A Question of Supplementation

With nutrition becoming more and more of a focal point in a holistic approach to overall fitness, the question of food supplements becomes an important issue.  The importance of these supplements stems not necessarily from any kind of superiority over actual foods, but more from the fact that most of us are unable to consume enough calories from food over the course of a busy day.  Young athletes are especially susceptible to malnourishment, as the requirements of a growing body, coupled with the energy demands of daily practices and games (not to mention the less than desirable eating habits of a typical adolescent!), make it very difficult to obtain all of the nutrients that the body needs to sustain itself.  There are many popular supplements on the market today that promise that they have the answer to your nutritional inadequacy.  I will briefly outline a few that are at the forefront of the literature:

Creatine (phosphate):  Creatine is not a food supplement, but is a compound stored in small amounts in the muscle cells themselves for the quick reproduction of energy for short, maximal bouts of activity.  Supplementation of creatine draws water into the muscle cells along with it, which is responsible for much of the weight gain seen while taking it.  The benefits of creatine are really seen while doing pure strength/power training, and its benefits for enhancing gains in actual muscle size depend largely on one’s existing levels of creatine, as well the quality of the training program.  Creatine has proven to be relatively safe and free from any serious side effects, but should not be taken continuously for more than a few months at a time to avoid any potential risks.

Protein:  Protein is needed during recovery from strenuous workouts to repair muscle tissue.  Its requirements are higher in heavy resistance trained athletes than in endurance athletes, but both are higher than for any non-exercising individuals.  General recommendations are to consume about 0.8g/kg of body weight in a day for the non-exercising population, 1.4-2.0g/kg for heavy resistance trained athletes, and 1.2-1.6g/kg for endurance athletes.  Your needs are easily determined by multiplying your body weight in Kg by the recommended intake to get a total in grams.  You should keep a log of the type and amounts of foods eaten over a typical three-day period, then calculate your protein intake to see if you actually require supplementation based on your activity type and level.

These are only two of many supplements heavily promoted on the market today.  Future articles will continue to review additional supplements that we see advertised everyday.  For a complete dietary analysis and professional advice, please contact a registered dietition, nutritionist, or naturopath.  For more general dietary modifications and advice on setting up an exercise program, please contact PURSUIT Training (located in the Cloverdale Athletic Park, 168^th St and 64^th Ave, Surrey) at 604-574-2895.       

   

Mike Wilson

Training Tip Archives...