Are Supplements Necessary And Safe To Use?

Hello everyone,

I started going to the gym and got introduced to all these supplements that people use. There was a lot of discussion online. One group said supplements are necessary if you go to the gym while other groups said they are not healthy and you shouldn’t take them if you don’t want to compete professionally.

Since I am 16 years old and live with my parents, I had to ask their permission and opinions on supplements. As you can expect, since they are called supplements, most middle-aged people think they are something like steroids, which will damage you really badly. After I discussed it with my family, I was still not convinced that they were actually unhealthy. If they are unhealthy, why do all these people use them? Can’t wait to hear what you all think of them!

Advice

First of all it is great that you start going to the gym. It is great to stay in shape and exercise. To begin with, supplements are not steroids and they are definitely not only for people who are aiming to compete professionally. Moreover, they will definitely not make you look like a professional bodybuilder, keep that in mind. Supplements are just designed to help you reach your nutritious goals, with an easier and cheaper way. The most used and researched on products are protein powders and creatine.

Whey Protein Powder = Protein powders, as you can understand from the name, are proteins that are turned into powder form. They are derived from the cheese making process. As you can see from the picture, they add enzymes to the milk and get the liquid form of the whey. Then they pasteurize it, concentrate and purify it and the final product is ready. 

A scoop of protein powder contains an average of 22 grams of protein, depending on the brand, which is roughly the same amount found in four eggs. In order to build muscle a person needs 2 grams of protein per body weight. For instance a 70kg person has to get at least 140 grams of protein. This means there is a lot of meat involved in the diet which can be expensive.  This is why people choose to use protein powder, because it is budget friendly.

Creatine = Creatine is a product that your body already produces in your kidneys. It is also produced synthetically by combining sarcosine and cyanamide in a reactor with other catalyst compounds. Sarcosine can be found in animal products such as eggs and meat, as well as plant-based foods like legumes and nuts. On the other hand, cyanamide is mostly found in plant-based foods like almonds, spinach, soy, and lima beans and the supplement creatine can be found in red meat naturally.

Creatine increases your stores of phosphocreatine production. These phosphocreatines bond with ADP (adenosine diphosphate) and make adenosine triphosphate known as ATP. That’s the body’s main source of energy for crucial functions, including powering muscle contraction and release, the transmission of electrical impulses along the nerves and the synthesis of protein for tissue maintenance and repair. One important note to take about creatine is, since you are taking it extra, it is important to drink water. Daily water consumption should be 3-4L. This will help you stay properly hydrated while also ensuring effective absorption of the supplement.

To sum up, these two supplements are the healthiest and most researched on products that are beneficial for you if you want to build muscle. It must not be forgotten that these are supplements and can never replace real food in a diet. In simpler terms do not cut food out of your life and use only protein powder since it is cheaper. Additionally, it’s important not to exceed the recommended amounts presented on the boxes, otherwise it can be harmful to you. I hope this helps you.