Supplement Use...good, bad, or indifferent?

At some point in their workout history, it is common for people to try some sort of supplementation use to try to boost energy, lose fat,  or gain muscle.  Sometimes it is the allure of the product telling us that we can do something faster than we would normally be able to do, or perhaps we feel like we've hit a "wall" in training, and need something to help us push through to get more results.  Whatever our reason, sometimes we just begin experimenting with different sorts of exercise supplements not always knowing why we choose what we do, or knowing how/if they will work for us.

I have done my own fair share of supplement experiments, and after personal trial and error that led to a little bit of research, I have changed my mind about supplement use in general.  My most common "supplements" now are completely food-based; for example using honey for an energy boost during a half marathon because it is an easily digested, simple carbohydrate that can be put to use immediately in the body.  The reason for my change from supplement powders to food products was simply this: the supplement industry is highly unregulated by the FDA for their product labeling process, and the body has a hard time recognizing and using energy from products that are synthetically made, or are originally from a "food source" but have been so drastically altered that the body no longer recognizes it.  What the body doesn't recognize, it will not use.

Some of the most common supplements that we tend to gravitate towards are creatine, protein powders, amino acids, muscle gainers, and fat burners.  Wherever you might fall in that spectrum, I hope to point out some reasons why these supplements are ineffective, and how plain old food will actually do the trick to help you prepare and recover from exercise.  Who knew "real food" could be so helpful?

1. Creatine
Claim: Increase muscle mass.
What the research says: Over 1000 studies have been done on creatine; it is safe but not necessarily effective.
What is really happening when you take creatine: Creatine is a "cell volumizer;" what this means is that it causes your cells to hold water.  So some of the "gain" you see while taking this product is actually caused by increased fluid in the cells that results in muscle puffiness, not increased muscle fibers.
Unwanted training effects: The extra "water weight" can cause problems with balance, agility, and speed, which studies have shown to negate any minimal positive effects.
Where can it be found in food? Creatine can be obtained through beef, pork, veal, lamb, poultry, fish; 8 ounces will supply 1g of creatine.

2. Protein Powders
Claim: Increase muscle mass.
What the research says: Results are mixed; you basically have a 50/50 chance of this product really working for you.
What is really happening when you take protein powders: Your body has a saturation point for protein, and that is 1g/1lb (2.2g/1kg) from any protein source whether food or not.  Most Western diets consume too much protein; excess protein that is consumed often is stored as fat.  Yikes!  Who really wants that??
For optimal training effects: Your best bet for muscle gain is to combine protein and carbohydrate in a post-exercise snack.
Where can it be found in food? Dairy is your best bet, but can also be found in meats and legumes.  For a post workout snack, 8 oz of chocolate milk will provide enough carbohydrate and protein to start rebuilding muscle fibers.

3. Amino Acids
Claim: Advertised to digest more quickly than food to provide a quicker increase in muscle size and strength.
What the research says: It takes longer for individual amino acids to form new proteins than it does for the body to break down a piece of chicken.
What is really happening when you take amino acids:  Sadly, alot of the amino acids are being excreted, and the money spent on them is literally going down the toilet.
For optimal training effects: Stick with food high in protein; amino acids are usually measured in milligrams and proteins are measured in grams.  With a 1000:1 ratio, you end up having to consume much more amino acids than you would protein from food.  Protein from food will better serve your muscle gaining needs.
Where can it be found in food? Dairy and meat.  One thin slice of turkey breast could be part of a post exercise snack that provides 7g of protein.  You'd need 7000mg of amino acids to keep up!

4. Muscle Enhancers
Claim: Build muscle faster while increasing muscle mass.
What the research says: Several supplements have been shown to be ineffective, while some are banned substances.
Examples of ineffective muscle enhancers: Steroid prohormones (also banned), DHEA (also banned), Boron, chromium, plant sitosterols (have only been shown to help lower cholesterol), myostatin inhibitors, HMB, nitric oxide stimulators, vanadyl sulfate.
Most common side effects: GI distress, loss of appetite, a green tongue!!??
What to do instead: The only tried and true method of gaining muscle is to spend extra time in the gym and increase caloric intake of the right kind of calories.

5. Fat Burners
Claim: Increase fat loss at a higher rate than exercise and dieting allows.
What the research says: Many of these products are ineffective or dangerous to the central nervous system and overall health.
Most common side effects: Anything with ephedra in it (which is also labeled as ephedrine, ma huang, Mormon's tea, epitonin, or Sida cordifolia) causes an increase in heart rate, blood pressure, and hyperventilation...dangerous for the body.  Synephrine (which is also labeled as zhi shi, citrus aurantium, bitter orange) will also produce the same effects as ephedra based products.  Even though ephedra and synephrine are banned products, they are still hidden in some products under these other names, thanks in large to part to little regulation of the supplement industry.
What to do instead: NOTHING REPLACES proper nutrition and exercise habits as far as weight loss is concerned.  Fruits and veggies should be at the top of your nutritional list, as well as limiting meat and unhealthy proteins and carbohydrates.  Exercise should be a well balanced program that includes cardio, resistance, and flexibility training.

Food is the most effective "supplement" we have.  As much as we would like to have short cuts to our exercise goals, the truth is there really is no such thing.  But take heart, your hard work will pay off if you're training for both fitness and nutrition, so keep putting one food in front of the other!

Resource:
1. Bonci, L. Sport Nutrition for Coaches. 2009.