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Supplements You Should Be Taking Based On Your Age

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Originally published on mensphysique.com on Saturday, 06 September 2014

http://www.rxmuscle.com/blogs/the-lab-supplement-school/11503-supplements-you-should-be-taking-based-on-your-age.html
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Most of you who are reading this article are probably already taking certain nutritional supplements which are popular among bodybuilding folk, such as conjugated linoleic acid, glutamine, fish oil, whey protein, and glutamine. However, there are basic nutritional demands in everyone which competitors might not be addressing in their daily regimens. In addition, those demands change as we age, as do the supplements which confer optimal health. In an effort to address those demands, I have compiled a list of supplements which you should consider adding to your regimen.

The following supplements serve as core nutrients which people of all ages require:

Multivitamin – I realize that there is some controversy regarding multivitamins, but I happen to be in the camp that is pro-multivitamin. Contest prep meal plans are notorious for being deficient in a multitude of nutrients, underscoring the need for a high quality multivitamin/multimineral supplement.

Vitamin C – This miracle nutrient is a potent antioxidant, assists in wound healing, aids in the absorption of iron from foods, and is critical for the development of collagen. Recommended daily dosages of this important vitamin are anywhere from 1,000 milligrams to 5,000 milligrams, split into 2 to 4 doses.

Zinc – One reason why this mineral is so important for men of all ages is because it is required for sperm production. Zinc is also a potent aromatase inhibitor, but only in doses of 100 milligrams or more per day. If you choose to take high doses of zinc, be sure to also take copper supplementation.

Alpha-Lipoic Acid (ALA) – This is a potent antioxidant which also aids with glycogen uptake. Basically what that means is that ALA will assist your body in metabolizing dietary sugars more efficiently. ALA is also great for brain and liver health. Recommended dosage is 100 milligrams to 300 milligrams daily.

Probiotics – These beneficial bacteria promote intestinal heath and a stronger immune system. The general population can obtain probiotics from milk, yogurt, tempeh and other products, but those who compete may opt for a supplement which will keep one’s diet contest-friendly. Look for formulations which have at least 20 billion live bacteria.

Vitamin D3 – This vitamin has gotten a lot of attention in recent years as a result of research which determined that the vast majority of the human population is deficient. This deficiency is largely the result of wide use of sunblock (thus turning off the body’s production of vitamin D3), and a drop in milk consumption. Why is Vitamin D3 so important? Vitamin D3 is associated with bone health, but may also play a role in the prevention of diabetes, cancer and multiple sclerosis. If you are like a vampire and remain indoors all day, take at least 1,000 international units (IU) daily. I personally take 5,000 IU daily to get the most of its ability to absorb calcium. I also recommend getting vitamin D3 from dietary sources like whole eggs or fatty fish like salmon.

Calcium – Calcium supplementation is essential for individuals who don’t consume lots of dairy or calcium fortified foods. Ironically, calcium supplements are absorbed more readily in the presence of lactose and protein. However, if dairy products are forbidden due to lactose intolerance or contest prep diets, consuming protein when calcium is taken will enhance absorption. Make sure to take vitamin D3 with calcium supplements to further enhance absorption. Recommended dosage is 1,000 milligrams per day, split into two doses.

Add these to your regimen if you are in your 30’s:
Glucosamine – This supplement is especially important for those who lift weights since it can ameliorate pain from joint inflammation. A good daily dosage is 1,500 milligrams. I tend to recommend formulations which contain MSM and NO chondroitin, because I have had too many patients complain of gastrointestinal upset with the chondroitin formulas.

Vitamin B12 – Vitamin B12 is found in animal protein, but the body cannot access it well, and this impairment becomes worse as we age. Because of this, taking a B12 supplement should become a part of your daily regimen if you are over 30.

DHEA – This is a controversial supplement because it has a considerable side effect profile, but I am including it here because so many people who compete can benefit from it as they age. DHEA is a sex hormone precursor which is secreted mainly by the adrenal glands and which is usually abundant in people who are in their 20’s. However, production begins to decline in one’s 30’s, and continues to drop significantly over the decades. It is a key player in maintenance and building of muscle, fat loss, and slowing the aging process. Side effects include heart palpitations, elevated blood pressure, breast enlargement, testicular atrophy, and interactions which certain medications. For this reason, you should consult with a physician to determine if your DHEA levels are low and if you may benefit from DHEA supplementation.

Individuals over 40 should add the following:
Leucine – This is probably the most important supplement you can add to your regimen as you age, especially if you are a competitor, because it helps to offset age-related muscle loss. One of the branched-chain amino acids, leucine is unique in this regard. Add 2 grams of leucine to a couple of your protein-containing meals. Leucine powder is VERY bitter, so make sure to mix it with a tasty protein powder, or take it in capsule form with your whole food meals.

Coenzyme Q10 – This antioxidant aids in ATP production, especially in the heart. It’s a good idea to take at least 30 milligrams per day, but I personally take 100 milligrams daily for the cardiac benefits.

Saw Palmetto – If your bathroom visits in the middle of the night are frequent and are not confined to your water-loading evenings, then you are probably experiencing prostatic enlargement. If this is the case, you might want to consider taking saw palmetto at a recommended dosage of 160 milligrams per day.

Over 50? Stack this supplement onto the above regimens:
Phosphatidylserine – This nutrient is important for optimal brain health. Take 200 milligrams per day.

What Do You Bring To The Table? Know Your Worth

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Originally published on mensphysique.com on Saturday, 06 December 2014

This is part two of an immensely popular article which I wrote for the site.

http://www.rxmuscle.com/blogs/the-business-fitness-modeling-and-showbiz/11909-what-do-you-bring-to-the-table-know-your-worth.html
Olympia 2014 foursome
Last month I wrote an article in which I discussed different levels of athlete sponsorship and the tendency of some sports supplement and fitness related companies to use athletes as unpaid salespeople under the guise of being sponsored. This month I am flipping to the other side and discussing athlete value, i.e., what the athlete SHOULD be bringing to the table in terms of marketability, knowledge, and salesmanship when approached for a sponsorship.Both the company and the athlete should have something to offer the other party so that the relationship is a healthy symbiosis which promotes both parties. Essentially, when an athlete and a company work together, they should be working as a TEAM so that everyone can benefit from the union, but this doesn’t always occur.

In some cases, athletes will work tirelessly to promote a brand for little or no compensation, while in others, supplement and fitness related companies put their energies into an athlete, believing that the athlete will enhance the brand, only to have an athlete take advantage and become extremely lazy and neglect his/her end of the deal. While there are athletes out there who have tremendous value and who have built laudable reputations through inspiring articles, e-books, and client transformations, there are countless more who have an exaggerated sense of self-entitlement and who believe that simply because they graced the stage once or twice, they deserve to have everything handed to them for free.

If you are new to competing or to the fitness world in general, you need to be aware that it takes time to build your own brand and to find your place in the industry. Perhaps the best thing you can do at this point is to assess your value and what you truly bring to the table. Companies which are looking for brand ambassadors want someone with a following and a unique presence or message which is congruent with their brand philosophy, so if you aren’t there yet, you had better start working on building your own value.

Let’s start with physical appearance. Those who are successful in the bodybuilding and fitness industry have great physiques which they continue to improve upon over time. Individuals who maintain a relatively consistent weight and conditioning level throughout the year tend to fare best as well since they are close to shoot/contest ready almost all the time. Some of the top signed sponsored athletes are also some of the best looking people on the planet! I’m not saying that you have to have movie star good looks to land sponsorships, but it certainly doesn’t hurt. This is when you need to be VERY realistic about yourself and what you bring into the mix. You should be blessed with good looks or a distinctive, appealing look, or at the very least be photogenic if you expect to land a sponsorship with one of the bigger supplement companies.

Perhaps you are just average looking, or have a face only a mother could love, but you ooze sex appeal and charisma. If you are blessed enough to have such an energetic pull on people, this could work in your favor during booth appearances and videos, and increase interest in the brand you are representing. You are also far more likely to get picked up by a company if you have an enthusiastic and positive attitude. In keeping with this, you should only work with companies which sell products you truly believe in and like, because your enthusiasm for the products will come through naturally as you promote them.

Another valuable trait which increases an athlete’s value is integrity. People who do well in the fitness and bodybuilding industry and who have longevity within it tend to be truthful, sincere, and have strong values. You must have a strong backbone to survive in this highly saturated and fickle industry, and that only comes with knowing who you are and honoring your personal beliefs. If you sell out and take shortcuts, you run the risk of having a very short-lived career.

One of the most powerful ways to connect with your core audience is to show your human side and share stories which allow your followers to relate to you. It doesn’t matter if you show your own body transformations or those of your clients, as long as followers can see a before photo which they can relate to and an after photo which inspires them to take action. Such inspiration becomes even more powerful when you offer to help followers to reach their fitness and wellness goals. People begin to believe in YOU, and that can give you the leverage you need to promote a product line for a brand you represent.

If you have experience and education in fitness, nutrition, business, advertising, medicine, physical therapy, massage, or any other field which may be relatable to your journey in fitness and to the people who follow you, it’s a good idea to fortify such knowledge by becoming an authority. You can do this by creating videos, blog posts and books which showcase your knowledge. This can make you especially valuable to supplement and fitness companies which are considering bringing you on board because you can offer your knowledge as part of the deal which you negotiate with them.

Many companies assess the popularity and reach of an athlete through social media numbers, a tactic which can edge many athletes out of the running for top sponsorship spots if numbers are all they care about. Some athletes have purchased followers or promoted their profiles by paying for them, which has worked in their favor when securing sponsorships, but I don’t recommend this route since many of those paid followers won’t buy products which the athlete promotes. Then there are athletes who desperately want to work in the industry and obtain sponsorships, but have built their following solely on sexy half-naked photos of themselves. These athletes (mostly women) have resorted to using their social media channels solely as a means to post scantily clad selfies which ostensibly generate a ton of likes from the opposite sex. Every athlete who lowers his/her standards to this point where the only value generated is from smutty photos is sure to find that there is no legacy to speak of as time goes on and looks fade.

Even if you build your value and show consistently that you have a strong work ethic, you must continue to meet your end of the bargain. Sometimes companies will give you product as a trial run to see what you will do with respect to adding value to the brand. Some athletes will ramp up slowly, while others will jump right in with social media posts and will do all they can to promote a product. I have also seen some athletes start out as strong cheerleaders for a product, only to fizzle out because they lack self-discipline and consistency. Of course this can also occur on the company’s end, so it behooves both the athlete and the company to check in with each other regularly to make sure that everyone is happy.

The If-It-Fits-Your-Macros Trend

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Originally published on mensphysique.com on Thursday, 09 October 2014

http://www.rxmuscle.com/blogs/the-kitchen-eating-strategies/11653-the-if-it-fits-your-macros-trend.html
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You have probably heard about the “If It Fits Your Macros” (or IIFYM) trend which has been increasing in popularity within the fitness and bodybuilding world. It’s not surprising that the concept was embraced and developed by people within the industry who were sick and tired of adhering to monotonous, restrictive meal plans in which the vast majority of foods were labeled as evil and forbidden. On a personal note, I jumped on the IIFYM bandwagon as well because I was fed up with avoiding certain so-called “bad” foods and also dealing with metabolic burnout from years of caloric restriction. What surprised me was the positive manner in which my body responded to taking in maintenance calories as opposed to constantly functioning at a caloric deficit which only served to slow down my metabolism.

The term macro refers to the principal nutrients which the body requires: protein, fat, carbohydrates. IIFYM dictates that as long as you fulfill the energy needs of your body, you can obtain calories from any food source. Let’s face it: your body needs a certain amount of protein, carbohydrate and fat, along with fiber and micronutrients such as vitamins and minerals in order to function optimally, but it doesn’t scrutinize every macronutrient gram as it is thrown into the body. On the other side of the coin, it is also important to bear in mind that most proponents of IIFYM do not consume large amounts of junk food either. As long as quality protein is consumed in adequate amounts to contribute to muscle growth and repair, along with micronutrients and dietary fiber to support normal digestion, it shouldn’t matter if a small percentage of caloric daily intake is obtained from discretionary or junk food items.

My personal opinion is that the quality of carbs still should come into play if you are employing an IIFYM approach. However, if the majority of carbs comes from quality sources such as oats, sweet potatoes and brown rice, a small amount of junk carbs (cookies, Pop Tarts) shouldn’t tip the balance too much. I am a fan of carb BACKloading and believe the largest insulin spike should come at night before you sleep, since you will be fasting for several hours.

I know some of you are still reading this with great skepticism and want to hold onto your six boring meals of tilapia and green beans every day, refusing to accept the concept of loosening the reins a bit and actually enjoying a variety of foods. IIFYM doesn’t mean that you lose control and eat whatever you want, whenever you want. What it DOES mean is that foods will no longer be forbidden or “bad”, and that you can actually consume them on a fairly regular basis as long as you keep track of your daily nutrient intake.

The main drawback of IIFYM is that you must track your food intake, which in a sense is another form of food fixation. However, there is a greater chance that you will meet your body’s nutrient needs than if you follow a cookie cutter, calorie restricted, orthorexia lover’s contest prep meal plan. When clean eating is followed 100% and the majority of food sources are banned, caloric restriction is almost inevitable. Such caloric restriction, when practiced for an extended period of time, will cause fat loss to stall and metabolism to slow down.

How about if you met your macronutrient needs without having to banish most foods from your diet? So many people in the world of fitness suffer from orthorexia, a psychopathological condition in which foods are labeled as “good” or “bad”, and in which individuals become socially isolated over their need to eat “correctly”. I have seen so many competitors struggle with an increasing difficulty in losing fat, so their coaches restrict their calories even more and ban more foods from their meal plans. Fruit, healthy fats, and healthy carbs are stripped away in an effort to lean the competitor out. Another thing to consider is what food deprivation does to people. If a food is “bad”, suddenly the temptation to indulge in that bad food is intensified.

You might want to consider trying IIFYM if you are in a slump with your current meal plan. You may feel like a hamster on a very boring and restrictive “clean eating” wheel in which you are only allowed to eat very specific foods in certain combinations. For some of you who have been doing this incessantly for years, you may have noticed over time that it has become more and more difficult to lose weight. Your meal plan is probably VERY rigid and VERY boring, consisting of foods you are probably so sick of that if you never had to eat them ever again, you would rejoice in the streets for days. Give IIFYM a try. You might be pleasantly surprised at how your body responds.

Of Crossfit Boxes And Boxy Midsections

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Originally published on mensphysique.com on Monday, 04 August 2014

http://www.rxmuscle.com/blogs/the-training-room-workouts-and-tips/11345-of-crossfit-boxes-and-boxy-midsections.html
crossfit
Have I pissed off any Crossfit devotees already with the title of this article? I hope so. I challenge any Crossfit fanatic to continue with Crossfit training while being able to grace a bodybuilding stage with the tiny waist, full lats, and rounded delts which are sought after in every single bodybuilding division. When an athletic pursuit is characterized with moves like overhead squats, push presses, push jerks, sumo deadlift high pulls, medicine ball cleans, and tire flips, developing a boxy midsection is unavoidable. I find it ironic that Crossfit gyms are referred to as boxes since the term box is rather suggestive of the body shape which develops under that discipline.

Whether you have been doing Crossfit and now want to cross over into the world of competitive bodybuilding while still training with Crossfit, or you have been competing in the bodybuilding world and are entertaining the idea of incorporating Crossfit training into your contest prep efforts, let’s just say you can’t have both. Simply put, you cannot sculpt your physique in the manner required for bodybuilding when you are a Crossfit devotee. Not only will Crossfit training widen your waistline, the intensity of Crossfit will cause excessive cortisol spikes which makes your body stubbornly cling to belly fat and derail your efforts to become super lean for the stage.

Crossfit training develops endurance and sacrifices the aesthetic lines which are sought after in bodybuilding. We who compete know that a small, nipped in waist and a wide v-taper is the ideal no matter what the division. But when you see a typical Crossfit athlete, you will see broad shoulders without the shaping or the beautiful round caps that are seen in bodybuilding. A Crossfit athlete’s quads and hams will be thick, and the back and chest muscular but compact. Most notably, the abdominal region on Crossfit athletes is always thick and boxy. This is due to the compound Olympic lifts which are regularly performed in Crossfit. You simply cannot attain the tiny waist and beautiful lines that are worshipped in the bodybuilding world when you engage in Crossfit.

I actually had a client who begged me repeatedly to let her do Crossfit two days a week despite my recommendation that she abandon it and focus on traditional weight lifting. I finally acquiesced, and allowed her to incorporate Crossfit as part of her training. As I had predicted, she sustained an injury, her waist widened from all the heavy complex movements which made her midsection boxy, and she became soft as a result of the cortisol spikes which the high intensity Crossfit training created. After three weeks of seeing all her efforts from pre-Crossfit training unravel, I asked her to reconsider her decision to engage in Crossfit. As soon as she stopped doing Crossfit, her waist began to nip in, and her body began to tighten up again.

Bodybuilding is steeped in honoring an aesthetic ideal, sculpting and defining muscle, while also celebrating muscular strength. Crossfitters may brag that they have more endurance than bodybuilders, which may be true to an extent, but I personally would rather have the lines of an IFBB Bikini Pro than to trade that all in for the wide, tank like physique of a Crossfit athlete. If the idea of muscle sculpture is what drew you into bodybuilding, celebrate that instead of being lured into Crossfit.

How To Beat Down Excuses That Derail You From Your Fitness Goals

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Originally published on RxGirl on Wednesday, 07 May 2014

http://www.rxmuscle.com/rx-girl-articles/10839-how-to-beat-down-excuses-that-derail-you-from-your-fitness-goals.html
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I am grieving as I write this, because a very dear friend whose end of life care I was assisting in just passed away less than 24 hours ago. Though I am very rattled by this, I made sure to hit the gym first thing this morning, and I ate clean all day, packing and carrying my meals, with only one transgression which was a bottle of cold sake I had promised to myself and my friend once he had passed on. No matter how rough life is, I will not jeopardize all the hard work I put into building muscle and sculpting a physique that I could proudly display on the IFBB Pro stage this year.

A similar situation occurred with one of my clients whose father had suddenly died. Instead of making a plethora of excuses, avoiding training and abandoning her meal plan, she told me she wanted to channel her grief into her contest prep program, and so she did. She honored her father, continued to plug away at work, and took care of two small children while still honoring her commitment to herself and her fitness goals, and for that she is a true warrior.

Illness and death of a loved one are difficult to handle when one is in full contest prep mode or adopting a full blown fitness overhaul, but thankfully rather rare. The more common culprit in fitness plans falling by the wayside is the day to day life craziness that always threatens to pull us off our path. If we are not diligent and consistent about sticking to a regimen regardless of how hectic things get, a journey to ultimate fitness can dissolve into a jumble of self-doubt, fear and excuses. The most common pattern I see in competitors is one in which effective time management is lacking, resulting in missed workouts and meal prep that never happens. Let’s face it: we are ALL busy, but when one is determined and consistent, it is possible to adhere to a fitness plan or contest prep regimen.

I caution ladies (and guys, too) to avoid slipping into occasional rationalizations like, “Oh, I’m too tired to lift tonight…I’ll do a double lift tomorrow,” or “a couple of quick meals through Taco Bell isn’t really going to throw me off my prep,” because such rationalizations can develop into a regular pattern which will sabotage one’s fitness efforts. Please do NOT turn into one of those ladies who pushes a contest date back repeatedly because you don’t feel ready. Is it that you don’t feel ready, or that you are constantly throwing roadblocks in your own way by caving into peer pressure and eating unhealthy foods, drinking alcohol, getting insufficient sleep and going through the motions when you train? You need to ask yourself if your lack of discipline, whether expressed by putting yourself in certain social situations, binging on unhealthy foods at home because you are frustrated with your slow progress, or not making the time to prep and pack your meals regularly, is getting you the results you really want.
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A repatterning must occur when excuses begin to creep across your mind. Instead of thinking that a binge could count as one admittedly huge cheat meal, think of how you will end up feeling after binging. You belly will be distended, you will physically feel sluggish and weak, I am willing to bet your self-esteem will sink. So why do it in the first place? Keep tempting foods out of your kitchen, and remind yourself of your fitness goals. If you go to events or dinners, consider packing your food and bringing it with you.

People have grown so accustomed to me bringing my own food that they don’t even blink when they see me with my food cooler bag. I have attended medical dinners with my food bag in tow, consuming clean food while my colleagues dove into meat selections with sauces, heavy starch dishes, and decadent desserts. To be honest, when I see how my colleagues look, I am thankful that I practice such clean eating.

If you tend to make excuses about getting to the gym for workouts, remember your GOAL. If you need to refer to images of people whom you aspire to be like, then do it. Pack your workout gear in a bag and keep it in your car if you have trouble motivating yourself to get to the gym once you get home from work. Take the energy you would put into making excuses and get to the gym right after work! Also be sure to schedule your workouts so that they become a priority in your life.

Be consistent, BELIEVE IN YOURSELF, and you will ultimately attain the fitness goals you seek.

Arnold Sports Festival 2015

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For the first time ever, I am actually going to attend the Arnold Classic and Bikini International Finals at the Battelle Grand in Columbus, Ohio on Saturday, March 7, 2015. I am so excited to be able to watch these prestigious competitions from the audience!

This year will be the second year in which I will NOT be working a booth but instead will visit the Expo as a spectator, so it will be a very different Arnold experience for me this time around. I actually prefer to work a booth, but it will still be nice to see friends and fans, network, and have the freedom to come and go. Another big change this year is that it will be the first year that I will be staying at a hotel which is immediately adjacent to the Columbus Convention Center, which means I can keep exposure to the bitter cold and snow to a minimum!

For those of you who are unable to attend the Arnold Classic, tune into the live webcast on Bodybuilding.com. Simply go to the Bodybuilding.com website and click on the link!

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Creatine-Rich Foods Or Creatine Supplements?

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Originally published on mensphysique.com on Sunday, 29 June 2014

http://www.rxmuscle.com/blogs/the-lab-supplement-school/11157-creatine-rich-foods-or-creatine-supplements.html
creatine
Creatine has been established as an important component of maximal muscle growth, strength and energy in the world of weightlifting, hence its almost ubiquitous presence in pre-workout formulations. Though creatine can be formed in the kidneys and liver from arginine, glycine and methionine, weightlifters should supplement this production, either by taking powdered creatine supplements such as creatine monohydrate, or by consuming large amounts of creatine-rich foods.

Beef is hands down the richest and easily accesible food source of creatine, with two grams per pound of meat. If you are opposed to the idea of eating red meat, alternative sources of creatine are found in poultry and in fish such as salmon and tuna. Those of you who are vegetarian or vegan will be hard pressed to pull sufficient creatine from foods and will have to supplement via synthetic forms such as creatine monohydrate, micronized creatine, or creatine citrate.

You may be able to consume massive amounts of meat and supply your body with the 3 to 5 grams of creatine which is considered the norm in bodybuilding circles, especially if you are adamant about obtaining all of your performance substances from whole food sources, but that would require massive dedication and a lot of meat chewing!

However, if you are in a building phase, then I truly believe that you are doing yourself a disservice if you are trying to get all your extra creatine solely from food sources.

The original form of creatine which was used by bodybuilders and which is still very much in use today is creatine monohydrate. This is the cheapest form of creatine, but it is poorly absorbed, which explains its tendency to cause bloating and digestive upset.

Another negative aspect of creatine monohydrate is that some people don’t respond at all to it. If this is the case for you, then you might want to explore the different forms of creatine which are out on the market. The two best forms of creatine, in my humble opinion, are:

1. Micronized creatine – The micronized form of creatine features smaller molecules, so absorption is significantly better, eliminating the issues of bloating and diarrhea which are often caused by ingesting the non-micronized form of creatine monohydrate.

2. Creatine ethyl ester – This is by far the most absorbable form of creatine, but more expensive than the monohydrate form. You can find this substance in capsule form.

Another form of creatine which is at times used in some of the more popular pre-workout formulas is creatine nitrate. The extra NO2 makes creatine water soluble and also lends a decent pump to workouts. However, when purchased alone, creatine nitrate is costly and thus is not one of my recommendations.

If you want to enhance your creatine intake, consider food sources in combination with supplement sources so that you can obtain an optimal amount which your body is able to utilize.

Celiac Disease: A Blessing In Disguise For Competitors?

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Originally published on RxGirl on Thursday, 13 March 2014

http://www.rxmuscle.com/rx-girl-articles/10435-celiac-disease-a-blessing-in-disguise-for-competitors.html
celiac-disease-villi
Celiac disease is an autoimmune response to gluten which results in inflammation in the small intestines and may include symptoms such as abdominal pain, constipation, nausea, fatigue, and diarrhea. This disease can be extremely debilitating for some people, and for this reason, sufferers need to adopt a gluten-free diet for a lifetime.

Gluten is found in so many different food items that it can be quite a challenge to avoid it. For example, gluten is found in grains such as rye and barley, and certain grains like oats can become contaminated with wheat during their production. Wheat is the most ubiquitous gluten-containing grain, hiding in bulgur, farina, kamut, semolina, spelt, beer, breads, baked goods, candies, cereals, crackers, cookies, croutons, French fries, imitation meat, pastas, luncheon meats, salad dressings, soy sauce, potato chips, tortilla chips, soups, modified food starch, and even some supplements and medications. Gluten-free items include fresh eggs, meats, poultry, fish, vegetables, fruits, dairy products, buckwheat, flax, corn and cornmeal, amaranth, millet, quinoa, soy, tapioca, sorghum, and gluten-free soy, corn, rice and potato flours.
gainst-the-grain
The good news is that the dietary restrictions of celiac disease complement the restrictions practiced during contest prep. The only commonly used grain in contest prep which might cause an issue in those suffering from celiac disease (oats) can be found in a gluten-free version now. Gluten free items tend to be very contest friendly and provide sound nutrition for building muscle and optimizing metabolism. In addition, the practice of avoiding the commonly designated forbidden foods which usually serve as nuisances for most competitors is a requirement for the celiac sufferer, because delving into such foods carries significant health consequences for her.
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Perhaps you have been competing for a while and were just recently diagnosed with celiac disease. If so, you are most likely practicing eating habits which are consistent with the diet you need to follow in order to manage your disease. Perhaps you have lived with celiac disease for some time and have been considering stepping onstage to compete. If you have been managing your disease with dietary modifications, those modifications will be remarkably similar to what you will be practicing with contest prep.
It may indeed be a blessing in disguise for competitors to have celiac disease, since it can turn a weak will into an iron will. Celiac sufferers must make lifestyle adjustments for a lifetime in order to avoid the potentially devastating complications which can manifest over time when a gluten free diet is not followed. I have noticed that competitors who have celiac disease tend to be the most consistent with their meals and contest prep regimen. It certainly makes sense to underscore the health impact of a meal plan which is gluten free and which centers around whole food sources. Such a strategy will also maximize one’s chances of success onstage.