Gaining Weight 101 MRR Ebook

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Chapter 10 – Do you need Supplements?

This is a topic that is widely debated in the health and fitness arenas. The anti-supplement camp says that a person can get all of the nutrients they need by eating a variety of healthy foods in the right proportions. They suggest eating at least 5 servings of fruits and vegetables per day along with enough dairy products, lean protein and whole grains. In their minds the supplement manufacturers are just out to get your money.

The pro-supplement camp, however, says that the produce that is available today is being grown in soil that is increasingly depleted due to over-cultivation and lack of proper rotation techniques and contains far less vitamins and nutrients than it did back in the old days. They claim that you would have to eat way too much food and consume far too many calories to meet your nutrient requirements. I tend to agree and would suggest a good multi-vitamin to most people.

You should seek a vitamin without iron, however, because the ferrous sulfate they use as an iron supplement is difficult to assimilate in the body (especially when taken at the same time as calcium) and adequate iron can be consumed through small portions of lean red meat and green leafy vegetables.

When it comes to all the supplements for weight lifters, there is just as much debate. While some of these supplements have been proven to improve gains slightly, I am not sure the benefits outweigh the costs for most of these types of supplements. Other than maybe taking an amino-acid supplement post workout (a good whey protein shake will have all the amino-acids you need for proper recovery), I would suggest saving your hard earned money for more important things.

What about caffeine? Studies have shown an increase in performance and endurance when taking a caffeine supplement (cola, coffee, green tea or “energy drinks”) before a cardio workout. Another touted “benefit” of caffeine is that it boosts the metabolism. Since your program does not include a cardio workout and you do not want to increase your metabolism (you are burning calories too quickly already), I would strongly advise avoiding caffeine altogether.

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