By Daniel Macomber, Certified Personal Trainer
The word supplement is defined as something that completes or enhances something else when added to it. We, as consumers, should not forget that dietary supplements are just that, something that completes, or enhances, our diet when added to it. These are not shortcuts or hacks to your dream body, but rather tools that are available to use in addition to an already healthy lifestyle. I have developed my opinion on various supplements through my own experience, the experiences of my friends, and research. I recommend, before trying any supplements, you do your own research and consult your health care provider.
One of the least controversial supplements out there is protein. Protein is one of the major macronutrients and supports muscle growth. Whey protein is the most popular variation and is a great place to start. Most recommendations are to consume between .75 and 1 gram of protein per pound of body weight. That much protein is sometimes hard to get without some supplementation. When I’m choosing a protein, I like to find the highest protein content per serving with a relatively low calorie count. The other thing to watch out for with protein is that they will advertise the amount of protein in two scoops, so pay attention to the serving size and how many servings per container.
Creatine is probably the next most popular supplement. Creatine produces a compound called ATP, which provides energy to the cells in our muscles. This results in water retention, which will also cause weight gain. Every few years, it seems there is a new type of creatine on the market that is thought to be absorbed differently or more effectively. The original version of creatine monohydrate has stood the test of time and remains the best form of creatine, in my opinion. In the early days of creatine, there was concern about kidney health. The generally accepted dosing then was to “load” with 10 grams per day for the rst week, then take 5 grams per day for 5 weeks, and nally to cycle o for 4 weeks. More recent guidance says that cycling is not necessary and to take 5 grams daily. If you decide to take creatine, make sure you drink plenty of water and understand you may feel slightly bloated due to water retention.
Pre-workout gets a little more controversial. The problem with pre-workout supplements is that you don’t really “need” them. There is a wide variety on the market with varying ingredients and dosing. Some common ingredients in pre-workout supplements are: caffeine, citrulline/citrullinemalate, betaine, and beta-alanine. This combination of ingredients targets increasing energy levels and provides a “pump” by widening blood vessels and increasing blood flow to the muscles being worked. Choose wisely here, as some pre-workouts can make people jittery.
There are a ton of other supplements on the market, of course. Make sure to do your research and consult your healthcare provider before trying one. I would encourage you to focus first on your diet. Try to eat as few processed foods as possible. Second, make sure your exercise routine is focused on your goals and that you are consistent in the execution of that routine. Once you have locked in your diet and exercise, only then would I recommend supplementation. Lastly, I would steer clear of any supplement that sounds too good to be true. It likely is.
