Supplement Solutions

When it comes to getting in shape, or simply losing weight and inches, people want results and want them fast. And why shouldn't they? The multitude of advertisements and infomercials appealing to our "quick-fix" mentality dominate the airwaves promising amazing changes-seemingly overnight. One way companies are promising these results, as well as overall improved health and fitness, is through dietary and workout supplements. Supplements range from the addition of a simple multi-vitamin, to pills and drinks packed with caffeine and other stimulants designed to increase energy and suppress appetite. Some supplements can have serious side-effects bordering on extreme; others may be viable options to include in a healthy diet and lifestyle. No matter what the supplement, however, one simple fact remains: A supplement, even by definition, is only an "addition" to a healthy diet and overall lifestyle. No supplement will ever be as good as the proper diet of natural foods, nevertheless, supplements can be beneficial additions to a person's diet. Often the realities of everyday life make maintaining the proper balance of proteins, carbohydrates and fats wishful thinking. One particular example of supplements that can prove helpful is "meal replacements." Over the past few years, literally hundreds of new products have surfaced calling themselves "meal replacements, such as bars, shakes and powders, with varying amounts of protein, carbohydrates, fat and sugar. With so many brands, flavors and ingredients to choose from, it's hard to make a decision. A quick look at the nutritional information on the package can indicate whether the meal replacement you are considering is a good option for you. Examining the balance of protein, carbohydrates and fats, and being aware of sugars, many products can be eliminated right away. First, products claiming to be meal replacements, but comprised of nearly all protein and minimal to no carbohydrates, are really just protein supplements. A true meal replacement should contain 50-60 percent carbohydrates, 30-40 percent protein, and no more than 15-20 percent fat, with minimal amounts of saturated fat. The other important thing to look at is the sugar content. Though listed separately, sugar is a carbohydrate and is indicated as such in the nutritional totals. Products high in sugar will negatively affect blood sugar and insulin levels, resulting in increased fat storage. Therefore, many of these so-called meal replacements are nothing more than glorified soft drinks and candy bars. Other ingredients vary, such as types of protein. While the combinations, quantities and quality of proteins are difficult to determine, there are generally two main choices when it comes to most bars, shakes and powders-either whey or soy protein. Depending on what works best for you, both can be good choices. Whey protein is derived from cow's milk. Whey protein isolate contains little to no fat, lactose or cholesterol, and is a great source of the essential amino acids (considered the building blocks for lean muscle and healthy tissue) required in the daily diet. Soy protein can be another option for those who experience intolerance or allergies to whey, as well as for vegans and some vegetarians. Derived from soy beans, soy protein is easily digestible and has been proven to enhance the immune system function. Soy, while still a good option for some, is not a complete protein. Soy can combine with whole grains in the diet, however, to make up a complete protein source. Aside from the protein/carbohydrate/fat balance, sugar content and type of protein, the other factors determining which product to choose are price, quantity, convenience and taste. Pre-made shakes and bars can often be convenient on-the-go options, while powders can be mixed with a variety of drinks and can also be a quick option for a meal. Prices vary and may be lower when purchased in quantities. After that, taste may be the biggest factor in deciding which product to choose. There are various forms of sugar substitutes and when combined with other ingredients, will often determine which product you prefer. The best advice is to simply start with a variety of products that meet your criteria regarding convenience, price, taste, ingredients and nutrient balance, and find the one that you like the best. Meal replacements should not be used on a consistent basis. Think of them more as an "insurance policy" to meet the necessary daily requirements for nutrition, and to help support workouts and strenuous activity. Only a dedication to consistent proper nutrition and exercise will help you achieve your optimal health and fitness level. And think of supplements as an occasional way to maintain that consistency and hold it all together.

Pete Piranio, BS, CSC, Owner of Fitness Together and Piranio Fitness Systems, Inc is a Certified Strength and Conditioning Specialist, from the National Strength and Conditioning Association.

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