Talk about confusing!  Check out some of the supplement sites on the Internet.  There’s a couple of things to remember about the supplement industry: they are not FDA regulated and their marketing write-ups make them sound like all you have to do to get in shape is dab a little bit under arms and you’ll be good to go!  Yes, I’m joking about the “under your arms” part but the write ups are truly an art form.  If you’ve ever read any, you’ll know what I’m talking about.

So where does that leave us?  Which of the 50 different protein powders is the best?  Do you need the fat burners?  What about the different types of creatine?  Yep, tons of questions.   Whether you’re just getting started with weight training  or you’ve been doing it for a while, here are a few pointers to help.

1.  You don’t need it all

There are supplements out there that claim to do a number of things.  If you read some of the weight training sites, some of the suggested routines by the experts even give you recommended supplements.  These “suggestions” are usually products made by the site for which they are writing.  That doesn’t necessarily mean they aren’t good suggestions but just be aware.  I’ve found that all I need is a good protein powder, creatine monohydrate, a good multi-vitamin, and a complex carb that can be mixed with the protein.  In future blogs, I’ll go over some specific recommendations for each of these.

2.  Make sure the manufacturer is reputable

Just because the supplement costs a lot doesn’t mean it is the best…or even good!  To get you started, here are a few supplement companies that I’ve used that I’ve found to be extremely reliable:  Biotest, Optimum Nutrition, True Protein, At Large Nutrition, BSN… these are just a few and this isn’t meant to be an exhaustive list.  Before you buy, do the research on the company.  Most of these have plenty of reviews either in forums or on their web sites.  It is worth the time to read them!

3.  Food is always the best option

Supplements are called supplements for a reason.  They are meant to supplement your diet and not replace it!  There are some pretty extreme diets out there that I’ve seen that use only supplements for a period of time.  These types of diets are mainly for bodybuilders getting ready for competition and not for the average Joe.  In order to get the most out of your supplements, you have to time them which leads us to the next tip.

4.  Time your supplements

Most of your supplement consumption should be based around your workout when your muscles are repairing themselves.  You will hear the terms pre and post workout drinks quite a bit.  These drinks should consist of whey protein, a carbohydrate, and, if you are using it, creatine.  You should drink half during your workout and half after workout to maximize the effect.  There are other timing considerations to take into account which will also be covered in future blogs.  Here is a good blog post on supplement timing.

5.  There is no shortcut

Supplements alone will not make you hyoooge.  Hard work will.  There is no substitute for hitting the gym with intensity.  Supplements are only an aid.  If you aren’t reaching your goals, it isn’t because you aren’t taking the right supplements.  There is NO shortcut!  Tenacity is key to success…and patience.

This is not meant to be an exhaustive list by any means but a starting point.  Supplements can be a great ally in your fight to build muscle and burn fat if utilized correctly.  I would love to hear any other tips you may have…just leave them in the comments!