The supplement industry is big business. In the U.S. alone, dietary supplements contribute about $121.6 billion to the economy, according to figures collated by the Council for Responsible Nutrition in 2016.
However, not all supplements are created equal. Products shrinkwrapped in glitzy branding and testimonials from ripped bodybuilders are incredibly well marketed, but the truth of the matter is that some supplements have no scientific backing and offer little to no benefit to most trainees.
Save yourself the time and money. Here are three supplements that are actually worth considering - and three that aren’t.
Worth taking:
Whey isolate protein
Protein is an important part of a balanced diet and is critical for muscle growth. Supplementing with protein powder isn’t a necessity if you’re getting enough protein from whole food sources, but it is the most popular supplement in the health and fitness industry for a very good reason: it’s easy. Cheap, quick to prepare and low in carbs and fats, whey isolate protein is an excellent choice if you’re look for a no-fuss way to get more protein in your diet. When choosing your protein powder, go for quality and try to stay away from these ingredients: artificial sweeteners, dextrins/maltodextrin, skim milk powders/milk solids, vegetable oils and fats, thickeners and gums, and fillers.
Creatine
Creatine is a natural substance. It is produced by the body and can also be found in protein-rich sources such as meat and fish. Creatine also happens to be one of the most well-studied sport supplements on the planet. Various studies (such as this meta analysis published in the International Journal of Sport Nutrition and Exercise Metabolism) indicate that creatine can help build lean muscle, while other investigations suggest it may aid muscle recovery and improve anaerobic endurance. However, there’s little evidence that creatine is useful for endurance sports such as distance running, swimming or cycling.
Fish oil
Fish oil doesn’t directly promote muscle growth, but it is an excellent supplement for your overall health and wellbeing. A plethora of studies have shown that fish oil supplementation can improve cholesterol levels and reduce the risk of heart disease, lift your mood and may even have a role to play in combating osteoporosis.
Not worth taking:
Fat burners
Fat burners are billed as miracle pills that’ll make the fat slide right off you.
As you might have guessed, they don’t quite work like that.
While they can (when used in conjunction with a good diet and healthy exercise routine) suppress your appetite and maybe, possibly, very slightly increase your metabolism, similar effects can be obtained from a strong coffee. Save your money and don’t bother with fat burners.
Glutamine
Glutamine is an amino acid produced naturally in the body. It is closely involved with building muscle, so it stands to reason that the more glutamine you take, the faster you’ll pack on muscle, right?
Wrong.
When taking a glutamine supplement, the glutamine ends up in the liver and intestines and is released into the body as and when it is needed. As a result, the spike of glutamine never has a chance to actually get to your muscles. The vast majority of adults naturally have sufficient glutamine stores, so most people will get little benefit from glutamine supplementation.
Tribulus terrestris (and other testosterone boosters)
A herb renowned for promoting virility and vitality, tribulus terrestris earned itself a reputation in the health and fitness industry as a natural means of boosting testosterone. But, no, it doesn’t actually affect your testosterone, physical performance or your ability to gain lean muscle. Research published in the Journal of Strength and Conditioning Research led investigators to conclude that “T. terrestris did not produce the large gains in strength or lean muscle mass that many manufacturers claim can be experienced within 5-28 days.”
The best way to enhance testosterone is to exercise. Blood levels of testosterone increase with just 20 minutes of exercise and remain elevated for up to three hours after.
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