Supplement Guide: What Works & What Doesn't
The supplement industry is flooded with marketing hype. This guide focuses on the few products that have significant scientific backing for safety and efficacy.
Common Supplements Review
Creatine Monohydrate
What it does: Increases the immediate energy supply (ATP) in your muscles. This helps you perform more reps and lift heavier weight over time.
How to take it: 3-5 grams per day, every day. Timing doesn't matter much. Monohydrate is the cheapest and most researched form; skip the fancy versions.
Protein Powder (Whey/Casein/Plant)
What it does: It's just food in powdered form. Helpful if you struggle to hit your protein targets with whole foods alone.
How to take it: As needed to meet your daily protein goal. Whey is fast-digesting (good post-workout), Casein is slow (good before bed).
Caffeine
What it does: Reduces fatigue and perception of effort. Can improve focus and power output.
How to take it: 3-6mg per kg of body weight, 30-60 mins before exercise. Be mindful of sleep interference.
Multivitamins
What it does: Helps cover nutritional bases if your diet is lacking.
Verdict: Not a replacement for a balanced diet. Useful for specific deficiencies or restrictive diets.
Fat Burners
What they claim: To magically melt fat away.
Reality: Most ingredients are ineffective or severely underdosed. The only ingredient that usually "works" is a massive dose of caffeine. Save your money.
The "Food First" Philosophy
Supplements are exactly that—supplemental. They are meant to add to a solid foundation of nutrition and training, not replace it. Before spending money on powders and pills, ensure you have:
- A consistent sleep schedule (7-9 hours)
- A diet rich in whole foods (fruits, veg, lean proteins)
- A structured exercise program
- Adequate hydration