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HPRC Fitness Arena: Nutrition
Raspberry ketone, touted to be an effective fat-loss and weight-loss supplement, occurs naturally in various red raspberries. The raspberry ketone in supplements is probably produced in the laboratory, as it would be too expensive to extract it from real raspberries. FDA recognizes that raspberry ketone as a food additive is “Generally Recognized as Safe” (GRAS) to consume in small amounts. However, the long-term effects in humans who consume it as a supplement are unknown. For more information, read HPRC’s InfoReveal on “Raspberry ketone.”
Be extra cautious when taking dietary supplements before and after surgical procedures; some products can have serious negative effects on surgical procedures. For instance, certain supplements prevent certain blood cells (platelets) from clumping, resulting in excessive bleeding during surgery. Some of the ingredients commonly found in supplements that hinder platelet aggregation are ginko biloba, saw palmetto, glucosamine, black tea, fish oil, and garlic. If you are having a surgical operation, consider abstaining from these items or consume these items in moderation a few weeks before and after the procedure. For more a complete list of products and additional information, including other surgical risks associated with dietary supplements, read this web page from the Natural Medicines Comprehensive Database. And always read product labels carefully; many include warnings of potential medical risks, including the length of time prior to surgery that you should discontinue use.
Both deer velvet and IGF-1 have been in the news lately, and HPRC has received many questions about what these are and whether they improve athletic performance. Does deer velvet contain IGF-1? Read this OPSS FAQ about deer velvet to find out. To learn what IGF-1 is and whether it is banned in the military, read more in the OPSS FAQ about IGF-1. Be sure to check back often, as we add answers to other questions about ingredients in performance and weight-loss supplements and how to choose supplements safely.
Coconut oil has a sweet taste that lends distinct flavor to foods, and it contains several saturated fats—something the 2010 Dietary Guidelines for Americans suggest we eat less of. That is because eating saturated fats has been linked to atherosclerosis (“hardening of the arteries”) and increased risk of heart disease.
Although coconut oil is highly saturated, it has different types of saturated fats. One of these—lauric acid—is regularly touted as having performance benefits. Lauric acid is referred to as a “medium chain fatty acid” (MCFA), and the body processes MCFAs differently than it does “long chain” fatty acids (LCFAs). Importantly, MCFAs are digested more rapidly than long chain fatty acids, so they are quickly absorbed and available as an energy source. Some research suggests MCFAs might help to optimize and maintain glycogen stores, thus extending endurance performance. Not only that, MCFAs are less likely than other fats to be stored as fat—a plus if you’re concerned about weight control. The performance claims surrounding MCFAs and coconut oil have not held up, and claims about their weight loss benefits need more research.
The American College of Sports Medicine and the Academy of Nutrition and Dietetics joint guidelines for Nutrition and Athletic Performance indicate that MCFAs do not provide any performance benefit. To date, only two studies have shown improvements in performance. On the other hand, MCFAs have been shown to increase the body’s use of “fats” as fuels, reducing food intake, so such products may promote weight loss. There just isn’t enough information available to make any scientific conclusions.
If you choose to eat coconut oil, do so in moderation for its unique flavor and texture, because its health and performance benefits are still open for consideration.
Solid fats are solid at room temperature, come mainly from animal products, and are high in saturated or trans fats. Examples are butter, milk fat, cream, stick margarine, shortening, and beef, chicken, and pork fat. Some saturated fats increase blood cholesterol levels in the body. Oils are liquid at room temperature, and come from many different plants, and are good sources of heart healthy unsaturated fats. Examples are olive oil, canola oil, safflower oil, corn oil, soybean oil, and peanut oil. Coconut oil, palm oil, and palm kernel oil are high in saturated fats and are considered solid fats. When using fats, replacing solid fats with unsaturated oils will provide essential nutrients to the diet and help lower blood cholesterol levels. Read about food preparation to promote health for more information.
A Military Times article reports on a recent study of more than 30 of the most popular dietary supplements (in capsule form) sold on military bases analyzed to determine their caffeine content. Of the 20 supplements that listed caffeine as an ingredient on their labels, six did not specify the amount. These same six contained high amounts of caffeine (210-310 mg per serving)—three or more times the amount permitted by law in soft drinks. Five others revealed significantly different amounts—some more, some less—than the quantity stated on the product label.
Consuming too much caffeine can result in health issues. And if you don’t know how much is in the supplement you’re taking, it could be easy to overdo it if you also drink coffee or energy drinks. Visit the Operation Supplement Safety (OPSS) FAQ on caffeine for additional information.