The world of workout supplements
In a world full of medicines, dietary aides, and pills posing as magic bullets; there is no shortage of promises for quick fixes and instant results. Unfortunately, the fitness industry is not a safe haven against these claims. If you’ve ever visited your local GNC shop and felt overwhelmed, confused, and left with a sense of analysis paralysis, you are not the only one.
Understanding the role of supplements in fitness
Like the name suggests, supplements support or complement good nutrition, optimize workout performance, and improve recovery. Many falsely believe the more supplements they take, the better. Even worse, when the average gym-goer stocks up on various formulas without understanding exactly what they are taking, why, and what their end goal is.
Buyer Beware
Before considering adding supplements into your routine, it is important to understand your overall goals, needs, and dietary habits. A weightlifter will have wildly different needs and goals compared to a marathon runner. When it comes to weightlifting, if your goal is to lose fat, build muscle, develop a nice physique, and improve overall strength or performance, there is no shortage of products that can help you better achieve your goals.
But, before we find ourselves at the store randomly scanning the best new thing or influencer recommendation, let’s evaluate the most common and most important supplements for the average weightlifter. This will help us determine if there is a need to include these products into our own routine or regimen. Also, our wallets and bank accounts will thank us in the long run (supplements are not cheap).
Pre-workout products
Caffeine: Enhances focus, energy, and performance.
- Pros: Natural substance. Increases alertness, energy, and focus; can enhance physical performance.
- Cons: Can cause jitters, anxiety, and insomnia; potential for tolerance build-up.
- Worthwhile: Generally worthwhile for those who need an energy boost before workouts.
Beta-Alanine: Non-essential amino acid produced in the body and found in animal products (red meat, poultry, fish). Reduces muscle fatigue during intense workouts.
- Pros: Reduces muscle fatigue, improves performance in high-intensity exercises.
- Cons: Can cause a tingling, burning, or itching sensation (paresthesia) on the skin; may require chronic loading for best results.
- Worthwhile: Beneficial for high-intensity and endurance athletes.
Creatine Monohydrate: Organic compound naturally occurring in the body. Also naturally found in red meat and seafood.
- Pros: Shown to increases muscle mass, strength, and overall performance during resistance training.
- Cons: Considered very safe overall, but should be avoided in people with kidney problems. May cause water retention and digestive issues in some.
- Worthwhile: Highly beneficial and well-researched; recommended for most athletes.
Nitric Oxide Boosters (e.g., L-arginine, L-citrulline): Improve blood flow and nutrient delivery to muscles.
- Pros: Improves blood flow to muscles, increases nutrient and oxygen delivery to muscles, resulting in increased strength and muscle size.
- Cons: Limited evidence on effectiveness; may cause digestive discomfort.
- Worthwhile: Can be beneficial, but effects vary; not essential.
Branched-Chain Amino Acids (BCAAs): Help reduce muscle breakdown and improve endurance. Can stimulate protein synthesis for muscle building.
- Pros: Reduce muscle breakdown, maintain energy levels, improve endurance, and decrease soreness.
- Cons: Some studies show minimal benefit if protein intake is already adequate. Can result in nausea, diarrhea, and bloating.
- Worthwhile: Useful for those with low protein intake or during prolonged exercise.
Pre-Workout Blends: Often contain a mix of ingredients like caffeine, beta-alanine, creatine, and nitric oxide boosters, providing a comprehensive boost.
- Pros: Often contain a mix of ingredients like caffeine, beta-alanine, creatine, and nitric oxide boosters, providing a comprehensive boost.
- Cons: Can be expensive; may cause overstimulation or digestive issues; variability in ingredient quality and quantity. Can result in itchy-tingly sensation on the skin from beta-alanine.
- Worthwhile: Can be useful short-term, but tolerance typically develops and becomes less effective. Convenient for those looking for an all-in-one solution for enhanced performance. Usually contains high doses of caffeine, which can be substituted with coffee.
Intra-workout products
Essential Amino Acids (EAAs): Support muscle protein synthesis and prevent muscle breakdown. BCAA’s contain 3 essential amino acids for building protein, whereas EEAs contain all 9 essential amino acids.
- Pros: Support muscle protein synthesis, prevent muscle breakdown. Provides extra energy during a workout.
- Cons: More expensive than BCAAs; similar benefits to a high-protein diet.
- Worthwhile: Delays muscle fatigue and can improve quality of training sessions. More complete amino acid supplement when compared to BCAAs. A good alternative prior to exercise if whole foods are not available.
Fat Burners
- Pros: Help increase metabolism, breakdown of fat for energy, and provide energy boosts. Common ingredients include caffeine, green tea extract, and L-carnitine.
- Cons: Can cause side effects like jitteriness, increased heart rate, and digestive issues; not a substitute for proper diet and exercise.
- Worthwhile: Can be useful as part of a comprehensive fat loss program, but should be used with caution and not relied upon solely.
- PRO TIP: For effective and lifelong weight loss, read our fat loss guide.
Post-workout products
Whey Protein: Whey is a part of cow’s milk. Fast-digesting protein to support muscle recovery and growth.
- Pros: Fast absorption, supports muscle repair and growth.
- Cons: May cause digestive issues for lactose-intolerant individuals.
- Worthwhile: Easy to make and obtain. Highly effective and recommended for muscle recovery.
Casein Protein: Slow-digesting protein for prolonged amino acid release.
- Pros: Slow-digesting, provides prolonged amino acid release.
- Cons: Similar digestive issues to whey protein; not ideal for immediate post-workout needs.
- Worthwhile: Best taken before bed for overnight recovery.
Glutamine: Aids in muscle recovery and immune function.
- Pros: Supports immune function, aids in muscle recovery, and decreases post-exercise soreness.
- Cons: Limited evidence on effectiveness for muscle recovery.
- Worthwhile: May benefit those with intense training schedules, but research suggests it does not provide any noticeable advantage in muscle performance or body composition
Omega-3 Fatty Acids: Reduce inflammation and support overall recovery.
- Pros: Reduce inflammation, support heart health, eye health, skin health, and overall recovery.
- Cons: May cause digestive issues in high doses.
- Worthwhile: Beneficial for reducing exercise-induced inflammation and overall health.
Fish Oil: Provides omega-3 fatty acids for overall health and reduced inflammation.
- Pros: Provides omega-3 fatty acids, supports heart and joint health.
- Cons: May cause digestive discomfort; risk of contamination with impurities.
- Worthwhile: Similar to Omega-3’s, beneficial for overall health and reducing inflammation.
The Big Problem
Whether you are considering starting a supplement regimen, or not, it is extremely important to note that supplements in the United States are not regulated by the FDA (Food and Drug Administration).
This means, unlike medicines sold behind the counter or prescribed by a doctor, the FDA is not required to approve the safety of dietary supplements before they reach the market (you, the consumer).
This becomes a problem when health is compromised for an edge in the gym. Too many supplements contain unnecessary ingredients and additives such as artificial flavors, sweeteners, and colors, GMO’s, titanium hydroxide, and hydrogenated oils, to name a few.
Final Thoughts
The majority of people enter the fitness world to get in better shape and improve their overall health. Supplements are meant to support a healthy and nutritious diet, not replace it.
Occasionally, when our days become hectic, we can substitute a meal with a protein shake or supplement. We can also drink a quick pre-workout blend or BCAAs for an energy boost before our training sessions. However, no supplement can replace obtaining all the essential vitamins, nutrients, and proteins your body needs like a nutritious meal can. Emphasis should be placed on eating whole, real, natural foods. Avoiding fast foods, processed foods, and artificial additives can significantly improve our health and performance alone, without the need for additional supplements.
Author’s Opinion
Each supplement has its place. While some, have no place at all. Personally, I am conservative when it comes to putting additional substances in my body, especially when they are unregulated and most likely won’t provide a noticeable improvement in performance.
If we review the list of supplements above, we’ll notice that a majority of the research suggests that additional supplements such as BCAAs, EEAs, glutamine, and nitric oxide are probably unnecessary if you are eating a diet rich in protein and other nutrients. On average, a diet consisting of 0.7 grams of protein per pound of body weight obtained through whole foods, is enough to provide you with all the amino acids your body needs. This will be enough for muscle growth, recovery, and performance.
The only two supplements I regularly take are creatine monohydrate and caffeine. A carbohydrate snake and an espresso 30-60 minutes before the gym provides me with enough energy for a great workout. Creatine is naturally produced in the body with almost no side-effects, while substantial evidence shows it has great benefits.
The key is to understand what your fitness goals are and how to achieve them. Research the supplements that interest you and give them a try, then evaluate the effects.
*Disclaimer: I am not endorsing anyone take any supplements without first discussing it with their physician or healthcare professional
Please share in the comments below what your thoughts are on supplements for resistance training!
