Supplement City Part 6 – Green Tea Extract, Protein, Cranberry and Lemon
Author and over-50 fitness freak John Shumate shares his supplementation scheme by listing all of his daily supplements, then providing a detailed description of each one in his multi-part series for masters men Supplement City.
Part 6: Green Tea Extract, Protein, Cranberry and Lemon
Green Tea Extract – Green tea provides many powerful properties, is one of the very best combatants against free radicals, and can be taken in a supplement form for those (like me) who want the benefits but don’t necessarily have the time or want to sip on hot tea during the day.
Free radicals, without going into tons of detail, are bad to have in your body. Green tea is proven to bond with free radicals, taking them out of circulation in your body.
Additionally, green tea has thermogenic effects that speed up your metabolism, boosting energy levels, speeding digestion, and providing a feeling of fullness so you’ll want to eat less.
Protein – As most know, protein is the building block for muscle tissue. If you’re working out and trying to gain or maintain muscle mass, a good rule of thumb is one gram for each pound of lean mass. So yes, you have to calculate your body fat percentage and subtract that out.
So, for example, if you weigh 200 pounds and have 25% body fat, your lean mass is 200*.75=150, so therefore you need 150 grams of protein per day.
The challenge comes when you’re trying to not gain or to lose body fat at the same time, meaning you’re on a daily calorie budget.
Here’s where protein supplementation makes sense.
A single scoop of whey or casein protein powder provides approximately 25 grams of protein with typically under 200 calories. I take a lot of protein, about 180 grams per day for my roughly 145 pounds of lean mass.
Cranberry and Lemon – These two supplements are growing quickly in popularity, and for very good reason. Researchers believe that some of the chemicals in cranberries keep bacteria from sticking to the cells that line the urinary tract, thus reducing infection.
Lemons help cleanse the digestive track and allow food to digest properly, and the also aid in the production of antibodies in the blood that attack invading microorganisms and prevent infection. Lemon is also believed to have cleansing properties for the liver. Typically 3 tablespoons of lemon juice in a 16 oz. glass of water once daily is sufficient.
I had problems in my left kidney a few years ago from a birth defect and it’s susceptible to infection, that’s why I’m on board with Cranberry and Lemon supplementation. Regardless, you should try it, you’ll feel an immediate difference.