This week we will discuss nutritional supplementation as
this is a very controversial topic, to say the least. I personally have tried
and or have incorporated all different types of nutritional supplements on the
market and unfortunately for me, some that have been taken off the market due
to being deemed unsafe by the FDA into my training regime. Supplements are just
that, a vitamin, mineral or herb designed to complete or enhance the body, most
of which cannot be obtained from whole foods or insufficient amounts cannot be
consumed by whole food intake.
So if you really want to dabble in the supplement world,
first one needs to understand what specifically your body "needs" not
just what you think it needs. The only sure way to confirm deficiencies is to
have some type of testing done from your physician including blood work etc.
and a physical to see what vitamins your
body needs more of, as well as to discuss what supplements your thinking about
starting.
With all of this in mind, I am going to break down the crazy
mindset of Supplements and all the BS that is in the mainstream world as far as
what you should or shouldn't take.
There are two main categories of nutritional supplements:
1. Essential Nutrients
2. Non- Essential Nutrients
Essential Nutrients are nutrients present in food
that the body needs for normal physiological functioning. The main
characteristic of the essential nutrient category is that these nutrients must
be ingested, since the body doesn't have the capacity to make them itself.
These include proteins/amino acids, essential fatty acids, vitamins and
minerals. Since all of the above nutrients are available in different types of
foods, essential nutrient supplements are not technically "needed".
Let’s keep in mind that with certain types of lifestyles,
including our busy lives at the fire house and at home with family and part
time jobs that these may have to be supplemented. Some people’s personal and
career goals may interfere with the way they intake their meals for the day
which in turn may not allow them to obtain all of the whole food based
nutrients that the body needs. So in this case this is where the supplements
come into play.
Example: I supplement two whey protein shakes a day into my
meal plan in order to obtain the amount of protein grams I needed for my
personal goals and it fits into my meal plan schedule to make it obtainable for
me. This is just like making a lifestyle change, it has to be designed and work
for you.
Essential Nutrients don't have to be all-or-nothing. They
can fill in when needed and be pulled out when not needed.
Non-Essential Nutrients are nutrients that either the
body can make itself, assuming adequate nutritional intake, or nutrients that
aren't needed for normal physiological functioning. Some examples of the
supplementation of these non-essential nutrients are tyrosine, caffeine,
glutamine, beta alanine, green tea extract and fat burners. These supplements
are on the bottom of the priority list nutritionally.
So you might be thinking right now, why are these the ones I
see in the mainstream world of every fitness magazine, or every supplement
store or website? The supplement companies do an awesome job marketing these
different types of non-essential supplements, and some of these supplements
produce positive benefits when used to target a physiological system in need of
enhancement.
Example: Creatine is useful when the ATP-PCr system is
regularly being challenged through high-intensity exercise. By helping to
replenish store of phosphocreatine, this system can support a higher work
output during high-intensity training, leading to a super-training effect.
Supplement Risks vs. Benefits
In the fire service we weigh the risk vs. benefit all the
time. This outlook is very common among us in the fire service. We risk a lot
to save a lot. Risk nothing to save nothing.
When it comes to supplementing we need to have a similar
outlook because the Food and Drug Administration DOES NOT test the
effectiveness, safety or purity of nutritional supplements in the United
States.
Here is what was listed on their website in regards to supplements (www.fda.gov):
“The FDA does not
analyze supplement products before they are sold to consumers. The manufacturer
is responsible for ensuring that the ingredient list is accurate and that
ingredients are safe. They are also required to make sure that the content
matches the amount declared on the label. FDA does not have the adequate
resources to analyze dietary products sent by consumers who want to know their
content”.
I am not saying that some of the non-essential supplements
are not going to help you achieve your personal goals, make you feel better or
even make you better at your job. What I am doing is educating you on the fact
that anyone can make a supplement and market it with no regulations on the
content at all. You really don't know
what you are ingesting in your body.
I will be the first to tell everyone that I have and still
do take non-essential supplements. I have learned from my personal encounters
with some types of these supplements what my body can tolerate and what it does
not like at all. I will also advise anyone and everyone that is taking or
thinking about taking non-essential supplements to research and understand what
you are taking and the cause and effect, (risk vs. benefit) for those products
you are interested in.
I will also bring up the use of "energy drinks"
and non-essential supplements while on duty. The body does not need any
stimulus added to it when you could be asked at any moment’s notice to go from
zero to a hundred in seconds. Just think about it, why would you want to add a
supplement that can increase you heart rate, dump a ton of sugar and caffeine
in your body when you could have a major adrenaline dump at any time? That
could be a deadly combination.
Thanks for reading our weekly 1st Due Fit / Firefighter
Throwdown Tip of the week. Check back next week for a new topic to help promote
healthy and better physically fit lives within the fire service. If you need to
register for the Firefighter Throwdown Click Here!!.
Come challenge yourself against some awesome brothers and sisters from across the
country and world in Atlanta!
#noexcuses
J.Brahm
1st Due Fit
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(essentials of sport and exercise nutrition:John Berardi,Ryan Andrews 2012)
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