Marine Corps News Room

http://www.usmc.mil/marinelink/mcn2000.nsf/main5/18C41CFE4C02B1F785257091006748CF?opendocument

Submitted by: MCB Quantico
Story Identification #: 200510514488
Story by Cpl. Sara Carter

MARINE CORPS BASE QUANTICO, Va. (Sept. 29, 2005) -- “Increase your muscle mass by 30 percent in four weeks.”

“Get bigger biceps in two weeks.”

“Lose inches, gain muscle.”

Looking in most muscle magazines, supplement companies promote their product to those who are looking to bulk up quickly. Each company claims they will make people bigger, stronger, and more muscular in a matter of weeks. Some even boast people will see results in days.

Sure, people might gain a couple inches of muscle on their arms and legs in a short amount of time. But are they really taking the time to weigh the advantages and disadvantages of supplement use?

“Contrary to popular belief, there are no benefits to using supplements,” said Jacquelyn Bedwell, Semper Fit registered dietitian. “I am 100 percent against the use of supplements. The only people who should take supplements are people with very serious illnesses.”

According to Bedwell, supplements do not enhance athletic performance. Actually, they are harmful in the long run.

The disadvantages of using supplements:

-- They are not regulated by the Federal Drug Agency; therefore, companies do not have to disclose information on their contents. There could be very harmful substances in the products.

-- They are very costly. It is healthier and safer to get essential nutrients from foods. Also, if people eat a well-rounded diet, including the proper amount of calories from all of the food groups, they provide their bodies with all the nutrients they need. This means most of the supplement will be flushed out of the body through the kidneys. Essentially, it becomes a waste of money.

-- They pose a danger to the user’s health. They can damage the kidneys, possibly permanently. They can also cause an increase in cholesterol and liver enzymes, putting an individual at higher risk of cardiovascular disease and liver damage. Some supplements act as a stimulant, which is dangerous to the heart.

-- They dehydrate the body.

There are many different types of supplements on the market, including protein powders and shakes, weight gainers, and energy drinks.

“If a person is still determined to take supplements after learning the potential side-effects, then they should take supplements for a very, very short time,” said Bedwell. “Preferably, supplements should not be taken at all.”

The main selling point for supplements is usually the protein portion. Because muscle is made of protein, people automatically assume the only way to get bigger muscles is to give the body more protein, when this, in fact, is untrue.

“I do not think supplements work,” said Bedwell. “Our bodies naturally have enough protein to lay down more muscle. We need to just eat enough protein to replenish everyday losses. The average person only needs between 50-90 grams of protein (per day).”

The amount of protein people need is determined primarily by their gender and size, said Bedwell.

The only way to increase muscle mass is to work out, focusing on all the elements of fitness: flexibility, cardio-respiratory endurance, muscle strength, and muscle endurance.
Bedwell believes individuals taking supplements do see results, but they are not from the supplements: they are from working out.

“Body builders go crazy with using supplements and don't know the various risks they are putting their bodies through,” said Bedwell. “They are very strict with their workout schedules and do see results. But they do not know that the results are coming from working out, not from the supplements. Because of this ignorance, they advertise what they think is making them stronger, but have no scientific evidence to back up their statements.”
Because of the potential side-effects, workouts should be done without the use of supplements, Bedwell explained.

“I recommend that Marines do not use supplements at all,” she said.
There are some supplements Marines are not allowed to use, including steroids, ephedra and androsteindione.

“I do think there are a great deal of people using supplements,” said Bedwell. “The reason for this is because there currently are not regulations on who calls themselves a ‘nutritionist,’ meaning if anybody feels they know about nutrition, they can give recommendations and advice. The only qualified person who can give science-based information is a registered dietitian.”

There are many dangers associated with taking supplements, and Bedwell hopes people will research the supplements before taking them.

“I just would like for everyone to learn the true facts about supplements before jumping into taking them,” said Bedwell. “The dangers are very real and very serious. It doesn't necessarily take many, many years for these side-effects to take their toll. It can happen in a short amount of time.”