3D Muscle Journey #249: The Hidden Risks of Supplements
Feb 8, 2024
In this eye-opening episode, the risks of testing new supplements and the importance of high-quality supplements are discussed. The coaches also explore the effectiveness of various supplements and the prevalence of supplement contamination. They delve into the regulation and third-party testing of supplements, as well as share their recommended supplements. The episode covers topics such as the research on beta-alanine, citrulline malate, creatine, caffeine, and BCAAs, and emphasizes the need for evidence-based decision making. The allure and risks of supplements in the fitness industry and considerations for micronutrients and blood work are also addressed.
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Require Outcomes, Not Proxy Markers
- Judge supplements by whether they improve outcomes you care about, not distant proxies.
- Demand consistent, meaningful effect sizes before using them long-term.
Top Legal Supplements Have Small Effects
- Even the best legal supplements typically deliver only small effects for muscle building.
- Creatine is among the top options, but its long-term hypertrophy effect is modest.
Be A Late Adopter With New Supplements
- Be a late adopter: wait for consistent evidence before trying new supplements.
- Prioritize low-risk, proven options rather than chasing marginal gains.