The Truth About Supplements
When you walk into a supplement store, you're greeted with shelves of brightly coloured products and pretty packaging - all promoting incredible benefits. The packaging and marketing are designed to catch your eye and convince you that these supplements are essential for your health and fitness. But here's the harsh reality: most of them are bullshit.
In fact, 90% of these supplements don't have the scientific evidence or research to back up their claims. The industry is filled with hype and misinformation, making it hard to separate the useful from the useless.
Here are the only 3 supplements I recommend:
Creatine Monohydrate
Creatine Monohydrate is the most researched and evidence backed supplement on the market. It helps to improve strength, increase muscle mass, and enhance exercise performance. By replenishing your muscle stores of phosphocreatine, it provides the energy needed for high-intensity training.
Protein Powder
Protein is essential for muscle repair and growth. If you're not getting enough protein from your diet, a high-quality protein powder can help you meet your target. Whether you're vegan, lactose intolerant, or just looking for a convenient source of protein, there's a powder out there for you. Just remember, it's a supplement, not a replacement for whole foods.
Pre-Workout (or simply caffeine)
A good pre-workout can give you the energy and focus needed to crush your training. At its core, pre-workout is made up of caffeine, which is a proven stimulant. It helps to reduce fatigue, improve concentration, and increase endurance. If you prefer a simpler approach, a strong cup of coffee can be just as effective.
You should do your own research on anything else.
It's essential to approach other supplements with a healthy dose of scepticism. Here's a quick rundown of popular supplements and why you should think twice before buying them:
BCAAs (Branched-Chain Amino Acids): You're already getting plenty of BCAAs if you're consuming enough protein from your diet. There's no need to spend extra money on them.
Hormone Boosters: Most of these products are ineffective and can be a waste of money. Your hormones don't need boosting from a pill or powder.
Green Powders: While they may seem like a convenient way to get your greens, they won't fix your gut or provide the same benefits as eating whole vegetables.
Fat Burners: THEY DON’T WORKKKK. These are some of the most misleading products out there. They often contain stimulants that might make you sweat or poo more, but neither of those things equal more fat loss!!
Detox Products: The concept of "detoxing" is a myth. Your body already has a highly effective detoxification system in place—your liver and kidneys. No supplement can replace what your body does naturally.
When it comes to supplements, less is more. Be cautious of the flashy marketing and too-good-to-be-true claims of other products. Remember, the foundation of a healthy lifestyle is a balanced diet, regular exercise, and adequate rest. Supplements are just that—supplements. They're not magic pills, and they won't do the work for you.
With love,
Coach Sandra xxx