Fitness & Nutrition Blog - UK FITNESS PERSONAL TRAINING / Personal Trainer Aberdeen

Supplements Part 1

11/30/2018

Many people now take supplements to help them with health and fitness. The supplement industry is one of the fastest growing industries in the world. In 2012 it was reported that nutritional supplements were producing about $32 billion in revenue in the US and it is projected to double that by topping $60 billion in 2021 according to the Nutritional Business Journal.

The supplement industry is however filled with exaggerated claims and pseudo-science that are not supported by credible evidence. Many people can make the mistake of putting too much emphasis on supplement at the expense of a proper diet. Unfortunately, most diet supplements are overpriced or useless. If it seems too good to be true, it often is...

If you are considering taking a supplement a few things to consider-

Why are you taking the supplement and what are supposed benefits? (does it help with performance/help build muscle/help recovery/general health/fat loss etc).
Is there strong evidence to support the use of the supplement and it supposed benefits?
Are they worth the money, or just an unnecessary expense?
Could you get the same benefits through dietary sources?
Are the safe?
Are the legal? (especially for tested athletes).

This blog will look at the research behind supplements taken from research conducted by the International Society of Sports Nutrition- exercise & sports nutrition review update & research recommendations.

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Creatine

11/14/2018

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Creatine is a supplement that is often used to help improve muscle strength and athletic performance. There have been numerous studies that have indicated that creatine supplementation can increase body mass and/or muscle mass during training.

The International Society of Sports Nutrition (ISSN) also states that in their view it is the most effective nutritional supplement available to athletes to increase high intensity exercise capacity and muscle mass.

In this article I write about what creatine is and ISSN exercise & sports nutrition review update: research & recommendations 2018.

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NEAT- A Way To Help With A Weight Loss Plan

11/5/2018

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How many times have we heard someone say, “so and so seems to be able to eat anything they want and not put on weight, while I just have to look at food and I seem to put on weight, no matter what I eat, I put on weight”

There can be a few things going on-

The person who says they seem to be able to eat whatever they want and not put on weight is not eating as much as they think they are eating, whereas the person who says they “just seem to look at food and put on weight” is eating more than what they think (people are notoriously bad at estimating how many calories we consume).
The “eat anything person” is maybe exercising more.
Another thing that might be the difference and can go under the radar is NEAT.

NON-EXERCISE ACTIVITY THEROGENESIS

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Supplements Part 1

Creatine

NEAT- A Way To Help With A Weight Loss Plan

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