Tag Archives: athletes

SUPPLEMENTS: What You Need… and What’s Just Robbing You.

The “supps” craze is sweeping the nation. Everyone is selling them, creating them, marketing them, hiring athletes to support and try them. We’re the test-bunny generation for an exorbitant amount of synthetics, additives, good and bad.

We are the product guinea pigs of the fitness industry.

If you’ve been online or anywhere near a GNC, you’ve probably seen the insane range of things you’re being told you “need” to reach your “goals”. Or maybe a coach has pushed products at some point, suggested supplements… or suggested nothing and you’re not sure WHAT you need.

Here’s the low-down on a decently comprehensive list of What You Need, and What’s Just Robbing You.

Supplements: 

What You Need

Glutamine: 

Anyone under any kind of stress can benefit from increased amounts of glutamine. It is primarily used to ensure optimal performance in the small intestine, however it is also found in muscles, skin, and organs such as the kidneys and the liver. Because stress inside the body usually results from an injury to the skin or muscles, or internal distress, these situations mean an increased need for glutamine. Keep in mind that resistance training creates small tears in the muscles, and we know that after training, glutamine levels in the body are reduced. Supplementing with glutamine is a good call for anyone engaged in high intensity strength or cardiovascular training.

Multivitamin: 

Unfortunately, highly processed foods in this day and age mean we don’t get the amounts of nutrients we used to from organic compounds. EVERYONE should be supplementing with a basic multivitamin to support a healthy heart, healthy skin and hair and nails, recovery and other essential benefits. .

BCAAs:

As a working athlete, you’re probably also concerned with the rate of protein synthesis taking place in your body. Since new muscle mass can only be built when protein synthesis takes course and old tissue is repaired while new tissue is built up, the faster this process progresses, the quicker you will see results. Essential aminos are a part of this process, and cannot be absorbed from food or produced as extensively as desired by the body. Supplementing with branched chain amino acids will help you recover and build faster and more efficiently. Aminos are also essential to a healthy immune system.

Vitamin C, Vitamin E, Vitamin D3:

Check your multivitamin and the recommendations for your age and gender to see if they provide enough of these essential vitamins. Many do not. If possible, supplement accordingly.

Fish Oil:

This supplement helps support bone density, mood, and healthy cholesterol levels. Adding 3-6 grams of fish oil a day can help promote healthy ratios of HDL to LDL, as well as healthy levels of triacylglycerol concentrations in the body when they are already in healthy range.

Protein: a good protein source has few synthetics and additives, contains at LEAST 25g protein, and is low in sugar. You need protein powder for fast absorption post-workout. Invest in a good one, but don’t go too crazy.

What’s Just Robbing You

YOU DO NOT NEED THE EXPENSIVE, BRAND-NAME VERSION OF COMMON VITAMINS AND MINERALS. i.e. fish oil, vitamin e, multivitamins, and things along those lines: the common, basic wal-mart or vitamin store brand will do JUST FINE. 

The same thing goes for expensive fat burners (mostly just caffeine and sweetener), wildly pricey proteins, and other random supplement hybrids that have no clear benefit or market research. Avoid them.

The In-Between 

There’s only a few things I think fall into this category: pre-workouts and fat burners and creatine. SOME people benefit from these, some do not.

Most pre-workouts and fat burners are full of sucralose and additives, and are driven by caffeine. Everyone is sensitive in different ways to caffeine and niacin. If you really need a pre-workout boost (I just use coffee) or feel the need to “try” a fat burner, make sure you follow directions carefully and get a few samples until you know what you like and what your body can handle.

Two common ingredients in pre and fat burners and the need-to-know about these ingredients: 

Carnosyn (Beta Alanine)

Carnosyn is the brand name of an ingredient called Beta Alanine. Beta Alanine is an amino acid (non-essential) already found in our bodies. In the muscles, it forms a bond with another amino acid called histidine to form muscular Carnosine. The Carnosine works to fight off the molecules produced in the muscles that usually lead to fatigue and eventually failure. By increasing the amount of carnosine in the muscles, we increase their endurance, as well as speed up recovery. When the beta alanine binds with the nerves under the surface of our skin, they begin to fire at a faster rate which produces the tingling effect.

Niacin (a.k.a. Vitamin B3, Niacinamide)

The B-Vitamin complex in our bodies primary function is correlated with digesting the food we consume. By doing so, they are the major players in our bodies production of energy. The sensation that we feel due to a high dose of Niacin is known as a “flush”. This flush arises from the Niacin in our body causing small blood vessels to open up, especially near the surface of the skin.

On to Creatine: 

The jury is really still out on creatine, and there’s a few types. If you’re looking for a “pump” without a lot of water retention, try a monohydrate creatine. What is creatine? Creatine is known as a physiological sports ergogenic – something that can be found in small amounts in animal foods and which the liver and kidneys can generate from amino acids. Much of the creatine we “want” to “grow” is destroyed when we cook our food. According to SOME research, creatine helps to support protein synthesis, which helps muscles grow, but everyone has different results and reviews. If you do use creatine, use it following the product label and monitor your progress closely.

Biotin, milk thistle, L-carnatine, and a few others may be commonly listed in athlete plans but depend entirely on what you want to spend and are willing to invest in. Major benefits of each are not fully supported, or at least vary by individual.

Anything else you want to invest in is up to you, but do your research. Make sure that people haven’t mentioned health issues or side effects in reviews: talk to athletes you trust. Don’t go for a brand name because they’re big, make sure what they’re selling is effective.

I hope these facts help you decide what to put in your pocket, and what to leave on the shelf.

For more questions and info, email sportyspicefit@gmail.com or DM on instagram @sportyspicefit!

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Calling the Fitness Industry Out: It’s Time for Some Integrity.

After careful consideration and an anticipation of backlash, unfollows, and unpopularity, I’ve decided to publish a letter I wrote to my old bodybuilding team when I made the decision to leave them a few months ago.

The reason is trifold:

1. This letter was never acknowledged.

2. This prep with a different coach has taught me a lot about wrong and right.

3. I’ve now had MANY people come to me with similar concerns, female athletes triad, eating disorders, depression, and depletion and adrenal issues from poor coaching or a lack of attention – from several teams.

I would have appreciated the response I felt this required, or to have seen changes in the last few months as I and others have expressed these concerns.

The bodybuilding industry is losing its integrity and its focus on the long-term benefit to their clients. The responsibility to the individuals. Multiple coaches are guilty of this… The integrity is leaving us…Let’s bring it back.

To be clear, I do support a lot of these girls on my old team and consider them brilliant industry competitors. But the personal care is going downhill, and the more experience I gain and the more pain I see, the more I feel people need to be made aware of these concerns, which apply to many coaching styles.

Please feel free to contact me at sportyspicefit@gmail.com with any questions. 

I have also included the response of a friend who is hugely active in the fitness industry, and someone I respect a lot, because it was invaluable. You’ll find both below.

My intent in sharing these is to push the people who participate in the industry to recognize how far we have come in the wrong direction, and to help competitors and athletes and people seeking weightloss alike to make informed decisions.

Here is the letter I wrote the team, months ago. It’s reflective of the experience of many, on multiple big-name teams.

Hey guys!

I wanted to take the time to send you a thorough email and express my gratitude and also a few thoughts.

First, thank you, thank you, thank you for believing in me and bringing me on board during an incredibly difficult time in my life. The added kindness of the sponsorship enabled me to really find my feet and establish myself after an awful abuse situation. It pushed me back into a career and community that I love dearly, and opened my eyes to a whole other side of fitness.

Working with you has been a wonderful education and an incredible honor.

This year was super challenging as I pushed through starting life as a single mom and returning to school, as well as battling the confusion of post-show metabolic compensation and feeling really lost when my body rebounded last winter. I knew so little, despite years as a trainer, about the effects of competition on your metabolism and reverse dieting, it was a shock for my system and something I learned from this time around.

I wish I had been ready for and physically able to do North Americans, and to see everyone again.

Despite the fact that my training has been gratis, I will be leaving the team at this time. I wanted to write an email because I didn’t want in any way for you to feel I was angry, bitter, or prepared to trash talk the team as some others have done. I’ve had girls come to me upset or confused about things and every single time explained how hard you both work and how I respect and love you both.

That being said, just a few thoughts.

First, for many girls as the team has become so big, they are panicking and stressed by the lack of personal attention. While it is understandable with the empire you’re building that you don’t have the time to respond quickly to emails, in my opinion it would’ve been ideal quite some time ago to start hiring assistant coaches in order to keep from the growing number of posts I see in our private group from girls weeks or less from competing who haven’t had plan updates or responses to emails.

Another girl in particular came to me stunned that it had been three weeks with no reply regarding her prep. I don’t get involved in those discussions, but it’s fast becoming the norm. That doesn’t speak well of the team, or of the heart I know you have for everyone. There has to be some way to delegate so that people are taken care of on a personal level.

Second, favoritism. While I know this is likely NOT the case, people are observing that a few girls in particular seem to have more time and attention. I can’t speak to the truth of that and don’t know if that’s true, knowing you both, but it probably comes from the first thing I mentioned above.

Third, personal care. While people are more and more needy and emotional and stressed, and I deal with that myself with the few bikini clients I have, they also do occasionally have valid need for more personal input which ties back to the first thought. They ESPECIALLY need more preparation for what happens post-show, and some basic direction for reverse dieting and off season. This to me says there is a full extension of care for each person so that they don’t go through what I went through (and many others have) after my last show.

All of that being said, I do know who you are and I do love you both and admire and respect you. I just think as the team has gotten so big, there is a much greater need for assistants and delegation because things are slipping through the cracks. It reminds me of the difference I’ve noticed between working for a mom and pop gym vs a franchise. Your girls NEED the one-on-one and the prompt responses and the TIME investment that says we are here for you.

I’m transitioning to another team because they’ve offered an opportunity to be a part of something smaller and more personal, but also because I have a chance to assistant coach there which is a HUGE dream of mine. I’m excited that they’re already working on off-season plans for me and I’ll be competing with them in the spring in Arizona. I look forward to seeing the girls out there and have nothing but love and support for everyone competing, no matter the team. You know that my integrity is everything to me, and I think this is a good transition to support that. It’s also the reason I took the time to write this email.

Thank you again for the time and love and care. Best wishes in all of the amazing opportunities you’re pursuing!

Love and respect,
-Jen

————-

Here is the post back to me on FB from my friend (his reply – Team Edge never responded to the email):

From MD:

Standing up and sharing truth! Never, NEVER anything wrong about that. Any business should adapt to the growth swing, yet this is more common. Unfortunately the side effect teams loose sight of is that they are coaching people to a physical extreme that leaves these competitors in a very delicate state physically … with their physical health swinging in the balance. I wish more “coaches” would look at the magnitude of what they are doing to their client’s body as more important than how much money they can make. 

At some point, a client of a team / coach is going to wise up after suffering serious health issues due to their practices and hold them accountable and sue them … AND WIN! Until then, these teams / coaches are playing a very dangerous game of Russian Roulette sending people into adrenal fatigue and failure leaving so many with serious, if not permanent, endocrine problems due to their cookie-cutter approach, lack of communication and no concern for the health of their clients. What these teams/coaches fail to understand is that just because a client signs a liability release, if gross negligence has occurred … the release can’t protect the team/coach from knowingly or unknowingly harming their clients resulting from poor communication & misguided coaching that causes physical damage. The lawsuit could in fact show criminal negligence and some could end up in jail, but God forbid a client actually dies as a result to these issues you’ve stated. 

What if their client was suffering serious physical/mental issues and needed guidance from their coach, and as you pointed out, no response? The results could be tragic for all parties involved. But as you have said, this isn’t good. 

**HIGH 5** Jenny for no longer biting your tongue. Until people like yourself voice the problems and exposing these poor business practices that clearly the bottom line is more important than their client’s health … it will continue to occur.

Bravo my friend. BRAVO!

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