37 A Christian Guide to Body Stewardship, Diet and Exercise 2015). Up to 400 mg per day of caffeine is thought to be safe for most individuals; however, overconsumption can lead to dizziness or gastrointestinal distress, especially if taken on an empty stomach. Caffeine supplementation has been shown to: • Increase motivation for training • Increase pain tolerance during training • Increase ability to sustain high-volume training One of the best ways to ensure supplement safety and verify ingredients is to select products that have undergone third-party certification testing. Third-party certification seals are awarded to dietary supplements that have successfully met stringent testing requirements. Choosing products with a third-party certification seal helps ensure the active ingredient listed on the label is actually in the product. When choosing a supplement, it would be wise to choose products with a third-party certification seal. Table 2.17 depicts some of the more common third-party certification seals used to ensure supplement safety and quality. Table 2.17. Third-Party Certification Seals U.S. Pharmacopeia Certified for Sport Informed Sport Consumer Lab Summary • The four macronutrients are carbohydrate, fat, protein and water • Micronutrients are vitamins and minerals essential for healthy bodily function • Vitamins are classified as either water-soluble or fat-soluble and perform hundreds of roles in the body • Healthy eating patterns are sustainable and include consuming all food groups as well as honoring hunger and fullness cues • There are no “good” or “bad” foods as food doesn’t have a moral value • Fad diets are weight-loss programs or supplements that promise to deliver fast results with minimal effort and pose potential harm to the body • Supplements like creatine, whey and chocolate milk are healthy options for post-exercise recovery and building muscle
RkJQdWJsaXNoZXIy MTM4ODY=