Vitamin D, Vitamin C, Thermogenics, Apple Cider, Whey Protein powder, Protein bars, Amino Acids, Fat Burning Tablets… the list seems endless. For every desire we have to change our bodies, it seems that someone, somewhere, has thought of a supplement which seemingly fixes all our problems.
It can be a very confusing world when we’re desperate for a way to change our bodies for the better. The process of fat loss or muscle gain can be a slow and painstaking one, and the marketing companies know this. They knowingly prey on those who are most desperate to see results quickly.
The next 4-5 minutes will hopefully help you to save you time, money and head scratching.
What is a Supplement?
While some supplements can undoubtedly help us, the promises made through the marketing to get our attention are often misleading and border on lies.
The truth is, supplements are just that. They should supplement our diet. It’s a mistake to put too much emphasis on supplements or overestimate their benefits.
Who are Supplements For?
The massive increase in supplement popularity and variety in the last 10-15 years has been exponential. They have been marketed to anyone and everyone when truthfully, they only make about 1-2% of a difference to the very elite. This means they have even less impact on the rest of us mere mortals.
The reality is, unless you are an elite athlete at the top of your game you probably won’t even notice the benefits that supplements bring. Instead, most of us need to focus on the other 98% that really makes the most difference before thinking about supplementation – Focus on the big things and get the most out of them before turning to supplements.
If your goal is to be fitter and you’re running 3 times a week and doing strength training 2-3 times a week, yet you aren’t fuelling your body properly with 3 quality meals per day, and you’re scraping by with 5-6 hours sleep and consuming copious amounts of alcohol each weekend, supplements are the last thing you should be thinking about.
Get the Basics Right First
Unless you’re getting the basics right for at least 2-3 years, supplements are going to be essentially meaningless for you. Honestly assess your lifestyle from the list below.
5 Essential “Supplements”
Protein
Are you getting enough protein from “natural” sources – chicken, fish, beef, eggs, pork, etc? If not, then forget about whey protein and the rest.
Carbohydrates
Are you getting the correct amount of carbohydrates right from rice, pasta, quinoa, cous cous, potatoes, etc?
Fats
What is your fat intake like? Some great sources include nuts, avocados and fish.
Water
Water is one of the most simple and easiest “supplements” to implement in our daily routine but it is often overlooked for more expensive, more overrated pills and drinks etc.
Sleep
Sleep is another area we tend to skip over. While we all require different amounts of sleep, most adults need at least 7 hours EVERY night otherwise we’re leaving progress on the table.
Supplements According to Goals
If you tick all of the above boxes and are ready for some supplements then read on.
Gaining Muscle
- Whey Protein
- Branched Chain Amino Acids
- B Vitamins
- Zinc
- Iron
- Magnesium
- Creatine
- Beta-Alinine
- Caffeine
- Vitamin C
Reducing Bodyfat
- Whey Protein
- Caffeine
- Green Tea Extract
- Vitamin D
- Glutamine
- Omega 3
- L- Carnitine
Getting Fitter
- Whey Protein
- Creatine
- Caffeine
- Glucosamine
- Magnesium
- Beta-Alinine
- Vitamin C
- Vitamin E
- Zinc
Remember, these aren’t magic pills and their importance shouldn’t be overemphasised. Make sure you’re getting the basics right first and add these if you ACTUALLY need the extra 1-2% boost.
Which supplement company is the best?
From an independent view, I have to say that for the vast majority of supplements, there isn’t one company any better than the others. They’re all very similar – they are all made in similar ways and offer similar nutritional value. For supplements like whey protein powder, I would honestly rate them according to taste. No joke. Check their nutritional value and you’ll probably find that per serving they’ll be just about the same – between 20-30 grams per serving.
The Boring Truth
The biggest difference maker, no matter what your fitness goal is your nutrition. This isn’t exciting news and it isn’t going to make much money from pushing it, but it’s still the truth.
If you want to get leaner, make sure you’re getting sufficient macro nutrients and maintaining a calorie deficit.
If your goal is to put on muscle, make sure you’re training in the correct way to tear up muscle fibres effectively and aiding your recovery with sufficient macro nutrients and calories, particularly protein from your meals.
If you want to get fitter and improve your athletic performance, a balanced diet containing sufficient macro nutrients is going to be the difference maker.
It’s very sad to me that many of us prefer to spend £30 on a new “muscle builder” or “fat burner”, rather than drinking more water, getting more sleep, eating better meals and putting in the work in the gym.
There’s no short cuts, friend. There’s no pill, cleanse or detox that is going to help you hit your goal for the long term and more often than not they actually do more harm than good. Hopefully this has helped save you some cash and removed some confusion.
If you need any more help with nutrition, supplements or your fitness goals you can contact me here or use the form below.
- Supplement companies prey on those who are desperate for fast results
- Some supplements can help but usually not as much as the supplement company claims
- Unless you’re an elite athlete, most supplements are an expensive form of urine
- A balanced diet of quality foods is the boring yet most truthful advice when it comes to getting all the nutrients our bodies really need.