Physical Fitness Supplements: What Really Works and What Doesn’t

There are numerous sports supplements saturating the fitness industry claiming quick results with little effort. However, the problem lies with the consumer being able to determine which ones are beneficial and which ones are scams. Supplementation, if used properly and responsibly can be highly beneficial in muscle recovery, preventing injury and increasing general health. Below is a list of supplements I highly recommend to my customers.


Daily intake of a multivitamin is not only beneficial to everyone, but should be taken by anyone engaging in a regular fitness routine. Engaging in heavy exercise results in the body loosing vital minerals and vitamins throughout the day. This leads to lengthy recovery time after the workout as well as the body becoming unable to remove foreign toxins. Implementing a multivitamin replaces these lost nutrients allowing your muscles to recover quickly and enabling your immune system to fight off infections.

Protein Powder

It is unfortunate that many people discourage the use of protein powder as they claim it resembles steroids and other chemical enhancements. This claim could not be further from the truth. A protein powder supplement can be highly beneficial before a workout as it promotes quality calorie intake as well as a reduction in fat accumulation.

In truth, protein powder is nothing more than dehydrated or powdered chicken. The reason for this is simply to supplement when time is not available for a full meal. However, they must be used in conjunction with a proper diet. If done so, recovery rate is increased, immune system is boosted and greater results are seen.

Implementing Creatine

Creatine remains today as the most controversial and misunderstood OTC supplements. The most general claims include testicular atrophy, rage and liver and kidney failure. However, despite these claims, creatine is still the most studied, researched and developed sports supplement today.

Ignore what you may have heard, besides slight water retention, creatine proves to have no other side effects associated with short or long term use, and further consists of completely natural ingredients. The benefits of creatine are many, with the most noticeable surrounding the decrease of lactic acid (the chemical causing "the burn associated with lifting weights), and a heavy decrease in recovery time.

The optimum daily intake is noted at 5 grams daily, of a standard Creatine Monohydrate, found in any grocery or nutrition store. For increased absorption in the muscles, ingest the creatine with a cup of grape juice, or any sugar containing fruit juice.

Supplements provide many benefits when used properly. When used in conjunction with a proper diet, your fitness goals can become much more obtainable. There are several other supplements that provide different benefits, however the three listed are the best to begin with before considering additional ones.