The work series reveals the facts and fake ones in supplements

This text was written by a Tecmundo columnist; Finally learn more.

You may have already entered or entered a food supplement store. Packaging and colors attract attention. The diversity and amount of product for various brands and for various purposes is strengthened by the speech of the seller who supports the absence of a hypothetical substance in the human body while trying to profit.

This is seen in social networks daily when impressive products recommend products. The basic clue is the basis when entering an additional store or when ads are seen in social networks: Keep in mind that most products are not scientific proof of positive effects..

It is true that science always pursues the industry, but does it. The fitness market is one step ahead and placed products on shelves and sites before being tested under strict conditions and controlled by science.

However, in recent years, a series of scientific works have been published about reinforcements, and answered the misunderstandings of common questions and reinforcement. Learn what we know today, evidence of creatine supplement, proteins, caffeine and energy drinks.

Creatine: Most researched supplement

The first work of the series was published in 2021 and was about creatine. This is an annex used to increase the storage of creatine that promotes faster energy regeneration that allows us to perform better in intense exercises. In fact, creatine is effective for this.

The main doubts are given about creatine safety, but most of them are legends, ie damage or renal dysfunction, increased urine production, water retention, increase in body fat, changes in blood pressure, hair loss and baldness, dehydration or reinforcement of muscle barrels. These results are not confirmed by relevant or creatine supplement.

A loading phase, that is, the adoption of a higher dose at the beginning of the reinforcement – it is seen that Marombeiros’s common council in the gyms does not make any difference compared to small fixed and daily doses. The time to swallow does not seem to be imported and regularity is the most relevant factor. It seems that a few populations that should be prescribed by a nutritionist always benefit from use.

Creatine has recently been investigated about possible cognitive benefits, but the evidence is not yet certain.

Proteins

This basic macrobe supplement for life is to increase daily protein intake in the diet, especially normal food sources (chicken, beef, fish, etc.

Over the years, many beliefs have been built, such as the fact that protein is harmful to the kidneys, but there is no evidence that protein consumption disrupts the kidneys or bone health of healthy individuals.

For exercise practitioners, It is not supported by the evidence of the emergency approach when consuming protein immediately after training“Anabolic window”. This application is not a prerequisite for creating an anabolic environment for the muscle, and the amount of protein swallowed daily is more important.

Caffeine

It is also a substance in the coffee, but also in the form of reinforcement, its absorption is around 45 minutes, but its half -life on plasma lasts about 5 hours and its effects last longer. It is ergogenic with well -established effects that improve performance aspects in exercise.

One of the great legends is caffeine dehydrates in rest. Recent research has shown that moderate daily caffeine doses (~ 3 mg/kg or about 250-300 mg) did not increase urine volume for usual caffeine users. However, much larger doses (more than 6 mg/kg or 500 mg) may cause acute rise of urine production.

However, typical caffeine consumption (ie usually in a beverage) It has little effects on water balance or no. The current set of evidence does not support the use of caffeine by helping fat loss.

Energy drinks

He comes out on the street and sees someone with energy. For some people, there has been a prerequisite for living a mixture of caffeine and taurin in the form of drinks. When the researchers ask questions to answer on science, It concluded that energy energy can modestly increase the performance of resistance activities.According to some studies, due to the presence of a warning status, concentration, memory and caffeine that supports attention. However, dose and swallowing time are particularly important for sleep quality.

Individuals should be aware of the potential risks of energy drinks. For a long time (months or years), the long -term effects of sudden cardiovascular responses after energy drink consumption are unknown. Researchers Emphasis: Caffeine is likely to have ergogenic effect.

The truth is that supplements (few employees) can provide an additional small benefit, which can give a difference in senior athletes, but not much for widespread exercise practitioners. Always consult a nutritionist for food and reinforcement guidelines.

***
Fábio Dominski He is a PhD in Human Movement Sciences and graduated from Santa Catarina State University (UDESC) in physical education. He is a university professor and researcher at the Laboratory of Sports and Exercise Psychology (Lape/UDESC). Scientific expansion in social networks and podcasts in Spotify. He is the author of the book of physical exercise and science – truths and myths.