A Drug Society

We have definitely become a drug society.

My daughter mentioned on Facebook how she was having a tough time sleeping at night. A friend suggested she try melatonin, an over-the-counter supplement that resets our internal clocks. It is used to reduce jet lag and insomnia.

This is exactly what I would have done for a friend with a problem: I would have recommended a solution.

Now that I have said that, here are a few possible side effects of melatonin:

• headaches
• nausea
• depression
• nightmares
• irritability
• abdominal cramps
• dizziness.

There are better ways to fall asleep than just putting drugs in our bodies, such as light meditation for relaxation, warm milk or a walk an hour before bedtime.

It's always better to try natural remedies first before putting drugs in your body.

And word to the wise: don't approach these powerful supplements without first consulting a medical professional. Just because they're "natural," "herbal" or "homeopathic" doesn't mean they're not powerful or that interactions with something as simple as aspirin can't be dangerous.

Again With The Supplements

A co-worker today mentioned that he was on a new program recommended by a friend and fellow co-worker, who is cut and looks great. This friend attributes his physique to proper training and a few simple supplements.

Supplement number one: the all-mighty protein shake.

The second supplement he mentioned was new to me: CLA 55.

He told me it was found in dairy products. My first thought was, "Why supplement. Why not just add more dairy to your diet?"

Being my curious self, and needing to know all things fitness, I did some research on CLA supplementation.

CLA stands for conjugated linoleic acid, which normally is found in dairy products. CLA aids in weight loss and increases muscle mass.

Since we have started feeding cattle scientifically instead of naturally, the amount of CLA in the dairy we consume has dropped by 60 percent — so supplementing in this case might make sense. So far, so good, right?

Then why not supplement with this new kicking product?

Some studies show that the manufactured supplement may not be as good as the real thing. (What a surprise.) There are possible side effects reported with supplementing with CLA, including:

• high blood sugar (CLA may make your body more resistant to insulin)
• low HDL levels
• allergic reactions (hives, itching, swelling, difficulty breathing or swallowing)
• loose stools
• indigestion
• heartburn

This research supports David's Golden Rule: never take a supplement on someone's say-so, no matter how much you trust that person. What works for one person may not work for another, and the supplement may, in fact, be dangerous to you. Always check with your physician first.

Supplements: Glutamine

Sixth in a series

If you are considering using supplements, make sure to conduct thorough research before beginning your new regimen.

I recently read an article about glutamine in the magazine Fitness Management that adds interesting information to our discussion on supplements.

Written by exercise physiologist and dietary supplement investigator Joe Cannon, "Meet the Experts: Supplement FAQs" (Fitness Management, August 2008), reveals how glutamine is used for healing.

Cannon, who also is a personal trainer, noted that glutamine is used to speed up recovery after an intense workout. Clinical studies have proven this to be true. What you need to be aware of, according to Cannon, is that clinical tests use injections to deliver the glutamine to the test subjects.

It's time to do some research:

• What is the concentration difference between the injections and supplement powders?

• Is there a difference between oral delivery versus an injection?

If you have some thoughts on this subject or can shed some light, please let us know.

Next: energy drinks

Protein Shakes, Part One

Third in a series

And now the moment you have been waiting for: part three on supplements. Today we talk about protein shakes.

Because there are so many people improperly using shakes and other supplements, I thought — actually, Chris thought — this should be two blogs. The first part will be, "Is a protein shake for you?"

Serious weight lifters, or people who lift weight seriously, need enough protein in their diets in order to repair the physiological damage caused by weightlifting.

Lifting weights creates tiny tears in our muscle fibers. Proteins in our bodies fill in these tears and repair the muscle — but with a little more thickness in order to avoid future tears. Without enough protein in our system, these repairs cannot take place.

I usually recommend my clients eat a light carbohydrate protein meal an hour before working out and eat protein after a workout. (More on carbohydrates later.)

Now you are probably thinking: Okay, I lift weights on a regular basis and you are telling me I need extra protein. So, how much do I need and where do I get it?

This is where we try to figure out if a protein shake is for you.

According to Dr. Douglas Anderson at ChiroWeb.com — the Chiropractic News Source, the recommended daily allowance (RDA) is:

• for the average person: 0.8 grams of protein per kilogram of body weight
• for athletes: 1.2-1.4 grams of protein per kilogram of body weight
• for power lifters: 1.4-1.8 grams of protein per kilogram of body weight

To figure out how much you need, take your body weight and divide it by 2.2, then multiply that by 0.8. For example, I weigh 200 pounds:

(200/2.2) x .8= 292 grams of protein a day

Keep a daily food diary to see if you are getting enough protein. If you are not getting enough protein in your diet, take a look at the content of a variety of protein shakes to determine which one will suit your needs.

Only supplement what you are short in your daily needs. Remember, more does not always mean better.

Next: protein shakes, part 2

Hydroxycut

Second in a series

In this blog, we are talking about supplements -- specifically, Hydroxycut.

I took Hydroxycut according to the instructions on the bottle, and I found that this product definitely raised my metabolism. I was so hungry 24/7 that on more than one occasion I thought I would eat my sneakers and socks. (My children will attest to what a hazard that would have been.)

I did not lose weight while using this product, but I discovered it does deliver on part of its claim. My workouts were a bit stronger. Hydroxycut did raise my metabolism -- enough to where I had a hard time balancing my calorie needs. I needed to eat more because my metabolism was in overdrive, but had I eaten as much as I had an appetite to, I would have gained weight.

While increased metabolism might seem like a good thing, the side effects can be a problem. Increased metabolism can increase a person's blood pressure and resting heart rate. I did not have these issues, but because these side effects could happen even to a healthy person, a trip to the physician before taking Hydroxycut is advised. (Frankly, visiting your physician before starting any new exercise program, diet or supplement program is strongly advised.)

A woman I work with swears by Hydroxycut, saying she said she has lost weight in a hurry while using it.

Bottom line: don't look for miracles. This product isn't that good. It may assist you in losing weight, but check with your physician. With as much as this product raises metabolism, blood pressure and heart issues may be a concern.

Next: protein shakes