Supplements for people who are often on the road and traveling - not just for athletes! Part 1

Frequent traveler Nick Ludlow has put together the ultimate guide to supplementing while traveling. Improve your progress by learning what you should use and when you should use it.

The first part of this article looks at the topic of supplements when traveling in general, as well as the supplements that are considered essential by the author for frequent travelers - and in particular athletically active people who travel a lot. In the second part of this article, we will take a look at other supplements that are not absolutely necessary, but can still prove beneficial in many situations.

As frequent travelers, we don't have the luxury of lugging around a whole cupboard full of the latest supplements. The aim of this article is to outline the supplements that may be useful for someone who is frequently on the road and traveling, and perhaps living out of a suitcase and in hotels more often than in their own home.

Let's start with a basic question:

Should I buy powders or capsules if I'm a frequent traveler?

Excellent question! However, I hesitate to make a blanket recommendation here, as the answer depends largely on the supplement in question. Here is a collection of pros and cons of both powdered and capsule supplements.

Advantages of powdered supplements

• If the quantity of ingredients is kept constant, then powdered supplements will be cheaper than capsule supplements portion for portion.
• If the portions are measured before traveling, then portioning on the go is very easy as the measured powder only needs to be added to liquid and is ready to consume immediately after mixing.
• Powder can be stored in any type of airtight container such as small twist-top tins or even zip-lock bags.

Disadvantages of supplements in powder form

• If you don't measure your supplements in advance and don't take a scale with you, it can be quite difficult to estimate the right portion size by eye. Many measuring scoops found in supplement powders, when filled to the brim, are slightly larger than the recommended serving size stated on the label. One way to avoid this mistake is to weigh a scoop filled with the desired amount before traveling and then fill it with the exact amount by eye while on the go.
• Powders can make a huge mess if the container opens unintentionally in your luggage.

Advantages of supplements in capsule form

• Capsules offer a clean way to dose a supplement without the need for a scale or measuring spoon to determine the correct amount of active ingredients.
• The correct dosage of capsules can be quickly measured by counting the capsules.
• Capsules can be transported and stored in any type of container from a zip-lock bag to a pillbox.
• If the container of capsules opens accidentally, the contents of your suitcase are unlikely to be ruined.

Disadvantages of supplements in capsule form

• For the same amount of active ingredients, capsules are more expensive per serving than powders.
• Not all supplements are offered in capsule form.
• For some supplements, such as BCAAs, it may be necessary to take 10 or more capsules to get the same amount of amino acids as a scoop of BCAAs in powder form.

*Note - If you regularly travel by plane, I would recommend leaving the capsules or powder in their original containers if possible. Although I've never had any issues, the last thing you want is to be pulled out of line during security or customs due to undefinable capsules or powder. If the original container is too large and you need to repackage the supplement, then I would carefully label the contents and explain to the screeners that you are a frequent flyer and want to stay healthy while traveling. I've never met an inspector who couldn't understand how hard it is to stay healthy when you're constantly on the move.

The essential supplements

What is protein powder and why should you use it?

Protein is one of the three macronutrients found in food and is made up of amino acids. Protein powder is a dehydrated, granulated form of protein made from one or more sources such as whey, milk, casein, soy, eggs, hemp, wheat or rice. Protein powders are an inexpensive and convenient way to increase your protein intake, control your hunger, improve your muscle recovery and increase your lean muscle mass.

How should you use protein?

The following guidelines for daily protein intake are based on your activity level and goals:

• If you are an athlete or a very physically active person trying to lose body fat while maintaining your lean muscle mass, a protein consumption of 1.5 to 2.2 grams of protein per kilogram of body weight per day is a good target.
• If you are an athlete or a very physically active person, or if you are a less physically active person trying to lose fat while maintaining your lean muscle mass, a protein consumption of 1 to 1.5 grams of protein per kilogram of body weight per day is a good goal.
• If you are a physically inactive person who is not trying to change your body composition, then a protein intake of 0.8 grams of protein per kilogram of body weight per day is a good target.

At protein intakes above 2.2 grams per kilogram of body weight per day, the law of diminishing returns kicks in in terms of body composition benefits, but there are no significant negative side effects to be expected from protein consumption in the range of 2.2 to 4.4 grams per kilogram of body weight per day, as long as you don't suffer from kidney problems - the excess protein is typically converted into glucose, which your body uses as an energy source.

Which is better - protein powder or protein bars?

Although this is a slightly different context, you could apply the pros and cons of powdered and capsule supplements to this question.

Protein powders are usually significantly cheaper per gram of protein than protein bars, the serving size can be controlled by the user and they usually have a lower calorie density than bars. As for me, I've been flying on 5 to 15 sachets of whey protein powder a week for the last 9 months with no problems. To be on the safe side, I clearly labeled the bags WHEY. I usually use a protein powder with under 120 kcal and 20+ grams of protein per serving.

With bars, you don't need a scale or measuring spoon to measure out a serving, but they are usually significantly more expensive per gram of protein than protein powder. Protein bars usually contain additional carbohydrates and fats to improve taste and texture. Protein bars may also contain added fiber, vitamins and minerals that are often not present in protein powders. I usually use bars with under 300 kcal and 20+ grams (ideally 30+ grams) of protein per bar.

What is creatine and why should I use it?

Creatine is a natural chemical that is naturally produced by the body, but can also be obtained from food or supplements. Creatine supplementation can improve exercise performance, increase muscle mass, improve anaerobic cardiovascular capacity and increase power release.

As people who travel a lot, we already face many challenges with diet, sleep and activity, but creatine is an excellent way to boost performance during both weight training and cardio activities. Creatine is not a steroid and will not cause kidney problems in healthy people who do not suffer from kidney disease and are hydrated.

How much creatine should you use?

Creatine can be conveniently dosed as a supplement in either powder or capsule form. Below are some common forms of creatine and their recommended dosages:

• Creatine Monohydrate Loading Protocol: take 0.3 grams of creatine per kilogram of body weight for 5 to 7 days in several single doses throughout the day and reduce the dosage to 5 grams per day after the loading phase to maintain elevated creatine levels
• Creatine monohydrate maintenance protocol: 2g creatine per day to maintain average creatine levels
• Creatine ethyl ester - 4.5g per day
• Creatine Nitrate - 1-2g per day
• Kre-Alkalyn - 1.5 g per day

Author's opinion: If creatine is taken daily, I personally see no reason for a loading phase unless you want to accelerate saturation of the body with creatine. In addition to this, creatine monohydrate is the most cost effective option that is just as efficient as the more expensive creatine products.

What is fish oil and why should you use it?

Fish oil contains high concentrations of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are important for numerous bodily functions including, but not limited to, muscle activity, blood clotting, digestion, fertility, cell division and growth. Adequate fish oil intake can help lower blood pressure in people with high blood pressure, reduce inflammation, increase levels of "good" HDL cholesterol and lower triglyceride levels.

As people who travel, sit and eat frequently, fish oil is an excellent way to combat the negative effects of a typical Western diet rich in pro-inflammatory, processed foods. Many athletically active people who supplement with fish oil also report that fish oil can reduce muscle soreness after exercise.

How much fish oil should you take?

To maximize the benefits of fish oil, daily supplementation is recommended - it may take days or even weeks for the benefits to be felt. The US National Institute of Health recommends the following dosages:

• For high blood pressure and/or high triglyceride levels: 2 grams of EPA and 1.4 grams of DHA per day
• To support weight loss: 0.66 grams of EPA and 0.6 grams of DHA per day
• To optimize overall health and reduce muscle soreness, I have been supplementing with 2.8 grams of a combination of EPA and DHA for the past three years.

What are multivitamins and why should I use them?

A multivitamin is typically available in capsule or tablet form and is a convenient way to increase your intake of vitamins and minerals, which can be difficult to do through food alone. The contents of a multivitamin product may vary from manufacturer to manufacturer, but typically these products contain at least the following vitamins and minerals: A, B, C, D, E, K, iodine, magnesium, zinc, copper and selenium.

A prolonged deficiency of one or more of these vitamins and minerals can lead to unwanted conditions or illness. A multivitamin product is an excellent, inexpensive "insurance policy" against such a deficiency, which can be especially important for frequent travelers whose diet can vary drastically from day to day.

How much should you use?

Not all multivitamins are created equal. In an attempt to cut costs, many multivitamin manufacturers use forms of vitamins and minerals that are poorly absorbed by the body. Look out for "chelated" minerals and don't shy away from products that contain vitamins - especially B vitamins - in doses above the officially recommended intake. High doses of these water-soluble vitamins will have no negative effects on healthy people, as excess amounts are simply excreted in the urine.

In terms of dosage, you should consider your current diet - if you feel that your diet is seriously lacking in vitamins and minerals, then use the full dosage stated on the can. On the other hand, if you feel that your diet is varied and above average, you may consider using only half the recommended daily dosage - provided that the daily dose consists of more than one capsule or that they are divisible tablets.

Author's opinion - when I'm out and about I take the full dose of multivitamins, but when I'm at home and have access to plenty of fruit and vegetables I only use half the recommended amount.

What is vitamin D and why should I take it?

A frequent traveler often doesn't spend much time outdoors and most of the time either on trains, planes, buses and cars, or in hotel rooms, or in the office.

The two primary ways to get vitamin D are to expose the skin to the sun or to use vitamin D supplements. It is practically impossible to meet the requirement through food alone. Sufficiently high levels of vitamin D in the blood have been shown to reduce the risk of cardiovascular disease, lower blood pressure, reduce the risk of bone fractures and improve mood.

How much vitamin D should you take?

Sun exposure of the skin: According to the American National Institute of Health, "reasonable" sun exposure (5 to 10 minutes of sunlight on the arms, legs, hands and face two to three times a week) is sufficient. The following aspects should be taken into account: Time of day (morning and evening UVB radiation is too low), where you live (in more northern latitudes, UVB radiation may be too low in winter and during the periods of spring and fall bordering winter), the color of your skin, and the area of your skin that you expose to the sun WITHOUT sunscreen.

In the form of supplementation: For most people, supplementation with 1000 to 2000 IU of vitamin D per day should be sufficient. You should preferably use vitamin D3 as it is better absorbed by the body compared to vitamin D2.

As vitamin D is a fat-soluble vitamin, it should be taken with meals together with a small amount of fat, such as fish oil, for better absorption by the body.

Author's opinion - I supplement 5000 IU per day, but I also have pale skin, live in the northeastern US and have low vitamin D levels.

What are sleep support supplements and why should I use them?

Sleep support supplements are products designed to help the user relax, cope better with stress, fall asleep more easily and maintain a normal day-night rhythm. These products contain ingredients such as melatonin, 5-HTP, valerian root and L-theanine.

Frequent travelers may benefit from products that contain one or more of the above ingredients. With a travel-related time difference, travel stressors and unfamiliar hotel beds, relaxing and falling asleep can easily become a problem.

A lack of sleep can affect brain function, emotional well-being, decision-making ability, reaction times and overall mental health.

How much should you use?

The dosage of these supplements depends on the product, but there are a few general recommendations:

• Melatonin - 0.3 to 5mg before bedtime
• 5-HTP - 300 to 500mg (consult your doctor before using 5-HTP if you are taking antidepressants or medication to improve cognitive function)
• Valerian root - 450mg one hour before bedtime
• L-theanine - 100 to 200 mg before bedtime

Author's opinion - I take 200 mg of 5-HTP every night before bed.

What are the essential minerals magnesium and zinc - and why should you use them?

Magnesium and zinc are two essential minerals that are particularly important for active frequent travelers, as they are lost through sweat and are typically not found in adequate amounts in multivitamin products. Magnesium deficiency is common in the western world and can result in increased blood pressure, elevated blood sugar levels and poorer insulin sensitivity. A lack of zinc can lower the body's testosterone levels, worsen acne and increase blood sugar levels.

How much magnesium and zinc should you take?

• Magnesium - 200 to 400 mg per day, preferably with food. The cheaper forms of magnesium such as magnesium oxide or magnesium chloride can cause diarrhea and a bloated feeling due to poor absorption.
• Zinc - 5 to 45mg per day, depending on whether you supplement zinc to maintain or increase your zinc levels.

Author's opinion - I take 400mg of magnesium citrate and 30mg of zinc per day.

In the second part of this article, we'll take a look at other supplements that, while not essential, can still prove beneficial in many situations.

Source: https://www.muscleandstrength.com/articles/supplements-frequent-traveler