Supplements! At one point or another, most of you have probably wondered or even tried various kinds of supplements to help fuel your workouts, aid in your recovery, or just help you get mad yolked swole. In any event, there’s a few things you should know before you embark on the Wild West that is the supplement industry. Supplement companies promise easy weight loss, a tight round booty, muscle mass gains beyond your wildest dreams, a big chest and arms, and a shredded six-pack – and all of this can be yours for just three easy payments of $19.95! Plus shipping and handling of course…
That moment you realize you forgot your pre-workout…
When it comes to supplementation, one thing needs to be understood above all else, and that is that you CAN NOT expect progress if your diet is not on point. Trying to use supplements before getting your diet in order is like trying to snatch before you can deadlift. Not very smart or effective.
Don’t be this guy
Enough with the sensible talk, let’s get into some supplements! Rather than try to cover the vast array of supplements available, I’m going to only focus on a few supplements that are actually backed by science, and have true value for you based on your goals.
Whey Protein Powder:
Whey protein powder is a protein supplement that is derived from milk. Whey is one part of milk protein, and casein is the other part. The two proteins are separated from milk by using a coagulant which gives us whey, and curds (casein). Now that we’ve got that covered, lets discuss why this stuff may be worth your hard earned dollars.
Why take it?
- Whey is useful in aiding hitting your daily protein goal.
- Whey is absorbed faster than other types of proteins, and is therefore great for increasing muscle protein synthesis (muscle protein synthesis is the driving force behind adaptive responses to exercise and represents a widely adopted proxy for gauging chronic efficacy of acute interventions).
- Whey contains a large amount of L-cysteine, which helps aid against developing a deficiency associated with diabetes and aging.
- Whey protein has been claimed to aid in fat loss, but it is in fact the inintake of protein itself that aids in fat loss, not just the supplement alone.
- Whey protein does not harm the kidneys, but if you have a damaged liver or kidneys, it may exacerbate the condition. You should speak to your physician not only if you are considering supplementing with whey protein, but are considering increasing your protein intake drastically.
How much should I take?
So now you know the benefits of supplementing with Whey protein. Next question, how much do you need to take? Well, the science says that there is no benefit from taking in more than 0.55g of protein per pound of bodyweight. So, a 175Lb athletic male would only truly need 96g PER DAY. The minimum requirement for protein intake is 0.36g per pound of bodyweight for sedentary individuals, or 63g for a 175Lb sedentary male. None of this is set in stone, and taking more than .55g/day won’t hurt you if there is a need for it depending on your needs.
Fish Oil:
Ah fish oil, our stinky inflammation fighting friend. Unless you’ve been living under a rock, you’ve probably heard about the many benefits associated with taking fish oil. So what’s the deal, and why should you bother looking into this stuff?
Fish oil is really just a term used to refer to the two kinds of omega-3 fatty acids (eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats are most typically found in fish, phytoplankton, and other animal products (Vegans, you’re out of luck there). Fish are the most abundant and cheapest source.
Enough science! Why would it be good for you to take this? Well, the typical American diet is terribly disproportionate in our omega-3 and omega-6 fatty acid ratio. Basically, we eat a lot of eggs, meat, etc. Consuming more omega-3 fatty acids helps bring the ratio back into balance, which should be 1:1. So why is fish oil worth considering?
Why take it?
- Fish oil can help reduce high levels of triglycerides in people that have elevated levels, but it can also increase cholesterol levels. So if you have cholesterol problems, consult your physician.
- Fish oil can help decrease the risk of diabetes, and several forms of cancer – including breast cancer.
- Fish oil has been shown to be as effective as pharmaceutical drugs in combating depression.
- Fish oil is associated with decreasing muscle soreness (most notably – DOMS or delayed onset muscle soreness).
How much should I take?
The recommended dose for “general health” is 250mg a day. The American Heart Association recommends 1g a day. For those of you looking to use it to reduce soreness and inflamation, 6g a day (spread out throughout the day) is the recommended dose.
Vitamin D: (Vitamin D3)
Vitamin D. This is another one you’ve probably heard plenty about. Vitamin D is a fat soluble vitamin/nutrient, and is obtained from sunlight and food sources such as fish, eggs, and fortified dairy products. The body produces it from sunlight exposure and cholesterol.
Why take it?
- Increased cognitive function
- Immunity boosting properties
- Bone health
- Reduction of the risk of: Cancer, heart disease, diabetes, multiple sclerosis
- Increased testosterone levels
Looks pretty good, right?
How much should I take?
The current RDA for Vitamin D is between 400-800IU/day. For adults, the recommended dosage is 2,000IU/day. The safe higher end dosage is set at 10,000IU/day. Dosage based on Bodyweight is set at 20-80IU/kg of bodyweight per day (1,600-6,300IU/day for a 175Lb male).
It is best taken with meals containing fat to help aid with absorption. It should also be noted that Vitamin D3 is the preferred form of the nutrient due to better effectiveness.
Creatine:
Creatine is one of the most studied supplements out there, but is also misunderstood by many. Lets put an end to that right now. First off, what is it, and what does it do? Creatine is molecule that is found in foods such as meat, eggs, and fish. It is also produced in the body. That’s right, you make it on your own. The main role of creatine within the body is that it stores high-energy phosphate groups, aka – phosphocreatine. The body uses these phosphate groups to aid in the production of energy during periods of stress (exercise, going HAM, etc). In plain English, it means it supplies energy to your cells and makes you stronger!
What is creatine, and what does it do?
- Creatine increases power output and exercise intensity.
- Creatine increases lean body mass
Creatine is safe and effective when supplemented properly. If you are going to take it, creatine monohydrate is the most cheap and effective version. Just make sure you are getting plenty of water while supplementing with it.
How much should I take?
If you’re going to go through a “loading phase”, the recommendation is to take about 20g/day for the first 5-7 days, and 2-5g per day after that. It should also be noted that taking high doses of creatine can cause nausea, cramping, and “digestive issues”. So, just make sure you stay within the proper dosage levels.
So hopefully now you have a better understanding of some supplements that are actually backed by science. Just remember that in order for you to get any benefit from any of these supplements that you have to begin with a sound diet.
References:
Atherton PJ, Smith K. Muscle protein synthesis in response to nutrition and exercise. J Physiol (Lond). 2012;590(Pt 5):1049-57.
CrossFit Shady Grove 