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You need Food, not more supplements.

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  • You need Food, not more supplements.

    I regularly get asked what supplements to take if gaining muscle is the goal. The truth is, supplementation is one of the last things you should be thinking about if you want to gain muscle. Compared to effective training and nutrition, even the most scientifically validated supplements have a minimal effect on your progress [1].
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    With that said, if your diet does not provide sufficient amounts of certain nutrients that are beneficial for muscle growth, supplementation can help. As you can see if you swipe left, only a few supplements are in most people effective for *slightly* increasing muscle growth.
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    First, we have the most obvious one, whey protein. If you are not able to consume close to 1.6g/kg body weight of protein per day of protein, supplementing with whey protein can help you gain more muscle [2].
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    Then we have 3 ergogenic (performance-enhancing) supplements. Supplementing with creatine, caffeine, and citrulline likely will help most people perform better in the gym [3-5]. Better performance ultimately leads to greater training adaptations.
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    Again, none of these supplements are necessary to get great results. As a general recommendation, use supplements whenever necessary to fill a "gap" in your diet, but try to spend most of your energy on improving your training and nutrition.
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    References:
    1. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation
    2. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults | British Journal of Sports Medicine
    3. International society of sports nutrition position stand: caffeine and performance | Journal of the International Society of Sports Nutrition | Full Text
    4. International Society of Sports Nutrition position stand: creatine supplementation and exercise | Journal of the International Society of Sports Nutrition | Full Text
    5. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. - PubMed - NCBI
    REP for www.poweroids.co

    Great people, Greater Products

  • #2
    yup. supps for some reason are exciting to noobs. regular ole food just isn't exciting. but boring ole food is exactly what the body is designed perfectly to digest.

    if you were forced to pick 1 protein source to have for the rest of your life and your 2 options were unlimited amounts of chicken breast or unlimited amounts of protein powder i think the answers pretty obvious which one would be the better common sense pick. but of course, common sense is not something noobs tend to have. supps are just that, they are designed to supplement your diet. to fill in the gaps. the foundation of the diet should always be real food.

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    • #3
      Helpful stuff! Thanks for the References

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      • #4
        Adding real foods to my diet is where I have made the best improvements to my physique.

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        • #5
          Yes, real foods are always rocks!

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          • #6
            you eat rocks derek?

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            • #7
              Originally posted by domin8 View Post
              you eat rocks derek?
              cant tell if the fucken guy is a human or a bot

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              • #8
                Originally posted by Bouncer View Post

                cant tell if the fucken guy is a human or a bot
                me neither. either a bot, a foreigner trying to speak english and clearly failing, or just very slow

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                • #9
                  Originally posted by domin8 View Post

                  me neither. either a bot, a foreigner trying to speak english and clearly failing, or just very slow
                  Three S's
                  simple slow stupid
                  people say nothing is impossible, but i do nothing all day

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                  • #10
                    Originally posted by domin8 View Post
                    you eat rocks derek?
                    That would make for tough bowel movements...

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                    • #11
                      Originally posted by zillagraybeard

                      WTF are you even talking about????
                      EXACTLY.... he's gotta be a bot or a spammer...

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                      • #12
                        Originally posted by Ashop View Post

                        EXACTLY.... he's gotta be a bot or a spammer...
                        Right...

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                        • #13
                          Originally posted by Derek Wilson View Post
                          Yes, real foods are always rocks!
                          One time I thought I ate a potato but it was really a rock.

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                          • #14
                            LMAO now thats funny!!
                            REP for www.poweroids.co

                            Great people, Greater Products

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                            • #15
                              Personally, I think it's better to get nutrients specifically protein from food rather than from supplements. Studies show that taking supplements may lead to an increased level of total nutrient intake which can be detrimental to our health. Supplements should not replace a complete meal. Therefore, it is best to talk to your healthcare provider before taking any supplements.

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