Supplements: What Works and What’s a Waste of Money

The supplement market is booming — and confusing. Walk into any store or scroll through social media, and you’ll see endless promises: faster fat loss, instant muscle growth, limitless energy. But in truth, only a few supplements are backed by solid science. The rest? Mostly clever marketing. Here’s how to separate what actually works from what’s just empty hype.

1. The Role of Supplements

Supplements are exactly what the name suggests — they supplement your nutrition, not replace it. They can help fill gaps in your diet, enhance recovery, or improve performance — but only when your training, sleep, and nutrition are already in check.

As Phillips (2016) states, “Supplements may assist performance, but they can never compensate for poor habits.”

NASC’s position is clear:

“Train hard, eat real food, sleep enough — then supplement what’s missing.”

2. Supplements That Actually Work

🥩 1. Protein Powder

Convenient, effective, and highly supported by research. Helps meet daily protein needs for muscle recovery and growth. Choose whey, casein, or a blend, depending on digestion and goals. Supported by: Phillips & Van Loon (2011).

⚡ 2. Creatine Monohydrate

One of the most studied supplements in history. Improves strength, power output, and muscle volume by increasing phosphocreatine stores for faster energy production. Best dose: 3–5g daily, consistently. Supported by: Kreider et al. (2017).

💧 3. Caffeine

Enhances alertness, focus, and endurance when used properly. Effective dose: 3–6 mg/kg bodyweight, taken 30–60 minutes pre-workout. Avoid daily overuse to prevent tolerance. Supported by: Spriet (2014).

🧂 4. Electrolytes & Sodium

Crucial for athletes in hot environments or long-duration training. Prevents cramps, dehydration, and fatigue during extended sessions. Supported by: Sawka et al. (2007).

3. Supplements That Are Overrated (or Misused)

🚫 1. Fat Burners

Most rely on caffeine and herbal stimulants — temporarily raising heart rate, not burning fat. Fat loss comes from caloric deficit, not pills.

🚫 2. BCAAs

Once popular, but unnecessary if you already consume enough complete protein. BCAAs alone do little for muscle growth without total protein intake (Wolfe, 2017).

🚫 3. Testosterone Boosters

Most natural “test boosters” show no meaningful increase in testosterone levels or strength. Better to focus on sleep, nutrition, and training — the real boosters.

4. The NASC Standard for Evidence-Based Supplement Use

The National Association for Strength and Conditioning Research (NASC) teaches coaches to evaluate supplements through three questions:

1. Is it scientifically validated?

2. Is it safe and legal?

3. Is it necessary for this individual’s goal?

NASC-certified coaches are trained to recognize bias, interpret research, and guide clients toward supplements supported by peer-reviewed evidence, not influencer sponsorships.

5. The Real Secret: Consistency Beats Chemistry

Supplements can help — but discipline, nutrition, and sleep are still the foundation. No powder replaces real food, and no capsule replaces consistent effort. As Schoenfeld (2010) wrote, even the most effective supplement offers “marginal gains compared to consistent training and recovery.”

🔍 Key Takeaway

Most supplements don’t work. A few do — and they work well when paired with proper nutrition and training. Invest in knowledge, food quality, and recovery before spending on shiny bottles. Because the strongest athletes are built in the gym — not in the supplement store.