Sports supplements are simply easy-to-consume forms of proteins, carbs, fats and minerals, that you need to perform at your best and build the body you want. You can get all you need from food, but it’s always handy and easier to swing down a protein shake that you keep  in your kit bag.

There are four categories of supplements

Muscle builders

They are often advertised as being ultra-scientific and guarantee amazing transformations, but usually what’s inside the pot is whey protein – a by-product of milk processing. Other common protein supplements include casein and creatine. If  you are looking to increase muscle size and strength, a supplement is an easy way to get the calories without piling on unwanted fat.

Whey protein is the most common form of  supplement – it provides all the amino acids you need  and is fat-acting and digestible. The best way to take  this is either immediately before or immediately  after your workout. Mixing it with high GI carbs will  help replenish your muscles quickly when they need it most.

Casein is  a much slower-working protein, and is therefore better taken just before going to bed, so it can seep into your muscles while you sleep.

Creatine is a protein that is hard to get in large amounts from food, so it is best to be taken as supplement. It’s ideal for those who want to increase  strength and muscle size because it provides the short and sharp bursts of power you need to lift weights. It should be taken in small doses throughout the day.

Fat burners

They usually come in pill form  and are  thermogenics, meaning they can raise your metabolism, encouraging you to burn more fat. Their benefits are often minimal and they are no substitute for a sensible diet and exercise.

Energy providers

They usually come in the form of  drinks, bars and gels. These are pure  carbs, designed to be taken a couple of hours before a workout or during an activity  for an added kick.

Dehydrators

These are usually isotonic energy drinks designed to be taken during exercise instead of water. They come with the minerals, salts and sugars that are lost  during exercise and so helps to replenish fluids more efficiently than water.

Are they dangerous?

Supplements are not dangerous if used properly. Stick to reputable manufacturers and stay away from the dodgy products advertised on the Internet. You should also know the dosage on the label. Too much creatine, for instance, can be toxic to the kidneys and too much protein will simply turn into fat.

Terms

Anabolism

Anabolism processes build up organs and tissues using smaller molecules to create larger ones.Anabolic steroids, for instance, increase protein synthesis in cells – although you see a lot of supplements that promise similar results without the side effects.

Catabolism

This is basically the breaking down of large molecules into smaller ones to produce energy. Products such as glutamine and antioxidants are believed to reduce the rate of catabolism, meaning that you’ll recover from exercises faster.

Hydrophilic

Substances labelled as hydrophilic dissolve easier in water or blood. Normal creatine, for instance is hydrophilic, although you need to dissolve it a lot.

Lipophilic

Lipophilic substances pass through cell membranes easily, meaning the are absorbed quickly. Some expensive brands of creatine – claimed to be more effective – are more lipophilic than plain monohydrate.

Loading

Some lifters refer to a ‘loading’ phase of supplements use, in which they’ll take a large amounts of them to build up stores in their body. This is not, however, possible if you take too much creatine or protein at once – your body just excretes it.

Ion Exchange

This basically means your protein has been separated via electrical charge, which is cheaper than micro filtration. It means you’ll lose some amino acids, but is also filters out a lot of fat and lactose

Micro Filtration

‘Cross flow micro filtered’ protein uses a very fine membrane to filter proteins, leaving helpful amino acids intact, filtering out fat and leaving immune-boosting compounds untouched. On the downside, this tends to be a bit more expensive than ion-exchange filtered protein.