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32 • Touchline • Issue 17
Protein
Protein is what your body is burning when you work out. It is
stored in the body until you exercise and then it is translated
into fuel. It is the building block of muscle so it needs to be
taken immediately after a workout. As the muscles repair
themselves – and this process can continue for up to 24 hours-
your body will need an abundant supply of protein.
Typically, protein is best delivered in a powder that can
be mixed into water. These powders are derived from milk
products, and are either sourced from casein or whey. Whey
protein can be ingested faster.
Ceratine
Again, this a compound that is found in foods and you are
probably already consuming 1g of it a day, as it is found in
meat and fish. Ceratine gives you energy when your main stocks
are depleted, and it also draws water into muscle cells. This
hydrates the muscle, making it both stronger and larger. It can
be taken in powder form: 3g per day can make a big difference
to your lifts and bulk.
Amino Acids
These are either delivered naturally into the body through
food or are produced internally. Their chief benefit is that they
stop muscles breaking down during intense exercise, and it is
believed they increase hormone production. They are usually
taken in capsule form.
Fat Burners
The black sheep of the supplement family. They are designed
to burn calories by raising your body temperature. They often
use herbal ingredients, but the net result is that they stimulate
adrenaline in the system. They increase cortisol, which can
lead to a range of side effects. Basically, if you are an anxious
person, these may lead to nausea, insomnia and even high
blood pressure.
While the first three products seem safe enough, reports on
fat burners are worrisome. And even though gulping down
a protein shake after a workout is satisfying, there remain
question marks. How is the protein derived? Are there other
additives? And has the product been bulked out to pull down
costs?
The problem for consumers of supplements is that they are not
regulated in the same manner as drugs. In Australia and Europe,
they are classified as foods. While both systems have strict
rules on how food is produced and labelled, food supplements
skate a fine line. How much of the supplement is synthesized in
a lab, and at what point does it become a non-food?
For Americans, the situation is worse. There, they are neither
food nor drug, slipping uneasily into an almost unregulated
zone. In a Machiavellian move of impressive scope, Republican
senator Orrin Hatch pushed through a new bill in 1994 which
effectively exempted supplements from clinical testing.
In a recent article from Al Jazeera America, it was claimed that
Hatch has family links to food supplement interests. According
to the report “the law allowed supplement manufacturers to
test their products on a voluntary basis before selling them
and blocked the FDA from regulating them unless there was
evidence of harm. Thanks to the senators’ efforts, the U.S.
population became guinea pigs.”
Case in point: this month it was discovered that a compound
similar to methamphetamine was part of a pre-work out
supplement called Craze. Developed in the 1980s, the idea was
to create a chemical cocktail that would improve the imbiber’s
resistance to pain.
Food supplements can be a vital and valuable part of exercise,
particular when you are working hard towards a goal. But it
is vital to get the right product. Here are a few tips on how to
make the right choice.
Keep it simple. When the supplement’s list of
ingredients is as long as your arm and contains
words featuring too many “x’s”, put it back on the
shelf. On top of that, be wary of bonus extra claims.
Amino acids are fine, but additives that claim to give
you bonus energy, be wary
Transparency: at the same time, it is important to
know what is in there. Some supplements do not
publish an ingredient list. So for all you know, it
could be full of ground up insects. Avoid!
Ask the experts: your gym is likely full of ripped
dudes who are only too happy to help. And if
you have an existing health condition, ask your GP.
Many supplements can have an effect on kidneys
and liver function.
PROTEIN
CERATINE
AMINO ACIDS
FAT BURNERS