'Get ripped!' 'Gain muscle fast!' Just about every pharmacy and health shop ' including Wellness Warehouse ' has shelves of products designed to make you leaner, faster, and fitter. Unfortunately, the only way to make lasting changes to your body composition is to work out and eat healthily. And the more you want to change your body, especially when it comes to building muscle, the harder you have to work at it. Luckily there are supplements out there that will make a difference to the results you get. It all depends what you're looking for. WELLNESS MAGAZINE SPEAKS TO CROSSFIT FUNDI TYRON HATCH ABOUT FITNESS
How common is the use of fitness supplements?
Sports supplements are commonplace in most gym goers' cupboards. Most people who have done any amount of consistent training have used some sort of supplement recommended to them by someone at some point.
Which supplements are the most popular?
It all depends on the field of fitness you're in. Most weight trainers use a protein powder of some sort where endurance athletes, for example, tend to lean towards carbohydrate gels on race days.
Which supplements have you found to be the most effective, in your experience?
It's difficult to say. The use of supplementation should be considered on an individual basis - once a person's diet has been carefully assessed. If you're struggling to get the nutrients you need from food then, then you should consider supplements. These should be tailored to your specific training goals. As a CrossFit trainer, I always recommend a post-workout whey protein, or post-workout drink. Something basic to help the body recover as quickly and efficiently as possible.
When should you take them - i.e. before, during, or after exercise?
Proper nutrition is key. Priming the body for exercise is really important. The nutrients you put in your body pre-workout are essential to getting the most out of every workout.
The same can be said for post-workout nutrition. If you use up nutrients by working your body hard, it is imperative to get nutrients back into your body straight after a workout.
Are fitness supplements all suitable for both men and women?
Again, different supplements have different goals in mind. In general, men's and women's goals are different and therefore their supplements and products will vary. Results are directly proportional to the type of training one does, as well as what you consume. That includes what you eat, drink, and what you do (or don't) supplement with. The same can be said for post-workout nutrition. If you use up nutrients by working your body hard, it is imperative to get nutrients back into your body straight after a workout.
How important is protein and is protein supplementation a must?
A protein supplement is quite an important one. Amino acids in protein are essential to helping the body recover after bouts of exercise. Muscle is built by damaging it through carefully targeted and managed workouts. It's when the body uses protein to rebuild muscle that it grows.
What are your favourite forms of protein supplement?
I am a believer in keeping the product as pure as possible. With that in mind a good whey isolate is important.
Can you be vegan and be 'CrossFit fit'?
Anyone can be 'CrossFit fit'. The beauty of CrossFit is that all the workouts are scalable. It is essential for all human beings to be able to perform basic movements like squats, deadlifts, presses, pulling, running, lunging and throwing. If they can't, it is my job to help them fix any issues to be able to perform these tasks, whatever their fitness level is. This isn't dependent on diet.
Tyron is an internationally ranked CrossFit Games champion and co-owner of CrossFit District 6, one of Africa's biggest CrossFit boxes (that's 'gyms' to the uninitiated). Findhim at crossfitdistrictsix.co.za
Remember that everybody is different and a number of things, like your age, diet, the activity you do, and any illnesses you have or medication you take can affect the way supplements work for you ' or not. If in doubt, talk to an expert. See Things you didn't know about fitness supplements on page 58 to find out more.
did you know?Whey is a protein naturally derived from milk. It's called a 'complete' protein that contains all of the nine essential amino acids. Research suggests that whey isolate - which is what you'll find whey protein labelled as because it's isolated from the curd in milk ' helps you gain more strength, lean body mass, and a greater loss in fat, than people who don't take it.Look out for these supplementsCREATINE
Creatine is a natural substance that the body makes from protein. It turns into creatine phosphate, which helps make a substance called adenosine triphosphate (ATP) in the body. ATP gives you energy for muscle contractions, which is one of the reasons why creatine is one of the most popular supplements for people looking to build muscle.
HOW IT WORKS
Creatine doesn't only give your muscles energy. Studies in the journal Medicine & Science in Sports & Exercise found that muscle fibres grow when a person takes creatine. Many people take it for this reason ' to help grow muscle.
HOW TO TAKE IT
There's no hard and fast rule on when the best time is to take creatine. Before a workout? After a workout? The general consensus is to do what works for you. Follow the directions on the label.
Amino acids are the building blocks of protein, which the body uses to make muscle accuracy. Branched-chain amino acids are amino acids including leucine, isoleucine, and valine, which are grouped together in a particular way on a molecular level (this is why they're called 'branched'). They're used in medicine and, more recently, in sports nutrition too.
HOW DO THEY WORK?
Branched-chain amino acids stimulate muscle growth. Better yet, it's believed that they actually help prevent the muscle loss that can come with weight loss. So BCAA supplementing is popular among people looking to lose weight and gain muscle at the same time.
HOW TO TAKE THEM?
It's often suggested they're taken after workouts as part of a recovery drink.
WHEY PROTEIN HOW IT WORKS
Whey protein is completely natural. It works by supplementing the protein you're already taking in. One of the reasons it's such a popular supplement is that it's a form of protein that the body can readily use, breaking it down into what's needed to build muscle.
“Wellness Warehouse strives to help you live life well but because we are retailers and not medical practitioners we cannot offer medical advice. Please always consult your medical practitioner before taking any supplements, complementary medicines or have any health concerns and ensure that you always read labels, warnings and directions carefully, prior to consumption.”