Thinking about using supplements, but still not sure they fit your goals? Since starting your fitness journey, you may have heard plenty of opinions about supplements, some helpful and some not.
That can leave you wondering whether they are safe and effective. Will they truly help you reach your goal, or just drain your wallet?
To help you make a smart choice, let’s review some important facts you should know about supplements.
11. Supplements Will Build Muscle
Do you think a supplement alone will make you build muscle immediately? Think again. Supplements only support muscle growth if you already have a solid training and nutrition plan in place.
The supplement itself does not build muscle. Instead, it may help you work harder while using the supplement, and that extra effort can lead to greater muscle gain.
If you are not pushing harder during that time, you will not see results. Supplements are not magic. They only help the process.
10. All Supplements Are Safe
You may also assume that every supplement is safe. After all, if it is sold in a store, it has to be fine to use, right?
Not necessarily. Everyone is different. Some supplements can interact with medications you take or cause other issues, so if you have health concerns, speak with your physician before using any supplement.
Also, many supplements contain stimulatory ingredients. If caffeine does not sit well with you, that is a good sign that a certain supplement may not be the right choice.
Take time to learn what is in any supplement you consider, and understand whether any ingredient could create a risk for you.
9. Supplements Are Only For Those who Want To Get ‘Huge’
Many people also believe supplements are only for people who want to get very large. They assume that taking one will make them look like a bodybuilder.
That is not the reality.
There are supplements for every kind of person, young, old, beginner, or advanced. You just need to identify your own needs and choose a product that fits them.
Some products are aimed at building more muscle, but not all of them are. Many are designed to help with fat loss, health, energy, or performance.
8. Supplements Can Replace Your Regular Meals
Another myth to watch for is the idea that a supplement can simply stand in for a meal.
Meal replacement powders do exist, and they can be useful when needed. Still, you should never depend on them. They do not provide the fiber and nutrients your body needs to function at its best.
Used occasionally, they can be a better choice than fast food or other unhealthy options. Even so, they should never become a regular part of your diet plan.
As the name says, supplements should supplement your already healthy plan.
7. Supplements Will Always Pose Side Effects
Some people stay away from supplements because they think every product will cause side effects. That is not correct either.
Some products do carry a risk of side effects, but not all do. Most products are well tolerated by most people when used as directed.
Even so, you should know what you are putting into your body. If there is no research to support a product, that should raise a red flag and make you think twice.
Also read supplement reviews. They can often tell you a lot about whether a supplement is a smart option.
6. Using Whey Protein Will Cause Weight Gain
Another myth that needs to be cleared up is the idea that whey protein powder will cause weight gain. Some people think that drinking whey protein will instantly lead to fat gain. Again, that is not true.
If you simply add protein powder to your normal diet plan, you may gain weight. But if you account for the calories it contains, you will be fine.
From a body weight standpoint, drinking a scoop of protein powder is very similar to eating a chicken breast.
Problems with weight gain can start only when protein powder is added to the day without any other changes.
And remember, if you replace some carbs in your diet with more protein, you may begin to gain muscle mass. That is a good thing and should not be feared.
The more muscle you have, the more fit you will become.
5. All Supplements Of One Type Are Equal
Another myth worth knowing is the idea that all supplements in one category are made the same. For example, you might assume all protein powders work the same or that all fat burners produce the same effect.
That is far from true. Product quality can vary a lot, and results can differ from one brand to another.
Do your homework. Read reviews and learn what other people consider to be the best products.
It is not always a simple case of getting what you pay for. In some situations, you are definitely paying more for certain brands, but more often than not, higher-priced products do provide better benefits.
Do not choose the cheapest brand just to save money. That choice could cost you the results you want.
4. Creatine Is Like Taking Steroids
Creatine is one of the most popular supplements for athletes and people trying to build muscle mass, yet some still believe it is similar to taking steroids.
That is completely false. Creatine is a precursor to ATP, the high-energy molecule that powers every muscular contraction you perform. As a result, it can help you train harder by lowering the fatigue you feel during workouts.
You actually consume creatine every day through the foods you eat, so in that sense, it is a natural substance.
Steroids are nothing like natural supplements. They are hormones that you inject into your body or take by mouth.
They are entirely different from creatine, so never assume that using creatine means you are using steroids.
Creatine can be used by athletes and fitness enthusiasts of any age or gender. That is not true of steroids.
3. You Won’t Need To Work As Hard If You Take Supplements
Many people also believe supplements let you coast. For example, you may think that a new fat burner means you no longer need to pay attention to your diet.
Or you may think a muscle-building product means you can ease up in the gym.
That is not the case. A supplement may help you stay on track with your diet and training, but without those habits in place, you still will not see results.
This idea matches the myth above that says a supplement alone will build muscle mass without hard work.
2. Protein Powder Is Dangerous
In addition to the myth that protein powder is only for people who want to get big and ‘bulky’, another false belief is that protein powder is dangerous. Some people still think a higher protein diet will damage the body, so they avoid protein powder.
Keep in mind that protein powder is no different from eating food sources of protein. Sure, if you ate 10 chicken breasts a day, five steaks, and two cartons of eggs, your health would probably suffer.
But if you raise your protein intake a little, you may see better workout results, improved weight control, and more stable blood glucose levels. Moderation matters here. It does not matter whether the extra protein comes from protein powder or whole food sources of protein.
For that reason, protein powder is not dangerous.
Do note that whenever you increase protein intake from any sources, you should also increase your water consumption. Protein can cause slight dehydration on the body, so drinking more water will help offset that.
1. Results Are Predictable With Supplements
Lastly, you should know about the myth that supplement results can be predicted. You may think that if your training partner or friend got certain results from product ‘X’, you will get the same outcome.
Although you can usually expect similar results, no two people are exactly alike. Each person responds in a different way. Some people will respond better, while others may not notice much of a difference.
The key is to find which supplements work best for you and then put your energy into those products.
There you have the facts about the major supplement myths that tend to circulate in the supplement industry. There are certainly plenty of overhyped products that do not deliver the results they promise, but if you do your own research and make smart choices, you should be able to avoid those products and make the progress gains you want.
