Understanding Workout Supplements

Supplements seem to be all the rage in the workout world. Everyone takes them and swears by them. That is why it’s so important to understand the different types of workout supplements and what health benefits they bring. When there are literally thousands of companies and supplements out there how do you know which is best for you? Today I’m going to help you understand workout supplements and what are some of the best on the market.

I’m going to cover three different types of supplements in today’s blog. They are:

• Protein Powder
• Pre-workout supplements
• Creatine

Protein Powder

Protein powder is the most commonly used supplement in the workout world. People use whey protein as their protein of choice because of its immediate effect. The body digests this protein very rapidly and helps return the post-workout body from a catabolic (muscle-wasting) state to an anabolic (muscle-building) state. The average protein powder ranges from 80 to 140 calories and has between 20 to 26 grams of protein. Protein powder is best taken within two hours of finishing your workout but you can use it to make a protein shake in the morning. Protein powder can be taken by any athlete and is great for recovery, building lean muscle mass and improving strength. Just remember, protein only works if you are working out and too much protein can be hard and your liver and kidneys. 

Here are my favourite brands of protein powder:

• Optimum Nutrition Gold Standard 100% Whey

• MusclePharm Combat Powder
•  BSN Syntha-6 Isolate

Pre-workout Supplements

Pre-workout supplements are designed to improve energy and focus before and during a workout. These supplements work great if you are feeling tired or sluggish and actually help increase strength and endurance during a workout. Pre-workout supplements also decrease muscle breakdown during training allowing you to lift more and train harder. These supplements usually contain a combination of ingredients with the key one being a high content of caffeine. Pre-workout supplements are reserved for more intense training and should not be taken by anyone who has sensitivity to caffeine. You can take a pre-workout supplement anywhere between 15 to 30 minutes before your workout. 

Here are my favourite brands of pre-workout:

• N.O. Xplode 2.0 by BSN

• C4 Extreme by Cellucor
• MusclePharm Assault

Creatine

If you are looking to bulk up, creatine is your go-to supplement. Creatine is used to produce adenosine triphosphate (ATP) – a molecule responsible for providing energy to your muscles. Taking creatine increases athletic performance, strength, recovery time and can even improve sleep. Many people experience an initial weight gain but this is water weight not necessarily muscle.

Water is Your New Best Friend

When taking creatine in either a pill or powder form it is important that you are working out hard, taking the proper dosage (according to the label) and drinking A LOT OF WATER. I’m talking 4L plus. This will help prevent cramping and the proper excretion of a by-product known as creatinine that otherwise can be hard on your kidneys.

Cycle, Cycle, Cycle

It is important to cycle creatine. Cycling is when you take a supplement for a set period of time (say six weeks), then give your body a break from the supplement (another six weeks). Cycling is very important when taking creatine and other supplements as too much of any one supplement can be hard on your body.

Here are my favourite types of creatine:

• BSN’s Cell Mass 2.0
• Optimum Nutrition Micronized Creatine
• MusclePharm Creatine

Remember...

• Know the health risks and always consult your physician when starting a new supplement.
• Only take a dosage that your own body can tolerate (amounts on the bottles are only recommendations).
•  Cycle most supplements (multivitamins and fish oil do not need to be cycled).
• Supplements only work IF YOU ARE WORKING OUT (they are called “supplements” for a reason!)

Exercise of the Week: Farmer's Walk