“Do supplements work and should I take them?”

Just like dieting, there can be a lot of noise and conflicting information and opinions regarding supplements. Some people hear the word and instantly get turned off as they are uncomfortable “taking something”; while others lean on them, thinking they are a shortcut to results without the work. These are both common misconceptions, as the main point of supplements is to counterbalance what you may not be getting through your diet. If your diet is already perfectly balanced and you are getting all the necessary nutrients then supplements are unnecessary.

Since we’re not living in a perfect world, supplements are a convenient tool to fill in those holes and gaps in our diet to meet fitness goals. On top of fulfilling these needs, taking the right supplements can also lead to faster results and give someone that extra edge when working out. For those just beginning to workout and pay attention to their diet and nutrition, taking supplements can be a helpful starting point to get those needed nutrients and make that lifestyle change a smoother transition. However just because you are meeting and potentially exceeding the amount of good nutrients you need, does not mean you can or should eat poorly and still expect to achieve your fitness goals.

Going in blind, shopping for supplements can be rather overwhelming. There are seemingly a million different brands and products. You often are greeted by a salesperson with commission dollar signs in their eyes. It is helpful to have some familiarity with the supplements and an idea of what you intend to purchase. These are a couple of supplements that I would recommend based off of my own experiences with my clients and myself, as well as information that I have picked up about them over the years.

Caffeine

I will start off with the one that most people are probably aware of, if not already using. When used correctly, caffeine can improve focus and performance during a workout. It can help signal muscle activation by trigger the motor cortex in our brains. Caffeine also may increase the body’s ability to burn fat.

Creatine

Creatine is a supplement that will help your muscle cells produce more energy. This is a fantastic way to improve your performance doing high-intensity exercises. It is also seen as one of the best supplements for increasing muscle mass and repair.

Beta-Alanine

Beta-alanine is a nonessential amino acid that your body uses to produce carnosine. Carnosine acts as a buffer for lactic acid in your muscles during a workout, lessening fatigue and increasing exercise performance. Consuming a lot of beta-alanine is associated with the tingling feeling that you may have heard people describe when taking certain pre-workout products. This is not a harmful sensation in any way which some people enjoy and find helps push them during their workout.

Citrulline

Citrulline is another naturally occurring amino acid that the body uses to start another chain reaction to increase nitric oxide and blood flow within your body, both beneficial for exercise performance. Watermelon is actually one of the best food sources for citrulline so next time, skip the picnic and head to the gym!

Branch Chain Amino Acids

Branch Chain Amino Acids, or BCAAs as they are commonly abbreviated to, are a group of three essential amino acids (valine, leucine, and isoleucine). Branch Chain Amino Acids sparks the protein synthesis process. Consuming these are seen to help you feel potentially less sore and tired following a workout. BCAAs also can help ward off muscle wasting and breakdown. If are already eating enough “complete proteins” like poultry or fish, you may already be getting a sufficient amount of branch chain amino acids. However, the products available at a supplement store can be great for those looking to consume even more.

Whey Protein

Whey protein is one of the easiest and best sources of high-quality protein for your diet. If you are trying to ramp up your protein consumption but frankly don’t feel like eating two pounds of ground turkey every day, consuming whey protein is a fantastic method to bypass that. Besides pork, whey protein is one of the most digestible proteins. This easy and quick digestion makes it an ideal protein source right after a workout so your body can start using it for muscle growth and repair.