A Guide To Supplements On The Market | Nutrition & Dieting slideshows | Well Being center

What are supplements?

Supplements by name are anything that you can consume to supplement your daily diet. An ergogenic aid is something which enhances your performance therefore a supplement itself should merely aid your diet and not be used to increase performance in an activity. Most people use supplements to aid them in training to help replenish the body after exercise or make sure they are taking in enough vitamins and key nutrients the body craves when put through intense exercise. But they should not be used as a replacement to a healthy diet as nothing is a good as the vitamins at their natural source.

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Whey protein shakes

One of the markets leading supplements is the whey protein shake. There are many different distributors and they come in many flavours to suit anyone's taste. The whey protein powder contains a high amount of whey protein - which is protein in its purest form - in the region of between 20 and 50g per serving depending on brand. The shakes also contain carbohydrates and little fat. Using a protein shake before and after training will help get the amino acids into the muscles to aid recovery, but particularly for women they are great as a meal additive to make sure you are getting enough protein in your diet.

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www.menshealth.co.uk/food-nutrition/muscle-foods/a-beginners-guide-to-protein-shakes-344902

Casein protein shakes

A different kind of protein shake which is slightly thicker is a casein shake. The casein type of protein is slow releasing and takes longer to get into the muscle to work whereas whey is instant acting. These shakes tend to have a higher protein content than whey and are most commonly consumed late at night to allow protein to boost recovery as you sleep. Many bodybuilders will combine their post workout shake with a mixture of whey and casein protein to get the best results. Casein is a thicker, more powdery shake so can be an acquired taste. Mixing it into a pancake is great way to eat it!

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Creatine

Creatine supplementation has been the focus of a lot of research in the last ten years as is still a relatively new supplement. There is a lot of evidence to suggest its benefits but there are also a lot of studies who found no benefit at all. Creatine is stored in the muscles and is used as the fast energy source - particularly when lifting weights - as the more Creatine you have the longer you can lift without producing lactic acid. With weightlifters/body builders taking Creatine enables them to train harder for longer and increasing their gains. However, it is important to take the right dose as too much can put strain on the kidneys and liver so check with a nutritionist/dietician before starting.

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www.maximuscle.com/nutrition/creatineforbeginners

CLA supplements

CLA stands for Conjugated linoleic acid which is a supplement that many people take to boost weight loss. CLA is found in large amounts in red meat and many people get their adequate amounts through their diets. But it has recently become a body building and dietary aid because of claims it boosts weight loss and has anti cancer effects. However, there is in fact limited evidence that successfully saw any benefits in humans from consuming CLA but there is evidence it is effective on animals. There is no harm in taking CLA and it is proposed that a minimum course of 12 weeks is needed to see any possible gains.

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Vitamin replacements

Everyone knows that they need to consume vitamins and minerals in their diet. Most of the required ones are found in fruit and vegetables so eating a healthy diet which includes fruit and green vegetables in particular will give you your daily intake. However there is a huge market for vitamin supplements to make sure you hit your daily allowance. Vitamin supplements are great for people how have a poor diet for medical reasons or suffer from malnutrition. You should never opt to take vitamins so that you can sacrifice eating healthy. Take them if you are training hard but don't rely on them.

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www.nhs.uk/chq/pages/1122.aspx?categoryid=51

Fish oil and omega 3

Our body requires fats to help with burning carbohydrates, creating energy and insulation for our organs. But there are good and bad fats, fish oil and oily fish are great sources of omega - 3 and fatty acids which are essential for the body. Again, if you eat fish two or three times a week then you will be getting the right amount but if not taking a cod liver oil or supplement that contains omega-3's is a good substitute. A lot of people do not like fish so there is no harm in taking a fish oil supplement, cod liver in particular is great for keeping joints healthy as you age.

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Pre workout drinks

There is a relatively new push on all "pre-workout" drinks which are made by adding a powder to water. Most of these drinks contain a combination of amino acids, beta - alanine and caffeine. Amino acids are essential to build new muscle and beta alanine is a muscle stimulant that many people claim give them a tingly feeling or a "buzz". However, you should always check what is in your pre workout drink as yes they do work but mostly because they are usually packed full of caffeine. Some shakes I have seen as high as 150 - 200g of caffeine per drink.

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Recovery drinks

A great supplement to put in your gym bag is a form of recovery drink. For body builders and weight lifters they usually consume a protein based shake after each session. However this is not always the best drink for someone training for endurance or having done cardio work. On the market now are some great recovery drinks that contain vitamins, minerals, amino acids, glycogen, electrolytes and so on. The body is starved of glycogen having burned most of it off so a water based drink is very quick way to restore the energy lost. Also electrolytes will help re balance your hydration quickly.

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Photo courtesy of EJ Fox by Flickr : www.flickr.com/photos/pseudoplacebo/2788796098/
breakingmuscle.com/nutrition/an-idiots-guide-to-post-workout-recovery-drinks

Should I use supplements?

Deciding if you should take or use supplements is a question I get asked all the time as a personal trainer. And the only person who can decide is you. If you are unsure then it is best to seek the advice of a nutritionist or dietician just to check before you start. If you do decide to start using supplements they are a great way to get your body into shape but be careful not to rely on them. They should never be used to replace a healthy diet but merely to boost your diet and make sure your getting all the nutrients you need.