HIGHS AND LOWS
PILLS, POWDERS, TABLETS, TINCTURES – PERFORMANCE-ENHANCING SUPPLEMENTS ARE NOW A MULTIBILLION-POUND INDUSTRY. BUT WHILE SOME ARE STUDY-BACKED, NOT ALL COME AS PRESCRIBED. OUR EXPERT AUDIT SEPARATES THE GOOD, THE BAD AND THE DODGY
The 25 Most Potent Highs
FROM GYM-BAG WONDERS TO PROMISING NOOTROPICS, CONSIDER THIS LIST YOUR CURATIVE CHEMISTRY SET
Probably the second most prolific supplement in the fitness world, not to mention one of the cheapest. ‘This substance found in meat and fish has stood the test of time as a muscle-building elixir,’ says Andrew Tracey, a personal trainer, strength coach and nutritionist. Despite supp companies’ attempts to market ‘new’ creatine products, there’s no need to reinvent the wheel here; 5g daily of widely available creatine monohydrate is just as effective as pricier offerings.
Often spotted on the ingredients list of ‘brain health’ pills, ‘this fatty substance protects the nerve cells in your brain,’ says Claudia Gravaghi, a nutritionist and pharmacist. Taken as a nutritional supp, she says, ‘it might promote cognitive function and memory, especially as you age’. More research is needed, but so far, studies suggest improvements to symptoms of both ADHD and Alzheimer’s. Aside from supps, you’ll find it in fish, egg yolks and organ meats.
A common ingredient in easily available pre-workout supplements, beta-alanine supports the production of another compound – carnosine – which acts as a buffer against lactic acid, helping to slow down fatigue and keep you pushing hard. ‘Some studies have found that beta-alanine may not increase endurance or strength; instead it appears to increase the amount of time trainees can perform high-intensity exercises before becoming fatigued, which still sounds pretty good to me, no?’ says Tracey.
Just in case you were wondering what the number one most prolific supplement was, ‘Whey protein, a derivative of milk, has long been the default option for trainees looking to bolster their protein intake, owing to its strong bioavailablity,’ says Tracey – that’s your body’s ability to quickly digest it, and put every gram of the protein to good use. ‘Other sources of protein may lose some of their potency in the digestive process.’ If dairy is usually off limits because of issues with lactose, fret not, as many supplement companies work to reduce or mitigate the lactose in whey products. Just check the label.
Despite whey protein’s seeming supplement supremacy, other protein sources possess unique benefits. ‘Casein, another dairy-based product, is a slow-releasing protein, making it perfect for taking before bed,’ says Tracey. Many vegan protein sources are also available, although a blend of multiple sources may be opti
