3 Science-Based Supplements That Actually Work (12 Studies)

Wondering what supplements could benefit your fitness journey? Check this video!

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When I first started my fitness journey, I used to believe that supplements are a key component for building muscle and losing fat. After all, most bodybuilders used to take a large number of supplements, so it had to be effective, right? Well, truth be told, most supplements that you can find in a typical supplement store provide minimal benefits to most people. Many supplements simply do not live up to their hype and the ones that are effective provide small benefits.

The term “supplement” already says it. A supplement is something you add to complete or enhance an existing approach. So we can’t expect supplements to replace consistent training and nutrition.

With that said, there are a few supplements that are worth your while and have benefits for your fitness development. So in today’s video, I will discuss 3 science-based supplements and towards the end of the video, I will also discuss 2 more commonly used supplements that can be useful in some cases. The 3 supplements discussed are Whey Protein, Creatine Monohydrate, and Caffeine.

See the timestamps below!

0:00-0:46 About Supplements
0:47-2:57 Protein Supplement
2:58-4:59 Creatine Monohydrate
5:00-6:20 Caffeine
6:21-7:36 About Fish-Oil & Multivitamins
7:37-8:14 Perspective & Conclusion

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Scientific References:

Whey Protein and Muscle Growth
https://pubmed.ncbi.nlm.nih.gov/28698222/

Whey Protein or Casein Protein
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761774/

Creatine and Strength Performance
https://pubmed.ncbi.nlm.nih.gov/14636102/

Creatine and Brain Function
https://pubmed.ncbi.nlm.nih.gov/29704637/

Creatine Recommended Dose
https://sites.kowsarpub.com/asjsm/articles/62739.html

Creatine Safety
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z

Caffeine Improves Bench Press Performance
https://pubmed.ncbi.nlm.nih.gov/26068323/

Caffeine Dosing
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-7-5
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7231502/

Caffeine Sleep Effects
https://www.ncbi.nlm.nih.gov/pubmed/24235903

Fish-Oil Health Benefits
https://pubmed.ncbi.nlm.nih.gov/15055244/

Micronutrient Deficiencies Athletes
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129155/

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Music by Ryan Little - Think About You - https://thmatc.co/?l=9E7F175B

Видео 3 Science-Based Supplements That Actually Work (12 Studies) канала iWannaBurnFat