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Free Nutrition Course — Part 4

2014-1010 Fish OilAll posts in the series titled “Free Nutrition Course” summarize information on the Precision Nutrition website. Although the information is not specific to brain injury, ataxia, seizures, strokes, aphasia, autism or disability, the information is pertinent to the conditions that concern us. Please note, information in this post may not account for your specific allergies or dietary restrictions. Consult with your physician prior to changing anything in your diet or exercise program.

Like the initial two posts in this series, the information in this post is not gender specific. The proper dose of supplements depends on body weight not gender.

Information from John Berardi, Ph.D. | Precision Nutrition

Choosing nutritional supplements can be tough. There’s so much information available, and much of it is published by people who are biased in one direction or another. That’s why we have 3 PhDs on staff — to make sense of the mountains of supplement information available, legitimate or otherwise.

At Precision Nutrition, we translate high quality research into simple recommendations our clients can use to lose body fat. So when it comes to supplements, we’ve reduced years of research into 4 simple supplement recommendations that you can use right away. The following 4 supplements are the ones we recommend specifically to our fat loss clients. These products can reliably help in a fat loss program, while still being safe to use regularly.

  1. Fish Oil
  2. Multivitamins
  3. Protein Powder
  4. Greens

Fish Oil

Not all omega 3-rich foods are created equal. Even though flax seeds and flax seed oils are high in omega 3 fats, you can’t substitute these foods in place of fish oils. Further, not all fish oils are the same. For example, liver oils (like cod liver oil) aren’t the kind you should be using.

  • Choose the right dose — a good rule to follow is to take 1 gram of fish oil per percent of body fat up to 30 grams of fish oil per day.
  • Choose liquid over capsules — liquid tends to be more pure than any other form, it rarely causes “fish burps,” and it is easier to consume the right dose.
  • Choose reputable brands — you might consider Carlson Labs (Very Finest Fish Oil), Genuine Health (O3mega), or Nordic Naturals (Ultimate Omega).

Multivitamins

As you’ve probably heard, the modern diet often leads to small deficiencies of certain vitamins and minerals. These deficiencies can slow your metabolism and impair your ability to burn fat – among other things. And a good multivitamin can help fix that. Here are a few tips for choosing a good one for you.

  • Choose the right dose — stick with the recommendations  of the brand you choose.
  • Choose reputable brands — you might consider Genuine Health (multi +) or Platinum Nutrition (active x).

Protein Powder

As you’ve probably heard, the modern diet often leads to small deficiencies of certain vitamins and minerals. These deficiencies can slow your metabolism and impair your ability to burn fat – among other things. And a good multivitamin can help fix that. Here are a few tips for choosing a good one for you.

  • Choose the right dose — do not replace whole-food protein sources with protein supplements.
  • Choose reputable brands — Biotest (Metabolic Drive, contains milk protein), Cytosport (Muscle Milk Light, contains milk protein), Genuine Health (vegan proteins +, vegan protein), or Vega (Sport Performance Protein, plant-based protein).

Greens

If you get enough veggies, a greens supplement might not be entirely necessary. But most people simply don’t eat enough vegetables, and are missing out on the micronutrients they contain — many of which help you lose fat either directly or indirectly. And a greens supplement can come in handy here. Here are some tips for choosing the right product.

  • Choose the right dose — follow the label recommendations.
  • Choose reputable brands — Biotest (Superfood), Genuine Healther (greens +), or Progressive Nutritional Therapies (Veggie Greens).

Credits

Click here to read another Beyond Injury Post.

Thanks to John Berardi, Ph.D. for writing the information used in this post; Precision Nutrition for publishing the information; and all the other people who, directly or indirectly, made it possible to include the picture or text in this post.

 

Scott
Even after brain surgeries, chemotherapy, and radiation treatments to eradicate his brain cancer, Scott continued to work; continued to study; and earned professional certifications from the Project Management Institute, American Society of Quality, and Stanford University School of Professional Development. How were all of these achievements possible at a time when Scott was struggling with the hurdles of brain injury? The answers are in this blog.


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**** About The Author ****

During the past 13 years, I have been diagnosed with cancer, brain injury, balance issues, stroke, ataxia, visual impairment, and auditory challenges. I have overcome significant adversity! I can explain how to overcome your challenges. I am a very active Toastmaster and a motivational speaker.