With a lot of brands and influencers promoting a wide range of supplements to turn you into the next superhero, beginners can often get lost in the minefield. Do they really need them? Will they turn into the hulk if they take them? What are the specific benefits? Surely supplements are for gym enthusiasts who go everyday. Well I’m going to explain what the main supplements do and whether you need them or if they’re a waste of money.
1. Whey Protein
The best way to lose weight (whilst being in a calorie deficit) is to increase your protein and have a goal of 2kg+ of your bodyweight. For some this can be quite hard to achieve so a protein shake can be a great way to hit your protein goal. Whey protein is fast absorbed by your body due to its good amino profile which makes it a great post workout recovery drink when your body needs protein to start mending muscles. There are many different types to choose from, I use normal whey protein with low fat milk as a post workout recovery and on days I’m not working out or when I’m missing out on my protein goal I take whey isolate which is lower calories, fat and carbs. It’s just pure protein.
2. Creatine Monohydrate
This is probably the supplement which has had the most research put into it. Creatine has shown to increase strength, fat-free mass and muscle shape and structure. Your body already produces it at about 1g a day in the liver, kidneys and pancreas. Then through an omnivorous diet you get an additional 1g a day. It’s suggested you take 3-5g of creatine a day to get the most out of it.
Research shows the benefits of creatine are:
Increasing strength when resistance training
Improving quality of high-intensity training
Improving aerobic endurance
There are continually more and more studies being conducted into creatine, even new ones emerging show creatine to help people with sleep deprivation.
3. Multivitamins & Fish Oil
Supplements are not an important part of a diet. If you think of a pyramid, at the bottom is nutrition & food, next up is training then finally supplements. You should be looking to get your minerals and vitamins from your food. However if it is lacking you can take supplements as almost an insurance to make sure you’re hitting your requirements. The recommendation changes for different diets as certain diets can be lacking in certain minerals & vitamins. Many people have various health requirements. With any of these I would consult a nutritionist or your doctor first about what’s best however these are some interesting ones I’ve found:
Lactose intolerant - You might not be able to have whey protein, however whey isolate maybe a good alternative.
Vegans & Vegetarians - Creatine supplements & vitamin B12
Common Misconceptions
One’s you definitely don’t need, the biggest one and the one I fell into. BCAA’s (Branch Chain Amino Acids) are a waste of money don’t fall into the trap. Now you 100% need BCAA’s for muscle growth and recovery however if you hit your protein goal, you’ll get more than enough of your daily allowance. In addition some protein powders will have your BCAA’s in it. You don’t need more so save your money.
Fat burners, these will just contain caffeine, chilli, or other extracts to raise your metabolism. Something which you know you can do by having a coffee or moving. Don’t be fooled, save your money.
Conclusion
They're some other supplements which do have minimal benefits but do a cost based analysis. Is the sometimes extortionate amount worth minimal benefits which a goods night sleep and proper nutrition will probably be better. I would only suggest these supplements to athletes at the top of their game looking to get every little benefit possible rather than the general public. But brands have build their client bases on misconception and lack of proper information. Marketing supplements so that you need to take this to look like this, I read a quote the other day which I thought was quite powerful.
‘If we all ate and trained exactly the same, everyone would still look different’
Supplements aren’t the answer you need to go to, to improving your training. Yes some are very helpful but they’re not essential. The majority aren’t worth the cost. A good nights sleep and a healthy diet will be more effective in improving your fitness journey.
Thanks, I hope you learned something new. If you have any further questions please feel free to contact me on instagram @cmcg.fitness
Cameron
Additional Resources
James Smith: Protein Shakes 101
Picture Fit: 3 Muscle Supplements Worth Your Money
Picture Fit: Don't WASTE Your Money on TheseSupplements!