Supplementing Fitness

How many bodybuilders does it take to change a light bulb? The answer is two of them, one to change the bulb and the other to say “Dude, you’re looking huge”. At some point or another, almost every athlete, fitness enthusiast, bodybuilder, circuit trainer, physique culturist, and everyday ‘worker-outer’ becomes interested in supplementing their efforts to achieve a better body capable of better performance. The issue of when and how much to supplement to reach or maintain fitness goals can be very confusing, not only to beginners but seasoned athletes as well. There is myriad conflicting evidence as to what supplements are beneficial and effective, and to that end I propose five supplements (ergogenic aids) that have the largest body of evidence to support their measured use in all athletic endeavors. 1. Good Ole Multivitamin. Take a multivitamin that has the RDA in the vitamins A, C, E, and the complex of Bs as well as the major and trace minerals. Take multivitamins with food and drink plenty of water to help with their digestion, absorption, and elimination. Rare is the perfect diet in today’s day and age, making a multivitamin an excellent insurance policy against deficiency and to promote healthy cell formation. 2. Protein powder. I believe we can all agree that eating protein is much better than drinking protein, but drinking protein offers the advantages of convenience, taste, digestibility, low cost, and in most cases, a product that has extra glutamine and branch chain amino acids that have been proven to help with muscle growth and recovery. Take one to two scoops of a high quality, hydrolyzed or isolated whey or mixed protein with minimal carbs and fats. 3. Fish oil supplement. Take 1 to 2 grams daily of a high-quality, heavy-metal free Omega-3 supplement. The fatty acids in an Omega-3 supplement are beneficial to heart health, circulation, oxygenation of muscle fibers, and aid in the reduction of inflammation and recovery time. Again, these supplements are convenient, properly dosed, and cost effective. 4. Green Tea. Take in tea, capsule, or tincture form. This recommendation addresses 3 issues; the overuse and abuse of calorie-laden sports drinks, ingesting too much caffeine and becoming addicted to its effects, and attempting to utilize a supplement that is more natural and retains many of the other benefits that an intact plant offers; namely, antioxidants and phytochemical properties. Green tea contains antioxidants known as catechins that aid in tissue support and weight loss as well as trace minerals. Follow the label dosage as these products rarely contain more than 30 milligrams of caffeine per dose. 5. Creatine. This recommendation is for those looking to bulk up or add a little explosive power to their events. Creatine is effective due to its ability to carry water into the working muscles and regenerate ATP which is the muscle cells energy currency. Creatine can lead to bloat and water retention in some individuals and some have reported cramping. The best way to avoid these side effects is to take creatine in smaller doses (1 to 2.5 grams twice a day) and to take creatine in cycles (one month on and one month off). Most supplements on the market would love to have the body of evidence supporting creatine’s efficacy and safety and that is why creatine is supplement number 5. What is the underlying reason to supplement when trying to attain or maintain a physique or athletic endeavor? It is twofold; one is that to attain a better physique, we must always improve on our training and progress in consistency and intensity. This incremental increase in consistency and intensity will benefit from supplementation because our nutrient needs will increase simultaneous to our progression. The other reason is aging; as we get older, it can become harder to get all of our nutrients from foods due to decreased absorption in the intestinal tract. By supplementing, we are addressing the increase in training intensity and consistency necessary to reach our goals and safeguarding our gains from the effects of aging. For individual and tailored recommendations, be sure to seek the advice of the knowledgeable nutritional consultants in the vitamin section of Clark's Nutrition & Natural Foods Market. Individualized recommendations should cater to your body type, knowledge, fitness, and commitment level, as well as to what types of nutrition and exercise approaches work best for your endeavors.