When it comes to getting in shape, or simply losing weight and
inches, people want results and want them fast. And why shouldn't they?
The multitude of advertisements and infomercials appealing to our
"quick-fix" mentality dominate the airwaves promising amazing
changes-seemingly overnight. One way companies are promising these
results, as well as overall improved health and fitness, is through
dietary and workout supplements.
Supplements range from the
addition of a simple multi-vitamin, to pills and drinks packed with
caffeine and other stimulants designed to increase energy and suppress
appetite. Some supplements can have serious side-effects bordering on
extreme; others may be viable options to include in a healthy diet and
lifestyle. No matter what the supplement, however, one simple fact
remains: A supplement, even by definition, is only an "addition" to a
healthy diet and overall lifestyle.
No supplement will ever
be as good as the proper diet of natural foods, nevertheless,
supplements can be beneficial additions to a person's diet. Often the
realities of everyday life make maintaining the proper balance of
proteins, carbohydrates and fats wishful thinking. One particular
example of supplements that can prove helpful is "meal replacements."
Over the past few years, literally hundreds of new products have
surfaced calling themselves "meal replacements, such as bars, shakes
and powders, with varying amounts of protein, carbohydrates, fat and
sugar. With so many brands, flavors and ingredients to choose from,
it's hard to make a decision.
A quick look at the
nutritional information on the package can indicate whether the meal
replacement you are considering is a good option for you. Examining the
balance of protein, carbohydrates and fats, and being aware of sugars,
many products can be eliminated right away. First, products claiming to
be meal replacements, but comprised of nearly all protein and minimal
to no carbohydrates, are really just protein supplements. A true meal
replacement should contain 50-60 percent carbohydrates, 30-40 percent
protein, and no more than 15-20 percent fat, with minimal amounts of
saturated fat.
The other important thing to look at is the
sugar content. Though listed separately, sugar is a carbohydrate and is
indicated as such in the nutritional totals. Products high in sugar
will negatively affect blood sugar and insulin levels, resulting in
increased fat storage. Therefore, many of these so-called meal
replacements are nothing more than glorified soft drinks and candy
bars.
Other ingredients vary, such as types of protein.
While the combinations, quantities and quality of proteins are
difficult to determine, there are generally two main choices when it
comes to most bars, shakes and powders-either whey or soy protein.
Depending on what works best for you, both can be good choices.
Whey protein is derived from cow's milk. Whey protein isolate contains
little to no fat, lactose or cholesterol, and is a great source of the
essential amino acids (considered the building blocks for lean muscle
and healthy tissue) required in the daily diet.
Soy protein
can be another option for those who experience intolerance or allergies
to whey, as well as for vegans and some vegetarians. Derived from soy
beans, soy protein is easily digestible and has been proven to enhance
the immune system function. Soy, while still a good option for some, is
not a complete protein. Soy can combine with whole grains in the diet,
however, to make up a complete protein source.
Aside from the
protein/carbohydrate/fat balance, sugar content and type of protein,
the other factors determining which product to choose are price,
quantity, convenience and taste. Pre-made shakes and bars can often be
convenient on-the-go options, while powders can be mixed with a variety
of drinks and can also be a quick option for a meal. Prices vary and
may be lower when purchased in quantities. After that, taste may be the
biggest factor in deciding which product to choose. There are various
forms of sugar substitutes and when combined with other ingredients,
will often determine which product you prefer.
The best advice
is to simply start with a variety of products that meet your criteria
regarding convenience, price, taste, ingredients and nutrient balance,
and find the one that you like the best. Meal replacements should not
be used on a consistent basis. Think of them more as an "insurance
policy" to meet the necessary daily requirements for nutrition, and to
help support workouts and strenuous activity. Only a dedication to
consistent proper nutrition and exercise will help you achieve your
optimal health and fitness level. And think of supplements as an
occasional way to maintain that consistency and hold it all together.
Pete Piranio, BS, CSC, Owner of Fitness Together and Piranio Fitness
Systems, Inc is a Certified Strength and Conditioning Specialist, from
the National Strength and Conditioning Association.
Pete Piranio, BS, CSC, Owner of Fitness Together and Piranio Fitness
Systems, Inc is a Certified Strength and Conditioning Specialist, from
the National Strength and Conditioning Association.
