That is the question! Currently, 21 billion dollars (yikes!) are being spent on supplements with one in three people taking a supplement, annually. Interestingly, supplements are the least understood in the sports nutrition industry, and unfortunately, the least regulated. Protein and vitamin supplements are advertised almost everywhere as performance enhancers, energy boosters, weight loss tools and the list goes on and on. So, are supplements right for you? And if so, what do you need to look out for?

Most nutrients you can get from food, but if you exercise more than an hour in one day or you do not have a well-balanced diet, incorporating a supplement may help fill in the gaps of nutrients your body needs to meet the goals you are looking for. Let’s take a closer look.

Energy Enhancing Products

Fatigued most of the day? This could be because of a number of reasons: from not getting enough sleep at night, significant amounts of stress during the day, or medical issues, like nutrient deficiencies. It is very important to figure out the root of the problem. It may take some time, but it will be worth it in the long run, and you will save money on supplements.

Energy enhancing products will typically carry caffeine or some B-vitamins or a variation of both. Caffeine has many reported benefits: from increased concentration to decreased fatigue. During exercise, caffeine can help use fat when your body burns through carbohydrates, its preferred energy source. Many B-vitamins can also provide an energy boost as they are involved in processes that help turn food into energy. Plus, they are  involved in making red blood cells. A B-vitamin deficiency can cause a form of anemia, which can cause fatigue. It is important to note that you can get too much caffeine and toxic levels of certain B-vitamins. So, check with your doctor or dietitian before starting any sort of supplement.

Body Building Products 

Protein and branched chain amino acids are two  body building supplements commonly found on the market. Amino acids are building blocks that make a protein, and protein plays a crucial role building muscle, development and maintenance of vital organs and systems, and transportation of essential nutrients.

Protein can come from many sources: meat, dairy, eggs, soy, nuts and even certain starches and vegetables carry protein. Protein supplements can be useful when your diet is missing a significant amount or if you are very active and have increased needs that can not be met with food alone. Muscle breakdown is common for intense or prolonged exercise, and utilizing a protein supplement can be an easier and more effective way to recover lost protein from exercise.  Whey protein will carry more branched chain amino acids, but casein, soy, and egg-based protein supplements will carry all the essential amino acids (building blocks of a protein) your body needs.

Certain amino acids, such as branched chain amino acids play a part in muscle recovery. Because leucine, isoleucine, and valine (branched chain amino acids) are stored and regulated by the muscle, some studies have shown they play a part in helping the muscles recover from breakdown quicker. Adding an amino acid supplement of 5 grams during or after a workout and before bedtime can help muscle recovery, but keep in mind you may find this in your protein supplement.

Recovery Products

After strenuous exercise, your body will burn carbohydrates, protein, and fat as well as many minerals. And while you may want to lose fat as a part of your workout routine, it is important to replenish the rest to build lean body mass and keep your metabolism and energy levels up. Recovery with proper nutrition can also reduce cramping and muscle fatigue.

Protein supplements work great after a workout because they absorb into your system rather quickly. However, protein can’t build muscle alone. Carbohydrates help protein enter the muscle cell and restore energy. Typically a recovery drink would consist of a 4:1 ratio of carbohydrates to protein. The calorie and actual amount would depend on your goals and workout intensity.

Electrolytes like sodium, potassium, and calcium are lost during exercise and through sweat. And although you may not need to replenish electrolytes if you do a power walk or leisurely bike ride, an exercise of more than 60 minutes or high-intensity exercise will require replacement. You can find supplements or recovery drinks that already have electrolytes and vitamins added. Again, amount and type come down to goals but many are very beneficial and formulated to help you achieve a particular goal.

One final thought, when buying supplements, make sure you are purchasing a product that is regulated and tested by a governing body. This will ensure you are getting everything the product states and also the quality the product is marketing. Informed Choice and NSF Stamp are two companies that test supplements every year. Pharmaceutical grade supplements are another option that can ensure you are receiving a good quality product. Need more? Contact Us!