Building your Spring Body 101: Supplements Part 3 in a 4 part series
By Nicholas Smeltz, 12th grade
After you get serious about getting in shape, you may find yourself in a GNC or vitamin shop looking for a supplement to give you an edge. But before you spend fifty dollars on some product that claims to get you ripped in three weeks, you should know that there are many supplements out there that are marketed to the typical gym rat, and many of them are not all that they are cracked up to be. Marketers are able to do this because they hide the ingredients under a section called, “Proprietary blend.” It’s a sneaky way of only putting in a small amount of an ingredient and then charging a large sum for it. Supplements are not required for exercise routines, however, if used correctly, they may give you an extra edge. Below, some some popular legal supplements.
Creatine: Creatine is one of the most popular supplements athletes use. It is manufactured naturally in your kidneys and pancreas and is found in fish and red meats. Creatine provides adenosine triphosphate, (ATP—remember Biology I?), to your muscles, giving them more energy and fighting muscle fatigue. Along with this advantage, they cause your muscles to absorb more water, therefore making them look a little bigger. Creatine users are advised to drink at least 1-2 gallons of water a day to flush it through their systems along with using it in cycles. An example of a cycle would be using it for six weeks and then taking three weeks off. Failure to do so can cause harm to your kidneys and liver. Use three to five grams before and after a workout.
Nitric Oxide (L-Arginine): Nitric oxide comes from the amino acid L-Arginine. This amino acid allows more blood to flow through your veins to your muscles and allows more nutrients to enter your muscles. Some additional advantages to L-Arginine are the feeling of an increased “pump” in the gym and give your muscles a more vascular look. Take three to five grams before workout.
Whey Protein: This is one of the most important supplements that you can have in you cabinet. It is hard to consume the proper amount of protein in just a daily diet, eating meat, fish, and peanuts. This can also be used as a quick substitute for a meal if you’re running late to school or work. It is recommended to take approximately 25 grams before and after workout.
Caffeine vs. ginseng: If you’re heading in to a tough workout, you’re going to need some sort of energy source to grind through those last reps or extra miles. Caffeine will provide the body with plenty of energy, but it’s usually followed by a crash. Ginseng is a more natural energy source that will provide similar results without the crash. Everybody will react to caffeine differently. Many have different tolerances, so be careful if you choose to use it.
In summary, there is no need to go out and buy the fancy and expensive supplements at GNC that claims to get you ripped in three weeks. My advice would be to buy the individual ingredients separately. You can save a lot of money and the supply will last longer.
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