Category Archives: Free Sports Nutrition Info

LMSN Dave Depew Summarizes His Supplement Recommendations

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Our newest Licensed Master Sports Nutritionist  is chiming in on his recommendations for supplements based on his clients diet.  He brings up an interesting point and that is that is that nutrient needs are not just based on physical attributes like height, weight, sex, or age.  Lifestyle also plays a role in nutrient needs.  As sports nutritionists we know that exercise influences nutrient needs but, what about food intake?  Obviously, if you eat a poor diet, supplements can help.  What about consistent dietary lifestyle or macro nutrient dominance?  Does the vitamin and mineral needs change when a person goes from a high carbohydrate diet to a low carb diet?  What are the vitamin C needs of a vegan compared to a ketogenic diet?  The National Association of Sports Nutrition is attempting to answer these questions with our new, updated sports nutrition courses.

Here is Dave’s summary on things:

In general anyone who is following a restricted meal plan and exercising regularly will want to supplement with additional protein, aminos, essential fats, vitamins, and digestive enzymes. Those with limited to no animal proteins in their diet will require additional supplementation to fill the gaps.

Supplement Recommendations for those with no dietary restrictions.

  • Whey Protein
  • Branch Chain Amino Acids
  • Omega-3 Fish Oil
  • Vitamin/Mineral Supplement
  • Digestive Enzymes

Supplement Recommendations for vegetarians:

  • Whey, Pea, or Hemp Protein
  • Branch Chain Amino Acids
  • Omega-3 from Flax, Chia Seeds, Walnuts, or Hemp Seeds
  • Iodine – Seaweed or iodized salt
  • Vitamin/Mineral Supplement
  • Vitamin D with Magnesium
  • Vitamin B Complex, (mostly B12)
  • Digestive Enzymes

Supplement Recommendations for vegans:

  • Pea, or Hemp Protein
  • Branch Chain Amino Acids
  • Omega-3 from Flax, Chia Seeds, Walnuts, or Hemp Seeds
  • Iodine – Seaweed or iodized salt
  • Vitamin/Mineral Supplement
  • Vitamin D with Magnesium
  • B Complex, (mostly B12)
  • Zinc – zinc gluconate or zinc citrate
  • Digestive Enzymes

Vegans will often be low in iron. However Iron supplementation is not often recommended. Instead Vegans are recommended to get their iron by increasing their consumption of natural

iron-rich foods, such as cruciferous vegetables, beans, peas, dried fruit, nuts, and seeds.

Zinc levels will also improve for vegans who consume sprouted grains and fermented foods such as tempeh and miso.


In general the following supplements are beneficial for some, but are not required to meet your dietary needs.

  • Complete Spectrum of Amino Acids
  • L-Glutamine
  • Creatine
  • Electrolytes


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    1013 Morena Blvd
    San Diego, CA 92110
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That’s a good start, Dave.  Watch for updates as the NASN moves forward with these exiting findings to improve body composition, performance and recovery from exercise.

Why should the NASN be concerned with a ketogenic diet?

Isn’t nutritional ketosis and extreme nutritional therapy to treat diabetes or epilepsy?  It is actually much much more benefiting both endurance athletes and long term strength athletes who have carb loaded for years.  It is also ergogenic.  Check out this video:

This is why our new Licensed Primary Sports Nutrition Program also includes lowcarb/high fat strategies for both performance and body composition besides the traditional high carb sports nutrition protocol and how to determine which is best for the individual client.

Thanksgiving, Black Friday and WE WERE WRONG!!!

Happy Thanksgiving!

It is always good to count your blessings.   Even if there are things in our life that are hard to deal with, there are things to look forward to, things that excite us and if we look for happiness, we will find it.  The key is to keep looking for it.  The movie "Pursuit of Happiness." comes to mind.  If you have faith, family and friends today,  you are one of the lucky ones.  If you are searching for what to be thankful for because the basic things are not so basic anymore, DON'T WORRY!

Just when you think you've got this nutrition and exercise thing down, research changes things,  The real challenge is to remain open minded enough and not get set in our ways.  Major shifts in nutritional science are happening in the NASN and that's something to get excited about.  Great!  We have something new to learn!  It is thought provoking to think that even in the medical and scientific communities,  there are agendas and politics.  That's why we have listened to those that are progressive and trend setters.  We've looked at the data and we are making a major change. 

That is something to be thankful for…

Something new to learn and for a Black Friday special…

Check it out!

Check it out!

The NASN has One Mission and That is…

To present unbiased credible research for the purpose of optimizing body composition, enhancing performance and improving recovery from exercise.  For this reason, we gladly promote information that has the same goal, even if it is from a competing organization.  Check out this good read from Precision Nutrition.  Then, if you want to learn the scientific truths about nutrition, exercise and performance, take an NASN course and become a member.  See the link below.  Taking our courses and theirs will only help educate people in the truth and not what we feel or wnat to be true.

What??? Collagen for Lean Body Mass Gain?

Check out this article with accompanied study that shows old guys increasing their muscle with collagen…

With BodyBalance, Gelita Continues to Focus Its Collagen on Body Composition and Toning

Original artical link.

Nutritional Outlook recently caught up with Gelita (Sergeant Bluff, IA), which talked about how the company’s latest collagen peptide ingredient, BodyBalance, continues to focus on body composition and whole-muscle health. Lara Niemann, Gelita’s marketing director, Americas, says that just as the rest of Gelita’s collagen peptide portfolio emphasizes “taking care of your skin, taking care of your joints,” BodyBalance is about “taking care of your muscles.”

Studies, including one published in 2015 in The British Journal of Nutrition1 and conducted in men suffering from age-related muscle loss (sarcopenia), support the positive benefits of collagen peptides on body and muscle composition following exercise, with subjects showing significant, positive gains in fat-free mass and muscle strength, as well as a statistically significant reduction in fat mass.

The company also announced that it has completed another BodyBalance study, unpublished, this time in younger, healthy participants. According to the company, as in The British Journal of Nutrition study, subjects in the new study saw increases in fat-free mass and reductions in fat mass, as well as improvements in muscle strength and waist circumference.

Still, Niemann emphasizes, BodyBalance is not intended to be a weight-management tool. “Although there are [weight-management] benefits, we’re not marketing it as that,” she tells Nutritional Outlook. “It’s a collagen protein, but what we’re seeing is stimulation of the collagen matrix of your muscles, which contributes to this lean muscle mass. I don’t know that we would call it a fat burner or a muscle metabolizer.”

Also, she emphasizes, supplementation should be combined with exercise in order to see the benefits like those seen in The British Journal of Nutrition study. “It’s not a silver bullet,” she says. “You don’t just take your collagen, and life is good. You actually have to do some work.”

And, while BodyBalance is not a weight-management ingredient per se, as Niemann points out, subjects may experience a fitter physique as a result of improved body composition. “We talk about how a pound of fat weighs as much as a pound of lean muscle, but the look of it is very different,” she points out. “A pound of fat takes up more volume, and that’s where we can really drill down on this message of body toning, body composition” with BodyBalance. “So we’re not saying, supplement with BodyBalance to lose weight. It’s ‘supplement with BodyBalance in combination with exercise to really reshape your body or really give your body the best composition you can give it.'”

“I hope that one day the weight-management focus isn’t about the number on the scale,” she adds. She says that both of the company’s BodyBalance studies “demonstrate that the combination of resistance exercise and specific collagen peptides supplementation is well suited to strengthen muscular power, build lean muscle mass, and decrease fat mass…outcomes that are highly desired by those in a weight-management program or regimen.”

And there are other health benefits attributed to collagen peptides. Given Gelita’s research in the fields of joint and skin health, “At the same time you’re taking BodyBalance, you’re benefitting your joints and your skin health, so [the ingredient] really is about healthy aging,” Niemann says. She says that all of these benefits combined make BodyBalance a good tool for the aging population, which experiences everything from achy joints, aging skin, and sarcopenia.

“Across the whole spectrum of the age group, regardless of what your health conditions are, consumers and industry are really understanding this importance that muscle health plays in your whole being,” Niemann says.


1. Zdzieblik D et al., "Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial," The British Journal of Nutrition, vol. 114, no. 8 (October 28, 2015): 1237-1245