Photo Cred: EverydayHealth.com
If you’ve ever scrolled through fitness advertisements on social media or magazines, chances are you’ve seen fitness enthusiasts encouraging you to take supplements. Creatine, protein powder, pre-workout, vitamins… the list could go on for hours. The big question is: are they necessary to grow muscle, improve strength, and boost performance for high school students hoping to stay active and build some muscle?
Today, we will be breaking down some of the most popular supplements on the market to help you figure out what’s worth the buy and what’s not.
Protein Powder and Shakes: Extra Fuel for Muscles
Protein helps to grow and repair muscles. So, it’s advantageous if you are an athlete or spend a sufficient amount of time working out. While you can consume an adequate amount of protein from food like eggs, meat, tofu, or yogurt, some students drink protein shakes because they are more convenient than cooking an entire meal while running on a jam packed schedule.
“I take core power shakes after my workout to ensure prosperous results,” said Mackenzie Kampen, a senior weightlifter at LTHS. “I found that it is helpful to me to see better results and get enough protein after my workout.”
Protein powder and shakes can be very beneficial if you are not consuming a sufficient amount of protein. Another benefit is if you’re a vegetarian or vegan these shakes might help you if you just need a little extra protein. Typically, protein powder contains a whey base (a byproduct of milk.) If you are searching for a vegan protein powder, there is a wide variety to choose from including rice, soy, and hemp based protein powder. However, they should supplement, not replace protein intake.
So, is it worth it? Yes! If you’re not getting enough protein from food or need something fast before or after your workout.
Creatine: Not Just for “Gym Rats”
Creatine is one of the most researched and successful supplements on the market today. Often used by athletes involved in high-intensity, intermittent activities that require a rapid recovery during training and competition, creatine gives your muscles that extra boost they need during intense workouts like weight lifting or sprinting. In fact, Oral creatine use might allow an athlete to do more work during reps or sprints, leading to greater gains in strength, muscle mass and performance
“The overall purpose of creatine is that it directs most of the water that you intake into your muscle, which gives you a fuller look in your muscles and full body,” said Jack Sedlar, a former football player at LTHS and weightlifter. “As long as you stay disciplined [in taking creatine] and keep track of your water intake, it’s really helpful. If you don’t take [it] one day out of the whole week, it will completely mess you, and you start back in square one.”
Transparent Labs, a reputable supplement company known for its clean formulas and high quality results supports this point, expressing that “For optimal absorption, each 5-gram dose of creatine should be taken with at least 12 ounces (375 mL) of water. It’s recommended to drink 3 to 4 liters (12 to 16 cups) of water daily to support creatine effectiveness and overall hydration.”
So, is it worth it? Yes! If you are serious about growing muscles, but remember to stay consistent, hydrate, and use the right dosage.
Pre-workout: Energy overload or crash?
Pre-workout comes in powder or liquid form that people take before they work out to experience a boost of energy. These pre-workout concoctions are energy packed and sometimes contain more caffeine than multiple cups of coffee in just one serving. Some students say it helps them power through their workouts, but others claim it makes them feel jittery, and even experience a crash later after taking it.
“I take Ghost pre-workout. It definitely enhances my workouts in the weight room and gives me that boost to lift more, but it does make you feel itchy and jittery,” said Asher Partin, a senior basketball player and weightlifter.” So, if you have a low tolerance to caffeine I would not recommend taking it because you would feel over energized and it would only hurt your workout.”
Good RX, an American healthcare company, discusses how pre-workout supplements can improve performance but also warns about potential side effects “such as overstimulation (including restlessness or shakiness), anxiety, dehydration, headaches, high blood pressure or fast heart rate, fatigue, insomnia, and dependence.”
So, is it worth it? It depends on your overall goals and personal caffeine tolerance. It’s you are acclimated to caffeine consumption, it’s still a good idea to be cautious and avoid overconsuming.
Multivitamins: The Substitute You Never Knew You Needed
Multivitamins are used to fill in any gaps in your diet, such as insufficient fiber from fruits and vegetables. They can increase energy, improve focus, and boost immunity. However, they are certainly NOT a replacement for real food.
“The multivitamins I take are the [ones] that help with my sleep, like magnesium, fiber, migraines, bones, liver, kidneys, and muscles,” said Riley Candee, a senior LT varsity lacrosse captain. “They all help me very much.”
People Incorporation, a multispecialty non-profit health and human services agency, recommends sticking to basic multivitamins with ingredients you can pronounce and avoiding suspicious looking products. You should be aware that, “anyone can have an adverse reaction to a supplement, particularly if you take a large dose or not as directed. The side effects of taking too much of a given supplement vary widely. Possible health complications include, but are not limited to, liver damage, excessive bleeding, and stroke.”
So, is it worth it? Yes. But stick to the basic ones with ingredients you know and remember that they do not replace real food.
The Bottom Line
The bottom line is that supplements can be very helpful, but only if you are following the basic steps of maintaining a healthy lifestyle. This includes eating well, getting enough sleep, and balancing your exercise. You do not need a drawer full of bottles and measuring cups to stay healthy and maintain strength.
Before trying anything new it is highly recommended to discuss that decision with a doctor, coach, or guardian. Finally, ALWAYS remember to read the bottle. Some products aren’t as safe as they seem.