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.
Myth 7 – The more supplements, the greater the strength progression!
You can consume all possible supplements, but without proper diet the effects will not be. In addition, the rule according to which more = better is nonsense. Each body requires the right amount of a given supplement. Consuming larger amounts than recommended will not contribute to the improvement of the results in the least. The best example – eating creatine 5 – 10 grams a day is enough for any person exercising. Any larger amount will be simply excreted from the body in the urine.
Myth 8 – Creatine Monohydrate is the weakest form of creatine.
Where did this myth come from? It has been promoted by supplement manufacturers to get more profits from various types of creatine, which supposedly have better performance. The truth is that regardless of what kind of creatine you will use – the end result will always be the same!
Myth 9 – All information on the packaging of supplements is real.
If you believe that taking an exemplary fat burner without carving your belly will mean that you have a very sensitive mind for advertising. A good example will be a mud-stained white T-shirt put in for 10 minutes into a container with advertised Vanish. The ad shows that dirt disappears, but how is it actually? Answer yourself. Manufacturers of supplements and supplements will put everything you want to read on the packaging, regardless of whether it is true or not. Take advice from experienced people and buy proven dietary supplements.
Myth 10 – Caffeine eliminates the effects of creatine.
This myth has been overthrown a long time ago, however, there are still rumors about the bad influence of caffeine on the creatine cycle. There is no direct effect of both of these ingredients on yourself. Most pre-workout nutrient manufacturers mix both creatine, caffeine and many other substances in one preparation – giving you great results!
Myth 11 – The first cycle of creatine necessarily with the saturation phase.
The saturation phase is a figment of the producers to let creatine run out faster – which will result in the purchase of another one. The truth is that doing a saturation phase will not increase the amount of creatine in your muscles. Any excess will be excreted in the urine – that is, money in the mud!
Myth 12 – Do not combine supplements and nutrients.
Nonsense! There are no contraindications that would reduce the effect of individual supplements when combining them. For example – eating protein with creatine in one sheik is not only more convenient, but it may bring a better effect, as some studies have shown.
Myth 13 – If mass is necessarily a gainer!
It should be remembered that carbohydrate-protein nutrients (gainer) were created to supplement the diet, not its replacement! Many young adepts in their diet take into account 3 shea nutrients, having no idea that they might as well eat example rice with chicken. The effect will be the same. Gainer is not a magic urge to build muscle mass.