WORKOUT SUPPLEMENTS: WHAT DOES THE RESEARCH SHOW?
Remember that research is variable and constantly changing.
PROTEIN: You can get all your protein from natural foods, protein powder is processed and often doesn’t contain important nutrients for sustaining a healthy lifestyle (therefor not suitable meal replacement). It’s okay to supplement every now and again
BCCAs: Very little evidence to suggest improved performance- very few studies, short term. *May* improve muscle strength during training but no consistent evidence to show this or better aerobic endurance training
IRON: Hell to the yeah I supplement with this because ya girl is anemic 🏻♀️ many studies, some with conflicting results- improved capacity to exercise but can impair your performance if you’re not anemic
BETA-ALANINE (in) PRE-WORKOUT: Many clinical trials- conflicting results- inconsistent effect on workouts of high intensity (especially HIIT) and little or no benefits in activities longer than 10mins
L-ARGININE (in) PRE-WORKOUT: Very few studies, little to no effect on blood flow, vasodilation, muscle creatine
CAFFEINE (in) PRE-WORKOUT: Many studies, consistent results- may enhance performance in endurance and long duration exercises
- 1 hour ago