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Part I of this article discussed the right and wrong reasons to use dietary supplements. This second part delves into supplements I would never buy and supplements I can’t do without, but also describes how, why, and with what you can create your own pre-workout.
Supplements I would “never” buy:
There are types of supplements that I would “never” buy. I say “never” in quotes because even I can sometimes be susceptible to a sharply placed action and think, “Well, for that ten or fifteen euros, I can try it out.” But there is so much you can try out in this way, causing costs to quickly add up. Especially if you regularly buy a number of supplements that you see the value in (see further).
Which supplements I would avoid:
– Supplements that do not indicate the quantities of the various ingredients in the product.
I already had a problem with the fact that in many cases you couldn’t see the quantities of the various ingredients in a particular supplement. Take for example creatine, which is so well-known that almost everyone who uses it knows that around 5 grams per day is required for effectiveness. If you then see a product that lists creatine but not the quantity, how do you know if it’s a meaningful amount or just a few grains?
“Proprietary blend”, “pixie dusting”
It was only after watching the documentary Bigger, Stronger, Faster that I realized it’s even worse. In that documentary, it becomes clear that under the name “Proprietary blend,” manufacturers can make a mix of minimal amounts of perfectly fine substances that in these small amounts don’t do much. Then it’s supplemented with a lot of rice flour. Rice flour itself has interesting properties for someone looking to build muscle mass, but normally it’s available for only a fraction of the price you have to pay for these products. Especially many pre- and post-workouts have a knack for coming up with beautifully sounding compositions where each substance is present in such small quantities that they are of little to no use.
Personally, I prefer products that contain only one ingredient! If I do buy a product with multiple ingredients, then I do this only when the dosage per ingredient is stated.
– Weight gainers, only when “really necessary” and then preferably self-composed.
Weight gainers can work incredibly well. In fact, my biggest muscle growth gains were recently achieved with weight gainers. So why a semi-negative judgment?
The reason I suddenly saw more growth again without feeling like I had to do more was because I had received about 12 jars of weight gainer from someone who couldn’t sell them anymore because they were just past their expiration date. So no intention to try to make it last longer, just 3 to 4 shakes a day alongside my normal diet. This meant that my total calorie intake was increased by almost 40%, finally giving me a calorie surplus.
However, this doesn’t speak in favor of weight gainers, but is more of a reproach to myself that apparently I couldn’t manage those amounts with normal food.
Weight gainers often consist of at least half carbohydrates. These are easier to obtain in large quantities from normal food than protein. So this should be feasible. That might sound strange coming from someone who just admitted to having trouble with this as well, but I see that again as a personal shortcoming. Moreover, even before those weight gainers, I was satisfied with my physique. If you’re not and you really don’t see it feasible to get enough from normal food, then weight gainers can be a good option. Just be careful not to replace more and more food with weight gainers. Also, realize that if you were to put these together yourself from, for example, carbohydrates and protein, you would be both cheaper and have more control over the ingredients.
For example, combine 60 grams of oat flour with 30 grams of protein and optionally creatine (the latter depends on any amount of creatine you already use alongside this).
Opt for a private label instead of a well-known brand
I sometimes get asked about the low prices of Bodyenfitshop and whether they can offer good quality for prices that are almost always lower than the rest of the market (except for special offers). I’ve asked myself this too.*
- Bodyenfitshop explains this themselves mainly in terms of economies of scale. They have such a large share of the Dutch market that they can buy in bulk at lower prices.
- In addition, they also maintain a lower profit margin (or are stingier towards intermediaries) because I receive the lowest commission for selling products from Bodyenfitshop out of all supplement shops. Sometimes this is half of the commission that others offer. Bad for me, good for you. The lower profit margins are also evident from the fact that branded products are often offered cheaper at Bodyenfitshop than the same product elsewhere.
- They also have naturally lower costs compared to physical shops.
- Finally, there is the difference in marketing costs. The well-known brands spend a lot on this in the form of advertisements but also sponsoring professional bodybuilders. Bodyenfit benefits from this as a seller of these products alongside the sale of their own brand. Moreover, in many cases, consumers will be pointed to the cheaper version from Bodyenfitshop after seeing an advertisement for a “branded product” for a certain type of supplement.
More importantly. The fact that a supplement is from a well-known brand says little about the quality of that supplement compared to, for example, clothing or electronics. With a certain brand of clothing, for example, you know that the quality is poor if it wears out to a rag in two months. However, the quality of a supplement can be verified by laboratories. I recently wrote an article about Craze, a supplement in which a variant of methamphetamine was found. In this article, I showed several examples of contaminated supplements which in almost all cases came from large, well-known names in the industry.
In short, the name of a supplier says little about the quality (unless the most important distinguishing aspect of that supplier is quality, such as CreaPure® known for the high purity of creatine). If you don’t know anything about the quality, why not just go for the cheapest?
*Is this shameless advertising for Bodyenfitshop? Yes, but rightly so. Over 95% of everything I sell through this site is purchased from Bodyenfitshop. Yes, a large part of the advertisements on this site are from Bodyenfit, but not enough to explain this high percentage. As a consumer, I also buy almost exclusively from them unless another provider is temporarily cheaper due to a special offer. Bodyenfit has simply built such a big name that it’s almost impossible for others to compete with.
Which supplements do I need and do work?
First, it must be mentioned that science continuously gains new insights through research that contradicts, confirms, or contextualizes previous findings.
This means that over time, the advice I give below may also change. This advice is mainly based on my own experiences and observations. I must also stress that I have taken almost no supplements in recent years and in those years my muscles have grown much more quickly. So you certainly don’t need supplements to make good progress. In this case, too, the proof is in the pudding. It could even be that I would have grown more quickly without those supplements, although that’s impossible to say for sure. At any rate, here are the supplements that have worked best for me in the past:
Creatine (the monohydrate variant)
The monohydrate variant has been studied most and is therefore recommended by most experts. Some people get bloated from creatine monohydrate. This has to do with the fact that creatine makes the muscles retain more water. This water retention can occur both inside and outside the muscle. Some people notice this more than others. An alternative is to use an ester variant of creatine. An example of this is Kre-Alkalyn. There are no side effects to report of this, but it’s not proven to be more effective. In addition to its usefulness, creatine is one of the cheapest supplements there is. Creatine is best taken immediately after training. A small carbohydrate snack can further enhance the effect. Some people also benefit from taking creatine on non-training days.
Whey protein (with an emphasis on casein protein)
Whey protein is the fastest digestible protein there is. This makes it ideal for immediately after training. When you wake up and after a long period of not eating, it’s also advisable to consume whey protein. If you can’t get enough protein through your normal diet, you can also use whey protein to supplement this. Only the variant with casein protein has proven to be effective when taken at other times than just after training. Casein protein is absorbed more slowly by the body, which is why it’s also called “night protein.” It’s wise to combine this with a carbohydrate. Carbohydrates ensure a peak in insulin. Insulin is not only needed to get the protein in the muscle cells but also to provide glycogen to the muscles. And that’s just as important. If there’s no glycogen available, the protein cannot be used for muscle repair and muscle growth.
Multivitamins
Multivitamins do not seem to have any noticeable effects on strength and muscle mass, but the positive effects of a multivitamin should not be underestimated. Since I started using a multivitamin, I have hardly ever been sick and I feel much fitter overall. This while I wasn’t sick very often before either. Many people think that they eat healthily, but when they put it in a diet app, it often appears that they still get insufficient vitamins and minerals. The advantages of a multivitamin will be especially noticeable in such cases. Take it preferably with the first solid meal of the day or with the first shake. This ensures that you use it most effectively.
Omega 3 fatty acids (EPA and DHA)
Many people have an imbalance between the omega 3 and omega 6 fatty acids they ingest. This is mainly because there are many more omega 6 fatty acids in our diet, while omega 3 fatty acids are important for a number of important processes in the body. This includes the production of hormones such as testosterone and growth hormone. These fatty acids can also help improve brain function, reduce inflammation, and promote heart health. Therefore, it’s wise to supplement this.
Omega 3 fatty acids are mainly found in fish oil. A disadvantage of this is that fish oil is quickly oxidized. As a result, the capsules can taste like fish if you burp. For some people, this is a reason to leave it alone. Fortunately, there are also fish oils that are less susceptible to oxidation. Moreover, there are also algae-based omega 3 fatty acids. These do not have the same disadvantages as fish oil, but they are also somewhat less effective. You can still opt for this if you prefer not to use fish oil for any reason. A dosage of 1-3 grams per day is a good guideline.
Vitamin D
Vitamin D is a vitamin that is found mainly in animal products. For that reason alone, many people in the Netherlands get too little of it. Especially when it’s winter and we hardly see the sun. The best way to make vitamin D is through the skin. The problem is that in our country the sun is hardly high enough in the sky in winter to allow the necessary UVB rays to reach us. In summer, the sun is high enough, but we are almost always told to protect ourselves from it. This makes the use of vitamin D supplements almost always necessary. This becomes even more important when you know that vitamin D is a very important vitamin for strength athletes. Vitamin D not only ensures that calcium is absorbed from the intestines, but it also plays a role in the formation of new muscle fibers.
Take 10 to 50 mcg per day. Since vitamin D is a fat-soluble vitamin, it’s wise to take it with a meal that contains fat. The best meal for this is the one with the most fat.
Conjugated linoleic acid (CLA)
CLA is a fatty acid found in beef and dairy products. CLA can reduce the percentage of body fat in overweight people. CLA also improves body composition, reducing fat and increasing muscle mass. A dosage of 3-6 grams per day is common. It’s best to take this with a meal.
Caffeine
It’s difficult to give a fixed dose of caffeine because people can react very differently to it. People with a fast metabolism can get away with taking more caffeine than people with a slow metabolism. It’s therefore best to start with 100 milligrams. Do this preferably in the form of a caffeine pill or by drinking pure black coffee. If you tolerate this well, you can slowly increase the dose. Many pre-workouts contain too high doses of caffeine. This increases the chance of side effects. Too much caffeine can, for example, lead to increased cortisol production. This is a stress hormone that can counteract the effects of strength training. It can also lead to increased urine production and in severe cases even to dehydration. If you find that you are a little light in your head from caffeine, you can drink a glass of water. This often already resolves the problem. Caffeine is also best taken about half an hour before training.
Supplements I can’t do without, but can also easily be replaced by a normal diet:
I have already discussed weight gainers above. Besides weight gainers, there are a number of supplements that you don’t really need and can easily replace with your regular diet. In my opinion, this is the group of supplements that should be considered with caution, but can still be of value to you. In addition to weight gainers, this group also
includes BCAA, HMB, beta-alanine, and taurine. I have taken these supplements in the past and I think they have worked for me, but I also think that with a good diet you can achieve the same. So see them more as a kind of extra than as a necessity.
The most important things for muscle building are proper nutrition, adequate rest, and regular training. Supplements are only useful as a supplement to this. With this advice, you should certainly be able to make progress. Remember, however, that the proof of the pudding is in the eating. Therefore, always try things out for yourself and find out what works best for you. And if something doesn’t work, just leave it alone. There’s no supplement in the world that’s absolutely necessary for strength training.
If you have any questions, feel free to ask!
