Weight Lifting Supplements – Yes or no?
Many sports nutritionists believe that an athlete's training, you can get all the nutrients needed eat three meals a day. They believe that bodybuilding supplements are not important. No, say others, in particular Dr. Michael Colgan Institute of Nutritional Sciences Colgan Ca La Jolla Dr. Colgan said that there are factors and variables in modern life that can prevent each of us to get the vitamins and minerals they need for health optimal.
• The crops are often grown in soils that are depleted in minerals
• When handling, storage and cooking food can lose much of its value
• pesticides are often used in soil and sprayed on food
• Our air and water often contains pollutants
Since it is likely that sedentary people can not even get the recommended amount of vitamins and minerals in foods consumed daily, how athletes gain strength training essential to the achievement of performance goals. Here are several reasons for using supplements and weight lifting a healthy diet.
• There is an enormous amount of research showing that there are shortages in the diets of athletes for many reasons well documented.
• There are many studies showing that many supplements improve performance and gain muscle support providing specific nutrients in amounts not available in the diet alone.
• In recent years, weight lifting supplements are designed so that you can take the body beyond normal biochemical functioning.
So if weight lifting supplements can help athletes gain muscle and improve performance, to be taken and what are the best brands are? It is beyond the scope of this article and would take an entire book to discuss all the different supplements, and what your body needs. I can recommend the book by Dr. Michael Colgan "Optimum Sports Nutrition" to investigate the issue thoroughly. At time of writing his book, who had worked with many professional athletes have tested sports nutrition for almost 20 years.
He said that, here are some things you can do to get started.
1. You can start by taking a good multi vitamin and mineral supplements. As indicated Earias even if you eat fruits and vegetables, crops often grown in soils that are depleted in minerals.
2. A protein supplement should almost certainly be part of your diet. A general guideline for the amount of protein an athlete train weight should consume in a day, would be 1 gram for every two pounds of body weight. That's a lot of protein for food without a diet loaded with fat.
3. Chromium picolinate is an inexpensive supplement is very beneficial for weight training. Chrome do overnight, but slowly and surely will help you build more muscle your metabolism, helping insulin more Amino acid cells.
These three supplements weight lifting would be a good start. Press the weight is what builds muscle, but obtaining the nutrition is only part of the process. If you are serious about weight lifting I invite you to get a copy of Dr. Colgan's book "Optimum Nutrition in sport." The last time I looked was available at amazon.com. A good source for online supplements Global-Nutrition-Inc.com. Are all major brands at a great price.
About the Author
Vic Shallowis a certified personal trainer and has done extensive research on sports nutrition. For a free 41 page report on fat loss please visit
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Mix peanut butter and milk protein shake?
ok so every day I do the stationary bike for 30-60min and as I also lift weights. I have no way of obtaining a protein or things i dont really Supplements and food in the house with lots of protein in it, plus butter peanut and milk. I thought, if I melt peanut butter and hot milk mixture and make it a good shake to drink after a workout? I will use the normal milk and peanut butter for this. the amount of milk and butter I use? because I burn like 300 calories on the bike and I want to shake for no more than that. Listen guys I'm trying to lose weight too. I need to lose about 40 pounds, but I am trying to gain more muscle mass while losing weight.
You know, they have the power of specific proteins for protein drinks. It may be easier to get out of their milk and peanut butter.
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Preparation for – Tummy Tuck / Abdominoplasty, Body Lift, or Thigh Lift
How Should I Prepare for Tummy Tuck or Body Lift Surgery?
Prior to Surgery
The surgeon will provide very specific instructions prior to surgery so you will have an optimal and safe experience. These include- what medications to avoid to prevent excessive bleeding and bruising, required medical exams, what to eat and drink prior to surgery, and the prescription of an anti-nausea pill to take on the morning of the surgery. In all cases, you will be asked to have a reliable friend or family member take you home after the surgery, as you will not be allowed to drive. Some procedures do require overnight stay in an aftercare facility or a hospital.
Also, tend to all of your chores and to do things before your surgery so you don’t have to worry about taking care of things early during your recuperation. This means if you usually clean the house, you should do so in advance of your surgery. Have your hair cut and colored, wax your legs, pay your bills, and take your dog to the vet before your planned day of surgery!
Pre-operative Instructions: Tummy Tuck/ Abdominoplasty; Body Lift, Thigh Lift
If you are older than 45 years, or have heart disease or diabetes, we require a pre-operative EKG, which would either be done by your internist, cardiologist, or at our facility. Heart disease and all other medical illnesses need to be optimized, and you be cleared by an internist or specialist prior to surgery.
Pre-operative laboratory blood and urine tests are done usually within 10 days of your surgery date. If you do have health insurance this might be covered, otherwise, the laboratory will charge you.
If you are a smoker, live with a smoker, or use Nicotine products (patch, gum, or nasal spray) notify your plastic surgeon well in advance of your surgery. You are not allowed to smoke or use Nicotine products for two weeks prior to and two weeks after your surgery, because it greatly increases your risk of having complications including loss of abdominal skin after surgery.
If you are anemic, or have a low blood count, please notify our office well in advance of surgery so that we can start you on Iron supplement. You cannot have a Tummy Tuck if you are anemic.
In order for you surgical incisions to heal, your nutritional state must be satisfactory. You cannot be on any diets for several weeks before surgery. Also, if you have had any prior surgery (i.e. bariatric surgery) that reduces your ability to absorb vitamins and nutrition, you must be on adequate supplements as per your primary physician.
If you have had a history of forming blood clots in your legs, deep venous thrombosis (DVT), Pulmonary Embolism (PE), or are known to have hypercoagulability, you need to notify your surgeon prior to surgery, so that necessary precautions can be taken for your surgery.
Do not use birth control pills or any type of estrogen hormone replacement or supplement for several weeks before your surgery, because they can increase your risk of developing blood clots, DVT or PE.
If you have specific medical illnesses, allergies, or physical handicaps, please notify our staff during your pre-operative visit.
Please refrain from taking any Aspirin, Aleve, Advil, Motrin or other NSAID for ten days before your surgery. These drugs can increase the incidence of bleeding and bruising.
Do not drink or eat after midnight, the night before your surgery. This means no coffee or breakfast on the morning of your surgery. You should take all your medications with a little water. If you have to take diabetic medication or insulin, be sure to have instructions from our office on how much of it to take the morning of surgery.
Please remove and leave behind all jewelry, watches, and body rings before you come in for your surgery. Please do not wear any makeup or perfume.
Prior to your surgery you will be given a prescription for pain medication, antibiotics, and nausea medicine. Get these filled in advance and bring them with you to surgery.
Some patients elect to purchase a “Pain Pump” for their surgery. Pain Pumps are new devices that can help patients with post-operative pain. Pain Pumps are small reservoirs (size of a walkman) of local anesthetic which infuse Lidocaine or Marcaine into the wounds for the first 24-48 hours after surgery. Pain Pumps are sent home with the patient. Because they help keep the surgical areas anesthetized, they reduce the need for narcotics, therefore, lessening the post-operative incidence of nausea. While some patients like using them, others feel that they are not that effective and are instead cumbersome and hinder their mobility. Therefore, Dr. Younai gives his patients the choice of purchasing a Pain Pump at cost if they wish to have them.
Before leaving home for your surgery, take one “nausea pill”- COMPAZINE – with a little water.
Please wear comfortable and loose clothing the day of surgery. It would be helpful if you wear front open tops and loose sweat pants.
We ask you to check the fit of your compression garments in advance, and to bring two with you to surgery.
Set up your bed in an area that is easily accessible and that you don’t have to climb multiple stairs. Have bunch of pillows or cushions available so that you can place them behind your back and under your knees after the surgery.
You must make arrangements for a responsible adult friend or family member to take you home after surgery. You are not allowed to drive yourself home or take a taxi. After surgery, this caregiver is required to stay with you and to monitor and assist you for at least the first 24 hours after surgery. If you don’t have such a person, or live far away, or are having extensive or multiple procedures please let us know in advance so that we can help you make arrangements for a stay at an after-care facility or hospital.
About the Author
Dave Stringham is the President of LookingYourBest.com an online resource for plastic surgery in Los Angeles. Learn more about these plastic surgeons and tummy tuck surgery procedures.
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