Btw, my multisupplement doesn't contain iron - men should generally not supplement iron (you might want to consider giving blood instead, as iron can accumulate in the body and contribute to excess oxidative stress). Menstruating women may take a supplement with iron, but it might be a good idea to have your iron status checked.
Simon
On Sun, May 4, 2008 at 10:26 PM, Simon Dankel <simon.dankel@...> wrote:
Hi Martin,
I take a multivitamin and some vitamin C. Rob was in the process of developing a new supplement, "AM/PM Formula", more potent than many multivitamin/mineral supplements out there. We haven't heard from Rob since. But I think it's important you find a multivitamin/mineral with sufficient dosages and high bioavailability. My supplement (Solaray Spektro) is made from extraction of natural sources and is supposed to have high bioavailability. It contains 4mg zink and 75mg magnesium, which are rather low dosages. The optimal daily dosage is probably around 30mg zink and 300mg magnesium, but this would include what you get from food. The optimal dosage of vitamin C is probably about 200-1000g 1-3 times a day. More than 1000g is not necessary as uptake of whatever you take above 1000mg is limited. Eat sitrus fruits, red peppers etc. for vitamin C.
I also think that individuals have different requirements, for example dependent on previous eating habits. The body's status of many vitamins and minerals cannot be precisely determined (yet). As far as minerals, there is hair mineral analysis, which is supposed to reflect mineral balance in the body. I haven't personally researched this, and I don't Rob's view on this. Anyway, it might not always be such a good idea to take high dosages of individual minerals - they function together and are best taken together in a natural balance.
Eat (brazil) nuts and seafood for selenium and magnesium, iodine, chromium and copper. Organ meats are also good sources. Eat yoghurt, cottage cheese and sardines for calcium. As far as vitamins, make sure you get enough (but not too much) sun exposure to optimize your vitamin D status. Eat liver (pate?) and dark greens for vitamin K and A. Nuts and dark greens for vitamin E. It might be a good idea to take a spoon (5mg) of Carson's cod liver oil every day, for vitamin A, E, D and DHA/EPA. Beef etc. for B vitamins. For flavonoids and various antioxidants eat all of the above plus use a high quality extra virgin olive oil with your salads (I love those that haven't been filtered (the oil is unclear/foggy), fantastic fruity taste!). Eat slightly heated tomato for lycopene and other antioxidants - heating generally makes antioxidants more bioavailable (but beware that excessive heating reduces vitamin content). Another tip: use lots of herbs and spices when cooking, to protect fats from oxidation, and spices are also good sources of many minerals and antioxidants. You might also want to consider Udo's Choice oil blend, though it's somewhat expensive. A cheaper alternative is to use flax oil on your salads for alpha-linolenic acid (plant-source omega-3).
Anyone else with more micronutrition tips?
Good luck!
Simon
On Sat, May 3, 2008 at 4:47 PM, play.rm <rockdude@...> wrote:
Do any of you guys use supplements while on the NHE-eating plan?
Vitamins or maybe electrolyte supplements? Any recommendations?
Just interested in your thoughts about it. Or if Rob has commented on
the topic before.
On monday I will start my macronutrient cycling after 7 days doing my
metabolic shift.
Do any of you guys use supplements while on the NHE-eating plan? Vitamins or maybe electrolyte supplements? Any recommendations? Just interested in your...
Btw, my multisupplement doesn't contain iron - men should generally not supplement iron (you might want to consider giving blood instead, as iron can...
Funny thing about iron, I've read the Eades recommendation not to take an iron supplement, but have done it anyway since most of the multis have it in there....
I just bought Solaray Spektro as multivitamin and C-500 Complex as c-vitamin supplement. Anyone that have any experience of C-500 Complex? Rob mentioned it in...
To bad he didn't finish his AM/PM-formula. I would have bought it right away. Just googled Solaray Spektro and it seems like a nice supplement. Do you really...
Awesome. Well, I was going to say that for the protein shake I use 100% Whey protein powder - flavored (2-5 grams of carbs, depending on the flavor; 0 grams of...
DaWrestla, Sounds like a good protein shake. Do you follow the HIE (Hormonally Intelligent Exercise) program? Depending on your objectives and work-out...
Simon, So far my fave flavor is Banana Creme. Add the Peanut Butter to that and it's tempting to have more than just one serving! For awhile I was doing ...
Hi again, The floor of carbohydrate intake is as low as possible during the downcycle. Rob writes in HNE that bodybuilders, who often are more dedicated to ...
Dawrestla, In the Ask Rob section he answers a similar question: "The lower limit of carbs per downcycle day on the general eating plan is 30. Will eating less...
Yes, here's the link: http://hormonalfitness.com/askrob/soy-and-cultured-milk-products.htm Scroll down a bit and you'll find it. /Martin ... section. ... MREs ...
Actually it was Alex who found it, but here it is :) http://www.rosstraining.com/ /Martin ... Could you ... <HormonalFitness%40yahoogroups.com>, ... eating...
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