Powder or produce?

Story by Melanie Medina

How athletes can find replacements for their artificial supplements

Lucia Toscano used to begin her workouts by indulging in what seemed like a healthy treat: a full scoop of caffeinated powder that tasted like her favorite candies. The cool packaging made her excited to work out, as she often saw her favorite gym influencers using these products.

Toscano, a 20-year-old Hofstra junior who has been a dedicated “gymrat” for almost two years, said she fell into the trap of beautiful branding more than once.

Starting your fitness journey can often be one of the most difficult stages of your life. Misinformation, anxiety and differing messages can play roles in confusing us and leading us the wrong way.

Entering the fitness world is not just about the workouts you are doing and the calories you’re burning; tracking your protein, carbohydrates and fat is key to balancing your diet in a way that will benefit you. Finding the right way to get all of your macronutrients into place can be difficult, which is why many newcomers fall into the trap of really good branding.

“I won’t say any names, but there are so many brands tiered towards out I bought was literally covered in rainbows and smiley faces and had a name like ‘Peachy Bun Peach Rings.’”

Not only did her pre-workout look straight out of a cartoon. It contained over 300 milligrams of caffeine. For reference, one cup of coffee contains about 95 mg. In one scoop, Lucia was drinking more than three full cups of coffee.

“The one I’m currently using isn’t much different, if I’m being honest,” said Toscano. “It’s flavored..., and it makes my skin quite literally tingle and feel like I’m melting. But it gets me through the workout.”

When looking into the dieting aspect of your fitness journey, it is important to make sure you know exactly what is going into your body and fueling it for success. Many “fitness” brands advertise life-changing supplements that will elevate your progress, but do they?

Hofstra first-year student Priscilla

Drishti said protein was a valuable part in her initial journey to fitness. “It was just so easy to put a scoop of powder into my smoothies to get some protein in for lower calories, but I’ve seen so much stuff online about it not being good for you,” she said.

Hofstra University’s registered dietitian, Lauren Ciuffo, said she often tells her clients to stray away from supplements when they are easily found in whole foods. “The very high caffeine intake, it’s dehydrating. It can often make them jittery, so it’s actually just doing the opposite of what it’s trying to do,” said Ciuffo.

“The biggest deterrent to physical activity and performing faster, better and stronger is simply consuming enough calories,” continued Ciuffo. “People think that they can just take a mouthful of pills and that they don’t need to eat real food, but if you’re not getting those calories in, you’re simply not going to get the energy that your body

Ciuffo recommends drinking beet juice as a “pre-workout” because of its ability to enhance oxygen and blood flow before exercise. “Cherry tart juice is really good for muscle recovery and soreness,” Ciuffo adds. When assisting her athletic clients through Hofstra, these are just a few of the juices that bring energy, strength and recovery benefits.

“Calorie counting can become an obsession, but it might be good to do it for a few days to see what you need to be eating to get to your calorie goal,” Ciuffo continued. “People get obsessed over protein and might not be eating enough carbohydrates, which is essentially what gives you energy.”

Empire Nutrition at Onyx Fitness Long Island offers prepared meals with optimal macronutrients, as well as coaching from their employees to decide which meal plan would be best for individual goals.

“It isn’t necessary for me, but it can be good for someone else,” said Tammy, nutritional specialist at Empire Nutrition, who did not wish to be identified by her last name. “Some of these brands are all super-marketed for kids because of the bright colors, but in reality, pre-workout is not good for you.”

This is not to say that there are no beneficial supplements; with nutrition experts, it is simple to find products that are healthy as well as natural replacements to substitute the ones that are not as healthy. Navigating diets and diet culture may be the hardest part of the journey to fitness, but in the long run it will be the most rewarding.