Just as a foreword, I have not referenced any of my recommendations here as I am trying to keep this a little simpler & easier read, however all advice here is fully backed by scientific research (I spend 1–2hrs each morning reading research papers to stay up to date with the research) & if you wish to review the papers I used here you can contact me here or by email @ dardelfitness@gmail.com
The supplement industry is big big business, with multi-millions of euro to be made each year for companies selling their products that make various promises to their customers. But are these claims accurate, are they backed by science, or are some of the claims made wholly or partially made up in the interest of profit?
The first thing we need to remember is that supplements can’t make an average person or athlete great, they are there to supplement a healthy & balanced diet. If your diet is not up to the activity or sport you take part in then blindly looking to add pills, powders & potions to the mix is not going to give you the results you desire or that are promised by the label on that bottle or bag. Some supplements do have their place, however they should only be considered after you have done your research to find if they have been proven for the purpose you wish & that do not contain any banned substances, if you struggle to read the research then reach to an appropriately qualified & trusted Coach to help advise you. We must also remember that supplements are only used after your diet have been adjusted to fit your performance needs & even then the supplements will only be giving you the last 2–3% of performance……which can be the difference between winning or losing, especially for the elite athlete.
First we will look at possibly the most studied supplement of them all, Creatine.
Reported benefits = Enhances performance in sports involving repeated high-intensity exercise, it’s also a supplement which may be beneficial for muscle gain & fat loss phases (no it’s not a fat loss supplement, but it may help you retain muscle while in an energy deficit). Only use the Creatine Monohydrate form, all other forms are unnecessary or pointless for different reasons. Creatine Monohydrate should be the only ingredient on the ingredients list! Also don’t mix Creatine mix a shaker & leave it for long periods of time as it degrades to creatinine. Dosing for creatine is 3–5g daily. There can be unwanted side effects including GI distress (nausea, diarrhea) or unwanted weight gain.
Next we will look at Caffeine, which is a plant derived substance found in nuts, seeds & leaves.
Reported benefits = Powerful stimulant that improves performance in both aerobic & anaerobic conditions. Also reported to improve work capacity & to give a higher fatigue tolerance. Dosing for caffeine is 3–6mg/kg consumed 30–60min before exercise. Possible side effects are anxiety, insomnia, restlessness, GI distress.
Next we look at Whey Protein, which to be totally honest isn’t really a true supplement as we need protein to live. Protein is essential to life, proteins are for more than just growth & repair. “Everything we do, everything we are & everything we become is dependant upon the action of thousands of different proteins” (Houston 2006).