The Only Fitness Supplements You ACTUALLY Need
The supplements industry has exploded, reaching almost $400 billion dollars just last year. But how much of the bodybuilding supplements industry is a scam? Protein powder, creatine, multivitamins, athletics greens, BCAA’s, fat burners, etc. What gym supplements actually work and what doesn’t? Today I’m testing the most popular workout supplements, comparing their claims against real scientific data. I’ll show you what scams to avoid and which gym supplements research says you should use instead. Starting with one that may come as a surprise … creatine.
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Americans alone consume well over 4 million kg of creatine yearly. But many companies have been taking advantage of this trend. Up to 30% of people naturally have high levels of creatine, which is why about 1 in 4 don’t see any performance benefits from it. But that’s only part of the story.
Often, companies selling workout supplements use complex terms on their creatine products to impress or even confuse buyers, and make their products seem a lot better than they actually are. Then, they bump up the price, and people think it “must be better”. But many of these expensive creatine forms are less effective than creatine monohydrate. And a lot of times they aren’t tested for safety either! So, does this mean you should stop taking creatine? Not necessarily.
But to avoid the gym supplements scams, you’ve gotta make sure you’re picking the right kind. For now, research has consistently shown that just plain old creatine monohydrate is not only the safest and most effective, it’s also the cheapest. Just try to get one that’s been third-party lab tested so you can be sure of what you’re actually consuming.
BCAA supplements may be one of the oldest scams in bodybuilding. BCAAs only contain 3 amino acids: leucine, isoleucine, and valine. So, providing your body with too many BCAAs might actually block other amino acids from being used, potentially hurting muscle recovery and growth.
But I know you might be wondering: if this research on BCAA’s is 10 years old, why do top brands still sell them as bodybuilding supplements? Well, that’s exactly why. Because they sell. That said, here’s a pro-tip: if you do want to supplement amino acids, EAAs, or essential amino acids, are a much better option. EAAs include 9 of the most important amino acids rather than 3. And they can be especially useful for vegetarians or those who like to work out fasted. But here’s how I see it. If you eat well and get enough protein, neither BCAAs or EAAs are very likely to help much. And that actually brings us to the last scam to watch out for, and the latest supplement craze taking over the internet.
Green supplements are supposedly an easy way to get your fruits and veggies in without having to chop, blend, or cook anything. But there’s been little to no evidence supporting green powders’ supposed health benefits. They also make use of deceptive nutrition labeling practices, such as the use of unregulated terms like “superfoods” and stuffing the product with water-soluble nutrients, to make them sound better than they actually are.
Some of you might now be thinking “green supplements are better because they’re sourced from whole foods”. While that is true, research has yet to show this makes any difference. Even if you “extract” the nutrients from whole foods, you still lose a lot of what makes them so good for you in the first place. Because of this, as of 2018 the Public Health of England declared that greens powders do not count towards your “5-servings-a-day.” of fruits and veggies. And that’s part of the problem. Because of how green powders are marketed, many people think they can rely on these supplements instead of eating real food. Whereas eating enough servings of fruits and vegetables a day has tons of strong evidence showing it improves health, body composition, gut health, digestion, longevity, and pretty much everything else you can think of.
So while it’s possible a greens powder may provide a small benefit for those who eat very little fruits and vegetables, it’s not a replacement. And it’s definitely a lot more pricey than a simple multivitamin.
I always knew BCAA’s was a scam 😮
We do not needs fruits and veg. Go Carnivour and see the real results
Bro just saves me £100 a month on buying AG1 😅 thanks man
avoid all these and start eating natto? isn’t better?
Creatine Betaine Beta Alanine from Bulk Supplements cheap and effective 👊
Unfortunately you suggest eating meat and dairy so I won’t follow your nutritional advice. I follow the exercise plan.but since you are much about science I would like you to do some research on dairy and meat consumption (animal products) health issues relation.
Wait which ones actually like steroids I want to stay away from those 😂
Always been of the beleif that Optimum Nutritions protein powder was good, but they advertise 5.5g of BCAAs per dose. Does this make it sus now?
The only supplements you need are whey and casein protein coupled with a great diet. You dont need anything else.
You are Honest Jeremy !
Jeremy bcaa glutamine eaa🤔
I used to be one of those big believers in BCAAs 🤦
Now I know better
Every single Saturday and Sunday on the Radio and Television the cockroaches come out. Get rich quick buying gold and silver. Get rich quick in the stock market. Get rich quick in real estate. Eat this balance of nature vegetable pill and you will look 20 years younger, feel 20 years younger and LIVE 20 years longer. Millions of gullible fools wasting their money on worthless scams.
Don’t buy all these fake supplements, but please buy my training programs.
Thanks Jeremy… Is this ISO WHEY a scam?
"… sets the bar high with its outstanding 85% protein content in dry mass, making it a concentrated and effective protein source. This impressive level ensures you’re receiving a rich dose of essential and branched-chain amino acids (BCAAs), with a remarkable 19% BCAAs that facilitate muscle recovery, growth, and overall performance."
BCAAs are not mentioned in their ingredients:
"Whey protein Isolate (from milk), carob powder 3, 17, 18, 20, 21, 22, flavors 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, food colorants: black carrot 1, 15, brown HT 2, 3, 9, 12, 17, 18, 20, 21, 22, beta carotene 6, 8, 16, chlorophyllin copper 10, beetroot red 11, 13, emulsifier: carboxymethylcellulose, sunflower lecithin, thickener: guar gum, xanthan gum, salt, sweeteners: sucralose, steviol glycosides."
What do you think ?
For those multi vitamin and green supplements you should mention that there are some Vitamins (A,D,E,K) that can intoxicate you longterm if you take to much. Taking more than 100% of them every day CAN (doesn´t have to if you´re lucky) be dangerous
lol AG1 is really the biggest SCAM, it has the vitamin named wrong (B7 is not Biotin but Inositol).
Watching this while mixing creatine is fucked😭😭
I get sick (flu like sickness) after taking creatine every time about 3-7 days in. Do I have levels of natural creatine? Am I one of the one and four that this video is taking about that it has no effect?
Its so refreshing to see a video like this. Thanks for sharing this valuable info. Too many scams out there!
Nowadays they will just copy everything on the packing but the content are all total fake !!! How to verify ? Even the so call manufacture refuse to answer or verify their products ???
Thank you sir!
Biotin gives me pimples. Anyone have the same issue? Are there any multivitamins that do not contain biotin? Thanks
Eat well, sleep well and get a professional trainer.
What about spirulina? I heard it’s very healthy
The scam is 98% of the population don’t need it but buy it thinking it will help.
Are all your videos Adverts 🤔
I have been working out for over 5 years now. I do not take a single supplement, not even protein powder. I eat whole foods. Annual metabolic labs with my primary care, and i am golden. TO YOU ALL OUT THERE THIS INDUSTRIES ARE NOT REGULATED. Trust them at your own risks. Just clean your eating. ❤
Is L-carnitine also a scam for fat burning?
misha was ultra focused haha he was not letting that EF get away
BS supplements increase financial value of your urine. Pure gold
Anything manufactured at a warehouse and packaged is not natural. It’s all crushed mushrooms.
Turktesterone works. 😂😂😂 Remember that silly craze?? Omg, some influencers made a bundle on that bunk.
now please research ecdysteron 🙂
To be fair, there is Iron in the shown multi-vitamin and that would bound with calcium and magnesium making you absorb none of them.
im in the AG1 is BS camp. i’m not a supplements person but i do take centrum multi V and cod liver oil, recently take mushroom extract to see if i notice any difference but its also probably BS
Did you just "drink ur $100 pee"? LMAO!
Just take black seed oil as a pre workout and dates. You’re welcome guys xxx
Training for a marathon as a 40 year old, I believe amino acids have helped me recover faster. I notice a difference when I take them vs when I don’t the day after a long run
Which is the best brand for supplements?weider, bsn, optimum, myprotein, dymatize?
Creatine usage is blowing up… Yeah, so is the price.. 😂
Used to get 1kg for $12 AUD.. It’s now $40
What about supplements for 50-year-old people and older?
I don’t mean to say this to be horrible, that is not my intent but, if you are so knowledgeable why aren’t you in shape? All I see is a skinny dude in a vest.
Where’s your budget meal plan at?
Protein is a very important part of diet, but what to choose is a bigger problem, for me planet Ayurveda nourish max is best.
Hope this helps with your purchasing decisions! See below for a list of the studies mentioned in the video:
1 IN 4 PEOPLE ARE CREATINE NON-RESPONDERS:
https://pubmed.ncbi.nlm.nih.gov/15320650/
ANALYSIS OF 175 MOST EXPENSIVE CREATINE SUPPLEMENTS ON AMAZON:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9761713/pdf/main.pdf
EFFECTIVENESS OF CREATINE ETHYL ESTER VS CREATINE MONOHYDRATE:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2649889/
PREVALENCE OF HIDDEN SUBSTANCES IN SUPPLEMENTS ON THE MARKET:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9054437/
“GAA” MAY BE MORE EFFECTIVE THAN CREATINE MONOHYDRATE:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9761713/pdf/main.pdf
1990 STUDY ON BCAAS’ EFFECTIVENESS:
https://pubmed.ncbi.nlm.nih.gov/7723664/
ESSENTIAL AMINO ACIDS ARE A BETTER OPTION THAN BCAAS:
https://pubmed.ncbi.nlm.nih.gov/27053525/
ATHLETIC GREENS STUDY:
https://drinkag1.com/learn/research/scientific-research
GREEN POWDERS DON’T COUNT TOWARD “5 SERVINGS A DAY” OF FRUITS AND VEGGIES:
https://www.asa.org.uk/rulings/racing-greens-nutraceuticals-ltd-a18-443816.htm
HEALTH BENEFITS OF EATING ENOUGH FRUITS AND VEGETABLES:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/
You make a lot of good points and seem to do your research. However, when you try to sell your supplements while trashing everybody else it makes me wonder what your true motivation is.
But, what about glutamine?
MrZarvok – 10 banned magical recipes (thank me later)
The whole fitness world needs to watch this. Thanks Jeremy ⚡️