INTRODUCTORY SUPPLEMENT GUIDE

Transcription

1 INTRODUCTORY SUPPLEMENT GUIDE THE TOP 12 SUPPLEMENTS TO CONSIDER USING: Whey Protein Isolate Creatine Monohydrate Standard Multivitamin Omega 3 Fatty Acid (EPA/DHA) Branched Chain Amino Acids (BCAAs) Vitamin D3 Beta-Alanine Citrulline DL-Malate Electrolyte Replacement Coenzyme Q10 (CoQ10) Beta-Hydroxymethylbutyrate (HMB) Caffeine AN INTRODUCTION TO SUPPLEMENTATION There are a wide variety of supplements available to you depending on their use. Supplements should only be used if there is an actual need for them. There are hundreds of thousands of supplements on the market today. The vast majority of which are not applicable to your personal situation, goals, or needs. Many companies often do not consider your health and safety when it comes to the marketing of their products; they are primarily focused on profits. This guide has been developed for you to learn about supplements available on the market today, how to know which are supported by scientific research from credible sources, and which supplements may provide significant benefits depending on your goals. The supplements in this guide should be viewed as aids to supplement your training and nutrition. No supplement is going to have a dramatic enough effect to be the sole reason you reach your goals. However, some of these supplements can assist in giving you an edge that may help expedite progress and may help with nutrient diversity and balance. FACTORS THAT DETERMINE SUPPLEMENT NEEDS Current Health Status & Individual Needs Physical Fitness and Performance Level Personal Goals Nutrient Deficiencies Athletic Performance Recommendations from Physician or a Registered Dietitian

2 CLASSIFICATIONS Let food by thy medicine and medicine be thy food. -Hippocrates CLASSIFICATIONS OF SUPPLEMENTS There are a wide variety of supplement classifications depending on formulations and ingredients included. There are supplements created for a wide variety of purposes and uses in different populations. Below is a list of the different classifications of supplements: Dietary Supplements Nutritional Supplements Herbal Supplements Ergogenic Aids Performance Enhancing Drugs (PEDs) Banned Substances SUB CLASSIFICATIONS Within the categories listed above, there are sub classifications to be aware of as well. Not all supplements are alike and they all come from a wide range of sources. A list of these sources is provided for your below: Vitamins Minerals Herbals & Botanicals Herbal Extracts Animal Extracts Proteins Amino Acids Concentrates Metabolites Constituents Teas Others

3 DETERMINING YOUR NEEDS & NAVIGATING THE SUPPLEMENT INDUSTRY 10 TIPS FOR DETERMINING IF YOU EVEN NEED SUPPLEMENTS AND HOW TO MORE EFFECTIVELY NAVIGATE THE SUPPLEMENT INDUSTRY The supplement industry focuses on leveraging the ignorance of consumers to their advantage to increase profit margins at the expense of the consumer. Though there are some good companies out there, many supplement companies are focused on taking advantage of the under-regulated dietary supplements industry to get you to buy their products, regardless of their safety or effectiveness. Below are 10 tips/questions to ask yourself to help you better assess whether you should buy supplements or not and under what circumstances: 1. Are you considering supplements before planning your nutrition and training? 2. Do any supplements have negative interactions with medications you are taking? 3. Do the supplements lack providing you with solid unbiased scientific research? 4. Do the supplements lack providing you with a third-party certificate of analysis? 5. Are you buying from an unknown, unsupported, non-reputable company? 6. Are the supplements making sensationalized claims about their potential results? 7. Are the supplement ingredients and amounts hidden in the proprietary blend? 8. Are the supplements marketed as miracle cures, cure alls, or the like? 9. Are you uneducated about the ingredients contained within the supplements? 10. Are you spending a lot of money in order to take these supplements? If you answered yes to any of these questions, you should reconsider before starting a supplement regimen. These are major red flags that you are being taken advantage of.

4 DIETARY SUPPLEMENTS BACKED BY SCIENCE DIETARY SUPPLEMENTS LIST: OVERVIEW: There are a vast number of dietary supplements on the market today. This list will be a great reference point for you in terms of where to start with dietary supplements. All of the dietary supplements and recommended dosages are scientifically-based and have substantial research to support their use. DISCLAIMER: Please note that individual needs may vary. One should always consult with their primary care physician or a registered dietitian before taking any dietary supplements. It is possible that some dietary supplements may interfere with some medications/prescriptions and may be contraindicated. When using dietary supplements, there is always a risk of adverse side effects. WARNING FOR ATHLETES: Please be aware that this list of dietary supplements does not promote the use of any illegal substances. However, some of the dietary supplements on this list have been banned from use by some collegiate, professional, Olympic, and other competitive athlete regulatory organizations such as NCAA and WADA. Use dietary supplements at your own risk. DIABETES CONTROL: AMOUNT: CARDIOVASCULAR HEALTH: AMOUNT: Cinnamon 1,000-6,000mg Omega 3 Fatty Acid (DHA/EPA) 250-6,000mg Magnesium mg Dietary HDL Cholesterol 300-1,000mg Chromium Picolinate 1,000mcg Green Tea Extract 10-1,000mg Fenugreek 500-5,000mg Green Coffee Bean Extract mg Alpha Lipoic Acid (ALA) mg Coenzyme Q10 (CoQ10) mg Ginseng (Ashwagandha) mg L-Carnitine 500-2,000mg Omega 3 Fatty Acid (DHA/EPA) 250-6,000mg Alpha Lipoic Acid (ALA) mg Vitamin D IU Ginseng (Ashwagandha) mg MUSCLE DEVELOPMENT: AMOUNT: ANABOLIC HORMONE PROMOTERS: AMOUNT: BCAAs 3,000-6,000mg Vitamin D IU D-Aspartic Acid (DAA) 2,000-3,000mg DHEA mg Whey Protein Isolate 25-50g Dietary Cholesterol mg Creatine Monohydrate 2,500-5,000mg Medium Chain Triglycerides (MCTs) 5-10g DHEA mg Ginger Root 1,000-3,000mg Ginseng (Ashwagandha) mg Zinc 8-40mg Vitamin D IU Ginseng (Ashwagandha) mg FAT LOSS AIDS: AMOUNT: RECOVERY/SLEEP AIDS: AMOUNT: Caffeine mg Melatonin 3-10mg L-Carnitine 500-2,000mg Calcium 1,000-2,500mg Conjugated Linoleic Acid (CLA) 3,200-6,400mg Magnesium (ZMA) mg Green Tea Extract mg Omega 3 Fatty Acid (DHA/EPA) 250-6,000mg Green Coffee Bean Extract mg Vitamin D IU Yohimbine 12-22mg Dietary HDL Cholesterol 300-1,000mg MCTs 5-10g L-Glutamine 5,000mg Capsaicin mg 5HTP mg Omega 3 Fatty Acid (DHA/EPA) 250-6,000mg Zinc (ZMA) 8-40mg Alpha Lipoic Acid (ALA) mg Ginseng (Ashwagandha) mg NOOTROPICS: AMOUNT: ANTI-INFLAMMATORY: AMOUNT: Caffeine mg Omega 3 Fatty Acid (DHA/EPA) 250-6,000mg GABA 3,000-5,000mg Turmeric Curcumin 80-4,000mg Creatine Monohydrate 2,500-5,000mg Cinnamon 1,000-6,000mg L-Carnitine 500-2,000mg Ginger Root 1,000-3,000mg Omega 3 Fatty Acid (DHA/EPA) 250-6,000mg Green Tea Extract 10-1,000mg Ginkgo Biloba mg Capsaicin mg Resveratrol 5-10mg Resveratrol 5-10mg Ginseng (Ashwagandha) mg Alpha Lipoic Acid (ALA) mg Ginseng (Ashwagandha) mg

5 GENERAL HEALTH: AMOUNT: ERGOGENIC AIDS (PERFORMANCE): AMOUNT: Vitamin A mcg Caffeine mg Beta Carotene mcg L-Citrulline w/ D-Malate 1,000-8,000mg Vitamin D IU Betaine Anydrous TMG 500-6,000mg Vitamin E IU Beta-Alanine 1,000-5,000mg Vitamin K mcg Ornithine OKG 2,000-6,000mg Vitamin C mg L-Arginine 3,000-6,000mg Vitamin B1 (Thiamine) mg D-Aspartic Acid (DAA) 2,000-3,000mg Vitamin B2 (Riboflavin) mg Creatine Monohydrate 2,500-5,000mg Vitamin B3 (Niacinamide/Niacin) 14-35mg Electrolytes (See Electrolytes) Vitamin B6 (Pyridoxine) mg L-Glutamine 5,000mg Folate (Folic Acid) mcg Beta-Hyrdoxymethylbutyrate (HMB) 1,000-3,000mg Vitamin B ,000mcg L-Carnitine 500-2,000mg Biotin 30mg Chromium Picolinate 1,000mcg Vitamin B5 (Pantothenic Acid) 5mg Medium Chain Triglycerides (MCTs) 5-10g Calcium 1,000-2,500mg Vitamin B ,000mcg Phosphorus 700-4,000mg Simple Carbohydrates (ex: Dextrose) 30g Magnesium mg DHEA mg Iron 8-45mg Vitamin B3 (Niacinamide/Niacin) 14-35mg Zinc 8-40mg Magnesium mg Iodine 150-1,100mcg Sodium Bicarbonate mg Selenium mcg Glucosamine Chondroitin MSM 1,000-3,000mg Copper 900mcg Coenzyme Q10 (CoQ10) mg Manganese mg Chromium 20-35mcg Choline mg Chloride 750mg Men s Multivitamin Varies Women s Multivitamin Varies ANTIOXIDANTS: AMOUNT: BONE & JOINT HEALTH: AMOUNT: Vitamin A mcg Calcium 1,000-2,500mg Beta Carotene mcg Glucosamine Chondroitin MSM 1,000-3,000mg Vitamin C mg Turmeric Curcumin 80-4,000mg Vitamin E IU Omega 3 Fatty Acid (DHA/EPA) 250-6,000mg Selenium mcg Collagen 40-10,000mg Copper 900mcg Ginseng (Ashwagandha) mg Zinc 8-40mg Alpha Lipoic Acid (ALA) mg Manganese mg Resveratrol 5-10mg Resveratrol 5-10mg Capsaicin mg Green Tea Extract mg Green Tea Extract 10-1,000mg Green Coffee Extract mg Ginger Root 1,000-3,000mg Coenzyme Q10 (CoQ10) mg Cinnamon 1,000-6,000mg Alpha Lipoic Acid (ALA) mg Ginger Root 1,000-3,000mg Ginseng (Ashwagandha) mg GUT/IMMUNE HEALTH: AMOUNT: ELECTROLYTES: AMOUNT: Vitamin C mg Sodium mg Prebiotics Not Determined Potassium mg Probiotics Not Determined Calcium 1,000-2,500mg Digestive Enzymes Not Determined Magnesium mg Ginger Root 1,000-3,000mg Chloride 750mg Garlic mg Iron 8-45mg Zinc 8-40mg MCTs 5-10g L-Glutamine 5,000mg