It seems like there's a supplement for nearly everything these days. In reality, no one magic pill can make you lose weight, bulk up and perform better - at least not one that's legal and good for you. However, a few supplements, when taken in moderation, can be beneficial.
- Supplements can't replace a well-balanced, varied diet, but some can help you stay healthy and recover from workouts more quickly.
- Common supplements include vitamins and minerals, protein and glucosamine.
- Avoid taking large amounts of supplements, since they can be more harmful than helpful. For example, too much protein can reduce your body's supply of calcium.
Types of Supplements
Vitamins and Minerals - These play an important role in hundreds of bodily functions. While you can get most of the vitamins and minerals you need by eating a healthy, well-balanced diet, you can ensure your body is getting everything you need by taking a multi-vitamin. However, large doses of vitamins and minerals can be harmful. For example, taking five times the Daily Values of iron and zinc can be toxic.
Protein - Protein is needed for cell growth, maintenance and repair. Most Americans already have enough protein in their diets. However, endurance athletes need more protein than the average person to aid muscle growth and repair tissues damaged from exercise. On the flip side, too much protein can be harmful. Excess protein can deplete your body's supply of calcium (turning bones brittle) and can put stress on your kidneys, forcing them to work harder to remove extra protein. Your body converts unused protein into fat and stores it.
Glucosamine - Provides joints with the compounds needed to repair damage caused by injuries or osteoarthritis, a condition caused by general wear and tear of the joints. Glucosamine is often combined with chondroitin sulfate, another integral component of cartilage that may also assist with joint repair.
Energy Bars, Gels and Drinks - While not necessarily supplements themselves, energy bars, gels and drinks usually contain a variety of vitamins and minerals. Ideal for long workouts, races or recovery, these items provide nutrients, carbohydrates (and sometimes protein) to help your body stay fueled and hydrated.
Choosing Supplements
Vitamins and Minerals
Look for a supplement that contains close to 100% of the Daily Value (the recommended amount you need to stay healthy) for most vitamins and minerals. Daily values are set by the Food and Drug Administration and are based on a 2,000-calorie diet. Higher doses can cause negative side effects. For example, large doses of vitamin A can cause liver damage. Vitamin and mineral supplements are best taken with food to aid absorption.
Protein
Protein supplements are usually available in powder form and can be added to a shake or mixed with water or juice. They're best taken shortly after exercise (within 30 minutes) to aid muscle repair.
Whey and Soy - These proteins are polypeptides, which are intact proteins with many amino acids joined together. They are the closest to the proteins found in nature. Whey is a dairy-based source of amino acids, so those with allergies to dairy should avoid these supplements.
Amino Acids - These proteins are are two- or three-amino-acid chains known as dipeptides or tripeptides. The body may absorb these proteins more quickly than other types of amino acids. These are a better choice for those with dairy allergies since they are not similar to food or dairy products.
Glucosamine
Some glucosamine nutritional supplements also include chondroitin sulfate, which may also assist with joint repair. It may be necessary to take these substances for several weeks to have an effect. Use glucosamine as directed by your doctor or the label
Glucosamine Sulfate - This form of glucosamine is stabilized with a mineral salt and has been the most widely tested.
Glucosamine Hydrochloride - This form of glucosamine has been less widely tested.
- Supplements can't replace a well-balanced, varied diet, but some can help you stay healthy and recover from workouts more quickly.
- Common supplements include vitamins and minerals, protein and glucosamine.
- Avoid taking large amounts of supplements, since they can be more harmful than helpful. For example, too much protein can reduce your body's supply of calcium.
Types of Supplements
Vitamins and Minerals - These play an important role in hundreds of bodily functions. While you can get most of the vitamins and minerals you need by eating a healthy, well-balanced diet, you can ensure your body is getting everything you need by taking a multi-vitamin. However, large doses of vitamins and minerals can be harmful. For example, taking five times the Daily Values of iron and zinc can be toxic.
Glucosamine - Provides joints with the compounds needed to repair damage caused by injuries or osteoarthritis, a condition caused by general wear and tear of the joints. Glucosamine is often combined with chondroitin sulfate, another integral component of cartilage that may also assist with joint repair.
Energy Bars, Gels and Drinks - While not necessarily supplements themselves, energy bars, gels and drinks usually contain a variety of vitamins and minerals. Ideal for long workouts, races or recovery, these items provide nutrients, carbohydrates (and sometimes protein) to help your body stay fueled and hydrated.
Choosing Supplements
Vitamins and Minerals
Look for a supplement that contains close to 100% of the Daily Value (the recommended amount you need to stay healthy) for most vitamins and minerals. Daily values are set by the Food and Drug Administration and are based on a 2,000-calorie diet. Higher doses can cause negative side effects. For example, large doses of vitamin A can cause liver damage. Vitamin and mineral supplements are best taken with food to aid absorption.
Protein
Protein supplements are usually available in powder form and can be added to a shake or mixed with water or juice. They're best taken shortly after exercise (within 30 minutes) to aid muscle repair.
Whey and Soy - These proteins are polypeptides, which are intact proteins with many amino acids joined together. They are the closest to the proteins found in nature. Whey is a dairy-based source of amino acids, so those with allergies to dairy should avoid these supplements.
Amino Acids - These proteins are are two- or three-amino-acid chains known as dipeptides or tripeptides. The body may absorb these proteins more quickly than other types of amino acids. These are a better choice for those with dairy allergies since they are not similar to food or dairy products.
Glucosamine
Some glucosamine nutritional supplements also include chondroitin sulfate, which may also assist with joint repair. It may be necessary to take these substances for several weeks to have an effect. Use glucosamine as directed by your doctor or the label
Glucosamine Sulfate - This form of glucosamine is stabilized with a mineral salt and has been the most widely tested.
Glucosamine Hydrochloride - This form of glucosamine has been less widely tested.
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