With countless of supplements available in the market today, you start to wonder what’s actually worth buying; at least I did. I mean, where do you even start? Casein protein, whey protein, BCAAs, L-Glutamine, fish oils, Creatine, and so much more. While supplements in general aren’t necessary for achieving your desired fitness goals, there are actually some supplements that might be worth your investment depending on your fitness goals as they can greatly provide assistance. Today, I will discuss the supplements that might actually be worth your money.

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As I mentioned previously, supplements are not necessary for achieving your fitness goals, but they can greatly assist you in doing so. One supplement that I’m sure you’ve heard of by now is Protein Powder – specifically casein and whey protein.

1. Protein Powders

Protein powder is an easy, affordable, helpful and tasty way to implement more protein into your current diet. It is especially helpful for those who might struggle in eating enough protein from whole food sources (i.e, chicken, steak, fish, kale, etc). The primary and most widely used protein powders include: Whey protein, Casein protein, and Vegan protein. Whey protein is a good pre-workout protein supplement as it’s fast digesting, Casein protein is a good Post-workout protein supplement as it’s slow digesting, and Vegan protein is a planted based protein supplement; suitable for those who are vegan or wish to have the cleanest type of protein powder. Although these protein powders have different characteristics, you don’t need to buy all the different kinds. Simply investing in one type is just as good. It’s important to understand the different types of proteins, their differences, and benefits in order to find the best options for you. “A commonly recommended dosage is 1–2 scoops (around 25–50 grams) per day [before or after workouts]” (Gunnars).

For more information on Whey protein; click here.
For more information on Vegan protein; click here.
For more information on Casein Protein; click here.

2. Creatine

Creatine is the safest, cheapest, and most researched supplement out there; making it a good supplement to invest in. “Creatine can improve health and athletic performance in several ways (including:) […] boosted workload, reduced protein breakdown, increased cell hydration, (and more)” (Mawer). “To maximize [the benefits of] creatine, a loading phase of 20 grams daily for 5–7 days is recommended [for first time use], followed by a maintenance dose of 2–10 grams per day [after a week of initial use].” However, “lower doses of creatine taken once daily can be equally effective at maximizing your muscle creatine stores — though it may take a bit longer. Therefore, it may take around three more weeks to maximize your muscle stores using this method compared to creatine loading” (Meixner).

For more information about Creatine; click here.

3. Caffeine

Caffeine is also another safe and affordable supplement that can help improve arousal, performance, and other key benefits. Taken in moderation, caffeine can be very helpful throughout your fitness journey. A good rule of thumb to follow is to drink caffeine for days which you plan to work extra hard in the gym rather than everyday as drinking coffee everyday can lead to the eventual decrease in its effect; making your body need more caffeine in order to feel the benefits. “Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. That’s roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two “energy shot” drinks. Keep in mind that the actual caffeine content in beverages varies widely, especially among energy drinks” (mayoclinic)

For more information about caffeine; click here.

Conclusion

Supplements are not necessary, but can greatly help you with your fitness goals. The top supplements to start with are: protein powders, creatine, and/or caffeine. As you get more experienced throughout your journey, you’ll start looking into other supplements in order to meet your goals; but if you’re currently trying to decide what supplements to get, these are a great start.

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The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and nutritional advice before applying the content on this site to themselves. Samuel Navarro will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this post. You are ultimately responsible for all decisions pertaining to your health.