If you’re interested in health and fitness, it doesn’t matter what your fitness goals may be, there’s a very strong chance that you will have considered using supplements in one way or another. The supplement industry is currently one of the most lucrative and competitive industries on the face of the earth, which is both a blessing and a curse for the fitness enthusiast. It is a blessing because there are some great quality products out there if you know where to look. It is a curse because as there is so much to choose from, things can become overwhelming, and sometimes, you may come across an inferior product. No matter what your feelings on fitness supplements may be, the general consensus is that they’re here, and that they’re here to stay. But what are some of the most popular fitness supplements currently on the market, why are they so popular, and are they really as great as they’re made out to be? Well, let’s take a look, shall we? Below we’ll be taking an in-depth look at some of the most popular fitness supplements on the market today.

Whey protein – Whey protein is THE MOST POPULAR fitness supplement in the entire world, and this has been the case for decades upon decades. Whey protein is derived from cow’s milk and it is actually obtained when the milk is separated and turned into cheese. When this occurs, the milk splits and leaves behind solids (curds) and liquids (whey). This liquid whey protein is then taken away and is processed, filtered, and treated in various ways before it is flavoured, powdered, and packaged before being shipped off the health stores, gyms, and supplements stores all over the world. Whey protein is a fast-absorbing protein that is incredibly popular amongst bodybuilders. Protein is vital for the growth, maintenance, repair, and function of muscle, and whey protein is a great way of replenishing your protein stores fast. The most common form of whey protein is whey protein concentrate. Most concentrates provide around 80% – 85% protein per serving, leaving 15% – 20% of the remaining nutrients coming from fats and carbohydrates. Whey protein isolate undergoes more vigorous and complex filtration, meaning that the end result is a much purer protein. Whey isolates provide around 95% pure protein per serving, making them a little more expensive, but well worth it if you have the budget.

I’ve heard protein supplements are bad for you? – This is not strictly true. Some people have indeed claimed that protein supplements are bad for you and that too much protein can be bad for your kidneys, though they don’t quite have their facts right. If you consume protein supplements as instructed, and don’t exceed the recommended daily intake, not only will you be perfectly fine, you will actually benefit hugely. If you take more than you should however, then like with anything else, your health could suffer.

Creatine – Next up we have the second most popular fitness supplement in the world – creatine. Creatine is a naturally occurring amino acid that is actually produced within our very own bodies. Despite the fact that we can produce it naturally, unfortunately the amounts we can produce are not high enough to be of any real benefit in terms of athletic performance. Creatine is found primarily within our skeletal muscles and the supplement is used primarily to help fuel the body and increase performance in the gym, athletic field, or anywhere else for that matter. Creatine works very differently to protein supplements when it comes to assisting with muscle growth. You see, creatine helps the body to synthesize ATP, or Adenosine Tri-Phosphate. ATP is used by the cells in the muscles as a key source of energy. The more ATP the muscle cells can absorb, the harder the muscles can work. Creatine therefore, helps the muscles to push themselves much harder than usual, and to last longer before they eventually give in to muscle fatigue. The harder you can train in the gym, and the longer you can train, the more efficient your workouts become, so you get more done.

Beta-alanine – Beta-alanine is a naturally occurring amino acid that also happens to be very popular amongst bodybuilders and strength athletes. It is a non-essential amino acid which means that the human body requires it, but cannot produce it naturally, so it must be consumed in dietary form, either through supplementation or through whole foods. Beta-alanine is renowned for its ability to help enhance athletic performance whilst engaging in physical exertion. Primarily it is able to achieve these results by boosting intra-muscular concentrations of L-carnosine. This is very important because experts have found that, when we exercise, hydrogen in the body leads to a reduction in PH levels, causing conditions to become more acidic. This increase in acidic conditions means that lactic acid builds up quicker, and in higher concentrations. Lactic acid is a by-product of exercise and it is responsible for muscular fatigue and painful muscle cramps. Beta-alanine however, helps to keep PH levels higher, and slightly more acidic, meaning lactic acid build-ups are suppressed. In basic terms, beta-alanine boosts carnosine levels within the muscles, helping to stop lactic acid from building up and causing the muscles to cramp up and to fatigue.

BCAAs – Finally we’ll finish up by looking at Branch Chain Amino Acids, or BCAAs for short. BCAAs get their name because their molecular structure, when viewed under a microscope, resembles a branch of a tree. BCAAs consist of three amino acids: Leucine, Valine, and Isoleucine. BCAAs help to initiate and stimulate protein synthesis, making them ideal for post-workout recovery. BCAAs help to shuttle important nutrients into the muscle cells, helping the muscles to begin repairing themselves after a physically exhausting workout. They also help to regulate protein metabolism within the body and can even improve endurance levels by keeping the muscles fed with a steady stream of nutrients as you train. Because of this, BCAAs are common sipped on intra and post-workout, though some begin sipping them before they train as well.

So, are fitness supplements worth it? – If used correctly, fitness supplements are indeed well worth the investment and they can really help you take your training to the next level. The thing to remember with fitness supplements is that they don’t work miracles. If you want to get the most out of them, you need to use them alongside a healthy diet, whilst making sure you are working out regularly and smartly.