Supplements Guide

Gym users, bodybuilders, elite athletes are continually searching for the magical ingredient that will not only give them increased strength and size but the competitive edge to help them strive toward achieving their best. The most effective way to develop your training and achieve your fitness goals is through efficient training combined with optimal nutrition. However, to get the very best out of your training programme it may be worth considering certain nutritional supplements. There are a wide variety of products on the market, including pills, powders, drinks and bars. These ergogenic aids are substances which ‘increase work’. The purpose of supplements is to enhance performance, some claiming to increase muscle size, increase endurance, promotion of fat burning or to improve muscle strength.

Protein-based supplements

The Protein profile

What are they? Shakes and bars containing whey, casein or soy protein.

What are the benefits? Can help meet daily protein needs; well-absorbed; may contain other nutrients (e.g. vitamins, minerals)

Who could they benefit? Strength and power athletes, those on below-maintenance calorie intakes. Vegan and vegatarian individuals.

How much to be taken? Enough to make up any shortfall in your diet

Side effects? Unlikely

Whey Protein

Isolated whey protein has a higher biological value than any wholefood source, this means it has an amino acid profile that is better matched to muscle proteins than any other food. Whey protein is easy to digest and may also help to stimulate muscle growth.

Casein

Casein still has a high biological value, which indicates that a high percentage of the amino acids are utilised for tissue growth, it also has a particularly high content of the amino acid glutamine. Casein travels through the stomach more slowly than whey protein. The slow transit means that the amino acids and peptides could actually be absorbed more thoroughly, therefore a greater percentage of the protein will be absorbed. The choice between whey or casein purely depends on the flexibility of your personal daily schedule. Whey protein based meals may be ideal immediately after training to get a faster uptake of protein into your system. Casein may be a good alternative before bed or infact anytime where you know you wont be eating for several hours.

Soy Protein

The soy protein powder used in soy supplements contains a higher protein content and nutritional quality than that of soy protein found in soymilk, tofu and meat alternatives. Soy protein undergoes a more detailed extraction process eliminating more of the fat and carbohydrate and improves the protein fractions. Soy protein isolate has the highest concentration of the key amino acids that are important for muscle growth such as Branch chain amino acids leucine, valine and isoleucine and also glutamine and arginine. These amino acids make up around 39% of the soy protein. The glutamine content is also similar to casein, therefore it’s a good protein for sparing muscle tissue during intense exercise.

Creatine

The Creatine profile

What is it? A protein made up of 3 amino acids (arginine, glycine and methionine) in the body, but can also be found in meat, poultry and fish or taken as a supplement. Creatine is stored mostly as phosphocreatine (PC) in muscles. PC generates rapid energy during high-intensity activity.

What are the benefits? Prolongs maximal power output, speeds recovery between high-intensity sets, increases lean and total body mass, also acts as a buffer during the build up of lactic acid in muscles.

Who could it benefit? High intensity and anaerobic based sports may benefit. Although creatine doesn’t work for everyone.

How much? Either a loading phase of 20g (4x5g) per day for 5 days followed by 2g a day maintenance; or a daily 3-6g divided dose for 30 days.

Any side effects? Weight gain (as water and/or lean mass).

Creatine monohydrate is the most widely available form of creatine. Virtually tasteless and this white powder dissolves readily in water. Creatine uptake can be greater after exercise so adding creatine to the post training meal will help to boost muscle creatine.

Increasing the muscle stores of PC through creatine supplementation would in theory increase the ability to maintain power output during brief periods of intense bouts of exercise and would help promote recovery between short bursts of exercise. This would result in more efficient training gains and give a creatine user a training edge.

Creatine supplementation may aid training by one or more of the following:

• Boosts the short-term energy store of PC so the duration of maximal exercise can be increased, e.g. perform more reps or sets.
• Promotes protein manufacture and muscle hypertrophy increasing lean body mass (draws water into the cells).
• Reduces muscle protein breakdown following intense exercise.

Creatine supplements are more likely to benefit the performane of those involved in sports or activities involving repeated high intensity bursts, such as weight training, sprinting or rugby. Body builders may also find that creatine may complement their training in order to gain muscle mass and strength.

Creatine is best taken in cycles, such as 3-5 months followed by a one-month break.