, an ongoing deficiency can lead to serious health issues, such as anemia (iron), osteoporosis (vitamin D3 and K2), and neural tube defects (folate).

Pregnant women: Pregnant and nursing women have increased nutritional needs, as their baby takes first priority in receiving nutrients from the body. A good pre- and post-natal multivitamin should include iron, folate (superior to folic acid), and iron.

Vegans/vegetarians: While vegetarians can also be deficient, vegans should definitely be supplementing with vitamins B12, vitamin D, iron, and calcium. Some experts also recommend iodine, as most get this important nutrient from dairy.

History of toxic exposure: Those who have a history of high exposure to toxins (environmental toxins such as lead paint), toxins found in processed foods like rancid oils, non-organic personal hygiene products, and household cleaners can benefit from a multivitamin high in minerals, antioxidants, and B vitamins. A basic detox program will also be highly beneficial.

Vulnerable age groups: Multivitamins targeted at specific populations such as children and seniors contain certain key nutrients. For example, seniors often have trouble absorbing vitamin B12 from foods due to low stomach acid levels, and vitamin D deficiency is more common in children.

Genetics: Some people are actually born with genetic conditions that inhibit uptake and usage of certain nutrients. For example, a vitamin D deficiency is far more common in those with dark skin, as skin pigment acts as a natural sunscreen.

How to Choose the Right Multivitamin

Look for quality seals: Supplements should be certified by either Consumer Lab, the U.S. Pharmacopeial Convention (USP), or NSF International. These three trusted organizations evaluate products and set standards for drug manufacturers, taking into account the methods of production, quality control, and potency testing. Also, be wary of claims that sound too good to be true… They probably are!

Synthetic vs. whole foods-based: Multivitamins are either synthetically (chemically) derived or made from real, whole food sources. Studies have shown that the human body tends to absorb and assimilate whole food-based multivitamins more effectively; so opt for these over synthetic brands. For example, a 2013 study showed that for the treatment of scurvy, synthetic vitamin C was not effective and whole food sources of vitamin C were.

Work with a professional when treating a specific deficiency: If you suspect or confirm that you are deficient in a particular nutrient (after testing), work with a healthcare professional to determine dosage. Be careful in doing this alone, as things can get tricky. For example, a 2009 study found that over-supplementation with beta-carotene can actually increase risk of lung cancer.

 

Remember, a multivitamin should never be a replacement for a nutrient-dense diet. While multis can certainly provide support, the body best absorbs and assimilates nutrients through whole foods.