CREATINE is one of the most well-researched supplements and has been proven in studies time and time again to be a safe, effective performance enhancer during activity. Moreover, creatine may have a positive impact on cognitive performance.
Taking into account efficacy, safety, and cost, creatine is among the surest supplement bets. As a general rule 5g per day is more than enough to get the positive benefits from this supplement.
Side note: Some individuals may experience stomach cramping due to it’s poor solubility in water. So it remains undissolved in the GI tract, and, by osmosis, can cause cramps and diarrhea. In this case reduce and/or split the daily dose to twice per day with a meal.
WHEY PROTEIN is a mixture of proteins isolated from whey, which is the liquid part of milk that separates during cheese production.
Milk actually contains two main types of protein: casein (80%) and whey (20%).
Whey is found in the watery portion of milk. When cheese is produced, the fatty parts of the milk coagulate and the whey is separated from it as a by-product.
After being separated during cheese production, whey goes through various processing steps to become what people generally recognize as whey protein — a powder that is added to shakes, meal replacements and protein bars.
It’s particularly high in important branched-chain amino acids (BCAAs) like leucine, and also contains a high amount of cysteine.
Studies show that leucine is the most anabolic (growth-promoting) amino acid, and cysteine can help boost levels of the cellular antioxidant glutathione.
Types of whey:
Concentrate: About 70–80% protein; contains some lactose (milk sugar) and fat and has the best flavour.
Isolate: 90% protein, or higher; contains less lactose and fat and lacks a lot of the beneficial nutrients found in whey protein concentrate.
Hydrolysate: Also known as hydrolysed whey, this type has been pre-digested so that it gets absorbed faster. It causes a 28–43% greater spike in insulin levels than isolate.
Side note: Whey should be an addition, not the main source of our protein consumption. Ideally we want to be consuming .7-1g per lb body weight mainly from food sources. For many this is difficult to achieve, by adding in whey to our diets it allows us to hit that protein goal far easier.
FISH OILS are incredibly beneficial to general health. More specifically, omega-3s (EPA and DHA) protect the heart and help with brain function. Generally we lack these in our diet and we are unable to make them inside our body. By increasing these we may improve any circulation and joints issues whilst reducing inflammation. In healthy individuals 1000-1600mg+ of EPA and DHA is advised (Not the fish oil itself)
MULTI VITAMINS are crucial in turning food into energy through metabolic pathways. For example, many B vitamins aid in energy being released from carbohydrates.
Other important roles of micronutrients include aiding in the production of oxygen-carrying proteins, maintenance of bone health, proper immune system function, and fluid balance. They also help with the synthesis and repair of new muscle tissue and protect against oxidative stress.
Since many gym goers have high rates of energy metabolism and need their bodies to function at intense levels, they tend to have higher micronutrient needs than those who do not go to the gym. In addition, exercise stresses the metabolic pathways where vitamins and minerals are utilized and may also result in biochemical adaptations that increase micronutrient needs. Routine exercise may also speed up the turnover and loss of vitamins and minerals from the body.
The key for gym goers is to figure out where they may be deficient and come up with a strategy to rectify it. Medichecks are a great resource that can be used to check health markers and give recommendations to those who may be lacking in certain areas.
The best place to get vitamins and minerals is through a solid diet. However, multivitamins can be seen as an insurance policy. Things you should look for on labelling are:
Recommended Dietary Allowance (RDA): average daily level of intake sufficient to meet the nutrient requirements of nearly all (97 to 98 percent) healthy people.
Adequate Intake (AI): established when evidence is insufficient to develop an RDA and is set at a level assumed to ensure nutritional adequacy.
Tolerable Upper Intake Level (UL): maximum daily intake unlikely to cause adverse health effects.
Because some gym goers are tempted to mega-dose on vitamins and minerals, thinking it will give them a performance boost, they need to be acutely aware of UL numbers. Taking too much of a micronutrient will not help them play better and can cause harm by increasing the risk for toxicity (especially with fat soluble vitamins A, D, E, and K), as well as interfering with absorption and function of other micronutrients or medications.
CAFFEINE helps when it comes to wakefulness and alertness, it blunts pain, increases fat mobilisation and glucose availability. Moreover, in strength and endurance athletes it can help improve muscle contraction and force production through improved availability of calcium.
For wakefulness and alertness a dose of <3mg/kg bw Is generally well tolerated. For those looking to enhance sports performance 3-6mg/kg bw has been found to work well.
Depending on several factors that sort of dosage may have a more positive or negative affect. Factors such as tolerance, genetic propensity, type, meals eaten prior to dosage, etc will all play some part. It is therefore it is important to ebb towards a more conservative dose to start and work up to find what works best for you.
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Mankel Over Matter - Getting Stronger Together.
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