Guest Blog: Everything About Weight Building And Exercise Supplements by Rosie Percy
Everything You Need To Know About Weight Building And Exercise Supplements
This article was authored by Rosie Percy
If you are looking to boost your body or crank up your workout, you should consider using supplements to help the process along. Two of the most popular supplements are creatine and whey protein, but there are myths and misconceptions surrounding both, so it’s important to know what’s what before putting anything into your body.
Creatine is a combination of amino acids; low levels of creatine can be naturally found in meat and fish, and is naturally produced by the body. Creatine transports energy cells into muscles, which can be used as a “back up” energy store when your natural resources have ran out.
When taking creatine over a period of time, it can start to increase your endurance performance; for example, you will be able to complete 8 repetitions or lifts instead of 6, and this extra output will soon equate to better muscle tone.
Using Creatine – Benefits and Side Effects
Creatine is most popularly taken in powder form that is then mixed with water, however it is also available in energy bars and tablets. The European Food Safety Authority have organized studies on the effects of creatine and have concluded that an adult must consume 3g a day every day to increase their workout capacity. Studies have also shown that consuming beyond the recommended limit of 5g per dose will mean that the creatine will be wasted, as the body will naturally secrete the excess.
There is a stigma attached to using creatine that associates it with anabolic steroids, but the two are completely different; creatine is a naturally occurring substance and isn’t banned in competitive sport, but steroids are.
There have been reports that creatine can cause damage to your liver and kidneys, but several universities and science departments have conducted studies on the use of creatine in exercise and found that it had no adverse effect on kidney or liver function. However, if you do have an existing medical condition, creatine could interfere, so consult a doctor before you begin taking it.
Some studies have found that some users can experience digestive distress whilst using creatine, with symptoms ranging from stomach ache to diarrhea. These symptoms are only thought to affect about 5% of creatine users.
Whey protein is created as a by-product of cheese, and is then dried to be used by itself. The level of protein is indicated in biological value (BV), which measures to what degree an animal can utilise protein. Whey protein offers a biological value of 104-159 (depending on the type used), whereas beef only offers a BV of 80. Therefore using whey protein can not only top up your intake for everyday use, but also provide an additional source needed to aid with exercise.
Protein is often referred to as the “building blocks” for muscle, and ingesting whey protein provides an additional source to repair and build your muscles during and after your workouts. Intense exercise creates very small tears in the muscle, and whey protein aids recovery by providing a protein source that is easily absorbed into the body.
Whey protein has also been accredited to improve your immune system and was even recently reported to hold back the aging process as it could help to keep your muscles stronger as you age.
Using Whey Protein – Benefits and Side Effects
Whey protein is commonly taken via milkshakes – these can come powdered or available premixed. This type of supplement is gentle on your stomach and easy to break down, so you shouldn’t experience the digestive distress that is sometimes associated with creatine. However, if you do have a delicate constitution you can experience bloating, nausea or digestive issues in special circumstances. This can be combatted by adding a digestive enzyme with your whey protein when you take it.
Those with lactose intolerance are not advised to take whey protein as it could irritate their condition and produce the above mentioned side effects.
As whey protein supports muscle development, it can prevent age-related muscle atrophy and also can potentially increase metabolism to support weight loss.
About Rosie Percy
Rosie Percy writes for a host of topics and industries including education, health and business. Rosie has previously worked with the Guardian and lifestyle blogs to produce content, and currently resides in Brighton, in the United Kingdom.