Ok, so here is the deal on supplements!
Yes they do work...however they are NOT a magic pill or powder. As the word suggests they are ‘added to complete, extend or strengthen the whole’. So what this basically means is, that if you are trying to live a fitter, healthier lifestyle, you need to have your nutrition and exercise in check, in addition to using supplements. In other words, they support everything else you are doing to complete the package.

NUTRITION + TRAINING + SUPPLEMENTS = HEALTH & FITNESS GOALS

Having been involved in this industry for many years I am always asked by ladies what supplements are for, and what particular ones are useful for them. The list below provides a brief outline of what supplements I use and a brief explanation of what their benefits are. These are the supplements that I believe are of value to women who are trying to shape their physique. There are a few, so do your research and decide which ones would be of best benefit to you.

PROTEIN POWDERS

This is definitely the one that seems to cause the most confusion. Many times I have heard of women walking out of a shop with a weight GAINER! Now as women I am sure we all agree that we would rather be eating the calories than drinking them. People in general are often using the wrong types of powder at the incorrect times. Once you understand the basics you can choose the best protein supplement for you, based on when you will be using it. So let’s break it down ladies. Here are the different types of Protein and how they are best used:

      WPI and WPC, and WPI/WPC BLENDS

Whey Protein is the most commonly used protein. It is derived from milk and contains nonessential and essential amino acids, as well as branch chain amino acids (BCAA). Amino acids are the building blocks of protein. As the body does not make essential amino acids, therefore they must be obtained through diet where as non-essential amino acids can be synthesized by the body. Whey Protein Isolate is the most easily absorbed. WPI contains more than 90% protein and is very low in fat and lactose. It is most suited for use around training times (pre & post). It is best to mix WPI on water before and after a workout. However, if you wanted to use it at another time you can slow down the rate of absorption by mixing on milk. Whey Protein Concentrate is also derived from milk. It is more widely used, easier to find and less expensive than WPI. It contains approximately 30 to 85% protein. Since whey protein is the fastest absorbing protein, consuming it before and after your workouts is ideal.  Consuming it in the morning along with another type of protein is also advisable.

Benefits of whey protein:

• Extremely high Biological value
• Fast absorption
• Helps boost immunity
• May help stimulate muscle growth by increasing IGF-1 production (insulin-like growth factor-1)
• Optimal source of amino acids and BCAA’s
• Enhances muscle recovery after workouts and helps prevent muscle breakdown 

     CASEIN

Casein protein digests slowly, making it an ideal protein to consume before bed time, or anytime throughout the day when there will be a prolonged amount of time between meals. Casein is digested at a slower rate than whey protein, and it does have "anti-catabolic" properties, since the amino acids from casein remain in the blood for a relatively long time.  Whey protein is absorbed at a much faster rate.

Benefits of casein protein:

• High glutamine content - Of all four of the protein powders, casein contains the highest amounts of the amino acid glutamine, which can benefit bodybuilders and athletes by helping preserve muscle mass and aiding immune system function.
• More thorough absorption - since casein powder moves through the digestive tract more slowly than whey protein, it is likely that the body will be able to absorb and use the protein more efficiently.

     SOY PROTEIN

Soy protein is derived from soy flour.  It is similar to whey protein in that it has the two types, concentrate and the isolate. Soy protein is highly digestible and is comparable to milk and meat as a protein source. Soy protein is ideal for those who have dairy allergies.

Benefits of soy protein:

• Helps to improve nutritional value of foods
• Lowers cholesterol
• Reduces the risk of heart disease
• Suitable for vegans 

     RICE PROTEIN

Rice protein is derived by carefully isolating the protein from brown rice. It is a complete protein containing all essential amino acids and nonessential amino acids. Rice protein is hypoallergenic, which makes it suitable for everyone.

Benefits of rice protein:

• Hypoallergenic
• Suitable for vegans
• Complete protein

Some Information in Regards to Other Protein Powder 

    THERMOGENIC PROTEIN POWDERS

As the name suggests, these are protein powders which have thermogenic ingredients added to them. See under thermogenics/fat burners for a information about these ingredients.

Benefits of a thermogenic Protein Powder:

• High protein, low carbohydrate and low fat Powder which has nutritional weight management ingredients included.
• Ease of use as thermogenic ingredients are within the powder so use of additional capsules not required.

     MEAL REPLACEMENTS

Meal Replacement Shakes are a high protein, low fat, moderate carbohydrate food source that is rich in vitamins and minerals. This type of shake is designed to provide a maximal amount of nutrients, without promoting significant body fat storage. Per serving these powders usually contain 250-300 calories, 35-45 gm of protein, 20-25 gm of carbohydrates, and 2-4 gm of fat. They also have between 50-100% of the RDAs for most of the major vitamins and minerals. Protein sources typically consist of whey, calcium caseinate, milk protein isolates, sodium caseinate, and egg albumin, which are all derived from milk and egg. Carbohydrate sources usually consist of maltodextrin (short glucose chains), corn syrup solids, or sucrose (table sugar). Fat comes in the form of partially hydrogenated oils such as canola or coconut oils.

Benefit of meal replacement Shakes:

• Often they are conveniently packaged in powder or RTD form and can be mixed into an easy-to-drink shake in a matter of minutes.
• Meal replacements can be handy for people who miss meals or skip breakfast
• They help to suppress hunger and thus prevent the temptation to snack on "empty calorie" foods that are high in fat and sugar.
• People who don't eat nutritious whole foods could also benefit by substituting a meal replacement shake for a typical high-fat, high-calorie meal.
• At a cost of less than two dollars per serving, they are, without question, a cost-effective way to get a quick meal. 

     WEIGHT GAINER

Weight Gain Protein Blends contain more total calories, with a high carbohydrate, protein content, and are low in fat (Note: some increase their calories through a higher fat content. These are from healthy fat sources). These shakes are designed to provide a high amount of calories with the right balance of macronutrients for individuals who are wanting to gain weight in the form of muscle. Yes, there are some women who struggle to put weight on!

Benefits of weight gainers:

• Quick and easy way to increase daily calorie intake
• Relatively cheap per serve in comparison to whole food protein sources
• Often are fortified with added ingredients beneficial to muscle growth, eg creatine

THERMOGENICS/FAT BURNERS

Thermogenics are dietary supplements designed to stimulate weight loss. They work by increasing the body’s consumption of energy through raising the body’s core temperature. This requires the body to burn more fuel to maintain temperature homeostasis. There are many different categories of fat burners. Some other examples are Carb blockers, Fat Blockers, Appetite Suppressants, Thyroid Hormone Increasers, Cortisol Products and Stimulant-Free Fat Burners, to name a few.

They will often contain ingredients such as Coleus Forskohlii and Tyrosine to increase thyroid fuction, Citrus Aurantium (bitter orange extract)/Synpherine to increase core temperature, Hydroxy Citric Acid/HCA to help level out insulin release and carbohydrate metabolism, Chromium to regulate glucose and produce energy, Green Tea which is a glucose regulator and increases fat oxidation, and of course caffeine which speeds up the metabolism and breaks down fat for energy during exercise.

LIVER CLEANSER/FAT METABOLISER

The liver accounts for a massive part of our total energy expenditure and it is also the place where fats are synthesized into more usable energy forms. A good liver cleanser/fat metaboliser will include the following ingredients:

• Methionine- is an amino acid that is essential for the body to have, and it cannot be made in the body so has to be ingested in our food on a daily basis. Methionine is the basic component required to breakdown toxic compounds and detoxifying heavy metals. It is a very powerful anti-oxidant, which helps our body make its own natural free radical scavenger and anti-oxidant, Glutathione. By ensuring protection against the depletion of glutathione, this important antioxidant is required to neutralise toxins in the liver and assist with the breakdown of fats.
• Choline and Inositol – aid in the metabolism of fats and cholesterol. Along side methionine they are the precursors of phospholipids, which transport fat into the bloodstream to areas where it can be used as an energy source as opposed to being stored as fat. Choline is used by the nervous system and brain to help with the production of our neurotransmitters. Healthy nervous system aids in the ability to perform and adapt to stresses put on the body through exercise, mental fatigue and everyday living. Inositol is an amino acid, which plays an important role in cleansing cholesterol from our bodies and helps in proper brain function. It is only found in meat and therefore vegetarians often suffer from deficiencies in Inositol.
• Taurine and Vitamin B6 – These supercharge the absorption rate of the other ingredients. Without B6, the liver has a hard time utilizing L-Methionine.
• Milk Thistle Extract - has natural herbal liver cleansing properties and both prevents and repairs damage to the liver. It demonstrates a protective effect on the liver to greatly improve its function.

This blend of ingredients will help aid in the proper functioning of the liver while assisting in the removal of harmful toxins and improving fat metabolism. Use of this type of product will help increase the fat burning effect of many other metabolizing agents/thermogenics.

ACETYL L-CARNITINE

L-carnitine is synthesized in the liver and kidneys from the amino acids lysine and methionine. L-Carnitine is required in fatty acid oxidation, and therefore helps burn unwanted body fat. Fatty acids are a key energy source the body uses, and through this oxidation process, they are broken down to create energy. They are unable to penetrate the inner mitochondrial membrane, where they are burned for energy, so the key role of l-carnitine is to transport the fatty acids across the mitochondrial membrane to allow for oxidation to occur.

PRE-WORKOUT/ENERGY BOOSTERS

These products are designed to give you energy, metal alertness and supply a ‘pump’ during your workouts. They are loaded with stimulants like Caffeine, Guarana, Taurine, Citrus Aurantium, Ginger, Cayenne, Green Tea, Ginseng and now commonly Nitric Oxide. NO is a vasodilator which when taken in the proper amounts, forces more blood into the muscles which in-turn, provides more nutrients to the muscles both during workouts and after, assisting in recovery.

BRANCHED CHAIN AMINO ACIDS (BCAAS)

BCAA include the essential amino acids leucine, isoleucine and valine. They are among the most beneficial and effective supplements for active individuals as they are metabolised in the muscle and provide increased growth and recovery. They provide a substantial decrease in the amount of post exercise muscle soreness and have been shown to induce muscle gains, even in the absence of weight training.

GLUTAMINE

Over 60% of skeletal muscle is glutamine, making it the most abundant amino acid in muscle. Glutamine levels are greatly depleted in your body during intense training, which therefore decreases strength, stamina and recovery. It can take up to 6 days for levels to return to normal, and as Glutamine has a key role in protein metabolism this can affect protein synthesis. Supplementing with glutamine can prevent your muscle from being catabolised (broken down), help maintain cell volume and hydration, speed up wound healing and recovery, boost your immune system, and help produce growth hormone levels.

MULTIVITAMIN

The human body needs vitamins and minerals to function properly. Each of the 13 essential vitamins (A, C, D, E, K, B12, and the 7 B-complex vitamins) and major dietary minerals (Potassium, Sodium, Calcium, Phosphorus, Magnesium, Zinc, Iron, Selenium,) provides the regulation of a crucial function. We acquire a majority of the vitamins and minerals our body needs from food. Obviously it is important to eat a variety of food groups, and lots of vegetables and fruit in order to meet your RDI, however there is some debate as to whether the quality of today’s food provides us with the amounts of vitamins and minerals expected.  Athletes and active persons require higher amounts of these due to the extra free radical production associated with exercise. When there is a deficiency, we are in danger of becoming seriously ill or even dying. It may not be necessary, but everyone can benefit from taking a multivitamin.

GLUCOSAMINE

Glucosamine is used to reduce joint pain and swelling. It is formed when glucose is combined with amino acids and is a compound of glycosaminoglycans  (the main component found in cartilage). These are found in the body’s connective tissues and help to maintain healthy cartilage by attracting water molecules which in turn keep joints well lubricated and thus protected. Methylsulfonylmethane (MSM) and chondroitin are often used as major ingredients in many joint repair supplements as similar to glucosamine, they both assist with healing and protecting joints.

CLA

Conjugated Linoleic Acid is an omega-6 fatty acid that has the ability to decrease body fat whilst maintaining muscle tissue. It has been shown to do this in four ways, by decreasing the amount of fat that is stored after eating, by maximising the speed of fat breakdown in fat cells, by increasing the rate of fat burning and by shrinking the size of fat cells.