Feeling great and looking amazing is a high-priority goal for most of us. Over the course of a year, fitness studios across the country will see around 100 million people join their programs in the hopes that working out hard enough will whip them into shape and earn them the body of which they’ve always dreamed.

While fitness enthusiasts work hard in the gym, many of them decide to advance in their journey by taking fitness supplements. However, is the use of creatine, BCCAs, preworkout protein powder and L-glutamine really a healthy way to reach fitness goals? Let’s explore the benefits and drawbacks of these fitness supplements.

Creatine

Creatine was first discovered all the way back in 1832. Since then, it has become a staple for those who want to produce more energy within their muscle cells, enhance high-intensity exercise performance and build muscle overall. This supplement works by “(lifting) water content within your muscle cells, which causes a cell volumization effect that may play a role in muscle growth,” according to Healthline.

While this supplement may seem like the perfect answer to muscle growth, it has its downsides. Creatine may cause one to experience weight gain, bellyaches and damage to the liver and kidneys. Be cautious and listen to your body if you decide to incorporate creatine into your daily regimen.

BCAAs

Branch-chain amino acids (BCAAs) are proteins that muscles use as fuel. The acids that make this chain are leucine, isoleucine and valine. Taking BCAAs as a supplement can lead to benefits such as muscle growth, faster muscle recovery, a reduction in muscle wasting and aiding those with liver disease.

Aim to take no more than 12 grams daily for up to two years to steer away from potential side effects, like the loss of motor coordination and stomach issues.

Preworkout powders

Most tasty preworkout powders contain a large amount of caffeine. The goal of preworkout is to give a person added energy during their workout so they don’t become fatigued after a few exercises — the benefit being the potential to have a longer and more successful workout.

Taking a high amount of caffeine does have its cons, such as jittery nerves, headaches and water retention. If you decide to take preworkout powders, start with a low dose and work your way up to ensure your body reacts positively to this supplement.

Protein powder

Protein powder is just what it sounds like: It is protein taken from peas, hemp, rice, eggs and milk, which is then made into a powder for easy and convenient consumption. Many companies will also add in flavorings and other vitamins.

While we all know protein is important to our diet since it aids in muscle building and tissue repair, it may come as a surprise that there are some drawbacks. When you take protein supplements, they can contain a high amount of sugar and other hidden ingredients that can cause issues such as stomachache. Be sure to read the ingredients list when purchasing a protein powder to find the best fit for you.

L-glutamine

L-glutamine is an amino acid. However, it is arguably the most important one since it is a component of other amino acids and glucose. It’s created in the muscle and then carried to other organs for a protein source.

The amazing benefits of L-glutamine include rebuilding damaged tissue, aiding in digestion and supporting a healthy immune system. Yet, it’s vital to know the potential side effects, such as headaches, abdominal pain and constipation.

Fitness supplements such as creatine, BCCAs, preworkout protein powder and L-glutamine can be of value when building muscle. Conversely, the potential side effects can have some detrimental impacts on overall health. If you decide to use fitness supplements, be cautious and reduce intake if you do experience any negative effects.

Lindsey Certonio is a project manager at Fullcast, a Silicon Slopes-based, end-to-end RevOps platform that allows companies to design, manage and track the performance of their revenue-generating teams.

Newsletter