This month I want to talk about something I get asked about frequently. Supplements such as protein powder, fat burners, BCAAs, Vitamins and minerals, Probiotics, etc. Now, I am not a physician and my advice should never trump that of a physician. If a licensed Dr tells you to do something different, you need to do it. This Blog is simply a suggestion and is by no means medical advice. That only needs to come from a licensed physician.
So let’s tackle supplements. Supplements are just as the name suggests, they are supplemental to what you take in via food and drink. The truth is, you don’t “need” any supplement at all unless you are deficient in it. Can you benefit from supplements? Sometimes, depending on your diet and daily habits. Who or what can tell you if you are lacking in a vitamin or mineral? A Physician that has analyzed a blood sample from you. Nobody on Social Media can diagnose a deficiency in your body. So remember that. Just because Booty Band Betty tells you that you are probably deficient in a certain vitamin or mineral, doesn’t mean that you are. There are some vitamins and minerals that you can actually overdose on, and some can interact negatively with medications, so the most important thing to remember when making decisions about taking supplements is to consult your physician first.
There are a lot of people out there marketing supplements in the form of teas, powders, and pills that claim to make you lose weight and / or fat. I want to let you know up front that is a lie. There is nothing, other than a calorie deficit, that will make you lose body fat. No powder, pill, or tea is going to do that. If that is your reason for taking supplements then you are wasting your money. You do not need to detox your body. God has designed your body to do that, and unless you have some sort of medical disorder, it does it perfectly. Detox is a marketing term to get you to spend money on something you absolutely do not need. Some can actually be very dangerous. Do not buy anything that says “detox”, unless it is prescribed by a physician, and even then, I would get a second opinion.
Are there some supplements that can actually help when it comes to getting the nutrients you need to help your body build muscle? Yes! I think Protein powders and drinks are one of those supplements. The recommendation for protein intake when trying to build or preserve muscle, is .8-1 gram of protein per pound of bodyweight per day. That can be a daunting number. Protein powders and drinks can help supplement your diet to get to that number. I use protein powders and drinks to get my daily protein in. What kind of protein should you get? There are so many choices, there is whey protein, which is a milk protein, there is vegan protein which is plant based for those that choose that diet or those that are sensitive to milk protein, and there is collagen protein. I do not recommend collagen protein as a protein source because it is not a complete protein. And honestly, there is not enough research out there that suggests that it actually is beneficial for hair, skin and nails for me to take it. Not to mention it is really expensive. If you do choose to take it, then do not count it towards your protein intake.
Another supplement that is shown to really benefit when you are trying to build muscle is creatine. There is a lot of research that shows that creatine actually increases muscle growth if taken correctly. This will cause the scale to go up a little from the intramuscular water retention it causes, so if you are freaked out by scale weight, it may not be for you. Can you build muscle without it? Absolutely you can. I take it because it helps me in the gym. I notice that I can lift a little heavier when I take creatine. And I like the extra pump that intramuscular water retention gives my muscle. Makes it a little more visible! Who doesn’t like some visible muscle?? It also has been shown to have some neurological advantages such as focus, which for ADD people like me is a bonus!
Let’s talk about BCAAs and EAAs. If you are getting enough complete protein in your diet, you do not need these. BCAA stands for Branch Chain Amino Acids, and EAA stands for Essential Amino Acids. If the protein you are getting is considered a complete protein, which means it has a complete Amino Acid profile, you don’t need to supplement it. The only people that may benefit from it are Vegans that eat no animal products at all. And I would recommend EAAs for them. Just because a lot of the protein available to them lacks leucine which is an essential amino acid for muscle growth.
Fat Burners are a total waste of money. Do not buy fat burners. There are so many different kinds, and they are mostly caffeine or some other “natural” stimulant and thermogenic. They will only drain your pocketbook, and make you a jittery and sweaty mess. Stay clear of them. Just because you are burning calories does not mean you are losing body fat. Burning fat for fuel and losing body fat are 2 totally separate processes. I did a blog on that.
Digestive supplements such as pro and pre biotics are big right now too. I do take a probiotic everyday because it was recommended to me by my Dr. There are some studies that show it is beneficial. I think you need to discuss digestive and vitamin and mineral supplements with your Dr. I take several vitamin and mineral supplements, but I have talked to my physician about them. She and I talk about it every year when I go for my physical. I am not going to go into all of those because they are unique to me and my body’s needs. Talk to your Dr about any concerns you have about deficiencies in vitamins and minerals. There are greens and reds powders out there too. While they won't hurt you, if you already get enough fruits and vegetables in your diet, you really are just wasting money buying them. I take them from time to time when I know I haven't been good with vegetables and fruit.
I hope this clears some things up for you. And I hope you learned something! It helps me if you comment and let me know if this kind of information is helpful to you. I also want to hear what else you want me to write about. So let me know that in the comments as well!