Supplements

One of the biggest misconceptions is that we get all our vitamins and minerals our body needs from the food we eat.  The truth is that no one person can get all the nutrients and eat that perfectly everyday for 365 days a year.  That is where the term supplement comes from.  

My first recommendation to anyone wanting to improve their health is to start with a good multivitamin.  My second is to get a good protein supplement.  Protein is the building block to muscle size and recovery.  Most people do not get enough protein in their diets, and if they do get any it is usually outweighed by too many carbs.  Typically, I eat more protein than carbs (50% P, 30% C, 20% F) and in the off-season that make change a little (40% P, 30%C, 30% F). 
Where I see the biggest mistakes made with protein is when and what type should be taken.  There are many types of protein, and is it essential to get different kinds.  Typically, there are four kinds of protein used in protein drinks;

The egg was the old standard, it is a great quality protein, but must be cooked, eating raw is not recommended anymore due to bacteria, also have to get rid of some of the yolks due to cholesterol and fat concerns. Eggs are very inexpensive, or for a little more money egg substitutes can come in handy for training and preparation.   Whey is the new king of protein which is the most complete and highest quality of the four, full of BCAA and antioxidants. At one time it was thrown away as a waste product of milk being turned into cheese.  Whey has a fast absorption rate for immediate recovery and protection from overtraining.  Casein is milk based and rich in calcium, vitamins A and D.  It has a slow absorption rate of around to 6-7 hours, which helps for recovery over longer period of time, before bed is a good time for this type maybe that is why warm milk was always recommended years ago.  Soy comes from the soybean and is recommended for those that are lactose intolerant, it has a slower absorption rate, but most soy proteins tend to have a funny taste to them.

Taste does become an issue with protein drinks, especially if you replace at least one meal a day with one, but as with my salad tips don’t add in a lot of calorie loaded extras in order to fix this.  Try fruit, ice, or very little non-fat milk. 

Another thing to look at when buying protein is the packaging.  If you use a lot of protein the jugs become more affordable, but if you travel a lot or don’t consume a lot, then the individual packets will come in handy, but at a price.  Every time a jug is opened there is a chance that the quality of the protein diminishes in time.  Packets are sealed for one serving and maintain quality and freshness, but will cost a little more.

Protein or MRP bars are also a good way to get extra protein and easy to carry in a bag at work or on the go, but keep in perspective the amount of protein to carb ratio that is used to make up for taste, and the price per protein is always more expensive.