Food supplements: myths and truths

Myth 1: Supplementation has side effects

There are several benefits associated with dietary supplementation,if it is adequate it may cause fewer side effects than food. Supplementation has the function of correcting the body’s biochemical balance (homeostasis) caused by the lack of essential nutrients. Many individuals use nutritional supplements to meet dietary requirementsnot ingested through normal or prescribed diet [1]. Supplementation is often used to treat some cases of malnutrition .

The results obtained with the supplements made them very popular, especially in the gyms, which in several situations turned into disoriented and deregulated consumption [1]. Daily we witness individuals who do not separate from their shakes, regardless of the purpose of their training. Most of the ingredients contained in supplements are found naturally in the human body, or in the foods we eat.

Another quite common question in the world of supplementation is whether it is possible to take creatine and caffeine at the same time. Find out the answer in this article.

Benefits of Food Supplements:

  • Provide substrates for muscles;
  • They act in the increase of mass and muscular force;
  • Avoid fatigue;
  • Increase the release of oxygen to tissues;
  • They act in the electrolytic replacement;
  • Improve the functioning of the immune system;
  • Increase performance.

men taking supplements

Myth 2: Whey protein fattening

Whey Protein is not fattening!  Of course, if you consume excessively you will gain weight, but this happens with any type of food. Ingesting the right amount of protein daily will ensure optimal muscle gains. On the other hand, if you do not consume a good amount of protein, you will not get muscles.

Whey Protein (Whey Protein) is a super-filtered milk. When inserted into an individualized diet plan, it can contribute to weight loss . The protein-rich foods are more thermogenic (consume more energy) because the body has 30% more difficult to digest them compared to the digestion of carbohydrates and fats. Protein rich foods and supplements have bioactive peptides that give proteins different functional properties [2].

Athletes and people who practice physical activities seek, at all costs, to maintain a low percentage of body fat, either for an improvement in physical performance or just for the maintenance of physical and mental well-being. Research has shown that whey proteins favor the process of decreasing body fat, through mechanisms associated with calcium, and because of the high concentrations of BCAA [4].

Myth 3: Creatine is bad for the kidneys

Because of its popularity as a performance enhancing supplement , the use of creatine has been extensively studied. Increasingly studies show that creatine is safe and non-toxic to the kidneys . As I mentioned earlier, anything that is consumed in excess is not beneficial, so we should take it in the right dose. However, there are small, if any, clinical validity for this assumption [5]. So much so that in one study, 20g per day of creatine were given to participants for one week (common period of “famous” saturation) and there were no significant changes in renal function [6].

Athletes and gymgoers use creatine in several different ways. In general, based on data collected from product labels, the most commonly used dose is the load phase which lasts 5 days, and 20 grams of the product used, divided into 4x5g. After this loading step, 5 to 10 grams daily are used [7].

Myth 4: Fat burners do not work

Supplements fat burners contain a battery of effective ingredients to stimulate your metabolism and help the body burn fat . However, fat burners (known as fat burners) are not miracle productswhich will help you lose fat even if you are eating badly. Put simply, our body has two types of receptors that regulate the metabolism of fats. They are known as adrenergic receptors. On the one hand we have the alpha receptors, responsible for the inhibition of lipolysis (combustion of fats for energy production), on the other we have the beta receptors responsible for the stimulation of lipolysis. Some individuals have more alpha receptors (such that they tell the body to conserve energy and not burn fat). Others were “blessed” with more beta receptors, so they can eat what they want without gaining weight [8,9].

Surely you’ve seen several people have divergent opinions about the same fat burner . Some can lose an amazing 5kg in a week with certain thermogenic, others not even 1kg. Biological individuality is an important factor that we must take into account. This type of supplements combined with bodybuilding, aerobic exercises and good nutrition will maximize your results and cause you to lose fat faster.

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