Pros and cons of fitness supplements... 

Health consciousness has become a trending habit among the youth. While some strive hard to have a well-maintained body, others simply do some workouts to keep fit. Keeping fit requires regular workouts and a balanced diet. But youngsters in the 21st century need everything at an instance. So in order to stay in shape they would substitute the option of a balanced diet with an intake of supplements. While a small portion of red rice, an egg, vegetables such as carrot, meat and fruits would provide a balanced diet, it would never have any side effects on your body. But the intake of supplements would have both pros and cons. Today, we look at how these supplements have changed lifestyles and a few tips to follow when using them in future.

Comments from fitness instructors and gym enthusiasts 

Physiotherapist and fitness instructor Sarath Samarakoon said that fitness supplements were used in the 1950s and ‘60s by Olympians. “They contain high proteins and would directly suppress essential hormones like your sex hormones. Excessive use of supplements would result in decaying teeth, impotence, loss of hair and many other conditions. There are natural physical needs of the body. When you take supplements it becomes a day-to-day requirement. Your regular intake of diet should be equal to your output. In third world countries people thrive on nutritional diets. But if you run behind taste you will never get a nutritional diet. If your mother comes and asks what you would like for dinner and if you say you like dhal curry and rice then she will cook it for you. She will not know the nutritional content of it but she will prepare what you like. Many people don’t have a knowledge about diet.”

“Young people come to my gym just after they leave school. So when I ask why they are here the most common response is to get a well-maintained body. So at the time they need to master their knowledge they come here to master their brain. They are wasting their parent’s money and their valuable time as well. I have no music in my gym. During workouts they have to concentrate on what they are doing. It should be a stress reliever for them. Stress comes in 2 forms; physiological and psychological. If physiological reactions get worse you will get diabetes, backaches, migraines and various other conditions. If it affects you psychologically, you will become adamant, hot-tempered and be very dominating. Everybody can start up a gym but many do not know how difficult it is to continue. My suggestion is that all fitness centres should be registered by the medical college the way I have done. I have implemented a routine called Power training where a lot of workouts are done alternatively. But many don’t like it. Some people do body-building but they cannot even do a simple task like digging a pit to plant some vegetables. People should thrive on a balanced diet and not on these artificial substitutes.”

Dilshan Senarathne

“Fitness supplements are an extremely broad category, and may include basic dietary supplements like Whey Protein, all the way up to more advanced enhancement supplements like Fat Burners and Pre-Workouts. The common misconception that needs to be addressed before discussing supplements is the distinction between supplements and steroids. They just aren't the same thing! The case with supplements as with anything else is that it needs be applied in correct doses to enhance the nutritional benefits of an already balanced diet. Supplements are just that, additions to your diet, not replacements. In moderation, supplements are an effective addition to attaining your fitness goals.”

In his comments, Tishan Amarasena, a fitness enthusiast said that there is no problem in taking supplements. “They are proteins after all and even doctors have recommended them.”

Tips to maintain a healthy body 

1. Food - While bulking, you want to eat more calories (more than maintenance), and also eat more often. So in essence, you will be eating smaller meals than you would if you were only eating three each day (like normal humans). These meals will consist of protein, carbs, and fats. You should strive for at least 6-8 small meals per day. By eating more often you will have a constant supply of fuel throughout the day.

2. Compound movements - Compound movements are what make you grow. Isolation movements are more for shaping muscles rather than jacking up the growth hormones in your body and gaining some mass. Compound movements are the squats, deadlifts, barbell presses, military presses and similar movements.

3. Rest - It's a fact that you don't grow while in the gym. You grow while you rest outside of the gym. After about an hour those effects start to diminish and you will be about the same size as you were before you stepped into the gym that day. You need to rest your muscles and get adequate sleep at night to help increase growth hormones in your body, which in turn help you gain lean muscle mass.

4. Post-workout meals - Post-workout meals are very important. You can think of it as an old coal train. You throw a whole bunch of coal in to start the train and then you stop giving it coals. What eventually happens? The train stops. Same goes with your body. The food you eat pre-workout gets used as fuel for the body during exercise.

5. Increase your calories - In order to gain weight muscle, you must increase your calories. An easy way to do this (especially if you are stuck at the same weight) is to track your calories. When you find out how many calories you are eating which maintaining your weight, add 250-500 calories each day, and by the end of the week see if you gained any weight.

The use of protein powder by women

In her comments, Tanuja Perera, an elegant fitness instructor said, “My opinion on getting your daily protein requirements is that getting it from a whole food is best. There are more nutrients in whole foods than there are in powders and you lose nutritional value by drinking nutrients and vitamins instead of eating them. The one time I would suggest a woman takes a protein shake is directly after a resistance training. It is advised that you get your protein in approximately 30 minutes after a heavy training session. The reason I think protein shakes are suitable at this time is because most people don't feel like eating directly after training. In this case a protein shake offers a quick dose of protein which the body needs for muscle recovery and gains. But my opinion is natural is always best so if you are able to eat whole foods directly after training that would be your best bet.”

By Kamanthi Wickramasinghe
Photographs of the gym and Sarath Samarakoon by Nisal Baduge