Supplements useful or a waste of time?
moisestoscano
Posts: 1 Member
What do you guys think of sports supplements? Do you approve or disapprove? Why?
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Replies
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Creatine and caffeine are the two supplements with the greatest scientific support for their effectiveness. Everyone should take creatine, ~5mg/day for the typical person.
If you consider protein power a supplement and not just food than it is very helpful in meeting one's macro-nutrient requirements easily and inexpensively.4 -
Useful but it's there to supplement not substitute. If your basics aren't in check eg. Good nutrition, proper workouts and recovery forget about supplements. This is just advice tho. Do whatever the *kitten* you wanna do.2
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Creatine and caffeine are the two supplements with the greatest scientific support for their effectiveness. Everyone should take creatine, ~5mg/day for the typical person.
If you consider protein power a supplement and not just food than it is very helpful in meeting one's macro-nutrient requirements easily and inexpensively.
No one has to take creatine. That makes no sense at all. Why do you say that ?
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Wetcoaster wrote: »Creatine and caffeine are the two supplements with the greatest scientific support for their effectiveness. Everyone should take creatine, ~5mg/day for the typical person.
If you consider protein power a supplement and not just food than it is very helpful in meeting one's macro-nutrient requirements easily and inexpensively.
No one has to take creatine. That makes no sense at all. Why do you say that ?
I didn't say that. I said everyone should.
There are limited downsides and large benefits. That is why I said they should. Creatine would be a "micronutrient" on your pyramid, so unless you are consuming massive (environmentally unsustainable) amounts of fish and red meat, you wouldn't be receiving the most effective dosage.0 -
I find myself very skeptical. I will follow this thread because I'm interested in whether my skepticism is well placed.1
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Wetcoaster wrote: »Creatine and caffeine are the two supplements with the greatest scientific support for their effectiveness. Everyone should take creatine, ~5mg/day for the typical person.
If you consider protein power a supplement and not just food than it is very helpful in meeting one's macro-nutrient requirements easily and inexpensively.
No one has to take creatine. That makes no sense at all. Why do you say that ?
I didn't say that. I said everyone should.
There are limited downsides and large benefits. That is why I said they should. Creatine would be a "micronutrient" on your pyramid, so unless you are consuming massive (environmentally unsustainable) amounts of fish and red meat, you wouldn't be receiving the most effective dosage.
Sorry no one "should".....there is no need.1 -
Wetcoaster wrote: »Creatine and caffeine are the two supplements with the greatest scientific support for their effectiveness. Everyone should take creatine, ~5mg/day for the typical person.
If you consider protein power a supplement and not just food than it is very helpful in meeting one's macro-nutrient requirements easily and inexpensively.
No one has to take creatine. That makes no sense at all. Why do you say that ?
I didn't say that. I said everyone should.
There are limited downsides and large benefits. That is why I said they should. Creatine would be a "micronutrient" on your pyramid, so unless you are consuming massive (environmentally unsustainable) amounts of fish and red meat, you wouldn't be receiving the most effective dosage.
When I read the bold part my mind played out this scenario where one person did consume such a massive amount of fish and red meat that they became endangered and thought, "Thanks Becky!"...thanks for the chuckle
But I did read up on creatine last night and decided it wasn't for me, at least the me I currently am (new to weight training & still in a ~500 deficit)2 -
It depends on what supplements and what your goals are.1
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Thermogenics - yes. I can feel the increase in body temperature and SWEAT like crazy if I have taken1
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Wetcoaster wrote: »Wetcoaster wrote: »Creatine and caffeine are the two supplements with the greatest scientific support for their effectiveness. Everyone should take creatine, ~5mg/day for the typical person.
If you consider protein power a supplement and not just food than it is very helpful in meeting one's macro-nutrient requirements easily and inexpensively.
No one has to take creatine. That makes no sense at all. Why do you say that ?
I didn't say that. I said everyone should.
There are limited downsides and large benefits. That is why I said they should. Creatine would be a "micronutrient" on your pyramid, so unless you are consuming massive (environmentally unsustainable) amounts of fish and red meat, you wouldn't be receiving the most effective dosage.
Sorry no one "should".....there is no need.
There isnt a need, its not a must but if youre going to use a suppliment creatine is perfectly safe (as long as you stay hydrated) and actually works (if youre one of the 80% who respond to it and pair it with a progressive lifting program).
Op to answer your question i think most suppliments are a waste but i agree with aashwill, creatine is a really great suppliment for muscle building. Also its been shown to help brain function too but from my understanding thats less studied, and i dont have the articles i read that so i wont list that as a reason to take it.
A fantastic resource is examine.com it looks at suppliments and offers a lot of insight. I would check it out if you have any questions on any suppliments in particular.0 -
cbusnightowl wrote: »Wetcoaster wrote: »Creatine and caffeine are the two supplements with the greatest scientific support for their effectiveness. Everyone should take creatine, ~5mg/day for the typical person.
If you consider protein power a supplement and not just food than it is very helpful in meeting one's macro-nutrient requirements easily and inexpensively.
No one has to take creatine. That makes no sense at all. Why do you say that ?
I didn't say that. I said everyone should.
There are limited downsides and large benefits. That is why I said they should. Creatine would be a "micronutrient" on your pyramid, so unless you are consuming massive (environmentally unsustainable) amounts of fish and red meat, you wouldn't be receiving the most effective dosage.
When I read the bold part my mind played out this scenario where one person did consume such a massive amount of fish and red meat that they became endangered and thought, "Thanks Becky!"...thanks for the chuckle
But I did read up on creatine last night and decided it wasn't for me, at least the me I currently am (new to weight training & still in a ~500 deficit)
Not that im necessarily pushing that everyone should take creatine but, creatine does pair well with weight loss. When it initially takes effect you may see a stall on ther scale from the water rention but this water will be in your muscles not under your skin so it shouldnt show too much. It can help you retain muscle (again as i said in my post above assuming you are on a progressive lifting program) as you lose weight.
But youre right as a new lifter i wouldnt bother youre probably making good progress just because youre new to lifting. But as an fyi for later, creatine is good when in a deficit or surplus.0 -
All the supplementing I do is doctor prescribed.
- Magnesium for chronic muscle cramps and regular bowl movement
- Vitamins B12 and D and iron. My body seems to just wash most of it through leaving me borderline depressive and out of energy just walking 2 meters on flat ground without the regular infusions.
They assist my weight-loss (more energy, digestion working as it should, pleasure in moving, etc.) but they don't drive my weight-loss.
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tillerstouch wrote: »this water will be in your muscles not under your skin
this is the reason why it's my must-have supplement. idek if it has any performance effects in my case, but i feel so much more comfortable physically when my muscles are properly hydrated. it helps me maintain my mobility, if nothing else.
the difference is really noticeable, and it just doesn't happen when i'm not taking it no matter how much water i drink. i'm intermittent about bcaa's and a few other things, but creatine and whey are the two i 'must have'.
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Creatine and caffeine are the two supplements with the greatest scientific support for their effectiveness. Everyone should take creatine, ~5mg/day for the typical person.
If you consider protein power a supplement and not just food than it is very helpful in meeting one's macro-nutrient requirements easily and inexpensively.
Probably not the best wording but if you mean that Creatine is cheap, effective, and has little to no negative effects that taking it, if you feel you need it, is a "no brainer" - I agree. +1 for caffeine also (in espresso form for me please).1 -
moisestoscano wrote: »What do you guys think of sports supplements? Do you approve or disapprove? Why?
Useful if you're taking specific supplements for specific reasons and have done the research to cut through the marketing hype and ensure they're legit.
Useless (and a complete waste of money) if you're taking about 99.9% of the crap marketed by the diet/fitness industry solely based upon the glowing promises and testimonials in their advertising.
A good place to start your research is http://www.examine.com2 -
For other supplements I use protein powder on a fairly regular basis. I also take a vitamin C tablet, a vitamin D tablet, and a double dose of fish oil per day.
I take glutamine pre-workout and, if that work out is fasted, I also take BCAA.0 -
My view - there's no "should" about any sports supplement, personal choice and personal needs/wants.
For me.....
Whey protein - approve, a useful and calorie efficient way to supplement to hit my protein goal (if needed/wanted that day).
Creatine - no opinion, never had any interest in trying it.
Caffeine - I'm pretty unresponsive to caffeine but carry some "emergency" tablets on very long cycle rides. Proved useful a couple of times (in five years).
Pre-workouts - I'm anti, seems pointless to me. But if others need chemical help that's their choice.
Beetroot juice - supposed to help sub-maximal endurance cardio. Used it a couple of times before big events, partly for desire to try and do everything (within reason) I could to do my best. Dreadful taste and pink pee are the downsides. Impossible to know if it really helped but couldn't hinder.0 -
Creatine and caffeine are the two supplements with the greatest scientific support for their effectiveness. Everyone should take creatine, ~5mg/day for the typical person.
If you consider protein power a supplement and not just food than it is very helpful in meeting one's macro-nutrient requirements easily and inexpensively.
Nop. It's harmful to my wallet because I have no need for it so I would essentially be throwing my money away. I personally don't understand the desire to increase power output unless you are a competing power lifter other than for a personal ego boost or for someone who is stuck, neither of which applies in my case. I don't feel it's worth it for me. If you're progressing, you're progressing and getting stronger regardless of your numbers. I personally don't feel like sports supplementation is worth it for a non-athlete (unless it's something important to wellbeing like electrolytes on long runs in hot weather when water is not enough), but I can understand why people would want to maximize their output and feel like spending money on that less 5% or so improvement is worth it.
I do, however, use whey protein because most of my food preferences are poor in protein so I find myself needing to supplement often to bring my protein up to meet at least the minimum recommendations without a huge impact on calories.0 -
What about B12 for people eating a vegan diet? I read that it is a must--any comments?0
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Kathyseiberling wrote: »What about B12 for people eating a vegan diet? I read that it is a must--any comments?
That's not a sports supplement. Heath supplementation is different. Of course people with low B12 levels (some vegans often are) need to supplement because it's important for their health. When I had high triglycerides I used prescription fish oil because it served an important purpose for my health. I also supplement iron every few months because my levels tend to periodically dip too low for my doctor's liking.
If a supplement is not harmful and makes the person feel good about their choices I see no issue, I just don't think any kind of supplementation is particularly necessary outside of medical needs. It's mostly a personal choice driven by the desire to be proactive about health/performance but the benefits are modest at best in most cases.0 -
No one should, no has to, its not required to take supplements.
Whey - added to my diet when short on meeting protein goal.
BCAA - 5gr a day, I do take this
Creatine - Not for me. Side effects for me were terrible
Caffiene - I take this is pill form about 100 mcg's a day (not including my coffee)
Additional supplements: Vitamins - calcium + D, and mag daily.0 -
The very fact that these products are classified as supplements means that you don't need them.
Unless you have a diagnosed medical condition you do not need supplements. The fact that they are unregulated basically tells you they don't work.
Fish oil is about the only exception and one supported with hard data.0 -
For me personally?
-Thyroid T3 is immensely helpful.
-Thermogenics paired with my ECA stack have been useful.
-Multivitamin is great, due to the fact that I live on a lot of protein shakes, and I'm not paying $15 per pound for solid vitamin infused powders like Isopure.
-A solid triple dose fish oil for the same reason as above.
Everything else? If it's not a proven PH, ain't nobody got time for that.0 -
The very fact that these products are classified as supplements means that you don't need them.
Unless you have a diagnosed medical condition you do not need supplements. The fact that they are unregulated basically tells you they don't work.
Fish oil is about the only exception and one supported with hard data.
Creatine is very well supported.0 -
I believe if your eating a varied diet you can probably get by without any. That being said, I have a multivitamin, fish oil (as I don't tend to eat fish often), vitamin D and creatine.0
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Whey very occasionally to hit protein and calorie goals but for the most part I don't need it these days.
Vit D+K, Magnesium + calcium and a multi-vit. When I remember, I go through phases but definitely feel better when I am taking them.
My morning coffee, maybe a second, though it really has no effect on me anymore.
Anything else I don't really see the need.0 -
I'll try and help as best I can!
I may not cover all the possible supplements/products out there, so if you have a question about a specific one let me know and I can try and help.
***First and foremost, you do not NEED any powder/supplement/etc. Anyone who tries to tell you otherwise is probably out to make a profit off of you or is simply ignorant. **
Supplements should be just that, a supplement to your diet. Can't get enough vitamin b12 in your diet? Okay, take a supplement. Can't get enough iron in your diet? Okay, take a supplement.
The same goes for protein. Although, i highly recommend trying to fill your diet with more satiating protein sources (like greek yogurt, meats, fish, cottage cheese, etc.) before adding in a protein supplement. You don't need to drink protein shakes, eat protein bars, etc. so long as you are hitting your macronutrient goal with the food you're consuming.
That being said, adding something like a protein powder might be beneficial if you struggle to hit your protein goal and are consuming relatively low calories. Most protein powders are 120~ calories and 25 grams of protein.
Then there's pre-workouts, these are also unnecessary. As a matter of fact, I usually instruct my clients to dial in their diet FIRST (meet all their micros) before adding caffeine back in. Then if they need a little pep in their step start with some coffee/tea, and work their way up. If you find yourself NEEDING a pre-workout just to get a good workout in, there's usually something else going on (poor sleep, nutrient deficiencies, hormonal issues, etc.). In general, I take great caution recommending these supplements as I personally (and two of my clients) have experienced panic attacks while on them. In addition, if you workout at night you can really inhibit restorative sleep taking a stimulant so close to bed-time.
That said, if you want to take one and you don't have anxiety, you can certainly give one a try.
Then there's creatine. Which is.. you guessed it.... unnecessary. There are plenty of studies showing that a creatine supplement may assist in muscle recovery and endurance, however, as creatine is naturally found in red meats, salmon, tuna, AND your body can produce creatine from additional amino acid sources you may already be consuming enough creatine naturally. Creatine supplements can cause some bloating, water retention, or digestive issues for some people.
That being said, this supplement MAY benefit you if you don't consume a lot of these natural sources (ex. vegetarians reportedly see a greater benefit). This supplement is cheap, so if you'd like to give it a try, in general the benefits outweigh the negatives.
There's BCAAs... which.... assuming you're consuming whole protein sources (meats, fish, dairy) are.... you guessed it again! Unnecessary! While taking these during your workout or throughout the day is certainly not harmful, it is not necessary in the least. Again, vegetarians/vegans will benefit the most from taking an amino supplement as certain amino acids can be limited in plant foods.
Considering the price, and it's unlikeliness to be harmful, you can use your own judgement here.
There's theres fish oil (not necessary and not in a blender bottle, but hey, why not include it). If you're consuming adequate healthy fats in your diet.... it's not necessary! Things like flax, chia, fish, olive oil, and more should be sufficient. Common complaints are fishy burps and a fishy body odor.
It's cheap, so you can try it if you see fit.
In my opinion and according to all of the research I've done on this subject... a consistent progressive and periodized training program along with the proper calories, macro and micronutrients are all that's needed to have a more strong and fit body. Trying to do too much more just complicates things unnecessarily and wastes a lot of money and effort.3 -
The AIS (Australian Institute of Sport) classifies many supplements according to scientific evidence, to determine if they are safe, legal, & effective in improving sports performance. Its a good resource & very handy when researching supplements you're interested in.
Category A supplements are approved with science-based evidence. There are 3 subcategories. Sports Foods include sports drinks & gels, sports confectionery, liquid meals, whey protein, sports bars, & electrolyte replacement; Medical Supplements include iron, calcium, multivitamin/multi-mineral supplements, vitamin D, & probiotics Performance Supplements include caffeine, B-alanine, bicarbonate, beetroot juice, & creatine. Other supplements are in other categories, sone of them deserving of more scientific investigation.
(AIS is a great resource)
Personally, as a mature woman who works out strength / cardio 6x weekly, I take vitD+calcium (diagnosed as D deficient), multivitamin, omega oils, & creatine. I'm researching B-alanine in Alzheimers prevention. Also I use protein powder when protein intake from food is inadequate. I take caffeine but only in my morning coffee!
So I think it depends on your diet & nutrition, & what your goals are. Also depends on budget, as many supplements can be pretty dear.0
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