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thedrifter
03-06-09, 10:52 AM
What's worth the risk?
Supplement use can either help, harm
Lance Cpl. Paul D. Zellner

OKINAWA (March 6, 2009) -- It can be easy for service members to get caught up in physical appearance strength. Supplements are easy to find and can aid in achieving desired results. However, health officials agree Marines need to know what is allowed and what is good for them before taking anything.

Supplements are generally considered to be any consumed substances used to help an individual's diet, health or performance. This includes multi-vitamins, powders, pills and energy bars. The catch is if supplements are not used properly, or without the right diet and exercise plan, they can do more damage than good, said Ana Neblett, Semper Fit fitness coordinator for Camp Courtney and a licensed dietician.

"Supplements do not teach us the lifestyle changes we need in our diet and exercise that can get us the same results," Neblett said.

Proper diets of carbohydrates, proteins and healthy fats can do the same things as supplements in conjunction with exercise, she added.


Creatine

Some of the most common users of creatine are bodybuilders, who take it to gain mass. It is known that creatine can aid in gaining muscle mass and strength as well as increasing energy. Recovery time from injuries can also be greatly shortened by the use of creatine.

"Creatine can be found in meats and fish, which are better for you because your body absorbs more of the supplement through the food," Neblett said.

Potential negative effects include stomach distress and muscle cramping. If not used properly, an individual's body will begin to store water weight and can become dehydrated. Being on a strict workout routine is a must.


Protein

Protein is a common and safe way to gain size and strength. Most protein powders contain amino acids used in the recovery and creation of muscle. The three most common types of protein are whey, soy and casein. Each of the three has a specific function caused by the differing ingredients. Protein is usually made into shakes and drank before or after a workout. Having sufficient protein is just one key to gaining muscle. Having too much or not enough protein can cause health problems.

"Any extra protein can be turned into fat and will eliminate a lot of carbohydrates, causing a decrease in energy," Neblett said.


Diet pills

Since the ban on the weight loss additive Ephedra in supplements, producers have struggled to create something that burns fat just as well, but does not compromise health. Diet pills are not required to be tested by the Federal Drug Administration before they are released. However, after a pill is released, the FDA can test them and remove them from shelves if found to be harmful.

"Anything that promises quick results, I would stay away from," Neblett said. "They can contain high amounts of laxatives that will cause dehydration and stomach problems."


Anabolic steroids

Service members are prohibited from taking anabolic steroids and use is punishable under the Uniform Code of Military Justice. Though some steroids can be purchased over the counter in the civilian sector, they are prohibited for use and banned for sale on Marine Corps installations in accordance with Marine Administrative Message 011/05. Secretary of Navy Instruction 5300.28D bans the use of any compound, derivative or isomer of anabolic steroids.

Steroid use is linked to a variety of health problems, including heart disease, palpitations, acne, aggression, hypertension and impotence.

"Steroids can essentially compromise the health of your entire body," Neblett said.

Some safe and legal supplements with little or no side effects are amino acids, astragalus, B and E vitamins, glutamine and probiotics. These particular supplements can aid in gaining strength and size without risking the harmful effects of steroids.


The safe track

A need to take supplements depends on an individual's goals. Supplements used correctly can have positive effects on general health, fitness, body building and dieting and can be used to replace meals as part of a weight loss plan.

Being aware of the positive and negative effects of supplements, as well as proper usage are keys to achieving desired results in a healthy fashion, Neblett said.

"Labels can be very misleading, so everybody should research their supplement before taking it," Neblett said. "At the same time, you must respect the label and don't go over the serving size."

For more information regarding FDA approved supplements, visit http://www.fda.gov.

Ellie