In the modern world a healthy lifestyle and physical activity are becoming increasingly popular. Along with this, interest in sports supplements is growing, which promise faster results, better shape and increased physical performance. However, there are many conflicting opinions around sports nutrition. For some, supplements are a useful tool, for others is a potential health threat. The most popular among people involved in sports are protein, creatine, L-carnitine and fat burners. So, below their properties, mechanism of action are considered to determine what is scientifically proven truth and what is a myth.
PROTEIN
Protein is a vital macronutrient. It is involved in the construction and restoration of muscle tissue, supports the immune system and ensures the normal functioning of the body. The need for protein increases in people who regularly engage in physical activity.
The recommended daily intake of protein depends on the level of physical activity:
• for sedentary people - about 0.8 g per 1 kg of body weight
• for physically active people - 1.2–1.6 g per 1 kg
• for strength training - up to 2.0 g per 1 kg
Protein supplements are a concentrated source of protein. They are made from dairy, egg or plant products and are not synthetic substances. The main myth is that protein harms internal organs because it is a "chemical" powder. Scientific studies do not confirm this for healthy people, provided that it is consumed in moderation. It is important to say here that by the words “healthy people” we mean everyone who does not have kidney problems and/or individual sensitivity or intolerance to protein.
At the same time, protein is not a substitute for a complete diet. Its main function is to supplement the diet when it is difficult to get enough protein from food. Therefore, protein is a safe and useful supplement, but not a magic bullet and cannot replace the main source of protein in the diet.
CREATINE
Creatine is a natural compound that is partially synthesized in the human body and comes with food. It accumulates in the muscles and plays an important role in providing energy during short and intense physical exertion. Regular use of creatine can help increase strength, endurance and faster recovery after training. That is why it is widely used in strength and functional sports. There is a myth that creatine is dangerous or addictive. In fact, when recommended doses are followed, it is considered one of the safest sports supplements. Increase in body weight, more noticeable relief and the effect of "poured" muscles is associated with water retention in the muscles. That is, creatine is an effective and safe supplement with a high level of scientific support.
L-CARNITINE: the myth of fast fat burning
L-carnitine is a substance that is synthesized in the human body and is involved in the transport of fatty acids to cells for energy production. Due to this, it is often advertised as a means for losing weight. In fact, L-carnitine can be useful only if there is physical activity. It does not burn fat by itself, but only supports energy processes in the body. Without movement and control of nutrition, its effect will be minimal, approximately 1-2% of the result out of 100%. The effectiveness of L-carnitine largely depends on the individual characteristics of the body, the level of physical activity and the general lifestyle, but most often it is just a marketing ploy, from the section of "magic pills". Therefore, L-carnitine can be an auxiliary tool, but not the main factor in weight loss.
FAT BURNERS: benefits or potential dangers?
Fat burners are the most controversial and at the same time the most attractive category of sports supplements for those who want to lose weight. The main component of which is caffeine, which temporarily increases energy levels and reduces appetite. The main problem is that fat burners do not eliminate the cause of excess weight gain and do not help lose weight. Their effect is short-term and is often accompanied by side effects, such as sleep disturbances, irritability or increased heart rate. Regular or uncontrolled use of fat burners can negatively affect the nervous and cardiovascular systems, and they also cost a lot, so because of this th level of stress will get even higher. The main fat burner is a calorie deficit, and if you just need to wait out hunger and there is no opportunity to eat - it is better to use black coffee, green tea or Coca-Cola Zero. So, fat burners are a myth and a marketing ploy.
Finally, I want to say that sports supplements are not a mandatory component of the training process. The basis of physical fitness remains a balanced diet, regular physical activity and full rest, and supplements can be useful only as an auxiliary tool. Their effectiveness depends on proper use and the real needs of the body.
In conclusion, I will say that sports supplements cannot be unequivocally called either harmful or universally useful. Protein and creatine have a scientific basis and proven effectiveness. L-carnitine can be useful in combination with physical activity, although in my opinion, this is nothing more than a waste of money. Fat burners are a myth that does not meet expectations and may carry risks.
References
1. Davies R. W., Bass J. J., Carson B. P., Norton C., Kozior M., Wilkinson D. J., Brook M. S., Atherton P. J., Smith K., Jakeman P. M. The effect of whey protein supplementation on myofibrillar protein synthesis and performance recovery in resistance‑trained men. Nutrients. 2020. Vol. 12, No. 3, 845. — DOI: 10.3390/nu12030845.
2. Focus on the Protein Fraction of Sports Nutrition Supplements. Molecules. MDPI. 2022. Vol. 27, No. 11, 3487. — DOI: 10.3390/molecules27113487
3. Buford T. W., Kreider R. B., Stout J. R., Greenwood M., Campbell B., Spano M., Antonio J. International Society of Sports Nutrition position stand: Creatine supplementation and exercise. Journal of the International Society of Sports Nutrition. 2007. Vol. 4, No. 6. P. 1–9.
4. Wax B., et al. Creatine for Exercise and Sports Performance with Recovery. Nutrients. 2021. Vol. 13, No. 6, 1915. — DOI: 10.3390/nu13061915
5. Broadspec Review. The bright and the dark sides of L‑carnitine supplementation: a systematic review. Journal of the International Society of Sports Nutrition, 2020.
6. Pooyandjoo J., et al. Effects of L‑carnitine supplementation on weight loss and body composition: a systematic review and meta‑analysis of 37 randomized controlled trials. Clinical Nutrition.
7. Clark J. E., et al. Comparing effectiveness of fat burners and thermogenic supplements. PubMed PMID: 33427571
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