Working Out with Supplement or Regular Food - Essay Example

Working out with supplement or regular food? Being in shape is never only about diet or exercise; it is always the optimal combination of the two. Doing exercise without establishing controls on the quantity and quality of food does not yield the desired results. Although for some people, consuming balanced diet in a limited and regulated way does help control the weight, yet they are still deprived of the tremendous physical and psychological benefits of physical workout including improved blood-flow and pleasant mood. Supplements are very popular among the people who work out these days. People see supplements as a short-cut to achieving the desired shape. Under the growing effect of heavy advertisement by media, people are increasingly relying on the power of supplements compared to that of regular food. While supplements are a quick and effective means of achieving the desired results, results obtained by consuming nutritious and balanced regular food are no less promising and are safer. There are three main kinds of supplements that may be of help during a workout provided that they are taken in the right amounts; hormonal supplements, energy supplements, and nutritional supplements (Klerck). Hormonal supplements include supplements that boost the levels of testosterone or growth hormone in the body. These supplements are typically prescribed during the developmental stages to facilitate a child’s transformation into a fully grown adult. Some examples of energy supplements are caffeine and creatine. Energy supplements are typically consumed for optimal productivity in physical work out. They are known as energy supplements because they give a boost to the bodily systems. Nutritional supplements like whey protein and fish oils play a role in remodeling as the muscles repair after the work out. Nutritional supplements are significant for quick recovery and results after physical work out. The benefits or usefulness of supplements for workout cannot be entirely denied. Both testosterone and growth hormone play an important role in muscle building. Creatine supplements have been found to increase lean body mass in women (Greenwood, Kalman, and Antonio 203). While caffeine increases blood flow to the muscles, creatine facilitates the production of adenine tri-phosphate in the body that is its main energy source. On the other hand, nutritional supplements reduce inflammation caused by the breakage of muscles during the work out and strengthen the membranes of cells in the body, thus facilitating recovery and repair of muscles. Supplements do provide an individual with the promised benefits when taken in the right amount and as prescribed by the trainer. However, in their attempt to maximize the results in a very short span of time, many people tend to overconsume the supplements and this adversely affects their health (“Thinking of taking”). Dieticians and doctors do not underestimate the power of a balanced and nutritious diet in providing an individual with the benefits traditionally claimed by the supplement manufacturers; Although supplements do play a cardinal role in muscle building, “But [people] could get the same benefits from introducing high-protein foods to their diet as snacks or adding them to their normal meals to enhance the protein content. Although protein shakes are convenient, not all of them are suitable to be used as a meal replacement, because they dont have all the vitamins and nutrients that a balanced meal would contain” (Govindji cited in “Bodybuilding and sports”). Balanced diet, high in protein can help the muscles grow and become strong; “No matter what the muscle heads in the gym or the advertising in the muscle magazines "report," you will grow tremendously just fine by eating, as long as it’s the nutrition your body needs” (Laws). One general misconception among people is that they can eat whatever they like as long as they are providing their bodies with essential minerals and nutrients by consuming supplements. For a healthy body, refraining from bad diet is just as important as consuming the essential minerals and nutrients. Sometimes, all it takes is one bite of a burger to get food-poisoning. The high-calorie, sugar-loaded, and inorganic prepackaged foods with their shelf-lives prolonged through preservatives may have drastic effects on health even with the consumption of nutrient pills. “Fruits and veggies have almost every vitamin and mineral imaginable in them, plus fiber. And they taste way better than Metamucil” (Baker). A much better way of having strong and healthy bones than taking a supplement is consuming food rich in calcium including dairy products, leafy green vegetables, and nuts and food rich in iron including shellfish, lean meat, and fish. The American Dietic Association (ADA) advocates the consumption of balanced diet for better health and prevention from diseases more than consuming supplements or pills (Stones). Challenges associated with relying on balanced diet include people’s varying perspectives on what constitutes balanced diet, and their lack of commitment to a schedule and constraints on the quantity of its consumption. “While a balanced diet is better than junk food and will protect against vitamin deficiency, the main problems with the concept of such a diet are that it is too general and that interpretation can vary markedly from one person to another” (Prasad and Prasad 29). People are confused when media suggests that eating whole grain, chicken, butter, and vegetables is healthy but when all these things are combined in the form of a burger, it becomes junk food. It is important to realize that a burger is not inherently junk food; it is the conditions in which it is prepared and the preservatives that are added to it that make it lose its nutritional value. To conclude, people take supplements because they affect the internal bodily mechanisms in ways that are favorable for muscle building. Supplements are helpful for achieving the desired bodily effects as a result of workout; though they need to be taken with precaution. Achieving the desired results from taking supplements requires careful administration. It is safer to rely on natural diet that is rich in nutrients and is balanced. However, one should always watch out for hygienic conditions of food preparation, and consume best quality food in controlled quantity. Works Cited: Baker, Katie. “A Healthy Balance: Food vs. Supplements.” AANP. 2014. Web. 27 Feb. 2015. . “Bodybuilding and sports supplements: the facts.” NHS. 10 Oct. 2013. Web. 6 Feb. 2015. . Greenwood, Mike; Kalman, Douglas; and Antonio, Jose. Nutritional Supplements in Sports and Exercise. Springer Science & Business Media, 2008. Print. Klerck, Ray. “What’s Up?” 3 Jan. 2014. Web. 6 Feb. 2015. . Laws, Daryl. “Protein supplements not necessary for bodybuilding.” Times-News. 11 Feb. 2013. Web. 6 Feb. 2015. . Prasad, Kedar N., and Prasad, Che. Fight Cancer with Vitamins and Supplements: A Guide to Prevention and Treatment. Inner Traditions / Bear & Co, 2001. Print. Stones, Mike. “Balanced diet beats dietary supplements, claims ADA.” 7 Dec. 2009. Web. 27 Feb. 2015. . “Thinking of taking food supplements?” safefood. 2008. Web. 6 Feb. 2015. .   Read More