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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Sports Drinks
Diet Supplements
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