Disclosure: This post is written in collaboration with Tesco and I received compensation for it.
Let’s face it — working out can be tough. You can’t beat the adrenaline rush post-exercise but often just getting yourself to the gym takes a bit of a pep talk. In order to boost your workout, either before, during and after you lift, run, swim or cycle, you may have considered taking a sports supplement.
Sports supplements are products that are designed to enhance your exercise abilities, in terms of weight you can lift or how many reps you can do, for example. However, health professionals have debated for years whether or not sports supplements really work. Let’s take a look at what the research says about some of the most common kinds of supplements:
Protein
Protein shakes, protein bars and protein powders are supposed to improve specific parts of your workout. Whey protein, for example, is supposed to be consumed after you work out, to aid your recovery. Many health experts agree you should get all the protein you need from a balanced diet, with lean protein sources like chicken, fish and dairy, however protein supplements could help if you’re suddenly increasing your exercise regime, going through a growth spurt or recovering from injury.
Vitamins
A deficiency in certain vitamins, such as B, C and E vitamins, can make you feel unwell and, as a result, less energetic. As for whether supplementing your diet with these vitamins in excess of the recommended dietary allowance will drastically improve athletic performance, that remains up for debate. However, as is true of many supplements, we know that too much vitamin D may be harmful so it’s best to consult your doctor before taking anything.
Amino Acids
Branched-chain amino acids supplements, including leucine, isoleucine, and valine, are designed to help prevent muscle from breaking down. Amino acid products are also meant to boost your energy both during and after exercise, however most people get enough of them from eating a balanced diet. If you do decide to take additional branched-chain amino acids (after asking your doctor), you must pay close attention to how much you take and for how long.
Creatine
Creatine supplements are frequently used by bodybuilders and those looking to increase strength and gain serious muscle mass. Whether it works (it does) is less of a topic these days and now researchers are trying to determine when the best time to take it is. Current thoughts point to after a workout but stay tuned for more definitive studies.
So, in general, if you have a healthy diet and exercise regime, you shouldn’t need sports supplements. However, depending on the type of workout you’re planning and whether or not you’re deficient in certain vitamins, you may benefit from trying a supplement. Be sure to consult a doctor to find out what’s best for you.
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