Do you spend every week working your abs at the gym and eating better than ever, only to see the numbers on the scale keep climbing?
The “healthy” supplements you take to improve your results may be to blame.
Speaking to DailyMail.com, nutritionists have warned that many popular powders and drinks designed to make muscles stronger and more resilient are actually causing gym-goers to pack on unwanted extra pounds.
The main culprits are the amino acid creatine – which can be taken in capsule or powder form – and protein shakes.
“When you look at protein powders and shakes, you see so many added sugars, fats and calories,” says Dr. Shauna Levy, an obesity medicine expert at Tulane University.
But large amounts of other apparently beneficial dietary supplements, such as vitamin A, can also cause shock.
People who use supplements labeled as “healthy” can become discouraged and frustrated when they see the numbers on the scale increase
Taking some of these products daily can lead to weight gain of up to 4 pounds per week.
The problem with two of these waist supplements is water retention. Although this problem resolves itself within a few weeks, it can be an initial shock for those expecting weight loss.
Dietary supplements are a more than $160 billion industry, and nearly four out of five Americans take supplements daily to alleviate a range of ailments such as stress, brittle bones and insomnia.
Creatine is a substance that is produced naturally in the body and is said to promote muscle growth and strength. Creatine supplements have become increasingly popular in recent years, with reported annual sales in the United States alone increasing from $50 million in 1996 to over $400 million in 2017.
Supplements such as protein powder are sometimes full of sugar and artificial flavors which, if not combined with a rigorous exercise program, result in a calorie surplus
The top sellers say their products help build muscle mass, increase strength, improve endurance and improve overall exercise performance. But few give any indication of the likelihood of gaining a few pounds in the first week.
Actually creatine Draws water into muscle cells and causes puffiness or bags under the eyes on the arms, legs or stomach.
The result can be an addition of 2 to 4.5 kg of water, which, according to studies, usually disappears within a few days.
Grant Tinsley, a professor of body composition at Texas Tech University, said: Some people experience “small weight gain when taking creatine.”
“Although this effect has been observed in several studies, not all individuals or groups experience it,” he told mindbodygreen.
Protein powders can be useful for fitness enthusiasts who want to build muscle mass. But eating too much can lead to a calorie surplus. If not combined with an exercise program to expend this energy, it will cause a person to gain weight.
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Some of the most popular protein powders on the market, including those derived from milk (whey) or plants (peas, rice, potatoes, hemp, soy), contain added sugars as well as artificial flavors and thickeners, making some as high in calories as ‘ a milkshake.
“People think they’re doing it right because it says 30 grams of protein, but what’s the rest of the content?” said Doctor Levy.
And vitamin A has been linked to higher weight associated with an unhealthy diet, at least in rats.
A 2019 study published in the journal Biochemistry and Cell Biology found that rats that consumed too much vitamin A and had a high-fat diet had higher body weight, liver mass, and fat mass, suggesting that vitamin A A in rats has played a role in the development of obesity in rats.
More research is needed on the effects of vitamin A, especially a daily dose of more than 3,000 micrograms, experts say. But too much vitamin A is also linked to other health problems such as osteoporosis, yellowing of the skin, nausea and stomach pain.
Dr. Levy said, “You don’t really need supplementation unless you’re training your muscles for more than 45 minutes to an hour every day, but you can get most of it from your diet.”
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Crystal Leahy is an author and health journalist who writes for The Fashion Vibes. With a background in health and wellness, Crystal has a passion for helping people live their best lives through healthy habits and lifestyles.
