Like most things in life, what’s ‘necessary’ depends on the goal. Supplements are, by definition, the icing on the cake. Before considering supplements, focus on these fundamentals:
- Consistent nutrition
- Following a good gym program
- Taking enough rest days
- Getting to bed on time
If we could take a pill and maximize progress, we’d all do it. But the boring truth is this: If your nutrition is inconsistent, you stay up late watching Netflix when you could be in bed, and your gym program involves 2 mins on the cross trainer, a half-hearted attempt at a max deadlift, and 30 mins of scrolling on Instagram, then you’re wasting your money on supplements.
Effective Supplements: The Extra 1-2%
Now, if you’ve followed the guidance so far and your nutrition is optimized, there are a few well-researched supplements that might give you an extra 1-2% boost:
1. Electrolytes
Electrolytes play a crucial role in improving hydration by replacing essential minerals lost through sweat. Electrolytes can effectively reduce fatigue and cramping, especially during intense or prolonged exercise, like a strongman competition. Common electrolytes include sodium, potassium, magnesium, and calcium. They are particularly beneficial for endurance athletes or those training in hot environments. Electrolytes can be consumed through various means, including sports drinks, tablets, or powders added to water, whichever works best for you.
2. Protein Powder
Protein powder is a convenient and quick way to increase the amount of protein in your diet. When combined with resistance training, it helps support muscle recovery and growth. Available in various forms, including whey, casein, soy, and other plant-based options, protein powders typically provide 20-30 grams of protein per serving. They are particularly useful for those struggling to meet their protein needs through meals, and are an easy way to get protein on the go. While I’ll always recommend unprocessed whole foods, there are many times when a protein shake can be a great way to quickly meet your protein goals, low fuss.
3. Creatine
Creatine is a naturally occurring compound found in red meats and seafood that helps fuel your muscles during high-intensity, short-duration activities. It may help you get a few extra reps during strength training sessions, ultimately aiding in gaining strength and muscle size over time. The most researched form of creatine supplements is creatine monohydrate. A typical dose is 3-5 grams per day, with no need for loading or cycling. The benefits of creatine are most pronounced in vegetarians and vegans, as it’s mainly found in animal products. Generally safe for up to 5 years, it may cause issues for those with kidney problems. Always choose quality supplements and be aware of potential interactions.
4. Beta-Alanine
Beta-alanine is a supplement geared towards those looking to push their limits. It acts as a pH buffer in muscles, delaying the burning sensation experienced during intense exercise. This effect enables you to maintain intensity for slightly harder and longer periods, making it most effective for activities lasting 1-4 minutes. While not widely researched, beta-alanine is still a popular ingredient in pre-workouts. It’s worth noting that beta-alanine may cause a harmless tingling sensation (paraesthesia) when consumed in large doses. While not essential for casual gym-goers, beta-alanine can be a valuable tool for athletes in high-intensity sports or advanced lifters.
5. Caffeine
Caffeine is a well-known stimulant that reduces perceived fatigue and increases alertness. It works by blocking adenosine receptors in the brain and can improve performance in both endurance and high-intensity activities. The optimal dose for sports performance benefits is 3–6 mg per kilogram of bodyweight (approximately 200–400 mg in a 70 kg person), taken around 60 minutes before exercise. To avoid disrupting sleep patterns, it’s best not to take caffeine after 1pm. Caffeine tablets offer more accurate dosing compared to coffee or energy drinks, although they can be much easier to take a higher dose as they are more caffeinated. Given its widespread use and well-studied effects, caffeine remains one of the most popular ergogenic aids among athletes and fitness enthusiasts.
6. Omega 3
Omega 3 fatty acids are essential nutrients with numerous health benefits, including anti-inflammatory effects. They play an important role in optimal heart, brain, and joint health. The main types of omega 3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found naturally in fatty fish like salmon, mackerel, and sardines. If you don’t eat oily fish at least twice a week, consider supplementing. Typical doses range from 1-3 grams of combined EPA and DHA per day. When choosing an omega 3 supplement, look for products that have been third-party tested for purity and potency. While not directly performance-enhancing, omega 3s contribute to overall health and may aid in recovery, making them valuable for active individuals.
7. Multi-Vitamin
A multi-vitamin acts as an insurance policy to prevent micronutrient deficiencies and is particularly useful for physically active people who may have higher nutrient needs. It helps support overall health, immune function, and recovery from exercise. When choosing a multi-vitamin, opt for a high-dose, research-aligned product that meets or exceeds 100% of the RDA for most vitamins and minerals. Some products are specifically formulated for active individuals or athletes. While a multi-vitamin is not a replacement for a varied, nutrient-rich diet, it can help fill potential gaps in your nutrition. This makes it a sensible addition to many people’s supplement regimens, especially those with demanding training schedules or dietary restrictions.
Remember, while these supplements can provide a small boost to your fitness efforts, they should complement, not replace, a solid foundation of good nutrition, consistent training, and adequate rest. Always consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking medications.
Supplements That Don’t Work
- Fat burners: At best ineffective, at worst dangerous. Research shows no strong evidence that any specific supplement will produce significant weight loss (>2 kg), especially long-term.
- BCAAs: Of no benefit if you already get ample protein in your diet. Studies indicate that BCAA supplementation doesn’t improve performance or gains in strength and muscle mass.
- Other Pre-Workout Supplements: Many lack scientific backing for their claimed benefits.
Final Thoughts
If you’re curious about supplements, Examine.com is a great resource for unbiased, evidence-based information. Remember, supplements should complement a solid foundation of good nutrition, consistent training, and adequate rest – not replace them.
Interested in Taking the Next Step With Your Nutrition?
I’m Tim and I created Food Flexibility because I wanted to help people feel less restricted by food while meeting their goals. When you work with me, you’re not going to get an AI generated response that gives you no real answer. Instead, I build out a program that adapts to what you like, what you currently eat and teaches you which foods your body needs to meet the goals you have. Discover my nutrition coaching services and if you’re ready, get in touch.
