Each year an increasing number of young men and women turn to muscle growth supplements, hoping to better confront the immense societal pressures of being fit, good-looking and healthy. In a market full of grand promises and avid testimonials, many researchers have questioned the effectiveness and safety of these supplements. Whey protein, creatine, Nitro, glucosamine and chondroitin sulfate are the most popular supplements currently undergoing extensive research. Each of these supplements has its own advantages and disadvantages.
Bill Carson, a fourth-year Engineering student and president of the University’s Powerlifting and Bodybuilding Club, said the most common supplements used by his teammates include multivitamins, protein, creatine, fish oil, amino acids, glucosamine and chondroitin sulfate. Carson said the only side-effects they have experienced are “better recovery, less joint pain and better health.” He also emphasized that those new to weight-lifting must remember that supplements benefit those using them only if they are used in conjunction with a proper diet and training regimen.
“If everything else is in check, supplements provide a welcome performance boost or can be used to fill a nutritional void created by our on-Grounds dining facilities,” Carson said.
Multiple studies have found that the staple supplement of most weight lifters’ diets is whey protein powder. The protein is the liquid remaining after milk has been curdled and strained, containing significant amounts of lactose, vitamins and minerals. Whey digests quickly and allows for amino acids to enter the blood stream faster than any other protein. Recent studies published in the American Journal of Clinical Nutrition also indicate that the protein even helps regulate sugar levels for diabetics by increasing insulin secretion. Most trainers recommend that it be taken 30 minutes after a workout, when the body needs protein the most because of its catabolic state.
Researchers and doctors, however, have questioned whether the protein supplement is necessary. Some dietitians recommend that the average American take in about 60 grams of protein a day, which can be achieved by consuming other protein-rich sources like cheese, eggs and lean meats. More than the recommended dose of protein, however, can become dangerous for the body and become a stressful stimulus for the kidney, causing it to work harder to secrete excess amounts of protein.. In the end, because the body cannot store protein, the extra protein that is not used for daily functioning and muscle recovery will be relieved from the bladder. Student Health Nutrition Educator Melanie Brede said if one is receiving a balanced diet with enough protein, then there is no need to spend $50 for whey protein powder containers each month.
Studies have also shown that creatine has become an increasingly popular supplement among professional athletes and the general public. Creatine is a natural component of skeletal muscle and is purported by sports trainers as an excellent fuel source for bursts of activity that last one to six seconds. According to the Encyclopedia of Alternative Medicine, “Creatine supplements may be of little value in people who have sufficient levels of the protein, since the kidneys automatically remove extra amounts.” Brede said numerous studies have proven that the use of creatine during weight training usually is considered safe.
The creatine studies have yet to reveal any long-term adverse effects other than occasional dehydration from increased muscular water uptake. Frequent users of creatine have reported that weight gain from water retention also is possible. Longer periods of dehydration can make a weight lifter more prone to cramps.
In addition to creatine, Nitro supplements also are beginning to gain ground among athletes and weight lifters, although they remain less popular than creatine.. These supplements function as dilators and are used to expand the body’s passageways. Imagine two hoses, one that is one inch in diameter and the other 10 inches in diameter. More water will run through the hose with the greater girth. In theory, Nitro enables a greater amount of fuel to be processed by the human body. Supporters of Nitro supplements also claim that they maintain a higher rate of waste removal, allowing the body to heal faster.
The supplement, however, could come with sideffects. One University student who spoke on a condition of anonymity said he often suffered from spells of light-headedness and dizziness before he quit using the supplements.
Brede said, however, no particular study has yet proven that the proper use of Nitro is unhealthy.
Last but not least, researchers have identified the supplements for the more intense weight lifter: glucosamine and chondroitin sulfate. Glucosamine, an amino sugar, and chondroitin sulfate, a chain of alternating sugars, are used medicinally as a treatment for osteoarthritis. These supplements may help rebuild cartilage and treat arthritis. Some weight lifters use both sugars to counteract the joint damage that occurs with heavy power-lifting.
While research shows these supplements can have positive effects with arthritis, Brede said she doubts that they can help relieve the more common inflammation of joints experienced during weight-lifting.
Still, many avid weight-lifters have come to rely on both glucosamine and chondroitin sulfate to lessen joint pain and increase recovery. The average person, however, will not have to worry much about joint damage as it is usually associated with activities more related to bodybuilding.
Third-year College student Armando Santiago, an avid CrossFit trainer, said with proper nutrition, the human body will receive all the elements necessary to support and create muscle tissue with an efficient exercise regimen. The problem, Santiago noted, is that most people do not know how to construct a proper diet and instead rely on supplements in an attempt to fill that void.
“Many commercial institutions, both in the world of dieting and the bodybuilding world, are constantly misleading and misinforming the people as to what benefits their body the most,” Santiago said. The bodybuilding industry is, “after all, concerned mostly with what benefits their pockets. Where would the bodybuilding industry be without its protein shakes and pills, and supplements and formula and Muscle Milk?”
While each supplement has its own benefits and costs to consider, the supplement market should be approached with caution. Since the mid-1990s, the market reportedly has been of a “buyers beware” mentality because supplements are not required to undergo the same stringent tests as medicinal drugs before they enter the market. As of late, scandals have surrounded firms that sacrificed the consumer’s safety just to make a quick profit. Creatine packages tainted with steroids, for example, have gained significant exposure in recent years.
Before taking any supplement, dietitians and trainers alike recommend having some familiarity with the manufacturer and its product, as well as its reputation. Brede noted that while the Food and Drug Administration has created new rules about the manufacturing process so that the government can more easily pull unsafe drugs, the market still allows for the existence of untested supplements.
“Be cautious. Stick with stuff that is tested and has a good track record,” Brede said. “Genetically, some [supplements] get a response and some don’t.”
Many dietitians agree that most supplements are safe if used in moderation, and although supplements are not necessary for muscle growth, they may help those looking for that extra boost. But, as has been suggested by professionals for decades, becoming both fit and muscular remains possible through hard work, dedication and an excellent training program — without supplements.
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