Supplement Guide: How to Choose the Best One for You

Let's talk about supplements! But none of that litany full of scientific terms that makes it seem like we're reading a spaceship manual.

This is straight talk, straight to the point, as if we were exchanging ideas at a bar table after training.

If you've ever found yourself staring at the shelf at the supplement store without knowing what the hell to choose, relax. Today I'm going to guide you on this journey.

First of all: What do you want a supplement for?

Before you go out and buy what the latest influencer is recommending, the question you need to ask yourself is: what is my goal? Do I want to gain muscle mass? Lose fat? Improve my mood? Recover faster? Each supplement has a specific function, and buying in the dark is a surefire way to waste money.

Protein: The King of the Game

If your goal is to gain muscle mass, protein is your best friend. But not just any protein! The famous whey protein is the best known, and for good reason. It has a high absorption rate and helps with muscle recovery. However, if you are vegan or lactose intolerant, isolate or a vegetable blend may be the best option.

Tip from a friend: There's no point in taking whey and thinking you'll become Arnold Schwarzenegger overnight. Supplements help, but real food is still the basis of the game.

Creatine: The Most Studied Supplement in the World

If you want more strength, explosiveness and even a cognitive boost (yes, it also helps your brain), creatine is for you. And the best part? It is one of the safest and most studied in the world. Just one spoonful a day and that's it, no secret. And forget about this “creatine cycle” talk, because you don't need to stop taking it.

Thermogenics: Do they work or just marketing?

If you want to lose fat, you've probably already come across the famous thermogenics. But here's the cold hard truth: they don't work miracles. They can give you a little boost in burning calories, but if you don't have a well-adjusted diet, they won't do any good. Caffeine, pepper and green tea extract are good natural ingredients that really help, but don't expect to burn fat while eating pizza for dinner and burgers for supper.

Multivitamins: Necessary or Overkill?

If you have a balanced diet, you may not even need a multivitamin. But let's be honest: how many times a week did you eat all the micronutrients you needed? Exactly. That's where multivitamins come in to fill those gaps. But be careful, not just any multivitamin is worth it. Choose those with balanced doses, because megadoses of some vitamins can do more harm than good.

BCAAs and Glutamine: Is It Worth It?

BCAAs were once fashionable, but today we know that if you already consume enough protein, they don't make that much of a difference. However, if you train on an empty stomach or have a very high calorie deficit, they can be a good option. Glutamine follows the same line: it helps with immunity and recovery, but it is not essential for everyone.

Choose wisely

Now that you have a clearer idea, the final tip is: don't fall for over-marketing. Choose quality supplement, adjust your diet first and remember that nothing replaces good nutrition and a good workout.

And if you have any doubts, seek out a nutritionist. The important thing is to make choices that will really help you, without wasting money.