4 Worthless Supplements You Should STOP Taking

Don’t waste your money on these 4 worthless supplements. Below you will see the alternatives you should consider before buying supplements that won’t give you that extra edge when training in the gym.

The world of fitness and health. There is so much to it, so many paths to take that seemingly lead to similar outcomes. And one of those paths are supplementation.

The allure of supplements can often lead us astray, causing us to invest in products that promise much but deliver little. Today, we’re diving into the realm of fitness supplements to identify four products that are not worth your hard-earned money. More importantly, we’ll explore wholesome, real-food alternatives that can offer you the nutrition and benefits these supplements claim to provide but often fail to deliver.

But it wasn’t us from BOXROX who came up with this list, no. We could, but this time we leaned into the expertise of content creator and bodybuilder Igor Voitenko. His channel has over 2.5 million subscribers and he posts content about weightlifting tips and nutrition.

Just keep in mind that Voitenko’s take on these so-called “worthless supplements” are his opinion. Although there is some truth to it, you can definitely find someone who claims one or more of these featured on the list are not worthless at all (we’re looking at you BCAAs). But personally, we trust this list and would tell people not to buy, at any cost, the last one mentioned on this list.

Source: Polina Tankilevitch on Pexels

Related: 5 Worst Supplements Everyone Takes For Muscle Growth

4 Worthless Supplements You Should STOP Taking

1. Mass Gainers

Mass gainers are a popular choice for those looking to bulk up. However, the truth is that many of these products are primarily made of maltodextrin, a simple sugar, paired with low-quality protein. The glycemic index of maltodextrin is even higher than that of sugar, leading to rapid absorption and a significant insulin spike. This not only contributes to potential skin issues like acne but can also result in rapid fat gain if you’re consuming it to maintain a calorie surplus.

The Alternative: Swap the mass gainer with a blend of real food. Combine protein-rich foods like cottage cheese or Greek yogurt with fruits, oatmeal, and nut butter in a blender. This not only provides you with a nutritious, calorie-dense shake but also ensures you’re consuming whole foods that support your health and fitness goals.

2. BCAAs

Branched-chain amino acids (BCAAs) are often touted for their muscle recovery benefits. However, numerous studies indicate that BCAAs offer no significant advantage in muscle recovery or growth if you’re already consuming sufficient protein.

The Alternative: Ensure your diet is rich in high-quality protein sources. Foods like eggs, chicken, fish, and lean meats, or even a good protein powder, can provide you with the necessary amino acids for muscle recovery and growth, rendering BCAAs unnecessary.

Source: Gute Macedo on Pexels

3. Testosterone Boosters

Despite the claims, most testosterone boosters have little to no effect on your testosterone levels. Key ingredients often include magnesium, zinc, and vitamin D—nutrients that, if deficient, could impact testosterone levels.

The Alternative: Focus on maintaining adequate levels of magnesium, zinc, and vitamin D through your diet or separate supplements. Combine this with quality sleep, regular exercise, and a diet rich in foods that support testosterone production, like eggs and pumpkin seeds, before considering any testosterone-boosting supplements.

Read Also: 10 Worst Testosterone Killers You Should Avoid

4. Fat Burners

Source: Karolina Grabowska on Pexels

The idea of a supplement that can magically burn fat is highly appealing yet entirely unfounded. No fat burner can replace the basic principles of weight loss, which involve creating a caloric deficit and engaging in regular physical activity.

The Alternative: Instead of looking for shortcuts, focus on creating a caloric deficit, increasing your daily step count, and engaging in workouts that build muscle. Consistency in these areas will lead to sustainable fat loss and improved fitness.

Conclusion

The journey to fitness and health is often cluttered with unnecessary supplements that promise quick fixes but fail to deliver. By focusing on real, nutritious foods and maintaining a balanced, active lifestyle, you can achieve your fitness goals without wasting money on ineffective supplements. Remember, the foundation of any successful fitness regimen is built on the principles of proper nutrition, consistent exercise, and adequate rest—no supplement can replace these cornerstones.

Watch the video below for more information.

Read Also: 8 Best Supplements to Build Muscle

Benefits of Taking Supplements for Your Fitness Goals

People who frequent the gym often turn to supplements as a means to enhance their workout performance and achieve their fitness goals more efficiently. Supplements, when used correctly, can offer a range of benefits tailored to the specific needs of gym-goers, from improving muscle mass and strength to aiding in recovery and overall health.

Firstly, one of the primary benefits of supplements for gym enthusiasts is the support they provide for muscle growth and repair. Protein supplements, such as whey or casein, are incredibly popular among bodybuilders and athletes because they help in the synthesis of muscle protein and promote muscle hypertrophy. Amino acids, the building blocks of proteins, play a crucial role in repairing muscle tissue that gets broken down during intense workouts, thereby enabling quicker recovery and growth.

In addition to muscle building, supplements can also enhance performance and endurance. For instance, creatine is well-known for its ability to increase phosphocreatine stores in the muscles, which then aids in the production of ATP, a key energy source during high-intensity exercises. This can lead to improved strength, power, and high-intensity exercise performance. Similarly, beta-alanine helps fight muscle fatigue by buffering lactic acid, allowing individuals to sustain longer periods of physical activity.

Moreover, gym-goers often find themselves in need of nutritional support to meet the heightened demands of their active lifestyles. Supplements such as multivitamins, omega-3 fatty acids, and antioxidants can fill nutritional gaps, ensuring that the body receives all the essential nutrients required for optimal function and recovery. This is particularly beneficial for those who may not always have the time or resources to consume a perfectly balanced diet. Thus, when used judiciously and in conjunction with a well-rounded diet, supplements can significantly contribute to the overall well-being and performance of individuals who engage in regular gym activities.

Which Supplements to Take at What Age?

supplements guideSource: Kelly Sikkema

The Negative Side of Relying on Supplements

While supplements offer numerous benefits to gym-goers, an over-reliance on them can lead to various drawbacks, emphasizing the importance of a balanced approach to nutrition and fitness. It’s crucial for individuals to understand the potential negative aspects of depending heavily on supplements in their fitness regime.

One significant concern is the risk of consuming excessive amounts of certain nutrients, which can have detrimental health effects. For example, an overabundance of protein can strain the kidneys and liver, while excessive intake of vitamins and minerals can lead to toxicity. The mentality that ‘more is better’ is not always applicable in the context of supplements, and adhering to recommended dosages is crucial to avoid adverse effects.

Additionally, the supplement industry is not as tightly regulated as the pharmaceutical industry, which can lead to issues with product quality and purity. Not all supplements are created equal, and some may contain contaminants or not deliver the promised levels of active ingredients. This lack of regulation can make it challenging for consumers to make informed choices and trust the efficacy and safety of the products they are consuming.

Furthermore, relying heavily on supplements can sometimes lead to neglecting the fundamentals of nutrition. Real, whole foods provide a complex array of nutrients, fibres, and compounds that work synergistically to support health and performance. Supplements should not be viewed as a substitute for a varied and balanced diet. Overemphasis on supplementation can result in a less than optimal diet, potentially missing out on the holistic benefits of whole foods. Hence, while supplements can be beneficial, they should complement, not replace, a nutritious diet, and individuals should aim for a balanced approach to fitness and health.

Read This Too: 16 Signs That the Body Needs More Nutrients

Was this article helpful?

Source link: https://www.boxrox.com/4-worthless-supplements-you-should-stop-taking-p82717983/ by Robert Born at www.boxrox.com