Food Supplements that Work!
After reading Supplement Scams, you might be wondering if any food supplements work.
I can assure you that there are definitely some supplements that work! There just aren't many.
Rifle through the pages of any bodybuilding magazine and you'll find dozens of advertisements for nutritional supplements: Some supplements work, most don't.
Here's a short list of nutritional supplements that I have found work:
- Whey protein powder
- Branched Chain Amino Acids
- Vitamin & Mineral paks
- Digestive enzymes
- Fish oil and flaxseed oil
That's it. The big question is, do you NEED them? The short answer is no. The more detailed and thought-out answer is "maybe."
If you're a hardgainer, you may need more than this. However, if you fall in the "normal" band of people, you may not need any of this. I suggest, at a minimum, that you take a multi-vitamin/mineral supplement, just for insurance. Our food supply is so messed up that we cannot be sure we're getting essential vitamins and minerals unless we're supplementing.
I'd also suggest, if you're in "muscle-building" mode, that you take in the whey protein powder, too, as it's really hard to "eat" your way to 1-2 grams of protein per pound of body weight.
Finally, creatine works for a lot of folks, but it's not for every body. I suggest that you try it (see Creatine Cycling for more information) and see if it works for you.
An even bigger question, however, is how harmful are the supplements on all those magazine pages? The supplement industry is really not regulated at all and they can include some really serious ingredients. Buyer beware!
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