Are any supplements worth taking: our top 5 recommended
Preface:
While the goal of this article is to educate on the benefits of taking supplements, it is important to remember that they should be taken as such, supplemental to your diet. The supplement industry as a whole is not regulated by the FDA and can advertise the potential benefits with virtually no consequences. With that being said, listed below are clinically researched, studied and measured beneficial supplements that have the potential to improve your performance in the gym. *Disclaimer: We are not medical professionals and do not advise taking any supplements without the approval from your physician. This content is intended for informational and educational purposes only. We shall not be held liable for any direct, indirect, implied, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of the information in this article.
Benefits of Protein
BENEFITS: Strength, Power, Hypertrophy, Recovery
As we discussed in a previous article, Protein is one of the three macronutrients(macros) which make up the fuel sources for our bodies. Protein’s main benefit is that is essential for building and maintaining muscle.
Along with being only 4 cal/gram another added benefit to protein is that it is much harder for our body to break down. So, while carbs also share the same amount of calories/gram, protein will force our metabolism to work harder for those same calories.
This equates to being able to consume more calories from protein and allow us to eat a higher volume of food and feel more satiated. Some great sources of protein are: egg protein, soy and dairy. Dairy has two kinds of protein called whey and casein. Whey is a more rapidly digestible form of protein while casein takes much longer to be broken down and absorbed.
This wide variety of protein allows for all different kinds of diets and sensitivities to certain types of food. It also allows us to vary which source of protein we ingest and gain the added benefits of micronutrients found within the foods and byproducts from the other sources of protein.
In regards to the relevance of the supplemental aspect, we define a supplement as a quick and easy way that does not involve preparing or consuming a food source, as that should be the main source of ingesting protein. Our personal favorite way is to drink a protein shake at any point in time post workout.
There are many speculations on how much protein should be consumed. This is good however, because it allows us to experiment and manipulate our intake and adjust accordingly to our digestive sensitivity and desired lean body composition.
Benefits of Creatine
BENEFITS: Strength, Power, Hypertrophy, Endurance and Recover
Creatine is one of the most widely researched and studied supplements for performance. It is an amino acid that is stored mainly in the muscles and used for source of energy and is naturally produced by the pancreas, liver and kidneys.
Our body’s most basic source of energy is the process of Adenosine triphosphate (ATP) and used for high-intensity exercise. However, it is only available for a few seconds, roughly 8-10 before it must be produced to use again. With the supplementation of creatine, it allows or body to store more energy that can be used for the ATP process, thus potentially leading to increased performance.
While many supplements can be achieved through an adequate diet, creatine’s optimal amount is one that is more easily attained through pure supplementation. Some natural sources of creatine though are found in red meat and seafood.
The effectiveness of creatine is best utilized when the body is fully saturated with it and maintained by consuming it on daily basis. Creatine monohydrate is a relatively cheap source that can be mixed with water and consumed.
Benefits of Caffeine
BENEFITS: Strength, Power, Hypertrophy, Endurance, Psychological and Recovery
Most people reading this have probably experienced the effects of caffeine so, much of this information will not be new. However, it is such a beneficial supplement that is worth reiterating.
The most important, and obvious benefit, is the artificial boost of energy we gain within a relatively short period of time. This psychological benefit is a massive advantage to be able to go from physically or mentally tired to, at the minimum, alert and ready to perform.
When taken when, while neither mentally or physically tired, the effects seem to compound and create a psychological boost that likely would not be achieved otherwise.
Most exercises are limited by the psychological component of self preservation and the body’s desire to prevent potentially injuring itself. Most times, however, this prevents progress from being made because the body is never truly tested to its actual limit. Caffeine allows us to concentrate and become more in-tune with this threshold and provide the energy needed to approach that limitation to achieve results.
While the performance based benefits are great, another aspect that is often overlooked is the weight management benefit. Caffeine has a dual benefit of being both an appetite suppressant and metabolism booster, making it one of the best supplements you can add.
Much like anything else though, the downside of using caffeine frequently is that you develop a tolerance and require higher amounts to achieve the same results. Until eventually, providing a diminishing return.
Caffeine can also cause restlessness, heightened anxiety, feeling jittery, sleeplessness and most importantly potentially unsafe for the heart. This is why any supplements should be cleared by your physican before ingesting.
Benefits of Beetroot
BENEFITS: Aerobic Capacity, Anaerobic Endurance
Beets are filled with nitrates which are converted to nitric oxide in the body. Nitric oxide is a vasodilator which dilates blood vessels, allowing for more oxygenated blood flow throughout the body and most importantly the muscles.
While beetroot will not directly contribute to growing more muscle, indirectly there is potential through increased aerobic capacity. By increasing aerobic capacity, workouts can be continued for a longer duration, which leads to an overall higher work output. Thus, potentially increasing musculature.
Beetroot also has a powerful antioxidant, which has the effect of reducing or preventing oxidative stress when consumed. This, along with the potentially lower blood pressure via vasodilation, has been linked to a decreased risk in cardiovascular disease.
Our favorite method of ingestion is from powder capsules taken at least 30 minutes prior to exercise but can also be consumed as beet juice. One important note, for those with diabetes there can be an increase in blood sugar from consuming so it is advised to consult with a physician before ingesting.
Benefits of Vitamin D
BENEFITS: Strength, Power, Hypertrophy, Recovery, Immunity and Body Composition
Vitamin D is an essential vitamin for optimal health. The benefits range from supporting a stronger immune system to aiding in overall bone health via calcium. With stronger bones and increased muscular strength, an increased performance can be gained if levels are otherwise suboptimal.
The main source of Vitamin D consumption is from UVB radiation being absorbed by the skin. For the majority of the population, nowadays, we spend our time mostly clothed and indoors.
This leads to a vast majority of people with an inadequate amount of Vitamin D being absorbed. Different levels of melanin in the skin also allows for differing amounts of Vitamin D to be absorbed, leading those with darker skin colors to be at a higher likelihood of being deficient.
Supplementation is widely agreed as the best way to increase Vitamin D levels. This alone is the most important reason to supplement it.
Vitamin D is a fat soluble vitamin and should be taken with caution however. It can build up in the body and become toxic as it is not as easily excreted through the body as water soluble vitamins are.
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