In the fitness industry, supplements are a common topic. With what seems to be 1000s of option and different products, it can be overwhelming to know what is worth taking and what is a waste. It is of critical importance that you understand this fact: No supplement meant for improving physical fitness is worth taking if your diet or exercise plan isn’t effective. Only when used in combination with a good exercise routine and a diet plan that is structured correctly, can supplements be beneficial. It should also be noted that the vast majority of supplements are either untested or unproven. It is likely that many of the supplements on the market today provide no actual benefit. For today, we would like to highlight the 3 products that we recommend the most to beginners and advanced lifters alike.
1.) The Staple - Whey and Casein Protein Powder
Protein is an essential part of a diet geared towards muscle growth. However, most people don’t consume nearly enough protein each day. Protein powders make hitting your protein goals each day much simpler. Most powders have between 20 and 25 grams per scoop so that with just a few shakes per day, you are much closer to your goal. The typical recommended daily goal is 1g of protein per pound of bodyweight. A 200-pound person would be aiming for 200 grams of protein on a daily basis. It is possible to consume all of it from other sources, but a protein powder will make it much easier and reduce the amount of meat eaten daily. We recommend whey protein for post workout shakes and casein protein for a pre-bed snack or as a meal replacement.
2.) The King - Creatine Monohydrate
Creatine monohydrate is the king of supplements. Its effects have been studied longer than almost every other supplement on the market for assisting with strength and fitness goals. It is also relatively cheap making it affordable for most of the population. Without going into too much detail- its effects are proven, it is completely safe, and is one of the most cost-effective options on the market. There is no need to try the different forms of creatine that always hit the market. Just get creatine monohydrate and enjoy the benefits.
3.) The “When in Need” - Pre-Workout
Pre workout is by no means essential, but it is effective. The ingredients in them have proven to increase strength and endurance compared to placebos in clinical trials and the caffeine in them is a great way to get a boost for your workouts. With that being said, our recommendation is to use them sparingly if they are caffeinated versions which tend to work best. We advise this because caffeine does cause addiction. Not the same level of addiction as drugs and alcohol but it is addicting, nonetheless. By consuming them too often, you run the risk of becoming reliant to the point that you can only have good workouts when you drink a pre-workout beforehand, and your workouts are much worse when you don’t. By limiting usage to only when you need a boost, you can ensure that you get the benefits when needed as well as not becoming reliant on them as a stimulant. Also, good to remember is that more is not always better. Find one that is dosed correctly for your tolerance level. If you have a low tolerance to caffeine, something with 100 mg may be plenty. While most people have a high tolerance and can handle 300mg or more, it should not be forgotten that too much caffeine can lead to heart issues and even death. If taking 300mg of caffeine doesn’t give you the boost you need, it is probably time to stop taking it for a few months to let your body return to normal.
While there are other supplements on the market that we recommend, this is a great place to start for most people. If you have a great exercise routine and diet, you will get great results. If you have those and add these in, you will get better results. By that point you will be advanced enough to understand the dynamics of supplements and how they interact with diet and exercise which will help you make more informed decisions on whether to take anything else.
*As always, speak with your doctor before starting any exercise, diet, or supplement routine. Although all of the supplements listed here are safe for the majority of people, each case is unique and should be looked at on a case-by-case basis. We are not dieticians or doctors and are only providing information based on our experience in the industry.
