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A Potent Multiple Vitamin and Mineral Formula with Extra Calcium
Essential to insure that our body will operate at maximum efficiency. Why? Because on a very simplistic level, without vitamins and minerals it would be impossible to covert the food that we eat into hormones, tissues and energy.
Vitamins are organic compounds (produced by both animals and vegetables) whose function is to enhance the actions of proteins that cause chemical reactions such as muscle building, fat burning and energy production. There are two types of vitamins:
a) Fat soluble vitamins-they get stored in fat and therefore if take in excessive amounts will become toxic such as A, D, E, and K.
b) Water soluble vitamins-they are not stored in the body such as the B-Complex and Vitamin C.
Minerals are inorganic compounds (not produced by neither animals nor vegetables) whose main function is to assure that your brain receive the correct signals from the body, balance of fluids, muscular contractions and energy production as well as for the building of muscle and bones. There are two types of minerals:
a) Bulk minerals which are called this way as the body needs them in great quantities in the order of grams such as Calcium, magnesium, potassium, sodium and phosphorus.
b) Trace minerals which are needed by the body in minute amounts, usually in the order of micrograms such as chromium, copper, cobalt, silicon, selenium, iron and zinc.
Sources:
You have to be very careful with what type of vitamin and mineral formulas you choose as some don't contain what the label claim and some come from such poor sources that they are not absorbed very well by the body. Some of the better formulas that we have seen on the market are the Super Spectrim Vitamin/Mineral formula (I have only seen this formula at Dave Draper's site: www.davedraper.com), GNC's Women's Ultra Mega (I like it because of the extra calcium), Country Life's Multi-100, and Ultra Two by Nature's Plus. Other reputable companies on the market include Twinlabs, EAS, Weider, Labrada, Shiff, Optimum Nutrition, Advanced Nutrition, and Champion Nutrition.
Quantity:
One or two tablets a day with a meal depending on what the directions on the label say.
Chromium Picolinate
Mineral that enhances the effects of insulin, the hormone that pushes amino acids (protein) and carbohydrates into the muscle cell. This is one of the most anabolic hormones in the body. This is the hormone that determines if the food that you eat is going to be used for muscle production, energy production or fat production. When insulin is secreted in moderate levels it aids in muscle and energy production. In excessive levels it only promotes fat storage. Chromium Picolinate is good because it upgrades insulin's capability of muscle and energy production. The end result is that chromium helps us gain muscle and lose fat faster. Chromium does this by keeping our blood sugar levels stable, preventing insulin levels from going high enough to begin promoting fat storage. Again, chromium only works if we follow a proper diet. Don't expect to take chromium, be able to pig out and still lose fat.
Sources:
All chromium picolinate produced in the market is manufactured by a company called nutrition 21 so I usually get my chromium from either GNC or Walgreens.
Quantity:
200 mcg with the post workout meal (with breakfast on Sundays).
Vitamin C
Vitamin C is a water soluble vitamin that improves your immune system and helps you recover faster from your workouts by suppressing the amount of cortisol (hormone that kills muscle and aids in the accumulation of fat) that is released by your body during a workout. This is the only Vitamin that I recommend to be taken in mega doses quantities. Remember that since it is a water soluble vitamin, it will not get stored by the body. Research shows that if taken an hour before a workout (1000mg dose) it significantly reduces muscle soreness and speeds recovery after a workout.
Sources:
I usually get my Vitamin C from either GNC or Walgreens.
Quantity:
1000mg (1 gram) three times a day; once with breakfast, once an hour before the workout and once with post workout meal.
Meal Replacement Powders containing Whey Protein, Whey Protein Powders or Meal Replacement Bars
Because of hectic schedules it is impossible to eat the five perfectly balanced meals that are required to get in shape a day. Therefore, these supplements can be used as "fast food". They are easy to prepare (if it is a protein bar then no preparation is required) and the formulas that are available on the market today are as good as a milkshake from any fast food chain (or candy bars). My recommendation would be to use them as your mid-morning and mid-afternoon snacks. If you are one of the many people that hate having breakfast, you may go ahead and substitute breakfast by one of these as well.
Preparation Instructions:
If you purchase the full meal replacements then all that you have to do is mix the packet with 16 ounces of water and then you are ready to go. If you are a woman, in most instances all you have to mix is half the packet as most of these packets are designed for men so therefore they have more protein and carbs than what you need. If this is the case, then mix with only 8 ounces of water.
If you purchase the protein powder, then you'll need to mix it with 8 ounces of skim milk and perhaps add some pieces of fruit to the drink in order to balance out the carbs.
If you purchase a protein bar, then obviously no preparation is required.
Sources:
Once again, you have to be very careful with what type of meal replacement or protein formulas you choose as some don't contain what the label claim and some come from such poor sources that they are not absorbed very well by the body.
Some of the best meal replacement formulas that we have seen on the market tastewise and quality wise are EAS Myoplex, Myoplex Lite (designed for women), Labrada's Lean Body, Labrada's Lean Body for Her, Met Rx (you'll need to divide the packet in two servings if you are a woman), Biotest's Grow (if you are not a bodybuilder, don't be intimidated by the name; it's a great product. You'll need to divide the serving in half if you are a woman), Champion Nutrition's Ultramet (you'll need to divide the packet in two servings if you are a woman).
Some of the best protein powders are Dave Draper's Bomber Blend Whey Protein (can only be purchased through their web site at www.davedraper.com), EAS Simply Protein (comes in an inexpensive 5 pound protein jug), Labrada's ProV60, ProLab's Whey Protein, and Optimum Nutrition's 100% Whey Protein (5lb jug).
Some of the best protein bars out there are EAS Myoplex bars, Myoplex Lite bars, Labrada's Lean Body and Labrada's Lean Body for Her Bars.
Quantity:
For Meal Replacements: 1 packet if the product is designed for women and half a packet if it is designed for men. Men take the full packet.
For Protein Powders: 1 scoop for women and 2 for guys.
For Protein Bars: 1 bar if the bar is designed for women and half if it is designed for men. Men get the full bar.
Fish Body Oil Capsules or Flax Seed Oil
If you follow a very strict diet like myself and you have a body fat percentage below 10%, you'll find that you'll begin to start having trouble losing body fat and keeping your strength up. The reason for this is because it is really easy to incur into a fat deficiency when you get to this level. In order to have your body operate efficiently again, just add 6 capsules of 1000mg of fish body oils a day if you are a woman and 9 if you are a man divided in three daily doses and this will take care of the problem. Fish body oils also have an anti-catabolic effect (protects muscle from breaking down) and enhance the body's ability to burn fat. They help with testosterone production and also lower cholesterol. As if that would not be enough, they also have antioxidant properties and protect the heart. As you can see, they are really a great supplement to add on a daily basis. If you don't like to take so many capsules, you can take two teaspoons (you can add them to either your salads or a protein shake) a day of flaxseed oil if you are a woman and three teaspoons if you are a man and that would cover the essential fatty acids needs.
Essential to insure that our body will operate at maximum efficiency. Why? Because on a very simplistic level, without vitamins and minerals it would be impossible to covert the food that we eat into hormones, tissues and energy.
Vitamins are organic compounds (produced by both animals and vegetables) whose function is to enhance the actions of proteins that cause chemical reactions such as muscle building, fat burning and energy production. There are two types of vitamins:
a) Fat soluble vitamins-they get stored in fat and therefore if take in excessive amounts will become toxic such as A, D, E, and K.
b) Water soluble vitamins-they are not stored in the body such as the B-Complex and Vitamin C.
Minerals are inorganic compounds (not produced by neither animals nor vegetables) whose main function is to assure that your brain receive the correct signals from the body, balance of fluids, muscular contractions and energy production as well as for the building of muscle and bones. There are two types of minerals:
a) Bulk minerals which are called this way as the body needs them in great quantities in the order of grams such as Calcium, magnesium, potassium, sodium and phosphorus.
b) Trace minerals which are needed by the body in minute amounts, usually in the order of micrograms such as chromium, copper, cobalt, silicon, selenium, iron and zinc.
Sources:
You have to be very careful with what type of vitamin and mineral formulas you choose as some don't contain what the label claim and some come from such poor sources that they are not absorbed very well by the body. Some of the better formulas that we have seen on the market are the Super Spectrim Vitamin/Mineral formula (I have only seen this formula at Dave Draper's site: www.davedraper.com), GNC's Women's Ultra Mega (I like it because of the extra calcium), Country Life's Multi-100, and Ultra Two by Nature's Plus. Other reputable companies on the market include Twinlabs, EAS, Weider, Labrada, Shiff, Optimum Nutrition, Advanced Nutrition, and Champion Nutrition.
Quantity:
One or two tablets a day with a meal depending on what the directions on the label say.
Chromium Picolinate
Mineral that enhances the effects of insulin, the hormone that pushes amino acids (protein) and carbohydrates into the muscle cell. This is one of the most anabolic hormones in the body. This is the hormone that determines if the food that you eat is going to be used for muscle production, energy production or fat production. When insulin is secreted in moderate levels it aids in muscle and energy production. In excessive levels it only promotes fat storage. Chromium Picolinate is good because it upgrades insulin's capability of muscle and energy production. The end result is that chromium helps us gain muscle and lose fat faster. Chromium does this by keeping our blood sugar levels stable, preventing insulin levels from going high enough to begin promoting fat storage. Again, chromium only works if we follow a proper diet. Don't expect to take chromium, be able to pig out and still lose fat.
Sources:
All chromium picolinate produced in the market is manufactured by a company called nutrition 21 so I usually get my chromium from either GNC or Walgreens.
Quantity:
200 mcg with the post workout meal (with breakfast on Sundays).
Vitamin C
Vitamin C is a water soluble vitamin that improves your immune system and helps you recover faster from your workouts by suppressing the amount of cortisol (hormone that kills muscle and aids in the accumulation of fat) that is released by your body during a workout. This is the only Vitamin that I recommend to be taken in mega doses quantities. Remember that since it is a water soluble vitamin, it will not get stored by the body. Research shows that if taken an hour before a workout (1000mg dose) it significantly reduces muscle soreness and speeds recovery after a workout.
Sources:
I usually get my Vitamin C from either GNC or Walgreens.
Quantity:
1000mg (1 gram) three times a day; once with breakfast, once an hour before the workout and once with post workout meal.
Meal Replacement Powders containing Whey Protein, Whey Protein Powders or Meal Replacement Bars
Because of hectic schedules it is impossible to eat the five perfectly balanced meals that are required to get in shape a day. Therefore, these supplements can be used as "fast food". They are easy to prepare (if it is a protein bar then no preparation is required) and the formulas that are available on the market today are as good as a milkshake from any fast food chain (or candy bars). My recommendation would be to use them as your mid-morning and mid-afternoon snacks. If you are one of the many people that hate having breakfast, you may go ahead and substitute breakfast by one of these as well.
Preparation Instructions:
If you purchase the full meal replacements then all that you have to do is mix the packet with 16 ounces of water and then you are ready to go. If you are a woman, in most instances all you have to mix is half the packet as most of these packets are designed for men so therefore they have more protein and carbs than what you need. If this is the case, then mix with only 8 ounces of water.
If you purchase the protein powder, then you'll need to mix it with 8 ounces of skim milk and perhaps add some pieces of fruit to the drink in order to balance out the carbs.
If you purchase a protein bar, then obviously no preparation is required.
Sources:
Once again, you have to be very careful with what type of meal replacement or protein formulas you choose as some don't contain what the label claim and some come from such poor sources that they are not absorbed very well by the body.
Some of the best meal replacement formulas that we have seen on the market tastewise and quality wise are EAS Myoplex, Myoplex Lite (designed for women), Labrada's Lean Body, Labrada's Lean Body for Her, Met Rx (you'll need to divide the packet in two servings if you are a woman), Biotest's Grow (if you are not a bodybuilder, don't be intimidated by the name; it's a great product. You'll need to divide the serving in half if you are a woman), Champion Nutrition's Ultramet (you'll need to divide the packet in two servings if you are a woman).
Some of the best protein powders are Dave Draper's Bomber Blend Whey Protein (can only be purchased through their web site at www.davedraper.com), EAS Simply Protein (comes in an inexpensive 5 pound protein jug), Labrada's ProV60, ProLab's Whey Protein, and Optimum Nutrition's 100% Whey Protein (5lb jug).
Some of the best protein bars out there are EAS Myoplex bars, Myoplex Lite bars, Labrada's Lean Body and Labrada's Lean Body for Her Bars.
Quantity:
For Meal Replacements: 1 packet if the product is designed for women and half a packet if it is designed for men. Men take the full packet.
For Protein Powders: 1 scoop for women and 2 for guys.
For Protein Bars: 1 bar if the bar is designed for women and half if it is designed for men. Men get the full bar.
Fish Body Oil Capsules or Flax Seed Oil
If you follow a very strict diet like myself and you have a body fat percentage below 10%, you'll find that you'll begin to start having trouble losing body fat and keeping your strength up. The reason for this is because it is really easy to incur into a fat deficiency when you get to this level. In order to have your body operate efficiently again, just add 6 capsules of 1000mg of fish body oils a day if you are a woman and 9 if you are a man divided in three daily doses and this will take care of the problem. Fish body oils also have an anti-catabolic effect (protects muscle from breaking down) and enhance the body's ability to burn fat. They help with testosterone production and also lower cholesterol. As if that would not be enough, they also have antioxidant properties and protect the heart. As you can see, they are really a great supplement to add on a daily basis. If you don't like to take so many capsules, you can take two teaspoons (you can add them to either your salads or a protein shake) a day of flaxseed oil if you are a woman and three teaspoons if you are a man and that would cover the essential fatty acids needs.
