At one point or another, it seems that almost everybody has thought about dieting or taking a supplement to build muscle or lose weight. With advertisements that promise miraculous results - within 30 days or your money back - many people are tempted to give it a shot. Read on to find out how you can protect yourself from wasting valuable cash, or even worse, combining supplements that could actually be harmful to your health.
Protein is overrated
Should athletes take in more protein than the RDA (Recommended Dietary Allowance)? Contrary to popular belief, the answer to this question is "no."
While it is true that endurance training and weight lifting call for slight increases in daily protein intake, the standard recommended diet is more than adequate for most athletes. Even the most hardcore bodybuilders cannot utilize more than 0.82 grams of protein per pound of body weight in a day (from 98 grams for a 120-pound woman or 205 grams for a 250-pound bodybuilder).
In fact, some experts are concerned that these recommended amounts may be too high - many people who eat more protein in hopes of building muscle discover that the extra calories actually add body fat.
Muscles are primarily fueled by carbohydrates, which help them repair and rebuild after a hard workout. Therefore a workout followed by a meal high in carbohydrates and only moderate in protein is the best way to increase muscle mass. A perfect choice would be vegetable stir-fry with a small amount of meat or tofu over whole-grain pilaf and a glass of juice.
The Real Way to Burn Fat
The popular myth is that low-intensity aerobic exercise is the only real way to reduce body fat. While it is true that low-intensity exercises use more fat energy than high-intensity interval training or weight lifting, this does not mean that this is the best way to lose weight. Regardless of what your body burns during exercise - fat, proteins, or carbohydrates - burning calories is the key to losing excess body fat.
It may actually be more efficient to perform higher-intensity exercises for a shorter period of time than it is to perform lower-intensity exercises for a longer period of time. This is because high-intensity exercises such as weight training increase muscle density, revving up your overall metabolism and burning extra calories all day. On the other hand, low-intensity exercises increase calorie burn for only the period in which they are performed, and have very little effect on overall metabolism.
The same basic principle applies to fat taken in from food. A calorie is a calorie - whether it comes from fat, protein, or carbohydrate - and will be either burned for energy or stored as fat. Eating a moderate amount of fat can actually help weight-loss by staving off hunger.
Fuel for Life
Carbohydrates are the fuel for most activities. If you're physically active, you will need a diet at least moderately high in carbohydrates. In fact, low-carbohydrate diets can actually hinder weight-loss by preventing your muscles from operating at their optimal level, slowing down your metabolism. Endurance athletes such as swimmers and long-distance runners may benefit from carbohydrate-rich drinks during their training because they provide muscles with a source of energy when their own stores run out. Remember that experts now recommend a base nutrition pyramid consisting of whole grains such as wheat, millet, quinoa, or brown rice and refined grains or products made of white flour such as white bread and pasta.
The Key to Recoup and Rebuild
Exercise increases the amount of oxygen delivered to cells. It also accelerates "oxidative stress," or the oxygen-related cell damage that results from normal body functions. An antioxidant-rich diet may help slow cellular damage and speed up muscle repair. If diets are low in high-antioxidant foods such as fruits and vegetables, it may take longer for muscles to recover gain strength.
One study from Tufts found that extra vitamin E intake (up to 800 IU/day) sped up post-workout recovery and increased strength over a shorter period of time than those who consumed lower levels of the vitamin. Nuts are a great source of vitamin E (almonds are best), and don't worry about their fat content - a number of studies show that the fat in nuts may be good for your heart. That doesn't mean you should eat a can of peanuts a day, but take heart in the studies suggesting that adding calories to your diet with a handful of nuts won't cause any weight gain.
The Bottom Line
The only thing that will help you to burn more fat or build bigger muscles is you. If you work hard, you'll see results. Hard work and a nutrient-rich diet are the key to attaining your physical goals, not miracle pills. Guaranteed or your money back!
