The Case For (And Against) Supplementation
In the pursuit of muscle gain and fat loss, many people give supplements far more prominence in their regimen than they deserve. They are, in fact, the least important and most optional piece of the puzzle. Granted, some of them can help you reach your goals but even the most potent supplements - of the highest quality and purity - offer moderate benefits at best. Having read this, if you still wish to take them, do so within the context of a healthy, sustainable diet (with appropriate calories for your goals), regular exercise, effective stress management and optimal sleep. Read on to discover which supplements I recommend - again, within the context above.
Supplements are designed to enhance your best possible efforts with the four foundational pillars of health. They are not:
Superior to (or a substitute for) a healthy, sustainable diet with appropriate calories for your goals
A quick fix or shortcut when you have lost patience with the four pillars of health
Whey protein powder: casein and whey are the two main proteins found in milk. Whey is a liquid by-product of cheese production. The solids or curds formed during the fermentation process become cheese and the liquid whey is then refined and dried. It contains the nine essential amino acids required for muscle growth and repair. The most common forms of whey are:
Whey protein concentrate: this has a relatively high protein content, but it also has high levels of lactose. It is, therefore, best avoided by those who are lactose-intolerant.
Whey protein isolate: is whey protein concentrate with the lactose removed. It, therefore, has a higher proportion of protein and is suitable for those who are lactose intolerant. The lower fat and carbohydrate content and higher relative protein content is also a godsend for people in a high-calorie deficit.
The relatively high leucine content of whey (between 10 and 13%) makes it very effective at triggering muscle protein synthesis. To put this into context, most meat, poultry and fish contain about 8 to 9% leucine. Supplementing with whey protein powder is also a great way to meet protein targets (and build significant amounts of lean body mass) if it is a struggle to consume larger amounts through food.
Creatine: is a naturally occurring compound found in muscle tissue. It is also one of the most well-studied supplements on the market and has been found (in many clinical trials) to be effective and well-tolerated. Muscle is comprised of 30% protein and 70% water. Creatine increases intracellular hydration of muscle cells, thus contributing to the characteristic volume of muscle. It also supports intense training and improves muscle growth signalling. It is best taken regularly because it has a cumulative effect. In a recent randomised controlled trial (The Effect of Creatine Supplementation on Lean Body Mass With and Without Resistance Training), Desai and colleagues found that creatine had a positive effect on lean body mass changes in previously untrained adults within the first week of supplementation without resistance training. No additive effect on lean body mass changes was observed in the same cohort when combined with 12 weeks of following a well-designed resistance training programme. When viewed within the context of a much broader body of evidence, this could be because the significant benefits of a well-designed resistance training program far outweigh the modest ones gained from taking creatine. These modest benefits are worth noting while keeping in mind that this further proves that supplements moderately enhance (but are not substitutes for) effective training.
Tart cherry: is an extract from the Montmorency cherry. It supports muscle gain/fat loss - indirectly - by reducing delayed onset muscle soreness (DOMS). This leads to faster recovery and more time spent working out, which (in turn) leads to greater muscle mass.
BCAAs/EAAs: Branched-Chain Amino Acids (or BCAAs) consist of leucine, isoleucine and valine. Essential Amino Acids (or EAAs) are all the essential amino acids that the body cannot make on its own. This includes the BCAAs as well as histidine, lysine, methionine, phenylalanine, threonine and tryptophan. BCAAs increase muscle protein synthesis, reduce muscle protein breakdown and reduce delayed onset muscle soreness (DOMS), which aids post-workout recovery. Plant proteins are particularly low in Branched-Chain Amino Acids so supplementation is vital for vegans. Adding EAAs to a morning shake is a great way to quickly replenish depleted amino acids that get used up as we sleep, especially for people who find it difficult to eat soon after rising. Supplementing with BCAAs and EAAs can fill in any gaps in protein intake for anyone - whether they are vegan or not.
Rhodiola rosea: is an adaptogen - a substance that keeps the body’s internal conditions within a specific range so that it can function optimally. A 2013 randomised, controlled study conducted by Noreen and colleagues found that acute Rhodiola rosea intake appears to improve endurance exercise performance by decreasing the perception of effort. Another randomised, controlled study (conducted by Duncan and Clarke in 2014) found that Rhodiola rosea reduces both actual and perceived fatigue, improves endurance and, therefore, enhances exercise performance.
Betaine/trimethylglycine (TMG): similarly to creatine, its effects build up over time. A double-blind, randomised, placebo-controlled trial indicated that betaine supplementation may enhance reductions in fat mass( but not absolute strength) when used in conjunction with a resistance training program in untrained collegiate females.
Vitamin D: a 2016 study conducted by Barbonetti and colleagues found a link between low testosterone and low vitamin D levels. Correlation is not causation but even so, if there’s a chance vitamin D supplementation will restore testosterone, it’s worth a try. Benefits will, of course, be marginal but it may be just the nudge required to get someone in a normal range and reap the additional benefits of vitamin D on overall health.
Fish oil: is a great source of the anti-inflammatory omega-3 fatty acids, EPA and DHA. Management of inflammation in the body is, of course, important but there is a sweet spot within which it best serves muscle building. A study showed that anti-inflammatories can reduce muscle building in young healthy people. Another found the opposite in older adults with higher basal levels of inflammation. Generally speaking, omega-3 fatty acids have both anti-catabolic (particularly EPA) and anabolic effects on muscle. When taken with a meal, they boost its muscle-building capacity. Fish oil also decreases muscle soreness and enhances recovery.