Whether you hit the gym regularly or are someone starting their fitness journey, you’ve probably been pointed to supplements as a way to boost your workout.
But be warned: Many of these supplements that promise to “burn fat” and give you energy are expensive and unnecessary, sports nutritionists say.
You’d really be better off with a simple protein shake or a banana and a cup of coffee to complement your workout, they say.
Here, Rob Hobson, registered sports nutritionist and author of Unprocess Your Life, gives us the scoop on which supplements are worth your money and which are a waste of time…
There are many supplements that promise to ‘burn fat’ and give you energy that are expensive and simply unnecessary, sports nutritionists warn
Protein powders
One of the most popular gym supplements is protein powder.
Marketed to promote muscle growth, weight loss and improve your physical performance, protein supplements can be a convenient way to get some extra nutrients while exercising.
It is available in both whey, made from cow’s milk, and vegan versions, such as pea protein.
Although it is commonly sold as a powder, it can also be purchased in shakes, tablets and bars.
Although you can get enough protein from your diet from meat, eggs, nuts and fish, Mr Hobson admits the supplement is ‘useful if caught shortly after a workout’.
However, he emphasizes that it is not necessary as a daily addition to your diet.
Mr Hobson told MailOnline: ‘There is a lot of well-conducted research into the performance benefits of protein powders.
‘These findings have shown that they are useful for muscle growth and recovery after exercise, recovery and strength and performance gains.’
Although you can get enough protein from your diet from foods such as meat, eggs, nuts and fish, Mr Hobson admits the supplement is ‘useful if caught shortly after a workout’
Creatine
Creatine is a substance that occurs naturally in muscle cells, but is also added to sports supplements.
It gives your muscles a boost during weight lifting and intensive training.
‘This is the most extensively studied sports nutrition supplement and a lot of research has been done to back up its performance claims,’ said Mr Hobson.
“It is also one of a limited number of supplements listed in the American College of Sports Medicine’s sports nutrition and performance guidelines.”
Creatine, also commonly sold in powder form, not only improves exercise performance but may also reduce the severity of sports injuries and help athletes tolerate heavier training loads, according to a 2017 study study.
‘Benefits include increased sustained energy for high-intensity exercise, increased muscle mass and strength, which equates to better performance,’ Mr Hobson said.
Products such as Healthspan Elite All Blacks Creatine Monohydrate, which costs £43.00 for a 500g sachet, can give you more energy and help increase muscle mass, experts say.
The supplement is geared more towards strength and power sports, but Hobson explains that researchers are also exploring how creatine could improve women’s health.
Experts are also investigating whether the supplement can help older people with cognition and muscle loss, he added.
But you will need to take a small dose every day to get the benefits you want.
Mr Hobson said: ‘Despite common myths, this supplement has been shown to be safe even when taken consistently for five years, but it must be taken daily to get the desired benefits of saturating creatine levels in the body. .’
Mr. Hobson says you shouldn’t spend money on anything that promises weight loss or fat burning
Pre-workouts
It is described by Mr Hobson as a ‘countertop supplement’ and is made with many products ‘thrown into the mix’.
But despite containing a wide range of ingredients, it is not always necessary, Mr Hobson warns, suggesting simply eating a banana or drinking coffee for the same effect.
Some pre-workout supplements, often sold as all-in-one powders, are made with glucose and caffeine.
Mr Hobson says these may be worth it as the glucose will give you the energy boost and fuel for a workout and the caffeine will improve mental alertness and performance.
“Plus, many of the other elements aren’t really necessary, especially for gym-goers,” Mr Hobson said.
Some pre-workout supplements also contain creatine and beta-alanine, an amino acid produced in the body that plays a role in muscle endurance and intense training.
However, to be effective, they must be taken daily.
Mr Hobson said: ‘Using them occasionally during a pre-workout will not be effective.
‘Sometimes the doses are too small, as research into their effectiveness shows.’
He adds that for the average gym-goer, eating a banana and a cup of coffee before the gym will likely be enough as a pre-workout boost.
For the average gym goer, eating a banana and a cup of coffee before a workout is sufficient as a pre-workout boost
Fat Burning Supplements
Supplements that promise to ‘burn fat’ are the ‘ultimate waste of time’, Mr Hobson warns.
In fact, he says you should avoid spending money on anything that promises weight loss or fat burning by simply popping a pill.
“The claims about these supplements are that they can speed up your metabolism or increase fat oxidation,” he says.
“But neither is supported by reliable scientific research on the ingredients in the supplement.”
Common ingredients include caffeine, green tea, raspberry ketones, and conjugated linolenic acid (CLA), a fatty acid that has been found to have some modest effects on weight loss.
Another common ingredient is L-Carnetine, an amino acid involved in fat metabolism in the body.
But Mr Hobson warns that still doesn’t make this a magical ‘fat burning’ solution.
‘Taking it as a supplement does not mean it will increase the rate at which you burn fat, and research on its role in improving exercise performance, which may be indirectly linked to fat loss, is weak at best,’ he said.
However, wasted money is not the worst potential side effect of these supplements.
Some formulations can also have unpleasant side effects, such as high blood pressure, increased heart rate, anxiety and disturbed sleep.
All this will have a negative impact on sporting performance, Mr Hobson added.
Mr. Hobson believes that these fat-burning supplements especially won’t help you control your weight or understand the importance of a healthy diet.
He said: ‘If you rely on supplements to control your body weight or body fat percentage, you are not learning about the importance of diet, exercise and lifestyle and how to manipulate these factors to help you achieve more sustainable performance goals.’