A Word on Supplements
There are numerous supplements on the market today, promising everything from instant fat loss to more energy to better athletic performance. If you are engaged in a weight loss program that includes new fitness goals, do you think you could benefit from a supplement?

Whether you are an elite athlete or exercising for weight loss, no supplement can replace hard work. Many athletes today use specially developed supplements in hopes that they will perform better or recover more quickly. There is some benefit (mostly in terms of convenience) to packaged supplements, but, for the most part, you really can get the nutrients you need from regular food, especially if you are working on personal fitness or losing weight.

Supplements that may benefit those exercising for weight loss:

· B-complex
· Omega-3 fatty acids
· Green Tea

B vitamins are used to convert proteins and carbohydrates into energy and are also used for cell repair and production. They are found in green leafy vegetables as well as many fruits, beans and grains. B12 is found in eggs, meats, chicken and fish. Some research has shown that athletes who lack B vitamins may have reduced high-intensity exercise performance and are less able to repair muscle or build muscle mass. So, supplementing with a B-complex is a good idea for both athletes and anyone trying to lose weight, to ensure the body is in adequate supply, thereby helping convert and use foods for energy (or burn calories). B vitamins are water-soluble so there is little risk of toxicity. While no supplement can replace the need for fat-burning physical activity, some, like B vitamins, can help the body do its job.

In addition, Omega-3 fatty acids (which can also be found in fatty fish) help your nervous system work properly and may also help the body lose weight by regulating hormones that burn fat. Green tea, which can either be incorporated into your diet or taken in supplement form, may also help the body utilize fat, according to some preliminary research studies.

Sports bars are convenient and an easy way to get carbohydrate and protein in a low fat package. Protein powders make a convenient drink mix for the athlete’s recovery or can replace a meal if time is short. But for the most part, after a bike ride or exercise session, a big glass of low fat chocolate milk will do your body just as much good as an expensive supplement.

If you use a supplement, always follow package instructions, use only brands that include the USP (United States Pharmacopoeia) seal of approval, and discuss any supplementation with your physician (some supplements interfere with other medications). However, instead of counting on supplements, maintain a balanced diet as the foundation of your weight loss or performance nutrition plan.

About the blogger:

Rust is a licensed, registered dietitian and nutrition coach who has a private practice in Meadville (www.rustnutrition.com). She is a nutrition instructor for Penn State’s World Campus and a licensed provider for Real Living Nutrition Services®.

Learn more about Real Living Nutrition Registered Dietitian Rosanne Rust here: http://www.reallivingnutrition.com/rosannerust.aspx. Or visit her Web page at http://www.rosannerust.com/.