Weight Training – When to Supplement

When you’re attempting to lose weight, weight training should absolutely be a part of your program. Muscle tissues continues to burn calories at a higher rate than other tissues, even at rest, so the more muscular you are, the more calories you’ll burn just sitting around. Weight training also firms up saggy areas and boosts the development of bone; that’s a real boon to women at risk for osteoporosis. Many people, however, believe that, if they’re doing weight training, they need to take special supplements to maximize their workouts, and thus, by extension, their weight loss. Here’s a look at some popular supplements for weight training.

One of the most common supplements is something you might not see as a supplement at all: sports drinks such as Gatorade. You’ll see folks at the gym toting these drinks around, but are they really beneficial? For the average person doing weight training for its weight loss benefits – not really.

Sports drinks, like the famous Gatorade, were formulated for athletes who were putting their bodies under extreme pressure for a long period of time, like football players, runners, and soccer players. The drink is formulated to provide not only hydration, but to replace electrolytes and salts lost through heavy sweating, and to replace glucose lost through extreme exertion. If you’re lifting moderate weights for half an hour, three days a week, you’re wasting your money. Good old water is just fine. Should you lift hard for over an hour, or participate in a full game of football, then pick up a sports drink.

Creatine is another popular supplement for weight training. Creatine is a naturally occurring substance in muscle tissue, and it’s believed to help you lift harder, longer, and recover faster. This is another supplement that, for the average weight trainer, isn’t really going to be of much use, especially if you’re a woman. Amounts of 3 grams a day or less aren’t harmful (except to your wallet), but they’re probably not going to do you much good, either.

One supplement you really should be taking is a good quality multi-vitamin. Whether or not you’re weight training, if you’re on a restricted diet, chances are you’re not getting everything you need from your diet. However, don’t buy a vitamin that has levels over the recommended daily amount; some vitamins are harmful in larger quantities.

Weight training is a great idea for weight loss, but you really don’t need to spend a fortune in supplements to get the most out of it. Do your research before adding any sort of supplementation to your diet, and consult your doctor with any questions. Lift safely!

Vitamin Supplements During Weight Loss

A lot of time has been given to discussing different weight loss supplements and medications, and rightly so; however, some thought should be given to a different kind of supplementation while you’re on a weight loss regimen. If you’ve changed your eating habits to lose weight, you might want to consider vitamin and mineral supplements.

It’s easy to become deficient in some vitamins and minerals when you begin or stay on a weight-loss regimen. When you begin to cut your food intake, or start a new type of eating all together, like becoming a vegetarian, you run the risk of cutting some of your sources of important nutrients. You might have narrowed the variety of foods that you’re eating, or cut some foods, such as dairy or meat, out of your diet all together. Let’s take a look at some of the most common nutrients to become deficient in the average weight-loss plan.

One of the supplements that most folks on a weight loss plan need, and one that women in particular should be taking, is calcium. The recommended daily allowance for calcium for an adult woman is 1000 mg a day, and this can be difficult (though not impossible) to take in if you’ve forsaken diary foods. Linked to calcium is vitamin D, which is required for proper bodily usage of the calcium. Our bodies don’t produce it on their own; usually, it’s a by product of sun exposure, but recently the RDA has been raised, so a supplement would be a good idea.

Vitamin B12 can also easily become deficient in a diet that is low in, or completely free of, meat. Herbivorous animals such as cattle gain their B12 from the bacteria in their rumen. Carnivores get it from eating the herbivores; since we don’t either have a rumen or eat cecotrope feces, we either have to follow a carnivore’s example or take supplements. This vitamin is necessary for proper functioning of the DNA as well as fat synthesis, so getting too low in it can actually hinder a healthy weight loss plan.

Even if you try to keep to a well-balanced eating plan, it can be difficult to get the proper amount of vitamins and minerals while dieting. A sensible supplementation plan can help keep your body working at peak performance while burning off those extra pounds.