Yes, yes, yes EVERYONE talks about doing something new at the beginning of each year. And then they talk about it AGAIN as summer approaches. This year will be no different. MILLIONS of dollars will be spent on gym memberships, trainers, bogus supplements, gluten free foods, Fitbits, pedometers, sauna suits, and NEW bathroom scales. (Because we all know the old one must be defective!)
The truth is, deep down inside, people believe that if they spend enough money on something it WILL work. It HAS to. Failure is not an option when your are heavily invested in something.
And yet, most people will fall off the exercise/diet/torture myself bandwagon because it simply isn’t sustainable long term. It’s exhausting and usually puts a person at odds with the realities of every day life.
How about no more bandwagons? No more New Year Restarts? How about learning to make small, significant changes to what you are already doing? How about getting real answers about supplements and taking only what is helpful and rooted in legitimate research? Maybe you need some help understanding your diabetes or your post-bariatric surgery diet. Maybe you just need a little “know how” when it comes to grocery shopping.
That’s what the dietitians at Rudog do. We help by educating you and working with you, where you are right now in your health pursuits. No gimmicks, no magic pills, just the truth.
If you need additional services, like a trainer or blood work done, we can point you in the right direction.
Talk to a real dietitian and get your questions answered today. Waiting changes nothing, calling can change something.
Mary Cabral, Registered Dietitian (9728808443)
Some visits could be covered by insurance, always ask!
It’s always a good idea to re-evaluate your supplement regimen, or to simply evaluate if there is something you should or need to be taking. Research changes constantly, so it’s a good idea to try to keep up. I’m not an advocate of supplementing lots of stuff, and I rarely “recommend” anything. However, I am a fan of looking into probiotics as a mainstay of the diet. If you are someone who doesn’t eat lots of yogurt or milk based foods, you should consider a probiotic supplement.
Ideally, you should increase these types of foods in your diet, but a supplement is a good second choice. There are different forms of supplementation, but I really like the probiotics from a company called Hyperbiotics. Specifically, Pro15.
Why take probiotics? They not only improve gut health, they also boost the immune system. For individuals whose diets vary drastically, or who are engaged in extremely physical/stressful activity, or who don’t eat a nutritionally balanced diet, probiotics are a great way to add a little “insurance” and help the body keep itself in good health. Check out the different options here.
This is not expensive and it’s not complicated. Give it a try for at least a week and see if you don’t notice a difference in the way you feel.
If you are one of those people that thinks rice is either white or brown, and both are boring, you are mistaken. There are so many different kinds of rice, each with a unique flavor and many with a unique use. You would serve yourself well to venture out and try some of the different varieties. Several are mentioned here with brief descriptions and suggestions for use.
An aromatic, long-grain rice from India, Bangladesh, and Pakistan. It comes in brown or white. It has a distinct flavor, “nutty” might be a word to describe it. It is a tender, fluffy rice and does not stick. It is used in curries and stir fry, but can also just be served as a side dish.
This is available in short, medium, or long varieties. It is higher in magnesium, selenium and fiber than white rice. Can be eaten as a breakfast cereal, used in sushi and puddings, and can be substituted for white rice most of the time.
This is a medium or short grain rice with a high starch content. It is used to make risotto. (Risotto is an Italian rice dish that is stirred and cooked slowly in a broth to a creamy consistency) Arborio is also used for pudding and other desserts.
Sometimes also called “purple” or “forbidden” rice. It is dark due to the anthocyanin content. It is a whole grain rice and comes in long and short grain varieties. The short grain type is often used to make sticky rice, porridge, and rice pudding.
This comes in short, medium and long grain varieties. Most white rice in the U.S. in enriched with thiamin, niacin, folic acid, and iron. Don’t rinse white rice before or after boiling to prevent washing the nutrients away.
This is originally from Thailand and has a very distinctive floral aroma and nutty flavor. It pairs well with Mediterranean food. It is light and fluffy, and can be white or brown. Steaming works better than boiling with this grain.
Wild rice is actually not rice at all. It is a semi-aquatic grass species grown in North America. It is dark, long and slender with a nutty flavor. The texture is chewy and it is higher in protein than white or brown rice. This is usually mixed with other rices or bulgur wheat. It goes very well with red meats, stews, soups, pilafs, and fruit.
This is a whole grain rice, very rich in antioxidants and other nutrients. It is a long grain rice from Thailand or a medium grain from Bhutan. It is nutty, chewy and great to add to pilafs, rice salads, and stuffings. Plus it’s beautiful!
All rice varieties have carbohydrate, a little protein, a tiny bit of fat, and all are gluten free. Whole grain rice will have more protein, vitamins, and fiber than white rice. Colored rices will have more antioxidants.
The shape and length of the rice determines its texture when it has been cooked, as well as what dishes to use it in. Long grain rice generally cooks light and fluffy. It is good for adding to rice salads, jambalayas, curries, and stuffings. Medium grain rice is moist and tender. It is better suited for things like paella and risotto. Short grain rice is much moister and stickier, making it a great option for rice puddings and eating with chopsticks.
Rice is a great way to make soups and casseroles even heartier, as well as stretch the food budget.
Eating after bariatric surgery can be hard. But you have to follow the diet!
I want to remind you and encourage you that you have to stay the course! The years ahead will be full of good, old fashioned life. Some of it will be great, some of it will be good, and some of it will be bad. It will never be predictable and easy. You have to be prepared for every day. Eating after bariatric surgery means you do not have the luxury of taking a day off. You must follow your bariatric diet every day. (Yes, this is my pep talk!) If you don’t follow your special bariatric diet, you could be putting your health in danger. So, here are some things to think about when you feel overwhelmed or frustrated. Just keep it simple and remember these three things:
The volume of food that you eat is very important. Even if the food choice isn’t perfect, the AMOUNT that you eat is VERY important. Do not overeat!
You need to alternate eating and drinking, with approximately 30-45 minutes between each activity.
Don’t eat stupid calories. (Do I really need to say anything more here?)
Now, of course, this is not an exhaustive list of do’s and don’ts. This is not intended to replace any dietary instruction that you have been given. It is intended to remind you that the basics are really important, even when life isn’t making things easy for you. If you aren’t sure how to eat after your bariatric surgery, or have questions about what is okay and not okay to do, call your dietitian or physician today. It’s okay to have questions, it is not okay to not get answers.
If you need a post-surgery check up or just need a pep talk about how to eat after bariatric surgery, don’t wait any longer!
This comes and goes with regard to popularity, and right now it seems to be back. The Glycemic Index (GI) shows what happens to our blood sugar when we digest different types of carbohydrates. Carbohydrates that break down quickly cause a quicker rise in blood sugar than those that break down more slowly. Foods are ranked according to the effect of 50 grams of carbohydrate from a particular food on blood sugar in comparison to the effect of 50 grams from glucose. The index is a scale of 1-100, with glucose being assigned 100. Originally, the GI was developed as a research tool for use with people with diabetes.
In general, foods that have a lower GI score will have a lower impact on glucose levels. Foods that have a GI of less than 55 are considered “low”. Foods with a GI of 55-70 are considered “moderate”, and foods that are above 70 are considered “high”.
There are many problems with trying to apply the data from the GI to every day eating.
First of all, most eating does not involve eating carbohydrate by itself. Second, the GI is based on 50 GRAMS of carbohydrate of a single food, which may be significantly more than a person would eat of a particular food. Third, there are many variables that can affect the GI of a food: ripeness, the presence of acid in a food, individual differences in people’s digestion, cooking time, just to name a few.
Another key issue with the GI index is that you can’t make an educated guess about which foods are low or high. You have to look it up. Potatoes are not all the same. Orange juice is different from oranges.
With all that being said, there is certainly nothing wrong with looking for ways to increase your intake of foods that are good for you. If the GI is something you feel is valuable and helpful, have at it! There are plenty of great books and cookbooks out there on the subject. Just remember one thing: Eating should be easy. Don’t get so caught up in a “system” that you forget to enjoy the simple pleasure of eating foods you enjoy.
There seems to be a lot of confusion as to what exactly is a whole grain. You wouldn’t think it would be that complicated, but the the food makers are experts at confusing the consumer. Labels everywhere talk about how their bread or cereal is a good source of whole grains. They mention that their food comes from a whole grain and then imply that you are eating a whole grain food. But are you? You aren’t.
Products that are made from whole grain FLOUR are NOT the same as eating whole grain. Whole grain foods are generally made from wild rice, millet, quinoa, barley, seeds, or wheat berries. These go into the food (bread, cracker, cereal) in their WHOLE, or original form. You will physically see the grain or seed, and have to chew it to eat it. This is very different from whole grain flour. Flour is where the grain has been ground before it is used. Whole wheat bread, for example, is brown, but does not have the seed or actual grain in it.
I do not want to dismiss eating foods made from whole wheat flour. Whole wheat flour is good, and a good step in the right direction in terms of having a higher fiber and vitamin content than regular white bread. However, if you are looking for a food that has a lower glycemic index than white bread, the whole wheat bread is not going to be that much better. They are both around 70 on the glycemic index.
Whole grain foods are a little trickier to find and tend to cost a little bit more. Many times these products will be found more readily in markets that have organic foods, and they are frequently in the freezer section. They don’t have as long a shelf life, so they have to be kept frozen.
As always, variety is important and so is taste. You have to find the balance that works for you and your wallet. Choosing more whole grain foods is a good goal, but you don’t have to accomplish it overnight. Start slowly and find foods that you enjoy eating. Remember, drinking lots of water is VERY important when you start increasing the fiber content of your diet. 🙂
HOW and WHAT you eat plays a vital role in exercise, training, and performance. Everyone has had that moment where that truth is realized on a personal level. You hit the wall lifting weights and you realize that when you eat bad you train bad. You have a day where you feel like you could run forever on that God forsaken treadmill and you realize that when you eat good, you train better. The problem is, you aren’t absolutely sure why one day was bad and one day was better.
Let’s start with carb intake. It DOES NOT MATTER what sport or exercise you are involved in, good eating involves carbs. Yes, carbohydrate. A lot of it. Most athletes should be eating upwards of 60% of their total calories from carbs. I know what you are thinking. The answer is still CARBS. Here is why:
The body is designed to burn carbs for fuel. This is the most efficient energy producing fuel you can eat.
Your muscles store carbs for energy. They do NOT store protein. (I know, catch your breath!)
If there isn’t enough available carbs in the diet, the body will break down protein (muscle) to compensate
Now based on what I just said above, here is what needs to happen. You need to make sure that you have enough carbs in your diet and in the right amount. If you aren’t sure what a carb is, then get with me and let’s fix that.
Some red flags that could be indicators of not enough carbs in your diet:
Poor endurance, cardio is really tough. You “hit the wall” frequently.
Poor recovery. It seems to take a while to recover from a workout.
Lingering injuries. Something is always out of whack or not completely healed.
It’s that time again. The pantry is looking lean, and the refrigerator has a cold, lonely echo inside when you open the door. Time to go get groceries. You could think of a thousand different things you’d rather do, not the least of which is watching playoff football. It doesn’t have to be a miserable task. Understanding how those wretched stores are laid out can really maximize your time, money, and the nutritional value of your grocery bill. Here’s a little Grocery Store 101 to get you motivated.
Round 1 – Shop with Strategy
Start with a list for the week. Taking a few minutes to do this will prevent having to run back later for items you forgot. It’s actually a good idea to just keep a running list on the fridge all week. Find a good pad with a magnet and just put it on the fridge door
Round 2 – Eat, then Shop
Do not shop hungry. This is a simple but very significant way to save some money. Have a snack before you go, and stay away from the end caps near the register.
Round 3 – Shop Alone
Try to shop when it’s not peak hours at the grocery store. Choose a time during the middle of the day, or the middle of the week. Busiest times tend to be right after work and on the weekends. If you shop when it’s really late at night, you will have the luxury of being practically by yourself, but you will probably be stepping around inventory, as this is when they tend to restock.
Round 4 – Shelf Strategy
The front of the grocery store is where the bakery items are (so keep walking!), and the middle of the store is where you will find canned and non-refrigerated items. These will be more expensive, plus be more processed. When you venture to the middle, stay focused and get only what you need. Shopping from the top or the bottom areas of the shelves can save you some money. The tops of the shelves are generally occupied by smaller brands and specialty items. Store managers will also place local or regional items here. The middle area of the grocery shelves is where the best sellers and more popular brands are placed. Prime shelf space is expensive, so the mark up will be much higher on items that are here. The bottoms are where the store brands and private labels are put. You will also find the bulk sizes here, which can be a little cheaper.
Round 5 – Shop the Perimeter
The perimeter, or outer edge, of the store is where you will find fresh produce, meat, fish, poultry, dairy, and other fresh foods. Shop the perimeter first, then move to the middle of the store to get the pantry items you need, and then get out!
This is the first of a series of articles contributed by Mark Zuber D.C. Mark is a practicing chiropractor in Plano, TX. He actively treats athletes in many sports, including mixed martial arts. He has been training in the martial arts for over 10 years and has focused on Brazilian Jiu Jitsu for the past 5 years. His office combines chiropractic, myofascial release techniques, occupational therapy, massage therapy and kinesiotaping. The office website is www.planopmr.com
Stay on the Mat! Prevent Injuries!
Recovery in athletics, particularly in MMA/BJJ, is an often-ignored component to training. There are many theories, forums and books on every aspect of MMA, save for recovery. By utilizing the techniques and strategies outlined in these articles, a martial artist will be able to train more often, get injured less and just feel better in general. As an athlete ages, it becomes of even more importance. Randy Couture has stated this time and time again. Plus, a martial artist can not evolve if he or she can not stay on the mat! By monitoring recovery, athletes will be better able to train more often, more regularly, and with more intensity. The injury prevention techniques shown in this book will also lead to increased muscle flexibility, core strength and balance. BJJ induced injuries are numerous and can involve nearly every body part. Sometimes, these injuries are caused by impact or a body part caught improperly. Other times, an injury occurs because someone didn’t tap! This is not our focus. A larger percentage of BJJ injuries are actually caused from overuse, and are largely preventable. How does BJJ cause overuse?! Almost all sports create imbalances due to their repetitive nature. This leads to overall tightness in muscles and across joints. Just watch an over-30 BJJer get out of a car after a tournament to get an idea of what I am talking about. Some sports like tennis cause lateral imbalances where one side is stronger than the other, while some like swimming cause imbalances from front to back. Ours just so happens to do both! Preventing or eliminating these imbalances leads to fewer injuries and increased well-being. Learning to detect and monitor your body for signs of impending imbalances is just as critical to a martial artist as awareness of your environment and sensitivity to MMA moves. The techniques shown in this book will help you not only identify these weaknesses, but help you stop them before they turn into an injury that keeps you out of training.
The Over-30 Crowd
As an athlete ages, his body starts changing. His or her hormone levels drop, he gets more sore from exercise and it lasts longer than when he was younger. Some athletes compensate by working out less. Other athletes stop all together as work, family, etc. get involved. BJJ is one sport that does not force an athlete to stop. In fact, it can be done well into the later years, just ask Helio Gracie! Realizing that a large percentage of BJJers aren’t interested in taking more days off, this articles’s focus is to allow the over 30 crowd to continue training at that high level, only smarter! By paying better attention to recovery, an older (and wiser) athlete can compensate for these age-related changes and compete with the young guns. For the younger crowd reading this, it is never too early to start learning how to care for yourself, and it will be all the easier for you to continue these principles as you move into the “wiser crowd”. FOR THE RECORD, THE NUTRITION TECHNIQUES YOU LEARN FROM RUDOG ARE CRITICAL TO IMPROVING YOUR RECOVERY!
This text is written based on my experience as a chiropractor who treats athletes of all kinds, and my experiences as a BJJ practitioner. In my office, we have utilized these techniques for over 10 years to improve sports performance and help our patients achieve their potential. By applying common protocols we use in my practice, I have seen a great number of BJJers not only lower injury rates, but roll more frequently and with more intensity. A large percentage of guys who come see me present with the same set of issues, leading me to conclude that BJJ causes certain repetitive motion injuries in most people. The routines I have showed them are very effective at correcting a good many of these issues, preventing injury. Other common issues I address with my athletes include improper advice regarding nutrition (no issues with RUDOG), hydration, lifting techniques, etc. Results After spending several years treating BJJers, I would say the group utilizing the materials in this book are much better overall. They have fewer aches and pains, they recover from injuries much faster, and they don’t seem to get the accumulated repetitive motion injuries that athletes who ignore this advice do. A simple way to verify this is to check out the number of training partners “out due to injury” at any particular school. The percentages are high! By lowering these numbers, the entire school benefits.
If you are looking for an easy way to boost the vitamin content of your diet, give nuts a try. They have long since been recognized for their nutritional value as a source of polyunsaturated fats, good protein, and antioxidants. There are so many fantastic nuts to eat, you shouldn’t limit yourself to just one type. Pistachios, almonds, walnuts, cashews, pecans, and macadamias are just a few! For this article, we will focus on walnuts.
A serving of walnuts is going to be 1 oz, or roughly a handful. (I’m talking about walnuts without the shells) This would be about 1/4 cup shelled halves or pieces OR 12-14 halves. A serving has about 18g of fat and 190 calories. Don’t panic. I admit, they are high in fat and calories. This is exactly why you have to be careful when eating nuts, any kind of nuts. However, for people who train HARD and need concentrated calories (especially the kind that can travel in the car and gym bag), nuts are a very strategic, health RICH food.
Walnuts are the only nut to be a significant source of alpha-linolenic acid (ALA), the plant-based source of omega-3 fatty acids. Typically these fatty acids are derived from fish. Omega-3’s are essential fatty acids (that means they have to come from the diet) and known to reduce inflammation. Research has suggested that omega-3’s may also help reduce the risk of some chronic diseases. You definitely want a diet rich in omega 3’s. Because walnuts are a plant food, and not animal based, there is NO CHOLESTEROL. There isn’t cholesterol in any nut. They are also naturally low in sodium.
I mentioned earlier that nuts are also a good source of antioxidants. Research has suggested that antioxidants may help protect against some cancers, especially those related to the aging process. As reported in the Spring 2011 volume of SCAN’s Pulse
A 2010 study2 investigating the antioxidant activity of different dry fruits found walnuts to exhibit the best antioxidant properties Additional research3 testing 1113 different foods for antioxidant levels reported walnuts rank second only to blackberries in terms of antioxidant content Ellagic acid and gamma tocopherol, a form of vitamin E, are two antioxidants that are thought to have anticarcinogenic properties; both are found in walnuts Melatonin, an antioxidant known for its sleep regulating properties is also naturally found in walnuts Research, led by melatonin expert Russel Reiter, PhD4, published in the September 2005 issue of Nutrition: The International Journal of Applied and Basic Nutritional Sciences, reported the calculated concentrations of melatonin in walnuts was 3 5 +/- 1 0ng/g.
I have always been a proponent of using melatonin to help with sleep, but I was not aware that it was an antioxidant! It’s like a bonus!
For those who may prefer to focus on a more vegetarian type of diet, nuts can be a great way to incorporate protein, while adding additional fiber. Fiber helps you feel full and is also beneficial to controlling blood sugar levels. (and they are gluten-free!)
If you happen to like reading research and getting more of the clinical details, you can read more here. Be sure to look for new recipes on the site that use walnuts. 🙂
Do men actually have body image issues, too? You’ve probably never thought about it, but keep thinking about it. With the rise in popularity of MMA, energy drinks, supplements, and muscular fitness, we are seeing an increase in the amount of media targeting men and depicting “hypermuscular” physiques. Male models are now leaner and more muscular than in years past. Could this be having an impact on men and their satisfaction with their own bodies? Look at A&F advertising, just to pick an easy one. What is the message that is being sent to guys? (Besides the whole sex thing…)
Women have been dealing with it since fashion has been in print. There are programs, hospitals, groups, blogs, prescriptions, and more to help women deal with body image issues. What about men? Interestingly, you guys are not immune.
There is a condition or “disorder” called Muscular Dysmorphia. Fancy term for, “I don’t think my body is muscular or big enough”. More directly, a disorder where individuals are preoccupied with the concern that their bodies are not muscular or big enough.
Now, I know what you are thinking. Something along the lines of, “That could be every guy at my gym!”
And you are right. I think it starts really simply. Probably most guys don’t get obsessed with it. I think a few really do. The problem is, how do you determine when a healthy interest in bettering your physical shape crosses a line and becomes unhealthy?
The basic definition of an eating disorder is “any eating behavior that puts a person’s long term physical or emotional health at risk”. So if we apply a similar approach to dysmorphia, we would be looking for behavior that puts physical or emotional health at risk. Can you be too lean? Can you work out too much? Can you take too many supplements? These are fair questions. I think that even beyond that, we should be asking who is holding guys at the gym accountable and not letting them go too far? That is tough. I don’t know that it has ever been done!
Which guy wants to be the one who says to someone, “Hey dude, I think you are muscular enough. Why don’t you lay off training a bit?” (crickets chirping)
As Americans, it is in our blood to be the best we can be! Your coach tells you all the time that you can do one more! You’re asked all the time, “Is that the BEST you can do?” More is better. Don’t be a wimp. One more rep. One more mile. One more plate on the rack.
Where is the voice that says, “That’s enough. Good work.”??
When I look at the MMA athletes and what the sport out right demands from them, I think there is the potential for this type of thing to develop if left unaddressed. Good coaches, knowledgeable staff, and educated athletes are essential to keeping the sport healthy for pros, amateurs, and novices…like me!
This is absolutely one of the top 10 topics in sport nutrition. It is so important to have a strategy in place as to how you will fuel and hydrate to prepare for training and exercise. What and when to eat and drink is highly variable and has to be individualized. As an athlete, you have to do a little experimenting to determine what foods and beverages you tolerate, as well as which ones enhance performance. Keeping a journal is a really good idea. It’s important to remember that what works for one athlete may or may not work for another.
Pre-exercise meals should have some carbohydrate, moderate protein, and some fat. The meal needs to be eaten 3-4 hours prior to exercise. Of course, this will be different for early morning workouts. In those instances, the “meal” will be much smaller (like only 100-200 kcals) and consumed 30-45 min prior to workout. Think in along the lines of part of an energy bar or a small bowl of oatmeal. If you aren’t doing an exhaustive workout, the pre-exercise calories aren’t as critical.
At least 2-3 hours before a workout, start hydrating. This can be water, a sport drink, or a fitness water. This will not only keep you hydrated, but allow ample time for emptying from the stomach so that you don’t get cramps. If you are wondering, “Which is better? Water or a sports drink?” Then answer is, “They BOTH hydrate equally well.” Choose the one that works best for YOU. There is a lot of science behind the formulas of the sports drinks, so definitely take some time to educate yourself and to try some of them. They will taste very different when they are consumed during/after exercise, as opposed to just drinking them as a beverage.
The sport drinks, like Powerade and Gatorade, are designed in way that reduces the incidence of cramping, promotes absorption and stimulates the thirst mechanism. They are generally around 6-8% Carbohydrate and use a combination of fructose, sucrose and glucose to promote emptying and speed fluid absorption. Gatorade is 6% and this helps stimulate carbohydrate absorption. Powerade is also 6%. They are both low sodium, with just enough to keep the thirst mechanism going!
Always pay attention to how well hydrated you are. Sweat production can vary depending on intensity, duration, temperature, and humidity. Fluid weight that is lost during exercise is fluid that must be replaced.
The Gatorade website has a tremendous amount of information if you want to check it out.
In my kickboxing class the other night there was mention of a supplement called glutathione. The class was encouraged to take it and a brief explanation was given about what glutathione actually is. I could tell that most people had never heard of it and were most likely not going to go look it up… and yet they looked interested in trying it. That is scary. So with that in mind, I wanted to give a little info on how to decide if taking ANY supplement is the right thing for you.
First of all, you should NEVER decide to take a supplement just because someone recommends it. You need to know what the supplement actually IS and what is it SUPPOSED to do. Then you need to evaluate if it is even something you need. Don’t take supplements because you think they will be an “insurance policy” for something. That’s stupid. That can even be dangerous. If you aren’t sure how to evaluate if a particular supplement is a good idea or not, ask a dietitian. If your gym isn’t networked with a dietitian, then look one up on-line yourself. Dietitians are great resources for stuff like this. Check out www.eatright.org for a list of dietitians in your area, or contact Rudog. We work with clients all over the United States. It might cost you a little money, but quality education should cost you something.
Some supplements have only been shown to be effective if the person taking them is deficient in that substance already. So, for example, if you aren’t deficient in chromium, a chromium supplement will probably not have the positive effect you are expecting. As a consumer, you wouldn’t necessarily know that. That is exactly why you talk to a professional. They know things you don’t. You get my point. You need to know what you are taking and why you are taking it.
After you do your homework and you know all you need to know about a supplement, you have to answer the tough question, “Do I NEED this?” If you don’t need it, don’t take it. Put your time and your money toward things you DO need. If you decide you could benefit from the supplement, then get with a physician or dietitian to determine what the proper dosage is going to be for you. Just because “Steve” takes a certain amount, doesn’t mean that is the right dose for you.
Most supplements do not have negative side effects when taken at the right dosage, but it is a largely unregulated industry and the FDA does not require (or even have) RDA’s for many supplements. You want to be sure you are not taking more of something than you need, but you also want to make sure you are getting enough to produce the desired result. This is where a physician or dietitian is really handy. They can also ask you specific questions to make sure that the supplement isn’t going to interfere with,or work against, anything else you may already be taking, regardless of whether it’s prescription or over the counter.
Supplements can be a wonderful addition to a great diet and a great workout regimen, but they can be a waste if they aren’t used correctly. Don’t waste money or time because you are too lazy to do a little bit of research. Get smart, you are worth it.
As a professional in this industry, I have done much of the homework for you. Rudog has developed a small line of supplements that give you everything you need, in the right amount. Visit our page for more information.