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Earl Mindell, R.PH., PH.D., is the bestselling author of Earl Mindell's New Herb Bible too as Earl Mindell's Supplement Bible, Earl Mindell's Secret Remedies, Earl Mindell's Anti-Aging Bible, Earl Mindell's Soy Miracle, Earl Mindell's Food as Medicine, and Earl Mindell's Vitamin Bible. He is a registered pharmacist and professor of nutrition at Pacific Western University in Los Angeles. He lives in Beverly Hills, California.
Chapter One: The Peak Performance Phenomenon
You're reading this book because you need to do everything better! You wish to excel with the gym, win around the playing field, succeed at work or at school, and possess energy to spare to enjoy your life. You're not alone. You're part of a growing trend of millions of men and women who're using performance enhancers: a huge selection of new, cutting-edge supplements and meal-replacement products that can allow you to look and feel better. Some performance supplements build muscle, burn fat, and boost athletic performance. Others heighten energy and stamina, speed recovery after having a workout, or boost sexual function. Still others enhance focus and mental alertness. These products are fast becoming best-sellers among weekend athletes, dieters, baby boomers who feel they may be losing their edge, and, even, teenage athletes. In the Usa alone, consumers are spending billions of dollars on performance supplements.
I am writing this book to help you you decide on the performance supplements that will best suit your needs. There's an incredible deal of hype surrounding performance supplements. Flip over the pages of the fitness magazine or switch on TV, and you will notice advertisements touting the advantages of the high-tech wonders. Burn fat! Get ripped! Rev up your sex life! Get energized! Each will sound great, but do all they work? Some do live up towards the hype, and you'll learn about them on this book. But not every performance supplements are created equal. Many are safe and effective, but other medication is worthless and downright unsafe, particularly for teenagers. Still other medication is old supplements in new bottles; that is, supplements that have been around for years, but have become repackaged and given hot new names to money in with this trend. I would not mean to disparage these old supplements -- many of them are a few in the best performance products for the market. To my strategy for thinking, however, it isn't fair to let consumers believe they are new (and often, charge more for them).
How would you distinguish between good products and bad products? First, high-quality products are usually backed by good research, that is, some scientific studies confirming their safety and efficacy. Second, there needs to be ample anecdotal support for products. In other words, if an item is supposed to aid people build muscle or lose weight, there ought being hordes of happy consumers ready to tell their stories. By time you've finished this book, you will know which peak performance supplements truly meet their name, and that are a complete waste of money.
As many of you may know, I am currently talking about supplements for greater than twenty years. I am a pharmacist along with a master herbalist. Published in 1979, Earl Mindell's Vitamin Bible continues to be widely read today, and is generally regarded as you from the books that helped popularize vitamins throughout the world. Nearly a decade ago, I wrote Earl Mindell's Herb Bible, which helped bring herbal medicine to numerous homes. After I first wrote the Herb Bible, few individuals had even been aware of herbs like echinacea, ginseng, and ginkgo biloba, which are now household names. Today, one-third of Americans use herbal supplements and related products. (In fact, there are a lot of new herbal products make fish an updated edition from the Herb Bible was published in 2000.) The Peak Performance Bible features a similar mission to that particular with the Vitamin Bible along with the Herb Bible. This book is written for that both the modern and experienced user of performance products. Similarly, We are confident a large number of from the worthy peak performance products which i introduce in this book will be around in decades to come.
What Are Peak Performance Supplements?
Peak performance supplements consist of a wide selection of seemingly unrelated supplements with one thing in common -- these are designed to enhance your body or maybe your mind. This diverse band of supplements include vitamins, minerals, herbs, protein powders, amino acids, enzymes, hormones, sports drinks, and sports bars. (If you are unfamiliar with many of the terms, look at the section in the end of the chapter, "Answers to Commonly Asked Questions.") They are sold in the counter at natural food stores, discount pharmacies, general merchandise stores, supermarkets as well as around the Internet.
Peak performance supplements come in numerous forms: pills, capsules, tablets, powders that may be blended with water or juice, beverages, extracts, food bars, as well as in lotions and gels that could be applied topically. Choose the form which is easiest for one to use. For example, should you hate to swallow pills, you might be able to make use of a liquid or extract. In some cases, I do recommend one particular form of a supplement because I am it will be the most effective, or least planning to produce unwanted side effects. After I describe a product, I show you the best way to use it. Please follow my directions, and be careful never to exceed my recommended dose. Although most performance products are safe at even high doses, some could cause adverse unwanted effects (like stomach upset) at higher-than-recommended doses.
How to Buy Peak Performance Supplements
You walk in a natural food store or perhaps a discount pharmacy, and you see row upon row of supplements. How can you choose the correct brands? Nutritional supplements aren't regulated with the government so, being sure that you are obtaining the best-quality products, stick to brands from reputable, well-known manufacturers that take special steps to make certain safety and effectiveness. Some unscrupulous manufacturers may water down something so that it does not contain the amount of supplement it should. This is unfortunate, and has hurt the reputation from the entire industry. Most in the well-known manufacturers, however, do have good quality control. Listed here are some suggestions regarding how to pick the best products:
Buy products that come in tamperproof packages with both an inside and outside seal.
Look for products that state about the label they are laboratory tested and guaranteed, this means that this product may be assayed by an independent laboratory.
To make sure the product is fresh, look with an expiration date about the package; a well used supplement could have lost some of the effectiveness.
Look for a quality-control number around the package. If something is wrong, the producer can quickly pull the product from the shelf.
Just a reminder: Most supplements don't can be found in childproof packages. If there are children in your home, make certain to set your supplements in a childproof container, or why not be scrupulous about keeping them away from reach of children.
How to Take Peak Performance Supplements
Unless otherwise noted, take your supplements which has a full glass of water, after eating, to enhance absorption. You will find times, however, that Let me tell you to take a selected supplement before meals on an empty stomach. It's usually best to adopt your supplements in two doses: one inside morning the other within the afternoon. In all likelihood, you'll have to carry your supplements with one to work in order that you don't miss a midday dose. I suggest that you are taking a couple of minutes over a weekend to set up your week's availability of prepackaged supplements in plastic baggies or special pill containers. Take one bag of supplements within the morning, and take another bag to work. This way, you'll not have to count pills every day, and you will probably have your supplements at your fingertips whenever you need them.
Some performance supplements might be best taken up to 1 hour before exercise to boost stamina and energy, or immediately following exercise to speed up recovery, which signifies that you'll need to bring your supplements together with you for the gym or playing field.
Some supplements could be taken daily like vitamin pills, others should be used only occasionally to acquire a desired result, or ought to be used only for any limited time. If your supplement works well, why don't you go on it every day? First, overusing some supplements can render them in- effective. You'll be costing you money! Second, some supplements could possibly be stop safe for long-term use. So, please follow my directions carefully.
Some supplements may be taken with prescription drugs, other should not. When in doubt about going for a supplement, check along with your pharmacist, physician, or natural healer. They will probably be capable to show you about potential interactions between your medication and your supplements.
At times, I can't recommend a precise dose for any particular supplement; rather, I'll give a variety of doses. Some individuals are highly susceptible towards the effects of medications associated with a kind and may only require a tiny dose of a particular substance to acquire an effect. Older adults have a propensity to fall on this category. To make sure a supplement agrees with you, start using the smaller dose and work the right path up towards the maximum dose.
Use your common sense. Do not take a stimulating supplement through the night when you wish to sleep, or a supplement that promotes sleep whenever you need to feel energized and active. Be especially careful never to use natural tranquilizers or sleep aids if you might have drive an automobile an automobile or operate heavy machinery (and that includes the machines in the gym).
Supplements can be bought separately, or perhaps multicombination formulas. When you take over one supplement, the peak performance term is stacking. In some cases, the multicombination supplement is more economical than buying many different ones. However, in a few cases, the doses for every supplement could be so low that the product can be a waste of money. In the big event you chose to make use of multicombination supplements, read the label carefully to produce sure you are receiving the full dose that we recommend. Also be certain that you're not getting any ingredient that you just don't want.
Store your supplements inside a cool, dry place out of direct sunlight. Some supplements need being refrigerated; read the label for precise instructions.
How to use This Book
At the core on this book is chapter 2, "The Hot Hundred Peak Performance Supplements." These include some new, exciting, cutting-edge supplements, at exactly the same time as some old favorites which have new applications or were the subject of the latest studies that either confirm or negate manufacturers' claims. Rest assured, I would not take 100 supplements a day, and i also don't expect that you either! Read the Hot Hundred to decide which, if any, of the supplements can enable you to achieve your goals.
Chapters 3 through 10 can enable you to better refine your choice of supplements. These chapters handle specific topics (like the best supplements for energy and stamina, how you can improve your brain power, and how you can enhance your sex life), and can better explain to you how to incorporate the best supplements to your life.
The Peak Performance Bible is written for individuals of ages and levels of strength. We've included important information for body builders who wish to get bigger, overweight folks who wish to get leaner, and weekend athletes that are desperately looking to stay fit. Because We are concerned about such problems as steroid abuse and eating disorders among high-school students, We've devoted an instalment to teenagers. Because I will be equally concerned with out-of-shape adults, We have also written a chapter called "Peak Performance Forever! The Midlife Tuneup."
I don't wish to suggest that any pill or potion can allow you to healthy and strong. Throughout this book, I place equal importance on nutrition, exercise, along with a sensible lifestyle. Don't believe manufacturers that advertise you can hold the body of one's dreams by just making use of their product. These claims are exaggerations, at best, and outright lies, at worst.
Answers to Commonly Asked Questions
Here are a handful of solutions to commonly asked questions regarding supplements generally and peak performance products in particular.
What are vitamins and minerals?
Vitamins are organic substances which can be essential forever in fact not produced by the body. Therefore, you should get vitamins from the food or vitamin supplements. Most vitamins are measured in grams, mcg. (1/1,000,000 gram), or mg. (1/1000 gram). There is certainly one exception: Fat soluble vitamins (A,D,E, K) are measured in IU (international units). The general guideline is 1 IU=1mg.
Minerals are natural substances which are found throughout the body that also needs to be obtained through food or supplements. No minerals are made by your body. Minerals are crucial for normal cell function, teeth, bones, and connective tissue. You can find two kinds of minerals: essential minerals and trace minerals. Essential minerals need being consumed in greater volume and therefore are measured in mg. or grams. We require just a minuscule level of trace minerals; these are measured in mcg.
Why does one often recommend doses of minerals and vitamins which can be higher than the Daily Values?
The Daily Values (formerly called RDAs) are the U.S. government's determinations with the bare minimum of minerals and vitamins needed each day to prevent a deficiency disease like scurvy(a severe lack of vitamin C) or beri beri(a severe insufficient vitamin B1.) Most people don't consider these diseases anymore because they are rare inside western world. The problem using the DVs is they don't reflect that which you should enjoy optimal health insurance and vitality. When the DVs were first designed, we knew hardly any about how exactly our cells worked and the way minerals and vitamins function within our bodies. Today, we understand that nutritional supplements can play a role in preventing disease, including heart disease, cancer, and depression. The doses of vitamins and minerals I would recommend are according to studies reflect that reflect this new means of thinking.
You may notice which i also recommend many supplements that aren't in the DVs, including essential efas or carotenoids (compounds seen in plants.) Although a lack of these substances does not create a known deficiency disease, they are critical for good health and, therefore, I believe, are as essential as supplements in the DVs.
Do I need to look at supplements if I eat a well-balanced diet?
Most Americans don't eat as well while they think they do. Numerous research has shown that, on any given day, most Americans are deficient a single or more of the minerals and vitamins listed inside Daily Values. Only a handful of people actually take in the five to eight servings of fruit and veggies daily recommended from the National Cancer Institute. I pride myself on as being a careful eater, yet, I understand it's extremely difficult to obtain all of the nutrients I would like from my food alone. For one thing, the vitamin and mineral content in fruits and vegetables vary in accordance with growing conditions; therefore, the nutrient content is unpredictable. In some cases, it's impossible to have enough of your particular vitamin from food alone. For example, to be able to have my recommended 400IUs daily of vitamin E, you would need to eat near to 100 pounds of broiled liver or 125 teaspoons of peanut oil. Isn't it easier to simply have a supplement?
What's an herb?
Herb refers to the plant or part of your plant (leaf, root, bark, seeds, or extract) useful for medicine or cooking. Plants have been used inside the prevention and management of illness for a signifigant amounts of years. Plants certainly are a rich source of phytochemicals, natural substances which are pharmacologically active; that is, they exert a profound effect on certain animal tissues and organs. In fact, it could surprise you to learn that up to half of all prescription medicine is derived from plants, including digitalis(from the foxglove plant), aspirin(from the bark in the white willow tree), and quinine(from the bark with the cinchona tree). In fact, several from the hottest peak performance supplements are in reality herbs.
What are muscle builders?
A muscle builder is any substance which includes anabolic action, which means it helps build or maintain lean tissue. Many substances purport to be muscle builders, but simply a few actually give you the goods. Contrary as to what some manufacturers may suggest, there is certainly no supplement around the planet that will build significant muscles without exercise.
What are thermogenic agents?
Thermogenic agents are supplements that turn up your metabolism, resulting inside the burning more fat. These supplements tend to get stimulants, and can have some unpleasant side effects (like heart palpitations and jitteriness.) If used judiciously, along using a sensible eating plan and exercise, they may help enhance weight loss. They aren't for everyone, and I believe they should be used under the supervision of a physician or natural healer.
What's a recovery product?
Vigorous exercise depletes the body of important nutrients and energy. Recovery products assist you to bounce back faster, and may enhance the effects of your respective workout. Recovery products aren't required for everybody -- these are most ideal for serious athletes who workout hard a minimum of 3 x a week.
What are hormones and prohormones?
Hormones are chemical messengers within the body that tell our cells what things to do. They regulate virtually every body function, from sexual growth and development, to the way you think, towards the beating in our hearts. The male hormone testosterone is instrumental in making tweaking muscle. Prohormones(like DHEA) are precursors on the production of other hormones.
Can women and men use exactly the same peak performance products?
Most of the products mentioned with this book are fine for women and men, with some exceptions. In particular, I actually do not suggest that women use any products that boost male hormones because they may have undesirable side effects.
What are enzymes and co-enzymes?
An enzyme is often a protein found in living cells that can bring about a chemical change. A co-enzyme works by having an enzyme to create a particular reaction.
What does cycling mean?
Cycling means periodically changing your workout or supplement regimen. Many athletes believe their bodies get accustomed to your particular regimen, reducing its initial impact. Therefore, switching regimens may help accrue maximum benefits.
Copyright © 2001 by Earl Mindell, R.Ph., Ph.D., and Carol Colman
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