Trying to get healthier....need help

[Zesty]

Please bear with me, I would really appreciate it.

I'm almost 22 years old, stand 6'2" and weigh about 165. I have pretty good genetics and am pretty athletic, but I know my diet is lacking BIG-TIME. I don't have an exercise or workout plan at all, and actually don't plan on having either for another few months or so. I'm just plain too busy to work out right now, but hopefully will be working less in the near future and be able to start.

Anyways, right now I figure taking a few supplements isn't gonna hurt, since I'm probably sorely lacking....I have an athletes body and maintain it like a couch-potato....I am ashamed, honestly. I want to change. I eat decent stuff, just not enough. My dad grows some awesome free range chickens, so I have plenty of good food to eat, I just don't eat enough right now. I figure buying a few essential supplements would get me pumped up to eat more and grow!

I have tried to research as much as possible, but it's truly mind-boggling! Please help me.

I was planning on getting some whey protein, starting to take a multi-vitamin, some combination of Glucosamine/Chondroitin/MSM, and Flax/Fish Oil.

I also was thinking of getting some soy protein to supplement a bit, and adding some creatine, amino acids, and maybe a couple other things once I actually start working out.

Specifically, I was looking at the Optimum Nutrition and Cytosport whey proteins. I don't think I can go wrong with either. Comments are welcome.

1. I was just gonna get some Centrum Silvers locally, but was wondering if there is any other cheap multi that is better?

2. I planned on getting some flax seed oil for sure, but now have heard that fish oil is better for men, and I've also heard taking both is optimal...what's the deal?

3. I have had major surgery on my right knee, and am set on taking some sort of joint supplement. I saw some Clucosamine/Chondroitin/MSM capsules by Fitness Labs for a little over $30 for a 60-day supply. Is this good, or is there a better route?

4. Finally, would it be beneficial to take extra amino acid supplements even if I don't plan on working out? I live a very active lifestyle and don't shy away from any sort of activity, I just don't actually exercise. I figure the whey would be plenty for me for now, but was wondering.

Sorry for being so long-winded, but I'm just so confused, and I know some of you could point me in the right direction.

Just please keep in mind I'm pretty poor right now, and am just trying to get some basics to be healthier, not trying to get the best of the best, anything will be an improvement over my current lifestyle/diet.

Thanks in advance.


-Travis

 

[KIAN]

Hey Travis.
Welcome to EF

Well that is quite the shopping list of supplements you are looking to consume. Especially if you don't workout. The word 'supplement' is key here as all these products are designed to supplement an already existing healthy nutritional intake. If your nutritional intake is lacking then you should concentrate on using real foods first to get your system balanced. Then when you start working out, when your body will be under additional stress, you can start adding supplements. But I will go through what you have posted to clear up any confusion.

Glucosamine/Chondroitin/MSM:
Glucosamine is a non-essential amino acid which helps in the repair of joint tissue. Chondroitin sulphate is used to relieve the pain associated with arthritis. MSM (methylsulfonylmethane) is found in many foods but as a supplement it is used to treat osteoarthritis.

Flax / Fish Oil:
These are good sources of essential fatty acids (EFA's). EFA's help with oxidation and energy transfer, oxygen transfer, hemoglobin production, and help in your recovery time from activity. Flax and fish oil are good sources of omega 3. Canola, safflower, and sunflower oils are sources of omega 6. Try to balance your intake of omega 3 & 6 to a ratio of 1:1.

Soy protein:
Unless the soy protein is an isolate, I would avoid using it as soy lacks the essential amino acid methionine. Methionine is important for normal functions of the liver. It also plays a part in regulating nitrogen levels within the body and in the synthesis of creatine, epinephrine, and melatonin.

Amino Acids:
A balanced nutritional intake will supply you with all the amino acids your body will require. The addition of a weight gain or protein powder supplement will supply additional forms. You have to take into account that if your physical activity is not at a level where your body requires additional sources, then you will just be wasting your money. In some cases, a higher intake of certain amino acids can have side effects.

Creatine:
Unless you are working out, the use of creatine will have very little affect to your physique. Although creatine will supply you with the methionine that you would be lacking from the soy protein, it is not designed to be used in that manner. Creatine, as a supplement, is used to transform ADP (Adenosine diphosphate) back into ATP (Adenosine Triphosphate). This cycle is what your body relies upon for quick bursts of energy. Creatine also acts as a cell volumnisation agent by drawing water into cells and giving you a more pumped-up look.

If you are on a limited budget and not working out, then you should concentrate on real foods for now. At 22, some of the supplements you have been looking at are primarily meant for people much older who have bone and joint problems. If you have had surgery on your knee, then physical activty will help strengthen the ligaments and associated tissues more than will consuming a pill so when you get the chance to start working out, this will be of more of a benefit to you.

___________________

KP--Fitness Basics

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[Zesty]

Thanks a bunch KIAN, much appreciated.

I totally understand about getting my eating right, and I've been trying to do that already recently. It's just that I am extremely busy, I work full time and have a sick mother that I try and take care of in my off time, I end up making her food and not having time to eat for myself! I'm trying my best to change that.

I figure I should be taking a quality multi-vitamin anyways. The flax/fish oil sounds like anybody should be taking it as well. My knee has had an extreme surgery, so I am in pain and know I am prone to arthritis, so I figure I would like to take some joint support to hopefully hold-off the effects as long as possible.....preventative treatment, so my knee doesn't get any worse than it has to. Iam not prone to hype, but I have taken some flax seed pills before and I SWEAR my joints felt like they had more "coushin", so I want to take some kind of joint support. I hear flax and fish oil are good for joints, so I may just stick with those. And some cheap bulk whey protein to get some affordable, convenient, quality calories/protein.

Please let me up-date on what my plan of action is!

I plan to take Optimum Nutrition's Opti-Man Multis, get some Optimum Nutrition 100% Whey, some fish/flax oil, and possibly some sort of joint support supplement.....I personally don't think this is overdoing it!

I am now stumped on the flax vs fish oil issue, the more I read the less I am sure of! LOL Some say fish oil, some say both, then I read all these articles on how great flax is for you, so I figure I want some of that! LOL

I deliver magazines for a living, so it's hard for me to eat at work most the time. If I could take a protein shake, that would just be that much more nutrition I would have throughout the day.

So basically, I'm pretty set on taking my multi, whey, and fish/flax. I'm just wondering about the final-final on the flax vs fish oil issue(I assume fish oil if picking one), and if I should still try and spend my money on some sort of joint support.

 

[KIAN]

The decision between flax and fish oil basically comes down to a preference of taste as both are good sources of Omega 3. The important thing is to establish a balance between the omegas as I mentioned before. Most western diets are high in Omega 6 sources. In your case, if you were to reduce your Omega 6 consumption, the inflammation and joint problems you have been experiencing will lessen. If you are using oils to cook with, then have a look at their sources. In general, the darker the oil, the more beneficial it will be for you. If you see the word 'hydrogenated' on any food products then you should avoid them as they are of no value to anyone. The same for trans fats.

If your diet is lacking then a multi-vitamin should pose no problems. Just make a mental note of how you feel now and note any negative changes after you start using them.

If you are going to use a weight gainer or protein powder, pay close attention to the carb content and where the carbs are coming from. Some of the weight gainers are very high in simple sugars. Since you are not working out right now, I would advise that you don't put too much weight on as the bulk of it will be body fat. Use the following equations to determine what your current requirements are right now.

Basic Metabolc Rate (BMR):
Your BMR is the number of calories your body requires at a resting position.

• Adult Male:
  BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

Use your BMR to determine your daily caloric needs:
These values are how many calories you will be required to consume to maintain your current weight at the specified level of activity.

• sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

If you wish to gain weight then an increase by 500 calories per day (3500 additional calories over the span of one week) over your daily recommended requirement will result in an increase in bodyweight by one pound per week. Aim for 1-2 pounds per week. Anything more and your body fat percentage will get out of control.

____________________

KP--Fitness Basics

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[Zesty]

Man, awesome advice! Thanks for being so down-to-Earth, KIAN. A ton of help.