Find Your Free Essay Examples

Pros And Cons Of Dietary Supplements 2

Pros and Cons of Dietary Supplements 2

Pros and Cons of Dietary Supplements

Achudathan shiju

Mahdi Rahimian


November 30, 2018

Pros and Cons of Dietary Supplements 2

​Dietary supplements are the products which includes vitamins, amino acids, minerals, botanicals or any combination of these according to their ingredients. We will be able to get these supplements by the form of powder, liquid, capsules and soft gels. It is very difficult for the Athletes, Bodybuilders and dieters to deal with their day by day micro and macro nutrient requirements. During such situations, the benefits of supplementation comes forward. The most commonly used supplements are; Whey protein, Creatine monohydrate, Branched chain amino acids and Glutamine. It has been exceptionally controversial whether these supplements really improving athletic performance, health and life span. Here I am going to discuss the benefits and demerits of each supplements and why supplements are important, discuss what are the precautions to take before consuming these supplements. I found all the information regarding dosage, impact on body and so on from lab reports across the USA.

Firstly, whey protein is a purest form of protein which is derived form milk. (Balik) Whey protein has a complex form of cha amino acids and it includes 9 essential amino acids. Whey protein has the abilities to act as an anti oxidant, moreover it is low in lactose content. Whey protein is a significant supplement for bodybuilders, it helps to improve muscle building and it will help bodybuilders and athletes to recover after intense workout session by bringing up more protein to their body. The Journal of Nutrition 2010 studies shown that whey protein could reduce the amount of bad cholesterol called low density lipoproteins. (Ellis, Dhaliwal S 2010)

Bodybuilders and training athletes often use whey protein in their post workout and with some of their meals too, usually they consume 25 to 30 grams after their workout session. The protein requirements are generally calculated according to a person’s weight, usually it is 2 grams per pound of body weight. Whey protein consumption above 200 grams daily is extreme and I cause the liver to get overloaded and it may gradually lead to kidney failures also. the correct proportion of whey protein consumption will not make any sort of impacts.

Creatine monohydrate is one of the most significant supplements which provide incredible strength gain and quicker size is not un common to gain 5 pounds or more of body weight within two to three weeks with noticeably larger muscles. (DeLuca) This ever-popular supplement is the second most important component of every bodybuilder’s nutritional plan. It produced naturally by muscles, creatine has been reported to promote significantly grater gains in strength, lean muscle development and performance primarily of high intensity exercise also create endurance and help to create the pump and that make an athlete’s muscles so full at the end of a workout. Creatine also helps to recycles the vital energy source called adenosine trisphosphate of muscles, increased creatine levels improve a person’s faster muscle recovery and it optimize additional energy. (Miller, Kenneth Levine 223)

The over dose of this substance makes more impact on teenagers than adults. Mostly teenagers misunderstood like creatine will make them super hero and they consume more than the recommended average dosage, this extreme mistake creates tremendous side-effects like kidney stones, asthma and as long as they over consume it, it will cause even their death. Long-term investigations regarding creatine usage have not been taken place yet. But for sure there will be possibilities for kidney damage. Creatine mono hydrate implement more on young athletes that is why when they taken as its recommended dosage, it never let any side effects to arise. (Deluca et al.)

The recommended dosage of creatine is for pre-workout is 3 to 5 grams, it is 30 minutes before workout. As the same as post workout also.

Zinc Magnesium Aspartate (ZMA) is another supplement which enhance the levels of two main muscle growth hormones called testosterone and insulin. Due to the enhancement of these hormones, it can help for better recovery when used in conjunction with intence weight training and it brings increased muscle size and strength as well. Zink is also involved in muscle protein synthesis. Magnesium works on the pathways that influence muscle growth there is no side effects for this supplement. The recommend usage for this supplement is 20 milligrams of zinc and 300 milligrams of magnesium respectively. (Journal of Exercise Psychology October 2000)

​Finally, food is the best way to get all the nutrients that we need. But in case of people who physically more active, it is very hard to manage their diet. In such situation supplementation is the best way to deal with. Now a days people especially teenagers start supplementation without getting proper knowledge. Everyone’s nutritional needs are depending on their body composition, age, type of food they eat and so on. It is always better, consult a doctor or a nutritionist to know your body and follow the recommendations prior to start supplementation.


Keri Marshal (June 2004). Thorne research incorporated (2004, pp. 136+.

Rognvaldardottir N. Icelandic Food and Cookery. New York, ( Hippocrene books 2001).

Dillard CJ, walzem RL, German JB. Whey protein components: mammalian nutrition: what we know and what we may be overlooking. (rev Food sci Nutrition 2002; 42: 353-375.

Ellis, Dhaliwal s (2010).

Muscle memory (2018, 32-34).

Volek JS, Duncan ND, Mazzetti SA, Staron, putukian M, Gomez AL medicine and science in sports and exercise (01 August 1999).

Colin D Wilborn, Antony Almada, Brandon m Marcelo (journal of international society of sport nutrition 2004).

Pros and Cons of Dietary Supplements 2