The Top 6 Supplements And What They Do

Supplement is a very generic term, but essentially a dietary supplement is a product that is intended to supplement someone's diet in a form other than food, such as a pill, capsule, tablet, powder, or liquid.

The purpose of this blog is to cover some of the most common supplements that the general public may consider taking to assist their performance in the gym and their progress with weight management.

1. Protein powder

You can purchase a protein powder which you can add milk or water to. There are also ready-made protein shakes available. Protein powder is a simply a convenient way to increase your intake of protein.

What does it do?

The main reason to take a protein powder is to support muscle growth, although protein will also support a host of other bodily functions. During exercise, stress placed on the body results in protein breakdown. Replacing protein after exercise allows muscles to rebuild and recover.

There are different types of protein powders and supplements, the main differences between each protein type are: the source of the protein, the digestibility, the amino acid profile, and absorption rate.

The most common type of protein powder is Whey protein. Whey is a natural by-product of milk. Whey protein actually comes from the cheesemaking process. When special enzymes are added to the milk, it separates into curds (which are used to make cheese) and liquid whey. The whey protein is then pasteurized and dried so it can be used as a key ingredient in some drink mixes, protein bars and other foods.

There are also vegan protein powders, the food sources which contain the protein in these supplements typically originate from a mixture of peas, brown rice and hemp protein. The packet will usually explain which ingredients the protein originates from.

Who might use protein powder?

- Someone that wants to aid the process of muscle building and recovery.

- Someone who is aiming to consume an extra 20 - 30g of protein per day.

- Someone who has finished a workout and wants to consume some protein as soon as possible, and doesn't have time to have a cooked meal for another few hours.

- Someone that wants to increase their daily calorie intake slightly.

Benefits

• A lot easier and faster to consume 25+ grams of protein.

• Faster absorption into the body than eating food, because liquids are absorbed faster than food.

• Good for recovery from a workout.

• Help you reach your daily protein goal, especially for vegetarians / Vegans.

2. Creatine

What does it do?

Creatine helps fuel your muscle cells for more energy during high intensity exercise. It also helps increase your muscle mass by boosting the formation of proteins that create new muscle fibres. Creatine has been known to increase water retention in the muscle cells, which helps increase muscle size and overall weight.

Who might use creatine?

- Someone who wants to increase their muscle mass

- Someone that wants to keep optimal energy levels during high performance exercise.

Benefits

• Increase energy for high intensity exercise to help improve performance.

• Increase muscle mass.

• Increase weight.

3. Multivitamin Capsules

What do they do?

Multivitamins do what they say on the tin – they provide you with multiple vitamins. Whilst it has been (and forever will be) argued how effective the impact of these multivitamins are, it is still very common for people to be deficient in certain vitamins and minerals depending on what climate they live in, eating habits, exposure to sunlight, age and physical activity levels among other aspects. It is worth mentioning that you can and should try to stay on top of your vitamin and mineral levels if you have a balanced diet, however sometimes it can be easier to supplement with a multivitamin alongside trying to maintain a balanced diet.

Who might use multivitamins?

- Anyone that believes, or knows, that they may be deficient in certain vitamins.

- Anyone that wants to maintain optimal levels of certain vitamins, and struggles to do this through nutrition alone.

Benefits

• Less effort than always sticking with a balanced diet and ensuring all micronutrients are kept adequate.

• Good to keep vitamin levels topped up for overall health.

• Quick to consume.

4. BCAA Powder

What does it do?

BCAA Stands for Branched - Chain - Amino - Acids. It consists of three amino acids: Leucine, Isoleucine and Valine. Amino acids are the building blocks to protein. Some amino acids your body can produce, while some your body cannot. These 3 amino acids cannot be produced by your body, so they have to be obtained through diet or supplementation (or both). Some foods including BCAAS are: Beef, Chicken, Salmon, lentils & eggs. BCAA supplement comes in powder or tablet form.

BCAAs help stimulate muscle protein synthesis, which helps build muscle. Some studies have also shown reduced fatigue during exercise, meaning your body may ache less during exercise. Some have also stated that the muscle fatigue we feel between 12 and 72 hours after exercising was slightly reduced.

Benefits

• Help build muscle.

• Help retain muscle.

• Reduce fatigue during training.

• Reduce muscle fatigue after training.

• Speed up muscle recovery.

5. Fat Burner

What does it do?

The term ‘fat burner’ is used to describe nutrition supplements that are claimed to increase fat metabolism / burn fat, or increase energy expenditure via thermogenesis (the process of heat production in your body), some also claim to impair fat absorption. Fat burners have been known to help enhance fat loss, but only if the correct diet is in place. Meaning you cannot eat what you like all day whilst consuming a fat burner and expect to lose fat.

Some fat burners don't increase fat metabolism, instead they include compounds that act to prevent nutrient uptake or suppress the appetite, which can also result in weight loss because you will feel less hungry and supposedly eat less, despite not having any inherently fat-burning effects.

The majority of fat burners tend to contain a base of these three ingredients:

Green tea

L-carnitine

Caffeine

There is a very wide range of fat burners. You should always do thorough research before deciding to use a fat burner supplement, especially if you have any heart conditions. It is certainly also worth noting that some fat burners will contain ingredients which may not currently be recommended or even legal in the UK. Please do your own research, or consult with someone beforehand.

Benefits

• Help Enhance fat loss.

• Help Speed up metabolism.

6. Weight Gainer Shake

What does it do?

Weight gaining supplements are also pretty self explanatory – They aim to help people gain weight, this is simply because they usually contain at least 450 calories in a powdered form which can be consumed in minutes. They often provide a variety of Carbohydrates, Protein and Fat. They should be taken alongside (not instead of) a healthy diet. These are not “meal replacement shakes”. If you are struggling to increase your weight, this could be something that you include in your diet, alongside a calorie-packed nutritional plan.

Benefits

• Little effort required to consume a large amount of calories.

• Quick consumption and absorption into the body.

• Saves you the time of having to cook an extra meal every day.

Side Effects

As with every supplement, there will be a small minority of people who notice some side effects. It is very rare that people suffer side effects from taking supplements in powder or tablet form. However a very small amount of people do notice some side effects. The chances of side effects and possible health issues could rise if you consume more than the recommended amount of any of these supplements. You should always stick to the consumption guidelines on the product and consult with your doctor before taking any of them if you’re unsure. Below are some of the potential listed side effects with each supplement I have mentioned today.

Are there side effects? (protein powder)

Some side effects such as increased bowel movements, nausea, thirst, bloating, cramps, reduced appetite, tiredness (fatigue), and headaches have been reported. As with all supplements, follow the guidelines.

Are there side effects? (creatine)

Creatine is one of most well-researched supplements available, and studies lasting up to four years have shown no negative effects. However, as creatine pulls water into the muscle cell, it is also advisable to take it with a glass of water and stay well hydrated throughout the day.

Are there side effects? (multivitamin)

Some of the following side effects have been reported: Constipation, diarrhea, upset stomach, Nausea, Vomiting and Poor Appetite. Some people report these effects only during the initial introduction of the multivitamins, stating that after 2 weeks the side effects stop. Ensure you follow the guildelines on the product.

Are there side effects? (BCAA)

Side effects of extreme BCAA consumption can include fatigue, loss of coordination, nausea, headaches, and increased insulin resistance (which can lead to Type 2 diabetes). Follow the guidelines on the product or consult your doctor first.

Are there side effects? (Fat burner)

Taking high doses of ephedrine (found in some fat burners) can have serious effects, including palpitations, anxiety, insomnia, vomiting and dizziness. While herbal alternatives are generally safer, you may still get side effects with high doses – some can raise blood pressure or cause heart disturbances. Most fat burners contain caffeine and will make you jittery, so taking them in the morning is certainly best. I would not advise taking fat burners in the evening because they will probably affect your sleeping patterns. Other than that, go with the recommendation on the bottle, but combine them with a structured exercise plan if you want to see tangible results.

Are there side effects? (weight gainer shake)

According to health experts, inappropriate consumption of weight gain powder causes muscle cramps and other adverse side effects. Inadequate consumption can also lead to kidney damage, liver problems, heart problems, dehydration and diarrhea. Follow the guidelines of the product or consult your doctor.

Conclusion

Supplements are not magic, and many people rely too heavily on supplements, defeating the point of using them. Supplements work best when paired alongside a healthy nutritional diet and exercise regime. Supplements shouldn't be used to replace real food. If you are exercising regularly and eat relatively well, you’re doing 95% of the job required to build a good physique and lose fat. To top up your efforts a further 5%, you could consider taking supplements alongside a good diet and seeing if your results are enhanced. You could also consider supplements if you find that you are struggling to get a sufficient amount of vitamins / minerals or protein in your diet.

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