A few weeks back, okay, last summer I asked Kristen of Elite Nutrition and Performance on Devine Street, to write a guest post. I held onto it waiting for the right time to post it. I have come to realize there is no right time. Something always comes up weather it's buying a house, getting sick or getting caught up in every day life.
With that said please welcome Kristen and her helpful insight!
Food
First!
Supplements Second
People often ask me what supplements should I
be taking to help me excel in my sport, gain muscle, lose weight or just feel
better. What always amazes me is that their diets are usually are filled with
fast food, prepackaged foods and “junk” foods! Therefore, they have no business
thinking about supplements and should be thinking about how to improve their
diet.
What someone eats on a daily basis far more determines
how his or her body responds and ultimately produces the results they are
looking for. I always remind my clients “garbage in, equals garbage out.”
Meaning, if you fill your body with junk food, you will get poor results from
your body. Supplements are not meant to be a healthy diet in a pill; they are
simply what they say they are…a supplement. They are meant to supplement your
diet that is already filled with whole foods that come from the ground.
Eating a diet based on a whole food diet has
many benefits, such as:
·
It’s more nutritious
·
Ingest more fiber
·
Food is better digested, absorbed and
utilized
·
No hidden sugars, preservatives,
chemicals or ingredients we can’t pronounce
Let’s compare eating a real banana versus a
Gu Energy Gel during a training session.
Banana
|
Gu Energy Gel
|
|
Ingredients
|
Banana
|
Maltodextrin (Glucose
Polymers), Filtered Water, Fructose, GU Amino Blend (Leucine, Valine,
Histidine, Isoleucine), Sodium And Potassium Citrate, Natural Peppermint
Extract, GU Antioxidant Blend (Natural Vitamin C And Vitamin E), Citric Acid,
Calcium Carbonate, Sea Salt, Contains Preservatives [Sodium Benzoate,
Potassium Sorbate], Fumaric Acid, Gu Herbal Blend [Chamomile, Ginger],
Pectin.
|
Calories per serving
|
89 calories
|
100 calories
|
Carbohydrates
|
22.8g
|
25g
|
Sugar content
|
Total: 12.3g
Glucose: 4g
Fructose: 2.3g
Sucrose: 6g
|
Total: 5g
Maltodextrin: 70-80% (3.5g)
Fructose: 20-30% (1.5g)
|
Fiber
|
2.3g
|
0g
|
Protein
|
1.1g
|
0g
|
Benefits
|
-Contains fiber
-prevents certain cancers
-time released energy
-Contains vitamins B6, C
-Contains manganese, an essential mineral
-Contains potassium, an electrolyte
-Contains water (~75% of banana is water)
-Contains some protein (amino acids), which
helps to time- release energy from food
-More palatable than Gu
-Portable
-Research supports bananas as just as good
or even better than sports supplements
-Cheap (~ ¼ the price of GU)
-Can buy anywhere
|
-Contains electrolytes
-Some contain caffeine
-quick, extra boost of energy
-can lead to heart palpitations in those with heart conditions
-Contain some amino acids (protein) for
time released energy
-Portable
|
This of course is just one example of a
sports supplement vs. real food. However, you should always be doing your
homework when considering taking a supplement. Things to ask yourself should
include:
1. Is
it safe?
a. A
number of supplements are tainted with ingredients they shouldn’t contain, such
as prescription drugs and steroids
2. Is
it effective?
3. What
are the ingredients and can I pronounce them?
4. Are
there any real-food options that are comparable to the product?
5. What
is the cost?
6. Is
the manufacturer making to good to be true claims? If so, this is a red flag!
Most athletes get sick of the super-sweet
taste of sports supplements and don’t favor the aftertaste and “film” that’s
left in their mouth afterwards. If this is you, consider making your own
“supplements!” A few favorites of mine are Homemade Sports Drink and Gluten Free
Energy Balls!
Kristen
Tice-Ziesmer, MS, RD, CSSD, LD
Sports
Dietitian, Certified Personal Trainer
Owner
of Elite Nutrition & Performance