Supplements Decoded
What they are, what they do, how much to take
Readers who have been hitting the gym might be aware of the dietary supplement craze that has bombarded the scene over the last few decades. What to take, when to take it and how much of it is a source of much debate amongst gym goers. What I have devised here, based on the secondary research of Exercise and Health Science graduate Daniel McManus, is a brief run through of some of the key supplements that anybody conducting a vigorous exercise regime should look into. Keep in mind that most performance increases in physical activity and muscle development are due to a ‘decent diet and well planned training program’ more so than supplementation. Women who are into weights will find this information particularly relevant, as will anybody seeking to replace fat stores with lean muscle mass.
Gym vs home
Weigh up your options when it comes deciding between working out at home or in a gym
The superfood conspiracy
There's been a lot of hype about 'superfoods' but what are they? And more importantly are they actually super?
You may also like...
Whey Protein
If you’ve even had one training session in a gym you’ve probably overheard people talking about protein. It’s lauded as being able to keep you full and functioning at a high level while you attempt to increase your fitness – and it’s not all just talk. Added protein will aid muscle recovery which is what we need to make significant progress in our next session. Daniel recommends the powdered form because it is a cheap and easy way to get more protein into your diet, with the added benefit of being vegetarian friendly, unlike other easy sources such as chicken. Some forms are also vegan friendly for those of you avoiding eggs and dairy.
Creatine Monohydrate
With a complex sounding name creatine might sound a little bit artificial or intimidating but actually, Daniel assures me, it is quite natural. Taken in powder form this supplement will increase maximum power output in consumers. It is best taken in the morning post work out, at a rate of 3-5 grams per day. The only downsides to creatine monohydrate are that it may cause some water retention and that some people will not respond to its beneficial effects. Still, if you are in the midst of a vigorous training regime, temporarily supplementing with creatine might give you that added push you need to build more lean muscle.
Caffeine
Loading up on caffeine pre work out has the effect of invigorating and energising in order to increase performance. 2-3mg per kilo of body weight is the most scientifically effective amount and it is easy to take as a powder, or just by drinking a couple of cups of instant coffee (providing about 100mg per cup). However, people who are caffeine sensitive may wish to avoid this supplement as it can cause nausea and dizziness.
Fish Oil
Although not all claims are 100% scientifically proven, Daniel informs me that the research surrounding fish oil supplementation strongly indicates positive benefits for the cardiovascular system, brain and joint function and possibly even fat burning, as well as inhibiting fat storage. With so many potential benefits and almost no side effects, other than an occasional fishy after taste, what reason is there not to try it?
Multivitamins
If you are training at a high level you may find that you need extra vitamins and minerals in order to stay in peak condition. A daily dose of a cheap multivitamin, available from most supermarkets, may provide an active person with the added support they need in order to stave off any minor deficiencies that could inhibit overall health and performance. Ensuring that you have an adequate intake of all key vitamins will enable your immune system to function effectively. A multivitamin is like an insurance policy for those days when you haven’t quite reached all your nutrition targets.
So there you have it: A basic guide to the key supplements recommended by people in the know about health and fitness. Hopefully this information will be put to good use for those of you keen to improve your fitness over the coming year and provide you with the support you need in order to reach those personal goals! Good luck guys!
Remember to consult a physician before undertaking any supplements regime.
What are your thoughts on taking supplements? Do you have a favourite?