Which supplements do I need?

Essential Supplements Guide - What You Need & Don't

I pondered for a long time before deciding to write an article about the supplements you need. After my pre-workout article, I received plenty of (death) threats on social media. Therefore, I want to start by saying that I'm perfectly fine with whatever supplements you use. Take what you want; my sole purpose is to help you make an informed choice.

SUPPLEMENTS I CURRENTLY USE

Strangely enough, people often want to know if I use supplements myself. Let me start by saying that unless you're a vegan, you don't need supplements. As the name suggests, it's something extra. If you have a good nutrition plan, you can get everything from 'normal' food. This is not just my opinion, but that of many experts who really know their stuff.

But... supplements can make life a lot easier. That's why I've been using protein powder for at least 15 years. Every morning I start with a delicious shake made from acai, a banana, oatmeal, peanut butter, almond milk, and yes, protein powder. I once had this shake at a fit-bar in my favorite Barcelona, and it now gives me that great feeling every morning, along with all those fantastic nutrients. Protein powder is just an easy way to quickly get 20-30 grams of protein. Later you'll read when this protein supplement is so handy.

In addition, I use creatine throughout the year. That doesn't mean I'm very consistent with it. I never take it on vacations, sometimes I do a loading phase and then a scoop daily, but on many days I just forget. This is also because, especially in the colder months, I drink almost only tea and have little desire to mix a cold glass of water with creatine. Why don't I mix it with the breakfast shake, you might wonder? Because I drink that with my lovely daughter, and I don't feel comfortable giving her creatine.

SUPPLEMENTS I NO LONGER USE

One of the reasons why I'm fine with whatever you use is because I used to test the whole range from a well-known supplement store. This is also because there was little known about the actual effects back then, and we simply believed the claims on the packaging.

So yes, pre-workout, check! From the nastiest horsepower to Jack3d. Because oh wow, we got so muscular because we could train so much harder (perhaps a little bit). Arginine products were even more interesting to me and my training partner. Because of the pump you got from that, boy did we grow fast (NOT). L-Glutamine for much faster muscle recovery and thus much more muscle mass (NOT). BCAAs, because they were the most important amino acids for muscle growth so you would grow even faster (NOT). Animal pack, because if a bit of vitamins are good for you, then a whole pack of huge pills must be really good for you daily (NOT). We also tested testo boosters; they definitely didn't make us grow faster, but our wallets shrunk faster than ever. In short, I've tried everything legal because the label promised golden mountains. In retrospect, we have mainly been sponsors of that supplement company.

SUPPLEMENTS THAT REALLY 'WORK'

If you read between the lines, you can predict which supplements actually 'work.' The reason 'work' is in quotes is that the effect is often minor. If something really works, it's usually quickly listed on the doping list or it's unhealthy for your body. According to science, the supplements that can contribute to your performance are protein powder, creatine, and possibly caffeine.

PROTEIN POWDER AND BARS – FOR MUSCLE GROWTH AND RECOVERY

Proteins can be found in meat, fish, eggs, dairy products, nuts, tofu, and many more natural products. However, for those aiming to build muscle mass or wanting to eat more protein during weight loss for a feeling of fullness, protein powder or a protein bar is a godsend. The daily protein recommendation for this group is 1.6 grams or more of protein per kilogram of body weight per day. For someone weighing 80 kilograms, that's about 130 grams of protein. Every day. That's over 20 eggs or 500 grams of chicken breast. Hence, a shake or protein bar can be a smart addition to reach these numbers, as they usually contain about 20-30 grams of protein per serving.

CREATINE – FOR STRENGTH AND MUSCLE GROWTH

You can find the complete guide to creatine here, from muscle building to going bald. In short, creatine helps you to do a few more repetitions, lift a little more weight, and grow your muscles a bit faster. The emphasis is on a bit and a bit is more than nothing. Moreover, creatine is by far the most researched supplement and has no serious side effects, even with very long-term use. Another reason is aesthetics. Your muscles retain a bit more water when you consume creatine, making you look 'automatically' a bit more muscular. Nice!

CAFFEINE – FOR ENDURANCE AND POWER

Caffeine has proven to be a potentially performance-enhancing supplement. Your endurance, power, strength, and focus can all increase a bit. Again, the emphasis is on a bit. An important note is that these benefits were only demonstrated with caffeine doses of 4-6 mg per kilogram of body weight. For a man weighing 80 kilograms, that means he needs to drink 6 cups of coffee for possible performance improvement. Personally, I believe the power of caffeine lies in motivation. If you have little or no desire to work out, but a cup of coffee gives you the motivation to go to the gym... then caffeine is, in my eyes, the most effective supplement that exists.

SUPPLEMENTS THAT DON'T WORK

Before I get a barrage of curses again: I don't care which supplements you take to, in your opinion, perform better in sports. However, the list of proven performance-enhancing legal supplements ends after proteins, creatine, and caffeine. At least the list without having to consume an absurd amount of them, although I find even the caffeine on the high side. To cautiously bring up the pre-workout shake again: the only active ingredient that comes close to a performance-enhancing effect is caffeine. All other ingredients that claim or prove possible performance improvements are usually present in a (much) too low dosage.

ILLEGAL AND LEGAL SUPPLEMENTS

I'll keep this paragraph short. We've just talked about legal supplements. Whether they work because of their content or through a placebo effect doesn't matter. If they have a positive impact on your training, that's a good reason to buy them. Our statement about illegal supplements is short and clear: they are illegal for a reason. Stay away from them for health reasons.

VITAMINS AND MINERALS SUPPLEMENTS

An interesting article in the NRC (a Dutch quality newspaper) discusses the phenomenon of fake patients created by unnecessary vitamins. The body functions best when it has the right amount of every nutrient. Both a deficiency and an excess are not optimal. Fortunately, the body is very sparing and efficient with most vitamins and minerals, so with a balanced diet and sufficient sunlight, you're not likely to have a deficiency. Often a small A/Z vitamin pill is harmless, but serious overdoses can have serious side effects. So be careful if you think you have deficiencies that you need to supplement on your own.

I only consider taking a vitamin D pill in the fall, but because our body can store a fair amount during a sunny summer, I don't do that too quickly. That aside. Literature suggests that it's difficult for vegans to get enough iron, vitamin B12, and omega-3 fatty acids, for instance. Pregnant women are almost universally recommended to take folic acid (vitamin B11) and vitamin D. Vitamin D is also on the supplement list for the elderly because their skin becomes less efficient at producing vitamin D on sunny days. If in doubt and for advice, we always recommend contacting a registered dietitian or general practitioner.

WHAT DEFINITELY WORKS

It doesn't matter what supplements you consume. If you lack the discipline to go to the gym and don't train with an effective training plan, then nothing will help you achieve your goal. Fortunately, we can help with that. Our app, Serious Fitness Lab, is the personal trainer in your pocket. For every goal, dozens of training plans and maximum motivation to reach your goal. Try our app for free and see that we take that 'serious' very seriously!

CONCLUSION: WHICH SUPPLEMENTS DO I NEED?

If you eat a sufficient, healthy, and varied diet and you're not vegan, pregnant, or elderly, you can do without supplements. If you're into strength training, extra proteins and creatine might give you a nudge in the right direction. If other legal products help you get (more motivated) to the gym, who am I to say you should leave them out? They might help you more than a varied diet ;).