CREDIT: NATHAN SHAW
Nathan Shaw calls pre-workout supplements his "secret weapon."

Taking nutritional supplements has become routine for many avid gym-goers. A former Master's student at Brescia conducted a survey of Western University students regarding supplement use. The study revealed that of the students who were physically active, just over one-third (37 per cent) were using some form of supplement — a majority of these people were male. These supplements often contain ingredients like creatine, caffeine and protein. They have specific dosage recommendations and are often taken right before or after a workout. In a society that's so obsessed with body image, it can be easy for gym-goers to overuse these products and become dependent on them for their workouts.

Pre-workout supplements, which are often blended into shakes, have become very popular over the last five years. Nathan Shaw is an avid gym-goer who uses supplements on a regular basis. "I go to the gym every day, but only use them (pre-workout supplements) on the days I'm lifting weights; some days I just do cardio and don't take them." Shaw uses two pre-workout supplements focused on increasing energy and enhancing muscle strength, they contain ingredients such as caffeine, creatine and beta-alanine.

Rick Melo, fitness consultant at Fanshawe's Fitness 101, explained the benefit of pre-workout supplements, "It's got everything combined. Many of them have creatine, glutamine which is good for muscle repair and helping out with your immune system and also your stimulants as well."

Caffeine is a very common ingredient taken before workouts. "The caffeine part does increase their level of performance and it does work, it acts as a stimulant," said Dr. Leonard Piche, a professor in Nutrition at Brescia University College and registered dietician.

Although caffeine can be very beneficial for a workout, Melo warned users to be careful of how much they're consuming. "A lot of these products have a lot more caffeine than coffee does, but like anything, your body gets adapted to it and, say, by week four you're not getting the same effects; they'll start taking more of the pre-workout and all of a sudden they're jittery for the whole day, or their sleeping patterns off. They're staying up till 4 a.m."

Creatine is another very popular ingredient as it provides the individual with more energy. "They're trying to increase the amount of creatine in their muscle," said Piche, "and that will allow them to perform physical activity, maybe give them that little extra edge."

Melo recommended it, "I would say creatine definitely works, when you follow the instructions, it gives you more energy so... you can do a few more reps, you can last longer in the gym, you can last longer in a cardio-based sport."

He added that the issue with many of these ingredients is one common misconception. "What some people will do is think more is better and that's definitely unsafe. Creatine, for example, can be hard on the liver, you need to drink lots of water when you're on it to make sure it's been used properly." With protein, it's the same idea; "if you eat too much protein in one serving, it's going to be stored as fat, anything that you over-consume turns to fat," said Melo.

If you are considering trying supplements for the first time, there are some things you should be careful of. Melo said if you're thinking of using supplements to enhance your workout experience, proceed with caution. "If you have the money for it and it helps you produce a better workout, then absolutely-just make sure you're following the safety guidelines and you should be okay."

Shaw learned this the hard way. "I think I'm addicted now ... I took way too much a couple of times, it's like the worst feeling imaginable, can't stop puking and can't eat anything. Basically, (it's) like a really bad hangover."

How often you take supplements will depend on your workout regimen as well as your goals. It's important to find a balance, said Melo. "You have to balance it out with your meals ... They're great for after a workout, if you don't have time to make a meal it can make up for it, but they should never ever replace meals on a regular basis."

Should you start taking supplements in the first place? "If they can afford it and it's actually contributing to their diet and it's not more energy than their body needs and they're not going to gain weight as a result and it's got a balance of vitamins and minerals in it, then go ahead," said Piche. He warned, however, that supplements can be expensive (approximately $25 to $50 a month), and that most nutrients obtained from these supplements can also be found in food.

Melo agreed, "People forget they're called supplements for a reason, they supplement a healthy diet. We should be getting most of our minerals vitamins, proteins, carbs and essential fats from our diet."

Shaw enjoys using supplements on a regular basis. "I just like the focus and energy, especially after going to school or work all day, sometimes you need that extra kick." But he doesn't necessarily recommend them to others, "Yeah, honestly, unless your dream is to become a body builder or pro athlete, you don't really need them."

Piche suggested speaking to a health professional before making a decision, "Have their diet analyzed first before they decide their going to purchase these supplements."