Weight Loss Guru


Supplements & Fitness

Food Supplements to Improve Nutrition and Fitness

     Diet foods which aid fitness and help boost fat loss are everywhere. There are hundreds of so-called "fitness foods", "fitness drinks", "sports nutrition foods" and "sports drinks" along with any number of natural sports supplements and other functional diet foods to help us boost our body fitness, manage our fat/muscle ratio and perhaps control our weight. Almost any substance we eat in order to improve our level of nutrition is called a dietary supplement or "fitness food."

     The makers of these diet-fitness products, supplements and other functional foods typically want you to think that once you have achieved optimal nutrition (which you do by ingesting suitably large quantities of these diet-fitness products) you will perform better, have limitless energy and strength, be able to burn fat and calories more rapidly, and have a body that looks and acts young well into old age. It is up to you the consumer to decide whether this is just hype to sell more diet-fitness products, or whether (and/or which of) these fitness and sports supplements are genuinely helpful.

Guide to Buying Dietary Supplements or Foods to Increase Fitness:

     There are some things that need to be watched for when you are purchasing these supplements - that may give you a clue to how effective and credible they are.

* Does the fitness food product promise miraculous, fast, or dramatic diet/fitness results?
* Are the product's fitness claims substantiated by reputable experts?
* Are the fitness claims based on scientific tests-or merely on user-testimonials?
* Is the fitness food product manufacturer well-established in the industry?
* Be wary of any fitness food or dietary supplement that makes miraculous claims. If a claim sounds unbelievable, it almost certainly is..

Which Food Substances or Diet Supplements Help Fitness?

- Antioxidant Vitamins C, E and Beta-Carotene
Vitamins C, E, and beta-carotene may limit or repair the stress that can cause muscle damage during exercise. Health studies have yet to prove that antioxidant supplements can improve athletic performance, but some experts consider that these supplements can guard against damage during training and competition.

- Bee Pollen
     Bee Pollen is rich in essential vitamins, minerals, and amino acids, but studies have been inconclusive in establishing a clear link between this diet food supplement and fitness performance. Bee pollen can cause life-threatening allergic reactions in some people.

- Caffeine
     Studies have shown that caffeine may improve endurance and even strength. As well, caffeine is said to increase the muscles' fuel-burning abilities, and extend the amount of stored sugar available for energy use. Reports have been made that people can run/cycle a greater-than-normal-distance after a couple of cups of coffee. However there is a drawback to caffeine - it can also speed muscle contraction, which can lead to cramps and it may also increase heart rate and cause palpitations in susceptible individuals. It also heightens the risk of heat stroke.

- Carnitine
     A lot of controversy exists about this vitamin-like amino acid. Although carnitine helps the metabolism of fat, experts are not certain as to whether it can also improve athletic performance and stamina..

- Choline
     Choline is a substance that is readily made in the body. There is no scientific evidence to indicate that choline can help counter the aging process or that it has any other special fitness benefit.

- Chromium Picolinate
     This mineral has abilities to improve glucose (blood sugar) tolerance and reduce blood serum cholesterol levels. A few studies have suggested that supplementing the diet with this mineral may help reduce body fat without cutting caloric intake. But there is no clear evidence that chromium picolinate is a great boost for diet fitness.

- Co-Enzyme Q10
     Coenzyme Q10 plays an essential role in heart functioning and metabolism and it has been administered to cardiac patients in order to increase the amount of oxygen the body can use and to improve their exercise performance. However, people are warned that research does not support the value of coenzyme Q10, either alone or as part of a commercial supplement, for boosting athletic performance.

- Ephedrine, Ephedra, Ma Huang, Epitonin
     It is best to avoid products containing ephedrine alkaloids (ephedra, ma huang, or epitonin). These products are sold as energy boosters and weight loss supplements, but they can interact dangerously with a variety of prescription drugs and, in large enough doses, can cause death. The FDA has warned that taking these products can be a dangerous health risk possibly leading to heart attack, stroke, or seizure. The FDA urges everyone to consult with a doctor before trying any ephedra diet supplement and experts advise against using any weight-loss supplements that contain the herb. If you do, check the labels to make sure you don't get more than 8 milligrams of the drug ephedrine in any 6 hour period, and don't take any ephedra product for more than a week. You should avoid ephedra completely if you have hypertension, heart trouble, kidney disease, neurologic disorders, diabetes, or an overactive thyroid gland, or if you're pregnant or nursing.

     Finally, the FDA warns against "herbal" supplements containing caffeine and ephedrine. Any weight loss supplements with these twin ingredients the FDA considers a "deadly combination." Ephedra is not even especially effective for weight loss. According to research, diet supplements containing ephedrine combined with caffeine helped obese patients on a strict diet lose an extra 7.5 pounds over six months compared with patients who dieted without the weight loss supplements. Not exactly a miracle amount of weight loss.

- Ginkgo Biloba
     Because this diet substance is found in very old trees, some people have speculated that ginkgo biloba may be useful in treating a variety of disorders. While it is possible that ginkgo biloba may be useful in treating Alzheimer's disease, there is no proof that it boosts energy or fitness.

- Ginseng
     A great deal of speculation surrounds ginseng, but there is very little in the way of hard scientific data to prove its health or dietary fitness benefits. In fact, it may cause harmful side effects, such as high blood pressure. As well, a lot of products that claim to have ginseng in them are in fact ginseng-free.

- Shark Cartilage
     This is a trendy diet substance that is cropping up in many supplements marketed as anti-inflammatory agents that promise to reduce muscle discomfort. But as yet no clinical tests confirm this fitness benefit.

- Spirulina
     This substance is an algae that forms on the surface of ponds and lakes and is promoted as an energy and immunity booster that cleanses and detoxifies the body. It's nutritional food value is similar to that of the soybean, except spirulina is sold for a lot more than that. The typical recommended dosage contains little protein and fewer vitamins and minerals than you would find in some broccoli. As well, some diet-fitness products sold as spirulina contain none of the substance at all.

- Vitamin B15
     Studies on animals have found that B15 may have some effect on animals in speeding up metabolism but no such findings have been duplicated enough and with humans for this to be conclusive. As well, this product is so suspect that the Food and Drug Administration forbids its sale.

- Diuretics
     Diet supplements that contain diuretics stimulate water-loss. If you take a diet supplement that makes you lose 2 pints of water, your weight will decrease by about 2 pounds, but the moment you drink liquids, this water will be replaced in the body and you will regain your lost weight. Unless prescribed by a physician, diuretics are potentially harmful because certain diuretics increase potassium losses causing muscle weakness, including weakening of the heart muscle, and mental confusion.

- Laxatives
     Diet supplements that contain laxatives stimulate the digestive system and can cause severe diarrhea. Any weight loss is likely to be water loss, not fat loss. If you are taking one of these products and find that you are constantly suffering from diarrhea, then it is advisable to stop taking the diet supplement immediately as you may develop dehydration and vitamin and mineral deficiencies, all of which may have bad effects on health. In short, diet supplements that contain laxatives are not good for weight loss or health.

- HCA
     HCA, or hydroxycitric acid, is an herbal extract found in commercial weight-loss supplements. The chemical supposedly suppresses the appetite and slows down the conversion of carbohydrates into fat. However, recent studies failed produce proof of significant weight loss.

- Pyruvate
     This natural compound has gained wide popularity as a muscle builder and weight-loss aid. Makers claim pyruvate is a natural alternative to prescription diet drugs such as phentermine and fenfluramine (phen-fen), but researchers say that such statements misleading. There is no evidence that pyruvate matches the weight loss effects of prescription drugs. As well, pyruvate also has side effects, which may include intestinal distress, bloating, and diarrhea, when consumed in large amounts.

- PPA
     Short for phenylpropanolamine, PPA was one of the most popular weight loss drugs in the country, but not because of it's outstanding weight loss benefits. Even the best studies show only about a half pound greater weight loss per week using PPA combined with diet and exercise." PPA also had significant side effects. The FDA concluded that PPA was too dangerous to be available in over-the-counter weight loss supplements and called for makers to stop selling diet pills containing it.

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