“There is no gain without pain.”
Almost every athlete and fitness enthusiast follows this exercise motto. However, the availability of dietary supplements for bodybuilding are changing the “no pain, no gain” concept. Some diets and workout programs are not working anymore. Hence, people saw the need to take these supplements to help them achieve faster results. Now, it is more of “less pain, more gain”.
Given the benefits of taking these supplements, they also pose risks to our health. These over-the-counter supplements have higher levels of caffeine and prescription-only substances such as theophylline. Taking massive doses of these substances can cause heart arrhythmia and seizures.
Before you go and shop for sports supplements online, check out the list of body building supplement pros and cons. Let this serve as a guide to help you achieve a stronger and leaner physique.
Pro: Increase in muscle mass
Resistance training helps build muscles. With the right amount of exercise and supplements, you will see an increase in muscle mass. Whey protein, L-carnitine and creatine are some of the supplements needed to build muscle. Whey protein is a fast-assimilating protein, which promotes muscle synthesis. L-carnitine gives your muscles strength to lift heavier weights to build mass. While creatine draws more water into the muscle, which gives an increase of approximately 10 per cent in muscle mass.
Con: Possible damage to kidneys
Excessive use of these supplements can cause kidney damage. High doses and prolonged intake of creatine can affect renal function. Since our kidneys remove waste from our bodies, high levels of creatinine (a by-product of creatine) in the blood may result in Chronic Kidney Disease (CKD). The recommended dose of creatine and other supplements should be between 2 and 5 grams daily.
Pro: Gives you an energy boost
Aside from increasing your muscle’s mass, body building supplements can also give you an energy boost when working out. They can also help intensify your resistance training. Amino acids, such as glutamine, provide your muscle’s tissues the nitrogen it needs to rebuild after a workout. Supplements ensure you will have enough energy after an intense workout.
Con: Causes diarrhoea and upset stomach
Some ingredients found in these supplements can cause an upset stomach or diarrhoea. They tend to irritate the gastrointestinal tract after consumption. Users have complained of abdominal cramps, nausea, bloating and Irritable Bowel Syndrome (IBS). For people who are lactose intolerant, they should consult a physician first before taking any supplements.
Pro: Helps your body burn more fat
Amino acids like L-carnitine can help your body burn more fat. Fatty acids such as triglycerides are transferred into mitochondria to be oxidised. Oxidised acids are transformed into energy for our bodies to consume. Supplements can also help supress appetite, which helps in your dieting goals. In addition, they can increase your body’s metabolism to burn calories.
Con: Increases heart rate and raises the blood pressure
Although these supplements can help improve your body metabolic rate, they can also increase your heart’s rate and blood pressure. Most of these products contain higher doses of caffeine, which raises your blood pressure. Other stimulants are also added to increase blood flow and performance. It is better to cross-reference each ingredient before purchasing them. Double check if the product is on the list of banned products by the Therapeutic Goods Administration (TGA).
Pro: Strengthens the muscles and improves its flexibility
Supplements are used for gaining muscle mass and strength. Our muscles need to be strong and flexible to take on heavier workout routines. Supplements are designed to promote the growth of muscle tissue, reduce the risk of muscle loss, or catabolism, and optimise the synthesis of protein. The right nutrients will help you build stronger and more flexible muscles.
Con:
May cause infertility and emotional imbalance
Certain ingredients in some supplements may cause infertility. According to Dr. Harry Fisch’s article on Sharecare.com, supplements containing dehydroepiandrosterone (DHEA), prohormone, prohormone, androstenedione, androstenediol, hormones or anabolics should be avoided. These can hurt fertility and lower your chances of having children.
The above-mentioned ingredients can also disrupt how your body regulates hormones. Signs of hormonal imbalance include depression, fits of rage and mood swings. If you experience these symptoms, it is best to stop taking the supplement.
Pro: Helps build and repair muscles and other bodily functions
Dietary supplements repair muscles and other bodily functions. In fact, they are responsible for strengthening your bones by adding mass to them. During workout sessions, we develop micro-tears in our muscles and supplements help heal these areas. The faster the recovery time, the more you can work out.
Con: Users may develop sleep disorders such as insomnia
Caffeine helps increase your focus while working out. However, it can also lead to sleeping disorders like insomnia. Most of these supplements, especially the pre-workout ones, have higher doses of stimulants in them. Avoid these pre-workout supplements if you want to have a good night’s sleep.
Remember, before using supplements it is important weigh everything and ask for expert advice. Remember that not all supplements are harmful. The right research and informed decisions will help you achieve your ideal body.
