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PART IV NUTRIENTS
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Everyone needs an adequate amount of nutrients. Nutrients are chemicals that the body needs to live, grow and heal itself. For
athletes, nutrients are the difference between performing and ‘gassing out’. Nutrients are:
Protein
Fat
Carbohydrates
Vitamins
Minerals
Water
Where do you get nutrients? The answer is food and supplements. To get the most out of your foods: (a) eat healthy and stay
away from the foods listed as “bad” choices in Part I and II of my articles, (b) eat your fruits and vegetables raw and (c) don’t
over drink liquids before eating, (d) chew your food and eat slowly, and (e) eat the correct portion sizes and don’t gorge
yourself.
Proteins: Proteins and water are essential for the creation and repair of muscle tissue. Twenty percent of muscle tissue is
made up of protein. For non-athletes, about 1 gram of protein per 2.2 pounds of body weight is probably sufficient. However,
for an athlete .75 gram to 1 gram of protein per 1 pound of body weight is recommended (about 20% of calories for the day).
Physical activity, especially weight lifting, breaks down muscle tissue. Without protein, water and rest, they cannot rebuild or
grow. Sources of protein include eggs, dairy, red meat, fish, poultry, some greens, nuts and legumes. Eggs and milk are the best
protein suppliers. Eggs have often been described as the perfect protein as the protein in eggs is readily absorbed by the body.
Due to an athlete’s busy schedule, or in times of calorie depletion in weight class sports, it’s not always possible to eat the
amount of food required to meet protein needs. Therefore, protein powders, such as AdvoCare Muscle Gain powder or Pro 20
shot can be utilized to fill those nutrient gaps by providing 25 grams of protein in a quick and convenient source. Protein also
helps with weight management because it helps you feel full and burn calories. You can get both of these products at
www.advocaregetbetter.com in the “performance” section.
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Amino Acids
Proteins are made up of amino acids. Amino acids build your body. Hair, bones, skin, fingernails, and muscles are made from
amino acids derived from the proteins you consume; therefore, many people will supplement their diet with amino acids, such
as AdvoCare’s Catalyst, Spark and Arginine Extreme.
Arginine Extreme combines a substantial amount of L-arginine with other amino acids, B-vitamins and related nutrients
scientifically designed to contribute to the body's production of nitric oxide and muscle support.* This unique combination of
powerful nutrients nourishes the growth of lean muscle tissue in conjunction with an exercise program and provides targeted
nutritional support for the vascular, cardiovascular, reproductive and immune systems.* For athletes and exercisers, greattasting Arginine Extreme is a premier pre-workout supplement that can help magnify the results of strength training by
providing nutrient-delivery support directly to the muscles.* With 2 1/2 grams of L-arginine per serving, plus L-leucine, another
important amino acid, you can get better endurance in the weight room and improved stamina during cardio workouts.* Use it
with the rest of the Performance Elite product line, especially AdvoCare® Muscle Fuel to help further enhance your results by
supporting longer, more vigorous workouts.*
But Arginine Extreme isn't just for athletes. Because it feeds the vascular system with many of the nutrients it needs to perform
at its best, Arginine Extreme provides cardiovascular nourishment and excellent immune support.* As nitric oxide levels
increase, healthy blood flow is easier to maintain. In fact, the ingredients in Arginine Extreme have been shown to help support
healthy blood pressure levels and cholesterol levels already in the normal ranges.*
Catalyst™ , which was created for the 1996 US Olympic Wrestling team, is an Amino Acid Supplement is a blend of essential
branched-chain amino acids and L-glutamine that supplies your body with muscle-building components and sustains your
muscles during exercise and reduced calorie intake.* Whether you're trying to lose weight or gain muscle, Catalyst helps repair
and protect muscles.* And it works great in conjunction with other AdvoCare® products like Spark™ Energy Drink and one of
the Metabolic Nutrition Systems (MNS®). Other amino acids in Catalyst like L-arginine, taurine and betaine help fuel and
maintain your muscles to support endurance and strength.* Combined with a healthy diet and exercise, Catalyst helps you
retain muscle and reduce fat for a more toned and better defined look.*
Spark's unique combination of ingredients gives you fast-acting energy and B-vitamins enhance your body's natural energysustaining processes.*
For mental focus and clarity, the neuroactive amino acids in Spark help sharpen your mental focus and alertness by supporting
your brain's ability to efficiently transmit messages within the nervous system.* With seven refreshing flavors and only 45
calories per serving, Spark gives you a lift that lasts for hours.* You can order any of these great products at
www.advocaregetbetter.com look in the “trim”, “active” and “performance” lines.
Fats:
Lately, people have been led to believe that fat is the enemy. That’s not entirely true. Certain fats should be avoided, such as
trans fats and saturated fats that are found in red meats, processed foods, whole dairy and fried foods. These types of fats have
been linked to diabetes, colon and breast cancers and obesity. However, healthy polyunsaturated fats protect against
cardiovascular disease and help lubricate joints. Additionally, foods containing monounsaturated and polyunsaturated fats
reduce the LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. It’s recommended that only about 30% of
calories should come from fat. Eating six small meals a day can help you curb your consumption of fats. Most people probably
eat double the fat requirement for their body. Furthermore, over consuming foods that are not broken down into energy will
be stored by your body as fat.
Many studies have shown that it is important to consume Omega-3 fatty acids. Omega-3 are essential fats that your body can’t
create on its own, and are vital for normal metabolism, heart health and joint lubrication. You can get these fats by eating cold
water fatty fish, such as salmon. Some other sources of healthy fats are tree nuts, avocados and olive oil. For those that don’t
eat these foods, Omega 3 supplements are available, such as Omegaplex by AdvoCare. OmegaPlex® omega-3 fatty acid
supplement is a safe, convenient, easy way to get the omega-3 fatty acids that may be missing from your diet, especially if you
consume fish less than twice a week. It contains both 600 mg of EPA and 400 mg DHA long-chain omega-3 fatty acids per
serving for maximum benefit.* Because these nutrients are involved in transporting nutrients, OmegaPlex is an important
component for core nutrition.* It also helps promote healthy hair, skin and nails, and supports a healthy immune system.* It
plays a key role in cardiovascular activity by supporting normal blood flow and healthy blood pressure.* In fact, consuming
omega-3 fatty acids may reduce the risk of coronary heart disease.** By supporting a healthy metabolism, OmegaPlex can aid
weight management.*
OmegaPlex meets the highest quality standards of product safety and efficacy. Each softgel starts with high-quality marine lipid
concentrate, which must meet strict analytical testing requirements for environmental contaminants, quantity of long-chain
omega-3 fatty acids and oxidation as indicators of safety, purity, potency and freshness. OmegaPlex also contains the
antioxidant vitamin E in its most active form to further ensure omega-3 fatty acid stability.* The quality values of OmegaPlex
are consistent with or exceed the Council for Responsible Nutrition (CRN) voluntary monograph values. You can order
Omegaplex by going to www.advocaregetbetter.com
Perhaps you have eaten a very high fat meal. One of the unhealthy varieties of fat. You can use supplements to help your body
metabolize the fat. Such a product is AdvoCares LeptiLean or Fibo-Trim. You can get both of these great supplements at
www.advocaregetbetter.com
AdvoCare LeptiLean® is an innovative weight management product that supports appetite management and satiety and helps boost
metabolism.* This convenient and flexible product, free of caffeine, can be taken before any meal – breakfast, lunch or dinner – and
can be easily combined with other programs.
Different individuals have various pathways in which their appetite is managed most effectively. LeptiLean® approaches appetite
control in two ways, with Lepticore® and PhosphoLean®. These two patented ingredients encourage appetite management through
their own mechanisms. LeptiCore® helps raise brain leptin levels, which have been linked to satiety, a feeling of fullness and
satisfaction, and suppressed appetite, keeping your focus off of food.* PhosphoLean helps switch off feeding signals and activates
sympathetic thermogenesis, helping to increase fat oxidation.* LeptiLean® is also formulated with anti-inflammatory properties to help
facilitate weight management.*
Naringin, a flavanone glycoside from grapefruit and other citrus fruits, works as a metabolic enhancer.* LeptiLean® incorporates this
ingredient to help encourage your body's ability to metabolize fat+ and for longer periods of time, helping you look and feel your best.*
Fibo-Trim™ supplement can help limit fat absorption that takes place when you consume high-fat meals.* It contains a proprietary
blend of fibers and nutrients help bind, transport and remove dietary fats from the gastrointestinal tract, helping to move the fat
through your system before the body has an opportunity to store it.* This unique blend of fibers such as chitosan, guar gum, xantham
and psyllium reduce the absorption of fat molecules and then move them quickly through your system before they are broken down.*
Furthermore, Fibo-Trim contains key ingredients that are shown to help maintain healthy cholesterol levels already within the normal
range.* In the proper proportions, these ingredients make Fibo-Trim a revolutionary weight-management product when combined
with diet and exercise.* And you can enhance your results by using it with MNS®. You can get Fibo-Trim and MNS products at
www.advocaregetbetter.com in the “trim” line.
Carbohydrates:
There are two basic types: simple and complex. Simple carbohydrates are found in sugars, such as those in white bread, candy,
cakes, junk foods, soda and sports drinks. Complex carbohydrates are found in whole grains, whole wheat products, fruits, and
vegetables. About 50% of your calories should come from carbohydrates, but not just any carbohydrates. Also, just like any
other nutrient, overconsumption will cause the excess to be stored as fat. Not consuming enough will cause low energy levels.
For proper nutrition, energy and weight management, cut the simple carbohydrates from your diet, except immediately after
an intense workout. Your muscles will require the simple sugars for growth and repair within an hour of completing the activity.
However, instead of eating fat laden foods or sports drinks that contain these sugars but have little other nutritional value, you
can use a post-workout and recovery drink such as AdvoCare’s Post-workout Recovery. Post-Workout Recovery Sports Drink
contains more than 30 vitamins, minerals and other nutrients that support the muscles' metabolic processes in recovery and
helps minimize occasional soreness after workouts. Post-Workout Recovery combines the muscle-supporting nutrition used by
hundreds of professional and world-class athletes across the United States. Post-Workout Recovery helps enhance physical
performance and endurance while supplying essential components for muscle repair and gain during and after physical activity.
The unique blend of high-quality protein combined with glucose polymers and other carbohydrates, gives the body energy and
structural support. *
Post-Workout Recovery also contains branched-chain amino acids to support muscle recovery, growth and endurance. Finally,
the antioxidants present in this advanced sports drink help the body ward off free radicals that are commonly produced as a
result of exercise.* You can get Post-workout Recovery at www.advocaregetbetter.com in the “performance” line of products.
Except for the period up to one hour after your workout, you should consume complex carbohydrates (fruits, vegetables and
whole grains).
It’s been said that breakfast is the most important meal of the day. It starts the metabolism and provides fuel for the start of
the day. Eating a whole grain, such as plain oatmeal or whole wheat toast and a serving of fruit is a great way to get the
carbohydrates your body needs in the morning. It is recommended to consume the fruit on an empty stomach to reduce
bloating and gas caused by the fermentation in your stomach when eaten after the protein part of your meal. Refer to Parts I
and II of my article for lists of healthy choices for you complex carbohydrates.
If you have over eaten carbohydrates of the unhealthy type, you can take a supplement to help decrease their absorption and
subsequent storage as body fat. AdvoCare’s Carb-Ease is a great product that does this task.
Through three main ingredients, Carb-Ease Plus supplement is a remarkable full-spectrum weight-management product that helps
support weight management and body composition and also prevents the breakdown of carbohydrates by inhibiting the digestive
enzymes used to break them down.* The body must break down starches and other complex carbohydrates (polysaccharides) into
smaller, more usable forms (monosaccharides). Once broken down, the simple glucose molecules can then be transported across the
intestinal wall into the bloodstream. Carb-Ease Plus contains ingredients that help inhibit the breakdown of fats and selected
carbohydrate molecules so that the body is less likely to absorb them.* It also helps maintain weight and healthy blood glucose levels
by reducing the negative effects of excessive carbohydrate consumption.*
Phase 2® is a natural extract of white kidney bean helps delay the digestion and absorption of starchy carbohydrates without affecting
the digestion of healthy carbohydrates such as fruit and whole grains. Studies show Phase 2 inhibits the activity of the digestive
enzyme, alpha amylase, and allows a portion of ingested carbohydrates to pass through the digestive system without being broken
down into a form the body can readily utilize.* This process may help reduce the caloric impact of ingested carbohydrate foods.*
ID-alG™ is a brown seaweed extract rich in polyphenols and antioxidants, ID-alG™ helps reduce the absorption of fat, inhibiting lipase
and amylase, which are digestive enzymes.* By reducing the body’s fat and carbohydrate assimilations, it may help control caloric
intake and reduce fat storage.* Clinical research indicates weight loss primarily as fat loss with contouring body benefits.*
Svetol™ is a non-roasted extract of select decaffeinated green coffee beans which contains a high level and specific ratio of more than
twelve cholorgenic acids. These acids help regulate glucose metabolism and support the body’s breakdown of fat reserves for energy.*
Vitamins and Minerals:
A vitamin is: an organic compound required by an organism as a vital nutrient in limited amounts. A vitamin cannot be
synthesized in sufficient quantities by your body, and must be obtained from the diet and or supplements.
A mineral is: an inorganic element that is essential to the health of humans obtained through foods or supplements.
Below are two guides to the essential vitamins and minerals people need to maintain balanced health.
Below are a couple of charts that show the essential vitamins and minerals, their benefits and functions in the body and which
food choices are best to get them.
There are many factors that cause a person not to be able to obtain all of the essential vitamins and minerals for proper nutrition. For
example, some people cannot eat the required quantity of food, may be you don’t like some of the foods and the mass production of
food has greatly deteriorated the potency of our food sources. Therefore useing supplements to overcome your vitamin and mineral
deficiencies may be possible. Products such as AdvoCare’s CorePlex is a great way to get what your diet is missing.
CorePlex® supplement provides a synergistic combination of vitamins, minerals and antioxidants that helps supply the body with
advanced nutrition for optimal health.* Each ingredient provides nutritional balance to fill the gaps in the average American diet.* It
provides the right nutrients in the right amounts to ensure optimal absorption.* And the chelated amino acid-bound minerals in CorePlex
make them easily digestible and highly absorbable.*
The vitamins and antioxidants in CorePlex work together to help strengthen the immune system and fight the effects of free radicals.*
Minerals such as calcium, magnesium and zinc help support healthy bones and many other biological processes.* B-vitamins help the
body convert fats, carbohydrates and proteins into energy and support the cardiovascular and neurological systems.* Vitamin C helps
support and enhance the immune system.*
In addition to all the benefits of CorePlex, CorePlex with Iron provides 100% of the daily-recommended amount of iron, which is
especially important for pregnant women, nursing mothers and women of childbearing age, especially those with heavy menstrual cycles.
The complete, balanced, highly absorbable nutrient combination in CorePlex makes it one of the most advanced core nutrition
supplements on the market. You can get Coreplex at www.advocaregetbetter.com in the “well” line of products.
Here is a great video explaining why supplementing is a great way to overcome nutritional deficiencies:
Water: You cannot survive without water. Many studies show that you need six to eight, 8oz. servings of water a day. Athletes will
require more water due to the amount of water that they perspire during work outs and competition. The condition of your body, your
thought process and your performance level are directly related to being hydrated with water. Dehydration occurs when you do not drink
enough water or replace the amount of water lost through perspiration and other body functions. Without water, the body cannot cool
itself and body functions cease. Also joints are not properly lubricated and muscle atrophy is possible without water and you will
experience a loss of strength and succumb to injuries. It is recommend to sip instead of chug or guzzle water. Many people try to
rehydrate with “sports” drinks that contain high levels of glucose or sucrose (sugars). This is not advisable as it takes your body longer to
absorb the water needed to rehydrate because it has to separate it from all of the sugar. For this reason, AdvoCare’s Rehydrate has a low
glycemic index.
Rehydrate Electrolyte Replacement Drink provides the necessary nutrients to maintain proper metabolism and delay the onset
of fatigue. It hydrates your body by re-establishing your electrolyte balance with its superior formulation. Rehydrate Drink has a
low glycemic index that produces a more gradual insulin response and is isotonic, thus providing rapid gastric emptying and
rapid rehydration. Furthermore, this drink helps support the body’s energy cycle and provides carbohydrate fuel necessary for
energy production.
Unlike other sports drinks, Rehydrate Electrolyte Replacement Drink includes antioxidants, carbohydrates, electrolytes, a
powerful patented ingredient known as Sustamine™ and other nutrients that effectively promote optimal hydration and
recovery. Rehydrate Drink has a 1:1 ratio of sodium and potassium, two of the most vital electrolytes that are lost when we
sweat. Rehydrate Drink helps prevent cramping by providing calcium, magnesium and L-glutamine to support the contraction
and relaxation phases of the muscles.
Sustamine™ (L-Alanyl-L-Glutamine)
Sustamine is a dipeptide of the amino acids, L-alanine and L-glutamine. This dipeptide enhances electrolyte and water
absorption as well as promoting higher serum bioavailability and absorption of L-glutamine, compared to L-glutamine alone. It
plays an important role in enhancing the immune system, muscle protein synthesis and energy production through
gluconeogenesis.
This amazing sports drink also helps sustain carbohydrate energy by including chromium in its unique formulation, strengthening
endurance at any activity level. Furthermore, the antioxidants in Rehydrate Drink help fight the effects of free radicals, and the amino
acids support blood flow throughout the cardiovascular system. Rehydrate Electrolyte Replacement Drink provides a complete spectrum
of ingredients for hydration that far exceeds other leading sports drinks, making it a superior choice for the serious or casual athlete. You
can get Rehydrate at www.advocaregetbetter.com in the “active” line of products.
Rehydrate Gel is an electrolyte replacement energy gel designed to help you enjoy activity at your highest level. With a light
lemon flavor and just 80 calories, this portable pouch is easy to use and carry during the most strenuous exercise. Whether you
want to boost, replenish or recover, Rehydrate Gel provides the electrolytes and carbohydrates you need to help you get the
most out of any run, workout, swim or ride.
Electrolyte balance is crucial when enduring intense physical activity. Rehydrate Gel releases Sequential Carbs, which are carbohydrates
your body uses in three stages, allowing you to benefit from immediate and sustained energy. You can get Rehydrate Gel at
www.advocaregetbetter.com in the “active” line of products.
As a closing note, you should strive to maintain balance in your nutrition, not just with your food, but with your
supplementation. You should neither overeat, nor consume more vitamins and minerals than your body needs.
REMEMBER… BALANCE AND MODERATION!
*This statement has not been evaluated by the Food and Drug Administration. This product is
not intended to diagnose, treat, cure or prevent any disease.