Hundreds of shady supplement companies peddling untested products and unrealistic promises litter the fitness industry. Rooting out the handful of legit, scientifically-backed products from the sea of ‘bro science’ is tough, but a little research goes a long way in saving you heartache, time, and money. If you want to navigate the money trap that is the supplement industry safely, keep an eye out for the following three supplement scams.
‘Special’ Types of Creatine
Creatine is one of the most extensively researched and scientifically backed fitness supplements out there. Its performance-boosting efficacy and stellar safety record make it one of the most popular fitness supplements on the market. Unfortunately, companies have begun selling overly priced creatine blends in a rush to capitalize on the compound’s popularity. Some examples include creatine HCL, creatine ethyl ester, and creatine magnesium chelate.
The problem with these so-called advanced creatine blends isn’t their inefficacy. On the contrary, research shows that many of these brands are nearly as effective as the classic monohydrate form. The real issue is how these blends are marketed as the next ‘evolution’ of the trademark supplement to justify some of their jacked-up price tags.
The bottom line is that creatine monohydrate is as effective and sometimes more effective than many of these proprietary blends. If you’re debating between different creatine types, save yourself some money and stick to the classic monohydrate blend.
Fat Burners
Fat burners don’t work. Whether they come in dietary pill or cream form, these products do little to elicit an actual fat-burning response in the body. Moreover, it’s tough to determine ingredient dosage. In other words, even if some of the blended compounds show modest fat-burning benefits, the product might lack a high enough dosage to elicit a response. With little regulation, safety data, or evidence of efficacy, it’s best to stay clear of fat burners. Nutrition, exercise, and good old-fashioned consistency are still the best fat-loss methods available.
Testosterone Boosters
Test boosters have been around for decades with scant evidence of efficacy. Tongkat ali, a root extract of the Indonesian Eurycoma longifolia plant, might be the only testosterone booster with some evidence of effectiveness in humans. Even then, the compound’s long-term safety record is nonexistent, and mixed results are typical.
Lifestyle changes, including sleep quality, strength training, and diet, are more effective at maintaining or increasing testosterone in the short and long run.
Final Thoughts
You don’t need a kitchen shelf’s worth of supplements to get fit and healthy. Exercise, recovery, sleep, and a healthy diet will take you farther than most top-shelf products currently on the market. Avoid the three items listed above if you’re eager to incorporate supplementation into your fitness routine. You’ll save yourself a lot of time, money, and disappointment.