No matter where you are in your health journey, chances are you have heard a thing or two about fitness supplements. Whether it’s greens powders, BCAAs, protein or creatine – you might find yourself wondering what is actually worth it.
First things first: supplements are supplemental. Anything you decide to take should not be a replacement for quality whole foods sources and nutrients. Supplements can be helpful to aid in recovery, performance, and getting that last bit of protein for the day. No matter what you decide, consult with your doctor and/or educated coach before taking more than necessary.
The next thing to consider is what are you hoping the supplement will do for you? Have you taken the time to research the benefits and intended use of the product? You never want to blindly take something without understanding the research and impact that it might have on your body. That said, below are the top five supplements that any lifter should be educated and informed about:
Beta Alanine
Beta-alanine is an amino acid produced in the liver. It is also found in poultry, meat, and fish. Your body uses it to produce carnosine, which is a dipeptide that buffers the changes in muscle pH therefore reducing muscle fatigue and loss of force production.
Beta alanine is often found in pre-workout products on the market and is known to cause tingling in the face, neck and back of hands. Supplementation is thought to enhance performance by increasing exercise capacity and decreasing muscle fatigue and soreness after training.
It is worth noting that current research findings indicate conflicting results. If you try it out and find that you do not like the way it makes you feel, then discontinue use. It is not going to make or break your gains in the gym!
Caffeine
Caffeine is a stimulant that is no stranger to anyone over the age of 16 at this rate. It is often the main ingredient in many pre-workouts, as research shows there is slight benefit to athletic performance for short term high intensity exercise and endurance based activities. Caffeine blocks the activity of adenosine and reduces perceived pain and exertion. It is typically used to boost energy and provide a sense of focus and/or motivation for workouts.
Clinical trials yield mostly consistent results. It is reasonably safe for healthy adults up to 400-500 mg/day. Be advised that most energy drinks and powders on the market may contain 200-400 mg/dose, so it is important to be mindful of consumption – especially if you have known sensitivity to the effects of caffeine. It is worth noting that the half life is between 4-6 hours, so you might need to monitor the time of day you take / use this supplement.
Creatine
Creatine is a naturally occurring compound found in skeletal muscle that is synthesized in the body from amino acids and can be obtained from red meat and seafood. In the body, it helps produce adenosine triphosphate (ATP), which provides energy for muscles.
As the most well-researched supplement, creatine helps supply muscles with energy for short-term anaerobic activity. Creatine has been shown to:
- Increase fat free mass, strength, strength endurance, power, and power endurance
- Improve body composition
- Improve glucose tolerance
- Provide neuroprotective effects (and can help prevent neurodegenerative diseases)
- Can improve cognitive performance
The recommended dose of 3-5 mg/day is generally safe for healthy adults. You might notice slight weight gain due to water retention, as it is vital to stay hydrated and on top of your water consumption when taking this supplement.
Protein
Protein supplements and high protein foods are all the rage these days. Are they necessary? No. You can get your dietary needs from whole food sources; however, powders and shakes can be helpful to have on hand for those moments when you need an extra boost.
Protein powders can come from a variety of sources including eggs, milk (casein, whey) and plants (soybeans, peas, hemp). Many on the market may include a blend of the list above. The most popular include Casein and Whey which are proteins found in cow’s milk. Both contain all essential amino acids and are easily absorbed by the body. Whey is water soluble and rapidly metabolizes whereas Casein is not and is digested more slowly.
One thing to consider is protein powders are not reviewed by the FDA for safety and effectiveness. This might be why there tends to be some confusion surrounding what is “best or optimal.” Powders often include vitamins, minerals, thickeners, added sugars, non-caloric sweeteners and artificial flavoring.
The kind you buy depends on your taste and dietary needs. If you have known intolerances for certain ingredients (like sucralose or erythritol) you will want to pay careful attention to the ingredients on the label.
Does collagen count?
It is true that collagen is the most abundant protein in your body. It is composed of three main amino acids: proline, glycine, and hydroxyproline. There are 28 types of collagen that have been identified. Collagen cannot be absorbed by your body in its whole form thus it is broken down into amino acids. Collagen peptides supplements contain two or three amino acids and can be absorbed through the GI tract.
Current research does not show negative side effects of taking collagen supplements, however it is hard to say what direct benefit it does have. Most studies are related to joint and skin health and have been shown to improve skin elasticity and joint mobility. It is worth noting that consumption of this supplement cannot be directed to where and/or how you want it to be used. Your body uses the peptides for whatever it needs it.
That said: natural collagen production is supported through a healthy and balanced diet by eating quality protein sources, whole grains, fruits, and veggies as well as reducing lifestyle risk factors.
BCAAs
Branched-chain amino acids are most commonly used intra-workout and to enhance the flavor of water. These three essential amino acids include leucine, isoleucine and valine can be obtained from protein-rich foods like chicken, red meat, fish and eggs. They can be metabolized by mitochondria in skeletal muscles to provide energy during exercise. If you are consuming enough protein, you likely do not need to supplement with any kind of BCAA powder.
Research indicates little evidence of improved performance in endurance activities and potentially greater gains in muscle mass and strength. There is evidence that long-term trials do not support BCAAs as useful supplementation.
**Along the same path you might be wondering about electrolyte powders. Electrolytes are vital for hydration and regulation of nerve and muscle function. You naturally lose electrolytes through sweating, but generally those supplements are only necessary for those exercising vigorously for more than one hour with excessive sweating to replenish their minerals.
The bottom line
Let’s be real: supplements are not cheap. So, if you don’t really need to spend the money on it, don’t! Be selective in deciding where you invest in your health. There is power in having knowledge about whatever you decide to take. Stay informed and consult a professional when need be!
Sources consulted:
https://nutritionsource.hsph.harvard.edu/workout-supplements/
https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/
https://bretcontreras.com/creatine-versatile-supplement/
https://my.clevelandclinic.org/health/articles/23089-collagen