Hey ya’ll, I’m here today to talk to you about something that you’ve probably had questions about before: supplements. Whether you’re someone who’s trying to bulk up or trim down, you’ve probably struggled to find any coherent information on the topic, let alone the right supplements to your unique situation. But don’t worry—I’m here to help.
Supplements are, in theory, supposed to be used as a supplement to an existing diet and training program (a revolutionary idea, I know). I’ll bold this so you can fully understand: Everything you need nutritionally to sustain an exercise program, you can get from food. Nobody needs protein or creatine powder if they are eating right. It’s true. If you don’t already consume a balanced, nutritionally complete diet, it won’t do you any good to use supplements.
If you’re already eating healthy and are on an existing exercise program in one form or another, you can start thinking about supplements. For those who’ve been nutritionally sound and training for an extended period of time and are starting to plateau, supplements are a good way to add a little extra kick to your game. I can’t stress enough that all beginners and most intermediate level exercisers—which is most people—don’t need supplements, they need a better diet. Advanced athletes are the ones who can benefit from the use of supplements.
Now that we’ve gotten that out of the way, I’ll talk about two of the most used—and abused—supplements: whey protein and creatine.
Whey Protein: Whey is a liquid by-product of cheese production, and has been targeted by the muscle-building community because of its lightning-fast digestion.
Whey protein is a good supplement for anyone who’s hit all the markers I’ve listed already and still wants that extra kick. A good diet will provide all the protein needed for proper recovery, it’s the timing that’s tough to manage.
After a hard workout, your body is in what we call a catabolic state—your muscles are breaking down. That’s where whey protein comes in. It digests quickly, supplying the protein you need to fully rebuild that muscle and hit another workout sooner rather than later.
Excess protein intake causes increased liquid loss, however, so make sure to drink extra water to make up for this side effect.
Creatine: Creatine is one of those supplements that can help in certain situations, but would be better off left alone. It’s a natural substance that aids in producing energy in the body. It’s found in small amounts in high-protein foods, such as meat and fish.
The idea is that one can lift more, run faster and jump higher if your body has the means to produce more energy than it normally does.
There are a few problems with this theory, however. The FDA doesn’t monitor most supplements, like creatine, so it’s always hard to be sure exactly what you’re getting for your money.
Also if you want it to do anything, you have to supply your body with the other nutrients required to process the extra creatine, which can only come from a balanced diet. If you don’t have these substances in your body, your kidneys can be hurt by an overexposure to these supplements.
The long-term effects of creatine have also not been studied, so there’s no way for sure to know that you aren’t harming your body permanently by taking extra of something your body produces enough of on its own.
Once again, if you decide to use creatine, drink enough extra water to counteract its diuretic properties.
I’ll stress once again that a good diet is much, much better for someone than the use of any supplements whatsoever. But if you feel comfortable enough in the food you eat and how hard you work in the gym, it’s better to pick a substance that has been studied and is deemed safe than to assume all brands are the same.
Need more convincing points to kick that protein-pumping habit of yours after you frequent the SERF? Perhaps you’d like a few tips about good foods for rebuilding muscle tissue post-workout? Email your burning questions to Brett at bbachman@wisc.edu.
