Which Supplements Really Work?

We all know that supplements exist, but are they really effective? Most of us like to take a supplement. It makes us feel like we are working towards our goal. It is ammunition to fight the fat, to build muscle, to conquer our invisible enemy: ourselves. Some supplements make radical claims, while others simply don't have the proper levels of active ingredients to truly be worth while. The following breaks down "The Big Three" of the most successful and EFFECTIVE products to add to your gym bag.

CAFFEINE - First off, this is the main ingredient in any pre-workout supplement. It gives you energy, boosts performance, accelerates fat loss and even decreases pain felt during a workout. For the price of a cup of coffee or cheap anhydrous (dehydrated) powder, caffeine is about as cheap and effective as you can get. Just be sure to use it primarily on training days and decrease usage after a few weeks as you can adapt to it. 

CREATINE - The main benefits are decreased recovery periods between sets and workouts. Energy sources used by the muscles for high intensity exercise are replenished faster when extra creatine is present. This supplement also increases muscle cell volumization and can also improve brain function and bone healing. 

WHEY PROTEIN - The ideal form you should look for is whey protein ISOLATE. This means it is filtered of most if not all the lactose, fat and cholesterol. It should be 90% or higher in terms of purity per scoop. Proteins are the building blocks of muscles and will be responsible in aiding the repair and rebuilding of those soft tissues. Of course, eggs, fish and other sources are beneficial to the human body, whey protein isolate can be an easy and affordable supplement to absorb quickly after workouts when you are unable to have a full meal. 

When choosing a supplement, be sure to read the ingredients and the entire label. See what you are paying for. Look at the volume of the scoop and the active ingredients, see if you are paying for product or extra fillers. Also be sure to avoid supplements with artificial flavors and colorings which can be detrimental to your health. Above all, your food intake should be on point, otherwise supplements will just be smoke and mirrors. Food is always the base of your progress, so focus on that first, the supplements can give you that extra boost to reach the next level.