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MINDI
LIN BOYSEN, LWMC,CPT
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3150
East Beardsley Road Unit 1019
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Phoenix,
AZ 85050
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Phone:
480.203.6228
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BOYSENBODIES BEST OF NUTRITIONAL
WELLNESS
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Topic: SUPPLEMENTATION: DOES
IT REALLY WORK?
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1.
Why Supplementation? Is it really necessary?
2.
Supplementation....not substitution!
| 3.
By the year 2000.... |
RDA
= Recommended Dietary Allowance |
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DRI
= Dietary Reference Intake |
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UL
= Tolerance Upper Intake Level |
| 4.
Vitamins |
| Fat
Soluble — A, D, E, K |
| Water
Soluble — B, C |
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| 5.
Minerals: women—athletes—vegetarians |
| Calcium
(Citrate) |
a:
bulky mineral: 1,000 mg would be the size of a
stack of 6 pennies together |
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b.
DRI minimum and maximum 1,000mg-2,000mg |
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c.
400-500mg taken 3-4X spread throughout the day |
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d.
Protein, caffeine, and alcohol lessens the absorption |
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e.
yogurt, swiss cheese, milk, sardines, salmon,
broccoli |
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Iron
(heme & non-heme) |
a.
take with vitamin C to enhance the absorption
(citrus products) |
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b.
do not take with calcium supplements-inhibit absorption
of one another |
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c.
Absorption blockers: coffee, tea (decaf, too!),
whole grains, legumes, high fiber |
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| 6.
Thermogenesis: creation of heat through exercise,
food, supplementation |
| a.
Increased energy: increase flow of blood an
oxygen to muscle which directly affects metabolism |
| b.
Weight loss: pounds of white fat burned off
without additional support from diet/exercise |
| c.
Anti-Asthma, Hayfever Effects |
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Escalating Effectiveness: effeciency of work |
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Appetite Suppression: direct flow of blood away
from stomach, decrease hunger sensation |
| f.
Examples: |
| L-Carnitine,
Guarna Extract, Ma Huang (Ephedra), White Willow
Bark, Chromium Picolinate, Choline, Green Tea,
B-12 |
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| 7.
DHEA : Fountain of Youth? 25-50mg |
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Anti-cancer,
heart disease, depression, life extension, cognitive
enhancement, immune enhancement
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| 8.
Creatine Monohydrate! How does it work? Who can benefit?
How long should I use it? |
ATP-PC
system: loses P molecules, 10 seconds of energy, CP
comes to the rescue for more energy and muscle contracting!
Your ability to regenerate ATP depends on amount of
CP! Helps minimize lactic acid, exercise longer and
gain strength, power, and muscle size. You’re not
fatigued easily.
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9. Protein powders and Amino Acids
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