We are bombarded with new & improved supplements that promise to transform us into the ripped man or shredded female pictured on the package. We wanted to help sift out the BS in the supplement industry by giving our answer to the question “Are supplements necessary?”
To Supplement Or Not To Supplement – That is our question?
To answer the question simply, supplements are not necessary to build and or maintain your ideal physique. What is required is adequate nutrition, appropriate programming and arduous work in the gym. So, what are supplements good for? Supplements are called supplements for a reason. They are intended to supplement appropriate nutrition. If you are eating well, but still unable to consume adequate macro nutrients (i.e. fats, protein and carbs), a protein powder or an omega-3 supplement (such as krill oil) may be appropriate.
Another commonly used supplement is creatine monohydrate. Creatine is a naturally occurring substance in the body. It plays a significant role in resynthesizing the ATP molecule, a molecule responsible for energy production. An average omnivore usually consumes 1 gram per day of creatine, with a predominant amount coming from meat. A 2012 review of creatine monohydrate stated that supplementation of approximately 5g of creatine monohydrate per day (with a 3-day loading period of 20-25 grams per day) increases strength, fat free mass, and muscle morphology with concurrent heavy resistance training. Preliminary studies have also shown that creatine monohydrate may also aid in aerobic endurance performance through increasing blood volume (plasma volume) and glycogen stores. Therefore, as it is near impossible to obtain 5g of creatine through diet alone, it is undeniable that creatine monohydrate supplementation can be beneficial in achieving your fitness goals.
Many personal trainers and sports personalities have recommended using a multivitamin to maintain good health and immunity. As a result, the multi vitamin industry has grown exponentially, to the point where its annual sales in Australia are estimated at 1.5 billion. A 2012 article reviewed the results of a number of studies looking at multivitamin supplements and their relation to overall mortality and incidence of chronic diseases. The results of the studies showed that, for a majority of the population, there is no overall benefit from taking multivitamin supplements. The review went on to reference a couple of studies that suggested that beta carotene and vitamin E supplements could actually increase the risk of some cancers. Converse to this, in some special cases individuals may require a vitamin or mineral supplement, such as iron supplements for anemia or vitamin D for osteoporosis. The take home message should be that if you are not deficient in a certain vitamin or mineral, multi-vitamins will most likely provide minimal benefit. To quote the president of the Australian Medical Association, multivitamins just create “very expensive urine.”
Branched chain amino acids are another supplement that is marketed as being essential intra-workout. Branched chain amino acids include leucine, isoleucine and valine. They are essential amino acids, meaning that the body can’t make them, they have to be obtained from food. Leucine is the hard hitter of the group. It has been linked to maintaining lean mass, increases insulin levels and activates a biological pathway that stimulates muscle hypertrophy (mTor pathway). However, branched chain amino acid supplements are not essential, and here’s why. All those amino acids are found in chicken, beef, eggs, even in your protein shakes if you choose to purchase them. As long as you are consuming adequate amounts of protein, you are receiving more than adequate amounts of branched chain amino acids.
To conclude, nothing can supersede a well-balanced diet. Supplements are not necessary to achieve your fitness goals or obtain your ideal physique. However, supplements may be used to compliment a well-balanced diet. The supplements that may provide you with the most benefit include a protein powder, creatine and an omega-3 supplement.
The article was based on:
- Buford, T., Kreider, R., Stout, J., Greenwood, M., Campbell, B., & Spano, M. et al. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise.Journal Of The International Society Of Sports Nutrition, 4(1), 6. http://dx.doi.org/10.1186/1550-2783-4-6
- Kamangar, F., & Emadi, A. (2012). Vitamins and Mineral Supplements: Do We Really Need Them?.International Journal Of Preventative Medicine, 3(3), 221-226.
- Branched Chain Amino Acids – Scientific Review on Usage, Dosage, Side Effects. (2017).com. Retrieved 1 June 2017, from https://examine.com/supplements/branched-chain-amino-acids/