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.
Caffeine: improves performance in the gym and increases energy throughout the day. It can also increase strength and help manage fatigue. It can, therefore, be a great pre-workout supplement when we want to be at our most alert and energetic. Typical dosage as a pre-workout is 3 - 6mg per kilogram of body weight 30 minutes before training.Caffeine takes 5 - 6 hours for half the caffeine in a food (or drink) to metabolise and some people metabolise it far better than others. If you choose to supplement with it, do so within 10 hours of your bedtime and track how your body responds - especially the morning after.