Yes, bro, I used to be like you.
I thought supplements were important, a mark of whether you were a serious gym rat or just messing around on the treadmill or something. Want to build serious muscle? Get a pre-workout in before your lift session, bro. You want to gain size? Grab your shaker bottle immediately after your workout and chug it.
The supplement industry sure did a number on us, didn’t they? They sold their stuff (and are still selling it) so well that people are actually AFRAID that if they don’t take it, they’ll lose all their hard-earned gains. Supplements have become like essential vitamins – you think you’ll be lesser without them.
But is it really that necessary?
Most people would probably say okay, maybe I don’t need it. But I want it, because it makes me bigger, or faster, or stronger.
No, it doesn’t. And I’m going to tell you why.
There’s a number of popular supplements out there, but for the sake of this post we’ll stick to a couple of the big ones.
Protein powder
How many of you have heard that you need 1 gram of protein per pound of bodyweight to gain muscle?
I’ve been hearing this “rule of thumb” for years, and it keeps coming back. Long story short – it’s crap. There are many studies out there on this topic, but in general, the consensus for optimal protein intake is around 0.5 to 0.8 grams per pound – if you’re an experienced lifter, you might need even less, which I think is pretty cool.
For perspective on this, all the protein a person at my weight needs is contained in two chicken breasts (approximately 60 g). Now, I could get that in 2 scoops of protein powder too, but I’d be missing out on some other nutrients, not to mention choosing a highly processed powder over real food.
Most people in Western society are nowhere near protein deficient in their food intake – which means essentially that if you’re also using a lot of protein powder, you’re likely overdoing it without any appreciable benefits.
All that being said, I personally have a big jug of natural grass-fed whey protein powder sitting on my counter right now. I use it in meal-replacement shakes, supplemented with plenty of leafy greens and a bit of fruit and organic greens powder.
Branched-chain amino acids
Much like protein, we’ve been sold on branched-chain amino acids (BCAAs) like they’re essential to a weight-lifting program. But again, let’s talk about this. Are you protein deficient? No? Then you don’t need BCAAs. In fact, any whole food you eat that is a protein source will also be providing you essential amino acids, and studies have shown that amino acids taken in supplement form are just not as efficiently used by the body as the amino acids in whole food.
Pre-workout
I remember the first time a friend handed me this neon-blue powder (blue raspberry flavor) and told me to put it in my water bottle to drink before a workout. Wow, what a rush! I was WOKE on that stuff – I honestly felt like I could lift more, move faster, and generally win at working out that day.
I completely understand the appeal of pre-workout.
The problem is, look at the ingredients. It’s basically three cups of coffee-worth of caffeine and a bunch of carbs and chemicals plus food coloring. Some include a stimulant called dimethylamylamine, which is designed to increase your heart rate – not exactly the safest thing.
In my opinion, pre-workout is not worth the risks to your body for a little rush.
I stick with a cup of black coffee before most workouts and that's plenty for me.
Creatine
If you’re not familiar with creatine, don’t worry – your body is making it anyway. Creatine allows your muscles to raise ATP and may actually give you a noticeable boost when strength training. You still don’t need it, unless you are a vegan that might otherwise be a little deficient. Ah, but if there’s any supplementation that I would recommend to people, I’d pick this one – it’s cheap and is most likely to have noticeable results. There have been tons of studies that have been done on creatine that show improved strength gains, improved performance, faster recovery and lower inflammation after exercise. Let me say again, however: you probably don’t need it.
Bottom line
There is so much in the fitness industry that’s designed to sell us stuff. The clothes, the equipment, the supps. If you work as a trainer at a big box gym, chances are you’re evaluated not just by your ability to train people, but by how many supplements you can sell to your clients too.
What a shame.
In a world where everything is packaged to look shiny and convenient, we really should be thinking about what we put in our bodies. Your goals may be different than mine, however. I just want to strive for optimal health, and most supplements are not what I need for that.
Tell me what supplements you use and why – I’m always ready to learn something.