5 Proven Fitness Supplements Recommended by Experts (Part 1)
If you’re questioning which supplements to start out with, these have been proven to work.
First look at Fitness Supplements
Determining which fitness supplements are worth spending your money on can be a challenge since there are so many sold in stores. The marketing of supplements like preworkout makes it seem convincing that you need it if you have certain fitness goals. The truth is you need a well-balanced diet first. No amount of supplements can make up for an unbalanced diet. It can be confusing since so many supplements promise certain outcomes, so we’ve narrowed down the supplements worth buying based on expert recommendations.
There are plenty of supplements out there that are a waste of money. Some have been thoroughly tested, studied and proven to work. Supplements aren’t necessary if you’re already getting all the nutrients you need through food, but these are the ones you should opt for if you decide to take them. Read on to learn which supplements you should invest in and how they work.
What to look for when shopping for supplements
When shopping for supplements, you may notice that many of them may have labels such as fat burners, BCAAs or other complicated names. Many of these labels are marketing tactics intended to draw you in, and they’re usually too good to be true. DJ Mazzoni, a registered dietitian and Medical Reviewer at Illuminate Labs, says there are two important things to consider when shopping for supplements.
The first part looks at the testing a supplement company has done with its products. “Ideally, the supplement company publishes test results proving their products are safe and accurately labeled.” We says this is key because fitness supplements are more frequently contaminated with illicit substances than other products. Not to mention, the Food and Drug Administration doesn’t have the power to review dietary supplement products for safety or effectiveness.
As an alternative, it’s important to look for third-party testing programs that test for substances prohibited in sports. We suggests looking for an NSF certification on the label to ensure the safety and efficacy of the product. The second thing to consider is that the dosage is based on published medical research. He explains, “Creatine, for example, is proven to be effective, but most medical research involves a daily dose around 5 grams with a higher loading dose for one to two weeks prior.” This means if a product contains creatine at 1 gram, it’s unlikely to provide any benefit, even if the brand provides test results.
Check out our recommended supplements.
Supplements worth your money
Now that you know how to spot if a brand is reputable, you’re probably wondering which supplements are worth investing in. This all comes down to your own fitness goals and needs. Please remember to consult with your doctor before taking any supplements.
Whey protein
Protein is a crucial macronutrient essential for everyone, whether or not they have specific fitness goals. According to VitalSense, protein plays a vital role in muscle recovery and growth, with a minimum of 20 grams recommended after a workout. While protein powders can be a useful supplement, he advises prioritizing whole food sources of protein. If you opt for protein powder, Mazzoni recommends choosing whey protein sourced from pasture-raised animals. For those who cannot tolerate whey, plant-based protein powders are a viable alternative. When selecting a plant-based protein powder, ensure it is free from added sugars, fillers, and preservatives, and is rich in protein and essential amino acids. Be aware that plant-based protein powders may also have higher levels of heavy metals, such as lead.
Creatine monohydrate
Creatine is one of the few powdered supplements thoroughly researched and proven to work. It’s been known to help improve strength, power and muscle mass in health and exercise performance. Extensive studies have found that it is safe to consume and the International Society of Sports Nutrition has confirmed that there aren’t negative long-term effects, even at higher doses. Mazzoni recommends taking creatine daily, but people should consult their doctor about long-term daily use for over six months.
Typically it’s recommended to take 3 to 5 grams daily, and it’s important to make sure that the supplement has the word monohydrate in the name since there are other forms of creatine that haven’t been as well researched.
While taking creatine monohydrate you might also notice some weight gain, but this is due to water retention in the muscles. Adequate hydration while taking creatine supplementation can help to minimize other possible side effects such as digestive issues, muscle cramps, stiffness and heat intolerance.
Conclusion
In this first part, we’ve explored five popular fitness supplements that have garnered significant attention due to their potential benefits for athletes and fitness enthusiasts. While these supplements can be valuable tools when used appropriately, it’s crucial to consult with a healthcare professional before incorporating them into your routine.