Barbells and Beakers

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Let’s talk about SUPPS baby!

supps

What is a supplement?

A supplement is anything you take in addition to your everyday diet. This can be anything from creatine to a pre-work out to a vitamin to fish oils. A supplement isn’t inherently a bad or good thing, it’s just something that is in addition to whatever you’re currently eating.

Why take supplements?

People with certain food allergies or food preferences often find it hard to get certain micro and macronutrients. Someone who is allergic to dairy may take calcium or vitamin C to make up for a lack of it in his or her diet. Additionally, different metabolic disorders may make it hard for someone to get their daily dose of Vitamin D.

There are less complex reasons for taking supplements. A pre-workout may be utilized for a morning workout, or for someone who feels as if they are too tired to perform without one. Protein powders are ideal for people who travel and don’t have access to a microwave and need something filling and fast. Supplements can also have certain benefits that aid in someone’s everyday life or with their performance in sports or at work.

Who regulates supplements?

This is a very important topic, because supplements fall into a gray area when it comes to regulation. The Food and Drug Administration does not test supplements for efficacy, safety or to see if the claims on the bottle are true. This is why there has been a large turn over of “diet drugs” in the last few years that claim to block fat or decrease appetite. As these products come out they can claim a certain level of efficacy or safety, but as the public becomes aware of the truth they tend to phase out. This is common and is why these supplements can be seen as unsafe.

Because of this lack of regulation it’s important to consult a doctor before starting a new supplement or vitamin. Preexisting conditions and individual intolerances can lead to bad reactions that may be documented online but not through a specific organization. One example is the use of DMAA in pre-workout stimulants and diet pills. This substance has been suspected in the deaths of several people from marathon runners to military personnel. Because the FDA does not regulate the use of this substance you should educate yourself on which products do or do not carry it, and if you’re at risk for having a reaction.

What are some popular supplements?

Protein powder may be the most popular supplement to date, though calling it a “supplement” is controversial to some people. Protein powder comes in many different types – whey, casein, egg, vegan, and plant just to name a few. Each of these types of protein powders have different digestion times, tastes and uses. Vegans, vegetarians and people that don’t enjoy eating meat would benefit from adding a protein shake in their diet regiment. Because of the wide range of flavors available for protein powders (whipped cream, chocolate, peanut butter, etc) they’re also great for cooking for people who are on a strict diet and crave something sweet. Protein powder may also be ideal to the everyday athlete for a quick pre or post workout snack. It’s easily one of the most versatile supplements on the market.

Fish oil is another popular supplement that many athletes take. Fish oil is toted for its anti-inflammatory properties that boast everything from quicker recovery post workout to increased memory. Fish oil pills are high in Omega-3 fatty oils and come in different flavors for people who don’t like the fishy aftertaste some pills have. Recent research has implicated fish oils in an increase in prostate cancer, but like most studies these results are currently being debated.

Creatine is a popular supplement used in the weight lifting community. Creatine is part of skeletal muscle and helps deliver ATP (energy) to the muscle. It’s used for increased muscle gains, decreased soreness post exercise, increased recovery, and for a myriad of other benefits. It’s one of the most tested supplements on the planet and appears to have little to no side effects. Still, there are some hypotheses that exist about its role in kidney or liver damage, or to asthmatics. If you have any of these conditions be sure to see your regular physician before starting creatine.

BCAA’s, or branched chain amino acids, are widely used for their muscle growth and recovery benefits. Branched chain amino acids are important in anabolism (growth of muscle) and helping cells get glucose (energy). They’re often consumed before, during or after a workout to prevent fatigue and help with muscle recovery. Like protein powder these come in a lot of different flavors that make them enjoyable and easy to take. They’re also available in pill form for those who don’t like flavored powders.

Lastly, “Pre Workouts” are supplements usually filled with stimulants to help provide energy before or during a workout. They utilize anything from beta-alanine to caffeine and come in many different flavors, varieties and with many different stimulants in them. Some people simply use a cup of coffee or tea as a pre workout, whereas other people prefer actual pre workout powders. Because there’s such a wide variety of products it’s crucial that you do your own research and experimentation to see how these affect you. Most pre workouts suggest taking ½ a dose and seeing how it affects you before using full dosing, or before workout out while taking them. People with heart problems or who are sensitive to caffeine should consult their physician before starting any of these because of the mixed ingredients.

These are only a few of a plethora of supplements commonly used in the fitness world. If you have any additional questions about supplements you can speak to your doctor or look them up on trusted websites such as examine.com. Avoid going to the website of the product because they’re going to toot their own horn. Also take any review comments with a grain of salt because everyone reacts differently to different products. Experiment, get samples, see what works for you…but most of all BE SAFE! Educate yourself on what you’re taking. Don’t take supplements just because someone told you to use them, look into what you’re taking and make your own decisions.

August 4, 2013 Fat Loss, Nutrition, , , , , , , , , Read more >

Cortisol – A Love Story?

Cortisol is one of those hormone buzz words that is making its way around the diet industry right now, especially in respect to how it helps or hinders fat loss. People advocate for a stress free lifestyle in hopes that you lower your cortisol levels, or talk about exercising during the morning or the night depending on your cortisol levels, or even not eating breakfast because of its effect on cortisol. I think before you make a decision on what to believe, you should get a little more information about cortisol and what exactly it does.

Cortisol is a hormone that comes from the adrenal glands, which are located right above the kidney. It really has a few main functions: raise blood sugar through gluconeogenesis (making “sugars” for your body to utilize when it doesn’t have any carbs immediately), to suppress the immune system (which is why you use them with some allergic and autoimmune conditions), and also to help with fat, protein and carbohydrate metabolism.

When the diet industry is talking about cortisol they usually are referring to its role in gluconeogenesis and glycogenolysis (breaking down glycogen, the stored form of carbohydrates in the liver, for energy). This is where things get tricky – cortisol can both help and hinder these scenarios. For example, long-term elevations in cortisol can lead to muscle wasting. While cortisol does break down fat, it’s also shown in some conditions to SUPPRESS the break down of fat.

Like stated above, cortisol is released in times of stress. If you’re running away from a bear cortisol is one of the hormones that tells your body to stop digesting your food and start running…fast. Cortisol is also a hormone that tells your body it’s time to wake up, which is why it’s highest in the morning.

Cortisol literally has a hand in every body system you can think of. From counteracting insulin to controlling diuresis, cortisol is involved. When you’re reading studies or claims about how cortisol will help or hinder your lifestyle don’t think of cortisol as a bad hormone. Remember instead that hormones exist in a balance in our system and we must pay close attention to how they make us feel. If you feel like you have a medical problems that may be related to excessively high or excessively low cortisol it’s important to contact your doctor and schedule an appointment.

Remember, like anything there are no “good” or “bad” hormones, foods, etc. there are only imbalances in the system.

July 15, 2013 Nutrition, Science, , , Read more >

A Case For Letting People Diet

Whenever a friend or family member (or Facebook friend) mentions starting a new diet – vegan, vegetarian, paleo, Atkins, whatever – there’s always a knee jerk reaction to say “Diets don’t work!” Those of us who’ve made peace with our eating habits are the first to scoff and say things like, “Just eat less crap” or “Just eat less” or even “You’re going to gain it all back.” But here’s the thing – how many diets did it take us to reach these conclusions? How many times did we “start over” with our diet or choke down salad 500 times a day? Some of us were born into families with happy balances with their food and bodies that never needed to “diet.” In reality, though, majority of people struggle with this.

So why should we let our poor friends go through this?

First of all, think of yourself some two, five, ten years ago. For some of you the “Eat less crap” would have been a light bulb moment that lead you into a life of health and happiness. For others, it would have been met with blank stares.  Remember the first time you proclaimed you were going on a diet. Imagine if one of your well-meaning friends told you, “You’re doing it wrong, idiot!” How many of you would have taken their advice? How many of you would have punched the jerk in the face?

To a lot of people the journey is really where they pick up invaluable information about themselves. Sometimes it takes going on a ketogenic diet for someone to learn that their body NEEDS carbs (or that going low carb was fantastic for them). Maybe they fall off the wagon because it doesn’t work, but when they decide to diet again they have the background knowledge. They’ve learned that they can’t do diet X against because of Y and Z, so next time they find something else.

It’s this long, often frustrating journey that people have to embark on to gather their own series of experiences to shape their eating and exercise habits in the future. When they eventually find their inner peace it may or may not be with a mainstream diet. Maybe they did just “stop eating crap” or maybe they’ve decided Paleo is perfect for them. Who are we to judge? There are plenty of people who stick to these mainstream diets that we parrot “fail” because it falls in line with their personal preferences. A lot of these diets come with cookbooks and meal plans that can save our friends time, money and energy. They give guidance and direction in a diet industry that throws out so much conflicting information.

Next time a friend goes on a “diet” try to avoid being THAT asshole that tries to convince them otherwise. Let your friends experiment with food and recipes and exercise and be supportive. Let them see how their body reacts to different types of food and support them when they’re low. Don’t try to sabotage them to make a point – they’re your friends!  They need to embark on their own journey to reach the same inner peace that you have.

June 29, 2013 Body Positive, Fat Loss, , , , , , , , , Read more >

Where have you BEEN?

I know, I know, it’s been awhile since you’ve heard from me. My life, like the lives of all 20-something year olds in professional school, has been one crazy thing after another.

First, in February, I competed in my first powerlifting competition! During which I set 4 state records and came in as the second female overall, barely losing to the overall female by 2 points.

Second, I finished my second year of veterinary school. The last month (well, weeks really) marked a lot of huge changes in my life. I lost a classmate and friend during finals week and found myself single for the first time in two years. These two events together made me realize that life is too short and too beautiful for negativity. Instead of being angry at how I was treated, I decided to use that energy for positivity. That brings me to…

Third, I competed in powerlifting AGAIN and smashed my previous lift numbers in April. I set 4 more state records and made a lot of friends. Around this time I decided to try something new. I do love powerlifting, but I’ve always wanted to step on stage in a bikini and show off all my hard work. So, you guessed it…

Fourth – I’m competing in figure! My competition is mid August and I’ve been working with a coach for my nutrition, while still doing some serious powerlifting for my workouts. I know I’ll return to powerlifting (I miss Poptarts and cake daily) but for now this a fun foray into an aspect of fitness I’ve never experienced before.

This summer I’m working at an emergency clinic to get some more experience before I start clinical rotations in July. Look for more content this summer, from articles on fasted cardio to check ins as I embark on my first figure competition. Yes, this is a science blog, but first and foremost it’s my blog. Get ready to see my face a lot!

May 30, 2013 Me, , , , Read more >

Why Do We Place SO Much Emphasis On “You Won’t Get Bulky!” ?

I admit: I’m guilty of this.

When I first started exercise I was a cardio bunny. I didn’t know how to do anything else. I took a weight training class in middle school but basically abandoned everything I learned there and replaced it with a few hours on the elliptical a week. Unlike most females, though, I didn’t avoid weight training because I feared I’d become bulky. To be completely honest, I avoided weight training because I had no idea what to do. Getting on a treadmill or stairmaster with all the other girls in the gym just made more sense to me. It actually wasn’t until I was a senior in undergrad when I overheard the following exchange…

Girl 1: “Oh my god, are those 15 pound weights?”

Girl 2, doing bicep curls: “Oh god no, I don’t want to get bulky!”

Me: What the hell is going on?

As I got more and more into fitness I realized that this thought is very common amongst men and women. As I started getting into powerlifting and other compound lifts considered “heavy” I felt personally offended by this. How DARE people accuse me of something so “un-feminine!”. I wrote articles about how women don’t have enough testosterone, how hard females in body building trained, how much you had to eat, I made graphics about strength training and its aesthetic benefits. And I parroted the same thing everyone else was: You won’t get bulky!

Now, though, I realize this is kind of in vain. If anything, I was perpetuating a lot of the myths involving weight training by being so “proactive”, and I was perpetuating a lot of internalized misogyny in the meantime.

I was acting like bulky was something to be avoided. I was acting like bulky was bad, or that everyone had the same idea of what it meant to be bulky.  If you showed me a picture of a WBFF bikini model three years ago I would have said, “absolutely not!” Now? My opinion has changed.

Gisele, Dana and Susanne all show different body types that are equally respectable for their hard work and dedication. Why do we warn against them?

Gisele, Dana and Susanne all show different body types that are equally respectable for their hard work and dedication. Why do we warn against them?

So why do we have this knee-jerk reaction to correct people in an offended way? The more I thought about it, the more I realized it’s because bulky is something I wanted. When people acted like lifting a 15 pound dumbbell for 30 minutes twice a week was going to get them bulky I felt personally offended. If it were that easy, then why do I look like a wet noodle? Why can’t you see the separation between my muscles? WHERE IS MY GLUTE HAM SEPARATION?! I’ve been lifting for a year now, where’s my bulk? You never hear someone say, “Oh, I only play mini golf. If I played regular golf I’d become Tiger Woods – yeck!”

Putting aside the fact that “bulky” (god, this word is getting redundant) is highly subjective, by acting like it’s a horrible thing to be avoided for women we cause a problem. We’re perpetuating the “there is only one idea of beauty and fitness, and this is it!” crap. We might as well be those assholes who put “Nothing tastes as good as skinny feels” on the picture of a random girl we went to high school with. Who CARES if you can or cannot obtain a certain body type from a certain type of exercise? No one warns runners they’re going to increase their cardiovascular capacity. No one warns sprinters they’re going to get explosive power. We think of these as positive side effects, so there’s no need to mention them. But this bulky stuff? RED ALERT.

Whatever an individual person’s goals are, we should be supportive. My sister wants to lose 10 pounds and look like Jennifer Lawrence. My best friend wants to look like Giselle. Some of my internet friends want to look like Jamie Eason. When we encourage women like them to lift weights, we should do so by talking about the non-aesthetic benefits, like decreasing incidences of osteoarthritis, or the fact that you burn more calories throughout the day after a lifting session.

All in all, it’s great to encourage people – women especially – to incorporate weight training into their exercise regime. As we do this we’re going to encounter people who feel that it’s going to give them a body type they don’t particularly want. We absolutely should reassure them that their fears are unfounded, but we should do so in a way that doesn’t tear down other females with different goals. We should focus on the positive aspects of weight training and steer away from the same word vomit we all seem to spew: bulk bulk muscle muscle bad bad!

February 28, 2013 Body Positive, , , , , , , Read more >