The Golden Age of Food and the Modern World of Supplements

There was once a golden age where, following a heavy workout, bodybuilders and fitness enthusiasts would turn to a fabled substance known as ‘food’. This bizarre and alien matter was ingested orally, and when combined with an intelligent resistance routine, it enabled muscle to grow and gains to show. Strangely enough, food still has anabolic properties and truly has stood the test of time when it comes to building strength and mass. However, if you are finding it difficult to get enough protein in your diet, turning to a whey protein supplement could be the help you need. This is an example of intelligent and calculated supplement use where the diet is supported by adding a couple of protein shakes throughout the day to achieve a nutritional goal. Simple as this may seem, protein supplements are only the tip of the iceberg. Supplements like Creatine, BCAA’s, Pre-workouts, Intra-workouts, Glutamine, and many more often confuse people senseless and cause gym-goers to pour their hard-earned dollars down the drain. To avoid financial ruin at the hands of the supplement industry, it is vital to know the basics about supplements. Here are three points to understand before we move onto the different types of supplements available today. Supplements are Not Drugs Performance-enhancing drugs such as amphetamines and anabolic steroids are not supplements. As it says in the name, these are drugs. Supplements are normally just food. Protein supplements will not cause you to fail a drugs test. Supplements are Food Supplements are simply a convenient form of food. If you are going to take a protein supplement while eating a whole cow every day, you will be wasting your money. Additionally, if you are full of energy and love a strong coffee before your workout, then a pre-workout will just be an expensive way of disturbing your sleep. Do not get sucked into marketing rubbish. If you don’t need them, then don’t take them. Supplements are Expensive Unless you are a sponsored athlete, you will find that bodybuilding/training is expensive enough with the money spent on food. Supplementing food with all the latest and greatest products may not be the smartest financial move. Only supplement if totally necessary to avoid going broke. Now that we have a firm grasp on the three important notes above, it’s time to look at the basic products. There are perhaps hundreds, if not thousands, of supplements available today. However, the four below are the big boys. The Big Boys of Supplements Whey Protein Whey protein is derived from cow’s milk and is used to add additional protein to an existing diet. Getting enough protein in your diet is very important even if you don’t train. Protein is used by the body to aid in repair and recovery among many other vital functions. Whey protein is most commonly taken by gym-goers to support recovery and the development of new muscle tissue. It is also a supplement of choice for vegetarians to support a meat-free diet. If you are focused on what you eat and are passionate in the kitchen, don’t waste your money. If, however, you are always on the go and have little time for food prep, a good whey protein supplement is for you. Whey protein is most commonly taken in powder form and mixed into milk or water to create a drink, although it can also be found in bars, which some find convenient after a workout. Creatine Creatine is found naturally in some of the foods we eat, and our body synthesizes and stores it. We use creatine to re-synthesize ATP (adenosine triphosphate), which helps us use energy. Studies have proven that supplementing with creatine can increase creatine stores, potentially improving athletic performance. Creatine, like all other supplements, can only increase the potential for improved performance. It won’t make you leaner, bigger, faster, or stronger overnight, and your diet may already be sufficient. Choose pure creatine monohydrate and add it to your protein shakes. BCAAs BCAAs (Branched Chain Amino Acids) are the building blocks of protein. When you eat protein or take protein supplements, it digests and breaks down into amino acids. If you’re getting enough protein, taking BCAAs could be a waste of money. Whole eggs, for example, contain all the amino acids required for protein synthesis. If you decide to take a BCAA supplement, you are simply adding potential for improved/faster recovery following your workouts. BCAAs can be found in pill and powder form and come in many flavors. Pre-Workout Pre-workout supplements are mainly a mix of creatine, BCAAs, beta-alanine, some pump agent, a stimulant (usually caffeine), and other minerals and herbs. The stimulant is the selling point, with caffeine doses between 150 to 400 mg per serving. This caffeine jolt can help push you through a grueling workout but may cause gastric upset and sleep problems for some. The body quickly grows accustomed to caffeine, leading to increased doses over time. Ultimately, some get the motivation to train from a strong cup of coffee, while others value the effects of a strong pre-workout supplement. As outlined above, many more supplements are available today, such as fish oils, glutamine, intra-workout supplements, and nitric oxide boosters. However, the four above are considered the big boys and are effective when used correctly. Conclusion Supplements can be a valuable addition to your fitness regimen when used wisely. Always remember that they are not substitutes for a balanced diet but rather tools to help you achieve your nutritional goals. By understanding the basics and choosing the right supplements for your needs, you can maximize your gains and avoid wasting money. For high-quality supplements, visit Muscle N Fitness, where you'll find a range of options to support your fitness journey.