5 Worst Supplements Everyone Takes For Muscle Growth

Not all supplements are necessary. Sadly, some of them are not good, but it is still highly common in the bodybuilding world. Find out the 5 worst supplements everyone takes for muscle growth.

Jeff Nippard decided to shine a light on supplements that would be best to avoid.

Jeff Nippard is a natural professional bodybuilder and fitness coach who shares tips and training programs on his YouTube channel. In the following paragraphs, he talked about the 5 worst supplements everyone takes for muscle growth.

Nippard explains that these supplements are bad because it is not backed by scientific evidence if people want to lose weight or increase their muscle mass.

Worst Supplements Everyone Takes For Muscle Growth

1. Testosterone Boosters

A study from 2020 analysed the top 5 testosterone boosters sold on Amazon.com and it immediately saw some red flags. For starters, three of them did not specify proper dosing, so you don’t really know how much of each ingredient is in the product.

And from the ingredient list they had, half of them have zero human studies showing a positive effect on muscle growth. Other 3 ingredients had few studies showing a positive effect, but overwhelmingly more studies said there is no effect whatsoever for humans.

Read More: Best Supplements to Build Muscle Faster

2. Turkesterone

Turkesterone is one of the newest supplements available on the market. In short, turkesterone is to animals and plans what testosterone is to humans, so many people assumed (including scientists) that consuming turkesterone could help build more muscle.

Source: Polina Tankilevitch on Pexels

Still today there is not a study to prove its benefits and there are serious quality control issues with these products.

Read More: Everything You Need to Know About Turkesterone

3. BCAAs

BCAAs are supplements with leucine, isoleucine and valine. But taking these three is not that important to build muscle because you actually need all 9 essential amino acids to build muscle.

“So taking leucine without all the other essential amino acids would be like turning the key to your car without any gas in it,” Nippard says.

Read More: 5 Reasons to Take Supplements (and When You Never Should)

4. Fat Burners

Fat burners claim to have one of two paths to achieve your goals: it makes you eat less, or it increases your calorie expenditure. In reality, that doesn’t happen.

A recent meta-analysis stated that, overall, “there was no indication that the inclusion of fat burners and thermogenic dietary supplements was any more effective than exercise or a combination of diet and exercise.”

sweaty forehead

5. Beta-Alanine

Why is beta-alanine on the list of worst supplements everyone takes for muscle growth? Beta-alanine works, but not for typical resistance training. It helps people to keep pushing longer, which sounds good on paper, but if you short sets (8-12) then beta-alanine has no effect.

A study showed that beta-alanine works for exercises lasting 1-4 minutes and didn’t do anything for exercises lasting less than 60 seconds. In short, sets under 20 or 30 reps will get no benefit from beta-alanine supplementation.

If you want to know more about the arguments from Nippard regarding the worst supplements everyone takes for muscle growth, you can check out his video below.

Video – Worst Supplements Everyone Takes For Muscle Growth

Supplements  Guide – All You Need to Know

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People should consider taking supplements for muscle growth when their dietary intake and training regimen alone are not providing sufficient nutrients to support their muscle-building goals. Supplements can be useful to fill potential nutrient gaps and enhance muscle recovery and growth. However, it’s important to note that supplements should not replace a balanced diet but rather complement it.

Common times when people might consider taking supplements for muscle growth include:

  1. Post-Workout Recovery: Immediately after a workout, the body is in a prime state for muscle repair and growth. Consuming a protein shake or amino acid supplement can provide the necessary building blocks for muscle recovery.
  2. Protein Intake: If it’s challenging to meet daily protein requirements through whole foods alone, a protein supplement can help ensure an adequate intake. Whey protein, casein protein, or plant-based protein sources can be options.
  3. Creatine: Creatine is a well-researched supplement that can enhance muscle strength and power. It’s usually taken pre or post-workout and can be particularly beneficial for high-intensity activities.
  4. Branched-Chain Amino Acids (BCAAs): BCAAs, specifically leucine, isoleucine, and valine, are amino acids that can aid in muscle recovery and reduce muscle breakdown, especially during intense training sessions.
  5. Omega-3 Fatty Acids: Omega-3s have anti-inflammatory properties and can contribute to overall health, which indirectly supports muscle recovery and growth.
  6. Vitamin D: A deficiency in vitamin D has been associated with decreased muscle strength and function. If sunlight exposure is limited, a vitamin D supplement might be considered.
  7. Zinc and Magnesium: These minerals play a role in muscle function and recovery. If there’s a deficiency, supplementation could be beneficial.
  8. Carbohydrates: For those engaging in intense workouts, carbohydrate supplements can replenish glycogen stores and provide energy for workouts.

It’s important to consult with a healthcare professional or registered dietitian before starting any supplementation regimen. Individual needs vary, and personalized guidance can help determine which supplements, if any, are appropriate based on one’s diet, goals, and health status.

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Source link: https://www.boxrox.com/5-worst-supplements-everyone-takes-for-muscle-growth-updated/ by Robert Born at www.boxrox.com