Choosing which supplements to use to support your training goals can be hard thing to do these days. There’re lot of supplement companies that are offering a huge choice of different supplements for different purposes. Some of them are supported by studies but some aren’t. We’re going to show you the best way how to decide whether that supplement is worth your money.
The first step in identifying the nutritional supplements that are right for you is to determine whether or not research supports the claim made about their potential effects. The following is a list to help determine if a supplement may be worth trying:
- Does it promise quick improvements in health or physical performance?
- Does it contain a secret ingredient or formula?
- Can you recognize the ingredients or easily learn what they are intended for in the physical body?
- Is there only anecdotal evidence or testimonials to support the claims made regarding improvements in health or physical performance?
- Are the claims supported by substantial research indicating improvements in health or physical performance?
- Who is advertising or selling the product? Celebrities? Star athletes? The person who invented the product?
- Does the product potentially exaggerate that a nutrient frequently found in food can significantly enhance performance?
- What is the cost of the supplement in relation to obtaining the same nutrient from foods?
- Do the benefits sound too good to be true?
The second step in identifying appropriate nutritional supplements is to determine where the product is produced. Quality assurance in the production of nutritional supplements continues to be a concern. As a result, it is important to identify the products that carry a seal of approval such as USP (United States Pharmacopeia) on the label, are made by well-known food and drug manufacturers that follow good manufacturing practices, are supported by research, and make only accurate and appropriate claims. In addition, it is highly recommended that the company be able to provide a certificate of analysis for the product as well as allow independent laboratories to test for the purity and quality of the product.
Always do your “homework’ before you decide to buy any supplement. Especially pay attention when you want to buy some new supplement on the market that is promising tremendous gains in health and performance quickly. Be careful, think, do your research and then go for it. Supplements can be very expensive, so if they are not giving the results they should give, you are wasting your money and your time.
This is our recommended supplement package for some muscle and performance gains:
|Whey protein||promotes protein synthesis; improves recovery; builds tissues;|
|BCAAs||Muscle growth; anti-catabolic properties; may prevent central fatigue|
|Creatine monohydrate||increases substrate storage; brings water to the muscles; increases work capacity|
|Glutamine||proper function of immune system during periods of increased physical stress|
|Caffeine||stimulates CNS; improves aerobic and anaerobic performance|