Why Nutrition is Important to Our Health
The 4 pillars of health are lifestyle factors that encompass all variables of health, wellness, and performance. Having even just one weak link will hold you back. We discuss each of the four pillars with our clients and focus on areas needing the most attention. For long-term success, we need to find balance between all four pillars and then work to improve them all from there.
The 4 Pillars of Health
Sleep
Stress Management
Nutrition
Movement
#1: Sleep
We all sleep. It is essential to life. It is how we recover from the day and recharge for the next day. For some reason, people love to ignore sleep. By that, I mean that they don’t give any thought to their sleep hygiene, patterns, routine, etc. Not getting enough sleep will result in poor energy, mood swings, lack of recovery, increased food cravings, and reduced motivation.
Both quality and quality of sleep are important to address. Even if you feel like you can get away with running on little sleep, you are leaving a lot on the table. You will be better if you are well rested. It will catch up to you.
#2: Stress Management
Stress is one of the most neglected things in life, especially in the health and fitness world. Interesting fact: The body cannot differentiate between physical and emotional stressors. Your health can be affected by too much of any kind of stress.
Too much stress (or poorly managed stress) will lead to musculoskeletal pain, headaches, irritability, weight gain, reduced muscle protein synthesis (muscle building), reduced libido, gut health issues (like poor digestion), impaired immune system, and difficulty sleeping.
Reducing the amount of stress and proper management of stress are crucial to your performance and overall health. Stress can kill you. A bit dramatic...but true.
#3: Nutrition
You can’t outwork a bad diet. When I talk about nutrition, I am not speaking with weight loss in mind, although that may be necessary for some people. Proper nutrition is more than just limiting calories or seeing the number on the scale go down.
Your health, energy, mood, hormones, immune system, and inflammation are directly affected by your diet. A healthy diet with the right ingredients can be as potent as anti-inflammatory meds or even reduce/prevent the onset of some inflammatory conditions.
Focus on hydration, quality, and quantity. Drink plenty of water, limiting or eliminating any sodas or processed drinks. Consume food high in nutrients (and again, avoid processed stuff). Choose fresh produce and meat over anything in a can or freezer aisle. Find portions that work with your body and goals. Stick to these portions. If you only put the right amount of food in front of yourself and pack the rest up into meals, you will be more likely to stick with portion control.
#4: Movement
Movement is medicine. That is our mantra. If you want to live a long life, independent from the help of others, and be able to enjoy your older years, you must MOVE. Movement is essential to keeping your muscles, tendons, bones, and joints strong. Movement is needed to keep the heart and lungs healthy. Movement keeps all systems in check and balanced.
Overall, general movement is way better than not enough movement. Typically, what we see from our clients is a lack of movement diversity. Some people run, but don’t do any strength training or stretching. Some people do yoga, but haven’t touched a weight in their life. Some people can lift hundreds of pounds overhead, but can’t run a mile.
Balance across movement variables is essential. Start with mobility, strength, and cardio. You can make it more complex and fun from there, but try to move in different ways to challenge your systems and improve across all areas of movement.
Where to Start
If your goals include improving your nutrition to improve your health, assist you in losing body fat or gaining muscle, or to aid in optimizing your physical performance, we want to provide you with 5 principles and habits to help you in achieving those goals. Let’s get into it…
#1: Have a clearly defined short-term goal
It all starts with a well-defined goal. Most people have now heard the term ‘SMART’ goals when it comes to goal setting. The SMART acronym stands for ‘specific,’ ‘measurable,’ achievable,’ ‘relevant,’ and ‘timely.’
Let’s specifically dive into ‘timely’ from the SMART goal acronym.
It often works best with nutrition goals to have short-term goals that provide a stepping stone to the next goal with overall goals broken down into more manageable short-term time frames. For example, if you want to lose 50 pounds, you may start with a goal of saying, ‘In the next 12 weeks I’m going to lose 10 lbs.’ Viewing it as a 12-week block of focused effort towards weight loss, with an achievable and sustainable amount of weight to lose provides a mental framework that keeps the workload approachable.
Often making the changes necessary to overhaul our nutrition and gain momentum towards achieving our goals takes a lot of effort and work. High levels of effort can only be sustained for so long before we begin to fatigue. Set an intention to sustain a focused and high level of effort and attention for 12 weeks. At that point, you can gauge success, take a ‘cruise’ period to simply maintain what has been achieved and determine what steps need to be taken next for the next wave of progress to occur towards the overall goal.
#2: Principles over methods
Principles are defined as, “a fundamental truth or proposition that serves as the foundation for a system of belief or behavior or for a chain of reasoning.”
Methods can be thought of as the means to put a principle into action or to carry out a principle.
All too often, especially regarding nutrition, people get way too deep into the weeds on the methods being used.
Stick to principles.
For example, for weight loss, given the first law of thermodynamics, a guiding principle is to take in less calories than you burn. Caloric restriction is tried and true when it comes to losing weight. Whether you do this through intermittent fasting, counting calories and macros, skipping breakfast, not eating 3 hours before bed, it all boils down to adhering to the general principle of caloric restriction.
Guide your plan with sound principles and find the methods that work best for you as an individual.
#3: Protein as the key macronutrient to target
Protein is a vital macronutrient for all kinds of nutrition goals – fat loss, gaining muscle, improving health status, etc.
Protein provides the essential building blocks for building muscle tissue. It also helps fuel muscular function for performance during workouts and plays a role in regulating hormones that control feelings of being full (satiated) or hungry.
Counting all your macros – every gram of fat, protein, and carbohydrate ingested, may seem like a daunting task. A good start can simply be to track protein intake and ensure you are hitting a minimum level to help assist you in optimizing workout performance and aid in maintaining lean muscle if you are in a fat loss phase or gaining muscle if that is your goal.
Shoot for 1.8-2.4 grams of protein per kilogram of bodyweight daily, to support improving body composition and maintaining or gaining muscle. For a 100-pound individual, this would mean that their body weight is 45.5 kilograms and that they should shoot for eating at least 82 grams of protein per day.
#4: Staying properly hydrated to help manage hunger
Hunger is tricky and gauging when we are truly hungry and in need of food can sometimes be difficult.
Sometimes signals we interpret as us being hungry may be our bodies signaling a need for something else. One example being that we may, in fact, need hydration.
While it does not appear that water intake directly causes people to eat less, it does appear that staying properly hydrated can affect our perception of hunger throughout the day.
Sometimes drinking a glass of water initially when we receive a signal of hunger in our minds, might be just what is needed to allow us to decide that we really don’t need food or a snack at that moment in time and this may indirectly lead to less calories being ingested, overall, throughout the day.
Shoot for half your bodyweight in ounces of water each day.
#5: Manage your environment to set yourself up for success
If you took psychology 100 in college, you heard about the concept of classical conditioning.
This is the behavioral principle that states learned behaviors begin to occur when a neutral stimulus becomes associated with a learned response over time.
An example of this is a dog owner using a leash every time they take their dog outside for a walk. The dog begins to associate their owner grabbing the leash with going outside for a walk. So, every time the owner grabs the leash the dog gets excited and runs up to the door waiting to go outside.
Many of our behavioral patterns can simply boil down to classical conditioning, including nutrition behavior habits.
For example, if every time we watch our favorite show on Netflix we also grab our favorite bag of candy and eat it while watching the show. Over enough time, we may just grab the bag of candy and start eating it when we are watching our favorite show on Netflix without even considering if we are even hungry or want food at that time.
Do an inventory of some of your eating habits that you know are detrimental to your goals. Are some of these habits simply just automatic responses to a certain activity, place in your house, feeling/emotion, etc.? If so, create a strategy to change the pattern and break the habit. For example, in the scenario above, maybe you skip buying the candy during your next trip to the grocery store and replace the candy with a bowl of fruit while watching your show.
How to Improve Meal Prepping to Maintain Better Nutrition Habits
Meal prepping is a great way to stay consistent with eating healthy choices. You can either prepare foods to be cooked on certain days, saving time on work nights, or you can actually pre-cook meals to be consumed throughout the week
If you find yourself ordering out frequently, grabbing unhealthy snacks from vending machines or convenience stores, or spending too much time during the week cooking, then meal prepping is right for you.
Here are some tips to make meal prepping easier:
1. Dedicate a specific time for meal prepping.
The most common day for this is Sunday because most people have the time on Sunday and the food can be prepped for the work week. That being said, each person has a different schedule and you can do this whenever is best for you. You can block out a time of a few hours for grocery shopping, meal prepping, and cleaning up. I would block 3-4 hours at first.
2. Choose food items and recipes that will stay fresh in the refrigerator throughout the week.
Typically, this includes crunchy vegetables, starchy vegetables, whole grains, lean meats, sliced snacking veggies, hummus, etc. You can decide to cook separate items or full recipes. If you cook full recipes, then your week is simple. Just make enough servings to make it through the week. If you elect to cook separate items (for example: chicken, pork, rice, broccoli, cauliflower, brussels sprouts, and asparagus all in separate containers), then you can mix-and-match these items throughout the week to avoid eating the same exact meal everyday. There are a bunch of apps out there these days to look at recipes. Pinterest is one of the easiest ones to find and save recipes.
3. Use your meals to make a grocery list, and make sure you stick to your list.
This is important because you don’t want to go buy a bunch of random items that will sit around. You don’t want to fill your pantry and fridge with unnecessary options when you have already planned out the week. If you know you will snack, then build that into your prep and cut up some fresh produce or buy your favorite protein bars accordingly. You are much less likely to eat a bag of chips or a package of Oreos if they aren’t already in your house.
4. Consider using a slow cooker.
My wife and I use our slow cooker all the time. The total time for cooking may increase, but it’s passive time that we can spend doing other things. Simple recipes will allow you to dump all or most ingredients into the slow cooker and not have to worry about it for hours. When it’s done, just divide up your portions into containers and clean the slow cooker. Done.
5. Pack your meals or food items into clear containers and refrigerate or freeze them.
Clear containers allow you to see what is inside very easily. This simple step makes the meal more appealing. Ideally, you are only cooking for a length of time that all items can be left in the refrigerator to keep things simple. If your refrigerator looks crazy and you have a bunch of people in your house, you can also consider labeling each container with the name of the person to eat it and the date for consumption. The goal is to make enough for the week so that you do not need to order out but also so you are not throwing away meals because you cooked too much.
6. Be consistent.
While starting a new habit (or improving on a habit), you need to be purposeful and consistent. If you are tired on Sunday, still do what you set out to do. If you are busy on Sunday, maybe set yourself up and meal prep on Friday or Saturday instead of giving up for that week. In extreme situations where you are unable to give any time (out of town and get home late on Sunday), you could either prep and freeze before your trip or use a meal prep service (some examples near Baltimore are Territory, Jimmy’s Famous Meals, and John’s Fit Meals) for those weeks. They have a premium cost, but are beneficial when you cannot put in the work yourself.
Healthy Fats Vs. Unhealthy Fats
There are various types of fat: monounsaturated, polyunsaturated, saturated, and trans. Foods that are high in fat will be healthy or unhealthy based on which type of fat it is made up of. Too much of any type of fat is bad and will lead to weight gain, but the same could be said about eating excess of any type of food.
What Are Fats?
Fats, also called fatty acids or lipids, are made up of 3 molecules (called triglycerides). Our bodies produce many of the fats that we need to survive. Essential fats are the fats that we need but our bodies do not produce. Essential fats can be omega-3 or omega-6.
We need to eat fats for many reasons. Here are some of the many benefits:
Improving absorption of vitamins A, D, E, and K
Improving heart health
Improving skin health
Reducing LDL cholesterol levels
Feeling satisfied longer after a meal
Healthy Fats
There are 2 main types of healthy fats: monounsaturated and polyunsaturated.
Monounsaturated fats are known as heart healthy fats and they also help regulate cholesterol levels.
Sources of monounsaturated fats are:
Nuts
Vegetable oils
Peanut butter
Almond butter
Avocados
Polyunsaturated fats are known as essential fats. These are usually found in fish and plant-based foods. These are further categorized by omega-3 and omega-6.
Sources of omega-3 polyunsaturated fats are:
Salmon
Herring
Sardines
Trout
Walnuts
Flaxseed
Chia seeds
Canola oil
Sources of omega-6 polyunsaturated fats are:
Tofu
Soybeans
Soy nut butter
Walnuts (yes -- these are high in both omega-3 and omega-6 fatty acids)
Pumpkin seeds
Sesame seeds
Sunflower seeds
Vegetable oils
Unhealthy Fats
The 2 main types of unhealthy fats are saturated and trans fats.
Saturated fats are typically found in meats and dairy. These are meant to be consumed sparingly.
Sources of saturated fats include:
Fatty cuts of beef, lamb, or pork
Dark chicken meat
Poultry skin
Whole milk
Butter
Cheese
Sour cream
Ice cream
Tropical oils (coconut oil, palm oil, cocoa butter)
Lard
Trans fats should be avoided as much as possible. These are the worst fats.
Sources of trans fats include:
Fried foods (french fries, doughnuts, fried fast foods, etc.)
Margarine
Vegetable shortening
Baked goods (cookies, cakes, pastries)
Processed food snacks (popcorn, crackers)
Eating a well-balanced diet includes eating fats. That being said, you should eat the right types of fats to promote wellness. Focus on the healthy fats (monounsaturated and polyunsaturated) when deciding what to cook/eat.
Benefits of Turmeric
Turmeric is touted as one of the best nutritional supplements. Turmeric is a cousin to ginger. Most of its benefits are linked to curcumin, which is the main active ingredient in turmeric.
Important to know: Most studies showing the benefits of turmeric use extracts, not the spice. You may need to seek out highly concentrated supplements in order to see significant benefits. Curcumin becomes more effective when taken with piperine (exists in black pepper).
Turmeric Benefits
1. Anti-Inflammatory Effects
Turmeric/Curcumin is a strong anti-inflammatory. Some studies suggest that curcumin is as effective as anti-inflammatory drugs without the side effects.
2. Antioxidative Effects
Curcumin is a powerful antioxidant and also boosts the body’s natural antioxidants. Antioxidants protect the body from free radicals, which are responsible for aging and many chronic diseases.
3. Improved Brain Function
Curcumin helps to boost brain-derived neurotrophic factor (BDNF), which acts like a growth hormone in the brain. This suggests that curcumin can be beneficial in preventing and treating brain diseases, however more studies need to be done to confirm this. Increasing your BDNF levels can improve memory and overall brain function.
4. Helpful in Preventing and Treating Medical Conditions
With the anti-inflammatory and antioxidative benefits of turmeric/curcumin, it’s clear that this supplement can help with preventing and treating many medical conditions. Common diseases that would be targeted are osteoarthritis, hypertension, heart disease, depression, and even cancer.
The information on how much turmeric to consume is still highly variable in studies, making it difficult to give a proper recommendation. You are more likely to see benefits by using a turmeric/curcumin extract from a reputable company rather than by using a spice from the grocery store. Do some research before you buy the first turmeric supplement you see.
Postoperative Nutrition Considerations
Surgery is something that we hope to avoid throughout our careers in both competitive athletic pursuits and in our recreational exercise years. However, as the saying goes, stuff happens.
So, if we’re faced with a situation where surgical intervention is the necessary approach to resolving an injury we have sustained, then our goal shifts towards the most effective and efficient rehabilitation from that surgery. Just as there is ‘optimal’ when it comes to performing in our sport or activity, there is also ‘optimal’ when it comes to post-surgical recovery. And ultimately, optimizing our post-surgical rehab gets us back to the activity or sport we want to be participating in as quickly as possible.
There are certainly other considerations when optimizing post-surgical rehab, such as optimizing sleep, hydration, and consistently performing your physical therapy exercises. But, in this article, we want to provide some insight on a sometimes under-appreciated aspect of recovery, which is nutrition.
Surgery is stressful to the body
Undergoing surgery means there will be a significant stress response in the body. Metabolic, inflammatory, and immune responses within the body will be sent into overdrive to attempt to heal. In addition to this, and especially important after orthopedic surgery, muscle protein synthesis becomes reduced and protein breakdown increases. This, in addition to immobilization that is often required following surgery, can lead to significant loss of muscle (atrophy) and strength.
Think optimize and minimize
Having realistic goals is vital. Avoiding the above altogether is impossible. The body is going to have to go through a natural healing process. However, what we can do is minimize the amount of atrophy and strength loss that occurs and ensure that we are providing our bodies with the appropriate building blocks to aid in the repair and recovery process to make it as efficient as possible.
A crucial building block to the repair process after surgery is amino acids. Stores of amino acids in the skeletal muscle will be used by the body after surgery to aid in healing. So, we have to ensure that our protein intake is adequate to provide the body both a sufficient amount of amino acids to heal AND to maintain and restore our muscle mass and strength. Because of the healing process that is also occurring, post-surgical daily protein requirements will be even higher than normal.
A 2016 paper in the Clinical Nutrition Journal showed that post-surgical amino acid supplementation effectively reduced whole-body and muscle catabolism (breakdown) by stimulating a 40% increase in muscle protein synthesis and caused a 20% reduction in whole-body protein/amino acid breakdown. Further, a 2021 paper in the Journals of Gerontology Series A, showed that essential amino acid supplementation following total knee replacement surgery led to less quadriceps and hamstrings muscle atrophy at 2 and 6 weeks following surgery compared to placebo. So, as we can see, protein and essential amino acids are vital for recovery and best outcomes after surgery. Now, the next question, how much?
Protein recommendations
A general recommendation for daily protein consumption during post-operative rehab is 1.6 g/kg/day at a minimum and up to 2.0-3.0 g/kg/day. What this means is that an individual who weighs 160 lb, or 72.5 kg, should consume 116 to 217.5 grams of protein per day.
Other post-surgical nutrition considerations
Hopefully if you have made it to this point in the article you now are on board with the importance of nutrition in optimizing recovery following surgery. To conclude, here is a list of some other post-surgical nutrition considerations for most efficient and effective recovery:
Reduce intake of inflammatory foods (i.e. sodas and other sweetened drinks, cookies, chips, fried foods, refined grains, foods with a lot of added sugars, etc.)
Eat sufficient fiber to avoid constipation
Appetite may be reduced, especially, in the first several days following surgery. This may be a time when amino acid supplementation or protein shakes in powder/drink form is advantageous.
Ensure adequate nutrition to fuel exercise sessions when you are performing your rehab/physical therapy exercise. Make sure you are eating around the window of your rehab sessions just like you would before and after your training sessions in the gym.
Creatine monohydrate, omega-3 fatty acids, and probiotics are other supplements that have been shown to have an ability to aid in supporting muscle function and strength and may be worth researching further and adding to a post-surgical supplementation regimen. More on these supplements and their potential for aiding muscle building and strength can be found here and here.
Speed Up Healing with these Foods
Nutrition actually plays a powerful role in managing your inflammation. Nutrition is also super helpful in preventing injuries and getting back to full strength at the end-stages of recovery, but we will cover those in other posts.
Before we dive in, I want to mention that some of these foods, herbs, and supplements may interact with medications. Most notably, taking ginger may hinder the effectiveness of blood-thinning drugs. Consult with your physician or a nutritionist prior to making big changes to your diet if you are taking medications or have gastrointestinal issues.
Anti-Inflammatory
-
Fish
Mackerel
Salmon
Sardines
-
Berries (especially blueberries)
Grapefruit
Pineapple
Limes
Lemons
Kiwi
Mango
Papaya
Avocado
-
Dark leafy greens
Red and yellow bell peppers
Broccoli
-
Walnuts
Flaxseeds
Chia seeds
-
Fish oil
Flax oil or ground flax
Olive oil
-
Curcumin (from turmeric or curry powder)
7 tsp per day of powder
400-600 mg per day in supplement form
Ginger
100-250 mg per day in capsules
250-1000 mg per day of extract
May interact with anticoagulants (i.e. Warfarin)
Garlic
2-4 cloves per day
600-1200 mg of aged garlic extract
Bromelain (from pineapple)
2 cups of pineapple per day
500-1000 mg in supplement form
Green tea extracts
Pro-Inflammatory Foods to Avoid
-
Breakfast cereals
Cheese
Canned vegetables
Bread
Deli meats
Microwave meals
Most snacks
-
Red meats
Chicken skin
Whole-fat dairy products
Butter
Ice cream
-
Baked goods
Shortening
Frozen pizza
Fried foods
Margarine
-
Corn oil
Sunflower oil
Safflower oil
Soybean oil
Proper nutrition can really speed up the healing process. It is equally important to avoid pro-inflammatory foods as it is to add anti-inflammatory foods.
What to eat BEFORE a workout
Some people drink pre-workout drinks before a workout. Some people will go into a workout without eating. Some people snack before a workout. To figure out what the best pre-workout nutrition for you, we’ll have to take into consideration the time of day that you are exercising.
What should I eat before a workout?
What you eat depends on when you eat/workout.
If you are working out in the morning, then you don’t necessarily need to eat anything. Eating immediately before working out can upset your stomach. If you are exercising later in the morning or feel like you need to get something in your stomach before exercising, then go for something high in carbs so the body can digest it fast and utilize the energy. Examples include half of a banana, applesauce, and raisins.
If you are working out in the afternoon or evening, the recommendation is to eat a snack prior to exercise. If you are snacking 2 hours or more prior to the workout, then you can eat just about anything as the body will have time to metabolize and digest. That being said, focus on whole foods and don’t eat until stuffed. If you are snacking about 30-60 minutes before a workout, then you should choose your snack carefully. Limit the calories (about 100-200 calories is a good goal) and limit fats (i.e. peanut butter, avocado, coconut oils, butter spreads, etc.). High calorie and high fat foods can slow down your metabolism and cause gastrointestinal distress during the workout. Stick with fruit, yogurt, or protein shakes.
Everyone is different, so listen to your body and modify as needed.
Are energy drinks good for me?
It depends! Some are better than others as far as ingredients.
More importantly, why do you feel the need to drink an energy drink? Are you low on energy? If so, is that because you aren’t getting a good night’s rest? Is it because you are not eating enough quality foods during the day to support your energy? Drinking an energy drink is really just covering up those issues with a band-aid to get through the workout.
If you are looking to boost your performance, then caffeine has been shown to be effective before a workout. About 100 mg of caffeine is enough. The upper limit of “too much” is about 400 mg, although this varies depending on age, gender, and weight. One cup of coffee will give you about 100 mg of caffeine and should be enough.
Energy drinks tend to have many other ingredients (in addition to caffeine) that work as stimulants. These can really get your heart rate to go up. A small consequence is that you have difficulty managing your heart rate during a workout. A larger consequence and much more dramatic) is the possibility of a heart attack, which has happened in plenty of otherwise healthy athletes, young and old.
The bottom line is that you should figure out why you feel the need to drink an energy drink. If you feel like you need caffeine, then try drinking a cup of coffee instead.
Are protein bars good to eat before a workout?
Protein bars are good in a pinch, like if you are traveling a lot that day, didn’t have a lunch break, or are just on the go. They can supply you with some calories and are better than nothing. However, there are more bad ones out there than good ones. Pay close attention to how much sugar (shoot for under 10-12 g), protein (shoot for 15-20 g), and fat (shoot for under 8 g) are in the bar.
Some good options of protein bars include RXBAR, ONE, Quest, Vega, and Kirkland Signature.
Supplements to Consider Taking for Health and Longevity
Whether you are a veteran meathead and have memories of crushing NO-Xplode before workouts, a science nerd obsessed with the Huberman Lab Podcast, or someone new to fitness noticing all the shiny supplement labels at the front desk of the gym along with all the colorful shaker bottles floating around (I think I have fallen or do fall in to all 3 categories), if you have spent any time in the gym or at any point have started an exercise routine to improve your health, you have undoubtedly been exposed to supplements.
But the supplement world can be a tough one to navigate. So, what should you be taking?
Let’s start, however, with this. You need to have the foundation of your house built first before supplements matter. A balanced diet consisting of mostly clean, whole food sources along with having your sleep and recovery in order is the foundation and the bricks that make your house. Without these, supplements will not be able to provide the potentially significant benefit that they can provide.
So, you have the foundation of your house built for a healthy body that will perform at its highest level and provide you with the longevity to remain active through a long life. NOW let’s get to the supplements that can help take your health and longevity to the next level.
We are going to discuss 5 supplements here that you should take if health, performance, and longevity matter to you. Let’s stick with our house analogy and discuss the ‘3 roommates’ that live in the house together.
-
If sound nutrition, good sleep, and proper recovery are the foundation and bricks of your health and fitness house, a multi-vitamin is the mortar that holds the bricks together.
Our bodies depend on many different vitamins and minerals to complete the complex tasks of keeping our bodies moving and performing our physical activities on a daily basis. There are over 40 essential micronutrients (think things like zinc, magnesium, calcium, etc.) required to maintain our bodily functions efficiently. Sometimes we cannot cover all our needs through our diet alone. This is where supplementing with a multi-vitamin comes in. Maintaining appropriate levels of vitamins and minerals can help our immune system function optimally, keep our mood regulated, and help with optimal hormonal functioning (1).
Make a good daily multi-vitamin part of your daily supplement routine to pick up the slack for any gaps that may be left in micronutrient needs not met by your diet.
-
Vitamin D is the Ring doorbell camera or security system that keeps our health and fitness house safe and protected.
Vitamin D provides a powerful boost to the immune system and can help bolster immune response to aid in protecting the body against disease (2). Vitamin D also has an important role in absorbing and retaining calcium and phosphorus, helping to build and maintain bone health (3). Vitamin D can also aid in reducing overall inflammation in the body.
It’s often included in a multivitamin supplement, but to really get the true power and boost to our immune system that vitamin D can provide, we often must supplement it independently and at higher dosages. The recommended dietary allowance (RDA), alone, for vitamin D is 600 IU (international units) and many do not even hit that amount on a daily basis.
-
Now we get to the roommates living in our health and fitness house. Fish oil is the elderly grandparent of protein powder and creatine’s who owns the house, but benefits from having protein powder and creatine around to help with chores and other manual labor projects, so likes living with the ‘young people.’ Fish oil is a retired triathlete who looks forward to pickleball 3 days a week now to stay active between reading books.
Research points to fish oil potentially having a role in maintaining cognitive function as we age, which can help protect against dementia and Alzheimer’s Disease (4). Fish oil also has potent anti-inflammatory effects that can help to reduce muscle soreness after workouts and may even help us in maintaining muscle as we age (5). Some research also even points towards fish oil helping with symptoms of depression (6).
A high-quality fish oil supplement will provide an abundant source of omega-3 fatty acids, which is what we’re after to get the benefits listed above. The reference daily intake (RDI) for omega-3 is 1,100 mg for women and 1,600 mg for men, while the RDI for the combined total of EPA and DHA (specific types of omega-3 fatty acids) is 250-500 mg. If your fish oil supplement hits these baseline values, you’re off to a good start.
-
ItOur next roommate is protein powder. A classic ‘don’t judge a book by its cover’ case of a person. Protein powder has a successful career running a manual labor business, is tatted up and jacked and can rep 2 times their body weight for multiple sets on squats, but they are also a big teddy bear. Protein powder volunteers at the local animal shelter and never passes up the opportunity to help an elderly man or woman cross the street.
Protein powder has been a victim of the power of marketing in the supplement world. Often, it’s associated with gym bros who ‘want to get huge and shredded.’ News flash here people, protein powder is literally just (basically) all the same amino acids that are in the chicken breast you eat on top of your salad, just in powder form. You’re not going to ‘get too bulky’ by drinking a few protein shakes.
What you will accomplish though, with using a high-quality protein powder supplement and increasing your protein intake via a shake or 2 added into your daily nutrition, as mentioned above, is getting all the amino acids that are the building blocks necessary for the body to build muscle, maintain a normal digestive system, and make hormones and neurotransmitters.
You must have sufficient protein in your diet to build and maintain muscle. Of course, building muscle is important to achieve our fitness goals and progress in the gym. It’s also important in helping us achieve our body composition goals. However, maintaining muscle is extremely important as we age. Sarcopenia, or loss of muscle as we age, is linked to increased incidence of frailty, falls and fractures in elderly individuals (7).
To build muscle, it is recommended to take in 0.5 to 0.8 grams of protein per pound of bodyweight (8). For a 150-lb individual this would mean 75 grams to 120 grams of protein per day. And while it could be debated that you may even want more than this, if you aren’t even currently hitting this number, you should strongly consider increasing your protein intake and adding in a protein powder shake can be a good way to do this.
-
Our final roommate is Creatine. Creatine was the directionless kid in undergrad who loved going to the gym and just wanted to get huge. They got a little off course after college, but finally matured and got their head on straight, decided to change their ways and get serious, and is now in medical school while living with cousin protein powder and grandparent fish oil.
Creatine has been absolutely shown in research to improve performance in the gym. Largely due to its ability to help maintain ATP levels within muscle cells while work is being performed. Creatine can help improve and increase maximal strength, power production, and sprint speed (9).
What a lot of people don’t know, and what is becoming increasingly clearer with more research on creatine, is that it can also be a beneficial tool for cognitive health and function as well. A growing body of literature points towards creatine’s ability to improve cognitive processing, maintain brain function and even help with recovery from trauma (10).
Creatine monohydrate at 5-10 grams per day has been recommended for the above benefits to be achieved (11).
The quality of ingredients used, sourcing, and production all matter and can make a difference in the effectiveness of a given supplement. There are a lot of great brands out there, but it can be challenging to find one company that makes all the supplements you are looking for and at the desired quality. We believe Thorne Supplements provides this option. Thorne’s ingredients are lab tested for purity, quality, and to ensure no contaminants. They also make a point not to use unnecessary fillers or binders and have over 30 supplements that are NSF certified for use by competitive athletes, which are some of the reasons why they have earned our trust and why we personally order supplements from Thorne as a staff at Outlast.
Because of our belief in Thorne’s quality, we have also chosen to partner with them to offer our clients a discount on their retail prices and to receive free shipping. If you wanted to take advantage of this offer, simply go to https://www.thorne.com/u/outlasthealth and create an account and follow the ‘Thorne Supplements’ link under the ‘Shop’ tab on the outlasthealth.com website and place your order from there.
Creatine for Women
Creatine is the #1 most researched supplement on the market. However, until recently all the studies were done on men. It has also almost exclusively been marketed towards men. I know many women, myself included, have been skeptical of creatine use because of the “bro-like” atmosphere surrounding it. Thankfully things are changing and more and more research is looking at the effects of creatine on the health of women. And not just young women, but women throughout the lifespan.
What is creatine?
Creatine is a naturally occurring compound that is stored in muscles. A small quantity of creatine is also stored in the brain. Creatine helps synthesize adenosine triphosphate, or ATP, which is commonly referred to as the “powerhouse molecule” in your cells. ATP is critical for muscle function and growth, brain function, and for many of the body processes.
Creatine is produced in the liver and pancreas but much of the creatine in our body comes from our diet. Creatine can be found in red meat, fish, poultry, and dairy products. In order to consume the recommended amount of daily creatine solely from food, you would need to eat multiple pounds of meat daily. This is not happening for the vast majority of us, so creatine supplementation is highly recommended.
Research shows that women have 70-80% less creatine stores than men and tend to consume less creatine through their diets. This makes women ideal candidates for creatine supplementation.
What are the benefits of creatine for women?
Increases Energy
Creatine is literally involved in producing energy in the form of ATP in our cells. Creatine helps to improve work capacity and performance of your muscles and will help to give you that extra boost of energy to run faster, lift heavier, and have better mental acuity.
Improves Cognitive Function
Creatine has been proven in research to improve tasks utilizing the frontal cortex of the brain, such as learning, memory, and attention and contributes to creating a “pro-energetic” environment in the brain. There are many vitamins and supplements on the market that claim to improve memory, but creatine is unique in the fact that it holds up to these claims when thoroughly researched. A recent Grade A study proved that individuals supplementing with creatine had significantly improved memory as compared to a placebo. These effects were even greater in healthy, older adults (66-76 years old).
Because of these findings, current research is looking into using creatine supplementation as part of a treatment program for neurological conditions such as Alzheimer’s, Parkinson’s, PTSD, depression, and anxiety.
Improves Lean Body Mass
Many women have been reluctant to use creatine due to the fear of weight gain. This is a largely unfounded belief, especially for women. There may be a slight increase in weight initially due to an increase in cellular hydration but this is largely found in men and not women.
A recent study showed a significant increase in strength and decrease in body fat percentage using skinfold testing in women who utilized creatine supplementation in addition to a strength training program vs. women who did the same strength training program without creatine supplementation. So if you want to become a lean, mean, fighting machine and decrease your body fat percentage, creatine can help you get there.
Enhances Muscle Recovery
There appears to be a positive correlation between creatine supplementation and muscle recovery. However, more research is needed to determine the exact relationship between creatine and recovery.
Improves Homeostasis During Times of Hormone Fluctuation
Creatine synthesis is influenced by hormone levels. Unlike men, women regularly experience hormone fluctuation. When our sex hormones are low, creatine synthesis is also low. Having creatine supplementation on board can just help to off-set the times when natural creatine is low.
How does creatine specifically impact women throughout the lifespan?
Throughout a woman’s lifespan, naturally occurring creatine is highest during the menstrual years and lowest during pregnancy and menopause. It is worth considering creatine supplementation especially when pregnant or when entering menopause and throughout the aging process in order to combat those low periods of naturally occurring creatine.
For women experiencing a menstrual cycle, naturally occuring creatine concentration is highest during the ovulation phase when estrogen and progesterone are at their peak levels, and lowest during menses. Using a form of creatine supplementation can be helpful to mitigate those times when natural creatine is low so that you can still continue to feel energized, mentally sharp, and ready to exercise.
Are there any negative side effects?
No! This is amazing news. There is very little evidence to suggest any negative side effects for men or women to use creatine supplementation at any point in their lives. Both healthy and unhealthy populations can safely incorporate creatine into their routine. If you have any concerns, however, please speak with a health professional to get specific recommendations.
The 2020 study entitled Risk of Adverse Outcomes in Females Taking Oral Creatine Monohydrate: A Systematic Review and Meta-Analysis clearly outlined the lack of adverse effect of creatine supplementation on the gastrointestinal, renal, hepatic, or cardiovascular systems among women supplementing with creatine.
How much creatine should women take?
There are two approaches when it comes to introducing creatine into your routine. If you are looking for a fast way to see changes, you may want to take the “loading approach”. This is ideal for women that are training for a specific event in a limited time period.The loading approach is based on increasing creatine by 19% which typically works out to 15-20 grams a day for 3-7 days and then is followed by a consistent routine of 5-10 grams per day.
If you are not concerned with a fast turn-around, the most common recommendation for creatine supplementation is 5 grams a day. This approach will take 3-4 weeks in order to see an increase in muscle creatine stores.
Creatine absorption can be influenced by insulin availability. If you have issues with insulin metabolization, consult a professional on how much creatine you should add into your routine.
To recap, creatine has long been marketed towards men as the secret muscle building molecule and women had largely been left out of the conversation around creatine. Recent research proves that there are so many wonderful benefits and really no negative side effects and creatine supplementation can be safely implemented in almost all people. Women have less naturally occurring creatine stores than men which makes them even more ideal candidates for supplementation. Come on ladies, let’s reap all the benefits that creatine can give us!