🥳This healthcare espresso shot is dedicated to young people who exercise. The topic is big, so what follows is an espresso grande😂
💪There is, admittedly, a constantly increasing trend towards using non-pharmaceutical dietary supplements. Some of these aim to improve athletic performance as well as enhance muscle mass and strength. Below we will discuss two basic categories from a purely medical perspective.
🔴Vol. 11: Evidence-Based Data on Creatine and Protein Supplements
🫸🤝To begin with, I want to clarify two things. The topic falls outside my basic fields of scientific interest and training. Moreover, I wouldn't say that I'm among the most enthusiastic supporters of using such preparations.
🥩Let's focus mainly on creatine.
💊The recommended form is pure creatine monohydrate. The other forms should better be avoided!
🏋️It enhances performance in sports activities of brief duration and high intensity for both men and women of young age (<50 years old).
🚵🧑🦽Potential additional benefits include performance improvement in endurance sports, recovery acceleration after intense exercise, reduction of injuries, increase of muscle strength/mass even in older people who follow specific types of exercise. More research is needed to confirm the above.
❌About 30% of users will not respond to creatine.
⚠️Dose regimen doesn't seem to significantly affect efficacy. It is very important not to exceed maximum daily dosage and to avoid continuous long-term use!
✅Safety results are generally encouraging. Possible side effects are mainly from the gastrointestinal system and headaches. Regarding vital organs, no risks have been identified. The exception is older people, who need closer monitoring of kidney function.
🍗🫘Let's move on to protein (used to increase muscle mass) and amino acids. To avoid being long-winded, and before I arrive at some key general messages, I will only mention the following.
☣️🆘First and foremost, although these preparations are considered the safest of all, recent data from U.S.A. highlight the detection of increased concentrations of heavy metals in many protein preparations!!! Great care, therefore, in choosing a safe preparation. The relevant article is attached below (Reference 1).
🧐Secondly, in case of using individual amino acids, the truth is that most of them do not have proven efficay. In any case, information is required about the efficacy and the specific effects of the amino acid or group of amino acids you're thinking of consuming. Even theoretically, all of them do not exert the same effects (e.g. some may reduce oxidative stress, others increase endurance, others boost the immune system, etc.).
🗯‼️Before moving to the main conclusion, just one brief comment about the so-called "pre-workout" preparations, which aim to increase energy, endurance and strength during exercise. They're considered of higher risk than previously mentioned categories and the list of possible side effects expands considerably. Even for caffeine, which is the safest representative of this category, there is scientific controversy... Whoever uses them should at least try to find a preparation that describes the substances and contents in detail.
💯In conclusion, all of the above can in no case replace a balanced and complete diet that we all need to follow! And don't forget, safety should always be the top priority.
💎Before using any supplement, ask yourself if it's suitable for the desired result, how long and by which formulation you'll receive it, and if there are things you need to be careful about. In many cases, it is very important to ask the opinion of a reliable professional specialized in the field.
😎References 2-5 are some reliable databases you can refer to in order to check the safety and efficacy of a preparation you're considering consuming.
🗂References
1. https://www.forbes.com/.../lead-is-becoming-more-common.../
2. https://www.usada.org/substances/supplement-connect/
3. https://info.nsf.org/certified/dietary/
4. https://webgate.ec.europa.eu/rasff-window/screen/search
5. https://ods.od.nih.gov/.../Dietary_Supplement_Label...
📚Bibliography
- https://www.usada.org/.../how-to-reduce-your-risk-from.../
- Wang Z, Qiu B, Li R, Han Y, Petersen C, Liu S, Zhang Y, Liu C, Candow DG, Del Coso J. Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults <50 Years of Age: A Systematic Review and Meta-Analysis. Nutrients. 2024 Oct 28;16(21):3665. doi: 10.3390/nu16213665. PMID: 39519498; PMCID: PMC11547435.
- Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016 Mar;116(3):501-528. doi: 10.1016/j.jand.2015.12.006. Erratum in: J Acad Nutr Diet. 2017 Jan;117(1):146. doi: 10.1016/j.jand.2016.11.008. PMID: 26920240.
- Stares A, Bains M. The Additive Effects of Creatine Supplementation and Exercise Training in an Aging Population: A Systematic Review of Randomized Controlled Trials. J Geriatr Phys Ther. 2020 Apr/Jun;43(2):99-112. doi: 10.1519/JPT.0000000000000222. PMID: 30762623.