Title: Popular Supplements Linked to Unwanted Weight Gain, Experts Warn
Subtitle: Creatine and Protein Powders Largely Unnecessary and Could Cause Fluid Retention
Date: November 6, 2023
By: Cassidy Morrison, Senior Health Reporter for Dailymail.Com
Many individuals who dedicate themselves to rigorous workouts and a healthy diet may find that their efforts are not reflected in the numbers on the scale. Surprisingly, the culprit could be the very “healthy” supplements they are consuming to enhance their fitness results. According to diet experts interviewed by DailyMail.com, popular powders and potions marketed to strengthen muscles are actually causing unwanted weight gain.
Two of the main offenders identified are creatine, an amino acid available in capsule or powder form, and protein shakes. Dr. Shauna Levy, an expert in obesity medicine at Tulane University, points out that protein powders and shakes often contain excessive amounts of added sugar, fat, and calories. In fact, consuming these products on a regular basis could result in weight gain of up to 4lbs per week.
Water retention, particularly caused by creatine supplementation, can lead to a temporary increase in weight. Grant Tinsley, a professor of body composition at Texas Tech University, explains that creatine draws water into muscle cells, resulting in bloating or puffiness in various areas of the body. However, this water weight usually resolves itself within a couple of days.
While protein powders can be helpful for those aiming to increase lean muscle mass, excessive consumption without a proper workout regimen to burn excess calories can lead to weight gain. It is crucial to consider the overall calorie content and other ingredients present in these products, as they can be as calorific as a milkshake, warns Dr. Levy.
Additionally, some seemingly virtuous supplements, such as excess vitamin A, may also contribute to weight gain when combined with an unhealthy diet. A 2019 study found a correlation between excess vitamin A consumption and increased body weight, liver mass, and fat mass in rats. While further research is needed to determine the effects in humans, experts caution against exceeding a daily dose of 3,000 micrograms of vitamin A due to potential health concerns.
Interestingly, registered dietitian Shyla Cadogan suggests that one supplement individuals should consider is magnesium, as more than half of Americans do not consume enough. Magnesium plays a crucial role in various bodily functions and can be obtained through diet as well.
In conclusion, experts emphasize that most individuals do not require supplementation unless engaged in extensive exercises lasting over 45 minutes to an hour daily. A well-balanced diet generally provides all necessary nutrients for optimal health and performance.
As the dietary supplement industry continues to thrive, generating over $160 billion in revenue, it is crucial for consumers to be well-informed about the potential drawbacks and unnecessary weight gain associated with certain products. Consulting with healthcare professionals and registered dietitians can provide personalized guidance and ensure that supplementation choices align with individual goals and needs.