Whether you exercise or not, you’re convinced of the benefits of regular exercise and a balanced diet.
Once you’ve started an exercise program and are getting into it, you may wonder whether there are supplements that can actually help. You’ve seen the “miraculous fat burners” and other products hyped in the “get fit” or exercise industry. There are plenty of supplements that don’t work. There are some supplements that have been tested, studied and proven to work by scientific analysis.
Let’s take a look at some supplements that have been shown to work on a consistent basis.
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Whey Protein
Protein is a nutrient that is required by everyone, no matter if you are exercising or not. The body uses protein for growth and maintenance, as enzymes to facilitate biochemical reactions, as messengers, to provide structure and in many other different ways.
Whey protein is a dairy product derived from cow’s milk. Whey is generally regarded as the highest quality protein because of its favourable amino acid content and easy absorption. Whey is a complete protein. This means it contains all nine of the essential amino acids you need for healthy bodily function. Whey’s high leucine content contributes to its ability to help the body build muscle.
Creatine Monohydrate
Creatine is one of the few powdered supplements that have been thoroughly researched and proven to work. Creatine supplements have been shown to help improve strength, power and muscle mass.
Creatine provides extra energy to your muscles allowing you to exercise harder and longer. It can also help reduce muscle fatigue and aid recovery.
Creatine may help slow the progressive loss of muscle strength and function that occurs with ageing. Loss of muscle mass and function in older adults has been linked to physical disability and poor quality of life.
Creatine can also improve brain function. This is believed to occur through increased oxygen delivery and energy supply to the brain.
Beta-alanine
Beta-alanine helps to reduce muscle fatigue. In combination with histidine, beta-alanine produces carnosine, which is stored in your skeletal muscles. Carnosine reduces lactic acid accumulation in your muscles during exercise. This leads to better athletic performance.
Beta-alanine helps you exercise for longer periods of time. One study found that cyclist supplementing with beta-alanine for four weeks increased their total work completed by 13%. Other studies have shown similar results in athletes supplementing with beta-alanine.
There is some evidence to show that this supplement might also benefit body composition. Increased training volume and muscle growth lead to increased lean muscle mass and a leaner body.
Caffeine
Many supplements contain caffeine. Caffeine gives you an energy boost and helps improve workout performance. If you want to avoid all the sugars and other additives in “energy” supplements, you can drink a cup of black coffee 45 minutes to 1 hour before your workout. This gives you the benefits of coffee without all the extras.
Even though these supplements are relatively safe, it’s important to consult with a health professional before taking any supplements, especially if you are taking other medications.
