Take this to get shredded in two weeks. Try this to power through your workouts. Use this to make gains AND lose fat at the same time.
In gyms everywhere, discussions about the supplements that make these promises are as common as bench presses and bicep curls. They clearly have their share of fans. Last year, the global market for pre-workout supplements alone was nearly $14 billion (USD). Demand for protein supplements kicked in another $18 billion.
But before you spend a nickel on the stuff your super hero is pushing, take a good look at your foundation — your diet. Make sure your food plan is in order first. No supplement can compensate for a foundation in ruins or one built on sand.
When it comes to fueling a workout in the gym, think “food first.” This was the message Dr. Laurent Bannock, founder of the Institute of Performance Nutrition, gave viewers attending the 2020 Virtual Optima conference sponsored by the National Association of Sports Medicine. His presentation, Nutrition Strategies to Support Adaptations to Strength and Conditioning, was one of several designed to bring fitness professionals up to speed on nutrition.
Build a Solid Foundation First
There is a place for supplements, no doubt. They are critical for enhancing diets of elite and professional athletes, whose careers can be made or broken by miniscule differences in performance.
Laurent Bannock, The Institute of Performance Nutrition (https://theiopn.com/), #ScienceToPractice.
Most fitness buffs, though, can get bigger, stronger, and leaner, by approaching the sports nutrition pyramid from the bottom up rather than the top down. Science validates a prioritization of the basics — proper energy balance (energy surplus versus energy deficit), food quality, hydration and sleep — before moving up the pyramid.
Include a variety of whole food sources of proteins, carbohydrates and fats in your meal plan. Eat nutrient dense foods to cover your needs for readily absorbed vitamins and minerals, antioxidants, fiber and other key dietary elements as well. Be mindful of fad and lifestyle diets, like keto, vegan and vegetarian. They make it especially challenging to build a solid foundation as they often eliminate entire food groups or have an extreme focus. As well, proteins, carbs and fats are not all created equally.
Only when your foundation is solid are you positioned to reap success by manipulating dietary variables (protein, carbs and fat), timing macronutrients and incorporating supplements.
When you have all your ducks in a row and are ready to supplement, make sure you do your homework here too. Supplements are among the most mislabeled, contaminated and under-formulated products sold. This is largely because the U.S. Food and Drug Administration (FDA) is not authorized to review dietary supplements before they are marketed. As well, FDA regulates dietary supplements as foods, not drugs.
As a consumer, you have options. Consult third-party organizations that certify supplements like the NSF International Dietary Supplement Certification and the USP Dietary Supplement Verification Program. To ensure they are not contaminated with prohibited substances, use supplements certified by organizations like Informed Sports.
Beyond the Food Pyramid
Supplement manufacturers have massive budgets for promotion. Social media stars have an answer to every problem. Both prey on people looking for quick fixes and easy solutions. So how is one to know if something is legit, or if it is bro-science? Some of the nutrition topics commonly discussed in the gym are addressed below.
Anabolic Window: Fact or Fiction?
The “anabolic window of opportunity” is a meal timing strategy to capitalize on the 30-120 minutes after a workout in which the body is primed to use protein to stimulate muscle growth. Among die-hard believers, the very thought of going without a protein shake during the anabolic window causes angst.
So, does this condition actually exist? What does science say?
Bannock cited a recent study by Brad J. Schoenfeld (1) and his colleagues. Results refute the existence of this narrow post-exercise anabolic window. Rather, their findings support the theory that the interval in which protein intake will stimulate muscle growth may be several hours or more after training depending on when the pre-workout meal was consumed.
In their study, 21 resistance trained men were assigned to one of two groups: a pre-training group that received a supplement (25 grams protein and 1 gram carbohydrates) immediately prior to exercise or a post-training group that received the supplement immediately after exercise. Protocol was a whole body resistance training program, three times weekly for 10 weeks. Participants consumed a diet targeted at 500 calories deficit. Protein was consumed at a rate of 1.8 gram protein/kg body weight. Fat accounted for 25-30% of total energy and carbs represented the balance. Body composition, muscle thickness and maximal strength were assessed at the beginning of the study (T1), midway (T2), and at the end of the study (T3).
Both groups saw significant reduction in fat mass and significant changes in strength between T1 and T3. But there was no significant different between the groups. Neither group saw significant changes in muscle thickness. Keep in mind, participants consumed a hypocaloric diet, noted Bannock. Different results may be expected from a hypercaloric diet.
The bottom line: consume your protein drink when you can tolerate food intake after a workout and when it is convenient and available. For optimal growth, consume high quality protein regularly throughout the day in sufficient amounts for your goal. Aim to get 20-40 grams protein with a meal every 3-4 hours.
Protein as Supplement for Fat Loss
For many athletes, protein can be an effective supplement to a high quality diet, especially during an energy deficit. A high protein diet has been shown to attenuate the loss of bodyfat while sparing lean muscle mass. Typically, a high protein diet is one with protein intake that exceeds 25% of total energy or amounts equivalent to 1.5-3.0 grams/kilogram of lean body mass.
So what does science tell us about protein levels?
Stefan M. Pasiakos (7) et al. studied the effects of varying levels of dietary protein on body composition and MPS during energy deficit. The 39 participants were assigned diets providing protein at the recommended daily allowance (RDA) of 0.8 grams/kilogram lean body mass/day, 1.6 grams/kilogram lean body mass/day (twice the RDA), and 2.4 grams/kilogram lean body mass/day (three times the RDA). A 10-day weight maintenance period was followed by 21 days of 40% energy deficit.
Volunteers lost body weight regardless of dietary protein. But the proportion of weight loss from body fat was higher and from lean muscle lower for the 2x (70% fat loss, 30 lean tissue loss) and 3x diets (64% fat loss, 36% lean tissue loss) as compared to the RDA (42% fat loss, 58% lean tissue loss).
The bottom line: because there was no significant difference between the 2x and 3x diets, it makes sense to consume protein at the rate of 1.6 grams/kilogram lean body mass/day to lose fat and preserve lean tissue. Bannock notes the higher protein diet may have some benefit for the elderly or elite athletes.
Supplements Proven to Work
Creatine is widely used by athletes at all levels and may be the single most-studied supplement in history, noted Bannock. It is proven to increase muscle stores of phosphocreatine, which enables energy production at a high rate. The speed at which phosphocreatine is replenished is key to its effectiveness.
A large body of evidence supports creatine supplementation to improve performance at the gym and track and during high intensity interval training. Other potential benefits are greater gains in muscle mass when combined with strength training, enhanced muscle glycogen storage, and reduced muscle damage and improved recovery following extensive training.
While there many forms of creatine marketed (serum, effervescent, etc.), the vast majority of studies have been done on creatine monohydrate. Since other forms are more expensive, and there is little reason to expect them to outperform monohydrate, Bannock says athletes should stick to creatine monohydrate.
But is it safe? While there is potential for creatine to negatively impact the kidneys and liver, this appears to be a risk only for individuals with a pre-existing liver or kidney condition. Zero research has shown it to impact healthy individuals. Thus, creatine monohydrate can be safely incorporated in the supplement package.
Best results are obtained when a protein-carb-creatine supplement is consumed immediately before and after training.
According to Bannock, beta alanine has also been proven to be an effective supplement through a delayed onset of muscle fatigue.
During anaerobic exercise, glucose produces lactic acid, which, in turn, yields hydrogen ions and lactate. Increased hydrogen ions make muscle more acidic and result in fatigue.
Beta alanine is comprised of two amino acids: L-histidine and b-alanine, which is the limiting factor in carnosine synthesis. Carnosine is like a “Hydrogen Pac-Man,” gobbling up, or buffering, hydrogen ions to slow muscle acidity.
Studies show beta alanine leads to faster time trials in elite rowers, attenuated fatigue in trained springers, increased strength in college football players, and better sprint performance in endurance cyclers.
Oral supplementation at the rate of 6.2 grams beta alanine each day in slow release capsules is recommended to increase muscle carnosine levels.
On another note, common baking soda can also be used as a supplement to improve tolerance to acidosis during a workout as it elevates blood pH slightly. Consume 0.3 grams/kilogram (2.2 pounds) bodyweight in 1 liter of water 30-45 minutes before exercise. This method may not be tolerable to some because it is a lot of liquid to consume pre-workout, may cause gastro-intestinal distress and is not palatable. To improve taste, add flavorings.
Supplements that Do Not Work
The branched chain amino acids market is another giant, contributing more than $232 million (USD) worldwide to fitness commerce. Commonly called BCAAs, these amino acids — isoleucine, leucine and valine — are three of the nine essential amino acids that cannot be made by the body. Marketers claim they increase lean mass by stimulating muscle protein synthesis (MSP) and decreasing muscle breakdown.
Is this true?
Keep in mind that skeletal muscle is continually being turned over, simultaneously synthesized (created) and degraded (broken down). Muscle gain is driven by stimulating protein synthesis rather than inhibiting breakdown. While leucine can activate proteins that initiate synthesis, human MPS requires a pool of ALL amino acids, not just BCAAs. As well, muscle breakdown is what actually causes essential amino acids to be released and reincorporated as muscle protein. Because they cannot significantly increase the release of essential amino acids, and, because they inhibit muscle protein breakdown, BCAAs alone do not promote muscle anabolism.
Thus, claims by the supplement industry are not evidence based. Though specific amino acids, like leucine, may act as anabolic triggers, they will not sustain MPS unless a full compliment of amino acids is available.
The bottom line: consumption of a complete protein, like whey, is much more effective for stimulating and sustaining MPS rates.
Nutritional antioxidants have also been promoted recently as supplements for their ability to reduce the impact of Reactive Oxygen Nitrogen (RON) and Reactive Nitrogen Species (RNS) during exercise. Two of these — ascorbate (Vitamin C) and tocopherol (Vitamin E) — have been theorized to protect cells from excessive ROS/RNS damage.
Can high levels of supplementation minimize effects? There is some medium to low-quality research that shows supplementation may reduce muscle soreness slightly. However, the reduction was too small to be considered significant and the trials clinically irrelevant. As well, there is no evidence to support subjective recovery with high levels of supplementation and limited research on adverse effects.
A better question, Bannock notes, may be, “Should we get rid of these oxidants anyway?”
ROS and RNS are important for exercise adaptations. During exercise, RON and RNS increase as acute stress in placed on the body. This forces muscle adaptation — what we are actually trying to achieve.
Emerging research shows that chronic antioxidant supplementation may hamper these adaptations by inhibiting creation of superoxide, a potent oxide and muscle stress signal.
The bottom line: eat a rainbow of foods to ensure a sufficient supply of natural antioxidants are available to deal with ROS/RNS without dampening the adaptive responses they stimulate after exercise.
Fitness Does Not Operate in a Vacuum
Fitness performance is more complex than what you eat, what you take and what you lift. The big picture includes other elements that may contribute equally and be largely out of your control, including stress, hormones, and genetics. Strive for holistic and think twice before buying the latest-and-greatest supplement or jumping on the bandwagon of the new fad diet.
After all, it is still true: there are no quick fixes and there is no magic bullet.
Post feature image by zuzyusa from Pixabay.
References:
- Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ (2017).
- Aragon A. A., Schoenfeld B. J. Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition 10, Article Number: 5 (2013).
- Kreider R. B., Kalman D. S., Antonio J., Ziegenfuss T. N., Wildman R., Collins R., Candow D. G., Kleiner S. M., Almada A. L., Lopez H. L. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition 14, Article Number: 18 (2017).
- Trexler E. T., Smith-Ryan A. E., Stout J. R. et al. International Society of Sports Nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition 12, Article Number: 30 (2015).
- Wolfe R. R. Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? Journal of the International Society of Sports Nutrition 14, Article: 30 (2017).
- Ranchordas M. K., Rogerson D., Soltani H., Costello J. T. Antioxidants for preventing and reducing muscle soreness after exercise. Cochrane Database of Systematic Reviews, Br(2020).