Supplements: The Ultimate Guide to Explosive Performance #42
Supplements - The fitness industry has undergone a remarkable change in recent years. With the rising popularity of healthy eating and sporting lifestyles, sports nutrition and supplements have also become increasingly popular. As a personal trainer, I am often asked: "Do I really need supplements?" or "Which supplement should I take?". In this article, I will try to answer these questions from my perspective as a personal trainer.
Why supplements?
The main argument in favour of taking supplements is simple: our regular diet doesn't always provide all the nutrients our body needs for optimal performance and recovery, especially if you exercise regularly. This is where supplements come into play - they can fill any nutritional gaps and fulfil specific needs that arise as a result of intensive training.
Protein: the building block of muscles
Protein before or after training? A question that many people ask themselves. You often hear the advice to drink a protein shake straight after training. But in reality, this could already be too late. To provide your body with the nutrients it needs after a workout, you should take your shake around 1 to 1.5 hours before training. The protein needs time to be absorbed and processed by the body. In general, I recommend only using protein shakes in exceptional situations. Ideally, you should eat a full meal about 2 hours before training. If you can't eat straight after training, a shake can be a practical alternative.
A concrete example: If you eat lunch at 12.00 noon and have planned your training at 6.00 pm, I would recommend eating 1-2 bananas and a protein shake around 1.5 hours before your workout. This will ensure that you have both the quickly available energy of the bananas and the long-term usable protein for your training and the subsequent regeneration phase.
Whey protein
Origin and production:
Whey protein is obtained from whey, a liquid that is produced during the cheese-making process. The whey is filtered to remove fats and carbohydrates and then dried to produce a powder.
Composition:
Whey protein is rich in protein and contains all the essential amino acids the body needs. It is also an excellent source of branched-chain amino acids (BCAAs), including leucine, isoleucine and valine, which are important for muscle building.
Uses:
Whey protein is quickly absorbed by the body, making it the ideal choice for post-workout nutrition to support the muscle recovery process. But the benefits of whey are not limited to muscle building. Studies have shown that it can also strengthen the immune system and even help with weight loss by promoting a feeling of satiety and boosting the metabolism
Casein protein:
Origin and production:
Casein is mainly obtained from cow's milk, although it is also found in the milk of other mammals. It is a naturally occurring protein which, together with whey protein, forms an essential component of milk.
First, the raw milk is broken down into its two main components: Whey and casein. The casein protein is then isolated from other components, usually by a process in which acids or enzymes are used to precipitate the casein from the milk. After isolation, the casein is dried to obtain a powder. Finally, the dried casein protein powder is packaged and ready for sale.
Composition:
The main ingredient is protein, which contains all the essential amino acids the body needs. A small amount of carbohydrate is also present, mostly in the form of lactose. It contains a small amount of fat, although many products aim to reduce the fat content.
Casein protein also contains important minerals such as calcium and phosphorus as well as some vitamins. In its natural form, it contains water, but this is removed in the powder.
Uses:
Due to its slow digestion, casein enables a continuous supply of amino acids over an extended period of time, making it an ideal companion for nightly regeneration and muscle building. It also supports the recovery phase after training by providing the essential nutrients for muscle repair.
In addition, casein promotes a lasting feeling of satiety, which can help to curb appetite and reduce calorie intake. Not only is it a metabolism booster that helps burn off fat, but it is also a valuable additive in foods and drinks to increase protein content. In the food industry, it is valued for its ability to optimise the texture and consistency of products.
Rich in calcium, casein not only supports bone health but can also, as some studies suggest, strengthen the immune system. Its versatility is also evident in the kitchen: it can increase the protein content of baked goods and is a valued ingredient in protein shakes and smoothies, where it is harmoniously combined with a variety of ingredients such as fruit, vegetables and dairy products.
Soya protein:
Origin & production:
In the first phase of the production process, soya beans are carefully cleaned and separated from their skins to obtain pure beans. These are then crushed and subjected to a cooking process that not only denatures the proteins, but also optimises their digestibility.
This careful preparation is followed by the extraction of fat using presses or solvents, while the carbohydrates are removed using a special water extraction process. This paves the way for the crucial step of protein isolation. At this stage, the proteins are extracted from the defatted and decarbohydrated mass by a specialised process involving an alkaline solution and subsequent acid precipitation.
The isolated protein is then dried, resulting in a fine powder that serves as the basis for various products. Depending on requirements, this powder can be further processed to produce different derivatives such as soya protein isolate with a higher protein content or soya protein concentrate with a lower protein content.
This carefully harmonised process results in a versatile product that is widely used in the food industry and is an important source of protein for many people.
Composition:
Soya protein proves to be an excellent source of protein, enriched with all the essential amino acids that are essential for the optimal functioning of our body. Despite a reduced carbohydrate content, it retains a moderate amount of these energy sources, including a valuable portion of fibre, which helps to promote healthy digestion.
The fat content generally remains low, as most of the fat is eliminated during the production process, resulting in a nutrient-rich but low-calorie product.
Soya protein is also a treasure trove of vitamins and minerals, particularly B vitamins and iron, which help to support various bodily functions. Another notable ingredient is the plant compounds it contains, isoflavones, which not only have antioxidant properties but also potentially health-promoting effects, making it an excellent addition to a balanced diet.
Utilisation:
Soya protein enjoys great popularity as a vitalising ingredient in protein shakes and smoothies, where it is appreciated by fitness aficionados and health-conscious people alike.
It plays a central role in the world of protein bars, serving as a primary source of protein that promotes muscle building and recovery. It has also established itself as an essential base for meat substitutes, with its rich source of protein and ability to take on a meat-like texture making it a favourite in vegetarian and vegan cuisine.
Its talent also extends to the bakery, where it acts as a protein booster that increases the nutritional value of bread, muffins and other treats. As a base for soya milk and soya yoghurt, it offers a lactose-free alternative to conventional dairy products, making it a welcome ingredient in lactose-free diets.
Its health benefits are equally remarkable; it effectively supports weight management thanks to its high protein and low fat content. In addition, studies suggest that it can have a positive effect on heart health by lowering cholesterol levels.
In the culinary world, it serves as an excellent thickening agent in soups and sauces, adding an extra dose of protein to these dishes.
With its versatility and health benefits, soya protein is a valued addition to the contemporary diet, proving essential for vegetarians, vegans and anyone looking to increase their protein intake.
Pea protein:
Origin & production
Pea protein is derived from yellow peas, a legume grown in many parts of the world. It has established itself as a popular plant-based protein source, especially for vegetarians, vegans and people with certain food allergies or intolerances. Here is an overview of the origin and production of pea protein:
The resulting protein is isolated and purified in further filtration processes before being dried to produce a finely textured powder. Depending on the final product, this pea protein powder can be further refined to achieve a variety of textures and flavours, making it a versatile ingredient in the modern diet.
Composition:
Pea protein is characterised by its opulent range of nutrients, which makes it a sought-after source of high-quality protein. As a complete protein source, it provides all nine essential amino acids that are vital for human health. While the carbohydrate content is rather modest compared to the protein content, some varieties of pea protein powder still offer a moderate amount of carbohydrates.
Its low fat content makes it an ideal choice for anyone who wants to consciously control their fat intake. Some pea protein products may also contain fibre, which aids digestion and promotes general wellbeing.
Not forgetting the wealth of vitamins and minerals, including valuable iron, zinc and various B vitamins. Pea protein also contains plant compounds that have potentially health-promoting properties, such as the ability to lower cholesterol levels. Natural antioxidants are also present, which can help neutralise free radicals in the body.
Thanks to this multi-faceted nutrient composition, pea protein is an excellent option for people who prefer a plant-based protein source for health, ethical or dietary reasons.
Utilisation:
Pea protein shines with its versatility, making it an essential ingredient in both the diet and the food industry. Among its most prominent applications is its role as a sought-after ingredient in protein shakes and smoothies, especially for those who prefer a plant-based alternative to animal proteins.
As a key component in protein bars, it contributes effectively to muscle building and rapid regeneration. Its texturising properties and high protein content make it an ideal base for plant-based meat alternatives. It also finds its way into baked goods such as bread and muffins to increase their protein content.
As it is free from common allergens such as gluten and lactose, it is an excellent choice for people with special dietary requirements or intolerances. Its high protein content combined with a low fat content makes it a valuable addition to diets aimed at weight management. Athletes and fitness enthusiasts also value it for its ability to aid muscle recovery after exercise.
In the culinary world, it serves not only as a protein booster, but also as an effective thickening agent in a variety of dishes, from soups to sauces.
Thanks to these wide-ranging applications and health benefits, pea protein proves to be an excellent addition to diverse diets and lifestyles, especially for those interested in plant-based protein sources.
Egg protein
Egg protein, also known as egg white protein, is one of the oldest and most widely used sources of protein, which is valued both in nutrition and in the food industry. Its origin is as simple as it is fascinating: it is obtained directly from the egg white of hens' eggs. The production process begins with the careful separation of the egg white from the egg yolk. The egg white is then pasteurised to eliminate potential bacteria and ensure the quality of the protein. This is followed by the drying process, in which the pasteurised egg white is processed into a fine powder in specialised spray dryers. This powder is extremely rich in protein and contains all the essential amino acids, making it a complete source of protein.
Egg protein is not only popular in sports nutrition, but is also a versatile ingredient in the food industry, where it serves as a binding agent, foam stabiliser or even as a substitute for dairy products. Its ease of production, high biological value and versatility make egg protein one of the most effective and reliable protein sources available today.
Egg protein is an almost pure source of protein, enriched with all nine essential amino acids that are indispensable for human health. Its high biological value emphasises its excellent digestibility and optimal utilisation by the body. Whilst the vitamin content is rather modest compared to the protein content, egg protein nevertheless provides a valuable source of B vitamins such as riboflavin and B12.
It is also rich in essential minerals such as phosphorus, selenium and zinc, which support a variety of bodily functions. As most of the fat is contained in the egg yolk, which is removed during the manufacturing process, egg protein is characterised by a minimal fat content. This makes it an ideal choice for low-carbohydrate and low-fat diets.
In addition, egg protein may contain traces of other bioactive compounds, including lutein, which is known for its positive effects on eye health. This complex and balanced nutrient composition makes egg protein an excellent choice for athletes, bodybuilders and anyone looking to increase their protein intake without consuming additional fats and carbohydrates.
Utilisation:
Egg protein is very popular with athletes and fitness enthusiasts, especially as a key ingredient in protein shakes that accelerate muscle recovery after training. As a dietary supplement in capsule or tablet form, it provides a concentrated dose of high-quality protein. Its low fat and carbohydrate content makes it the ideal supplement for low-carbohydrate and low-fat diets.
In the world of baked goods, it serves as an effective protein booster and binding agent, while it plays a prominent role in protein-rich snacks such as protein bars. In culinary delicacies such as mousses and soufflés, it acts as a reliable foam stabiliser. As it is generally lactose-free, it is an excellent protein option for people with lactose intolerance. It can also be used as a plant-based alternative to dairy products in vegan and vegetarian recipes.
Thanks to its wide range of uses and outstanding nutritional qualities, egg protein is a valuable addition to a variety of diets and lifestyles. It enables an effective increase in protein content in the diet without the addition of unnecessary fats and carbohydrates.
Hemp protein
Hemp protein, derived from the seeds of the versatile hemp plant (Cannabis sativa), is a nutritional powerhouse that is valued far beyond the borders of the textile and medical industries. It is essential to understand that this protein is free of psychoactive effects, as the hemp used for its production contains only minimal traces of the psychoactive ingredient THC.
The production process begins with the careful separation of the hemp seeds from the plant. These seeds are then cold-pressed to extract the valuable hemp oil. This crucial step eliminates the fats, leaving a protein-rich, low-fat substance known as "cake". This de-oiled mass is then ground into a fine, uniform powder and carefully sieved to ensure a consistent texture. Finally, the refined hemp protein powder is packaged and ready to hit the market.
Composition:Hemp protein is becoming a sought-after ingredient in protein shakes and smoothies, especially for those who favour a plant-based source of protein. As a dietary supplement in capsule or tablet form, it offers a wealth of nutrients that optimally complement a balanced diet. Its low fat content combined with a high fibre content makes it an excellent choice for programmes aimed at effective weight management.
In the world of baking, hemp protein serves as an effective protein booster and nutrient booster that is used in bread, muffins and other baked goods. Thanks to its textured nature and rich protein content, it is often used as a base for plant-based meat alternatives. As it is free from common allergens such as gluten and lactose, it is an excellent protein option for people with specific food allergies or intolerances.
Its plant-based origin makes it an ideal source of protein for vegans and vegetarians. Thanks to its versatility and rich nutrient palette, hemp protein is a valuable addition to a variety of diets and lifestyles. It allows you to effectively increase the protein content in your diet without having to resort to animal products.
Creatine: a boost for your performance
Creatine is another popular supplement. There are numerous studies showing that creatine can improve physical performance during short and intense exercises, such as weightlifting or sprinting. It is not necessary for everyone, but can be beneficial for those who want to improve their performance. Vegetarians and vegans often face particular challenges when it comes to their diet and intake of certain nutrients. One nutrient that is often lacking in a plant-based diet is creatine. Creatine is an organic acid found in high concentrations in animal foods such as meat and fish. It plays a crucial role in energy production in our cells, especially during short and intense physical activity.
I therefore recommend that people who follow a vegetarian or vegan diet take a creatine supplement on a regular basis. It can help to replenish the body's stores, which may be reduced by not eating animal products. This can be particularly beneficial for those who actively exercise or play sports, as creatine helps to improve performance and aid muscle recovery after exercise.
Beta-alanine
Beta-alanine is a non-essential amino acid derivative that has become increasingly important in the world of sports nutrition and fitness training in recent years. But why exactly has this amino acid become so popular as a supplement? The answer lies in its ability to increase physical performance and delay muscle fatigue. Beta-alanine acts as a buffer for hydrogen ions that accumulate in the muscles and lead to muscle fatigue.
By taking beta-alanine, the body can produce more carnosine, a molecule that helps to balance the acidic pH value in the muscles. This enables athletes to increase their training intensity and thus achieve better results. Whether in high-performance sports or as part of a general fitness programme, beta-alanine has proven to be a valuable supplement for anyone looking to optimise their physical performance and achieve their training goals faster. However, it is important to observe the correct dosage and intake time to achieve the best results and minimise possible side effects.
BCAAs and amino acids
Branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. They are crucial for muscle protein synthesis and can help to minimise muscle breakdown during training. For endurance athletes or those who perform longer and more intense training sessions, BCAAs and other amino acids can be beneficial.
In general, I have a very clear opinion on BCAAs as a supplement during training: I don't think they are absolutely necessary. In my opinion, the focus should rather be on what we eat in the time before training. In particular, I think it is crucial to eat a protein-rich meal around 2 hours before a workout. This lays the foundation for the necessary energy and muscle recovery after exercise. Whilst BCAAs can have their benefits, the basis should always be a solid and balanced diet.
Multivitamins and minerals
These supplements can be particularly important if you have a restricted diet or avoid certain food groups. Some people have deficiencies in certain vitamins or minerals that can affect their performance and general health. In such cases, taking a multivitamin supplement can be useful.
Pre-workout booster
Pre-workout boosters, especially those with stimulants such as caffeine, are extremely popular in the fitness community. But I have to say a very clear no here. I myself trained for years using only pre-workout boosters and eventually got to a point where I could no longer train without them. Sure, such supplements can give you a kick on days when you feel tired or unmotivated.
But they should not become the norm. Constant reliance on external stimulants makes you ignore your body's natural signals. I was often overtrained, but the artificial energy of the booster meant I didn't notice my body's warning signals. As soon as the effects of the supplement wore off, I felt completely exhausted and burnt out.
My advice? Leave the artificial boosters aside and motivate yourself with your favourite music or a good playlist instead. This will not only help you focus on your training, but also help you understand your body better and listen to its natural signals. It's about sustainable energy and health, not short-term boosts that ultimately let you down.
Making the right choice
The choice of supplements is huge, and it's easy to feel overwhelmed. My recommendation? Stick to the basics and remember that supplements are just that - a supplement to your diet. They should not be considered a substitute for real food.
My advice as a personal trainer
As a personal trainer, I always emphasise that a balanced diet and healthy lifestyle are key to achieving and maintaining fitness goals. Supplements can be helpful, but they are not the miracle cure that some make them out to be.
It's also important to remember that not all supplements are suitable for everyone. Before taking any supplement, always consult a doctor or nutritionist, especially if you are already taking medication or have health concerns.
Ultimate Conclusion
Sports nutrition and supplements can be a valuable tool for those who want to achieve their fitness goals. They offer a convenient way to optimise nutrient intake and improve athletic performance. But as with everything in life, moderation is key. It's always best to focus on a healthy, balanced diet and use supplements for what they are - an addition, not a replacement.
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