Supplement support: our expert answers your questions about sports supplements and exercise - answers - Brief Article

Better Nutrition, May, 2002 by Jose Antonio

"Is it true that if you replace a high-carb diet with a protein diet your risk of heart disease can actually go down?"

Yes. There is evidence that if you replace simple carbs that are high-glycemic (elicit a strong blood glucose and insulin response) with a protein food (preferably low in saturated fat), this may actually have a beneficial effect on your blood lipids, resulting in lowered cholesterol and triglycerides. This isn't to say all carbs are bad. It's picking the right carbs that matters. For instance, it's better to choose brown rice over white, or whole wheat bread over white. As far its choosing protein, opt for lean sources such as skinless chicken breast, tuna and skim milk.

"I'm 62, and the only exercise I get is walking and gardening. What supplements would your recommend?"

It's difficult to say which supplements to recommend without knowing your eating habits and how much exercise you're doing. You should be walking 20 to 40 minutes at least three times per week. In addition, you'll want to take a multivitamin and mineral supplement. Outside of that, try to eat frequent small meals that emphasize lean protein sources like skinless chicken breasts or fish, fibrous vegetables such as broccoli, and starchy carbohydrates such as brown rice or a baked potato.

"I'm 30 years old and trying to lose body fat. I just started lifting weights. What are the best supplements for me to take?"

For now, forget about the supplements. Losing fat and staying in shape requires exercise and a good diet first. Once you've covered those bases, you can try supplements. Lift at least two to three times per week with emphasis on multiple joint lifts. And I would add easy aerobic activity, such as brisk walking, three times per week for 20 to 40 minutes.

"I've been an avid tennis player for 20 years and have recently experienced soreness in my knees and elbows. Is there anything I can take to help this?"

I assume you've tried a little bit of rest first. You might also consider cutting back on your exercise until the pain subsides. Also, as a means of prevention, there is good evidence to show that glucosamine (1,500 mg daily) and chondroitin sulfate (1,200 mg daily) can help rebuild cartilage and ease your joint pain. These nutrients are great for those of us whose exercise regimen may be stressful to our joints.

Jose Antonio Ph.D., is co-editor of the Sports Supplement Encyclopedia (Lippincott Williams & Wilkins, 2001), which includes protein, creatine, thermogenics endurance, and diet among its highly researched topics.