These Supplements are a Waste of Time and Money
By Best News Website
Published: April 9, 2024, 2:21 p.m. ET
Mixing powders or popping pills pre-workout might be pointless, says one diet expert. According to a renowned dietitian, some supplements offer real benefits, while others are a complete waste of time.
Pre-workout Supplements
Pre-workout supplements, often known as “kitchen sink supplements,” are packed with various ingredients that may not offer many benefits. While some supplements like caffeine might provide a temporary boost, many elements in pre-workout supplements are unnecessary for gym-goers. Even if beneficial ingredients like creatine are present, inconsistent intake and lack of proper dosage render them ineffective for pre-workout use.
Fat-burning Supplements
Fat-burning supplements marketed to speed up metabolism or increase fat oxidation are generally a waste of time, according to one sports nutritionist. While certain ingredients like green tea and caffeine may have modest weight loss effects, relying solely on supplements to manage body weight or body fat percentage is not advisable. Proper diet, exercise, and lifestyle play a crucial role that supplements cannot replace.
What to Take Instead
Eating a banana and having a cup of coffee pre-workout might be the simplest and most effective approach. A banana provides calories and nutrients, while coffee offers a helpful caffeine boost that improves exercise performance. If you prefer supplements, two that may actually help reach your fitness goals are creatine and protein powder.
Protein powder, particularly whey protein, has well-established benefits in terms of muscle growth, repair, and recovery, as well as strength and performance gains. Aim to consume around 20 grams of protein within two hours of working out. Plant-based protein powders made from soy or pea protein are also viable options.
Creatine, a naturally occurring amino acid in muscles, can help build muscle faster when taken in a synthetic form. It is recommended by sports nutrition and performance guidance set by the American College of Sports Medicine. Creatine may improve sustained energy during high-intensity exercises, increase muscle mass and power, and aid in faster recovery and healing.
Remember to take creatine in small doses daily for optimal results.
