COMMUNITY: Supplements with benefits (Part II)

Editor's note: Part II of a two-part series about the benefits of supplements by Adam Rees, founder of GRIT GYM in Iowa City. Rees attended Wartburg and worked under nationally recognized strength coach Matt McGettigan at ISU.

Last week, I wrote about the benefits of fish oil, probiotics, vitamin D and green drinks. Here are some others with benefits when, used correctly, enhance an already solid nutritional regimen and active lifestyle.

Keep in mind, no one can supplement or exercise their way out of poor nutrition and most supplements are pointless and many can be dangerous.

Magnesium

• Helps control blood sugar
• Very important for the heart
• It has a very relaxing affect, which improves sleep quality, and is used by physicians for people experiencing a panic or anxiety attack.
• Has a strong affect on the regularity of bowels. Don't underestimate this.
• Needed for strong bones
• Helps lower blood pressure

Our bodies have difficulty absorbing magnesium from our food. One of my favorite smoothie recipes includes one can of pumpkin, one scoop of protein powder, a handful of kale, then cinnamon and nutmeg to taste. It's like drinking pumpkin pie and much healthier.

Protein Powder

• Most athletes won't get sufficient calories during portions of the year (especially from protein) without liquid supplementation. They are typically drastically low before and after competition, workouts or practice and in the morning (when almost everyone needs to be ingesting somewhere between 20-40 grams of protein).
• Use whey and/or casein, absolutely no Muscle Milk, it's a dangerous product. It has one chemical called Glycocyamine that is a precursor to creatine.

CoQ10

This is one of my favorite discoveries. From a personal standpoint, the first day my heart felt like it was pumping more blood with less effort. I had more stamina, physically and mentally, and recovered quicker from my workouts. This supplement has fantastic affects across the boards in studies, but it is pricey.

• Anti-aging, which has become an increasingly popular topic, especially with baby boomers.
• Can also potentially switch slow twitch muscles fibers to fast twitch muscle fibers, if taken correctly.
• It is a great antioxidant

CoQ10 already exists in our body, the highest levels are in our organs, the most being in the heart. Statins are rough on CoQ10, so for people taking heart medication, CoQ10 is a very good idea.

Multivitamin

• It simply makes sense, covering bases that could be potentially missed.
• Choose the right vitamin because, in plain truth, many name brands are a poor fiber pill because it's going to go right through the body, and even if something does get absorbed, all it's actually done is increase the price of urine.

Resveratrol

• Antioxidant, anti-inflammatory, anti-aging
• Found in Red wine

Curcumin

• Found in Turmeric and Curry
• Powerful anti-inflammatory, very helpful to liver, anti cancer properties.

I add turmeric to my eggs every morning, and use it in many dry rubs/marinades.

• For more of Rees' advice go to www.GRITGYM.com/resources and adamrees.blogspot.com. Email Rees at adam@gritgym.com Adam Rees