Getting Started With Supplements
Supplements have always been a hot topic in the health and fitness industry. Whether it’s boosting your protein, topping up vitamin levels or trying to increase energy - there’s a lot to consider.
The biggest question we need to ask ourselves is “are supplements necessary for me?”. To help you understand a little more, we’ve put together some information on the more common fitness supplements you may come across.
Protein Supplements
A big favourite for gym goers, protein supplements are becoming more and more popular for those trying to hit a higher daily intake of the macronutrient. Usually coming in the form of protein powders, here are some pro’s and cons of protein supplements…
PROS:
they come in a concentrated, easy to absorb form with lots of options available for various dietary requirements
can help increase feeling of being full which can be helpful with weight management
Quick and easy to consume
CONS:
overconsumption - if used without careful consideration you could overconsume protein which could cause potential damage to the kidneys
many protein powders and products contain artificial sweeteners and ingredients that may not be desirable
expensive - most protein products are in a higher price bracket so may not be cost effective
2. L-Carnitine
L-carnitine is an amino acid produced by the body and found in some foods and supplements. It plays an important role in the production of energy by transporting fatty acids into your cells’ mitochondria.
PROS:
may help improve brain function and reduce risk of some diseases
supports energy function within the body
some research suggests it can aid athletic performance
CONS:
There is evidence that it can cause a number of side effects
May interact with certain antibiotics
No evidence to suggest there is a big effect for weight loss
3. Caffeine
Caffeine supplements are often sued for boosting short term energy levels and focus. Many people opt for an actual coffee to give them a boost, however, for those of you considering caffeine pills which may contain synthetic forms of caffeine, here are some pros and cons:
Pros:
Boosts short term memory, energy and focus
potentially improves athletic performance
Reduces feelings of fatigue
Cons:
Could cause a number of side effects if overconsumed
Could lead to a dependence on caffeine
Could lead to dehydration
4. Electrolytes
Electrolytes are being used more and more frequently, in particular by those who are taking part in endurance sports. Most common for replenishing energy levels within the body to help the body refuel during longer periods of exercise, electrolytes come in many forms and have a number of benefits:
Pros:
come in many forms including drinks, gels and chews
assists in maintaining hydration after fluid lost through sweat during exercise
Improves athletic performance
Cons:
potential for imbalance within the body as they can sometimes disrupt normal bodily functions
Can contain high levels of sugar
can be an unnecessary supplementation unless needed for replacing fluids
The Bottom Line?
There are so many more supplements we could discuss, these are just some of the most common ones we see in around the fitness industry. With so much information out there, here are our key pieces of advice:
if you are considering a supplement, , make sure you do plenty of research into how to take them and potential side effects
If there is no specific reason to be taking a supplement then you don’t need to worry about it
If you are unsure, speak to a registered nutritionist or dietitian who will have the knowledge to advise you correctly.
