Whats up with Supps!
SUPPLEMENTS are to be used as complimentary health products, NOT substitutes. There is no substitute for good nutrition. A diet built on quality whole foods such as lean meats (chicken, fish, turkey etc.), whole grains (bread, pasta, cereals etc.), vegetables and fresh fruit is the single best way to build muscle, burn fat, and lose weight. Ninety-nine percent of your diet should be sorted before consuming supplements in order to get any real benefit.
Supplements supported for use by the Australian Institute of Sport
(Supplements that have been proven to work)
Multivitamins & minerals (if dietary intake is insufficient)
Electrolyte replacement drinks (endurance athletes or individuals with elevated sweat rates)
Protein shakes (concentrate, isolate) – Can be consumed in order to achieve weight loss/maintenance/gain. Provided the composition is a carbohydrate dominant, moderate protein, low fat mix it can prove an effective and easy source of vitamins, minerals and essential amino acids. Protein shakes can prove to be a useful tool to increase the frequency of meals for people looking to speed their metabolism (who isn’t!) and /or develop more muscle. They should be used according to directions to ensure that the energy and nutrient composition is appropriate and complementary to your current diet and nutritional goals.
Creatine is a naturally occurring compound found in your muscles. It is responsible for providing your body with a fuel source for high intensity short duration activities lasting up to 10 seconds (sprints, weight training etc.). It is also responsible for the speed at which you can recover from those bouts of exercise. When using creatine you need to ensure you follow the dosage instructions as ‘overdosing’ may have detrimental effects on your kidneys .
Supplements with potential beneficial effects
(Supplements with some evidence of positive effects)
Colostrum – May aid in immune function and muscle development
B-Alanine – A lactic acid buffer
Glucosamine – May improve the condition/aid in the repair of cartilage
Glutamine – Boosts immune function and supports muscle repair and development
HMB (beta-hydroxy beta methylbutyrate) – Decreases muscle breakdown, increases muscle growth, promotes fat loss, reduces muscle soreness
Probiotics – Improve intestinal bacterial function
Ribose – Speeds muscle recovery and increases energy levels
Some Risks and Side effects of
Gastrointestinal distress (diarrhea), negative interaction between supplements, increases in heart rate (tachycardia, fibrillation), impairment of fine motor skills, kidney and liver disease/failure, haemochromatosis (excessive iron), excessive weight gain, parathesia (tingling sensation on limbs), headaches, nausea, vomiting, hypertension, paranoia, temporary impotence, panic attacks and stroke.
If you are using any supplements or need help in deciding what supplements would work best for you then go see the professional. Head to your local muscleworx supplements! www.muscleworx.com
Remember! Supplements are designed to be used in conjunction with a healthy diet and exercise regime. They are not meant to be used to improve poor nutrition principles. Before consuming any supplement be sure to follow dosing guidelines and if you are a first time user be sureto test a ‘sample’ serving (something like a quarter serve) to check its effects on you before you begin a supplement protocol.
Good Luck – Cheers Infinity Team