There have never been more magic gels, tablets, powders, drinks and products out there promising to transform your body and improve your performance. People must be drowning in a sea of information & marketing
I have looked at the products, read research papers, tried and tested all of these products personally at some point. I must point out at this time that I do not indorse or get paid by ANY of these companies. The advise I offer is completely independent.
My Nutrition give Full assessments and recommendations as part of your comprehensive assessment
Marketing or Science?
The sports supplement Industry has seen explosive and continuous growth over the last few years and it's no wonder
Recommendations on this website are based on The Australian Institute of Sport (AIS), world leader in the field of sports nutrition.
The Journal of the International Society of Sports Nutrition and is completely independent
Are Sports Supplements safe?
The right product, the correct dose with expert guidance yes. Apart from that you may be gambling with your health and wasting your money. There is no European or national legislation governing the safety of these sports supplements.
BCAA's (Branch Chain Amino Acids)
Do I need them
It will depend on the type of exercise and the intensity. They will have little effect on endurance but if you are doing a lot of heaving lifting in the gym, they may improve recovery time. Bear in my that taking a good recovery drink containing protein, carbohydrate and creatine may negate the need for taking them.
Whey Protein - Do I need them?
Protein supplements may benefit you if you participate in strength and power training or if you are on a calorie controlled diet, wish to lose weight and cannot get enough protein through your regular diet. The recommendation for a normal individual is 1.2 to 1.4 grams per kilogram of body weight and 1.4 to 1.8grams per kilogram of body weight if you are an athlete participating in strength training.
Caffeine & Pre-Workouts - Do I need them?
I would recommend taking a small to medium dose of caffeine 1 hour prior to exercise. The dose size should be between 45-100mg of caffeine. This can be taken in the form of hot or cold drink. That would equate to a cup of tea, coffee or espresso. There is no major research avocating further benefits from larger doses.
Creatine - Do I need them?
If you are involved in strength/weight training or any activity involving powerful explosive movements, then creatine supplementation will certainly affect your performance in a positive way. Care must be taken in terms of how long you stay taking creatine. It is generally recommended that you go on a creatine "cycle" for 2-3 months and follow this with a month off the cycle. There are many forms but I recommend the cheapest which is creatine monohydrate powder. Other forms are more expensive yet research indicates there is no further benefit. You usually take 5g x 4 times per day for 5 days and this is usually followed by 5g x 2 doses daily. The important thing to remember is that the smaller doses work best. Creatine takes time to absorb and taking high doses is a waste of money.
CLA's - Do I need them?
These can really work for some people. They can reduce body fat as well as increasing muscle.
Fat Burners - Do I need them?
No. The tiny difference it might is not worth the risk involved. It has been banned by the Olympic Council as it is a highly addictive substance. Better results can be achieved by exercise and nutritional changes. It has a host of dangerous side effects including increased blood pressure, heart rate, insomnia, nausea and more.
Energy Gels - Do I need them?
You can make your own carbohydrate drinks which act in the same way. You will need to drink water with the gel sachets. An isotonic drink containing 6-8% carbohydrate and electrolytes will do exactly the same thing. So you can make your own or buy them for convenience.
Important Points to Remember
- There has been an explosion in terms of availability of sports supplements yet there is no legislation governing their claims or safety in Europe.
- Some supplements have proven science with lots of credible research. These include some proteins, creatine, caffeine, sports drinks and bars.
- Creatine supplementation may improve performance and speed recovery in anaerobic bursts of exercise. There are no long term studies determining effects.
- There are a number of dangerous side-effects associated with Ephedrine and many sporting organisations prohibit their use.
- There is insufficient evidence regarding ZMA, HMB, Taurine, Glutamine and Nitric Oxide.
- Care must be taken when taking any supplements. Seek expert independent advise from persons or organisations.
Should you require any additional information on any of the products you can contact us directly. We also offer our expertise and advice on a full variety of products including;
- Pre-Hormone/steroid pre-cursors
- Nitric Oxide