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In reality, most triathletes take supplements. With the advantage increased energy and nutrient requirements, a desire to enhance performance, and a greater degree of food and exercise based inflammation, we really can get a bit of a benefit by popping pills (legally, of course).However, many athletes indiscriminately grab their “morning handful” of capsules, swallow them, and “check off” their nutrition supplements for the day. The fact is, this supplement shot-gunning approach can result in sub-par absorption and utilization of the nutrients, vitamins, minerals or other desirable compound in the nutrition supplement.So here are the top 6 nutrition supplement mistakes, and how you can avoid them:Nutrition Supplement Mistake #1: Eating Fiber With Your Fish OilMost people take their fish oil supplement in the morning, along with breakfast. The problem is that most breakfast foods are high fiber. And soluble fibers such as pectin, guar gum, and oat bran, and also the insoluble fiber lignin (found in plant cell walls) can affect fat absorption by “wrapping” fatty acids within the digestive tract and decreasing their absorption. Fatty acids and cholesterol that are bound to fiber are less absorbed – and only free fatty acids allow for fat to be transported through the walls of the small intestine. Fiber-bound fatty acids will mostly pass into the large intestine.In other words, by popping your fish oil capsules with a high-fiber morning cereal, you’re basically making expensive fish oil poop. So what should you do? Try taking your fish oil with an afternoon, fat-based snack, such as a handful of olives, almond butter on pita, or avocado with crackers.Nutrition Supplement Mistake #2: Taking High Dose Antioxidants RegularlyThis can be confusing, especially if you’ve been indoctrinated with the idea that all antioxidants are good, but recent research suggests that antioxidant nutrition supplements, such as high dose Vitamin C, may actually impair recovery, increase inflammation, decrease insulin sensitivity, and lead to a lower fitness response to exercise. The basic idea is behind this is that antioxidants protect the body from the damage produced by free radicals, but if you’re always taking high dose antioxidants, your body never learns to generate it’s own antioxidant activity, and thus does not not grow strong free radical buffering capacity on it’s own.While this is a fairly new topic in sports nutrition, and research is scant, my recommendation is to save any high dose antioxidant supplements for your harder training days (such as long training weekends) when your body probably needs a little extra help. But on recovery days and easy or short training days, hold back on the antioxidants. You probably don’t need them and they may be doing you more harm than good.Nutrition Supplement Mistake #3: Eating Amino Acids When You’re Trying To Control AppetiteBranched Chain Amino Acids, also known as “BCAA’s”, are in a ton of different during-exercise and post-exercise nutrition supplements. But it is a little known fact that in cancer patients who need to gain weight, BCAA’s are actually used to stimulate appetite and help people to eat more. Obviously, if you’re trying to lose weight or control appetite, eating a handful of BCAA’s in the evening before dinner may not be such a good idea. This is only a worry for a select few folks who are focusing on appetite control and weight loss, but is certainly good to know if you regularly experience food cravings.Nutrition Supplement Mistake #4: Taking Proteolytic Enzymes on a Full StomachProtelytic enzymes, like BCAA’s, are found quite regularly in recovery-based nutrition supplements. Check the nutrition label of your recovery nutrition supplement for words like “papain”, “bromelain”, “trypsin” and “chymotrypsin” – these are all proteolytic enzymes. The primary benefit of these enzymes is to enhance recovery by decreasing inflammation. But the inflammation-reducing benefit of proteolytic enzymes is significantly decreased when the enzymes are taken on a full stomach or with a meal. Therefore, popping your post-exercise proteolytic enzymes with your post-exercise meal is not the best idea.Instead, take any supplements containing proteolytic enzymes on an empty stomach, such as in the mid-morning or mid-afternoon, or even right before you go to bed at night. If you tend to wait for 1-2 hours post-exercise to eat a meal, this would also be a good time to take proteolytic enzyme nutrition supplements.Nutrition Supplement Mistake #5: Not Timing Fat Burning Supplements ProperlyThe premise behind “fat burning” supplements is that they contain components such as insulin and blood sugar stabilizing components such as chromium, vanadium or even cinnamon. From a strategic standpoint, these compounds should be absorbed and active in your body well prior to eating a meal. Swallowing a fat-burning supplement with breakfast, directly before breakfast, or directly after a meal is not going to do much for you. So the best time to take a fat-burning supplement is 30-60 minutes prior to consuming your 2-3 main meals of the day. Incidentally, I do not recommend high caffeine or ephedra based fat burning supplements, as they can be hard on your adrenal glands and central nervous system.Nutrition Supplement Mistake #6: Allowing Fish Oil or Flax Oil To Get WarmWhen the fragile oils in fish oil, flax seed oil, or just about any other seed or vegetable based oil becomes warm or heated, the oil can become oxidized, and form free radicals that can do cellular damage to your body. A warm fish oil does you more harm than good. So if you drive in your car with fish oil or flax oil sitting in a gym bag on the back seat, this is a very bad idea. So is traveling to a race with fat-based nutrition supplements in your backpack or race bag, if it is going to be in a hot airplane compartment or sitting in the sun. It would be better not take these nutrition supplements at all if that will be the case.Instead, keep fish oil or flax oil type supplements in your refrigerator or freezer, and keep them as cool as possible when traveling. If they do get warm, throw them out. They’re not going to do you any good at that point.

Stress has become an inevitable part of everyone’s life these days. With hectic work schedule and daunting deadlines to meet, most people have got accustomed to living pressured lives. In such a fast-paced world, it is not easy for a person to have control over the rapidly changing circumstances, which has an adverse impact on his or her mind and body.Consequently, in this ever-growing tussle, more and more people are getting exposed to various mental health conditions, such as anxiety and depression, which prevent them from fulfilling their potential. Sadly, not many people get help for their mental issues due to the stigma and myths surrounding such disorders. Moreover, a majority of patients hesitate to discuss and share their mental health concerns with others, which often leads to a delay in seeking medical help.As a result, many continue to struggle with their condition without any help and support, ultimately leading to chronic disabilities and life-threatening conditions. One can combat the crippling symptoms by following certain self-help techniques. But first of all, one must be upfront to discuss his or her mental issues with a loved one so that adequate steps could be taken to mitigate the risks.Listed below are some tips that can help an individual to open up about his or her mental illness:Deciding whether to say it or not: The first thought would certainly be “let’s not do it.” Talking about one’s own mental condition can be tough, considering the negativity prevailing in the society regarding the issue. However, it is important to overcome this denial and be courageous to speak up about one’s mental health condition and then seek medical help at the earliest.Selecting a confidante: The society at large lacks knowledge and information concerning mental health. Due to this, most mental disorders are surrounded by myths, misconceptions, marginalization and stigma. Apparently, not everyone understands the plight of a person fighting a serious mental health condition. Therefore, it is important to look for some trustworthy people who can understand the real concerns, while keeping the sufferer’s confidentiality intact.Deciding when to discuss the issue: It is better to confide in someone before the situation goes out of control. While opening up about one’s condition with friends or loved ones, it is important to select a person who is most willing to help and provide the needed support. Making oneself comfortable and decluttering the mind before initiating a conversation with a person he or she has confidence in can go a long way in creating a positive environment.Letting the cat out of the bag: Once someone decides to confront the situation upfront, the next important step is to initiate the conversation regarding the struggle that he or she is dealing with. It is always beneficial to let the person know beforehand about the significance of the discussion so that he or she comes prepared for it.However, one must keep in mind that throughout the conversation, it is not mandatory for someone to share every single details with one’s confidante. Instead, one should only share the things he or she is comfortable sharing with and choose to keep intrinsic details private.Seeking profession helpAt Sovereign Mental Health Services, we take the utmost care to ensure that our patients are kept in a positive environment. Personalized attention, positive interactions with doctors and effective group therapies go a long way in helping people recover.