The Only Supplements You Should Consider Using.
In the fitness and health industry, supplements have become a common topic of discussion. In this post, I’d like to explore various aspects related to supplements, including common misconceptions, the benefits of specific supplements, and their place as part of a healthy diet plan.
Common Misconceptions about Supplements:
1. Muscle and Strength Enhancement: One of the bigger misconceptions is that supplements can dramatically increase muscle size and strength. However, no legal supplement has been proven to result in substantial muscle gains. They simply do not work, and you don’t need to spend your hard-earned money on such products.
2. Weight Loss and Fat Burning: Some believe that supplements can accelerate fat loss significantly. In reality, legal supplements do not offer substantial weight loss benefits. Relying solely on supplements for weight loss is unlikely to yield meaningful results. Recently, several weight loss drugs have gained significant popularity. However, these do come with side effects, and personally it is not something I recommend using.
3. Fitness Models/Influencers are in great shape because of the supplements they use and promote: The misconception that fitness models and influencers owe their impressive physiques to the supplements they endorse is simply not true. Many of them achieve their look through hard work, along with, let’s call them unconventional supplements. Genetics also play a significant role in their appearance, but I would attribute most of their success to the supplements they don't openly discuss. However, these benefits do come at a price, accompanied by a host of health issues that are rarely discussed.
4. Brands and Effectiveness: The idea that only certain supplement brands are effective is false. The effectiveness of a supplement largely depends on its ingredients.
The following is a list of supplements that I personally use and the reasons why I recommend them (except*):
1. Protein Powder:
Muscle Growth: Protein is crucial for muscle growth, making protein shakes helpful for recovery and muscle synthesis after workouts.
Recovery: Protein aids in repairing damaged tissues, leading to faster recovery and reduced muscle soreness.
Convenience: Protein powders provide an easy way to increase protein intake when a full meal isn't feasible.
Versatility: Protein powders can be incorporated into various dishes, enhancing protein intake in different meals.
However, it is important to note that if an individual is already able to meet their daily protein intake goals through actual food, then using protein powder on top of that is not necessary.
2. Creatine Monohydrate:
Improved Exercise Performance: Creatine enhances high-intensity activities like weightlifting and sprinting.
Muscle Growth: Increased water content in muscle cells stimulates muscle growth.
Reduced Fatigue: Creatine reduces fatigue during short, intense exercises.
Glycogen Storage: Helps store more glycogen for prolonged aerobic exercise.
Cell Hydration: Pulls water into muscle cells, boosting protein synthesis.
Considering the numerous benefits that come from using this supplement, it is undoubtedly worth the investment, especially given its relatively low cost.
3. Stimulants (Pre-workouts* and Caffeine):
Increased Energy: Pre-workouts containing caffeine boost energy for intense workouts.
Better Focus: Stimulants enhance mental clarity and concentration during exercise.
Note: While pre-workouts can enhance performance, they're not substitutes for a consistent exercise routine and balanced diet.
Personally, I do not use pre-workout supplements, and I generally recommend using plain coffee instead. However, they can be helpful if an individual does not enjoy coffee and is currently in a weight-loss phase, as they provide extra energy for workouts.
4. Multi Vitamin:
Filling Nutritional Gaps: Multivitamins fill potential nutrient deficiencies.
Bone Health: Support bone health with vitamins D, K, calcium, and magnesium.
Note: Multivitamins complement a balanced diet and aren't replacements for whole foods.
5. Fish oil may also offer these potential benefits:
Anti-inflammatory Properties: The omega-3 fatty acids in fish oil can ease muscle soreness and reduce inflammation post-workout.
Heart Health: Omega-3s in fish oil may help manage triglyceride levels and blood pressure, promoting cardiovascular well-being.
Eye Health: Omega-3s might contribute to maintaining good eye health.
Skin Health: Fish oil's omega-3s could potentially improve skin texture and hydration.
Incorporating fish oil into your supplement regimen could provide a range of potential advantages for your overall health, with its role in heart health being of particular significance.
6. Vitamin D:
Bone Health: Essential for calcium absorption, maintaining bone density.
Muscle Function: Associated with better muscle function and reduced weakness.
Immune Function: Plays a role in immune regulation, aiding recovery from illnesses.
Hormonal Balance: Supports testosterone production for muscle growth and fat metabolism.
If, like me, you don’t spend a significant amount of time under the sun, I would recommend considering Vitamin D supplementation. Once again, the cost is relatively modest in comparison to the benefits it provides.
7. Joint Support:
Reduced Joint Pain: Supplements alleviate joint discomfort from rigorous workouts.
Improved Mobility: Enhances joint flexibility and range of motion.
Final Thoughts:
Whole Foods First: Prioritize a varied diet rich in fruits and vegetables to meet micronutrient needs.
Use When Necessary: Consider supplements during dieting phases or when there's a confirmed deficiency.
Long-Term Benefits: Most supplements show results over time and should complement a great diet, not replace it.
Supplements can play a role in supporting fitness and health goals, but they should be combined with a balanced diet and regular exercise for best results.
