Three supplements have strong, consistent research behind them: creatine monohydrate (increases strength and power output by 5\u201315%, well-documented across hundreds of studies), caffeine (improves endurance and strength performance acutely), and whey protein (convenient, fast-digesting protein for meeting daily targets). These three, combined with proper training and diet, produce meaningful results. Everything else is secondary at best.<\/p>\n
BCAAs are redundant if you eat adequate protein (the amino acids are already there). Testosterone boosters have no meaningful human evidence. Fat burners produce an extra 20\u201330 calories burned per day at most \u2014 not worth $60\/month. Pre-workouts are mostly caffeine and filler. The marketing in this industry is world-class; the products, mostly, are not.<\/p>\n
Creatine: 3\u20135g daily, any time, taken consistently. It takes 2\u20134 weeks to saturate muscle tissue \u2014 there’s no need for a loading phase. Caffeine: 3\u20136mg\/kg bodyweight 30\u201345 minutes before training. Cycle off periodically to maintain sensitivity. Whey protein: use only if you’re struggling to hit protein targets from whole foods \u2014 it’s not magic, just convenient.<\/p>\n
Supplements are 5\u201310% of results at most. Training (stimulus), nutrition (fuel and building blocks), sleep (recovery), and consistency (time) are the other 90\u201395%. If any of those four are suboptimal, no supplement will compensate. Get the fundamentals locked in first. Then, and only then, consider the evidence-backed supplements as a small additional edge.<\/p>\n","protected":false},"excerpt":{"rendered":"
The supplement industry is full of overpriced hype. Here’s an evidence-based breakdown of what’s worth buying and what to skip completely.<\/p>\n","protected":false},"author":1,"featured_media":154,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3,1],"tags":[],"_links":{"self":[{"href":"https:\/\/demos.cbadspro.com\/body-building\/wp-json\/wp\/v2\/posts\/7"}],"collection":[{"href":"https:\/\/demos.cbadspro.com\/body-building\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/demos.cbadspro.com\/body-building\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/demos.cbadspro.com\/body-building\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/demos.cbadspro.com\/body-building\/wp-json\/wp\/v2\/comments?post=7"}],"version-history":[{"count":0,"href":"https:\/\/demos.cbadspro.com\/body-building\/wp-json\/wp\/v2\/posts\/7\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/demos.cbadspro.com\/body-building\/wp-json\/wp\/v2\/media\/154"}],"wp:attachment":[{"href":"https:\/\/demos.cbadspro.com\/body-building\/wp-json\/wp\/v2\/media?parent=7"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/demos.cbadspro.com\/body-building\/wp-json\/wp\/v2\/categories?post=7"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/demos.cbadspro.com\/body-building\/wp-json\/wp\/v2\/tags?post=7"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}