MAXIM fitness guru, Alexa gets the lowdown on which supplements are worthy (and not so worthy) from clinical nutritionist SALLY O’NEIL…
Whether you’ve finally decided to make good on some of those healthier 2023 resolutions or you’ve already got a fair few years of fitness in the bank, trying to navigate the hype and misinformation that surrounds the latest “magic pill” or “quick fix” on the market, can be overwhelming. In light of my paralysis by analysis, I asked clinical nutritionist Sally O’Neil (aka @thefitfoodieblog) to walk us through which supplements might be worth the spend, and which are more likely to waste space.
WHAT YOU NEED TO KNOW
One of the most common questions I get asked is, “What supplements should I take?” My standard, yet incredibly boring answer is, “It depends.” And for the most part, it does. What are your goals? Do you want to put on muscle, lose fat, enhance performance or just feel better? There are probably about 1,234,456 different options to choose from in each of those categories.
However, regardless of what your goal may be, you need to remember, first and foremost, supplements are meant to do exactly as their name suggests – SUPPLEMENT your existing nutrition and training foundation. They’re not designed as a solution for poor lifestyle choices – and you can’t out supplement a bad diet and exercise routine.
Supplements can be useful as gap fillers for any nutritional deficiencies, as ready to go solutions during busier, more stressful times or as a goal-specific boost when you’re already nailing the basics.
THE WORTHY
Protein Powder:
Protein is an essential macronutrient for building and repairing muscles, and getting enough through a whole food diet alone can be challenging. A good quality protein shake can be a useful addition if you’re trying to put on size/weight and need to up your protein/calorie intake to meet your daily requirements, as an alternative to an unhealthy meal if your goal is weight loss or as a convenient meal replacement if you’re on the run. Whey protein is a popular choice for its high-quality amino acid profile and quick absorption, but vegan options such as pea or soy protein are also available.
Creatine:
This is a naturally occurring substance found in muscle cells and can improve athletic performance by increasing muscle strength and endurance. Studies have shown that it can increase your capacity to do repetitive high intensity work (think short, hard intervals and heavy lifting) by about 15 percent. Supplementing with creatine has also been shown to increase muscle mass and strength, raising the level of anabolic hormones and reducing protein breakdown.
Multivitamins:
Even if you eat a healthy diet, it can be difficult to get all the 24 necessary vitamins and minerals that we need, making a reputable multivitamin a wise choice for overall health and wellbeing. Outside of wanting to just feel good, your body will fight against any physique or performance goals if a vital nutrient is missing from your foundation.
Top Tip: If you don’t like popping pills, a superfood/greens type powder in a just-add-water scenario could be a good alternative.
Omega-3 Fish Oils:
Omega-3’s are essential fatty acids that play a vital role in brain health, heart health and reducing inflammation. They are found in fatty fish, nuts, and seeds. Since the body doesn’t produce many of its own, unless you can commit to eating 100-150 grams of Salmon twice a week or 30 grams of nuts a day, supplementation can be very helpful.
THE WORTHLESS
Fat Burners:
These are often marketed as the secret sauce – a way to boost metabolism and burn fat quickly, but they’re often ineffective and can even be dangerous. Many contain stimulants that can cause adverse side effects like anxiety, nausea and increased heart rate.
Testosterone Boosters:
These are marketed towards men looking to increase muscle mass, energy and libido, but for the most part there’s little evidence to support the efficacy of the herbs and natural ingredients the products are based on.
BCAAs (Branched-chain amino acids):
These are marketed as a way to improve muscle recovery and prevent muscle breakdown. However, if you’re already getting enough protein in your diet, BCAA supplementation is unnecessary. Look for protein-rich foods such as eggs, chicken, and dairy products.
Top Tip: If a receding hairline, a set of love handles and the libido of an overripe banana is causing you concern, dwindling testosterone could be something that needs to be addressed. Testosterone is a crucial hormone for men and plays a key role in practically every physical aspect of the body – muscle mass, sex drive, bone strength, fat distribution, red blood cell production, heart health, memory and even penis size! If you’re on the wrong side of 30, you’re looking at a decrease in 1-3% per year, and low levels can lead to erectile dysfunction, fatigue and depression. While a lot of supplements fail to deliver the goods, research has shown that certain foods like fatty fish (salmon, mackerel, sardines), eggs, nuts and seeds, cruciferous vegetables (broccoli, cauliflower and brussel sprouts) and garlic can all help boost testosterone levels and improve overall health. Sleep, hydration, stress management and alcohol intake are also all important things to take into consideration.
ABOUT ALEXA
“Action Alexa” is an internationally published celebrity trainer, sports model and nutrition and lifestyle coach with over 15 years’ experience in the health and fitness industry, and has worked with NZ’s world champion rugby team, the All Blacks. She has qualified for the Ironman 70.3 World Champs and was named as one of the Five Toughest Trainers in Asia during her seven-year stint in an MMA gym in Hong Kong.
For the full article grab the April 2023 issue of MAXIM Australia from newsagents and convenience locations. Subscribe here.
