The pros and cons of fitness supplements
When you start chasing fitness goals and falling in love with the process, it’s easy to be drawn in by the many amazing promises of workout supplements and gimmicky super products, making wild claims of changing your life, increasing strength, or shredding away pounds of weight. The reality, however, is nowhere near the promises that you see.
So, what fitness supplements do I recommend?
As an experienced personal trainer, I have read many reports on various fitness supplements and tried some of them to see their effects firsthand. The list of supplements I recommend based on clear scientific evidence of their benefits is surprisingly short.
Many products only make you think they work because you paid a lot for them and a famous person endorsed them. The truth, is we function surprisingly well if we are active, strong, hydrated and have a relatively balanced diet that suits our body type and lifestyle.
Most “health” products claim effects based on animal trials, manufacturer-biased trials or no trials whatsoever.
Here are the good ones:
Protein powders - whey, casein, pea….
There are many protein powders on the market, but they all work similarly by increasing your body's protein levels. Protein molecules are in our muscles, bones, hair, nails, organs, etc.
Protein is rapidly becoming acknowledged as a silver bullet for maintaining long-term health. It’s now recognised that a high-protein diet is extremely beneficial for elderly people, both in terms of strength and cognitive benefits.
We live in a world where many people don't eat enough protein. Studies show that eating more protein can help keep muscles strong, reduce body fat, and make bones healthier.
Did you know that women over 40 should aim to consume a minimum of 1.3g of protein per kilo of their body weight daily?
Consuming enough protein from dietary sources can be intimidating and challenging (even more so for plant-based diets), so using powders for protein shakes, protein porridge, etc, is a great way to boost those levels.
High-protein diets are completely safe, do not cause kidney failure (a common myth), and are perfectly safe for the general population. (The rumour came from the fact that people with existing kidney issues should avoid a high-protein diet)
EAA’s and BCAA’s - Essential amino acids and branch-chain amino acids
The essential amino acids we need in our diet are Leucine, Isoleucine, Valine, Histidine, Phenylalanine, Threonine, Methionine, and Tryptophan.
Essential amino acids are the various compounds that our body processes to create the various proteins that it needs to operate. We can safely get what we need from a well-balanced diet that is high in protein. Boosting your levels of EAA’s helps to preserve muscle mass (particularly in the older population 40+)
The branch chain amino acids are Leucine, Valine, and Isoleucine.
Branch-chain amino acids are usually sold as supplements, claiming to help with muscle repair and growth. People often sip them throughout a heavy workout. The emphasis is on “MAY” help with muscle repair and growth, as evidence is inconclusive.
If you don’t feel that you are getting a good balance from your diet, then EAA’s would be my recommendation.
Who benefits most from EAA and BCAA supplements?
Diet-restricted athletes who are trying to maintain muscle mass with a lower protein intake. (Note. If a person consumes EAAs, they do not need to consume BCAAs because EAAs already include them.)
HMB - (Hydroxyl-Methylbutyrate)
This is a byproduct of the essential acids. Three grams per day has an anticatabolic (tissue-breaking) effect for extreme athletes; it also helps to counteract muscle loss in older age groups.
Cycle this in 8-week rounds up to a maximum of 6g per day before bed to maximise its effects.
Creatine - Creatine Monohydrate.
Creatine is a rather modern supplement that has vast amounts of research to support its use. This boosts the body’s energy systems from within the muscles and has proven benefits for Soccer, Basketball, Rowing, Rugby, Tennis, Sprinting, and Weightlifting/Powerlifting.
Creatine also is now seen to offer significant cognitive benefits to improve focus. In tests, 70% of people saw significant performance benefits and a boost in maximum strength between 5% and 15%. Sprinters performing single sprints saw a boost in speed of up to 5%, which increased to a maximum of 15% when performing repeated sprints. Used over 9 weeks, elite footballers experienced no cramps, heat illness, or dehydration
Dosages would vary depending on the objective, from 3-5g a day continuously all the way up to 20g per day over a short week cycle.
Creatine can improve anaerobic capacity and peak performance. Long-term use can increase strength and power.
Caffeine.
Whilst not a supplement in itself, it does end up in high quantities in pre-workout supplements.
Caffeine stimulates the nervous system by blocking adenosine receptors (adenosine is the compound that slows and calms your body). Blocking the adenosine receptors puts your body on high alert and boosts focus. It reduces your perception of exertion (tricks your body into working harder), lowers pain levels, raises endorphins, and helps you resist fatigue.
Basically, it gives you a short-term boost in energy levels. Mostly found in beverages like coffee, tea, cola, and energy drinks.
How much is safe? For an adult, ideally, no more than 4 cups of coffee per day, 10 cans of cola, and just over 2 cans of energy drinks. For pre-workout, 1-2 scoops, depending on the manufacturer.
Be aware that if you already drink coffee, a pre-workout may not be your best choice. A single cup of coffee should be sufficient before a decent one-hour workout.
Caffeine should be avoided if you fall into these categories: heart disease, hypertension, thyroid disease, anxiety, or pregnancy.
There, you have a short list of recognised beneficial supplements.
Here are a few that are not supported by scientific evidence, and I would urge you to avoid spending money on them.
Arginine
Carnitine
Deer Antler Velvet
Glutamine
MCT’s
Ribose
And a last list of banned substances to avoid if you are offered.
Androstenedione
Dimethlamylamine (DMAA)
Dimethylbutylamine (DBMA)
Whilst there is insufficient time to discuss all of these here, I feel that drawing your attention to a short list of genuine, valid supplements is far more valuable.
If you need help with personal training or nutrition, I’m here to help
