What you put in - you get out

Girls, this is the very first guest written post, the article has been written by Matthew Gerli, my very special boyfriend. This kind of information is so important especially if you are a woman who spends time in the gym or is even looking to lose weight... Its brilliantly written and i hope that you take something valuable away from it. Enjoy. S xoxo

 

Righto ladies, although I have no medical science qualifications whatsoever, personal fitness has been a priority of mine for over 4 years now and the amount of research I have done both in and outside of the gym speaks for itself. The point of this post is to educate ladies as to what they put into their bodies and what occurs at a female molecular level. I hope you find this interesting and applicable to your own lifestyle.

Firstly, there is no “2 weeks to shredded” or “miracle pill”, accept this and move on! These are gimmicks used by countless companies looking to scam over the self-respecting lady in order to make money whilst pumping harmful chemicals into her body. Although many of them sound great and the scientific explanations behind them are great, always be a sceptic when it comes to supplements, very few of these will actually work. 

Why do we need supplementation in our diets? The answer is simple, our bodies are fantastic at holding certain vitamins and minerals, and pretty crap at holding a select few. Some of these are Vitamin C, Iron, Magnesium, Zinc and Vitamin B & D. Not all the nutrition the body needs comes from what we eat, if it did, we would be eating about 12+ times a day to try and get in everything we need, thankfully science and medical research has now gotten to a point where we are able to identify and create these minerals as well as make them safe and readily available by packaging them in forms of capsules and sachets – exactly what we need!

My second tip is one I convey to anyone I know who supplements their diet, and that is to buy local, nobody wants to put a USN® canister of whey protein into their body after it has been on a ship for the past month from America to SA or wherever you’re based. Always check the labels on packages and find the “made in …” as well as the expiry date, a general rule of thumb is don’t buy anything older than 3 months and don’t buy anything that is within 6 months of its expiration date. Try to buy supplements from companies that are produced in your country or close by, the fresher these supplements are - the better they are for your body. Some great brands based in South Africa are Evox®, Biogen®, USN® and Solal®. These brands are great because they ensure fresh and safe ingredients, are readily available as well as produced locally so we support our own companies instead of those who are imported.

My third point, especially for the girls is enforced by Lynn Manning from (fit2fat2fit.com) who stresses the importance of a balanced diet in her article titled “What Supplements Women Need… And why” saying that “… supplements do NOT make up for a poor diet. Supplements aid in our success and health but they aren't a replacement for proper nutrition!” (Manning, 2014) Whose article can be found at (http://www.fit2fat2fit.com/blog/details/1556/what-supplements-women-needand-why)

Ladies, let me stress this as much as possible NEVER BE AFRAID TO EAT, I am absolutely sickened by women and girls who starve themselves to look better, when in actually fact nobody finds you pretty – a skeleton is not sexy. As long as you remain active, eat large amounts of the good stuff and often, you’re going to not only look great, but feel fantastic too! Keep in mind of course that just because you’re taking a Multivitamin and Omega 3 and this and that and four scoops of this and about 7 of those, it does not count as a proper diet. You need to eat proper food when taking these supplements or they simply won’t do much at all. If you’ve ever bothered to look at the wrapper of any weight loss pill, powder, juice, tea or diet plan – all state “Works best when used in conjunction with a balanced diet and fitness plan”, my case is rested, to get fit, lean and mean ladies, you do in fact need to eat. When you starve yourself, your metabolism slows down because it has nothing to process, this is what gets you large like Nelly the Elephant. However, eating 3 to 5 times a day keeps you metabolism on its toes and thus your body operates better, you’ll find that going to the bathroom becomes more frequent, your skin looks better and you feel energized and motivated, now who on earth doesn’t want that?

Now, onto what you should be looking at supplement wise! I have taken to several types of resources when formulating this list of ladies essentials, some of these include:

·        1 “The Athlete’s Guide to Sports Supplements” by Kimberly Mueller. A book written by a South African woman who is a registered dietician and sports specialist in sport dietetics. Kim also competes at tier 1 long distance running and many indoor and fitness sports. The book can be found online using its ISBN (978 0736 093699).

·       2. One of my most trusted websites is called BodyBuilding.com, when preparing for this list, two articles of theirs, namely: “The Girls Guide to Supplements” and “Fat Loss Supplements for Women 20-39” which are highly applicable and reputable. These can be found at (http://www.bodybuilding.com/fun/girls-guide-to-supplements.html) and (http://www.bodybuilding.com/store/fat-loss-supplements-for-women-20-39.html) respectively.

·       3. A qualified female South African bio-kineticisist at my local gym with 20+ years of personal training and dieting under her belt, gave me a few crucial tips for this list, including how and when to use them.

·      4. My own built up knowledge of supplements and various other fitness programs, as well as a respectable knowledge of human physiology and the inner thought processes behind taking supplements concerned with fitness, weight loss and body building. 

A list of the best supplements for women who aim to live an active and healthy fitness lifestyle and love to eat too!

1.      Whey Protein

What is it? Powdered awesomeness that helps build muscle! Whey is a type of protein that is found in milk. Milk contains two main proteins: Whey and Casien. About 20% of total protein in milk is Whey. Whey protein concentrate is the most commonly used form in supplementation and can be purchased easily in powdered form.

What does it do? Protein is vital for athletes, it contains amino acids that provide the building blocks for synthesis or building of muscles, connective tissue, enzymes and hormones. Using whey before and after exercise is shown to enhance muscle recovery and building. Whey protein ensures that your muscles are refueled right after or before exercise, thereby allowing them the nutrients they need to recover faster and grow bigger.

How and when to use? Whey is best taken as a single serving (15-20g) either 1 hour before training or within 30 minutes after exercise. I find it best to take your whey protein as soon as you finish your last rep.

Where can I get some and what brand? As a guy, I spent about 2 years taking Evox® 100% Whey Protein, it is locally made, tasted great and gave quick results. Coming in at around R170. Per monthly supply. For ladies I would recommend Biogen® Diet Protein, its great tasting, fat burning, craving neutralizing amino acid protein that’s aimed at helping you tone as well as build and look great.

2.      Caffeine

What is it? Only the world's most popular stimulant drug. The stuff that gets you up and going in the mornings, otherwise what I like to call “liquid motivation”.

What does it do? You already know it perks you up and improves focus, but it also has been found to support a boost in muscle strength, intensity and fat loss during workouts. And it works especially well when taken with green tea extract. Caffeine promotes an increase in the amount of fat that gets released from your fat cells. Meanwhile, green tea boosts metabolic rate, which is the way the body burns fat in the bloodstream.

How and when to use? The problem with Caffeine is that our bodies can develop a tolerance towards it, which makes taking it in bigger and smaller doses much more important. Best time to take some would be before a workout or heavy day at work/monster study session where you need that little spike to get you through the worst. Some individuals are extremely sensitive to caffeine and will thus require much smaller doses.  

Where can I get some and what brand? Whilst it exists in most coffees, it can be purchased in capsule form from most leading sport supplement companies and it’s worth noting that most pre-workouts on the market also have caffeine as one of their main ingredient. Happy bouncing girls!

3.      BCAA’s

What is it? Branched-Chain Amino Acids. AKA The three aminos (isoleucine, leucine and valine) that share a branched molecular structure.

What does it do? The unique structure of BCAAs gives them certain unique properties, all of which have physique benefits. BCAAs may help increase the length of your workouts - they can be burned as fuel by muscle tissue and they may actually help curb exercise-induced muscle fatigue. The BCAAs are also intimately involved in the creation of new muscle tissue, both as the building blocks and as the builder.

How and when to use? Most BCAA’s are found in forms of whey protein so its not absolutely imperative that you take them, however, for those of you who are pretty uptight about taking your daily vitamins, BCAA’s are possibly the best multivitamin you could ever take.

Where can I get some and what brand? Most come in powdered form, Evox® does a really nice BCAA’s blend that comes in at around R350 they are best taken either before a workout with your shake or soon afterwards, the same way you would take whey protein.

4.      CLA

What is it? A healthy fat that just happens to be an omega-6 fatty acid.

How does it work? Although other omega-6 fats are not so healthy, primarily because Americans tend to get too much of them in their diet, CLA is different. Numerous studies suggest it supports fat loss while simultaneously promoting muscle growth and strength. It's main mechanism appears to support a boost in metabolism. It also appears to promote burning more fat during sleep, thereby sparing muscle tissue.

How and when to use? CLA was another one of those magical weight loss supplement to hit the market around 2010, women flocked and leaped at this miracle pill that destroyed fat whilst they slept. Sadly, it required them to be active, eat healthily and take CLA at regular intervals – a tall order for many women. Thus many didn’t see the effects and dropped it immediately. 

Where can I get some and what brand? CLA is available for most brands, it tends to be slightly pricey but does in fact work when used correctly. It comes in juice form, soft gels (most common) and powders. Brands like USN® and Solal® have great CLA formulas to get your tummy slim and tight as well as keep it there!

5.      Vitamin D

What is it? The sunshine vitamin

How does it work? New research keeps coming; most of it supporting Vitamin D's ample health benefits. Vitamin D is associated with greater muscle strength - interacting with receptors on muscle fibers to activate genes that increase muscle strength and growth. As a plus, D may help support fat loss, especially when taken in conjunction with calcium.

How and when to use? Vitamin D is found in cod liver oil, salmon and egg yolk. Incorporate these into your diet for great results, better skin and all round glow.

Where can I get some and what brand? Although vitamin D can be purchased as a supplement, most multivitamins have decent amounts pf vitamin D incorporated in them which are fantastic, which means there’s no need to dash out and get more. Alternatively, spend more time in the sunJ.

6.      Green Tea

What is it? The miracle that seemed to take the female world by storm, a naturally grown tea similar to Rooibos, usually an extract thereof is found in supplementation. The active ingredients in green tea, particularly the polyphenol-epigallocatechin-gallate.

How does it work? EGCG blocks an enzyme that normally breaks down norepinephrine, a neurotransmitter/hormone related to adrenaline that increases metabolic rate and fat burning, keeping norepinephrine levels higher. Green tea extract also has been suggested to help support enhanced muscle recovery after intense workouts, as well as aid in supporting healthy joint function.

How and when to use? Best taken in the evenings, as when supplements are taken before bed, they remain in the digestive tract for much longer, enabling increased absorption and retention.

Where can I get some and what brand? A cup of green tea a day is great, capsule form is also common, it is also a very well-known ingredient in many thermogenic products. Available either in tea form from most groceries stores, mostly inexpensive, ranging from small amounts through to larger quantities that are best obtained in pharmacies which come in capsule form. Brands like USN® and Solal® provide great Green Tea extract supplements for anywhere between R100 – R250.    

7.      Garcinia Cambogia

What is it? The most recent fat loss gimmick made famous for many South African ladies because of celebrity Jeannie D’s reported use and results. It is a small, sweet tropical tree fruit shaped like a pumpkin. In the late 1960s, scientists discovered an acid in the fruit somewhat similar to the citric acid found in fruits like oranges and lemons. That acid—called hydroxycitric acid, or HCA—has ridden a rollercoaster ride of popularity over the last 20 years. It is alternately touted as a miracle weight loss supplement and derided as effective only in rats. Taken from BodyBuilding.com (http://www.bodybuilding.com/fun/fat-loss-hope-or-hype-the-truth-about-garcinia-gambogia.html)

How does it work? As I’ve found out, it doesn’t. Although many support that it destroys cravings, at a molecular level, unless it is taken under lab-like circumstances and doses – it unfortunately isn’t going to do very much. Sorry girls, Jeannie D wouldn’t reveal her secret just like that.   

How and when to use? You have to take the right dose of the right product, and you have to take it properly on strict circumstances, very few reports of it actually working, mosty listed as a gimmick across the fitness community and the internet.

Where can I get some and what brand? Don’t get some. But if you’re keen to waste your money, USN® did their own version and id trust that for safer results… or lack thereof.

8.      Magnesium

What is it? That wonderful red capsule that makes trips to the gym hurt less the next day, fights fatigue and gives you an extra boost during stressful times at home, at the office or at the gym.

 How does it work? Magnesium has been demonstrated to be a rapidly effective intervention for depression, likely related to its role in regulating neuronal function through calcium flux in and out of cells, and potentially its role in optimal thyroid function—an underactive thyroid is a known cause of depression. Magnesium is also critical for those struggling with PMS, including premenstrual migraines, irritability, low mood, and cramps. Of women supplemented with a conservative dose of 250mg daily for three months, 34% experienced relief of PMS. Similarly, by the second month of treatment with magnesium, women with PMS experienced improvement in mood and pain in a randomized, controlled trial. Retrieved from MindBodyGreen.com at (http://www.mindbodygreen.com/0-11717/why-women-need-to-get-enough-magnesium.html)

How and when to use? Above and beyond the daily recommended allowance, many women benefit from doses of magnesium in the 5-800mg range. Best taken in the eve before bed so that it remains in the body for longer.

Where can I get some and what brand? Magnesium occurs in leafy green vegetables, nuts, and seeds, and is notably depleted by stress, alcohol, sugar, and sodas (high in phosphoric acid).

So there you have it ladies, a decent enough list of supplements to keep you busy for some time! Please post what you’ve used in the past, what you used it with and whether it worked or didn’t work for you in the comments section below. Let’s help ourselves by helping others and sharing our stories.

Matt