Experts clarify the main doubts about the supplements used by those who train
When it comes to the consumption of dietary supplements, many people have doubts about what they should or should not consume, especially those who practice physical activity. Because of this, in the ranking of products that generate the most questions, there are whey protein, creatine, caffeine and omega 3, substances that are usually targets of myths due to misinformation. To clarify these points, we invited three doctors in different areas (Nutrology, Dermatology and Nephrology) to put an end to fake news. Look!
1. Whey protein is the same thing as anabolic steroids?
Myth. Whey protein is the whey protein that helps repair the muscles after physical activity. “Whey protein is a protein supplement while anabolic steroids are androgenic hormones that stimulate the development of certain body tissues. Therefore, they are totally different substances”, explains nutritionist Dr. Marcella Garcez, director and professor at the Brazilian Association of Nutrology (ABRAN).
two. Whey protein causes acne?
It depends. According to Dr. Cintia Guedes, dermatologist member of the Brazilian Society of Dermatology (SBD), before talking about this relationship between acne and whey protein, it is necessary to point out that acne is a multifactorial problem, caused by inflammation in the sebaceous gland.
“Let’s also remember that there is a relationship between milk consumption and acne, in predisposed individuals, since milk protein can increase sebaceous secretion. A dose of whey protein from milk protein can be equivalent to 6 to 12 liters of milk. Therefore, it will considerably increase the production of the sebaceous gland, culminating in a worsening of the acne condition in those who already have the problem, or contributing to the appearance of acne-like lesions – acneiforms – in individuals who do not have a tendency to acne”, says the doctor.
Since this is an individual answer, what to do then? “If the problem appears, the patient can replace the whey protein derived from milk protein beef protein (meat protein) or a protein supplement of vegan origin. And, of course, treating the acne and correcting the other possible causes,” explains Dr. Cintia Guedes.
3. Should lactose intolerants avoid whey protein?
Myth. According to Dr. Marcella Garcez, in fact, those who are lactose intolerant cannot take any whey protein, because the concentrated form (the most common type sold) contains lactose. Thus, these patients should choose the isolated form, with zero lactose in the composition, information that must be present on the product label.
“People with a lot of sensitivity to dairy derivatives, with indication of protein supplements, can opt for other sources such as beef proteinfrom meat, and the vegan protein powder, from legumes”, says the nutritionist.
4. People who do not train can consume whey protein?
True. Whey protein is a powdered protein and, as such, can be used if daily protein requirements are not met through food, or to add a practical protein option in snacks and intermediate meals.
“Regardless of going to the gym or not, this supplement can be welcome, without exaggeration, in the routine of anyone who has no contraindications. It is even a valuable supplement to prevent and help treat sarcopenia, helping to maintain lean mass, curbing the loss of muscle that occurs with advancing age,” explains Dr. Marcella Garcia.
5. Can creatine make you fat?
Myth. Creatine is an amino acid compound responsible for increasing muscle mass and training performance. “The main destination of creatine is skeletal muscle tissue, where it is a source of energy generation,” says Dr. Marcella Garcez, who adds: “As a supplement, it does not seem to increase the concentration of resting muscle ATP (the molecule responsible for muscle contraction and metabolic reactions), but it does help maintain ATP levels during maximum physical exertion, so its effect depends on training ”.
As for weight gain, the doctor explains: “Creatine does not make you fat, as it does not increase the amount of body fat, but it can lead to weight gain, because with proper training and diet, muscles should hypertrophy, which results in weight gain. . Increasing circulating levels of creatine in muscles may increase the amount of water within them, which should impact tissue volume and weight.” Remembering that weight gain due to increased lean mass is not the same as increased fat.
6. Does creatine make hair fall out?
Myth. Creatine is one of the most beloved supplements by gym goers for its association with increased strength and reduced muscle recovery time. And why is there this supposed relationship between creatine and baldness?
“Because of a study published in 2009 involving rugby players who used creatine for 3 weeks. In these athletes, there was an increase in dihydrotestosterone (DHT) [hormônio andrógeno]. So, as DHT is involved in the mechanism that leads to baldness, it was assumed that the use of creatine would be able to worsen this condition”, says Dr. Cintia Guedes.
However, the doctor explains that it is not possible to effectively associate creatine with the cause of the problem. “However, it is not known whether the athletes concomitantly used any anabolic steroids or other supplements, whether this increase in DHT led to an advance in baldness in genetically predisposed athletes, or whether this increase would also occur in non-athletes. Therefore, to date, there is no way to prove this relationship between creatine and baldness. For this reason, it can be used by patients with different degrees of baldness”, adds the specialist.
7. Can creatine develop kidney stones?
Myth. Creatine is an amino acid that generally exists in our muscles and brain. It is stored as phosphocreatine and is used as a source of energy, according to nephrologist Dr. Caroline Reigada, specialist in Intensive Care Medicine by the Brazilian Association of Intensive Care Medicine.
“People take creatine to improve muscle mass and athletic performance. Current evidence tells us that taking creatinine in adequate doses is safe from a renal point of view. Creatine supplements increase laboratory creatinine levels, but not kidney function in itself. Likewise, kidney stones no longer occur in those who take this type of supplement”, clarifies the nephrologist.
8. Can coffee be bad for people with high blood pressure?
True. According to Dr. Marcella Garcez, caffeine is a stimulating bioactive compound that can increase vascular resistance and impede blood flow by causing vasoconstriction, which results in increased blood pressure.
“A Food and Drug Administration considers a dose of up to 400 mg of caffeine a day safe (4 to 5 cups). High doses, however, can lead to increased blood pressure, palpitations and insomnia. The ideal is to maintain a moderate consumption of caffeine in hypertensive patients”, recommends Dr. Caroline Reigada.
9. Caffeine favors the weight loss process?
It depends. “It is true and myth at the same time. Caffeine is a substance with ergogenic activity, as it helps to increase physical performance, and thermogenic, because it can help to increase adaptive energy expenditure, during the practice of physical activities or in the digestive process, thus it can be a complementary strategy in treatments for weight loss. However, caffeine alone is not capable of promoting weight loss”, says Dr. Marcella Garcia.
It’s best to combine it with exercise and be in a caloric deficit (eating less than your body expends) to to lose weight, according to the doctor. According to pharmaceutical Patrícia França, scientific manager of Biotec Dermocosméticos, another possibility to help with weight loss is supplementation with Slim Green Coffee®, an integral biomass of the green coffee bean of the Coffea robusta species made up of chlorogenic acid and caffeine. “Both substances will act in burning fat, in addition to reducing the conversion of carbohydrates into fat, reducing its deposition and contributing to lipolysis”, says the pharmacist.
10. Does consuming omega 3 prevent injuries?
Myth. “Omega 3 supplementation in physical activity practitioners can have positive impacts on the biochemical indicators of lipid metabolism, influence the reduction of plasma lipoproteins (set composed of proteins and lipids) and the prevention of cardiovascular diseases”, according to Dr. Marcella Garcia.
“There are indications that the use of omega 3 fatty acids can help attenuate the effects of inflammatory processes in muscle injuries, because it helps to reduce the release of pro-inflammatory cytokines (proteins that modulate the function of other cells). But the simple fact that consume omega 3 will not prevent the occurrence of injuries”, explains the nutritionist. Therefore, to avoid injuries, value proper execution when performing an exercise and always have guidance from a Physical Education professional.
By Guilherme Zanette
Source: Maxima
I am an experienced author and journalist with a passion for lifestyle journalism. I currently work for Buna Times, one of the leading news websites in the world. I specialize in writing stories about health, wellness, fashion, beauty, interior design, and more. My articles have been featured on major publications such as The Guardian and The Huffington Post.