Supplements, who should take them and if so why or when?

Supplements, who should take them and if so why or when?

Dietary supplements can play an important role in health and exercise performance. While most individuals can benefit from a supplement, it is especially important for active individuals. Keep in mind, supplements are not intended to replace your food intake but rather to enhance it, far too often do I see young guys and asking what protein is the best expecting it to change their entire physique, not so! If you feel your diet needs improvement or you have specific questions about your food, feel free to ask me personally when I’m free or visit my website, brodiept.com or brodiept on Facebook. Vitamins, minerals, herbs and some processed products are popular forms of supplements. Most of these are found as pills, capsules, powders, drinks and energy bars. Because supplements are not subject to the same testing as medications, it is important to be well-informed before choosing a supplement that’s right for you, but generally speaking the cheaper the product the worse it is for you, protein shakes being a prime example. But there are several supplements that can be exceptionally beneficial for those weight training and trying to enhance their overall health and physique.

Whey Protein

Whey protein is originally derived from milk and can be isolated to create powder substance that can be ingested. Whey is considered an excellent source of protein and may increase lean tissue mass and muscle strength. One of the reasons it is so effective is because the protein full of amino acids which have a high biological value, meaning they’ll likely be used for repair rather than energy usage. Furthermore, whey protein may have a beneficial effect during a workout by keeping amino acids in the blood stream for your body’s needs and for exercise performance. Also afterward, during muscle recover it is extremely important to start the repair process straight away with fast digesting protein so recovery is shortened and performance is improved through an increase in volume being able to be implemented from shorter rest periods. Whey protein is generally the biggest supplement as getting in enough protein into the diet whilst trying to improve performance is difficult and expensive, so it serves as a cheaper alternative overall, just don’t fall for the marketing rubbish by big brands.

Essential Amino Acids

Amino acids play a central role as building blocks of protein and within metabolism. Humans can produce 10 of the 20 amino acids required by the body, thus creating two classifications: essential and non-essential amino acids. As the name implies, essential amino acids are an important part of the diet because the body cannot make them. Failure to obtain enough of even one of the nine essential amino acids can lead to a breakdown in the body, typically in the form of muscle, In simple terms eeating chicken every meal is only going to get you so much of certain amino acids, with others lacking you are just handicapping yourself.  Unlike other macronutrients our bodies do not store protein (or amino acids) therefore, ensuring adequate intake of protein on a daily basis is key, infact its stupid not to if youre serious about training.

Most of these amino acids can be found in eggs, poultry, fish, red meat, seeds and nuts. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, andvaline.

Amino acid supplements can be taken orally and are best used by the body when taken with carbohydrates. Based on a study published in the Journal of Physiology, after resistance exercise (weight training) amino acid levels in the body were decreased, therefore, the body would not be able to build and repair muscle tissue efficiently. So you guessed it – ingesting EAA straight after or even within a workout will enhance your training further – something a fillet steak between sets cannot do!

Leucine

One amino acid of particular interest to those who weight train is leucine. Leucine, isoleucine, and valine make up about one-third of all muscle protein. Of these three, leucine has been most thoroughly investigated because it also stimulated protein production in muscles. This amino acid is particularly susceptible to exercise, decreasing in the blood by 11 percent after aerobic exercise and up to 30 percent after a weight training session. If this essential amino acid is not replaced after exercise, over time, a significant decrease in performance can be measured. There is also evidence to show when you consume leucine before and during an intense workout, can prevent some of the dramatic drop.

The amount of leucine recommended is based on bodyweight and is really only necessary for active individuals. If you are a power athlete, aim for 14 to 45 mg/kg of bodyweight per day. This is a pretty wide range and research has shown that if an individual meets their daily protein needs (1.3 grams/kg bodyweight each day) then leucine levels are met. It is important to realize, leucine does not need to be isolated to be effective. If you take another supplement that includes leucine an additional supplement is not needed. To add to this and to make is simpler, if your leucine levels are low because of an unvaried diet or you’re not supplementing it, you simply will not use all the protein your taking from whatever source, yes you’re wasting your 300g’s a day, be smart and add it into your diet and don’t waste your time eating food which won’t be used, think of it as a limiting amino acid.

Omega-3 Fatty Acids

Fat is one of the macro nutrients – along with carbohydrates and protein – needed by the body. Fat provides us with energy and helps absorb certain vitamins, however, it is important to focus on the right fat in the right amount. Omega-3 fatty acids are especially important for overall health and are deemed as a good fat. These fats help reduce inflammation which is the major cause of  chronic diseases such as heart disease (don’t listen to that shit on the telly saying wholegrain - healthy heart, its bullshit ran by the food industry), cancer, and arthritis. Omega-3 fatty acid supplementation has also been linked to improved brain health and memory, particularly in those over 50. While this may not seem important if you are a healthy individual,(like me :P) omega-3 can also help with recovery after an intense workout.

Fish, plant and nut oils are the primary dietary sources of the fatty acids. The American Heart Association recommends eating fish at least 2 times a week, I say eat it every day!! Government guidelines are nothing more than rubbish made up without research or studies the most of the time, think water… 2 litres a day yea? You get most of that in food anyway! Now the Industry rips you off by making you buy cheap bottled water at stupid prices – winner!  However, back to point, if you find you do not consume enough of these foods it is also effective to take a fish oil or flaxseed oil capsule.. You should inform your medical doctor if you are taking this supplement as it can interfere with some medications. Also, to preserve its effectiveness, keep your capsules in the refrigerator, this will also help with the taste.

Multivitamin

Regardless of your fitness goals, a multivitamin is always recommended. The first priority is to get variety in the foods you consume. However, it is nearly impossible to calculate the micro nutrients in your diet and including a multivitamin can make sure your diet is complete with all the nutrients needed. When choosing a multivitamin pick a daily vitamin with 100% of the Daily Value for most vitamins and minerals. There are special circumstances that may warrant additional vitamins or minerals. For example women may need additional folic acid while pregnant or calcium if at risk for osteoporosis.

Even though a multivitamin should cover all your nutrient needs, some individuals also need magnesium and zinc supplementation. Magnesium is found in relatively large amount in the body and is responsible for about 300 chemical reactions that keep the body working properly, yeah that did say 300, no im not stating them and yes its important!  Additionally, magnesium can help with fatigue, anxiety, high blood pressure, leg cramps, migraines, premenstrual syndrome, asthma and hay fever (just to name a few common problems). Food that are high in fiber are generally high in magnesium so if you find yourself not consuming many of those foods a magnesium supplement is right for you. Also small amounts of zinc are necessary for human health, however, it is important for proper growth and maintenance in the body. It is also known to boost the immune system, that magic killer inside us which batters bad things, yup he wants fed, so feed him/her please. There are also links between zinc supplementation and improved athletic performance and strength,

Caffeine

Caffeine is categorized as a stimulant to your central nervous system, btw the CNS rules all, no ifs no buts. Anyways Caffeine helps ward off drowsiness and restoring alertness, hence why I take 2 -3 coffees a day to stay super! (Tongue in cheek) Caffeine is mostly found in beverages such as coffee, tea, drinks and many other forms. There are both positive and negative effects of caffeine, which is why is important to consume less than 1000 mg per day, not mentioning any names but I remember someone consuming 1g of caffeine preworkout and he went purple – the hulk was green btw so bad idea! Positive effects of caffeine include increased attention and alertness, lower risk of cardiovascular disease, lower risk of diabetes, and increased metabolic rate. However, if consumed in large quantities caffeine can cause anxiety and addiction, increased blood pressure, and stimulation of urination.

Caffeine has the ability to slightly boost weight loss and prevent weight gain in the short-term. Caffeine may reduce your desire to eat for a brief time while also stimulating thermogenesis – a way your body generates heat. Avoid caffeinated drinks high in fat or calories which undo any positive effect of the stimulant. While caffeine may not produce significant weight loss they may have a slight impact, help ward off a craving or help you have more energy for your workout.

A good look at your diet will point you in the right direction when choosing a supplement. Familiarize yourself with the label and talk to a professional if you have concerns, yup me not the holland and barrett staff.

Cheers

BrodiePT.