Do I need supplements to achieve my training goals? Should I use supplements for muscle mass? Are supplements really necessary or a waste of money? Do supplements really work?
Do I Need Nutritional Supplements?
I write many articles about specific supplements and reference numerous studies to determine their effectiveness. Despite my best efforts to explain everything in understandable Dutch, these pieces can often be complex. Many critical readers appreciate this because they seek objective (to the extent possible), scientifically backed information rather than flashy advertising or gym dogma. These are the people who, like me, don’t just accept that a particular supplement works, but prefer to compare dozens of studies to form their own judgment. However, for beginners, this is like explaining direct fuel injection and air-fuel ratio to someone who just wants to enjoy a nice ride on the first beautiful day of spring. People who are new to fitness, bodybuilding, or other sports and just want to know if supplements can be beneficial often need more concise, practical advice.
In short, there are many supplements that I consider a waste of money while simultaneously believing that certain supplements are indispensable. In part I of this article, I will discuss the right and wrong reasons for using supplements. In part II, I will indicate which supplements I personally use and therefore recommend, and which supplements I would mostly avoid.
What Are Supplements and What Are They Generally Used For?
First, a brief definition of supplements (literally “supplementation”) in this context. We’re talking about “(often synthetically produced forms of) concentrated nutrients to supplement regular diet.”
First, I’ll address the right and wrong reasons why you might want to use supplements. Then, I’ll discuss supplements that, in my opinion, you shouldn’t quickly add to your shopping cart unless you’re looking for new ways to lose weight from your wallet.
The Most Important, Good Reasons to Use Supplements:
- Easy way to get nutrients in a certain amount
- Only way to get certain nutrients in an exact ratio
- To get specific nutrients isolated
- To get nutrients that are pre-processed for better results
Wrong or Less Good Reasons to Use Supplements:
- For convenience and as a replacement for nutrients that could also be obtained from normal food
- Due to unrealistic expectations
- Motivation/placebo effect
Good Reasons to Use Supplements
First, I will elaborate on the right reasons to use supplements.
-Easy way to get nutrients in a certain amount
Creatine, one of the most popular supplements, is also a good example. For the amount you normally get from supplementation (5 grams per day in the “maintenance phase”), you would have to eat a kilogram of pork or even more beef. Some “real meat lovers” like myself might still think that’s doable, but if you also have to get 20 grams per day in the loading phase during the first week, even the most seasoned barbecue enthusiast will find it quite a challenge. I wrote an article this week about building muscle mass in three steps. The first step is determining your daily nutrient needs, specifically the “macronutrients” carbohydrates, protein, and fats. For many, especially getting enough protein is the challenge once they’ve calculated their needs and want to fill them. Not everyone can boil 6 to 8 eggs before breakfast to then just eat the egg whites (because of cholesterol and fats in the yolk). Not everyone has bottles of liquid egg whites (popularized by Ronnie Coleman with his DVDs) or the time and energy to cook them in the morning. In practice, this can mean giving up your beautiful diet plan after just two days.
In principle, you want to fill your diet with as much natural food as possible. However, if you can supplement it with, for example, a protein shake that contains as much protein as those 6 to 8 eggs you couldn’t get down, it can help you create a diet plan that is sustainable. In a separate article, I will discuss the benefits of normal food compared to supplements. As long as the previous sentence cannot be selected as a link, apparently, I haven’t written it yet, sorry.
-Only way to get certain nutrients in an exact ratio
Another advantage of supplements is that you have more control over the exact ratio of nutrients. With natural sources, you often get a certain ratio of nutrients instead of one specific nutrient. With supplements, you can add exactly the amount of a certain nutrient to your diet without increasing the amount of other nutrients, resulting in a different ratio than desired. For example, milk consists of fats, carbohydrates, and protein. For a supplement, the protein is filtered out, so you don’t get the fats and carbohydrates.
-To get specific nutrients isolated
In addition, you have more control over the type of nutrient you consume. Many natural substances are a combination of various compounds. Milk, as mentioned, consists of fats, carbohydrates (lactose), and protein. However, the protein itself is also composed of hundreds of types of proteins that can roughly be divided into casein and whey. Casein and whey work differently in the body. Casein is absorbed more slowly and, for example, contributes less to muscle building but plays a greater role in limiting muscle breakdown. Whey is absorbed more quickly, has a greater role in muscle building, but has a smaller and shorter-lasting limiting effect on breakdown (1-3). Depending on your training goals, but also the time of day, the need for one type of protein may be greater than the other.
Other examples are amino acids. Amino acids are obtained from protein in natural food. After all, protein is formed by chains of amino acids. As a supplement, amino acids can be offered separately or in a certain composition that cannot be found in nature (or only to a limited extent). A good example is BCAAs. BCAAs are branched-chain amino acids. They are important for muscle growth and repair. Most BCAAs consist of the three amino acids leucine, isoleucine, and valine. Leucine is the most important of the three (4,5). In natural foods, BCAAs are found in higher concentrations in foods such as meat, fish, eggs, and dairy. In a balanced diet with sufficient protein intake, additional BCAA supplementation may not be necessary. However, especially with low-calorie diets, there is a risk of not getting enough BCAAs. By taking a BCAA supplement, you ensure that your body still gets enough of the essential amino acids leucine, isoleucine, and valine, which can help prevent muscle breakdown during a caloric deficit.
-To get nutrients that are pre-processed for better results
Finally, there are nutrients that are pre-processed for better results. A classic example is creatine. Creatine is a substance that our body naturally produces. Creatine supplementation helps to replenish creatine stores in the muscles. Creatine is converted into phosphocreatine, which is used as an energy source for short, explosive efforts such as sprinting, lifting weights, or jumping. Studies show that creatine supplementation can improve strength, muscle mass, and performance in high-intensity, short-duration activities, such as weightlifting or sprinting (6-9). In addition, creatine can reduce muscle breakdown and support muscle recovery after exercise. Creatine is especially suitable for athletes who participate in sports that require short, explosive efforts, such as sprinting, jumping, or lifting weights (10). Creatine is naturally found in small amounts in meat and fish. To achieve the same effect as with creatine supplementation, you would have to eat several kilograms of meat or fish per day, which is neither practical nor advisable.
Wrong or Less Good Reasons to Use Supplements
Unfortunately, not everyone uses supplements for the right reasons. Below I will discuss some wrong or less good reasons to use supplements.
-For convenience and as a replacement for nutrients that could also be obtained from normal food
The first wrong reason to use supplements is for convenience and as a replacement for nutrients that could also be obtained from normal food. Although some supplements can be a convenient way to add specific nutrients to your diet, they should not be used as a substitute for a healthy, balanced diet. Whole foods provide a wide range of nutrients, including vitamins, minerals, fiber, and antioxidants, which are essential for overall health and well-being. In addition, whole foods contain other beneficial compounds, such as phytochemicals and enzymes, which may have health-promoting effects that are not found in isolated nutrients.
-Due to unrealistic expectations
Another wrong reason to use supplements is due to unrealistic expectations. Many people expect supplements to provide quick and dramatic results, such as rapid weight loss, muscle gain, or increased energy levels, without making any other changes to their diet or lifestyle. However, supplements are not magic pills, and they cannot compensate for poor dietary habits, lack of exercise, or other unhealthy behaviors. In addition, supplements are not regulated as strictly as pharmaceutical drugs, so their safety, purity, and effectiveness may vary between brands and products. It’s important to do your research and consult with a qualified healthcare professional before starting any new supplement regimen.
-Motivation/placebo effect
Finally, some people use supplements for the motivation or placebo effect. They believe that taking a supplement will give them a psychological boost or placebo effect, which will help them stick to their diet or exercise program. While there is some evidence to suggest that the placebo effect can have a real impact on health outcomes, it’s important to remember that supplements are not a substitute for hard work, dedication, and perseverance. In addition, relying too heavily on supplements for motivation can lead to a false sense of security and prevent you from addressing underlying issues that may be contributing to your lack of progress.
Conclusion
In conclusion, there are both good and bad reasons to use supplements. When used properly, supplements can be a convenient way to add specific nutrients to your diet, improve performance, and support overall health and well-being. However, they should not be used as a substitute for a healthy, balanced diet, and lifestyle. It’s important to do your research, consult with a qualified healthcare professional, and use supplements responsibly to maximize their benefits and minimize any potential risks.
In the next part of this article, I will discuss which supplements I personally use and recommend, and which supplements I would mostly avoid.
For more information on this topic, I recommend the following books and articles:
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Happy reading!
