5 Workout Supplements Actually Worth Taking (And 5 To Avoid!)

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Workout supplements are very popular. In fact, according to one study, 55.3% of gymgoers use supplements to help reach their fitness goals. They have a lot of support – but just how much of this is marketing? Are workout supplements truly a useful tool? Or are they largely a waste of money?

Well, it depends. There are lots of workout supplements legally available on the market (and some that are illegally available). Some of these are more worthwhile than others. This post lists five examples of workout supplements you should consider trying, and five you should probably avoid. 

Say yes to…

These are 5 great Workout Supplements worth taking.

Whey protein

Protein is important for repairing muscles after a workout. It is therefore key to building muscle mass, which involves the damage and rebuilding of muscle cells. 

It’s possible to get enough protein into your body through diet alone, but many people struggle to do so without a strict nutritional plan. To help you get that additional protein intake, it’s worth taking whey protein as a supplement. This typically comes in the form of a powder that you can add to water and drink as a shake after your workout. 

Read: 8 WAYS TO BRING BACK HEALTHY HAIR NATURALLY

Creatine

Creatine probably has the most scientific backing of any supplement when it comes to actually improving workout results. It is an amino acid that can help provide our muscles with added energy – which can help us last longer when doing heavy lifting or high-intensity exercise.

Creatine often comes in the form of a powder, which can be consumed before or after your workout (often combined with a protein shake). Reviews such as this one at A Lean Life can help you to compare some of the different creatine products on the market. It’s worth noting that creatine does exist naturally in meat and shellfish, but only in small amounts. Vegans and vegetarians are therefore most likely to benefit from creatine supplements. 

Caffeine

It’s a well-known fact that caffeine can provide us with a boost of energy. This can help improve workout performance by making us work out harder. Studies show that this can lead to more calories being burnt to help with weight loss, and improved strength when weightlifting. 

A cup of coffee before a workout is a great way to get caffeine into your body. Alternatively, if you don’t like coffee, you can always take a caffeine pill. Energy drinks are another option, but can be less healthy. 

Omega-3 fish oil

Omega-3 is a nutrient with many health benefits including boosting bone density and brain function. When it comes to exercise, omega-3 can help by reducing muscle inflammation – reducing the dreaded DOMS after a workout.

You can find omega-3 in several foods ranging from flax seeds to soya beans, however the richest source of it is oily fish. If you’re not eating fish regularly, fish oil supplements are a great way to get more omega-3 into your body. 

Sodium bicarbonate

Sodium bicarbonate is the primary ingredient found within baking powder, but it has so many uses beyond baking. It makes a great improvised cleaning ingredient and is also useful for neutralizing odors. You can also consume it to decrease acidity of muscles and help muscles work out for longer.

There’s no need to buy any fancy supplements with this one. 0.3 grams of household baking powder should do the job – shake this with some liquid and drink an hour before beginning your workout.

Say no to…

These 5 supplements you should probably avoid when working out.

Testosterone boosters

Testosterone is a hormone that helps us build muscles and it’s naturally produced when we exercise. Many men looking to build muscle use testosterone boosters to help boost this muscle-building process – and such boosters can be effective. However, testosterone boosters also come with many potentially unpleasant side effects. 

A few examples of side effects as a result of testosterone boosters include acne, hair loss, infertility, and development of sleep conditions like sleep apnea. Some people even develop prostate growths and heart problems. While not everyone develops these side effects, the risk is generally not worthwhile. 

Read: 10 POWERFUL VITAMINS FOR YOUNGER LOOKING SKIN.

Fat burners

Fat burners are pills that claim to help speed up one’s metabolism and help with weight loss. There’s little evidence that they really work. On top of this, the potential side effects can be pretty horrible.

Taking fat burners can cause high blood pressure, which can lead to headaches and sleeping issues. There are also several reported links to IBS and liver disease. Therefore, it’s best to avoid these pills. 

Multivitamins 

While our body does need a variety of vitamins and minerals to help with tasks like muscle repair, multivitamins are generally not going to have much impact on your performance. This is particularly the case if you’re already eating fruit and vegetables every day.

Multivitamins are better suited to those that don’t eat a lot of fruit and veg, or those with natural deficiencies. And even in these cases, they are more likely to have benefits to your general health rather than improving your workout performance. 

BCAAs

BCAAs (branch chain amino acids) are specific proteins that can be very effective as helping to repair and build muscles. However, they’re generally unnecessary as an added supplement if you’re already consuming a lot of protein in your diet or taking whey protein powder.

Chicken, fish and milk contain all the BCAAs you need. And most whey protein products are full of them too. Studies have found that adding extra BCAA supplements to the mix rarely has any benefits. In fact, you’re more likely to experience nausea or a headache from consuming too much BCAA if you’re already eating lots of protein and taking whey powder. 

Steroids

Anabolic steroids are generally illegal to get hold of without a prescription. Despite this, it’s no secret that many bodybuilders use them to help with building muscle mass. Steroids are pretty much testosterone boosters, but unlike testosterone boosters that encourage the body to naturally produce more testosterone, they actually pump the body full of synthetic testosterone.

The effects are therefore much like that of testosterone boosters, but amplified. While you are likely to see your muscles getting bigger, you are also more likely to experience many of the negative side effects like acne, hair loss and infertility. Sleep issues and mood changes are also very common. This article at WebMD delves more into the side effects. 

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