YOUR COMPLETE 2016 SUPPLEMENT GUIDE

YOUR COMPLETE 2016 SUPPLEMENT GUIDE

Ever wondered which supplements are backed by the most research, or which ingredients are best for your goals? Check out our comprehensive supplement review guide!

With the supplement industry booming bigger than ever, it's becoming harder to tell what works and what's marketing fluff. Luckily for you, we science nerds did the grunt work so you don't have to. We reviewed common supplement ingredients, herbs, vitamins, and minerals, and dived into the research and evidence behind their claims.

We came up with a list of the top 75 ingredients based on their intended function, along with a rating for each. The intended function includes both science-based claims as well as claims on product labels. The rating scale is a quick and simple method for you to evaluate each supplement based on available scientific evidence and anecdotal claims. We've even provided you with the optimal timing for each ingredient.

Before making any changes to your current diet and supplement plan, make sure to consult with your physician. Please remember that these ingredients are not intended to diagnose, treat, cure, or prevent any disease. If you have any underlying health conditions, or are pregnant, please consult with your physician before taking any supplements. The information listed in this guide is intended for use in adults only.

RATING SCALE

Excellent: This supplement's intended function is well-supported by a significant amount of scientific evidence. It can benefit most individuals, and is safe for use.

Great: This supplement has somewhat inconclusive findings, meaning some studies report positive changes following its use, while others report no change. The anecdotal evidence is favorable, and although more research is needed, it is still considered safe for use.

Good: There is currently minimal research available to support this ingredient's claims in a healthy population; however, it may be beneficial for individuals who are deficient in the ingredient. Anecdotal evidence is weak, but it is still considered safe for general use.

Compiled by Krissy Kendall, PhD, CISSN and Ciaran Fairman, MS, CISSN

FILTER: ALL | BUILD MUSCLE | WEIGHT LOSS | IMMUNE FUNCTION | MENTAL FUNCTION | VITAMINS

SUPPLEMENTS INTENDED TO BUILD MUSCLE/INCREASE STRENGTH/RECOVERY

Sort By: NAME RATING

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RATING

GAMMA-MINOBUTYRIC ACID (GABA)

Function: Increases growth hormone; improves exercise recovery; promotes restful sleep

COMMON DOSE: 5-10 g per day

TIMING: 60 minutes before bedtime

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RATING

ZINC MONOMETHIONINE ASPARTATE (ZMA)

Function: Improves strength; enhances sleep quality and exercise recovery

COMMON DOSE: Look for ZMA supplements that contain 30 mg of zinc, 450 mg of magnesium, and 10.5 mg of vitamin B-6

TIMING: On an empty stomach before bed

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RATING

PROTEIN POWDERS

Function: Enhances recovery and muscle protein synthesis

COMMON DOSE: 20-30 g

TIMING: Post-workout

---

RATING

CREATINE

Function: Increases lean body mass; Improves body composition

COMMON DOSE: 3-5 g per day

TIMING: Before or after exercise

---

RATING

BETA-ALANINE

Function: Increases muscle strength and muscle power output

COMMON DOSE: 3.6-6.4 g per day

TIMING: Not time-dependent

---

RATING

BRANCHED-CHAIN AMINO ACIDS (BCAAS)

Function: Increases exercise capacity, protein synthesis, hypertrophy, and exercise recovery.

COMMON DOSE: 6-20 grams per day (ideally 2:1:1 ratio of leucine:isoleucine:valine)

TIMING: Take pre-workout and during workout

---

RATING

LEUCINE

Function: Increases protein synthesis and muscle hypertrophy; improves exercise recovery

COMMON DOSE: 0.5 g per kg of body weight per day

TIMING: Before, during, and/or after exercise

---

RATING

BETA-HYDROXY-BETA-METHYLBUTYRATE (HMB)

Function: Increases muscle protein synthesis, hypertrophy, strength, and exercise recovery

COMMON DOSE: 3-6 g per day

TIMING: Immediately post-workout, or take half pre-workout and half post-workout

---

RATING

TAURINE

Function: Improves energy, insulin mimetic; antioxidant

COMMON DOSE: 100-500 mg per kg of body weight

TIMING: 30 minutes before workout

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RATING

ORNITHINE-ALPHA-KETOGLUTARATE (OKG)

Function: Anticatabolic; Increases insulin and growth hormone; improves exercise recovery

COMMON DOSE: 20-30 g per day (~64% ornothine and 36% AKG)

TIMING: Immediately post-exercise

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RATING

ALANINE

Function: Increases muscle protein synthesis and glycogen resynthesis

COMMON DOSE: 1 g per kg of body weight

TIMING: Take half 20 minutes pre-workout and half throughout workout

---

RATING

GLUTAMINE

Function: Improves glycogen resynthesis

COMMON DOSE: 8 g per day

TIMING: Immediately post-exercise

---

RATING

GLYCINE-ARGININE KETOISOCAPROATE (GAKIC)

Function: Increases in muscular strength; delays muscle fatigue

COMMON DOSE: 11.2 g per day

TIMING: Not time-dependent

---

RATING

CHOLINE

Function: Improves energy, endurance performance, clarity, and exercise recovery

COMMON DOSE: 300-1200 mg per day

TIMING: Divided doses between meals or before exercise

---

RATING

D-RIBOSE

Function: Increases ATP resynthesis and muscle strength; reduces chronic fatigue; aids exercise recovery

COMMON DOSE: 5-15 g per day

TIMING: Post-exercise

---

RATING

PHOSPHATIDYLSERINE (PS)

Function: Anticatabolic

COMMON DOSE: 800 mg per day

TIMING: Post-exercise

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RATING

ALPHA-KETOISOCAPROIC ACID (KIC)

Function: Improves exercise recovery and glycogen resynthesis; insulin mimetic

COMMON DOSE: >0.1 g per kg per day

TIMING: Immediately post-exercise

---

RATING

ARGININE

Function: Increases nitric oxide and vasodilation; increases protein synthesis.

COMMON DOSE: 8 g per day

TIMING: Pre- and/or post-exercise

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RATING

TRIBULUS TERRESTRIS

Function: Increases testosterone, strength, and energy

COMMON DOSE: 5-10 mg per kg of body weight

TIMING: Divide into two doses, and take with two meals

---

RATING

ADENOSINE TRIPHOSPHATE (ATP)

Function: Increases workout volume, muscle strength, and hypertrophy

COMMON DOSE: 225-400 mg per day

TIMING: Divided into equal doses, taken before breakfast and dinner

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SUPPLEMENTS INTENDED FOR WEIGHT LOSS, ENERGY, AND ENDURANCE

Sort By: NAME RATING

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RATING

CAFFEINE

Function: Increases thermogenesis, lipolysis, and endurance performance

COMMON DOSE: 3-9 mg per kg of body weight

TIMING: 30-40 minutes before exercise

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RATING

GREEN TEA EXTRACT (EGCG)

Function: Enhances thermogenesis and weight loss

COMMON DOSE: 500-1000 mg (containing at least 30% EGCG)

TIMING: 30-40 minutes before exercise

---

RATING

CITRULLINE MALATE

Function: Increases ATP synsthesis and PCr resynthesis; delays muscular fatigue

COMMON DOSE: 6 g per day, divided

TIMING: Divided into 2 equal doses, taken before and after your workout

---

RATING

CO-ENZYME Q10 (COQ10)

Function: Improves exercise recovery, endurance performance, and heart health

COMMON DOSE: 50-300 mg per day

TIMING: Not time-dependent

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RATING

SODIUM BICARBONATE

Function: Delays muscle fatigue; reduces lactic acid; enhances performance

COMMON DOSE: 200-300 mg per kg of body weight per day

TIMING: 1-3 hours prior to exercise

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RATING

RHODIOLA ROSEA

Function: Increases energy and endurance performance

COMMON DOSE: 100-600 mg per day, divided

TIMING: Divided into 2 equal doses, taken before breakfast and lunch

---

RATING

CORDYCEPS

Function: Increases energy; improves endurance performance

COMMON DOSE: 1-3 g per day, divided

TIMING: Divided into equal doses, taken with meals

---

RATING

PYRUVATE

Function: Enhances weight loss

COMMON DOSE: 6-12 g per day

TIMING: Not time-dependent

---

RATING

GINSENG

Function: Increases energy and endurance performance

COMMON DOSE: 200 mg per day, divided

TIMING: 100 mg in the morning and 100 mg ~60 minutes before exercise

---

RATING

L-CARNITINE

Function: Antioxidant; enhances weight loss and endurance performance

COMMON DOSE: 1-3 g per day

TIMING: Taken with a carbohydrate-rich meal

---

RATING

GLYCEROL

Function: Aids hydration; improves heat tolerance and endurance performance

COMMON DOSE: 1.0-1.2 g per kg of body weight per day

TIMING: 1-3 hours before exercise

---

RATING

HYDROXYCITRIC ACID (HCA)

Function: Aids fat loss, reduces appetite

COMMON DOSE: 900-2400 mg per day

TIMING: Take on an empty stomach, 30 minutes before each meal

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RATING

CHROMIUM

Function: Improves body composition

COMMON DOSE: 200-400 mcg per day

TIMING: Not time-dependent

---

RATING

MEDIUM-CHAIN TRIGLYCERIDES (MCT)

Function: Increases metabolic rate and fat loss; supports healthy skin

COMMON DOSE: 5-10 g per day

TIMING: Not time-dependent

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RATING

FENUGREEK (4-HYDROXYISOLEUCINE)

Function: Increases glycogen resynthesis and glucose disposal

COMMON DOSE: 2 mg per kg of body weight

TIMING: Not time-dependent

---

RATING

CONJUGATED LINOLEIC ACID (CLA)

Function: Decreases body fat

COMMON DOSE: 4.2 g per day, divided

TIMING: Divided into equal doses, taken with meals

---

RATING

COLEUS FORSKOHLII

Function: Testosterone booster; assists fat loss

COMMON DOSE: 250 mg of 10% forskolin extract

TIMING: Take 250 mg twice daily

---

RATING

SYNEPHRINE

Function: Supports weight loss, alertness

COMMON DOSE: 10-20 mg

TIMING: Take 10-20 mg 3 times per day

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RATING

YOHIMBINE

Function: Supports fat loss

COMMON DOSE: 0.2 mg per kg of body weight

TIMING: Take on an empty stomach before meals

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SUPPLEMENTS INTENDED TO IMPROVE IMMUNE FUNCTION, INFLAMMATION, AND JOINT HEALTH

Sort By: NAME RATING

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RATING

ECHINACEA

Function: Enhances immune status; reduces symptoms of colds and upper respiratory tract infections; improves endurance performance

COMMON DOSE: 900-1500 mg per day, divided

TIMING: Divide into 3 equal doses, taken throughout the day

---

RATING

GLUCOSAMINE SULFATE

Function: Reduces inflammation; alleviates joint pain

COMMON DOSE: 1500-2000 mg per day

TIMING: Take with a meal and plenty of water

---

RATING

GREEN TEA

Function: Antioxidant; anti-inflammatory; increases metabolism

COMMON DOSE: 200-500 mg per day

TIMING: Take in the morning, with breakfast

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RATING

BETA-GLUCAN

Function: Reduces upper respiratory tract infections; supports the immune system

COMMON DOSE: 250-500 mg per day

TIMING: Not time-dependent

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RATING

CHONDROITIN SULFATE

Function: Reduces inflammation; alleviates joint pain

COMMON DOSE: 800-1500 mg per day

TIMING: Avoid using with aspirin as it may contribute to bleeding

---

RATING

COLOSTRUM

Function: Reduces symptoms of upper respiratory tract infections; supports the immune system

COMMON DOSE: 20-60 g per day

TIMING: Take shortly after a meal

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RATING

DL-PHENYLALANINE

Function: Reduces chronic pain; Improves mood

COMMON DOSE: 100-200 mg per day

TIMING: Avoid taking with high-protein meals, as it may affect absorption rates

---

RATING

ALPHA-LIPOIC ACID (ALA)

Function: Antioxidant; insulin mimetic

COMMON DOSE: 300-600 mg per day, divided

TIMING: Divide into 3 equal doses, taken with meals

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RATING

FLAXSEED

Function: Anti-inflammatory; pain reliever

COMMON DOSE: 30-50 g per day (or 3-5 tbsp per day)

TIMING: Not time-dependent

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RATING

EVENING PRIMROSE OIL (GLA)

Function: Anti-inflammatory; reduces symptoms of rheumatoid arthritis and premenstrual syndrome

COMMON DOSE: 400-600 mg per day

TIMING: Not time-dependent

---

RATING

7-KETO-DHEA

Function: Improves immune function; increases fat oxidation

COMMON DOSE: 50-400 mg per day, divided

TIMING: Divide into 2 equal doses, take with meals

---

RATING

LYSINE

Function: Promotes bone growth and healthy skin

COMMON DOSE: 500-1000 mg per day

TIMING: Avoid drinking milk at the same time you take lysine

---

RATING

SAW PALMETTO

Function: Supports prostate health; reduces the symptoms of colds, coughs, and sore throat

COMMON DOSE: 200-350 mg per day

TIMING: Not time-dependent

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SUPPLEMENTS INTENDED TO IMPROVE MENTAL FUNCTION, MOOD, AND SLEEP

Sort By: NAME RATING

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RATING

L-THEANINE

Function: Reduces anxiety and stress; increases mental acuity

COMMON DOSE: 50-200 mg

TIMING: Take with caffeine to increase mental acuity

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RATING

ST. JOHN'S WORT

Function: Improves mild to moderate depression

COMMON DOSE: 300 mg per dose

TIMING: Take 300 mg 3 times evenly spread throughout the day

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RATING

L-TRYPTOPHAN

Function: Increases production of melatonin; decreases time to fall asleep

COMMON DOSE: 2-5 g per day

TIMING: 60 minutes before bedtime

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RATING

MELATONIN

Function: Sleep aid; promotes uninterrupted sleep

COMMON DOSE: 3-5 mg

TIMING: 60 minutes before bedtime

---

RATING

KAVA-KAVA

Function: Reduces anxiety and stress

COMMON DOSE: 100-300 mg per day, divided

TIMING: Divide into equal portions to be taken with meals

---

RATING

ACETYL-L-CARNITINE

Function: Improves mild cognitive impairment

COMMON DOSE: 1.5-3.0 g per day

TIMING: Not time-dependent

---

RATING

5-HYDROXYTRYPTOPHAN (5-HTP)

Function: Increases serotonin; promotes restful sleep; improves exercise recovery

COMMON DOSE: 100-300 mg

TIMING: 30-60 minutes before bedtime

---

RATING

GINKGO BILOBA

Function: Improves mental concentration

COMMON DOSE: 160-240 mg per day

TIMING: For cognitive enhancement, take 1-4 hours beforehand

---

RATING

DIMETHYLAMINOETHANOL (DMAE)

Function: Improves mental acuity

COMMON DOSE: 100-1000 mg per day

TIMING: Take in the morning with breakfast

---

RATING

TYROSINE

Function: Increases mental acuity, energy, and mood

COMMON DOSE: 50-150 mg per kg of body weight

TIMING: 60-90 minutes before exercise

---

RATING

VALERIAN ROOT

Function: Sleep aid; reduces anxiety

COMMON DOSE: 100-1800 mg per day

TIMING: 60 minutes before bedtime

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VITAMINS, MINERALS, AND ANTIOXIDANTS

Sort By: NAME RATING

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RATING

QUERCETIN

Function: Antioxidant; antiatherogenic; anticarcinogenic

COMMON DOSE: 12.5-25 mg per kg of body weight per day

TIMING: Not time-dependent

---

RATING

ZINC

Function: Supports the immune system; antioxidant; assists with digestion and metabolism

COMMON DOSE: 12-15 mg per day

TIMING: Take 1-2 hours before or 2 hours after a meal

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RATING

VITAMIN E

Function: Antioxidant; supports cell health; prevents muscle damage

COMMON DOSE: 400-1200 IU per day

TIMING: Take in the morning with breakfast

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RATING

LYCOPENE

Function: Antioxidant; anticancer agent

COMMON DOSE: 5-20 mg per day

TIMING: Not time-dependent

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RATING

VITAMIN C

Function: Antioxidant; reduces incidence of upper respiratory tract infections; reduces soreness

COMMON DOSE: 400-1000 mg per day

TIMING: Take in the morning with breakfast

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RATING

IRON

Function: Aids in immune function; improves oxygen-carrying capacity

COMMON DOSE: 8 mg for men; 18 mg for women

TIMING: Take in the morning with breakfast. Consume with vitamin C to increase absorption. Avoid taking with calcium

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RATING

VITAMIN A

Function: Antioxidant; supports eye and cell health

COMMON DOSE: 0.25-0.5 mg per kg of body weight per day

TIMING: Take with a fat-containing meal to increase absorption

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RATING

VITAMIN B-12

Function: Improves energy; supports cardiovascular health

COMMON DOSE: 25-100 mcg per day

TIMING: Take in the morning with breakfast

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RATING

MAGNESIUM

Function: Improves metabolism; supports bone health; aids in regulation of blood pressure

COMMON DOSE: 280-400 mg per day

TIMING: Take on an empty stomach, preferably without calcium

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RATING

LUTEIN

Function: Antioxidant; supports eye health

COMMON DOSE: 6-15 mg

TIMING: Not time-dependent

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RATING

CALCIUM

Function: Supports bone health

COMMON DOSE: If deficient, aim for the RDA of 1000 mg per day

TIMING: Calcium carbonate should be taken at mealtime, either lunch or dinner; calcium citrate can be taken on an empty stomach between meals

WHAT’S BETTER FOR WEIGHT LOSS: GREEN TEA OR GREEN

WHAT’S BETTER FOR WEIGHT LOSS: GREEN TEA OR GREEN COFFEE?

More than just a pick-me-up, your morning cup of tea or coffee may actually help your weight-loss efforts! But when it comes to fat loss, which one of these greens reigns supreme?

When it comes to losing fat, no magic pill or powder can replace consistent work in the gym and a clean diet. Your efforts will always trump anything a supplement can do. That said, there are a handful of ingredients that may help boost your metabolism and enhance your weight-loss efforts.

Two of those ingredients—green tea and green coffee—may already be part of your daily morning ritual, but they're also sold in supplement form as green tea and green coffee extract. If fat loss is your goal, is one extract better than the other? It's time to put these two green titans in a head-to-head battle for fat-loss supremacy!

MAKE TIME FOR TEA

Green tea, which comes from the Camellia sinensis plant, has been recommended as a healthful drink for centuries with potential health benefits ranging from improved antioxidant status to cardiovascular support.1 Although multiple parts of the plant can be used, it's the extract from the leaves that seems to offer the most health benefits, especially when it comes to weight loss.

GREEN TEA, WHICH COMES FROM THE CAMELLIA SINENSIS PLANT, HAS BEEN RECOMMENDED AS A HEALTHFUL DRINK FOR CENTURIES WITH POTENTIAL HEALTH BENEFITS RANGING FROM IMPROVED ANTIOXIDANT STATUS TO CARDIOVASCULAR SUPPORT.

The two components primarily responsible for green tea extract's (GTE) health benefits are catechins, which provide the majority of antioxidants benefits, and caffeine, which enhances thermogenesis and fat metabolism.

When compared to a placebo and caffeine alone, GTE has been shown to significantly increase 24-hour energy expenditure.1,2 Over time, increasing the number of calories you burn both at rest and during exercise could lead to favorable changes in your body composition. Furthermore, there are multiple studies showing GTE's ability to increase rates of fat oxidation (or fat burning) over a 24-hour period.

Long-term consumption of green tea extract has been shown to support modest weight loss, around 2-3 pounds, over a 12-week period.3 While GTE clearly won't do all the work for you, research suggests that, when combined with exercise, it can support greater weight loss when compared to exercise alone.4

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GREEN IS THE NEW BLACK

Green coffee extract (GCE), as the name implies, is extracted from unroasted green coffee beans. Its main active ingredients are compounds known as chlorogenic acids, which are thought to be responsible for its weight-loss effects.

While it's not entirely clear how it works, chlorogenic acid may be able to promote fat loss by increasing the activity of PPARalpha—a gene involved in fatty-acid transport and oxidation—and reducing the creation of new fat cells through its antioxidant effects.5,6

GREEN COFFEE EXTRACT (GCE), AS THE NAME IMPLIES, IS EXTRACTED FROM UNROASTED GREEN COFFEE BEANS. ITS MAIN ACTIVE INGREDIENTS ARE COMPOUNDS KNOWN AS CHLOROGENIC ACIDS, WHICH ARE THOUGHT TO BE RESPONSIBLE FOR ITS WEIGHT-LOSS EFFECTS.

To date, there has been only one study to demonstrate a positive effect of GCE on weight loss in humans. A 2007 study published in the Journal of International Medical Research found that when GCE was added to coffee, participants lost (on average) almost 12 pounds over a 12-week period, when combined with diet and exercise. This compared to only 3 pounds lost in the coffee-only group.7

While results from this study are promising, larger, better-controlled studies are needed to truly determine the effectiveness of GCE as a weight-loss tool.

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LEAN, MEAN, GREEN

Green tea extract is the current winner in the battle of the bulge! For one, GTE has a higher caffeine component, and when it comes to ingredients that can have a significant impact on supporting your metabolism and help you burn more fat, caffeine is king. Second, the research on GTE far exceeds that of GC, making it a little more convincing that including GTE as part of your diet may potentially be beneficial to fat loss.

You may find some supplements that use a combination blend of green tea with green coffee extracts, but there is currently no research suggesting this is a more effective combination than either in isolation.

WHAT TO WATCH OUT FOR

The weight-loss benefits associated with green coffee and green tea extracts are greatly reduced when you mix the extracts with milk and sugar.8-9 Additionally, research suggests that protein consumption can have an inhibitory effect on their absorption.10 Therefore, benefits of GTE and GCE may be maximized when consumed with water 2-3 hours before or after a meal.

Both of these substances typically contain caffeine and therefore may cause potential side effects associated with caffeine consumption, such as increased heart rate and digestive upset, but as long as you don't guzzle the stuff, you should be in pretty good shape. Start with a low dose, see how your body handles it, and then make adjustments from there.

A PRACTICAL APPROACH FOR USE

GTE and GCE are most effective when caffeine resistance is minimized. If you're already a coffee addict, the benefits of green tea extract and GCE supplements will likely be less effective.

While you may think you can get your daily dose of GTE just by sipping on some green tea, think again. An effective dose (about 600 milligrams) would require you to drink 8-10 cups of tea!1,4 Supplements can definitely make things a little easier on you; just make sure you're getting 30-60 percent EGCG—the active ingredient in green tea responsible for its fat-burning effects—in each serving.

Green coffee supplements are generally sold containing 40-50 percent chlorogenic acid by weight. In order to get the most effective dose of 120-300 milligrams of chlorogenic acid, you'll want to look for a supplement containing 300-750 milligrams of green coffee extract.

REFERENCES

1.       Cabrera, C., Artacho, R., & Giménez, R. (2006). Beneficial effects of green tea—a review. Journal of the American College of Nutrition, 25(2), 79-99.

2.       Dulloo, A. G., Duret, C., Rohrer, D., Girardier, L., Mensi, N., Fathi, M., ... & Vandermander, J. (1999). Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. The American Journal of Clinical Nutrition, 70(6), 1040-1045.

3.       Wang, H., Wen, Y., Du, Y., Yan, X., Guo, H., Rycroft, J. A., ... & Mela, D. J. (2010). Effects of catechin enriched green tea on body composition. Obesity, 18(4), 773-779.

4.       Maki, K. C., Reeves, M. S., Farmer, M., Yasunaga, K., Matsuo, N., Katsuragi, Y., ... & Blumberg, J. B. (2009). Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults. The Journal of Nutrition, 139(2), 264-270.

5.       Hsu, C. L., Huang, S. L., & Yen, G. C. (2006). Inhibitory effect of phenolic acids on the relation to their antioxidant activity. Journal of Agricultural and Food Chemistry, 54(12), 4191-4197.

6.       Cho, A. S., Jeon, S. M., Kim, M. J., Yeo, J., Seo, K. I., Choi, M. S., & Lee, M. K. (2010). Chlorogenic acid exhibits anti-obesity property and improves lipid metabolism in high-fat diet-induced-obese mice. Food and Chemical Toxicology, 48(3), 937-943.

7.       Thom, E. (2007). The effect of chlorogenic acid enriched coffee on glucose absorption in healthy volunteers and its effect on body mass when used long-term in overweight and obese people. Journal of International Medical Research, 35(6), 900-908.

8.       Onakpoya, I., Terry, R., & Ernst, E. (2010). The use of green coffee extract as a weight loss supplement: a systematic review and meta-analysis of randomised clinical trials. Gastroenterology Research and Practice, 2011.

9.       Anderson, R. A., & Polansky, M. M. (2002). Tea enhances insulin activity. Journal of Agricultural and Food Chemistry, 50(24), 7182-7186.

10.   Bohn, T. (2014). Dietary factors affecting polyphenol bioavailability. Nutrition Reviews, 72(7), 429-452.

5 cardio myths DEBUNKED

You just started your fitness journey and you are hearing all of these crazy things about cardio training? If you wanna know the truth about the most common myths read below

1. If you do cardio on an empty stomach you will burn more fat. It’s actually very important to have a healthy meal before your cardio session. Your muscles can’t perform at their highest without resources, so on an empty stomach your body will turn to the carb and fat fragments in your bloodstream and will not consume the fat stored in your fat cells. This can lead to low hydration and high GI (glycemic index).

READ ALSO: HOME CARDIO WORKOUT – 55 REPS

2. You need to split up cardio and strenght. If you are planning to have a very intense cardio session it might be ok to perform it separate from your strenght workout, but there are times when fusing both can be efficient and effective. Your metabolism will be on fire if you combine these two types of training.

Skip the ‘Lite’ Domestics and Drink This Beer Instead

Reward yourself after a day of yard work with one of these brews

BY TONY DORMANNMay 1, 2015

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After a long day of pulling weeds and spreading mulch, you’re going to want to sit back and reward yourself with a beer that’s simple and easy to drink. Troegs Cultivator is a surprisingly light bock beer that reminds you of fresh bread, without sitting in your stomach like a loaf.

Hungry? Fire up your grill with a Cultivator in hand. This beer has a clean, dry finish that pairs well with a variety of grilled water-dwelling proteins, such as salmon and lobster.

Name: Cultivator
Brewer: Trӧegs Brewing Company
Style: Helles Bock
ABV: 6.9%

Beer Me! delivers quick beer recommendations with all the information you need to know—and nothing more. No geeky beer-brewing technical terminology. No bottles you have to age five years before you can enjoy them. No bull. Read up, then crack one open.

NUTRITIONGUY GOURMET

Spice Up Sweet Potatoes with This Firehouse Recipe

This simple recipe is firefighter-approved

BY SHARA TONNMay 14, 2015

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One night at the Harrison Fire Department in New York, career firefighter A.J. Fusco needed to whip up a quick side for dinner, and he wanted it to be healthier than the usual French fry. So he switched in some sweet potatoes, added a dash of chili powder, coated everything in maple syrup, and—voila—a firehouse favorite was born.

“You’re grilling—not frying—and you get the creaminess from the sweet potato working with the heat and sweetness,” says Fusco. “The guys went crazy for it.”

On the blog, Fusco posts healthy recipes of his own, as well as those from firefighters around the nation and the world. Roughly 75 to 90 percent of firefighters are overweight or obese and almost half of on-duty fatalities are due to cardiac-related issues, according to a study from Skidmore College. Fusco himself was overweight until a non-fire service friend passed away.

“[My friend] wasn’t living the healthiest lifestyle and when you see that happen, you put everything into perspective and say it could have been me,” says Fusco. “Our job is stressful to begin with and you have to be in the best shape you can.” 

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After his friend passed away, Fusco made some changes. He joined a Crossfit-style gym and started eating better, which led to sharing healthier content on the blog. When Fusco partnered with 555Fitness—a non-profit that posts free daily workouts for firefighters—about seven months ago, the blog exploded.

“Fork and Hose Co. is about inspiring people,” says Fusco. “If it gets you to the grocery and helps you cook a delicious meal that happens to be healthy—that’s what we’re going for.”

Every recipe on the blog has been cooked in the firehouse and has been firefighter approved, says Fusco. These spicy-sweet potato wedges have become a regular at the Harrison Fire Department. Try them once, and they could make the rounds at your place too.

Fork and Hose Co. Fries
Recipe by A.J. Fusco

What you’ll need:
4 small sweet potatoes (or 2 large ones), cut into ½” wedges
1 Tbsp olive oil
1 tsp chile powder
1 tsp salt
1 Tbsp maple syrup
1 Tbsp cilantro

How to make it:
1. Pre-heat your grill to medium heat. In a large bowl, toss the potato wedge with the olive oil, chile powder, and salt.
2. Grill the potato wedges over direct heat until crispy on the outside and tender enough that a fork slides easily into the center, 6 to 8 minutes, flipping halfway through. Transfer the fries back to the large bowl, drizzle with the syrup, and toss to coat. Top with cilantro and serve. Makes 4 servings.

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