Top 12 myths about supplements (part 1/2)
Certainly you have heard the strange theories that were supposed to testify to the magical power of a given supplement. Yes, supplements are very helpful, but without proper training and diet, the purchase of supplements in the form of nutrients and supplements may turn out to be money spent in the mud. Check out the biggest myths about supplementation.
Supporting supplements and nutrients in strength sports is commonplace. Supplements were created to help in the difficult period of building muscle mass or reducing body fat. The main advantage of consuming nutrients is to supplement nutritional deficiencies in the diet, while consuming supplements – increasing energy and improving regeneration. However, there are a lot of theories that are contradictory to the basic principles of dietetics. Check what are the most-heard myths about taking supplements.
Myth 1 – You can only consume one serving of whey protein at a time.
Most manufacturers place a measuring tape in a whey protein package that contains 25-50 grams of powder. One scoop is one serving. It has been assumed that once the body can absorb 30g of protein. Where did it come from? Of course it was sucked out of the finger. If during the day you do not exceed the supply of protein that your body requires – it will be used as a muscle building material. So if you consume a larger amount of protein in one of the meals – nothing bad will happen!
Myth 2 – Buy whey protein and you will gain a few kilos.
Such statements usually occur from the mouths of novice gym adepts. However, it should be remembered that protein is one of the three essential macronutrients. If you are planning to effectively build muscle mass, without consuming the right amount of carbohydrates and fat, buying protein can go down the drain! You might as well say “how much do I gain after eating 5kg chicken breast fillets?”. Whey protein supplements the diet, but it is not a magic supplement responsible for weight gain.
Myth 3 – Dietary supplements = a waste of money.
If you think that all supplements are a waste of money, then you have to think about what you want to achieve in this sport. Of course, a well-refined diet does not require additional nutrients like whey protein or carbohydrate-protein nutrients (gainer). However, providing enough of some supplements with meals can be a big problem. For example – getting the required amount of creatine from meals is virtually impossible. Remember – dietary supplements have been created to accelerate the achievement of the desired goal!
Myth 4 – Each supplement will work for you.
It is true that different organisms feel the effects of different types of supplements to varying degrees. If you are a young person and your testosterone is at a high level – think about whether you need testosterone boosters that promote supplement manufacturers? Of course not. They may not affect the quality of your training at all. Another example are pre-workout nutrients. One person will consume the smallest recommended dose before training and will “break the barbell”, while another one will consume three times more and will not feel anything.
Myth 5 – After creatine, you will gain a few kilos.
As with all nutrients and supplements – you can even lose weight without a proper diet. It all depends on the amount of calories consumed during the day. If you are on a negative caloric balance taking creatine, protein, amino acids and other supplements – you will lose few kilograms sooner than you gain! Creatine is designed to increase the amount of energy in the muscles, but it will not directly contribute to building muscle mass. Yes, with a proper diet will significantly contribute to improving results.
Myth 6 – Creatine – best to eat on an empty stomach.
Many manufacturers recommend eating creatine on an empty stomach – before breakfast. What is the justification? There is no logical. In addition, there are no studies that would confirm this. It is known that eating creatine in the vicinity of carbohydrates and proteins can significantly accelerate its absorption. So if you’ve been up early to use a creatine scoop for 20 minutes before breakfast – know that this is unnecessary.