The Truth About Supplements
Most supplements are unnecessary. Food should provide most nutrients. Supplements fill specific gaps, not replace eating well.
Worth Considering
Evidence-backed options.
- Protein powder: If struggling to hit protein from food
- Creatine monohydrate: 3-5g daily, proven benefits
- Vitamin D: If deficient (common in northern climates)
- Fish oil: If not eating fatty fish regularly
Probably Unnecessary
Save your money.
- BCAAs: Waste if eating adequate protein
- Pre-workout: Just use caffeine if needed
- Mass gainers: Just eat more food
- Fat burners: Caffeine with marketing
- Testosterone boosters: Do not work
Red Flags
Signs of supplement scams.
- Proprietary blends (hiding ingredient amounts)
- Extreme claims
- Celebrity endorsements
- Before/after photos
- Multi-level marketing
Pro Tip
If a supplement sounds too good to be true, it is. Focus on training and nutrition first.
Conclusion
Protein powder and creatine are the only supplements most beginners might benefit from. Everything else is secondary to proper nutrition and training.
Related Topics
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