Rising trend of supplement use raises concerns about safety and effectiveness

As a student in a high school, I see many students talking about what supplements they take to either put on size or move more weight in the gym. In order to further my research I interviewed Alex Velez, a prominent gym athlete at the Experience Fitness Center in Waukesha Wisconsin.

What would you consider the best combination of natural supplements in which you’ve seen the greatest improvement?

• Creatine HCL or monohydrate
• protein powder
• vitamin D
• Vitamin C
• Water
• Solid food

He stated that these things should be the bare minimum and they are the traditional way to achieve peak performance within the gym. He added that although it is good to drink protein shakes, you are what you eat. So whether the goal is to put on size or cut down, everything comes down to dedication in the gym and obtaining a healthy life style.

Is creatine really as good as everyone on social media says it is?

Mr. Velez expresses his opinion by stating that creatine is not going to cause miracles to happen but you will definitely pack more size and get more explosive energy while working out. The downside is that it will make you thirsty.

 How much protein should people consume per day?

As much as you can but a good range is about 25-30 grams per meal.

It is dangerous to take these supplements at a young age?

Mr. Velez also clarifies the concerns that come along with taking certain supplements especially when taken at a young age. He states that things such as creatine have been heavily studied and prove to cause no harm. However, he recommends waiting at least until you’re about 15 years old to start working out somewhat intensely and start taking supplements such as creatine.

Has weightlifting changed throughout the years and in what way?

The way people work out has changed in the past few years: “When I first started working out I saw more people doing cardio whether that meant treadmill exercises however it seems that especially the younger crowds are focusing on weight lifting.”

Could you give me your opinion on the importance of rest/sleep?

Mr. Velez said that the amount of work you put in will do nothing if you don’t allow the body to rest and recuperate.  He also states that individuals need to sleep at minimum of 7-8 hours daily.

Is blood flow restriction training beneficial? Does it work?

He explains that blood restriction training is most definitely beneficial. Because you lift less weight, it decrease joint issues. In addition, this training style floods muscles with nutrients. Blood restriction training increases the intensity. Therefore, you’re able to use less weight while still shocking the muscle. He concludes by clarifying that blood restriction training has worked for him but it is all dependent on the type of training that individuals want to undertake.

Overall, while interviewing Mr. Velez I was able to see a vibrant gym. People of all ages, gender, and weight class with the goal of self-improvement, come to work out on a daily basis. Often these individuals come from a long day’s work yet they still show up with a smile on their face ready to hit PRs (personal records). To be honest it is quite admirable to see people’s motivation. Most supplements currently being taken in the gym have been heavily studied and show no serious harm. Therefore as long as these supplements are taken moderately and with precaution, I don’t believe there is any concern surrounding this topic. Once again though, is adding an extra $50-100 bill to afford these supplements at the end of every month really worth the benefits?