Which Sports Supplements Do You Actually Need?
Do you need a large amount of sports nutrition to achieve great progress in the gym? Absolutely not. You don't even need protein if you can get enough protein throughout the day with regular food.
Should you drink protein immediately after a workout? Probably not.
Food digests slowly. A morning scrambled egg will supply amino acids to your bloodstream until evening, if not longer, maintaining muscle anabolism.
This doesn't mean you need to eat just once a day; more frequently is optimal, but still.
For example, in this study (PMID: 38118410), even over 100 grams of protein consumed at once maintained high levels of muscle anabolism for a long time.
Casein at night? As you can see, there's no need either. You can eat regular protein foods.
Creatine is one of the most studied and proven effective supplements. But even creatine doesn't work the same for everyone, and some people won't notice its effects. Let alone the rest.
Beta alanine and citrulline have a fairly low evidence base, contributing 5% to your results, tops. Many other supplements promising endurance, strength, and muscle growth are largely useless, as shown in this research review. (PMID: 30604177)
Of the "workers," we also have caffeine (one of the key ingredients in pre-workout supplements) and polyunsaturated fatty acids.
I get a little sad when I see beginners with less than a year of training experience spending tens of thousands on sports nutrition per month. Donate to me instead 😁