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A beginner's guide to supplements

I have found that as soon as I let others into my inner world of leading a healthy lifestyle, it doesn’t take long for them to come to me with questions regarding supplements. They act as if it’s a taboo subject, whispering “supplements” like a dirty word that is typically followed by the whack of a spoon. It doesn’t bother me, though, because I, too, was worried that supplements would mean I’m not a natural athlete. You would think with the growth in popularity that the health and fitness industry has seen over the last decade would have helped circulate the knowledge surrounding this mysterious subject. Unfortunately, it hasn't. Luckily, you can step in to any supplement store and ask questions, but it’s nice to have the knowledge before stepping on to a sales floor.

Because I believe in education and the distribution of knowledge, I am going to impart some basics on some easily accessible and natural supplements that you may have heard of/are considering using, and the benefits that they can have on your performance. I always recommend that your ask yourself, before using a supplement: has this product been tested and approved; do I believe in its purpose; is it internationally accepted to beenfit my performance? *In no way am I suggesting here that you need these supplements. I am only stating the facts, publicly distributed*

1. Caffeine

Good ol’ caffeine! As adults –and parents- we love this shit! It’s what fuels us! Heck, we even wear shirts to the gym that say “Strong, like my coffee!” This is the stuff that gets us out of bed and moving when we have been up all night with a baby and we need to pretend we have everything together at our mom-walking-group by 10am. Can I get an “Amen?” Want to have another reason to love this sweet nectar of the gods? Well, for starters it helps boost energy levels and alertness (but, you knew that right?) It can also help your endurance and increase your intensity in the gym. This is why we can find caffeine in pre-workout supplements and fat burners, but you could really just have a cup of coffee before your workout.

2. Creatine

If you frequent the weight room at your local gym, chances are you have heard this word from many a bodybuilder. Why? Well, in simple fact: it’s a protein. It’s made up of amino acids and is naturally occurring in the muscles of the animals we eat (and you)! So, why supplement? When we lift heavy weights, we tear the muscles we are working and these muscles need amino acids to repair the tear. In turn, this repair leads to the build up of the muscle. By taking creatine during/after a workout, you are giving your body a boost to help repair those torn muscles. Creatine can help improve your recovery time, which means you can last longer in your workouts and help you build lean muscle mass. Careful, though, because it can also cause water retention so make sure to stay well hydrated!

Creatine is best taken in a Loading/Maintenance cycle. You take 20g/day for 5 days (loading) then drop to 3-5g/day for 12 weeks. Take a break for 3 weeks, then repeat the cycle.

Tip: Creatine can taste grainy. Put your scoop in your mixer, and add a little warm water first to dissolve the powder. Then, top up with your cold water. No grains!

3. Beta Alanine

Found in pre-workout: this is the stuff that makes your face and ears tingle. Why? Because, one of the side-effects of this naturally occurring amino acid is parasthesia, or slight paralysis of the nerves; it basically makes your limbs feel like they fell asleep. No worries, though! This does not mean it's going to have lasting effects. We consume beta alanine because it helps to reduce fatigue from lactic acid, created as a byproduct from your body during an intense workout (Lactic acid is the culprit for muscle spasms.) Despite the pins & needles, beta alanine is considered ‘safe’ with no detrimental side effects. Plus, pre-workout comes in a multitude of yummy flavours and is much more effective than plain old coffee! Ask at your local supplement store about different varieties. I'm always afraid of the crash, so I search for a more gentle pre-workout, and slowly work my way up to a full scoop.

4. Protein Powder

There are four main types: Whey, Casein, Egg, and Soy. The most common types you will find in your friendly neighbourhood supplement store are whey and casein. Most people don’t need to supplement, but if you’re busy and have a hard time eating 6-7 chicken breasts a day (like me!) than supplementing isn’t a bad choice. Whey has an amino acid profile best suited for muscle building as it is rapidly digest, meaning it is great to take within the first 30 minutes of a workout. Casein is more slowly absorbed so it is better for general use and will help keep that ‘full’ feeling longer. Not all protein powders are the same, so I try to find one with protein as, roughly, 90% of its caloric profile (ie. 90% of the calories are made up of protein.) Do your research, ask the staff, and try to find a flavour/type you like. The jugs are large so you might as well enjoy the flavour: you’ll be drinking it for a while.

5. Branch Chain Amino Acids (BCAA’s)

Remember I mentioned something called ‘amino acids?’ These lovely little chains create the protein molecules that make up our muscles! There are a number of amino acids our bodies need to perform a multitude of functions, all grouped into three categories: essential, conditional, and non-essential. By eating a well-balanced diet, we are able to obtain all of the essential and conditional amino acids, while the non-essential are ones that we create on our own –isn’t the human body neat?! Those essential ones are the amino acids we MUST obtain from foods, and by supplementing with BCAA’s we are helping our body obtain them! The amino acids Valine, Leucine, and Isoleucine make up one-third of our muscle-protein and are found in these supplements! By taking them –especially if you are a lover of fasted cardio- you are helping your body stimulate protein synthesis, which is the process of muscle growth, and delaying onset of muscle fatigue! I, personally, always have a jar or two of these little guys in my cupboard at all times.

See? Supplements aren’t that scary, and they come in some great flavours that make them easier to take (much easier than fish oil.) The thing is, though: nothing beats a well-balanced diet. Unless you have some very specific goals you plan to crush or are finding it really hard to reach your daily protein intake, then maybe you want to consider supplementing. The go-to supplements that are consistently in my pantry are BCAA’s and Protein powder. And, I guess, coffee! Nothing beats my Starbucks coffee! Happy Monday!


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