Updated: Nov 27, 2019
According to a report published by a U.K.-based independent food research company the global sports nutrition market was valued at £15.7 billion in 2012 and is expected to grow at a CAGR of 9.0% from 2013 to 2019, to reach an estimated value of £28.7 billion-in 2019
According to a study conducted by the Swiss Society for Nutrition.
This is a massive fast growing industry with everyone competing for your hard earned cash!
Many articles are written by people with a vested interest who want you to buy these products so they benefit financially.
I will not be recommending or endorsing any brand or supplement.
As a personal trainer i get asked on a weekly if not daily basis, should i take supplements? and what should i take?
In this article i'm going to be taking a look at what happens to our muscles when we train and how to nourish and repair our body's so we get the best possible results from our hard work in the gym and where supplements can be beneficial.
If your reading this and waiting for that quick fix answer, about what that magic powder or pill to take!
well there isn't one is the simple answer but stick with me and i'll break it all down for you so that after reading this article you'll be better informed to make your own mind up whether or not you need to supplement your diet.
Getting your diet on point is key to your success
Workout supplements are progress enhancers, not progress starters.
If your current training and nutritional approach to training are not giving you the results you're aiming to achieve, then taking a pill or powder won't be the X Factor you are looking for!
Whether your aim is to drop a couple of dress sizes or gain an inch or two on your biceps the formula is the same.
First take a good look at your diet, work out how many calories you need to gain muscle and loss that unwanted body fat. Then you need to workout your Macros,
Whats your goal?
MACRO “macro nutrients”
Nutrients in your food.
Protein. (1 gram = 4 calories)
Fat. (1 gram = 9 calories)
Carbs. (1 gram = 4 calories)
Alcohol. (1 gram = 7 calories)
keep a food diary to track your calories and macro's by using one of the great free food tracking apps out there, my personal favourite is MyFitnessPal.
Proteins aid repair and new growth of muscle. Meats and eggs have a good source of BCAA ( Branch chain amino acids) the building blocks of muscle.
Here is a good protein intake guide for men and women who already workout regular and who have a goal to lose fat and gain lean muscle.
For an average healthy adult FEMALE whose primary goal is building muscle, getting “toned,” maintaining muscle while losing fat, increasing strength or improving performance.
1-1.2 grams of protein per pound of body weight.
For an average healthy adult MALE whose primary goal is building muscle, getting “toned,” maintaining muscle while losing fat, increasing strength or improving performance.
1-1.5 grams of protein per pound of body weight.
Now it's easy to get enough carbs and fats in your diet but not so when it comes to protein, This is where a supplement may be required, i'll give you an example using my stats.
My current weight is 207 lb to maintain the muscle i already have i need to consume 233g's of protein per day,
so with1 large egg = 6.3g of protein and100g's of chicken breast = 31g's of protein and these two foods are high in protein you can see how hard it can be to get enough protein in your diet every day.
This is where supplements can be very useful with one small scoop of powder delivering a massive 22g's of protein it's easy to see why these products are so popular.
However there is also the flip side to this, people who do a fitness class and eat very healthy and do not need extra supplements of protein but who are seduced by the adverts of lean bodies with protein shakers.
Your body can not store extra protein so excess intake is broken down and stored as fat or secreted out of the body (money down the drain!)
What happens to your muscles when you workout?
Microscopic tears in the muscle
whether you're a seasoned body builder or an occasional jogger you would have experienced muscle soreness,
When the resistance is greater than what your body typically encounters during exercise small microscopic tears occur in the tissue, this is perfectly normal and the process of muscle hypertrophy, or muscle building, is activated.
The higher the intensity of workout the higher the chance you'll have of developing sore muscles after your exercise,
however It's important to get the balance right to accomplish your goal of muscle growth but not to over train and strain or even ruptures your muscles.
During a workout
Intense lifting causes microscopic tears to form in the muscle fibres and connective tissue of muscles.
Old tissue is removed by the body before new tissue is synthesised. The digestion of protein provides the raw material BCAA that can be used to promote new muscle growth.
What should you be doing to get results?
The golden hour
It is essential to eat a meal of carbohydrates, protein and good fats immediately after a workout if possible,
this is when the muscle are primed to receive nutrients.