Supplement 101

It’s at this point in which you are probably expecting us to reel off a list of supplements that you have to go out and purchase. In actual fact, this isn’t going to happen.

For some of you, supplements aren’t even required. In an ideal world, nobody would need them. The very best approach in ensuring that your body receives the right ingredients is to rely on a solid diet.

The fact that they are a relatively recent phenomenon, which some people have only just started taking advantage of, should prove this.

Therefore, before you delve into the depths of this chapter, just remember that your supplements truly should “supplement” your diet. They aren’t going to have magical effects by any stretch; you’ll need to follow the same process of hard work to achieve this.

The major problem with supplements at the moment is the lack of regulation. Supplements are not FDA-approved, and this means that manufacturers tend to release a lot of marketing spiel that just doesn’t accurately describe their products. The result? A lot of disappointed customers.

Nevertheless, if you rely on the right supplements, you can boost your performance. These usually tend to be of basic form, and through the remainder of this chapter we’ll take a look at what you should and shouldn’t be turning to in this industry.

What supplements shouldn’t you turn to?

There tends to be a fine-line in the supplements industry at the moment, and a lot of this is probably due to its historic reputation. We’re not just referring to illegal steroids that are thankfully decreasing in popularity, but also other aids.

We’ll now document some of the main supplements that you shouldn’t be turning to – under any circumstances.

Weight loss pills

Let’s start with a form of supplement that has soared in popularity over the last few years, yet it also happens to be one of the most dangerous types.

In short, weight loss pills can hinder your health enormously. They are not regarded as legal dietary supplements and will generally pose a risk to your general health.

The reason that they are popular is because of the short-term effects. In other words, you might lose some weight initially, but this is not going to last whatsoever. The basis of this eBook is sustained weight loss, and pills of this ilk just don’t cut it.

Laxatives

Laxatives are commonly used and fortunately, it’s usually for the right reason. It’s when people start to turn to them for weight loss reasons that problems start to build up though.

A laxative will cause your bowel to empty, meaning that your water weight reduces (and fools you into thinking that you’ve just smashed your weight loss targets). The problem is that your body absorbs all of the calories long before the laxative starts to work, meaning that the effects are actually nil.

Water pills

This is follows a similar idea to laxatives, with the idea this time being that your water levels will be reduced (in simple terms, you will be dehydrated). This does make you lose weight – but in the completely wrong manner.

If you have ever considered taking a water pill, just remember that your body is comprised of 70% of water. Would this really be the case if you didn’t need that amount? By reducing this artificially, you will tinker with all sorts of systems including your metabolism and general health.

Moving onto protein powders

Something that you will have most definitely heard of, whether it was within this eBook or prior to reading it, are protein powders. In truth, this is the buzzword of the whole bodybuilding industry, and in some ways it’s for good reason.

However, it’s not ALL for good reason. There is a lot of hype surrounding these powders, but not all of it is necessary.

As we’ve already commented on previously, protein is a crucial part of building muscle. The more protein that your muscles take on, the quicker that they can rebuild and become stronger than before.

At the same time, let’s not forget that protein is now everywhere. It’s in foods ranging from eggs to chicken – and it’s in these foods in abundance. In other words, a lot of people most definitely don’t need to rely on such powders for an added boost.

To put some numbers into the equation, you should be looking to consume about 0.8g of protein for every lb. of bodyweight. If you’re not getting this amount, let’s read on and find out how you can do it.

Firstly, there are several types of protein powders, with the most popular coming in the form of whey, egg and soy protein.

Whey protein is by far and away the most popular and really appeals to the masses. Whey is something that is a by-product of milk and while it is associated with countless benefits, it does contain lactose which you should be aware of if this is something that causes a problem.

If you can’t use whey, egg protein is the next best thing. As the name suggests, this derives from the protein in eggs, and while it’s not quite as readily available, it will do the job for you.

Soy protein is the other type we spoke about. Again, this is something often turned to by people with allergies or specific dietary preferences, but we’re going to advise that you don’t opt for this protein.

It has been found to negatively affect the body in several ways, including the manner in which it blocks a lot of nutrients from being absorbed into your body, as well as being quite difficult to digest.

A final note on protein is the added ingredients. Ideally, you’ll want to turn to protein with as few added products as possible (it tends to go by the name of 100% whey, or something along similar lines). By following this approach, you’ll ensure that nothing unnecessary enters your body as well.

What about multivitamins?

Something else that falls under the supplements umbrella is multivitamins. This is another item surrounded by quite a lot of hype, for the simple reason that they are often recommended by doctors.

We’re going to keep this section short, as there are so many mixed studies out there that it’s quite hard to form an accurate viewpoint. Some have suggested that they can provide a boost, while others say that they offer more harm than good.

The opinion that many share is that they can be valuable for those of you who aren’t receiving sufficient vitamins from your diet, or for someone who is pregnant and therefore needs that little extra. Again, they should be treated as a supplement rather than a dietary replacement, which is the trap that a lot of people fall into.

What we will say is that there are some deficiencies which are becoming much more common than others. Calcium and iron both fall into this category, but at the same time some people will immediately jump towards iron supplementation as the general consensus is that “most” of us are suffering from a deficiency of this kind.

Bearing this in mind, this really emphasizes why you should talk to your doctor and find out exactly what you are missing – rather than following the masses and providing no benefit to your body.

Other supplements on the market

Hopefully, we’ve covered the main supplements out there that most of you will have considered. However, there are more.

This section of the chapter will take a look at some supplements which aren’t quite as popular as the others we have looked at, but they still contribute to the whole supplement industry and they will probably stumble across your path.

Creatine

If you have performed any sort of research into bodybuilding, you will have probably heard all about creatine. In truth, it almost deserved its own section in this chapter, as it is used extremely widely.

In short, this is something that our body produces, but is also found in some foods like meat and eggs. The reason that so many people turn to it is that creatine helps to store phosphates, meaning that your muscle retain a lot more water. The upshot of this is that your muscles tend to work much better.

At the same time, some of you might feel bloated after trying it. If you are looking to cut your weight, it means that you should probably turn to an alternative supplement.

However, if you are looking to boost your performance in the gym, specifically in relation to weightlifting, it can help. The only caveat is to check with your doctor first to ensure that you can take it.

BCAA’s

Also known as Branched Chain Amino Acids, this is another hugely popular supplement. The amino acids come in the form of leucine, isoleucine and valine and the basis is that they can boost your protein synthesis and help to carry more glucose to your cells (and again, help with that muscle building process).

So, there’s no doubt that BCAAs can be hugely beneficial, but at the same time they are found in protein. It means that rather than plough your body with supplements, the best advice is to just turn to BCAAs through food.

Caffeine

This is one of those supplements that most of us turn to, usually in the form of a cup of coffee. It’s for this reason that most of you probably know the effects of caffine, and how it can supercharge your body and just give you that boost at the best of times.

As well as the natural effects that many of us know about, you will generally have more power and endurance, while some studies have shown that your muscles won’t be as sore either.

All of the above sounds great, and is one of the key reasons why caffeine is contained in so many pre-workout supplements.

There is a downside though – it’s something that you will build up tolerance to. In other words, the effects will gradually weaken, and this is why we would advise against completely relying on caffeine for your workouts. Use it sparingly, and when you really need – but not on every occasion.

Fish Oil

If you’re looking for a supplement with a huge amount of substance behind it, fish oil will probably be on your radar. Countless studies have shown that this is able to reduce inflammation, depression and all sorts of other issues.

While some people are skeptic about fish oil, if you do struggle with the above conditions it might be a supplement worth considering.

Calcium

We all know about the benefits of calcium, but be wary about it from a supplement perspective. Due to the fact it is contained in so many foods, it’s generally advisable to rely on these to get your daily intake. This is because some studies have shown that our body will process a calcium supplement much more differently than food-based ones, meaning that the benefits are somewhat diluted.