It is common for athletes and gym goers to make use of food suplements in order to get a faster result and improve your performance. These substances generally promise to increase performance, build muscle mass, delay fatigue, among other benefits. But is taking supplements really beneficial?
Some surveys claim that the food supplementation it is beneficial for people who do not have a balanced diet, being necessary, in these cases, to supplement some nutrient that is lacking in the body. However, its frequent use and without any medical prescription or advice from a nutritionist can constitute a serious health problem.
we can define food suplements as substances whose main objective is to complement any dietary deficiency. The vast majority of supplements promise a great deal of benefits, however, most of them do not yet have their proven effects.
You protein preparations are one of the main food supplements used, especially whey, being called whey proteins. We can highlight as main effects of these substances the increase in protein synthesis in muscles, a decrease in the amount of fat in the body and an increase in amino acid uptake. Another widely used substance is the
albumin, which is made from egg whites.An extremely important fact is that researches prove that, sometimes, there is no benefit in a protein supplementation not even for athletes with intense training, it is enough to have a diet balanced. Excessive consumption beyond daily recommendations (1.8g/kg/day) has no effect on muscle mass gain or benefits performance.
Some researchers even warn of the danger of excess protein caused by complementation. Among the main problems, we can mention the increased production of urea, abdominal cramps and diarrhea. In addition, there is a great risk of developing liver and kidney problems.
Many amino acids they are also used as a supplement, highlighting glutamine, which has no documented efficacy. Some research even suggests that it is not effective even in athletes who are in competition, with respect to performance. In the case of amino acids, much research remains to be done to reveal the side effects and the real benefits.
It is common sense for people to state that the use of supplements is essential to ensure better results. These people seem unwilling to accept the fact that a balanced, quality diet is capable of meet all the needs of a person, even one who performs a lot of Exercises.
Several researches still need to be carried out in order to know the role of supplements for athletes. However, what can be seen today is that the vast majority of these products did not show the desired result, and a healthy diet by itself would already achieve the desired effect. Before choosing any supplementation, it is extremely important to consult a nutritionist, as side effects may occur.
It is worth noting that many food supplements have steroids in their composition without indication on the label. Therefore, the use of these substances by athletes can be considered doping.
by Vanessa dos Santos
Graduated in Biology
Source: Brazil School - https://brasilescola.uol.com.br/saude/suplementacao-alimentar-atividades-fisicas.htm