There are many supplements and stimulants available on the market. They aim to enhance the exercise performance. They include tablets, powers, drinks, shakes. The most common types include protein, amino acids, caffeine, creatine and energy drinks.
Protein supplements are used by anybody now. They include the source of carbohydrates, but also caffeine, green tea or creatine. These are generally used before and after exercising to replace fuel and built muscle. They also help fat loss and other health benefits. Research into the protein supplementation often suggests that the protein gain from our diets is insufficient. Therefore, these can be beneficial when natural protein cannot be obtained. We should however be aware, that these are processed foods.
A study by Pasiakos found that during the early stages exercise, protein supplements have no effect on the strength and muscle. It is only when the regular training continues it may promote power, muscle mass and strength.
Amino acids are broken down from proteins. These are considered essential for development of muscle, energy and improve muscle recovery. These supplements are considered beneficial for long duration and intense activities. There are many good sources of food that include: red meat, chicken, fish, eggs, milk, dairy, beans, baked beans, bananas, lentils nuts, brown rice, corm or soy protein. Our body also needs vitamin B to metabolise the amino acids. Amino acids, however, have a potential to disrupt sleep and mood. It is because it decrease serotonin level which controls memory, mood and sleep. Low serotonin levels have also been associated with depression.
Creatine is a natural substance found in red meat and seafood. It is stored in a muscle and creates ATP (a substance used to create energy for fast and explosive movements). Therefore it is used for high-intensity, strength and muscle training. Creatine also increase muscle size. It can add a significant body weight within few weeks of its usage and it is often used to help loss of ageing muscles. Common issues with creatine is that it can cause bloating, dehydration and weight gain. Some research talks about the results of kidney stones, heart and liver damage. When too much creatine is taken it often causes stomach discomfort.
Caffeine is a stimulant that affects the central nervous system. It has been shown to increase the aerobic performance and exertion levels. Caffeine is also believed to increase energy level, metabolism, mental alertness, mood and cognitive brain functions. The recommended intake of caffeine is no more than 400 milligrams (approx. 4 caps of coffee or three energy drinks). The overdose can cause dehydration, nervousness, irritability, migraine, fast heart rate, nausea and insomnia. As an example one can of Red bull contains approx 80mg of caffeine, Diet code up to 50mg, black coffee up to 100 mg, and black tea up to 50mg.
It must be pointed out that adequate diet with sufficient hydration levels would provide the necessary nutrients and use of supplements and stimulants would not be essential. They are definitely not a good solution to fix a poor diet.
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