Common Mistakes in the Use of Dietary Supplements

Incorrect indication or timing, combination with other foods, intervals, cost-benefit perspective. Learn what compromises the efficiency of dietary supplements and discover the 10 main errors made when supplementing.

Access to dietary supplementation is increasing daily. It is highly probable that Brazil will soon be like the United States, where various types of supplements can be found on supermarket shelves, convenience stores, and snack bars. However, it is of no use for the population to have access to the best products without correct information about their use. The objective of this article is to present some common errors in the administration of dietary supplements. It is important to consult a qualified professional to adjust the appropriate supplementation for each individual, when deemed necessary.

1) USE OF ENERGY REPLACERS DURING AEROBIC ACTIVITY WHEN THE GOAL IS BODY FAT REDUCTION

It is very common to find someone on a treadmill and/or exercise bike, with the goal of losing body fat, consuming energy replacers as if it were water. The label content, stating that it is a replenishing drink for physical activity practitioners, associated with a pleasant taste, tends to encourage consumption. However, it is worth remembering that these drinks should only be consumed during aerobic activity in two specific situations: when the goal is to increase performance — due to the glycogen-sparing effect — or to replenish electrolytes during exercises lasting more than one hour. That is, the twenty or thirty minutes on the treadmill you do aiming to optimize fat burning will not have the expected effect if you consume energy replacers during the activity.

Whey protein is a fast-absorbing protein. This characteristic makes it very special in the post-workout period, when our body is eager for nutrients. But consuming whey protein with milk will delay this entire process. Both before and after training, the supplement should be consumed with water, aiming for rapid gastric emptying.

The main need of our body immediately after training would still be to replenish glycogen reserves depleted during physical exercise. The consumption of carbohydrates (dextrose, maltodextrin) in conjunction with a fast-absorbing protein source (whey protein) is recommended. Consuming only protein after training is a great waste.

4) TAKING CREATINE BEFORE TRAINING AIMING TO IMPROVE PERFORMANCE AT THAT MOMENT

Many people use creatine right before training, believing that it will positively influence exercise performance at that moment. The effect of creatine occurs only after cellular saturation, which takes a few days of supplementation. Therefore, the effect of supplementation is CHRONIC, not acute. Creatine intake can be done at any time of the day, preferably in conjunction with a simple carbohydrate food source. One suggestion is to add creatine along with the post-workout shake, which should be based on whey protein and dextrose.

5) INGESTING DEXTROSE BEFORE TRAINING AIMING TO OPTIMIZE PERFORMANCE

For most people, this practice could have the opposite effect of what is desired. Instead of improving disposition/energy during the activity, by ingesting dextrose before training, we can experience a drop in performance due to the onset of rebound hypoglycemia. In these cases, maltodextrin ends up being a more interesting alternative before training, but even so, some people may still experience this symptom. To maintain stable blood glucose, the best approach would be to ingest maltodextrin before and during training. Another idea would be to ensure a good intake of complex carbohydrates with a low glycemic index, consuming, for example, sweet potatoes, yams, cassava, whole-wheat bread, whole-wheat pasta, apples, and pears, about an hour before training. This way, carbohydrate supplementation would not be necessary, either before or during training.

As discussed above, whey protein is a fast-absorbing protein, and its amino acids do not remain in the blood plasma for a considerable period. Before sleeping, considering about eight hours of sleep, we would need a slower-absorbing protein source. Red meat, chicken breast, and egg whites would be examples of good food sources, while casein and albumin would be supplemental options. Both would be excellent measures.

Those individuals who enjoy good, uninterrupted sleep should not set an alarm to ring in the middle of the night to administer a “protein shake.” Enjoy your sleep, which will be much better! Now, for those with inconsistent sleep, this measure, without a doubt, would be a better alternative than raiding the refrigerator for inappropriate foods.

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