Supplements, friend or foe?

Authored by Megan Conger

Commonly I get questions regarding if supplements are even worth it, such as, is it a marketing scheme or can they actually help improve quality of life and performance?

As a life-long athlete, I have tried a wide variety of supplements, varying in brands, quality, and benefits. I can attest that some supplements do work, but there are a lot out there that will have little to no effect. One of the most important things to know before taking supplements is to know what they are designed for.

Supplements are meant to do just that, supplement! If you are eating a well-balanced diet, containing real food, most likely, you don’t need many supplements. They are meant to fill in any gaps in our diet, help enhance performance during a workout, and/or improve recovery after a workout. But do not let supplement companies or influencers trick you into thinking you need every single supplement known to man or you won’t see results.

You will see results when you put the work in and fuel your body properly (Check out our February blog post on fueling for performance)! But let’s talk about some supplements that are worth adding to your daily routine, if needed.

Pre-Workout Supplements:

1. Coffee!  Caffeine is found in coffee beans and is proven to elevate our awareness, delay mental fatigue, and promote focus. Black coffee or espresso, this is a great way to get a little wake up call before working out!

2. Pre-workout powder! There are hundreds of pre-workout powders out there. But not all are created the same, and not all are necessarily safe for you. Some key ingredients to look for are:

   1. Caffeine (Around 200mg is a common dose, plenty of caffeine for a workout, and a safe dose)

   2. Beta alanine: This is what makes you feel “tingly”! It is a non-essential amino acid that helps with muscle endurance, delaying fatigue.

   3. L-Theanine: Naturally found in green tea, this amino acid can help with attention and focus

   4. Stay away from any “blends” found in the ingredient list and any long lists of ingredients that start to look more like chemicals. Feel free to send us any powders you might be unsure of and we can help!

3. Creatine! This is the most proven studied supplement, and most likely the least expensive you will find. Creatine is safe for everyone to use and can be taken daily. Beware that creatine is sometimes put into pre-workout powders. If that is the case, there is no need to buy more creatine (as long as it is 5g in the powder). Creatine is converted to creatine phosphate, which is then stored in the muscles for energy. It can help improve athletic performance and speed up muscle growth.

Post-Workout Supplements:

1. Protein Powder! When we workout, we are creating micro-tears in our muscles. Protein helps to repair those micro-tears, assisting in muscle mass growth. Just like pre-workout powders, there are hundreds of whey protein products out there. Not all are the same quality, and while some might be a little pricey, high quality whey protein is worth it. What I recommend:

   1. Whey protein isolate undergoes more processing, meaning that there is higher protein content in this powder, compared to whey protein concentrate. Most powders on the market will be isolate, but some will combine both isolate and concentrate together.

   2. What to look for:

      1. Few ingredients, the first one being whey protein isolate. If you pick a flavored protein powder, there will be a longer ingredient list simply due to the fact that companies have to make flavors without adding a lot of calories!

      2. At least 25g of protein per serving. Be sure to check the number of servings in the container, and check to make sure you are taking the right amount of scoops. Generally, it will be 25g/scoop, but some companies try to sell you short by making you take more than 1 scoop for 25g of protein.

Recovery Supplements:

1. Magnesium! This mineral is crucial for many bodily functions and is most likely found in your current diet! But did you know that it can help improve your sleep? Magnesium glycinate is proven to reduce anxiety by relaxing the nervous system. In today’s society with constant stress and constant screen usage, taking magnesium 30 minutes before bed can help improve your sleep quality. When looking at products, there will most likely be more ingredients in the product to help aid in sleep, but make sure that it is magnesium glycinate, as there are many forms of magnesium out there and not all function the same.

2. Sodium! This mineral is what we need in electrolytes! When we sweat a lot during a workout, we need help restoring our fluids. Water is essential, but so is sodium. Sodium helps in muscular contractions, the regulation of our body fluid concentration, and nerve function. This is what is found in our LMNT packets that we sell here at Imagine Performance Therapy! Coming in a variety of flavors, we can find which one will taste best to you! This is perfect for the summer months coming up as the heat is rising.

Supplements are a friend, if we choose the right ones! I use a few supplements daily to enhance my training and recovery. Let us know if you use supplements, what you think, or if you want to start adding a supplement or two into your daily routine but don’t know where to start! We would love to help.

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