Supplements and Shakeology

With the new year upon us and LOTS of resolutions, I have recently received LOTS of questions about Shakeology and supplements...everyone wants to be healthy and fit in 2013!  So, I have included some of the questions and answers below (from the Beachbody website).  Happy reading! 

Should I continue to take ActiVit^® or other multivitamins along with Shakeology^®?
Because of the way Shakeology is formulated, one shake pretty much covers your body's normal daily requirement for vitamins and minerals. However, if you're following a recommended exercise routine, it's likely that your body is using up those nutrients at a faster rate. For example, if you're doing P90X^® or ChaLEAN Extreme^®—hard-charging routines that burn more calories along with vitamins and minerals—you may need some additional supplementation, like ActiVit. Due to the digestive enzymes in Shakeology, taking ActiVit at the same time you drink Shakeology will help your body better absorb all the nutrients.

Can I take Shakeology and P90X^® Peak Health Formula Vitamins?
If you're using P90X Peak Health Formula vitamins, it's recommended that you take only 1 serving or scoop of Shakeology per day. If you're taking any other supplements in addition to Shakeology and P90X Peak Health Formula vitamins, watch your total intake to ensure that you don't exceed Tolerable Upper Intake Levels for copper, magnesium, manganese, and zinc. The Tolerable Upper Intake Level for copper is 10 mg/day, for magnesium 350 mg/day, for manganese 11 mg/day, and for zinc 40 mg/day.

I already have some Meal Replacement Shake. Should I throw it out and switch to Shakeology?
You don't have to throw it out. Meal Replacement is a high-quality protein shake. Shakeology offers a wide array of nutrients on top of protein. Because Meal Replacement has higher sugar content and less fiber, a good time to use it is around the time you're exercising (Results and Recovery is also good for this purpose). Shakeology is a better option for a meal that's at least 2 hours before a workout or 1 hour afterwards.

Can I take this and P90X Results and Recovery Formula™?
Yes, but not together! Results and Recovery Formula should only be taken during or after exercise, when you've been exhausting your body's blood sugar. At any other time, Shakeology would be your preferred option.

Should I still take an omega supplement?
While the flaxseed and chia seeds in Shakeology provide some omega-3 fatty acids, it is still recommended that you take the Core Omega-3™ supplement to meet your daily requirement.

How about Core Cal-Mag™?
The recommended daily allowance of calcium is 1,200 mg/day for women and 1,500 mg/day for post-menopausal women. Shakeology provides 500 mg of calcium, so it is recommended to supplement with Core Cal-Mag to meet the daily recommended allowance. Due to the digestive enzymes in Shakeology, taking Core Cal-Mag at the same time you drink Shakeology will help your body to better absorb the nutrients.

No limits!

This is me & my cat working out...well, I'm working out.

Just when you think you can't do more with your workout, you realize that you CAN do chair dips with extra weight on your lap.  If you would have tried to put a 20 pound weight on my lap (hey, that cat of mine weighs 17 pounds!!), I would have told you 'no way'.  It's amazing what you can achieve when you don't put limitations on yourself!!  :)

Easing back into it

My back is much better after the weekend and after seeing my chiropractor on Monday (yay!!).  So, Monday night, I decided I was going to workout again.  I wanted to do cardio, since I was scheduled to do "Kenpo X" - but I knew that would be too intense for "easing back into things".  

Thankfully, I recently ordered the Turbo Fire Starter Pack and I decided that "Firestarter" was the one to try.  This is the 'beginner' dvd for the Turbo Fire workouts and I hadn't done it yet, so I didn't know what to expect.  I kept my kicks low, because of the back problem, but let me tell you...I scorched some calories! It may be beginner, but if you give it your all, you will get A WORKOUT!  The choreography is a lot less intense than the regular Turbo Fire series, which is good for someone not used to the Turbo World (Turbo Kick, Turbo Jam, Turbo Fire), but the workout itself isn't less intense!!  There's no playing around here!!  I feel so accomplished and it was so much fun!! :)

To eat or not to eat, before working out

Hey, have you heard - we are nearing summer (lol!).  You know what it means...BATHING SUITS!  So, it's time to get your workout on!!!  Food is your fuel, not your enemy (even though you are thinking about that bathing suit).  I found this quick article on how to get the most out of your fuel before that killer workout...

Pre-Workout Eating
By Steve Edwards
 
How much you should eat before your workout depends on the type of workout that you plan on doing: high, moderate, or low intensity. If you're going to do a low-intensity workout, don't eat before your workout because it will just make you feel sluggish. On the other hand, for moderate to high-intensity workouts, you'll want to have some reserve carbs in your system to perform the best.

Here are some caloric guidelines:
·         If it's 3 or 4 hours before your exercise, eating a large meal is OK (600 calories or more).
·         If it's 2 or 3 hours beforehand, a smaller meal is better (400 to 500 calories).
·         If it's 1 or 2 hours before, a liquid meal is a good choice (300 to 400 calories).
If it's an hour beforehand, a small snack will do (200 to 300 calories).

Try not to eat during the last hour before you begin a workout because it floods your system with too much blood sugar during those initial stages of your workout.