Supplements

Supplements are not necessary for success but it may be preferred by some (who will swear by it). This page will provide you with some research and theory about various supplements. It is important to remember that supplements are not a diet and are only to provide any shortcomings in the diet. They should enhance the diet but not be the foundation of the diet.

The hard part about supplements is actually getting the product that you think you are getting. The labels on supplements are often misleading and it is all completely legal. Labdoor.com provides reviews over supplements (not just the ingredients but also contaminants) and is a good starting place if you are looking into supplementation.

Because the supplement industry is not well regulated, supplementation is more or less at your own risk. If you fail to do enough research, you may end up more hurt than helped. Always research before you purchase!

Casein a.k.a Milk Protein

The main difference between whey and casein is that whey is absorbed quickly and casein is absorbed slow and steady. Most of the protein found in milk (80%) is casein so the terms milk protein, casein, and calcium caseinate are all the same thing: casein protein.

Plant-Based Protein

A good alternative for vegetarians, vegans, or those with lactose intolerance. Plant-based proteins include soy, pea, and rice protein.Isoflavones in soy protein provide antioxidant benefits as well as heart health benefits.

Verdict:

Protein is a natural product found in food. Protein supplements are found to be safe and can help athletes to reach their dietary goals. It is important to remember that nothing beats real food and that these supplements should only be a small part of the diet and not the bulk of it. Side effects may include upset stomach.

Creatine

Creatine is a chemical found in the body, mostly in the muscles. It is also found in red meats, seafood, and of course, supplements. Creatine is one of the most highly researched supplements and has evidence that it is not harmful when taken as directed. Creatine is also made in different forms (creatine monohydrate, creatine HCL, and creatine malate among others)

The purpose of creatine, from an athletic performance standpoint, is to help with the phosphocreatine or anaerobic system (activity less than 10 seconds long). When you exercise, you use breakdown ATP into ADP and byproducts. Creatine helps rebuild ATP for the muscles to use. Basically, you are able to do more reps in a shorter amount of time because of the enhanced short-term recovery ability.

Verdict:

Creatine is a safe product when taken as directed. Creatine Monohydrate is to be loaded (20g/day) over 4-5 days and then consume a maintenance dose of 5g/day everyday beyond that. The body cannot absorb more than 5g creatine per day after muscles are fully saturated with creatine so it is pointless to take more anyways. Side effects may include: upset stomach and cramping. If you supplement with creatine, it is important to stay hydrated.

Creatine monohydrate is known to cause weight gain due to the amount of water absorbed and retained in the muscle. This weight is usually lost once the individual stops supplementing with creatine monohydrate.

Creatine HCL (hydrochloride) claims to be more soluble than creatine monohydrate and can be consumed in smaller amounts (1-2 grams/day) because this helps it to be absorbed better. This version of creatine also claims to see less weight gain associated with supplementation due to the different chemical structure.

Pre-Workout

Pre-workout supplements have grown in popularity over the past 10+ years. There have been many products made that had to be taken off the market due to unfavorable outcomes (like health issues and even death). However, there are some pre-workouts that may be of benefit and some that are actually detrimental to performance. Research shows that the following compounds are beneficial pre-workout:

• Citrulline Malate: promotes better muscular endurance and bigger muscle pumps. Citrulline Malate is said to increase blood levels of arginine, which leads to increased nitric oxide production, resulting in vasodilation. Also may help to remove lactic acid build up, resulting in faster recovery from workouts. (6-18g/day; if on higher end, spread it out throughout the day)

• Beta-alanine: amino acids that aids in the synthesis of carnosine has been found to promote muscle power, strength, and endurance. Known to cause the itchy, fuzzy feeling in your face (1-2g before and after workout)

• Creatine: as mentioned above

• Betaine: an amino acid with preliminary studies showing promise of increased muscle mass and strength, as well as endurance; also may help reduced the risk of heart disease (3-5g/day)

• Branch Chain Amino Acids (BCAAs): amino acids leucine, isoleucine, and valine. The best ratio is about 2:1:1; debatable on whether or not these are necessary, assuming you take in enough protein. (10-20g/day; this is also in your food so you need to account for that)

If you look at the label and cannot find the amount of these compounds or cannot find most of these compounds at all, the supplement probably isn't worth it. Make sure you ask plenty of questions rather than blindly put products into your body.

Verdict:

Pre-workout supplements are not necessary but they may help improve performance. Many of them are loaded with caffeine to wake your body up. None of these compounds are essential to your performance like a good diet and proper amounts of sleep. If you cannot eat and sleep well, don't try to throw a supplement band-aid on it.

Weight Gainers

These are pointless and a waste of money. Eat real food with real nutrients and you will save money and trips to the bathroom!

Weight Loss Supplements

There is no magic pill. Unless your pill is full of physical activity, clean diet (with a calorie deficit) and adequate sleep.