The truth behind the matter..
On seperate occasions, over my many years of work, I’ve spoken with three different medical Drs (One of them is a client, and the others were gym members) who have all explained that supplements are not needed for athletes, and you’re body naturally acquires “All of it’s nutritional needs” from food, and supplementation leads to “Expensive pee”, going back to that old adage “It’s not what you eat, it’s what your body absorbs”.
This is interesting if true, because the supplementation industry is worth millions, and is a massive side line of the overall fitness industry.
Sometimes, in our position as trainers and coaches it carries along a significant responsibility with it, especially when we are asked to make informed decisions for recommendations of supplementations.
Personally I’ve used MANY supplements over the years, and would say most of them added negligible additional results, if any at all, from my own experience.
The number one rule, before using any supplements, is to get you’re overall diet “On point” first, because supplementation is just that, it is never meant as a replacement of real food, providing real nutritional value. This is like putting the cart before the horse (And I think many of us have seen these people.)
On researching the matter, and finding, first hand, what is most effective, It’s in my opinion that some supplements are worth taking, and while I don’t recommend MANY, I do recommend the following, and only those that have been well researched (In a non slanted sense.)
1) Creatine Mono-Hydrate.
Creatine is a supplement that has been popularised since the mid nineties.
Creatine is a natural derivative stored in the body as a bi-product of meat and fish. taking creatine as a supplement tops up your bodies natural reserves of phosphocreatine found in you’re bodies muscle cells. By taking it as a sports supplement it enhances performance and recovery for activities involving strength and power. (E.G, during weight training, it enhances recovery between sets.)
As strength is such an important factor of fitness, at any age, I always recommend creatine to all of my clients, especially as it also promotes lean muscle bodyweight.
2) Cod liver oils, or fish oils.
These are essentially rich in omega-3 fatty acids, vitamin A, and Vitamin D, which helps to reduce inflammation, joint pain and stiffness.
It’s been linked to improved bone health, helping to absorb more calcium, improving bone strength. If you do not eat many portions of fish each week, then fish oils are an important addition.
3) Betaine supplementation.
Though a more contemporary supplement compared to creatine, for it’s overall popularity, Betaine has also been demonstrated to improve power, strength and muscular endurance in athletes.
It has a positive effect on protein synthesis by enhancing the anabolic endocrine profile, and thus a positive effect on overall sports performance. It’s also been shown in many research studies to have a positive effect on joint health and overall body composition.
4) Caffeine.
The worlds MOST widely used and completely researched “Stimulation drug”
And, whilst it can be found in abundance in energy drinks such as red bull, cola’s, monster drinks and even tea, the best place to find caffeine however, IMO, is through coffee, which derives from a fruit.
I’m (personally) not big on the fizzy (Often sugar loaded and highly calorific) drinks, but I’m a massive fan of coffee, in all of it’s forms.
I believe a perfectly timed coffee (around an hour before a workout) is the BEST pre-workout drink available, and will get you through the toughest of workout sessions. (No carbon dioxide required)
As a side note, research has shown that hot caffeine gets in you’re system faster than cold caffeine, which is further support to be fuelled by coffee!
5) Multi Vitamin and Mineral Supplements.
Vitamins are quite simply needed in minute quantities to enable the body to fight illnesses and work optimally.
Getting the full amount can lead to maximising sports performance.
Whilst there is no evidence that taking extra will improve sports performance, it will ensure that there is no short fall if you’re diet is lacking in some way. This is particularly likely if you’re diet is lacking in overall calories, has too many processed foods or particularly for a vegan.
Conclusion.
Whilst this list is my personal top five, it is not definitive, and there is room for more, depending particularly on the clients goals.
If you need help with you’re training/ and/ or dietary advice, contact me, I’m here to help.
Martin Sorenson B.Sc.(Hons) M.Sc. (CSCS)
