Sports Supplements

For information purposes only. Exercise and diet at your own risk

Protein Powders
The most popular of all supplements. The theory behind protein supplementation, is that the body can only absorb a certain amount of every three hours. Therefore, if someone was to eat a huge steak, in one sitting, 80% of the protein / nitrogen would not be absorbed and would be peed out. Many bodybuilders adopt the 35g every 3 hours protocol. Whereby they consume 35g of protein every 3 hours. As a result, more protein is absorbed, and more is available in order to repair and build muscle. There is some research that suggest whey protein helps aid recovery from exercise, and therefore this is often used post workout. Before bed, 'slower' acting proteins such as milk protein or casein are often consumed. For more info please see our protein requirements article.

Some protein powders are whey protein. These can be further subdivided into whey protein isolate and whey concentrate. From what I understand, there is little anabolic benefit of consuming whey isolate instead of whey concentrate. However isolate tastes alot better and mixes alot better. People also find it doesnt cause any wind! which can be a problem with some protein supplements.

Some protein powders also contain a mixture of egg, milk and whey protein. The theory is that these absorb at different rates. Therefore the body stays in an anabolic state / positive nitrogen balance for longer.

The current thinking is that pure whey protein is best post workout and first thing in the morning, and a blend is better at other times.

Weight Gainers
In order to build a significant amount of muscle, an individual needs to be in a 'positive energy balance'. That is, he/she is consuming more calories than he/she is burning off through his/her metabolic rate and physical activity levels. Weight gainers are a convenient way to add more calories, and protein to your diet. Many contain maltodextrin, which although is technically a complex carbohydrate, is also high GI - the same as glucose. However, there is an argument that high GI Carbs should be consumed with protein, as these cause an insulin spike which shuttles more protein to the muscle. Again, eating small regular meals is best when looking to gain weight. If an individual goes without food for a long period, blood sugar levels will drop and muscles may actually break down as glucagon is released. Muscles give up their carbohydrate content in order to top up the blood sugar level.

Creatine
One supplement that does work! Backed by a bucket full of research this stuff is really effective. If you are weight training, or doing any intermittent sprint or power work then this is the supplement for you. This is how it works: The body uses three energy systems to produce energy for muscle contraction / exercise. The first energy system used during exercise of high intensity is called the ATP - PC system. ATP is the phosphate molecule that is broken down to produce energy for muscle contraction, and PC is the phospho creatine that replenishes the ATP (or ADP when its broken down). The second energy system, is the Glycolytic, or the lactate energy system. As you can imagine this is the energy system that produces lactic acid, the stuff that makes your legs feel leg lead. Once this system becomes the dominant source of energy, exercise intensity will decrease and fatigue sets in. B y supplementing with creatine, the ATP-PC system can recover quicker between sets, or sprints, meaning that intensity can be maintained for longer.

Creatine delivery systems use dextrose and sometimes alpha lipoic acid to increase the muscles uptake of creatine by influencing insulin levels. Creatine Ethyl Ester is the new form of creatine, that permeates the muscle cell wall alot more freely than standard creatine, and therefore is taken up alot more efficiently.

Glutamine
This amino acid is often marketed as an anabolic substance. Glutamine is the most abundant amino acid within human muscle, and therefore supplement companies may suggest that it is essential in order to optimise muscle building. There is no evidence to back this up, and glutamine is not an essential amino acid, and it is therefore unlikely to be deficient in the human body. However, there is some evidence to suggest that glutamine enhances immune function. Glutamine is actually given to burns victims becuase folowing such an accident, the blood levels are very low. Lowered glutamine levels are also experienced following a hard training session. This led people to speculate that glutamine would help offset exercise induced immuno suppression.

Following a hard training session, there is a high level of oxidative stress in the body, due to electrons 'leaking' from the kreb cycle involved in the lactate energy system. Therefore, post workout, and even during workouts, anti oxidants like vitamin C and Zinc are very important. Also it has been shown that sipping on a 5% glucose solution during exercise prevents a huge drop in immune function. Many bodybuilders mix glutamine with glucose for their workout drink, whereas add extra to their post workout protein shake,

Meal Replacement Powders
As the name would suggest, MRPs are designed to contain the same or similar nutrition as a meal would. A healthy meal that is. This includes protein, carbohydrates, essential fatty acids and vitamins and minerals. Some like Pro MR, also contain probiotics. They should not literally replace meals. Still have your meat and two veg. As a guide have a maximum of 2 to 3 per day.

Probiotics and prebiotics
are also potentially beneficial to an athlete or bodybuilder. By improving gut health, they may help promote a feeling of well being, increase energy levels and improve absorption of nutrients.

Pre Workout Drinks / Supplements
There are many pre workout drink on the market, two of the main active ingredients are nitric oxide and caffeine. Nitric Oxide
Nitric Oxide controls the circulation of blood, and transmits messages between nerve cells. It is used by bodybuilders to increase the blood flow and corresponding amount of nutrients delivered to the muscles. Many protein powders are fortified with amino acids, including arginine. With this in mind, pay particular attention to how much arginine you are ingesting from all supplements taken.

Caffeine
Caffeine is a powerful central nervous system stimulant. It not only increases mental alertness, it can increase endurance. click here to see a study Ideally, caffeine consumption should be limited to pre workout as there is some evidence that those people who are ‘caffeine habituated’ experience less of an ergogenic advantage from pre workout caffeine consumption. The above study suggest that a dosage of 450mg Is required. This is more than the recommended daily allowance.

During Workout Drinks
One ‘supplement’ that I would definitely recommend is a 5% glucose / maltodextrin and electrolyte drink. There is a lot of research that this aids recovery and prevents exercise induced immuno suppression. Click here to see a study.

Post workout Drinks
Again, these don’t have to be a specific supplement. A weight gain drink or protein drink with some added carbs would be great. Maybe drop 3g of creatine in there too. Insulin levels are heightened for 2 post workout, this allows more nutrients to be absorbed. It is most important to consume some carbohydrates post workout. And make some fast acting / High GI.

Fat Burners
Sida cordifolia, green tea extract and alpha lipoic acid all have some evidence behind them to suggest that they can increase fat loss. However, diet and exercise is still by far the most important element in fat loss.