Supplementation
in Physical Activity
Supplementation in Physical Activity is a field too broad to explore alone! Scroll below to learn about different types of supplements that could boost your work outs, exercises, and sports activities. Also check our analysis of Dr. Martinovic's Sports Dietary study in Biomedical student.
Before I Start....
How do I know if Supplements are right for me?
Supplements could be a very confusing field to explore. Check out the video below to see if supplements could be right for you.
Supplements, What are they?
In the most basic extent, supplements are products taken to enhance performance, endurance, and even overall health. Almost all organic supplements contain natural vitamins, minerals, and biomolecules. Some of the most commonly known supplements include Vitamins C & D, Fish Oils, Omega 3, Creatine, etc. Although the most common form of supplements are capsules, other forms are available such as powder. Read below to find more about the most common types of supplements, along with their benefits and potential health complications.
Types of Supplements
Protein Powder
Protein powder is great in increasing your daily protein intake. Although the average daily protein intake is only ~ 46g, most physically active people take increased protein through supplements to increase muscle mass.
Risks complications- Certain brands may be increased in calories and sugar concentration.
(Harvard, 2021).
Vitamin C
Vitamin C is the most crucial Vitamin for development and repair of body tissue. As well, Vitamin C could help with biomolecule formation and absorption, such as iron and collagen. Risk complications- Increased Vitamin C intake (over 2,000mg daily) could lead to GI complications
(Mount Siani Health, 2018).
Creatine
Creatine is an amino acid made in our muscle mass. Daily creatine intake can increase strength, muscle size and performance. Risks complications- Research in creatine is very limited. Research indicates creatine could lead to hair loss and kidney stones due to dehydration. *Most research is unconfirmed
(MayoClinic, 2021).
Fish Oil
Fish Oil is an omega-3 fatty acid. The benefits of Fish Oil include increased joint health and cardiovascular benefits. Fish oil contains vitamins A, C, D, E, iron, and calcium.
Risk Complications- Fish oil could lead to increased bleeding problems and disorders, due to its cardiovascular connections.
(Williams, 2018).
Branched-Chain Amino Acids (BCAAs)
BCAA's lead to many increased sports benefits, such as building of protein in the muscles and decreased muscle breakdown/soreness. BCAAs could also increase appetite when malnourished.
Risk Complications- BCAAs could lead to fatigue and loss of motor control.
(WebMD)
MayoClinic
MayoClinic is one of the top trusted Health Care centers for research in biomolecule healths and benefits. Follow the link below to learn more about certain supplements.
Our Recommended Supplement Brands
Click the imagine to follow the link to the website.
Dr. Martinovic and co. Research Study
Sports Dietary Supplements and Physical Activity in Biomedical Students (Click for link to article)
Dr. Martinovic and Co researched about Biomedical student's understanding and use of Sports Dietary supplements. Recently, several studies suggest that biomedical students are better informed about dietary supplements than their peers, indicating increased use/ disbelief. The study surveyed 386 students on their beliefs and use of sports supplements. Summarized results of the data are shown below.
(Martinovic et al., 2021).
Data Summarization
Biomedical Student Census
Of the 386 students interviewed:
-113 were male (29.3%M and 70.7% F)
-Age 22.2 +- 1.8
-26.9% 4th year students
Data of Sports Dietary Supplemenets (SDS)
49.2% of students use SDS
37.4% use Vitamin C, 32.1% use Whey Protein, 11.1% use MultiVitamins
53.2% of students buy SDS from pharmacy's
Overall Opinion
29.2% of Students would recommend SDS to others, 70.9% would not.
61.7% of students source their information about SDS from internet pages and forums. 18.6% from Medical Professionals and 12.4% from Academic Papers
Source Cited
Harvard. (2022, August 15). The hidden dangers of protein powders. Harvard Health. Retrieved from https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders
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Mayo Foundation for Medical Education and Research. (2021, February 9). Creatine. Mayo Clinic. Retrieved from https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591
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Martinovic, Tokic, D., Vilovic, M., Rusic, D., Bukic, J., & Bozic, J. (2021). Sport Dietary Supplements and Physical Activity in Biomedical Students. International Journal of Environmental Research and Public Health, 18(4), 2046. https://doi.org/10.3390/ijerph18042046
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Vitamin C (ascorbic acid). Mount Sinai Health System. (n.d.). Retrieved from https://www.mountsinai.org/health-library/supplement/vitamin-c-ascorbic-acid#:~:text=Vitamin%20C%20is%20generally%20considered,the%20dose%20of%20vitamin%20C.
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WebMD. (n.d.). Branched-chain amino acids (BCAA): Overview, uses, side effects, precautions, interactions, dosing and reviews. WebMD. Retrieved from https://www.webmd.com/vitamins/ai/ingredientmono-1005/branched-chain-amino-acids-bcaa#:~:text=Branched%2Dchain%20amino%20acids%20(BCAAs,structure%20of%20these%20amino%20acids.
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Williams, T. (2018, December 14). What are advantages & disadbantages of using fish oil supplements? Healthy Eating. Retrieved from https://healthyeating.sfgate.com/advantages-disadbantages-using-fish-oil-supplements-9555.html