by Lee Labrada

It all starts with a nutritious diet

Depending on who you ask, dietary supplements (and sport supplements in particular) are either the best thing since sliced cheese or a worthless waste of money. I believe the truth is somewhere in the middle. And this opinion is coming from a person who makes his living in the sports nutrition marketplace!

My company, Labrada Nutrition, markets sports supplements. Yet, I am first and foremost a bodybuilder and consumer advocate. I believe it is my responsibility to educate people so that they can get in great shape and make sound decisions about their nutrition and supplementation.

So the question is: to supplement or not? The answer is both.

There is no substitute for a sound nutritional program based on whole foods. Supplements are just that, supplements to a diet of whole foods, not substitutes for good nutrition. Before you can gain muscle and lose fat, you must create a nutritional foundation from which your body can derive the macronutrients it needs.

Once you have the basic nutrition program in place, then you should add supplements to optimize your nutrient intake. Supplements can help eliminate daily shortfalls in the intake of important nutrients, such as vitamins, essential fats and protein. (Even if you eat very well, it can be very difficult to get all the protein your body needs daily from food alone.) There are also products that can supercharge your workouts, recharge your batteries afterwards and even mitigate soreness!

Supplements are not just for people who want to boost their workout results either. Supplements can be used by anyone to improve digestion, boost energy, strengthen the immune system, and attain better health. You just have to learn how to incorporate these products intelligently.

Here are some helpful guidelines, starting with basic nutrition:

• Eat small, eat often. By eating small, frequent meals, your digestive system is not overwhelmed with excess calories which can be stored as fat. In addition, your body is kept nourished throughout the day, which speeds up your metabolism by feeding muscle tissue. Muscle tissue is the metabolic furnace of the body, helping you burn lots of calories, even at rest. Try eating five to six smaller meals per day: breakfast, lunch, and dinner, with a mini-meal or snack mid-morning and mid-afternoon. Each meal should contain 20-40 grams of protein (20 for females, 40 for men) from chicken, fish, turkey, or a protein supplement , and a small fist size serving of a complex carbs such as oatmeal, rice, beans, or baked yam. Snacks can be as simple as a small protein shake or bar plus a piece of fruit such as an apple or banana.

• Don’t skip meals! Keeping your body supplied with nutrients throughout the day will help keep your blood sugar levels more stable and will boost your metabolism. By keeping your blood sugar levels stable, you are less likely to get hungry and binge on junk foods.

• Stoke your “metabolic furnace.” Research shows the more muscle you have, the more calories you burn, even at rest. Protein is crucial because it provides the building blocks that your muscles need. Consume a protein at each meal. An excellent way to achieve this on the go is with meal-replacement shakes, especially Labrada's 60 Series. Try Lean Body Mass60™ for gaining muscle mass, Iso-Power 60™ for post-workout recovery, and the classic ProV60™ just before bedtime.

• Protect your protein. Eat a small portion of carbohydrate at each meal and include fruit in your snacks. Carbs are the body’s preferred source of energy during exercise, especially short duration exercise such as weight training. Carbs are “protein sparing” in that your body will burn carbs preferentially for energy, so that the proteins in your diet are not broken down and used for energy.

• Build in the basics. For your daily supplement program, start with a good multi-vitamin. Just ask your local health food store for a balanced formula. Add more protein to your diet without having to cook or fuss by using convenient protein shakes or bars. If you use these supplements read labels to make sure that you are taking fat grams and calories into account. Some bars are high in sugars and not appropriate for someone looking to lose weight.

• Up your Omega-3s. Omega-3 fatty acids have anti-inflammatory effects and are beneficial to the brain and hormone production. Boost your Omega-3 intake by adding a tablespoon of deodorized fish oil to your diet. Take two tablespoons per day, with any meal. Flax seed oil is not quite as good, but will also do.

Some other interested benefits resulting from intake of Omega-3 fatty acids have been uncovered recently...

Editor's Note: Labrada makes an excellent fatty-acid blend called EFA-Lean™.

• Exercise extras. If you want to build muscle and increase strength, try adding creatine monohydrate, or better yet, creatine ethyl ester (which is more completely absorbed) to your supplement program. Creatine increases the contractile energy of your muscles, which will make you stronger and enable you to work out longer. After your workout, a small whey protein isolate drink to provide a quick source of muscle building amino acids, and about 100 grams of carbohydrates to replenish muscle glycogen are in order.

• You don’t have to believe all of the hype you see in the muscle magazines. Do your homework and read labels. Add your basic supplements, such as protein and a multi-vite, before you jump into any of the more esoteric supplements. But most important, eat well. Supplements alone just won’t do the job!

Lee Labrada is a former IFBB Mr.Universe and IFFB Pro World Cup winner. Winner of 22 major bodybuilding titles, he is one of only four men in history to place in the top four in the Mr.Olympia seven consecutive times.