Supplements

Supplementary nutrients can be consumed in various forms such as tablets, powders, or liquids. These products encompass a wide range of elements, including vitamins, minerals, proteins, and other substances that are essential for the body. In most instances, these dietary supplements are enriched with nutrients commonly found in everyday foods. The key distinction lies in these supplements providing a highly concentrated nutrient in a compact form.

ingredients

The origin determines the composition of dietary supplements. Some products from the United States are subject to strict sales restrictions in Germany due to their classification as pharmaceuticals. On the other hand, certain supplements in Germany are available without a prescription and can be purchased outside of pharmacies. Common components of these supplements include vitamins, minerals, amino acids, essential fatty acids, fiber, various plant extracts, herbal extracts, proteins, brewer's yeast, and algae.

Quality and safety in nutritional supplements

Marking on the product

The use of dietary supplements aims to supplement the general nutrition with additional substances. There are no legal regulations governing the amount that can be consumed, but the same regulations as for conventional foods apply, as defined in the Food Information Regulation (LMIV). For instance, LMIV specifies the information that must be provided on the packaging of food products.

"In the future, in all countries, the energy value as well as six nutrients - the amounts of fat, saturated fatty acids, carbohydrates, sugar, protein, and salt - must be indicated." - LMIV

However, dietary supplements are exempt from this regulation as they do not meet the requirements. Nevertheless, certain information must not be omitted, including the list of ingredients, the expiration date, the manufacturer, the characterization of the contained substances, and the recommended daily intake.

Quality of the supplements

Manufacturers and distribution companies of dietary supplements are responsible for the safety and quality of food additives. However, since these products fall into the category of food rather than pharmaceuticals, the registration requirements are less stringent. They are not necessarily subjected to comprehensive quality checks as the relevant authorities have the discretion to inspect the products.

Due to these limited controls, it cannot be guaranteed that all products currently on the market have the same level of quality. As a result of this lack of scrutiny, it is possible that the actual composition of a product may not always match the information on the label. It is even conceivable that a product could theoretically be subject to pharmaceutical regulations, but due to the limited oversight, it is publicly available as a "food supplement."

Dietary supplements in health

Cultivating healthy habits is crucial for maintaining one's own well-being. This entails ensuring that the body is adequately supplied with a diverse range of nutrients through nutrition. Further information on the distribution of macronutrients is available in a comprehensive article. If there are doubts about the sufficiency of nutrient intake, it may be advisable to have a medical professional assess it. In some cases, the recommendation might be to take specific dietary supplements. Nonetheless, a balanced diet should generally provide the body with sufficient nourishment. In specific life situations aiming for peak athletic performance, supplements can prove to be highly beneficial.

Nutritional supplements in sports

In the realm of strength training, there is a wide array of various supplements, typically aimed at assisting with motivation, fat reduction, muscle building, or alleviating joint pain. The fitness industry is currently experiencing an unprecedented surge in popularity, particularly due to platforms like YouTube and Instagram. Owing to the multitude of different manufacturers, products, and influencing factors that promote each product as a "muscle booster" or "fat burner," it can be exceptionally challenging for beginners to discern which products genuinely live up to their promises. If you're considering using dietary supplements as an athlete, you should contemplate the following questions:

 

• Is the consumption of dietary supplements necessary, or is my nutritional needs already met?
• What are my athletic goals?
• What supplements do I need to achieve my goals?
• What should I pay particular attention to when making a purchase?
• Which products are beneficial, and which offer no value?

 

Only after defining your goals, establishing trust in a manufacturer, and determining whether dietary supplements are truly necessary can you commence the search and use of these supplementary products.

Do I need nutritional supplements?

Dietary supplements are often not essential in many situations. If you are meeting your nutritional requirements, there is no need to add more supplementary products to your diet. Everyone has the choice to use supplements, and if you have the financial resources, you can introduce specific supplements into your diet at any time. Dietary supplements become advisable when you recognize that it's challenging to fulfill your needs for Omega-3, protein, and other essential nutrients.

Protein

Protein, in particular, plays a significant role in relation to muscle growth, as a substantial portion of the human musculature is composed of protein. In the realm of strength training, it is recommended to consume approximately 2g to 2.5g of protein per kilogram of body weight. Consequently, a person weighing 80kg would require roughly 160g of protein per day. If you find that you are not meeting your protein needs, you have the choice of opting for protein-rich foods like salmon, chicken, or low-fat quark, or turning to a protein shake. Both options are effective, and they allow you to ensure your daily protein intake. However, the more convenient and straightforward approach is to use protein shakes, which can be mixed with water or milk.

Here's an example based on whey protein: For every 100g of protein powder, it contains 82g of protein. A scoop (as the included measuring spoon is typically called in most whey products) contains 30g of powder. So, if you consume a daily shake with a scoop of whey, you're already getting 24.6g of protein from that protein shake.

Protein-rich foods have the following values:

 

• 1 egg = 7g of protein
• 100g of chicken breast fillet = 23.1g of protein
• 100g of turkey breast = 21g of protein
• 100g of beef (neck steak) = 19.3g of protein
• 100g of pork = 22g of protein
• 100g of salmon = 19.9g of protein
• 100g of low-fat quark = 12g of protein
• 100g of walnuts = 15g of protein
• 100g of lentils = 9g of protein

 

The Use of Protein Shakes

In the past, it was recommended to consume a shake immediately after the workout, as the muscles were believed to be particularly receptive to protein during the so-called "anabolic window" following exercise. Others argued that it was more sensible to take the shake before the workout to ensure the muscles were adequately supplied with protein in a timely manner. Nowadays, the question is viewed with more flexibility, and the prevailing opinion is that the timing of protein intake doesn't matter as long as the daily protein requirements are met. Regardless of the correct theory, it is still beneficial to establish a fixed time for consumption. This ensures that you don't forget it and covers a portion of your protein needs on each training day. This is also why most exercisers opt for a protein shake or purchase one at the fitness bar after their workout.

Creatine

Creatine, also known as creatine, is the most extensively researched dietary supplement on the German market. No other supplement has undergone such thorough research and scientific scrutiny as creatine. In the past, creatine was often regarded as a kind of "miracle substance" that was believed to enhance strength and endurance, whether taken in the form of pills or powder. Nowadays, creatine is readily available in almost every fitness shop at affordable prices. However, there are variations in quality among different products. But how can one identify high-quality and meaningful powders and capsules? What is the optimal way to take creatine, and what are its benefits, in fact?

 

How Does Creatine Work?

The human body produces creatine in the liver, kidneys, and pancreas, making it not strictly necessary to supplement. About 95% of the creatine in the human body is stored in the muscles. However, this percentage can vary depending on factors like gender, health condition, age, and other considerations. Foods like meat and fish also contain creatine and can be an additional source. Higher storage of creatine in the muscles enables enhanced performance, particularly noticeable in short-term activities such as weightlifting.

The effects of creatine have been thoroughly investigated and positively confirmed in numerous scientific studies. Depending on the saturation of creatine in the muscles, it may take days to weeks to fully experience the benefits of creatine. Therefore, if you begin taking creatine, do not expect an immediate increase in performance during your next workout.

 

Proper Usage

To achieve the full effects of creatine, a daily dose of 3g is recommended. However, it is not advisable to consume more than 3g per day. Additionally, after 8 weeks of creatine intake, a break of approximately half that time, which is 4 weeks, should be taken. Preparation is straightforward: Mix 3g of creatine with some water. Often, grape juice is also mentioned in connection with creatine, as it is believed that the combination of creatine and grape juice yields a faster and more effective result.

Capsules or Powder?
The effectiveness of creatine in capsule and powder forms is the same, so it doesn't matter which one you choose. Capsules are typically more expensive but offer a more convenient way of consumption.

 

What are important factors to consider when making a purchase?

If you've made the decision to purchase creatine and plan to buy a can or package, there are several crucial considerations. Ensure that it is creatine monohydrate, as this is the common form. If you're aiming for the highest purity, you may also consider creatine Creapure. However, be aware that this variant is often nearly twice as expensive and not necessarily twice as effective, so it may be dispensable.

 

Performance-Enhancing Supplements for Training

 

A considerable number of bodybuilders and strength athletes today use performance-enhancing dietary supplements before training, often without a clear understanding of their exact composition. What matters to them, however, are increased motivation, enhanced endurance, improved strength, heightened focus, and the positive post-training feeling. What ingredients are found in these common performance-enhancing dietary supplements, how do they work, and is there a potential for subsequent health risks?

 

What are Training Boosters?

Training boosters, also known as "Pre-Workout Boosters," belong to the category of dietary supplements designed to enhance concentration, strength, and motivation through the use of specific stimulants. Examples of such booster stimulants include caffeine, taurine, L-arginine, L-ornithine, citrulline, creatine, L-tyrosine, beta-alanine, and BCAAs.

These active ingredients trigger various effects in the human body, such as improving concentration or providing a temporary boost in strength and endurance.

 

Under what circumstances does a pre-workout booster make sense?

 

Although many athletes already use a pre-workout booster, it can be considered a kind of "toy" in a certain sense. Pre-workout boosters are not mandatory, but they can be beneficial in specific situations.

 

• You lack motivation for your training.
• Stress affects your concentration.
• Your day has been exhausting, and you're tired.
• You aim to elevate your performance to achieve personal best records.

 

How often is it safe to use a pre-workout booster?

It is recommended to use a pre-workout booster only on the training days when the situations described earlier occur (fatigue, difficulty concentrating, etc.). Using the booster too frequently can lead to your body becoming accustomed to its effects, and you may experience a reduced impact compared to what you're used to. Therefore, the application should be carefully considered. Also, don't underestimate the amount of caffeine in the booster. Some pre-workout boosters contain over 500 mg per serving. Standard boosters like "THE Pre-Workout," for example, contain only 175 mg in comparison. Gradually find the optimal dosage for you and avoid overdoing it with the first intake. What works well for some fitness enthusiasts may lead to undesirable side effects in your case, such as diarrhea, dizziness, headaches, and even nausea.

 

Caution with Foreign Boosters

Given the relatively lenient quality controls, it is of utmost importance that everyone who engages in training pays close attention to the ingredients contained in their respective pre-workout boosters. Foreign products, in particular, require extra vigilance, as they often contain illegal, addictive substances.

Can dietary supplements be harmful to health?

As mentioned earlier, dietary supplements are not subject to an absolute guarantee of their quality. Therefore, it cannot be ruled out that some products may not contain exactly what is stated on the packaging. However, this by no means implies that no efforts are made to ensure that harmful substances are not present in dietary supplements! Naturally, there should be no known health-harming ingredients. An overdose of vitamins and minerals can also have negative effects on health (e.g., vitamin A). Therefore, it is important to always consider how much of a specific ingredient is needed and how much has already been consumed. In general, dietary supplements are unproblematic as long as their production and the company's headquarters are in Germany. Nevertheless, there is no absolute certainty.

Conclusion