The Super Carb Diet by Bob Harper

Author:Bob Harper
Language: eng
Format: epub
Publisher: St. Martin's Press

THE NO’S

■    Beer

■    White wine

■    Liqueurs

■    Margaritas

■    Mojitos

■    Mudslides

■    Piña coladas

■    Wine coolers

■    Mixers!!

12.

MICRONUTRIENTS

The Super Carb Diet revolves around three macronutrients: carbs, protein, and fat. Macros are important, but we don’t want to forget about micros. Micronutrients are necessary for the body, but only in very tiny amounts. In the protein section, we discussed protein supplements. Whey, pea, and egg white protein powders are fantastic options for getting the right amount and type of protein to help you build strong, lean muscles. The aisle at the grocery store where you’ll find those wonderful powders is where you’ll also find the micronutrients you need for optimum health.

People always ask me what supplements I take. There’s so much information being thrown at us about which vitamins to take, it’s overwhelming. Just like “carb,” “supplement” has become a dirty word. People associate supplements with harmful chemicals and steroid use, but that’s not how they should be thought of or used. We need supplements because, even though we are eating a balanced diet of healthy foods, we simply cannot get all the nutrients we need from our grub. Nowadays food has been pumped and stripped of vitamins and minerals. The way food is created is not what it used to be. Therefore, certain micronutrients we simply will not get unless we get them in pill or powder form. That doesn’t mean we need to swallow a million pills every day, but there are some I recommend over others. The only real way to know which supplements you should be taking is to get your blood work done and find out what you may be deficient in. Here are the ones I take.

1. MULTIVITAMIN. A great daily multivitamin is crucial. If you only take one vitamin or supplement from this list, make sure it’s the multivitamin. There are countless options when you go shopping for a multivitamin, but the main thing you want to look for is 100 percent of vitamins A, B6, B12, C, D, and E. I know those gummies are all the rage these days, but only take them if they are sugar-free and don’t have any added artificial flavors or preservatives. I’ve seen so many that are covered in sugar. A multivitamin isn’t supposed to be candy. Finally, be sure to check the expiration date (multivitamins expire, so don’t buy something rancid!).

2. FISH OIL. Also known as omega-3s, fish oil is one of the nutrients most of us don’t get enough of, which is why we need to supplement. Fish oil reduces inflammation, lowers triglycerides, and boosts the immune system. I prefer fish oil labeled “burpless” or “burp-free” to avoid the bad fish breath or aftertaste. You can also find a multivitamin that has omega-3 added to it, so you don’t have to buy and take two separate pills.

3. VITAMIN D. Vitamin D is another one of those things most men and women don’t get enough of through their food. It helps maintain strong bones, and it’s normally something you get when you spend a lot of time in the sun. I’m always trying to stay out of the sun to keep my skin youthful, so I need to get it elsewhere.

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