Last updated 19:42, Thursday, 26 June 2008

THE PURPOSE of trying to convey the truth on everything fitness is to give my own personal account of the topic I write about.

When it comes to the science of fitness, I was never that great at applying that throughout my personal training courses. However, being practical is what I can give you.

This leads me nicely onto a topic that has burned a hole into the fitness industry for many years and that is supplements. Do we need them and if we do what benefit do they give us?

Starting as a weedy 18-year-old, I wanted to gain muscle quickly and safely.

I tried eating huge amount of cheese which nearly turned me into a mouse and gallons of milk because my knowledge on nutrition was very limited. Protein was the key word and I wanted more of it because I was told this is the macronutrient that builds muscle.

Of course, I forgot that cheese and milk have a good quantity of fat.

As the months went on I got bigger but developed bulk rather than good quality muscle. it wasn’t a good look and I became frustrated with the results. After years of watching my brother drinking protein shakes I began to wonder what benefit that might have. So my very first supplement was a Joe Weider Weight Gain shake. The instructions told me to consume two tablespoons mixed with milk, skimmed of course but hey I was 18, skimmed milk just wasn’t in my vocabulary at that point so semi skimmed was my preference. Mr Weider also recommended you have two shakes a day; however, in my desire to get big I doubled that dose. After six months I managed to develop leaner muscle than when I consumed cheese and milk. For some reason this magical drink worked; I never understood why but it just did.

After my very last shake of weight gain I decided to maintain what I had, so I read up on some protein shakes which led me to buy body fortress whey protein powder.

This was the ultimate in shakes and whilst having this protein shake I managed to have the best years of training. Again, I never understood what was in it but it worked.

Whether you’re a teenager or a pensioner if you don’t understand the benefits of good nutrition then you will not realise your dream of having your best body. It sounds silly how a supplement can change your whole training philosophy but believe me it can.

I pay particular attention to the 18-year-old lad starting out on the training ladder. This is an important time in both the techniques of training and the nutritional knowledge that is around today. I’ve said before in previous articles that teenage lads want to develop muscle size read the wrong articles and are given bad advice. I wish when I was 18 years old I had had today’s advice.

Supplements are important and without them your training will never be the same. Consider these questions and answers below:

Pete is 18 years old and has just decided to get into weight training. Pete is currently tall and slim and wishes to gain some muscle bulk. He has a good diet and has been told that supplements do the trick.

Pete: HOW WILL SUPPLEMENTS BENEFIT ME?

Consider the training you perform and the feeling you have before and after training. After an hour’s session in the gym the body has been drained of its energy supplies and the muscles are crying out for a quick release of energy. A piece of fruit might do the trick but what you actually need is a mixture and balance of good carbohydrate that replaces glycogen stores which will drive energy around the body. It doesn’t end there; an hour or so after training is the most important time for your body to build.

Protein is needed quick so you replenish the body with amino acids which are the building blocks of muscle. A good balance for dinner will help but afterwards a good supply of whey protein will provide you with the correct amount needed. Whey protein is ideal before bedtime also to feed the muscles while at rest. Post-workout is important but not many people consider the benefit supplements have pre-workout. Have a carbohydrate drink before training will give you energy for longer plus it’s important to fill your body with protein during the day as this will help your body recover quicker. Supplements also stop the cravings for sugary snacks and curb that hunger pain you might have. This means you reduce your calorie source but replace it with the correct amount of macronutrients during the day.

Pete: DO THEY TASTE NICE?

In one word, no. Supplements were never designed to taste nice and, to be honest, it’s a good job because you would probably consume more than the stated dose. A little tip is to always make smoothies with the protein you consume. One of the best post-workout shakes you can have is the following:

Ice

2-3 cups of water

½ pint of semi skimmed milk

2 tablespoons of manuka honey.

Two bananas

Pot of low fat yoghurt

Two scoops of whey protein powder

The ice and water will rehydrate your body especially after a workout. The milk is a good protein source and the bananas help with a build up in lactic acid. The manuka honey is full of antioxidants and will provide a welcome boost to your immune system. The yoghurt is full of protein and the whey protein has exactly the correct amino acids to develop good muscle. Plus it taste blooming lovely.

Pete: WILL A FAT BURNER AID MY TRAINING?

Fat burners are a strange name for a pill that don’t actually burn fat. There’s been a lot of hype surrounding the so called fat burner, supplement companies have now cottoned onto that fact and are marketing them in a different way now. However there are still distributors on the internet selling the ‘No 1 fat burner’.

General fat burners contain three ingredients: green tea, caffeine and carnitine. All three of these are supposed to aid the cycle in your body that burns fat. Research has supported these claims over the years. Caffeine is becoming a powerful player in sport and as a pre-workout drink can improve performance.

What I will say is that fat burners have one key effect and that is increased energy levels. Some fat burners have agents in them that give you a burning sensation in your stomach which makes you feel like you are burning fat. I am currently experimenting with thermobol and I will be writing an article on its effects after I have completed the dose. To be honest, so far so good, I do feel an increase in energy stores and there are no side effects at all. All in all though, stay away from fat burners unless research backs up the idea that they really work.

Pete: WHAT SUPPLEMENTS DO YOU RECOMMEND?

EAS glutamine matrix HP is a brilliant supplement that helps you through a training session. It replenishes energy levels and supports your body throughout training. Body Fortress Whey protein is good too. I used that for years and didn’t taste too badly either. I gained some good muscle mass with this product.

Supplements are key to any training schedule, always use a whey protein and carbohydrate-based drink. Stay away from imitators and always research product before buying. Supplements shouldn’t replace your natural diet but be used to aid training development.