One of the most common questions I get as a Trainer is “what supplements should I take?”

I remember when I first started getting into fitness, I was always under the impression that if I trained hard, I needed supplements to maximize my results. I used various protein powders, creatines and fat burners, almost religiously. But I never stopped to ask myself “why?”
Why do I need supplements?
The truth was, I didn’t.
A well-balanced diet gives us all the macronutrients and micronutrients we need to perform well and achieve our goals. Food will always be the first choice before any form of supplementation.
Now I’m not saying supplements are completely useless, they do have a purpose, but you need to understand when and why to incorporate supplements into your regime.
Let’s have a look at the most common supplements.
Protein Powder.
Protein powder is a great tool to help you meet your required daily protein intake. If you’re not sure how much protein you should be consuming in a day, then you have no place even thinking about protein shakes. Protein shakes are handy for those with busy lifestyles who are unable to prepare enough food or are constantly on the go. The best protein powders have a high ratio of protein per serve and low carbs and sugars.
Creatine.
Creatine is the most researched supplement on the market and its results are proven. Creatine, in its monohydrate form, is also super affordable compared to most other supplements. Creatine is commonly marketed to improve strength, performance and muscle size. Although research gives mixed reviews, muscle size is almost certain as creatine is known to increase water retention in the body resulting in weight gain and fuller muscles. I supplemented with creatine for a very long time, taking 5 grams per day for about 18 months. As of now, I haven’t touched creatine in almost 12 months and haven’t noticed any difference in my strength or muscle mass. If you’re looking to put on some muscle, give it a try and see how it works for you. If your goal is weight loss, this is not the supplement for you.
Fat Burners
There are various “Fat Burners” and thermogenics available on the market, supposedly increasing the body’s temperature to burn additional fat and acting as an appetite suppressant. These things can assist with weight loss, but the only way you can really reduce body fat is by being in a caloric deficit (eating less calories than you use). So before even considering a fat burner, make sure your nutrition is on point.
Pre-Workout
Pre-workout’s are designed to improve the effectiveness of your training session. Many of them are stimulants which increase your energy levels and focus, other’s focus more on increasing blood flow to muscles through vasodilation (expanding blood vessels). Pre-workout can be great if you’re feeling tired but still want to get in a good workout, but it’s important to not rely on them too much. Many of them are also very high in caffeine, so you may need to adjust your serving based on your level of tolerance. I recommend trying to avoid using pre-workout regularly, save it for those days when you really need a boost or if you have a big workout planned.
There are plenty of other supplements available on the market, but always go back to your “Why?” before deciding. Supplements are not magic and will not substitute hard work and proper nutrition.