Do You Need Supplementation?

The answer to this question seems pretty simple, but it’s actually a bit more complicated than you might imagine. There are definitely going to be folks who say, “Yes, without a doubt, supplements are needed.” There will also be those “naturalists” who won’t advocate any supplement at any level for anything. I have to admit…I fall somewhere in the middle. There are several supplements that have been studied extensively and seem to pass the test when it comes to safety and efficacy, but does that necessarily mean you need to take them? Good question, huh? The point of writing this little article arose because some members have brought up the issue of supplements and their cost, and whether they really need them to reach their goals. Let’s take a closer look at this hot button issue.

Before addressing supplements, you have to consider where you are in relation to your specific goals. Clearly some folks want to gain muscle, lose fat, or affect some other performance variable (like recovery for example). So do you need dietary supplements to accomplish any of these goals? Of course not. You can gain muscle without protein powder, you can recover just fine without your glutamine and you can lose weight without the latest fat burner on the Internet. And yes, you can even build muscle without a shake 30 minutes after your workout. There is no debate on this. However, can you do these things in an optimal fashion? The answer is maybe not. First though, I would ask what you’re training for and whether you need to accomplish these things in an optimal fashion anyway, especially in light of minimal funds. Supplements are expensive, and if you are training with the goal of becoming a healthier individual (or even getting a bit stronger or running a little faster 5K), they probably don’t need to be part of your routine. Fish oil and other therapeutic supplements may be exceptions, but that’s a completely different article. Essentially, good solid nutrition, plenty of quality training and much needed rest are all you need. Now do supplements help in some of the areas mentioned above…absolutely. Are they worth the money you spend on them? Maybe, but it depends on the person. I’ve seen some people that have a goal to bench press 300 lbs, and they’ll do just about anything to get there. Now would creatine help someone with this particular goal? Yep, in all likelihood it would, so the money spent would be well worth it. Unfortunately, people with these types of goals are relatively few and far between compared to the masses.

The analogy I would use is the comparison between my high school athletes and my college and pro guys. High school athletes really don’t need supplements; they need to work on training and diet before jumping into the supplement world. My college guys, with their crazy schedules and more focused goals, often benefit from some targeted supplement interventions. The same goes for my pro guys, but to an even greater degree, though we need to be cautious regarding supplement contamination and banned ingredients. Ultimately, when the stakes are higher, it might be worth looking into what science has produced to help the human body perform at its peak.

Remember, most folks are just trying to look better, feel better, or get a bit stronger or faster. In this instance, supplements aren’t really needed. On the other hand, if you use your body in your career and/or you have some very specific training goal from an endurance or strength perspective, targeted supplementation (in the face of adequate diet, training, and rest) may be beneficial. I’ll leave the decision making up to you!