Pros and Cons of Nutrition Supplements

Before we dive into any specific nutrition supplements, we all know that you have googled the “best” protein shakes, pre-workout, and even creatine to use for your individual goals, because you have heard or have gotten informed by someone who has also been told by someone else and the list goes on.
Let’s put all the questions you have to bed by discussing some of the most popular and common supplements that can assist you on your training journey, digging deeper into some of the benefits but also side effects of using these supplements, correctly or even incorrectly.

Protein from RAW nutrition Supplements

Kicking off with the most popular. Protein shakes are very common in the training industry and are being sold in many different forms, which understandably, can be very confusing on which one is best suited to you and your goals. Let’s keep it basic with what you need to know.
If you are struggling to intake as much protein as your body requires daily then protein shakes are an ideal way of increasing that intake considerably. Protein shakes are not meal replacements. When purchasing a branded protein shake us all need to understand the reasons why. Knowing the difference can make a significant impact on your training moving forward. As there are so many different types, if you are just starting up here is some information that will be relative to you.
“Whey” which you may have heard of is the liquid that remains after milk has been curdled and strained. Dehydrating whey with added ingredients is what creates whey protein. There is a difference between whey protein and whey isolate so let’s outline these.

Whey Protein

vs

Whey Isolate

• Whey protein is a relative of cow’s milk and the most common whereas whey isolate is a by-product of cheese.
• Whey protein contains all the components of milk whereas whey isolate contains little to no lactose. (Sugar that is found in milk)
• Whey protein provides a more sustained release of amino acids whereas whey isolate is absorbed by the body faster. (Ideal for post-workout recovery)
• Whey protein has a higher percentage of fat, lactose, and carbohydrates which is ideal for training individuals looking to grow muscle whereas whey isolate has a higher percentage of protein and is ideal for anyone looking to decrease the fat in their diet.

These differences are marginal but over some time can become the difference in achieving what you are looking to achieve. As there is no specific danger associated with consuming protein shakes, there are some side effects that may affect a minority. For example, if you suffer from lactose intolerance then protein shakes may not be for you. Or you may have allergies to any ingredients within the supplement, which is why it is always important to check the ingredients section before purchasing the product.

Creatine from RAW nutrition Supplements

What is creatine? In a nutshell, Creatine assists in the increase of muscle mass, strength, and performance by boosting energy production in the cells.
How does Creatine do that? Creatine regenerates a molecule known as adenosine triphosphate (ATP) which is your body’s main source of energy. When your muscles are depleted of energy, the production of ATP comes to a sudden stop and your energy is dramatically decreased. In other words, imagine, if you struggle to do one push-up but you can make it almost halfway off the ground, that moment you cannot push anymore is where this energy drop takes place and you fall back to the ground. Consuming creatine consistently will help get you from that halfway point of the press up to the full rep.
When would you use Creatine? The best time to consume creatine would be before or right after your workout for optimum results. You would even take creatine on the days that you would not be training to help maintain the progress you have gained. You do not have to be at a specific level of training to take creatine. Creatine is a cycled supplement to keep the side effects at a minimum, an example of this would be to supplement it for 6-8 weeks with a 4-week break, then re-cycling.

What are the negative side effects of Creatine if it is not used correctly?

• Weight gain
• Muscle Cramps
• Muscle strains and pulls
• Diarrhoea
• Dizziness
• High blood pressure
• Liver dysfunction
The bottom line of creatine use is that it has huge benefits for the longevity of your training but it is also important to understand why and when you would take this supplement to ensure they line up with your goals and to maintain your health of yourself.

BCAA’s from RAW nutrition Supplements

BCAA’s are another very well-known substance that comes in many different flavors that is usually the topic of discussion in the gym when you’re walking around with a blue drink that looks like toilet bleach.

Let’s understand what toilet bleach is made up of and why it is important for any form of training. BCAA stands for Branched-chain amino acids, which are leucine, isoleucine, and valine. BCAA’s are also a natural source that can be found in meat and dairy products.

There are several benefits to consuming BCAA’s when training which we can look further into.

Benefits of BCAA’s

• BCAA’s enhance muscle growth, as the component leucine actives a specific pathway in the body that stimulates muscle protein synthesis which is the process of muscle building. Whey Protein also contains all of the essential amino acids for this process.
• BCAA’s have been shown to decrease muscle damage which may help reduce the length and severity of DOMS (Delayed Onset Muscle Soreness).
• BCAA’s can help in reducing the fatigue that is created through exercise.
• BCAA’s can help in preventing muscle wasting. (Muscle wasting is a sign of malnutrition and occurs as a natural part of the aging process)
• BCAA’s can assist in preventing weight gain and enhance fat loss.

Being said, these benefits sound great, but as we previously mentioned BCAA’s can be found in protein-rich sources. Some protein-rich foods will provide you with other important nutrients that BCAA’s lack. Some of these foods that you will want to add to your diet;
• Ground Beef
• Chicken Breast
• Canned Tuna
• Salmon
• Turkey
• Eggs

When should you take BCAA’s?

The best time to consume BCAA’s would be during or directly after a workout. The reason is, that your muscles are at a stage of recovery that needs the amino acids to aid that recovery and growth of the muscles. As they aid in the recovery and growth of the muscles, the next question you might ask is, should I take BCAA’s on my rest days? The answer is yes.

Pre-Workout from RAW nutrition Supplements

Moving on to the average gym goer’s favorite supplement. Pre-workout. There are popular questions that always circle pre-workout, these being “Should I take pre-workout?”, “Is pre-workout good for you?” and “ Are pre-workout steroids?”.

Pre-workout is heavily misunderstood and easily abused by those who have listened to someone in a more experienced stage of their training. This does not necessarily mean they have the correct knowledge of what you need to know. Let’s educate our minds on the usefulness of pre-workout, outlining some very important points that you need to know.

What is Pre-Workout? Pre-workout was designed for the performance of athletes and to provide an extra boost of energy. The main source of the ingredients included in pre-workout is caffeine. As we know too much caffeine can have it’s side effects. Well, one scoop of pre-workout can equal to 4 cups of coffee.
“There is no evidence that the combined use of the ingredients will increase performance in ways that improve your physical or health outcomes.” – www.verywellfit.com

In terms of workout performance, research does suggest that pre-workout supplements help increase blood flow in the muscles but only when part taking in high-intensity exercise.

The Negatives of Taking Pre-Workout Aimlessly

• Dehydration
• Kidney damage
• High Blood Pressure
• Insomnia
• Can trigger reactions if you are sensitive to caffeine

So, let’s be blunt about the facts that you are looking for;

• Does Pre-workout provide weight loss? No, but it can aid in higher calories burnt per workout.
• Does Pre-workout build you muscle? No, but it can provide you with energy per workout therefore leading you to work harder.
• Is Pre-workout safe to use? Yes, but be careful when purchasing as some can contain harmful or banned substances.
Moving forward, if you believe that pre-workout is something that you are lacking within your training plan then there is no harm in experimenting. Although, just a suggestion, consuming pre-workout snacks containing simple carbohydrates (Easy-to-burn carbohydrates) or even coffee would be even safer to try before moving on to the harder stuff.

Multivitamins from RAW nutrition Supplements

Multivitamins are pretty much self-explanatory. They come in many forms, such as pills, capsules, gummies, and powders, and are even injectable. Multivitamins are something that is consumed, containing minerals and vitamins that you would include in your diet for the upkeep of nutrients that you may not have already included.
The majority of your multivitamin nutrients will be consumed without realizing, it through food intake. That depends on whether you are a fussy eater or maybe following a very strict diet. An example of this could be a bodybuilder reducing the calorie intake from food and having to replace these multivitamins in tablet form instead.
Some of the foods you will consume with high multivitamin contents would be;
• Raw Spinach (Vitamin A, Vitamin B, Calcium, Iron, Potassium, Zinc, Magnesium and Copper)
• Broccoli (Vitamin A, B-complex Vitamins, Vitamin C, Calcium and Potassium)
• Avocado (Vitamin E, Good Fats, Potassium and Copper)
• Fatty Fish
• Eggs
• Beef
The list could go on and on, but the point being made is that if you have a variety of foods within your diet then you are already consuming the majority of multivitamins that your body requires.
What are the benefits of taking multivitamins?
So, as we have gathered multivitamins contain a lot of different micronutrients. Each of these micronutrients will hold several health factors. As for the overall multivitamin capsule, containing a mixture of them all, these are the benefits associated with them;
• Aids in the prevention of deficiencies
• Increases energy
• Improves concentration
• Easy to consume
• Helps strengthen bones
• Maintains organ and vision health
• Maintains healthy skin
• Supports the immune system
So, let’s recap, multivitamins are ideal for you when you are training to support your dieting and body’s needs no matter whether the goal is weight loss muscle gain, or even performance.
Along with all of the other supplements we have discussed, you must be already at a stage of eating healthily and training regularly before diving into any of these for long-term benefits. Sustainability for each of these supplements would be determined by your goals and consistency. A highly recommended break after a maximum of a 12-week cycle to allow your body to avoid any risk of negative side effects would be the aim.

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