Supplements present an extremely confusing topic to navigate for anyone just getting in to fitness.
Heck, it can be confusing for people who have been at it for years, too.
We’re surrounded by clever marketing geared toward convincing you that all of your goals — get that perfect body, lift more weight, work out for hours without fatigue — can be achieved if you just buy this one product. Also, make sure you slam protein shakes right after you’re finished exercising. Also, make sure you’re taking BCAAs to stimulate muscle growth. Also, don’t let a day go by without creatine — and make sure you pound creatine so you can load your muscles with it.
The list goes on, and on, and on…
Since this topic is so confusing, I thought I’d take some time to break down the supplements I believe are actually worth taking. It comes at a good time, as the IOC just published their recommendations and findings on the supplement industry.
But let’s get started with making one thing very clear: you DO NOT need to take any supplements for performance in the gym or progress when it comes to building muscle, losing weight, getting stronger, etc.
That’s a fact, and it’s something I refused to believe when I was younger and just getting in to fitness. I loaded up on pre-workouts (I fear I’ve lost years off my life from taking N.O. Explode), protein powders, branched chain amino acids, various vitamins, oils, and much more in the search for the magical supplement that would transform me into a Greek God.
Over the long term, none of that matters as much as the effort you put into your workouts along with the way you spend your time outside of the gym (your nutrition, recovery, sleep, etc.). I’ll occasionally have caffeine and a scoop of protein. The majority of what fuels my body comes from my daily nutrition, and I’ve actually made more progress without loads of supplements than with them.
Supplements Explained:
It’s pretty crazy, but it’s true — supplements aren’t regulated.
Nutritional supplements sold in the USA that do not claim to diagnose, prevent or cure disease are not subject to regulation by the Food and Drugs Administration (FDA). Because of that, there is no requirement to prove claimed benefits, no requirement to show safety with acute or chronic administration, no quality assurance of content, and liberal labeling requirements.
In short, the the supplement industry currently operates like it’s the Wild West. If you don’t have a chemistry degree, it’s pretty difficult to decipher what is safe, what isn’t, and what will actually provide you with the benefits advertised.
As for what we’re referencing with the word “supplement,” we’re talking anything that supplements your regular diet. People tend to think “powders or pills” when it comes to supplements, but that’s not necessarily the case. Sure, scoops of protein are a popular form of supplementation, but a simple cup of coffee for the sake of a caffeine boost can be considered supplementation as well.
Supplement Recommendations:
(PSA: Chris isn’t a doctor. He can’t make personalized recommendations for each and every one of you unless you’re one of his clients. You should consult with your doctor before beginning to take any new supplements.)
OK, we got that out of the way…
Of the thousands of workout supplements you can purchase, there are three that I’ve found to be safe, generally effective, and worth spending your hard-earned money on.
- Caffeine: Pretty simple to explain why on this one. Caffeine is a stiumlant. It gives us a jolt and, whether proven or not, gives us an added energy boost and can improve workout stamina and performance. This can be consumed via a pre-workout shake or simply a cup of coffee.
- Creatine: This is the most studied supplement on the market, and therefore its benefits have a lot of evidence. Generally, creatine can enhance performance when repeated bouts are occurring. It can help with muscle strength and power gains and also contributes to muscle hypertrophy.
- Protein powder: Protein contributes to the synthesis of new muscle fibers and, therefore, muscle growth. A protein powder can effectively contribute to that recovery process after exercise.
Takeaways:
I think most people can supplement with creatine and caffeine, as they are relatively safe and inexpensive. Protein powder, too, as nowadays there are so many varieties to fit any type of dietary preferences. Using these supplements can provide you with some benefits, but let’s try and keep things in perspective.
In 2002 Dr. Timothy Noakes put estimates on how much certain supplements enhance performance. All told, caffeine and creatine combined for a 2-5 percent impact on the average person’s overall training progress. Of course, more dangerous and illegal methods (anabolic steroids, blood doping) combined for a 20-30 percent impact.
Simple things like pre-workout carbohydrates and caffeine and/or creatine can give you a small jolt to enhance training. In the end, though, your consistency and healthy diet and lifestyle are what will win out — or cost you, if you’re not consistent — in the end.
As for vitamins and minerals, you should take look at your diet and see if there are any glaring holes in terms of micronutrient consumption. Getting regular blood work done can help identify areas of need as well.
Probiotics are considered a supplement, and can be helpful to relieve gastrointestinal distress, but those are a bit outside of the scope of our focus here. Herbals and botanicals can be used as well, but once again are a bit outside of the scope of this article, and to be honest I find their potential impact so minimal that the cost and time invested in implementing them into my diet seems like wasted effort and energy.
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If you are curious about learning more when it comes to training, supplementation, and nutrition, feel free to contact me. As part of the coaching services that I offer, I can help you get a grasp on supplementation and how it can work for you.
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