In a world of weak people we must strengthen ourselves. Having a compact body that compensates for the fragile and disordered thinking of this time. They are the virtual coordinates of Harold, the protagonist professor of muscular manby Jordan Castro, this fall’s novel in the United States. Lost in the atmosphere of an art college, listen podcasts on Marcus Aurelius and Jullo Caesar, he lifts weights and takes blends of beetroot, creatine, protein and energy powders that boost performance and volume. The idea crosses the discourse of many influencers: Modern life is weakening and in the face of every eventuality we must be strong. And note that it is marked on the shirts.
In this orgy, supplements to quickly gain muscle mass are devoured, but also pre-workout products, such as fat burners or thermogenics. The “natural” surname makes them believe they are harmless and healthy. “They can be useful for improving performance if they are supported by scientific studies, but not many have consistent evidence,” warns Dr. Nieves Palacios, a specialist in physical education and sports medicine. “Some are useful, but most have not been able to demonstrate great effects,” adds Dr Pedro Manonelles, of the Spanish Society of Sports Medicine (SEMED).
“Everyone who does it crossfit “He’s taking creatine,” says Dante G., a 50-year-old man. Took it for a month and is now on hiatus. Creatine reigns supreme in gyms and takes center stage in many bathroom medicine cabinets. It is one of the supplements with the most scientific support. The latest SEMED consensus document provides the highest degree of scientific evidence for increasing sports performance. Numerous clinical studies have shown that athletes taking it can generate between 5% and 15% more strength and endurance during short, repeated explosive activities, compared to people not taking any supplement.
“Creatine monohydrate increases strength and power, is useful in strength training and sprints. It is a substance well tolerated by the body and one of the supplements with the greatest scientific solidity”, confirms Dr. Palacios, who is also a member of the Spanish Society of Endocrinology and Nutrition.
Gemma Bes, consultant nutritionist at NDL ProHealth and Rafa Nadal Academy, points out that this supplement promotes recovery between sets because it improves intracellular hydration. Protein powders taken in the form of shakes or mixed with milk are as popular in gyms as they are on TikTok, where influencers They show how they add a teaspoon to their coffee every morning to nourish their body. The question that experts ask is whether they are really necessary: with an adequate diet, supplementation would probably not be necessary. “These substances help cover protein needs when the diet is not sufficient and can be very useful for increasing muscle mass,” explains Bes. But the body can only use between 20 and 40 grams of protein per meal for muscle synthesis (most powders contain 20 per serving). Extra protein is not stored and is broken down by the kidneys to be used as calories or stored as fat. Bes reminds us not to expect “miracle shortcuts”. “On their own, they don’t build muscle mass or improve performance. You have to train,” he warns.
For experts, part of the key to choosing these supplements is in the label: the fewer ingredients the supplement has, the better. Fewer added sugars, additives, preservatives or even vitamins and minerals. Some compounds usually have these elements above the recommended values. Dr. Palacios indicates that supplementing well depends on “optimizing” your diet and then determining with an analysis whether or not you need a supplement. In that case, it would be necessary to prioritize substances with sufficient scientific support and appropriately adjust doses according to each person’s goal. “You should choose products with batch certification (InformedSport / InformedChoice / NSF Certified for Sport) to reduce the risk of adulteration and avoid suspicious mixtures or mixtures without declared quantities,” he explains. According to her, the most common mistakes tend to think that more quantity equals better results, consuming them unnecessarily because they are fashionable, not taking into account the basic diet and buying low-quality products without certification.
Dr. Manonelles, also director of the Nutritional Accreditation and Certification Agency UCAM (Catholic University of San Antonio de Murcia), reminds us that no one should take supplements alone: ”We must avoid purchases online or from private individuals, as well as from fraudulent laboratories and unauthorized sports centers, because there is a lot of contamination with prohibited products.”
Palacios confirms that there is a risk of contamination with prohibited substances, such as synthetic stimulants and anabolics. State warnings are often issued, most recently for excess zinc and vitamin D in two supplements. “Contamination can occur during manufacturing or due to incorrect labeling, but in other cases it is intentional to enhance the effect.”
“Excess zinc can interfere with the absorption of copper and iron, a very high intake of protein can overload the kidneys in people predisposed to kidney disease, and some supplements can change the effectiveness of some medications,” explains the nutritionist. For her part, Dr. Palacios warns that you need to be especially careful when consuming creatine with caffeine or bicarbonate with pre-workout substances that act as stimulants and can cause intestinal upset. Although he points out that other supplement combinations can be helpful. This is the case of proteins with creatine to improve muscle hypertrophy and recovery.
Muscle is the object of desire and among gymbros Medical terminology and impossible routines abound. But there is no miracle recipe. The first step to good integration can start with something as unattractive as a doctor’s visit and blood test.
For true coffee lovers
Caffeine stimulates endurance, power and intellect. And he’s not the only one. Dr. Nieves Palacios also emphasizes that beetroot juice serves to improve the efficiency and resistance of efforts. In his opinion, the supplements with “growing scientific evidence” are: beta alanine, precursor of intramuscular carnosine, “which benefits efforts in repeated high intensity exercises”; beta hydroxymethylbutyrate, a “metabolite of leucine that reduces muscle loss,” and Omega 3, to improve inflammatory markers and cardiovascular health. “Everything should be taken under medical supervision,” he stresses. Leave it to the specialists.
