Supplements worth using.
Brian May 10th, 2012
I get asked all the time about new supplements and fat burners coming on the market. People are lured in by the hype and marketing when there is actually very little substance behind the claims. Possibly 95% or more of the supplements on the market are junk. You will only end up lining the pockets of supplement companies while getting frustrated with the lack of results. Below is a short list of supplements that DO work and have some research to back up their claims.
Creatine
Creatine first became mainstream in the early 90′s and was touted as a new breakthrough muscle and strength builder. Its popularity exploded as thousands across the country saw the effects of this miracle product. Since the advent of the original creatine, many companies have tried to reinvent the wheel by touting creatine products that do not cause water retention or “bloating.” The problem is, the water retention associated with creatine is necessary for many of the benefits that are derived from using it. Also, the water retention caused by creatine is intracellular (inside the cell), while regular water retention is extracellular (think too much pizza). Intracellular water retention causes the cell to increase protein synthesis (i.e build muscle) and makes the muscles look fuller, while extracellular makes you look like the Michelin man. Aside from that, creatine increase the body’s stores of the molecule creatine phosphate, which the body uses for short burst, high intensity activities such as weightlifting, jumping, and sprinting. Restoring these reserves faster means a quicker and more complete recovery that translates into a more productive training session. Cycling this product for 6-8 weeks on, and 4 weeks off is a good idea.
Glutamine
Glutamine is the body’s most abundant amino acid. It is termed a conditionally essential amino acid because as training stress increases, so does the demand for glutamine. Glutamine is also the main fuel source for lymphocytes which are heavily involved in immune system function. Any catabolic state ( starvation, illness, tissue injury, or training) will increase the need for this amino acid. 5-10 grams/day is usually sufficient for most people.
Fish oils
Fish oils, sometimes called fish body oils, are a great source of Omega-3 fatty acids. Omega-3 fatty acids are beneficial for the cardiovascular, and nervous systems. They also help to reduce inflammation which is critical after hard training sessions. Research has also shown that Omega-3s help lower cholesterol levels and reduce the risk of blood clots. Added Omega-3 fats also keep the balance between Omega-3 and Omega-6 fats in the diet. The modern American diet is heavily laden with Omega-6 fats which can cause an imbalance in the fat ratio and a host of health problems. 1-2 grams per day is sufficient for most people.
Multivitamin
Taking a multivitamin (multi) is a good idea for anyone, but especially so for people who are training hard. It is very difficult for most people to cover their bases nutritionally with diet alone. This will ensure that you get all the vitamins and minerals your body needs with minimal cost.
Protein powders
Protein powders are a cheap, easy way to get a quickly absorbable form of protein. Liquid protein sources digest faster than whole food sources, which makes it ideal for post-workout use and in between meals. Stick with whey isolates and whey hydrosylates.
This is by no means a complete list, but rather a good place to start. More to come soon!
In Health,
Brian
