Nutrition

[gladaki]

Diet is the key for any fitness regime. I am not a huge supporter of supplements and believe you can achieve your desire fitness by changing your diet. If you are trying to loose weight, I will recommend taking a look at Ultimate Diet 2.0. Its very well written with focus on reducing fat if you have 15 % Body fat composition. But if you are on higher side of Body fat then you can pretty much reduce it by Cardio and new diet regime. There is plenty of information available online. I use to follow a guy name scooby on youtube and found his tips very helpful. He started his own website
http://www.sweat4health.com

Where you can keep progress diaries for free and have access to plenty of information for free.

I have a question about creatine... I swim 3-4 times a week. It's my main workout and what I train for. I found lately because I've been pushing myself harder in workouts. I really fatigued at the end and my muscles are sore. I bought a creatine/protein powder to have after swimming. Will this help? Or is it more for people that are working with weights.

The only other things I take is a multi vitamin and a type 2 collagen supplement (helps with my back problems). Keep in mind that I am a girl and I'm not trying to "bulk" or shred. Anything else I can do to help with performance? (legally)

[Qwerty]

Quick Question; Do you guys take a multi-vitamin/mineral type pill daily to make sure you are getting everything needed? If so which do you recommend?

[troutman]

Originally Posted by Qwerty

Quick Question; Do you guys take a multi-vitamin/mineral type pill daily to make sure you are getting everything needed? If so which do you recommend?

The evidence is mounting that we do not normally need multi-vitamins:

http://annals.org/article.aspx?articleid=1789253

http://www.forbes.com/sites/larryhus...d-not-be-used/

Writing about three new papers in the Annals of Internal Medicine that find no benefits for the use of multivitamins — only the latest in a long line of negative findings — Eliseo Guallar and colleagues write:

…we believe that the case is closed— supplementing the diet of well-nourished adults with (most) mineral or vitamin supplements has no clear benefit and might even be harmful. These vitamins should not be used for chronic disease prevention. Enough is enough.

[Street Pharmacist]

Originally Posted by Qwerty

Quick Question; Do you guys take a multi-vitamin/mineral type pill daily to make sure you are getting everything needed? If so which do you recommend?

No. There is no evidence of any benefit. A very large industry based on assumed benefit. I only recommend getting vitamins/minerals based on lab results with the exception of vitamin D, which has demonstrable benefits for pretty much anyone

[gladaki]

Originally Posted by Qwerty

Quick Question; Do you guys take a multi-vitamin/mineral type pill daily to make sure you are getting everything needed? If so which do you recommend?

Vitamins are organic compounds that play a wide variety of important rolesin metabolism. The most important role vitamins play is as co-factors for various enzyme reactions. Most of the compounds identified as vitamins
need to be obtained from food - our bodies cannot synthesize them. Afailure to obtain adequate amounts of one or more vitamins results in de-ficiency diseases. so if your diet is good and has enough green vegetables you dont really need any extra supplements. If not picking GNC multivitamins or any other known brand will help

[gladaki]

Originally Posted by troutman

The evidence is mounting that we do not normally need multi-vitamins:

http://annals.org/article.aspx?articleid=1789253

http://www.forbes.com/sites/larryhus...d-not-be-used/

Writing about three new papers in the Annals of Internal Medicine that find no benefits for the use of multivitamins — only the latest in a long line of negative findings — Eliseo Guallar and colleagues write:

…we believe that the case is closed— supplementing the diet of well-nourished adults with (most) mineral or vitamin supplements has no clear benefit and might even be harmful. These vitamins should not be used for chronic disease prevention. Enough is enough.

Studies dont indicate about the participants diet. May be they are getting enough vitamins from their diet so any extra supplement wont help here. In one of the case studies participants are doctors itself who I assume take good care of themselves. It all depend on the sample they are taking. My 2 cents is if your diet is full of green stuff you dont need any vitamin capsules.

[Azure]

Originally Posted by Puxlut

I have a question about creatine... I swim 3-4 times a week. It's my main workout and what I train for. I found lately because I've been pushing myself harder in workouts. I really fatigued at the end and my muscles are sore. I bought a creatine/protein powder to have after swimming. Will this help? Or is it more for people that are working with weights.

The only other things I take is a multi vitamin and a type 2 collagen supplement (helps with my back problems). Keep in mind that I am a girl and I'm not trying to "bulk" or shred. Anything else I can do to help with performance? (legally)

Creatine can help with endurance type activities. Nobody really knows how much.

It definitely helps with recovery. What kind did you buy?

[Azure]

Originally Posted by gladaki

Studies dont indicate about the participants diet. May be they are getting enough vitamins from their diet so any extra supplement wont help here. In one of the case studies participants are doctors itself who I assume take good care of themselves. It all depend on the sample they are taking. My 2 cents is if your diet is full of green stuff you dont need any vitamin capsules.

Plus, for those days where you can't get enough greens, a multi vitamin won't hurt.

[Street Pharmacist]

Originally Posted by gladaki

Vitamins are organic compounds that play a wide variety of important rolesin metabolism. The most important role vitamins play is as co-factors for various enzyme reactions. Most of the compounds identified as vitamins
need to be obtained from food - our bodies cannot synthesize them. Afailure to obtain adequate amounts of one or more vitamins results in de-ficiency diseases. so if your diet is good and has enough green vegetables you dont really need any extra supplements. If not picking GNC multivitamins or any other known brand will help

How will it help? Again, science isn't with that statement

[gladaki]

Originally Posted by Street Pharmacist

No. There is no evidence of any benefit. A very large industry based on assumed benefit. I only recommend getting vitamins/minerals based on lab results with the exception of vitamin D, which has demonstrable benefits for pretty much anyone

Overconsumption of vitamin A and Vitamin D can result in symptoms of toxicity...

[Azure]

http://examine.com/faq/do-i-need-a-multivitamin.html

It isn't as clear cut either way. As long as it outright harmful, which it has no reason to be if you have half a bran about taking it, I will continue taking a multi on days I know my diet isn't up to par.

[Azure]

Originally Posted by gladaki

Overconsumption of vitamin A and Vitamin D can result in symptoms of toxicity...

And exactly how much Vitamin D does one need to consume in order for it to be toxic?

[gladaki]

Originally Posted by Street Pharmacist

How will it help? Again, science isn't with that statement

You have to get vitamins from somewhere either take good diet or eat supplements. I am never in favour of supplements. But below article is quite interesting...
copied from
http://articles.mercola.com/sites/ar...pplements.aspx

The Centers for Disease Control and Prevention's (CDC) Morbidity and Mortality Weekly Report,1 dated September 10, 2010, highlights one of the core problems encountered by most Americans, and that is lack of access, availability, and affordability of fresh, whole fruits and vegetables. According to the CDC:

"A diet high in fruits and vegetables can reduce the risk for many leading causes of death and can play an important role in weight management.

Healthy People 2010 objectives for fruits and vegetables include targets of increasing to 75 percent the proportion of persons aged ≥2 years who consume two or more servings of fruit daily and to 50 percent those who consume three or more servings of vegetables daily."

Americans fall far short of such targets. According to the CDC's report, a mere 32.5 percent of adults consumed fruit two or more times per day in 2009, and just over 26 percent ate vegetables three or more times per day. Overall, no significant changes in vegetable consumption were noted from 2000 to 2009, while fruit consumption actually fell a couple of percentage points... According to the report:

[Street Pharmacist]

Originally Posted by gladaki

Overconsumption of vitamin A and Vitamin D can result in symptoms of toxicity...

As can most of not all vitamins/minerals. Vitamin A in higher doses is a known teratogen (causes birth defects) and can cause damage to the liver and cause other deleterious effects. Vitamin D in OTC doses is not a concern

[gladaki]

Originally Posted by Azure

And exactly how much Vitamin D does one need to consume in order for it to be toxic?

copied from
http://www.vitamindcouncil.org/about...uch-vitamin-d/

Although most people take vitamin D supplements without any problems, it’s possible to take too much. This is called vitamin D toxicity. Vitamin D toxicity, where vitamin D can be harmful, usually happens if you take 40,000 IU per day for a couple of months or longer, or take a very large one-time dose.
Vitamin D is fat-soluble, which means your body has a hard time getting rid of it if you take too much. When you take large amounts of vitamin D, your liver produces too much of a chemical called 25(OH)D.
When your 25(OH)D levels are too high, this can cause high levels of calcium to develop in your blood. High blood calcium is a condition called hypercalcemia.

[gladaki]

Originally Posted by Street Pharmacist

As can most of not all vitamins/minerals. Vitamin A in higher doses is a known teratogen (causes birth defects) and can cause damage to the liver and cause other deleterious effects. Vitamin D in OTC doses is not a concern

http://www.vitamindcouncil.org/about...uch-vitamin-d/

[Street Pharmacist]

Originally Posted by gladaki

You have to get vitamins from somewhere either take good diet or eat supplements. I am never in favour of supplements. But below article is quite interesting...
copied from
http://articles.mercola.com/sites/ar...pplements.aspx

The Centers for Disease Control and Prevention's (CDC) Morbidity and Mortality Weekly Report,1 dated September 10, 2010, highlights one of the core problems encountered by most Americans, and that is lack of access, availability, and affordability of fresh, whole fruits and vegetables. According to the CDC:

"A diet high in fruits and vegetables can reduce the risk for many leading causes of death and can play an important role in weight management.

Healthy People 2010 objectives for fruits and vegetables include targets of increasing to 75 percent the proportion of persons aged ≥2 years who consume two or more servings of fruit daily and to 50 percent those who consume three or more servings of vegetables daily."

Americans fall far short of such targets. According to the CDC's report, a mere 32.5 percent of adults consumed fruit two or more times per day in 2009, and just over 26 percent ate vegetables three or more times per day. Overall, no significant changes in vegetable consumption were noted from 2000 to 2009, while fruit consumption actually fell a couple of percentage points... According to the report:

This doesn't help your point though. Taking supplements does not necessarily help you if you have a poor diet. That's a leap that isn't as of yet proven, and doubtful

[Street Pharmacist]

Originally Posted by gladaki

http://www.vitamindcouncil.org/about...uch-vitamin-d/

....Is this meant to further my point? OTC doses are no higher than 1000iu

[Ashasx]

Can anyone tell me if things like Aquafina Plus Vitamins or Vitamen Water Zero are good or bad? Am I being bamboozled?