The Scoop on Popular Training Supplements
Whether you’re a gym newbie or full-on athlete, the pressure to utilize enhancing supplements is heavy. Images of fruity-flavored drinks in shaker bottles seem to be everywhere from the gym to social media and in the grocery store isles. With such enticing packaging and claims, it’s easy to question if this is what is needed for success in reaching our goals. But before spending your hard-earned money on a magic powder, let’s dive into what some of the popular supplements out there are, what claims they make, possible side effects of supplementation, and foods that we can eat instead.
Creatine
What is it? Creatine is an amino acid that is stored in muscles and used as energy. Amino acids are building blocks that makeup proteins and some are considered essential because our body cannot make them while others are nonessential because our body can produce them from other amino acids. Creatine is a nonessential amino acid.
What are the claims? Creatine supplements claim to support muscle growth, increase strength, and increase endurance.
What are the possible side effects/risks? Creatine may cause gastrointestinal distress, and has shown conflicting research on whether or not it may damage the kidneys and liver.
What are the food sources? Creatine can be found in meat and fish but can also be synthesized in the body from other amino acids
BCAA’s
What is it? Branched-chain amino acids. This supplement has a combination of the three essential amino acids leucine, isoleucine, and valine.
What are the claims? BCAA supplements claim to help build muscle and support recovery.
What are the possible side effects/risks? BCAA’s may cause nausea, fatigue, and coordination issues. They may also have an effect on blood sugar.
What are the food sources? The essential amino acids can be found in meat, fish, eggs, dairy, tofu, quinoa, and some legumes.
Pre-workout
What is it? Each pre-workout brand seems to have a somewhat different recipe, but the majority consist of caffeine, beta-alanine, creatine, and other amino acids.
What are the claims? Pre-workout supplements claim to increase energy, endurance, and transient hypertrophy (temporary muscle pump).
What are the possible side effects/risks? Diarrhea, gastrointestinal distress, irregular heartbeat, increased blood pressure, and stroke.
What are the food sources? The caffeine that promotes energy in pre-workouts can be found in coffee, green tea, and black tea. The amino acids can be found in animal proteins, dairy products, and soy products.
The biggest risk factor in taking any supplement is that the supplement industry is not well regulated and companies are not required to disclose the specific amounts of ingredients they use. For this reason, accidental overdose or consumption of an unexpected substance are not uncommon in the supplement realm. Additionally, the cost of these supplements can add up very quickly.
At Nutrition for Optimum Performance, we recommend a food-first approach to avoid unwanted side effects, keep you satisfied, and save money! However, if you think a supplement would be helpful for you, always consult with your physician first.