Do I need Sports Supplements?
Getting the most from your training program takes hard work and dedication and most of us are looking for that extra edge to help us reach our goals. Supplements started to be become increasingly popular in the 1950s, starting with the introduction of milk & egg based protein powders which were shown to help with muscle growth. The sports supplement industry has grown rapidly over the last few decades with new products and innovations being introduced all the time. Over the last decade, scientific research has improved however not all supplements work so it’s important to decipher fact from fiction before wasting your money on products that won’t help you reach your goals.
When you exercise regularly, it’s important to provide yourself with all the nutrients that your body needs to perform at a top level and to help with recovery and new muscle growth. During sports activities your body loses nutrients and water and these need to be replenished. Not only will sports supplements help with this recovery and replenishment but some are designed to assist directly with specific goals, such as increasing muscle growth, decreasing body fat or increasing strength. There are also supplements that are sport specific, such as energy gels for long distance runners or cyclists or muscle building products for bodybuilders. So we’ll look at the most popular supplements, their uses and how they can improve your workout performance and general health.
The types of supplements used and recommended also depends on the types of sports in which you partake, for instance long distance, endurance athletes would have different goals to a hard-core bodybuilder. Or you could be looking for a specific supplement to help with, say, increasing energy or improving overall health. Therefore it’s important to choose supplements that are right for you. Below are the most used and popular supplements and what they’re used for.
Multi-vitamin & mineral supplement
You can gain adequate nutrition from the food you eat, however in an age where much food is processed and fast food is becoming more popular, this becomes increasingly difficult. If your body becomes deficient in the 29 essential vitamins or minerals, you will not perform at a top level or have the best of health. Supplementing with a multi-vitamin & mineral is a safeguard that you are obtaining all the nutrients you need. Vitamins and minerals are essential for many functions and chemical reactions in the body and therefore are needed in adequate dosages.
Creatine
Creatine is a popular supplement in the bodybuilding world, however can be used by anyone looking to increase workout capacity, muscle size and strength. Creatine replenishes ATP (Adenosine Triphosphate) which is the source of energy used in short duration, high intensity workouts however ATP supplies are exhausted after 10 seconds and this leads to muscle failure. By supplementing with creatine you are, in effect, allowing your body to replenish ATP stores more effectively and therefore increasing the power and length of your workouts which leads to increases in lean muscle mass. The most popular form is creatine monohydrate and this has undergone the most clinical research, however many new and innovative supplement companies are introducing formulas that contain creatine ethyl ester and tri-creatine malate, neither of which has the scientific backing to date but does seem to have some merit.
L-Glutamine
This is an amino acid which is most abundant in the body and is essential for muscular growth and repair. L-glutamine isn’t an essential amino acid as the body can produce this amino acid on it’s own however when under stress, either through illness, high intensity training or injury, it has a hard time producing enough l-glutamine and so supplementation is recommended. Supplementation can prevent muscle breakdown as well as helping to increase the immune system.
Protein powders
For top performance, nutrition is key. It’s recommended that individuals consume 6 small meals per day, rather than 3 “square meals” as traditionally known. This will help to increase metabolic rate, help to keep the body constantly fuelled and help you to perform at peak performance. It’s also recommended that enough protein is consumed in these meals and this is why supplementation with protein is key as it’s often hard to make 6 meals that are high in protein, especially if you want to keep fat intake low as well. Studies have shown that supplementation with protein powders can help to increase lean muscle mass, in conjunction with a weight training program. Whey protein is easy for the body to absorb and digest rapidly and is therefore ideal for post workout. The 2 most popular known are whey protein isolate and whey protein concentrate both of which have high levels of branch chain amino acids (BCAA) so are ideal for bodybuilders. Also popular is casein protein which is a slower absorbed protein which makes it better for times such as before bed, when you want to retain the anti-catabolic effects for longer.
Meal replacement shakes/drinks
As explained above, it’s important to consume 6 meals per day and therefore it’s hard to prepare healthy, nutritious meals every 3 hrs or so. This is where a meal replacement shake comes in handy as it’s a “perfect” meal in a shake, in that it contains the precise ratios of carbohydrates, proteins and essential fats needed by those who work out or want to eat more healthily. This takes the guesswork out of eating well and some meal replacements (MRPs) have added ingredients, such as creatine or glutamine, for additional benefits. These also come in convenient forms, such as ready to drink tetra packs, so you can transport them with you for a quick and easy meal.
Fat burners
There are many fat burners available, some consist of just one key ingredient, such as CLA (conjugated linoleic acid), or others are a compete formula consisting of key ingredients like caffeine, green tea or less commonly known ingredients, like 7-Keto. Fat burners work in different ways too, such as thermogenic formulas, cortisol blockers, appetite suppressants and carb or fat blockers. Therefore it’s important to know what you want from a fat burner before making an informed choice. I must stress that fat burners won’t work alone in helping you get a lean physique, they must be used in combination with a healthy diet and exercise program, there is no miracle pill.
Omega 3 fatty acids/EFAs (essential fatty acids)
It’s thought that up to 80% of the population is deficient in EFAs, especially if you don’t consume fatty fish, such as salmon, at least 3 times per week and consuming dietary fats is particularly important in a fitness orientated lifestyle. EFAs have many functions in the body, such as brain neurotransmitter function, and provide many health benefits as well as helping with aesthetic benefits, such as lowering body fat levels.
Testosterone Boosters
These are newer to the supplement industry, however quickly becoming popular amongst men who are looking to increase their muscle size and strength, as well as having the other benefits of increased testosterone, such as heightened sexual desire and overall boosts in confidence. Testosterone is known as the anabolic hormone that controls the development of muscle, sex organs and male masculine features. Testosterone boosting supplements work on increasing the testosterone levels in the body and many also contain oestrogen suppressants so the excess testosterone isn’t converted into this female sex hormone. These supplements have become very popular with bodybuilders since prohormones were made illegal and also provide a safe alternative to steroids.
So in answer to the question, ‘do I need sports supplements’, it’s important to emphasise that supplements are just that – supplemental. Many have been shown, in clinical studies and from real-life evidence, to be effective in helping to enhance workouts and results, however you shouldn’t expect to see these results without using in combination with training and a healthy diet. This is why it’s important to research the supplements in which you’re interested to ensure that they are really beneficial to the type of sport that you’re training for. Also, try looking at any fitness magazine and you’ll be mind-boggled with the different types of supplements now available in this massive industry, however the ones mentioned above have been tried & tested and that’s the reason that they’re the most popular – they work!