Supplement Prioritization
Someone gave me a suggestion to write a blog post about how to approach supplementation on a budget…so I decided to approach this with how I would prioritize different supplements. First of all, i’m not ranking individual supplements, but rather grouping them into 5 general categories that I am ranking in terms of importance. So as they say in the Bud Light commercials, Here we go:
Category #1: Intraworkout and Post-Workout Recovery Aids
When it comes to working out, you have to consider the bottom line. You are imposing stress on your body, namely breaking down muscle fibers, forcing the body to respond and adapt by rebuilding the tissue to be bigger and stronger. This can’t happen without the presence of key nutrients (protein and amino acids). In simple terms, your body uses protein (which is comprised of amino acids, the building blocks) to build new muscle. In order to benefit from your workout, you need the right nutrients at the right times. If you are only going to use one category of supplements, because your budget doesn’t stretch any further, then I would suggest whey protein and BCAAs. Rather than re-explaining the benefits of BCAAs for consumption during your workout, I will refer you to an old post, where I discussed this:
http://teamanimal.net/2011/09/10/importance-of-bcaas-leucine-iso-leucine-valine/
As mentioned in the previous post, whey protein is the best way to provide a fast digesting protein with a high bioliogical value that is readily utilized. Whey can also be used for simple on the go meals (mixed with oats or greek yogurt or consumed with a healthy fat source such as almonds) and can be incorporated into healthy recipes, such as my waffles or muffins. It is versatile and provides a convenient way to meet protein requirements.
Category #2 Performance Enhancers
For those interested in building more muscle, supplements that increase anaerobic endurance, increase strength (enabling you to impose greater stress on the muscle in the same time period) or increase the rate of recovery between exercises, while also prolonging your workouts are a priority. The key players in this category are Creatine Monohydrate and Beta Alanine. In short creatine monohydrate is a cell volumizer that enables you to restore ATP levels faster. This translates into prolonged strength…more reps at the same weight or more repetitive sets without the same level of fatigue. You can stay stronger longer. It is also important to recognize that a hydrated muscle cell is a happy cell. When your muscle cells are hydrated you will look full, hard and strong and your muscles will perform optimally. Cell hyrdation is a necessity for an anabolic environment. Dehydration = catabolism= NO GOOD, YOU SUCK, GO HOME.
Beta Alanine compliments creatine by acting as a buffer to neutralize/offset the effects of elevation of hydrogen ion concentration (which lowers pH levels in the muscle). Beta Alanine functions as a carnosine synthesizer…elevated carnosine levels help absorb the hydrogen ions, which are responsible for hindering and impairing muscular function and performance. Beta Alanine results in greater output, anaerobic endurance and delay of fatigue.
Both Creatine and Beta Alanine are very affordable supplements that can be purchased in bulk.
Category #3 Metabolic Optimizers
This third category of supplements is one i’ve already written a post about before, so I will simply refer you to that post:
http://teamanimal.net/2011/10/29/3-beneficial-supplements/
Category #4: Sleep Aids
You may have heard the term “You don’t grow in the gym”…well that’s the truth. What you do in the gym breaks the body down, so you need to provide the proper environment outside the gym to allow for growth and repair of muscle tissue. The majority of actual growth occurs while you are asleep (when your body is in complete rest)…so it’s important for you to get GOOD RESTFUL SLEEP. If you have an issue with this, then you might want to consider natural sleep aids.
Gamma AminoButyric Acid aka GABA is an inhibitory neurotransmitter that is responsible for inducing relaxation and sleep, reducing stress and tension, and increasing the levels of HGH. Some studies actually suggest GABA supports favorable changes in body composition (reduction of bodyfat)
5 HTP or 5 Hydroxytryptophan is a precursor to serontonin, which affects sleep as well having positive effects on mood, appetite and anxiety levels.
http://www.primaforce.com/products/5htp.htm
Category #5: Thermogenic Aids
This last category of supplements I rank least in importance, despite the fact they are are probably the most popular and most sought out/purchased. Unfortunately people turn to thermogenics aids/fat burners to compensate for poor dietary habits or inadequate sleep. YOU CANNOT SUBSTITUTE FOR THE FUNDAMENTALS. You need to maintain proper nutritional balance and you need adequate rest. Relying on a supplement to provide energy or burn more calories is a shortcut and a mistake. These types of supplements are only useful for someone who is already optimizing everything else. I typically do not recommend thermogenic aids to anyone who is not competing. Understand that they directly affect your central nervous system and reactions will vary with each individual. It is one thing to utilize these aids when you are dialing in for a specific date and can utilize the boost for a period of time while you are increasing activity level and decreasing calories at the same time…but these are not supplements everyday individuals should be using and becoming reliant upon for energy. Even for those who handle stimulants well and do not abuse them, thermogenics aids should be cycled.
Awesome post!
I really like what you wrote about thermogenics and the fact that you don’t recommend them for non-competitors. I’m sure a lot of people would be surprised that they’re at the bottom of your list. They’re really the only supplements you hear about in mainstream media and everyone just wants that magical quick-fix. I just think it’s funny that often times the people who think creatine (arguably the most well researched and safe supplement available) is a dangerous steroid with countless harmful side effects are the same people willing to take thermogenics without extensive clinical trials that could potentially pose serious health risks.
“You cannot substitute for the fundamentals.” I think you should put this in all caps. A supplement is just that- a supplement to your diet and training regimen, not a replacement for it. It doesn’t matter how much cash you throw down at GNC (gag me) if you aren’t fueling, training, and sleeping properly.
One question: Would you consider adding another category for supplements with more general health benefits? I would definitely include a multi, fish oil, D. There’s been a lot of controversy as of late regarding the necessity of taking a multivitamin. I think if you consume a diverse, clean diet you’re probably already getting sufficient micronutrients. But considering how inexpensive and readily available quality multivitamins are, it’s not a bad idea to cover your nutritional bases. There’s been a slew of research on fish oil suggesting it does everything from promoting joint health, to reducing inflammation, to improving lipid profiles, and even spurring fat loss. Just be sure to choose a quality brand as the most widely available (and least expensive) products tend not to be very potent or pure. Lastly, vitamin D is relatively rare in whole foods, so even if you’re eating properly you’re probably still deficient (unless you live closer to the equator and get sufficient direct sunlight). Without enough vitamin D your body is unable to absorb dietary calcium, and thus it can play a role in supporting joint health and preventing osteoporosis.
Those are the only things I’d deem absolutely essential for everyone. Beyond that… Glucosamine. Maybe iron for women. A probiotic for anyone who’s just started eating clean…we’ve all been there. And I’m not sure if you’d consider it a supplement, especially if you’re cooking with it, but I really love raw ginger as an anti-inflammatory digestive aid. Plus it’s delicious.
February 12, 2012 at 11:16 am
Excellent points Katie! I think there should be a 5th category for “General Health” that falls at the top of the list. I certainly agree with everything you said and advocate use of fish oil, vitamin D, multi, glucosamine, etc. In my attemp…t to keep things simple with my post, I overlooked some very important things, so I thank you for filling in the blanks. Another supplement I use for anti-inflammatory properties that has a host of other health benefits is turmeric (which can also be used as a spice). People often want to spend their money on supplements that are “sexier” (for lack of a better term) and make them feel something, yet they overlook some very basic, very beneficial supplements like fish oil that have proven benefits. Thank you so much for your input.
February 12, 2012 at 12:12 pm
Would you recommend a GABA supplement for someone with periodic insomnia? If so, which one? I won’t ask for a literature review on the topic, but are there any risk factors associated with taking it as a supplement? I’ve often considered my lack of optimal sleep a limiting factor in my recovery from workouts and a broader health issue. Would this be a natural thing to try for someone, like me, who uses supplements sparingly (BCAA during workouts, vitamin D and whey)?
February 12, 2012 at 3:30 pm
Eric, I would recommend GABA for insomnia. I actually take it every night before bed in addition to 5 Hydroxytryptophan (direct precursor to serotonin). There are no risk factors that i’m aware of from taking GABA, but I would encourage you to do your own research, which i’m sure you will. I use the Dymatize GABA, which we have at the gym. You could also look into Valerian Root.
February 12, 2012 at 4:12 pm