The most common misconception about vitamins and supplements is that they
are a quick fix to a healthy eating plan, and that is simply not the truth.
Vitamins and supplements "supplement" a good plan; they are not the basis of
a good plan. If you are eating a balanced diet rich in fruits & vegetables,
drinking plenty of water, getting healthy lean sources of protein, and good
unsaturated fats from plant sources, then the chances are you are getting a
fair number of your essential vitamins and nutrients from food. However,
each person will have higher or lower levels of processing, assimilation,
and absorption depending on various determining factors, such as age,
gender, activity level, exercise history, stress, medical conditions, or
just plain genetics.
The thing that is most important to remember in using vitamins and
supplements is that they have a cumulative effect. As you continue to
consistently use supplements your body becomes more adapted to having higher
levels of nutrients available, and "learns" to recognize this abundance by
absorbing them as opposed to choosing to waste them. Often people mistake
the purpose or effects of vitamins and supplements, and expect them to work
like a prescription from your doctor. You cannot expect to take a supplement
before your workout and feel differently in the next hour. It sometimes
takes weeks before the body gradually begins to recognize the presence of
additional nutrients, and if you are not looking for the changes
specifically, you may not notice you have more energy or fewer hunger pains.
This being said, if you are relatively new to using vitamins or supplements,
or have been out of the habit for a while, don‚t use amounts often
recognized in your favorite muscle magazine as normal consumption or your
body will just waste the excess. This suggestion does not only apply to
vitamins, but also to protein powders, amino acids, creatine, or just about
any other supplement meant to aid in workout performance.
If you have never added any supplementation to your already healthy
nutrition program, a good place to start is by adding a basic multi vitamin
high in B-complex, C, E, and essential minerals. In addition to a multi, and
if you are training on a consistent basis, adding a moderate protein
supplement in the amount of about 25-30 grams per serving, once a day, may
give you the additional protein needed to help you recover from the break down of muscle that comes from working out. This in addition to your
multi-vitamin will help you with good consistent levels of energy that come
from a balanced blood sugar level.
Remember if you are not sure where to start, don‚t hesitate to ask a trainer
what he or she might recommend based on your goals and background. Not all
supplements will have equal importance in everyone‚s nutrition plan, and
it‚s important to find the best options for you.
Many supplements are available in liquid form.
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