Food supplementation: myths and truths about consumption

1. Whey protein is the same as anabolic steroids?

Myth. Whey protein is whey protein, which helps repair muscles after physical activity. “Whey protein is a protein supplement while anabolic steroids are androgenic hormones that stimulate the development of certain body tissues. Therefore, they are totally different substances,” explains the nutritionist Dr. Marcella Garcezdirector and professor at the Brazilian Association of Nutrology (ABRAN).

two. Does whey protein cause acne?

Depends. Second Dr Cintia Guedesdermatologist member of the Brazilian Society of Dermatology (SBD), before talking about this relationship between acne and whey protein, it should be emphasized that acne is a multifactorial problem, caused by inflammation of the sebaceous gland.

“Let’s also remember that there is a relationship between milk consumption and acne, in predisposed individuals, since milk proteins can increase sebaceous secretion. A dose of whey proteins derived from milk proteins can be equivalent to 6- 12 liters of milk will significantly increase the production of the sebaceous gland, culminating in a worsening of the acne condition in those who already have the problem, or contributing to the appearance of acne-like lesions – acneiform – in subjects who do not have an acne tendency”.

Since this is an individual response, what to do then? “If the problem arises, the patient can replace the whey protein derived from milk protein with beef protein (meat protein) or a protein supplement of vegan origin. And, of course, treat acne and correct other possible causes”, explains Dr. Cintia Guedes.

3. Should lactose intolerant people avoid whey protein?

Myth. According to Dr. Marcella Garcez, in fact, those who are lactose intolerant cannot take any whey protein, because the concentrated form (the best-selling) contains lactose. Therefore, these patients should choose the isolated form, with zero lactose in the composition, information which must be present on the product label.

“People with a lot of sensitivity to dairy products, with indications of protein supplements, can opt for other sources such as beef protein, from meat, and vegan protein powder, from legumes,” says the nutritionist.

4. People who don’t exercise can consume whey protein?

REAL. Whey protein, a type of dietary supplement, is a protein powder and, as such, can be used if the daily protein requirement is not met through nutrition, or to add a convenient protein option to meals. snacks and in between meals.

“Whether or not you go to the gym, this supplement can be welcome, without going overboard, into the routine of anyone who has no contraindications. lean mass, curbing the loss of muscle mass that occurs with age”, explains Dr. Marcella Garcia.

5. Can creatine make you fat?

Myth. Creatine is an amino acid compound responsible for increasing muscle mass and training performance.

“Creatine’s primary destination is skeletal muscle tissue, where it is a source of energy generation,” says dr. Marcella Garcez, who adds: “as a supplement it does not seem to increase the concentration of muscle ATP at rest (molecule responsible for muscle contraction and metabolic reactions), but it helps maintain ATP levels during maximum physical effort, so its effect depends on the training”.

Regarding weight gain, the doctor explains: “Creatine isn’t fattening, as it doesn’t increase the amount of body fat, but it can lead to weight gain, because with training and proper diet, your muscles should hypertrophy, which results in weight gain.” “Increased circulating levels of creatine in muscles can increase the amount of water in them, which should have an impact on tissue volume and weight.”.

Remember that gaining weight from gaining lean body mass is not the same as gaining fat.

6. Does creatine cause hair loss?

Myth. In dietary supplementation, creatine is one of the most popular supplements among gym-goers due to its association with increased strength and reduced muscle recovery time. And why is there this alleged relationship between creatine and baldness?

“Due to a study published in 2009, involving rugby players who used creatine for 3 weeks. In these athletes, there was an increase in dihydrotestosterone (DHT) [hormônio andrógeno]. Hence, since DHT is involved in the mechanism that leads to baldness, it was hypothesized that the use of creatine would be able to worsen this condition.”says Dr. Cintia Guedes.

However, the doctor explains that it is not possible to effectively link creatine to the cause of the problem.

“However, it is not known whether the athletes used anabolic steroids or other supplements concurrently, whether this increase in DHT led to baldness progress in the genetically predisposed athletes, or whether this increase would also occur in non-athletes. At present, there is no way to prove this relationship between creatine and baldness, for this reason it can be used by patients with different degrees of baldness”, adds the expert.

7. Can creatine develop kidney stones?

Myth. Creatine is an amino acid that generally exists in our muscles and brain. It is stored as phosphocreatine and is used in dietary supplementation as an energy source, according to the nephrologist. Dr Carolina ReigadaIntensive Care Medicine Specialist of the Brazilian Association of Intensive Care Medicine.

“People take creatine to improve muscle mass and athletic performance. Current evidence tells us that taking creatinine in adequate doses is safe for the kidneys. Creatine supplements increase laboratory creatinine levels, but not kidney function itself. Likewise, kidney stones no longer occur in those taking this type of supplement.”explains the nephrologist.

8. Can coffee be bad for people with high blood pressure?

REAL. According to Dr. Marcella Garcez, caffeine is a stimulating bioactive compound that can increase vascular resistance and impede blood flow by causing vasoconstriction, which results in an increase in blood pressure.

“The Food and Drug Administration considers up to 400 mg of caffeine per day (4 to 5 cups) safe. High doses, however, can lead to increased blood pressure, palpitations, and insomnia. Caffeine in hypertensive patients,” advises Dr. Carolina Reigada.

9. Caffeine promotes the weight loss process?

Depends. “It is true and myth at the same time. Caffeine is a substance with ergogenic activity, as it helps to increase physical performance, and thermogenic, because it can help to increase adaptive energy expenditure, during the practice of physical activities or in the digestive process , in this way it can be a complementary strategy in slimming treatments, but caffeine alone is not able to promote weight loss”says Dr. Marcella Garcia.

10. Does consuming omega 3 prevent injuries?

Myth. “The dietary supplementation of omega 3 in physical activity practitioners can have positive impacts on the biochemical indicators of lipid metabolism, influence the reduction of plasma lipoproteins (a set composed of proteins and lipids) and the prevention of cardiovascular diseases” , according to dr. Marcellus Garcia.

“There are indications that the use of omega 3 fatty acids may help attenuate the effects of inflammatory processes in muscle injuries, because it helps reduce the release of pro-inflammatory cytokines (proteins that modulate the function of other cells). But simply consuming omega 3 won’t prevent injury from occurring.” explains the nutritionist.

Therefore, to avoid injury, evaluate proper execution when performing an exercise and always have the guidance of a physical education professional.

By Guilherme Zanette