It’s no secret that the fitness trend has been on the rise for the past few years, and with its rise came all sorts of fancy workouts, diets, and supplements. In no way is this trend a bad thing, in fact I believe it’s the opposite, but one thing I know is that if there is profit to be made someone will find it.
Now that the new years years resolutioners are being fished out, everyone who is taking their goals seriously is looking for the best way to get results. That leaves the question where do they get this information? Thanks to this internet thing you don’t have to find the biggest guy in the parking lot and hope he gives you advice beyond taking something sketchy like steroids. There are various ways to get this knowledge on platforms like Instagram, Facebook, and YouTube. Still, even now it seems like everybody is recommending all kinds of different supplements trying to convince you that their supplements are the only way to get you to the results you are looking for and “fast”. Well let me hit you with some truth, your results won’t come “fast”, and they certainly won’t come through a little exercise and the use of some magical supplements. With or without supplements you will need to put in hard and consistent effort to see results, but I’m going to lay out commonly recommended supplements and their necessity to your regular every day life.
This is the most common supplement recommended in the industry. For most beginners I wouldn’t put this anywhere near necessary. A common suggestion for protein intake is 1 gram or .8 grams per lb of body weight. This however is for those looking to build serious muscle and retain it for a long period of time. For beginners anywhere from half to .6 grams of protein per lb will suffice. Most of your protein intake should come from a healthy balanced diet. Buying whey protein becomes useful once your intake reaches numbers a little high to obtain through a regular diet, and whey protein helps as a cheaper alternative source of protein than buying another few packs of chicken. Is it absolutely necessary: no, but whey protein is definitely a good way to go for people on a budget who need higher protein intakes for their training.
Creatine is a supplement that is supposed to help and retain muscle growth during a short and long term period. You can naturally obtain creatine through a regular diet with meat and fish, but much like whey protein, it doesn’t really serve much use to people who aren’t looking to take on an entire bodybuilding lifestyle. Creatine is used and cycled in order to maximize the growth and recovery of your muscles over periods of time. Studies have shown to improve results when comparing creatine supplement users with non creatine users. However, creatine is far beyond being necessary, especially for people looking to get lean for spring break. Creatine bloats you and increases your water retention. This almost makes you worse, especially in the long run.
Bcaa’s and Fat burners:
Next on this list are Bcaa’s. Bcaa’s work similar to creatine and are supposed to assist in retaining muscle mass, especially during a caloric deficit period. They won’t bloat you like creatine, but if you rely on them without maintaining a healthy diet they can really mess up your natural systems. Fat burners on the other hand I recommend staying away from completely. The profit margin for fat burners are insane because the community turns a blind eye to the fact that almost anyone can technically create and sell these supplements. Additionally they mess with your natural metabolism and it will be difficult to maintain future results if you suddenly stop using fat burners. I would recommend not using and burners and to use bcaa’s on the workout days you really like to emphasize.