What Are the Benefits of Amino Acid Supplements?

Amino acids are the building blocks of protein, and are found in many food sources. Some amino acids can be made by your body, but others, known as the "essential amino acids," must be obtained through food or supplements. Although amino acid supplements are often associated with athletes, supplementation may benefit anyone. This is because amino acids produce enzymes and are also involved in mood, concentration, sleep and a number of other physiological phenomena. While amino acids may have benefits, you should consult a doctor before using any supplements.

Abdominal Fat Loss

Although most fat loss supplements contain high levels of stimulants and other ingredients that claim to increase your metabolism, amino acid supplements may support fat loss. According to a study published in "Menopause" in 2007, supplementation of a soy amino acid supplement for 3 months helped fight the growth of abdominal fat in post-menopausal women. use of an amino acid supplement in conjunction with a reduced-calorie diet may offer superior fat loss compared to dieting alone.

Retention of Muscle Mass

Amino acids and protein are known to aid in the muscle-building process when used in conjunction with resistance exercise, but research indicates amino acids may also benefit muscles that are not being trained. A study conducted at the University of São Paulo and published in the June 2010 issue of the journal "Muscle & Nerve" found that supplementation of the amino acid leucine in rats helped prevent muscle breakdown in muscles that were purposely immobilized. The researchers explain that leucine reduced the expression of genes that break down muscle during periods of inactivity.

Improved Exercise Performance

Amino acids assist in muscle building and help reverse muscle breakdown, which can aid in building muscle mass. Exercise science research suggests that these tendencies may also assist in enhancing exercise performance in endurance sports. A study, conducted by the Saga Nutraceuticals Research Institute and published in the February 2009 issue of the "Journal of Nutrition Science and Vitaminology" found that VO2max, a measure of efficient oxygen usage, was higher when using a branched-chain amino acid supplement compared to a placebo. The researchers concluded that the use of an isoleucine, valine and leucine supplement "may be effective to increase the endurance exercise capacity."

While amino acid supplements can boost your protein intake, you shouldn't take them without first consulting your doctor. Protein increases the workload on your kidneys, because metabolizing protein creates toxic by-products that your kidneys must flush from your body, and consuming too much protein can negatively affect kidney function. If you suffer from food allergies, some amino acid supplements might cause adverse reactions -- for example, whey and casein proteins might trigger dairy allergies, while soy amino acid supplements are unsuitable for those with soy allergies. A health care professional can recommend an amino acid supplement unlikely to cause adverse reactions, as well as recommend an appropriate dose.

How to Help Your Body Metabolize Magnesium Carbonate

Magnesium is an essential mineral that maintains normal heart contraction, nerve functioning and supports the immune system. It keeps your bones strong as part of the matrix that supports calcium. It's also essential for hundreds of biochemical reactions in the body, including the production of energy, the metabolism of carbohydrates and the regulation of blood pressure and blood sugar. Magnesium carbonate is a common supplement used to prevent or treat low levels of magnesium. It’s also an ingredient in antacids and laxatives.

Step 1

Take the prescribed dose of magnesium carbonate on a regular daily schedule so that your body has a constant source. Adults only absorb about 20 to 30 percent of the magnesium they consume, according to Stanford School of Medicine. Sticking with a schedule provides a regular supply that helps offset the low absorption.

Step 2

Watch your levels of vitamin D because it increases the absorption of magnesium. Your skin makes vitamin D from exposure to the sun, so you may not have enough if you limit time in the sun or use sunscreen. Fatty fish, such as mackerel and salmon, eggs and fortified foods, including cereal, milk and orange juice are good sources of vitamin D.

Step 3

Eat enough protein. The body metabolizes less magnesium when dietary protein intake is less than 30 grams per day, according to the National Academies Press. The recommended intake is 46 grams per day for women and 56 grams day for men. Meat, poultry, fish, eggs and dairy products provide complete proteins, but you can also meet your needs by consuming a variety of vegetables, beans and rice.

Step 4

Avoid taking high doses of zinc, which will interfere with the metabolism of magnesium. Exceeding 142 milligrams per day of zinc decreases absorption and disrupts levels of magnesium, according to the Linus Pauling Institute. The recommended dietary allowance for zinc is 11 milligrams per day for men and ranges from 8 to 13 milligrams per day for women, depending on whether they’re pregnant or breast feeding.

Step 5

Consume enough calcium, but not too much. More than 2,600 milligrams per day of calcium will interfere with the body's ability to absorb magnesium. The recommended daily intake is 1,000 milligrams per day, 900 of which can be obtained just by drinking three cups of milk or eating two containers of yogurt.

Step 6

Monitor the amount and type of fiber in your diet. Magnesium absorption decreases if you eat 14 to 21 grams per day more than the recommended amount of fiber. This is especially true if your diet is high in beans, peas and nuts because they contain phytate that binds with magnesium and prevents it from being metabolized.

6 Essential Nutrients and Their Functions

An essential nutrient is a nutrient that the body cannot synthesize on its own -- or not to an adequate amount -- and must be provided by the diet. These nutrients are necessary for the body to function properly. The six essential nutrients include carbohydrates, protein, fat, vitamins, minerals and water.

Carbohydrates

Carbohydrates are the main energy source for the brain. Without carbohydrates, the body could not function properly. Sources include fruits, breads and grains, starchy vegetables and sugars. Make at least half of the grains you consume whole grains. Whole grains and fruit are full of fiber, which reduces the risk of coronary heart disease and helps maintain normal blood glucose levels.

Protein

Protein is the major structural component of cells and is responsible for the building and repair of body tissues. Protein is broken down into amino acids, which are building blocks of protein. Nine of the 20 amino acids, known as essential amino acids, must be provided in the diet as they cannot be synthesized in the body. Ten to 35 percent of your daily calories should come from lean protein sources such as low-fat meat, dairy, beans or eggs.

Fat

Fat is an energy source that when consumed, increases the absorption of fat-soluble vitamins including vitamins A, D, E and K. Twenty to 35 percent of your daily intake should come from fat. Choose healthy options such as omega-3-rich foods like fish, walnuts and vegetable-based oils. Omega-3s help with development and growth. Limit intake of saturated fats such as high-fat meats and full-fat dairy. Other smart choices include nuts, seeds and avocado.

Vitamins

Vitamin C is necessary for the synthesis of collagen, which provides structure to blood vessels, bone and ligaments. Rich sources include citrus fruits, strawberries and peppers. Folate, found in foods, helps to prevent birth defects. Pregnant women or women who plan to become pregnant should speak with their physician about taking a folic acid supplement, the synthetic form of folate, in addition to their diet. Vitamin D helps to maintain calcium homeostasis. It can be found in food sources or synthesized by the sun.

Minerals

Sodium helps to maintain fluid volume outside of the cells and helps cells to function normally. Keep intake under 2,400 milligrams per day. Potassium maintains fluid volume inside and outside of cells and prevents the excess rise of blood pressure with increased sodium intake. Rich sources include bananas, potatoes and tomatoes. Calcium helps to maintain and build strong bones and teeth. Include three servings of calcium-rich foods per day including milk, low-fat cheese and yogurt.

Water

Water helps to maintain homeostasis in the body and transports nutrients to cells. Water also assists in removing waste products from the body. All beverages and high-moisture foods such as soup and watermelon contain water and count towards your daily water requirement. Adults should consume 25 to 35 milliliters of fluids per kilogram body weight or 2 to 3 liters per day.

Your Digestive System and How It Works

What is the digestive system?


The digestive system

The digestive system is made up of the gastrointestinal (GI) tract—also called the digestive tract—and the liver, pancreas, and gallbladder. The GI tract is a series of hollow organs joined in a long, twisting tube from the mouth to the anus. The hollow organs that make up the GI tract are the mouth, esophagus, stomach, small intestine, large intestine—which includes the rectum—and anus. Food enters the mouth and passes to the anus through the hollow organs of the GI tract. The liver, pancreas, and gallbladder are the solid organs of the digestive system. The digestive system helps the body digest food.

Bacteria in the GI tract, also called gut flora or microbiome, help with digestion. Parts of the nervous and circulatory systems also play roles in the digestive process. Together, a combination of nerves, hormones, bacteria, blood, and the organs of the digestive system completes the complex task of digesting the foods and liquids a person consumes each day.

Why is digestion important?
Digestion is important for breaking down food into nutrients, which the body uses for energy, growth, and cell repair. Food and drink must be changed into smaller molecules of nutrients before the blood absorbs them and carries them to cells throughout the body. The body breaks down nutrients from food and drink into carbohydrates, protein, fats, and vitamins.

Carbohydrates. Carbohydrates are the sugars, starches, and fiber found in many foods. Carbohydrates are called simple or complex, depending on their chemical structure. Simple carbohydrates include sugars found naturally in foods such as fruits, vegetables, milk, and milk products, as well as sugars added during food processing. Complex carbohydrates are starches and fiber found in whole-grain breads and cereals, starchy vegetables, and legumes. The Dietary Guidelines for Americans, 2010, recommends that 45 to 65 percent of total daily calories come from carbohydrates.

Protein. Foods such as meat, eggs, and beans consist of large molecules of protein that the body digests into smaller molecules called amino acids. The body absorbs amino acids through the small intestine into the blood, which then carries them throughout the body. The Dietary Guidelines for Americans, 2010, recommends that 10 to 35 percent of total daily calories come from protein.

Fats. Fat molecules are a rich source of energy for the body and help the body absorb vitamins. Oils, such as corn, canola, olive, safflower, soybean, and sunflower, are examples of healthy fats. Butter, shortening, and snack foods are examples of less healthy fats. During digestion, the body breaks down fat molecules into fatty acids and glycerol. The Dietary Guidelines for Americans, 2010, recommends that 20 to 35 percent of total daily calories come from fat.

Vitamins. Scientists classify vitamins by the fluid in which they dissolve. Water-soluble vitamins include all the B vitamins and vitamin C. Fat-soluble vitamins include vitamins A, D, E, and K. Each vitamin has a different role in the body’s growth and health. The body stores fat-soluble vitamins in the liver and fatty tissues, whereas the body does not easily store water-soluble vitamins and flushes out the extra in the urine.

How does digestion work?
Digestion works by moving food through the GI tract. Digestion begins in the mouth with chewing and ends in the small intestine. As food passes through the GI tract, it mixes with digestive juices, causing large molecules of food to break down into smaller molecules. The body then absorbs these smaller molecules through the walls of the small intestine into the bloodstream, which delivers them to the rest of the body. Waste products of digestion pass through the large intestine and out of the body as a solid matter called stool.

Points to Remember

• Digestion is important for breaking down food into nutrients, which the body uses for energy, growth, and cell repair.
• Digestion works by moving food through the gastrointestinal (GI) tract.
• Digestion begins in the mouth with chewing and ends in the small intestine.
• As food passes through the GI tract, it mixes with digestive juices, causing large molecules of food to break down into smaller molecules. The body then absorbs these smaller molecules through the walls of the small intestine into the bloodstream, which delivers them to the rest of the body.
• Waste products of digestion pass through the large intestine and out of the body as a solid matter called stool.
• Digestive juices contain enzymes that break food down into different nutrients.
• The small intestine absorbs most digested food molecules, as well as water and minerals, and passes them on to other parts of the body for storage or further chemical change. Hormone and nerve regulators control the digestive process.

How to create a balanced meal

The carbohydrates, fats and proteins in the foods we eat provide our bodies with energy to fuel our physical activity and digestion, as well as powering our energy-hungry brains.

While our bodies can derive energy from all three of these food components, consuming each in the proper proportion will help you achieve balanced nutrition, maintain energy levels throughout the day, and contribute to longer-lasting satiety.
Below are the categories for each food group:

VEGETABLES AND FRUITS
Half of each major meal you consume should be vegetables or fruits. Because fresh fruits and vegetables are high in both water and fiber, and low in fat, these foods are typically low in overall calories. Thus, meals that are composed primarily of vegetables and/or fruits can help you control your total calorie intake. Also, fruits and vegetables provide high concentrations of vitamins, minerals and antioxidants, compounds that facilitate cellular repair, can help to prevent cancer and maintain overall health. Particular group of nutrients are associated with each vegetable or fruit color group. For example, dark leafy greens are typically high in both iron and folic acid, while orange and yellow fruits and vegetables often contain potassium and vitamin C. Thus, by consuming a wide range of colors, you are more likely to achieve optimal levels of each vitamin and mineral.

GRAINS AND FIBER
A quarter of your main meals should be comprised of grains, but these come in a number of forms, so you’ll have to be an attentive shopper to be sure you choose ones that give you nutritional benefit. There are two kinds of carbohydrates we’ll discuss here. The first is refined, or “simple”, carbohydrates, which means the sugars are broken down and therefore are much more quickly absorbed by your body. Simple sugars can lead to blood sugar spikes right after the meal, and these levels can then quickly fall after your body stores or uses the energy from the sugars you consume. Sugar is one form of energy for your body, and so when your blood sugar goes up, you’ll typically feel energized…aka a “sugar high”. But, when it falls quickly, you can be left feeling tired, and craving the high level again, which can propagate a vicious cycle of consuming more food and more calories to re-achieve that sensation. Steady levels of sugar in your blood are much more desirable, they can help reduce overeating and help you avoid the roller coaster feelings associated with oscillating high-then-low blood sugars.

Complex carbohydrates are the second type of carbohydrate we will discuss and are consumed in a less broken-down form. Therefore, it takes your body longer to digest them, keeping your blood sugar levels more level, and leaving you feeling fuller for a longer period of time. There is a standardized scale, called the “glycemic index” which rates foods on the degree of blood sugar elevation a person experiences after consuming certain foods. Using this scale may help you to choose foods that keep your blood sugar levels more steady.

Fiber is another component you can add to your diet and has many health benefit including helping you feel full and slowing sugar absorpt

PROTEIN
The keys to optimal protein consumption are quality and moderation. Most North Americans consume more than the recommended daily allowance (RDA) for protein. Rich sources of protein include meats, soy, legumes and nuts. However, it is important to bear in mind that many other foods in the diet, including grains and dairy, also contain protein, and thus contribute to overall protein intake. In selecting high quality meats, look for unprocessed meats and limit those meats that are high in saturated fat. (i.e. beef, lamb and pork other than tenderloin). A good rule of thumb for meat-eaters is to limit meat intake to one serving per day (or two small servings).

Some proteins such as salmon, nuts such as walnuts, pecans and hazelnuts, along with some oils such as flaxseed oil are loaded with Omega-3 fats. Intake of these fats have been suggested to decrease heart disease and stroke risk.1 The data is mixed on whether Omega-3 fat intake can help decrease the risk of cancer, with the most convincing data revolving around breast cancer reduction, according to the American Cancer Society.2 In order to enjoy the benefits of omega-3 fatty acids, consider incorporating regular consumption of fish into your diet.

FATS
Appropriate levels of healthy fats in the diet are important for many reasons. Our bodies use fats in many ways. The membranes of all the cells in our bodies are made of fats, a layer of fat under of skin keeps us warm, and, fat stores provide energy when supplies of glucose run out. As with protein, quality and moderation are crucial. In addition, fats called “trans fats” and are added to extend the shelf life of processed foods.

Consumption of these fats may increase your “bad” or LDL cholesterol, and lower your “good” or HDL cholesterol. Avoiding this sort of fat as much as possible will have heart-protective qualities. Look for unprocessed oils (such as extra virgin olive oil), and steer clear of processed foods in order to avoid trans fats as much as possible.

BEVERAGES
Water, and unsweetened tea and coffee are better choices than sweetened beverages. Teas can include herbal infusions, which offer caffeine-free options. Many sweetened beverages contain high fructose corn syrup, which is a simple carbohydrate, and, as above, can lead to blood sugar spikes, adds extra calories and typically won’t keep you feeling full for too long.

If you follow the basics of creating this healthy plate, you'll be on your way to feeling your best and obtaining optimal health! Stay tuned for more articles on healthy eating and tips to help you make good dietary choices!

Vitamin C for wrinkles and skin aging

Vitamin C is one of the most widely used skin care ingredients. The variety of skin rejuvenation / anti-wrinkle products with vitamin C is staggering. Do these products work? Do their claims have any substance? The situation is a little complicated. On one hand, vitamin C does possess definite, scientifically validated merits for wrinkle reduction and skin rejuvenation. On the other hand, many vitamin C products do not work.

Potentially, vitamin C can benefit skin in two important ways. Firstly, vitamin C is essential for the synthesis of collagen, a key structural protein of the skin. Adding vitamin C to a culture of skin cells (fibroblasts) dramatically increases the synthesis of collagen. Secondly, vitamin C is an antioxidant and can help reduce skin damage caused by free radicals. So, when vitamin C is properly delivered into skin cells, there is a good chance to reduce wrinkles and improve skin texture.

There are, however, some complicating circumstances often disregarded by manufacturers. In particular, ascorbic acid, the principal natural form of vitamin C, is relatively unstable (unless it is in a dry form). In the presence of air or other oxidizing agents, it undergoes oxidation. The first step of ascorbic acid oxidation is conversion to dehydroascorbic acid (DHAA). This, in itself, might not be a problem since dehydroascorbic acid is also a natural form of vitamin C that can converted back to ascorbic acid in the body. Some even advocate using DHAA (or a mixture or ascorbic and DHAA) instead of pure ascorbic acid in skin rejuvenation formulas because DHAA is better at penetrating the skin. The merits of this approach require further research. At this point we can only say that the oxidation of a modest fraction of ascorbic acid in a skin care formula to DHAA is unlikely to make the formula ineffective.

Unfortunately, the story of ascorbic acid instability does not end with oxidation to DHAA. The problem is that DHAA is at least as unstable as ascorbic acid in water-based formulations, and so it is rapidly degraded into other breakdown products that are not forms of vitamin C. These breakdown products include organic acids that make the skin care product more acidic, so it is more likely to be irritating to the skin. Further degradation ("browning") imparts a yellow or brown color to the skin care product, which can stain clothing and bedding. In poorly prepared or poorly stored skin care products, vitamin C may already be degraded by the time you apply it to your skin. Since only highly concentrated formulations (10% or more) deliver enough ascorbic acid to the cells to be topically effective, degraded products might not be effective, and as stated above, may be more irritating to the skin and cause annoying stains on clothing.

A number of skin care companies offer highly concentrated stabilized vitamin C products, which (at least in theory) are supposed to be consistently effective. However, these products are usually quite expensive. Furthermore, even stabilized vitamin C products may be at least somewhat degraded by the time you use them. Interestingly, some manufacturers add coloring to their vitamin C products, in which case it becomes hard to spot advanced vitamin C degradation. Whatever the motives for adding color may be, we recommend avoiding vitamin C products that aren't colorless or white. When selecting a vitamin C product it is important to pick a trustworthy source and be careful about the expiration date and proper storage.

If you are willing to invest a bit of extra time, you can easily make a vitamin C gel or serum on your own. That way you ensure both freshness and potency - not to mention substantial cost savings.

Even when using an optimal formulation, not everyone will respond to vitamin C treatments. About 50% of people show noticeable benefits. The chances are improved when vitamin C is a part of a comprehensive regimen to rebuild collagen in your skin. Also, people who do not respond to conventional vitamin C products may respond to its derivatives, such as magnesium ascorbyl phosphate, ascorbyl palmitate and others. These vitamin C cousins not only boost collagen synthesis but also are more stable and less irritating.

Finally, keep in mind that taking large amounts of vitamin C (or its derivatives) orally is of little benefit for reducing wrinkles because you cannot obtain high enough concentration of vitamin C in the skin to increase collagen production.

Healthy Vegetable Sources of Protein and Iron

Most North Americans get more than enough protein in their diet (some even argue they consume too much protein). The problem, especially for herbivores, is that not all protein-rich foods are created equal.

Enter the “complete” protein.

A complete protein contains all of the nine essential amino acids (the building blocks of protein), those that our bodies cannot produce themselves. So really, this should be a discussion of our need for amino acids, not necessarily protein.

Meat, fish, and dairy products are sources of high-quality protein, but herbivores need to look elsewhere for their fill of essential amino acids. (Sidenote: Some vegetarians consume dairy products, but relying on dairy as the foundation of your diet is, in my opinion, a very unhealthy way to go.)

This first vegetarian protein source is what I call “an herbivore’s best friend.”

Quinoa. 

While technically a seed, is often referred to as a “supergrain” from South America. It contains complete protein and is one of only two sources (the other is soybean) that are not animal-based. I have tried white, red, and black quinoa and find them all to be delicious when properly prepared. The red and black varieties tend to be a little “crunchier” than the white.

Unlike many foods, quinoa is just as nutritious cooked as it is when sprouted and consumed.

Amaranth.  

While not a complete protein, contains a large percentage of essential amino acids and is an outstanding source of plant-based protein. It is a “pseudograin” like quinoa, and can be used in dishes such as stir-fries, soups or just as a side dish to compliment seasoned vegetables. It can also be made into a pudding or be ground up into flour.
Legumes.
There are a wide variety of legumes (aka beans) capable of fulfilling an herbivore’s protein and palate requirements. Legumes are generally very low in the essential amino acid methionine, and therefore pair well with grains/pseudograins which fulfill this gap. Black beans, lentils, and chickpeas are three of the most nutritious and flavorful legumes.

soybean.
This discussion would be incomplete without mentioning the most popular and highly debated legume: soybean. Soybeans have the highest amount of plant-based protein, by weight, of any other food. (Hemp seed and lentils are second and third respectively.)

Soy can be a bit of a touchy subject as many health-minded individuals disagree about the long-term benefits of introducing the many forms of soy into your diet. Soy can be consumed as whole soybeans, edamame, tofu, tempeh, soy milk, textured soy protein, etc. Also controversial is the genetic modification of the typical American soybean (thank you,Monsanto).

Tofu and tempeh 

Tofu and tempeh are concentrated forms of soybean, and thus have high levels of protein.Typically unprocessed foods hold more nutritional value than their processed counterparts, but one can argue that tempeh (a fermented form of soybean) is the healthiest form of soy. The argument is that unfermented soy products like tofu contain “anti-nutrients” (phytates, enzyme inhibitors and goitrogens), which can cause digestive problems and nutrient deficiencies.

This last one should come as no surprise to Summer Tomato readers. While not an option for vegans, eggs can provide a great deal of nutrition to a vegetarian diet. Eggs contain all of the essential amino acids and are particularly beneficial to herbivores as a source of active (highly-absorbable) vitamin B-12, which is only found in significant portions in animal-based food.

Iron

Iron is essential to any healthy diet, herbivore or otherwise. Iron is a vital part of hemoglobin in blood, and a failure to absorb an adequate amount can lead to iron deficiency anemia.

There is a big difference between consuming and absorbing an adequate amount of iron.

Two types of iron exist in the human body: heme iron and non-heme iron. Heme iron can only be obtained from animal sources such as cow, chicken and fish. These animal sources contain about 40% heme iron. The remaining 60% of animal-based sources, and 100% of plant-base sources, are comprised of non-heme iron.

The semi-bad news for herbivores is that heme iron is well-absorbed and non-heme iron is less well-absorbed. The good news is there are other foods you can eat with your meal that enhance the absorption of non-heme iron sources. Non-heme iron enhancers include fruits high in vitamin C, peppers, broccoli, tomatoes, potatoes, Brussels sprouts and white wine.

Spinach is one of best sources of iron available for herbivores, especially when cooked. I consume spinach regularly both raw and cooked, and find it is an excellent addition to numerous recipes including soups, salads, stir-fries and smoothies.

Swiss chard, turnip greens, and bok choy have decent but not spectacular amounts of iron.

There are a few legumes that are excellent sources of iron. Lentils, lima beans, kidney beans, black beans, chickpeas and soybeans are the best sources in the legume family. The wide range of flavor from these legumes enables herbivores to get more than enough iron from a variety of cuisines.

Chickpea hummus, black bean burritos, dahl (lentil) soup and lima or soybean stir-fry are fantastic recipe ideas using iron-rich legumes. If you choose soybeans, be sure to add some iron enhancers to the meal since they are considered iron inhibitors as well.

Quinoa and amaranth, the two psuedograins mentioned for their high protein content, are also good vegetarian sources of iron. I try to maintain a varied diet by frequently switching up the different greens, legumes and (pseudo)grains in my meals. I’ve included one of my favorite recipes that features many of these protein and iron-rich ingredients.

Here enjoy a video of High Protein Vegetables.

4 Must Have Supplement For Physique Building

We realize that your dollars are precious and, as a discriminating supplement user, you want to make sure that you’re investing in products that will help you continue gaining strength and size while keeping your bodyfat low. Contrary to what the industry has led you to believe, you don’t need a drawer full of jugs and bottles to reach your goals. And if you only have the dough for a few, these four are a great place to start.

1. GREEN FOOD SUPPLEMENTS

Taking a green food supplement will help you reduce the nutritional deficiencies that occur with any amount of hard training. Most physique athletes and don't eat enough veggies. So how can we make up for this? Consume a whole food-based supplement that provides an array of vitamins, minerals, phytonutrients, plant enzymes and other plant nutrients that the body thrives on. They are your insurance policy for making sure you consume suitable amounts of nutrient on days when you don't eat the recommended 5-10 servings of veggies. Any one of the following will do.

• Green food powders or pills
• Spirulina
• Chlorella
• Wheatgrass

>> Start by taking as directed on the label of the product you select and adjust with more or less, as desired.

2. FISH OIL

Fish oil is a very critical supplement that everyone should be taking at some level. It is one of the most studied supplements in the world and you will have a hard time finding research, doctors, or nutritionists who are against taking some type of marine oil.

Marine oils are rich in omega-3 fatty acids containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), acids that play a critical role in brain function and are known to reduce the risk of cardiovascular disease. They contain anti-inflammatory properties and are hormone-like compounds that affect almost every system in the body.

Why can’t we just eat some fish and be good you ask? Well, most of our fish is either poorly farmed, or contains a lot of heavy metals and do not have the amount of EPA and DHA necessary to reap the full benefits of this super food (there are still some great fish out there, so keep eating fish). Calamari oil has high DHA content and krill oil has a high absorption rate. All of these marine oils help to increase brain function, reduce inflammation and, yes, improve body composition.

>> Take 2 grams with meals three times per day.

3. WHEY PROTEIN

Whey protein offers an array of benefits beyond post-workout nutrition. Whey protein is one of the most efficient ways to get adequate amounts of protein in someone's diet. Finding a high-quality piece of animal protein when on the go can be very challenging. Whey protein is an excellent source of protein that is high in quality, is safe for many lactose intolerant people and provides a ton of essential amino acids at a (generally) low cost.

Below is a quick list of all the benefits whey protein offers.

• Helps build lean muscle tissue
• Improves strength 
• Improves fat loss 
• Has anti-cancer properties, such as glutathione
• Can help reduce cholesterol 
• Can help reduce blood pressure 

>> Take 20 grams 30-60 minutes pre-workout and, optionally, between meals. Bump that up to 40-50 grams immediately post-workout.

4. BRANCHED-CHAIN AMINO ACIDS (BCAA)

Branched-chain amino acids (BCAAs) are comprised of three key amino acids: L-leucine, L-isoleucine, and L-valine. BCAAs are among the nine essential amino acids (EAAs) for humans, accounting for 35% of the essential amino acids in muscle proteins and 40% of the required preformed amino acids in mammals.

BCAAs aid in negating muscle tissue breakdown (thereby improving growth), improving protein synthesis and endurance. They are faster digesting than most other protein sources such as chicken, fish, eggs, and whey, making them optimal for post-workout nutrition to get amino acid blood levels up faster to improve recovery, muscle growth and fat loss. They are also a great pre- and intra-workout drink to get a head start on recovery and a fantastic pre-workout option for early-morning cardio.

>> Take 5-10 grams pre- and post-workout and optionally 1-3 other times per day, including immediately upon waking or between meals.

Do You Know How to Read a Food Label?

Before putting together a new piece of furniture, playing a board game or starting a complicated project, you usually begin with one important step: reading the instructions. Without the instructions, you don't know what the end result will look like, if you'll be a winner and, ultimately, whether the project is worth your time.
Now consider your approach to eating. Do you carefully read the food label on a new food before trying it? Do you evaluate it to determine exactly what it offers you? Most people read one or two lines, possibly to check on carbs or maybe calories. While these two items are important, it's essential to carefully evaluate the entire food label and understand how it fits into the context of your day.

Start with the serving size

Always begin by reading the serving size, which is located at the very top of the nutrition facts panel. Skip this step and you could be fooled into thinking that a food is a good choice for you when it really isn't -- thinking it's just one portion when it actually contains three. While there's talk of altering food labels so that the serving size matches the size of the package (think of that "single portion" of chips or bottle of soda that is actually two or three servings), it will always be very important to read serving size first.

Consider the food -- then check the calories, protein, fat and carbs

Now that you know the serving size, consider the food as a whole. Noting the calories is obviously very important, but more important is to note the calories and the protein and fat. Think of it like this: Calories, protein and fat will fill you up. Calories alone will make you hungrier and ultimately add calories to your day. (Yup, we're looking at you, fat-free, 100-calorie pack with just one or two grams of protein.)

What is that %DV anyway?

%DV refers to Percent Daily Value, which helps us determine whether a food is high or low in a particular nutrient, based on a 2,000 calorie diet. While it's helpful to know if a food offers a lot (20% DV) or a little (5% DV) of a particular nutrient, it's not a perfect guide for anyone who isn't following a 2,000-calorie diet or those of us who don't know how many calories we need (aka most of us). Use the %DV to help you generally determine if a food is a good source of, say, fiber, and low in what you are trying to limit, such as sodium.

Total fat vs. type of fat

The type of fat matters more than total fat. Recall that fat is important for satisfying us to control hunger and that our heart-healthy fats, such as poly- and monounsaturated fats actually benefit us, while saturated fat should be limited and trans fats avoided. With this in mind, the type of fat matters far more than the total fat per serving.

Loads of vitamins

As you work your way down the food label, you'll find a list of the vitamins and minerals and the %DV offered for each. In most cases, a food rich in several vitamins and minerals has been fortified with synthetic nutrients. While fortification aids in our regular consumption of these nutrients, it's important to remember to consume whole foods that naturally provide these nutrients instead of only relying on fortified foods.

Dietary fiber to determine if it's really whole grain

The front of a package may advertise that a product contains whole grains, but the proof is on the nutrition facts panel. If a product doesn't contain 20 percent or more of the %DV for dietary fiber, then it's not considered a significant source of fiber.

How Much Protein Is Right For You?

Fitness types often recommend megadoses of protein, sometimes as high as three to four grams per pound of bodyweight. On the other hand, the medical establishment argues that most of us take in more protein than we need. The U.S. Department of Agriculture, meanwhile, has a recommended dietary allowance (RDA) of 0.36 grams of protein per pound of body weight. So if you weigh 160 pounds, your RDA for protein is 58 grams. Eat a 12-ounce sirloin steak, and bam, you’ve met your goal for the day.

The problem with both of these estimates is that neither really describes a realistic need. The meathead bodybuilder protein portion might work if you want to look like Lou Ferrigno (although no one needs anywhere as much as three to four grams per pound of bodyweight). For the rest of us, it’s a touch much. And the USDA’s recommendation? The organization describes that as “The average daily dietary nutrient intake level sufficient to meet the nutrient requirement of nearly all (97 to 98%) healthy individuals in a particular life stage.” Basically, it’s enough to make sure you won’t die.

What we really need is a standard that tells us how much protein we should eat based on our own individual goals and aspirations. I prefer to call this the optimal intake level. And while that number might not be so high as the figures quoted in the pages of those magazines I used to read, it’s certainly greater than the recommendation from the USDA.

Protein: Finding Your Optimal Level

Suppose you want to lose weight. That means you should probably follow some simple guidelines like eating less sugar. But research also indicates that eating more protein can help you towards this goal.

Scientists at the University of Illinois designed a weight-loss program in which one group ate the RDA for protein, while a matched group ate two times the RDA recommended amount. Both groups also exercised. The RDA group lost 12 pounds of fat in 16 weeks, while the higher-protein group lost nearly 20 pounds during the same time period. The RDA group also lost two pounds of muscle. This suggests that you need more protein during a weight-loss program, both to lose fat and to preserve your muscle.

“But wait,” protein naysayers will bark. “Won’t eating all of that protein jeopardize your cardiovascular system? It’s bound to clog your arteries.”

To put that concern to the test, researchers pooled together a group of subjects with high blood pressure and less-than-ideal cholesterol, and tested the impact of adding more protein to their diets. (The OmniHeart study) No one was allowed to gain or lose weight during the test, so any changes couldn’t be chalked up to the benefits of dropping a few pounds. Some subjects ate a diet with 18 percent of their total calories coming from protein, which is pretty close to the USDA’s recommended amount. A second group upped their protein intake to 28 percent.

What happened?

The higher-protein group showed better health across the board. People in that group had greater decreases in blood pressure, LDL (“bad”) cholesterol, and triglyceride levels. What’s more, their estimated 10-year risk of heart disease decreased compared to those on the lower protein track. Had these subjects been allowed to lose weight, the results may have been even more dramatic.

So what is optimal? If you go by science, about 30 percent of your calories should come from protein. At that level, you won’t have to worry about deficiencies, and you’ll know you’re getting enough of the nutrient to lose fat while also improving your heart health. Have some protein at each of your meals and snacks, and you’ll hit the target with ease.

Protein and Energy

Allow me to pause our protein discussion to talk about your blood sugar. When you eat a meal, your body breaks down carbohydrates into individual sugars and dumps them into your bloodstream. It doesn’t matter if those carbs come from broccoli or biscuits. Your body needs energy, and this is how it’s produced. The result is an increase in your blood-sugar levels.

Now, your body is very particular about blood sugar, just like Goldilocks was particular about her porridge – it wants your blood-sugar levels to be just right (70 to 99 milligrams per deciliter, for those of you interested in numbers).

When you eat a big meal, your blood sugar increases a lot. This makes your body freak out. Your pancreas responds by releasing the hormone insulin. Insulin’s job in this case is very simple: Get the excess sugar out of your blood. It does this by going “door to door” throughout your body, knocking on the entry points of muscle and fat cells to see if they’ll open and take in some sugar until blood levels return to just right.

If your body overreacts, your pancreas will release too much insulin. That insulin will knock on too many doors, pulling too much sugar out of your blood. Now you have a new problem: hypoglycemia (hypo = low; glycemia = sugar). You’ll start to feel tired, or hungry, or perhaps both. You get tired because your body’s most immediate energy source, the sugar in your blood, is suddenly depleted. You want to eat because low blood sugar is one of your body’s most powerful hunger signals. Your body will crave carb-rich foods to get your blood sugar back up again, even if you just ate.

Here’s how protein plays into the equation. Protein can help displace those carbs. The amino acids that form the building blocks of protein provoke a much-lower insulin response than the one triggered by a high-carb meal. So consuming more protein will have a less dramatic affect on your blood sugar.

Protein also triggers the release of a hormone called glucagon. Glucagon is the yin to insulin’s yang. While insulin takes sugar from your blood and pushes it into muscle and fat cells, glucagon gets your fat cells to release stored fat into your bloodstream, where it provides fuel for your muscles, brain, and everything else that uses energy. Meaning that of all the types of food you can eat, protein is the most efficient for your body: It controls insulin and helps incinerate fat.

A Better Burn
When we talk about about burning calories, we tend to focus on exercise. But our bodies are constantly using energy throughout the day and night. Even when we’re sleeping, we’re still breathing and pumping blood. Our brains are dreaming. We’re still digesting food and finding places to store it. And not all foods are digested equally.

The components of food—protein, carbohydrates, and fats —require different amounts of energy to digest and process, just as different types and intensities of exercise burn more or fewer calories. Scientists call this metabolic cost the thermic effect of food (TEF). Protein has a much higher TEF than carbs or fat. That is, simply eating more protein means your body is burning more calories during the process of digestion. In some cases, doubling your protein intake will bump up the number of calories you burn throughout the day. That’s one reason why protein, all by itself, helps you lose weight.

The Building Blocks of Muscle

During digestion, your body breaks down protein into individual amino acids. It uses them in many different ways, putting them together like a child combines Legos to build a castle. (Fortunately, your body does this in a more consistent way than your average elementary schooler.) These castles are your muscle tissue. To build them, you need an adequate supply of building blocks.

But imagine that the Legos did more than just stack on top of each other – they took part in your castle construction by telling you when to build your towers and walls. That’s what the amino acids in protein do. They aren’t just inert pieces of food waiting to be broken down. They actively signal your body to build muscle.

The most important amino acid in this process is leucine, which is found in just about every protein-containing food you’d ever eat. But in order for leucine to optimize and maximize your ability to turn protein into muscle there needs to be a certain amount present—a protein threshold, if you will. Scientists estimate that this threshold is about 30 grams of protein. You can build muscle with less than this amount or more, but this dosage is what research has found is ideal for optimal functioning.

Once built, muscle is metabolically active, meaning it burns more calories than fat even while you’re at rest. (It scorches through a lot more when you’re active.) And the more muscle you have, the more effective and efficient you become at every activity, which helps you burn more calories.

The All-Day Protein Diet

I recommend consuming lean protein throughout the day. Here are some quick and easy ways to work this essential nutrient into every meal.

*BREAKFAST: eggs, egg whites, lean breakfast meats, Greek yogurt, smoothies with protein powder.

*LUNCH OR DINNER: salmon, chicken breasts, extra-lean ground turkey, extra-lean ground beef, turkey or chicken sausage, lean beef (top round, shoulder roast, skirt steak), tuna, cod, tilapia, shrimp, tofu.

*SNACKS: Nuts and seeds, roasted edamame beans, protein bars (pick bars with at least 10 grams of protein and no more than 30 grams of carbs), protein shakes.