My biggest issue with the fitness space (“space” is the new word for field, industry, business, etc. — and that’s my second biggest issue) is the constant message that we need to constantly be adding something to our diet or training to get results. I get it, it’s a business, and a business thrives by selling things. But most of what’s being pushed is, at best, unnecessary. So, without further ado, below is a short list of unnecessary stuff (along with an alternative where relevant).
Pre-workout. Most are just over-priced stimulants (caffeine) with some doodads thrown in which are often under-dosed anyway, and the “non-stim” ones are just over-priced. If you feel you need a pre- to go to the gym, consider better sleep.
Alternatives: coffee, food, water, salt.
Post workout. The idea of an “anabolic window” has been debunked. There’s nothing wrong with eating after you train, but there’s nothing magical happening because the meal is in a shaker cup. Protein drinks are a convenience, that’s all.
Alternative: food.
Intra-workout. This is a perfect example of how the fit-biz can create a “need” that doesn’t exist. If your workout is so long that you need something to sip on besides water during it, your workout is too long.
Apple Cider Vinegar. While there’s nothing wrong with ACV, there has yet to be a demonstrated benefit that you can’t get from any other kind of vinegar.
BCAAs. If you’re going to take an amino acid supplement, take EAAs (essential amino acids). Your body produces branched chain amino acids, as does every animal.
Alternative: food.
Beet Root Powder. The beet root craze seems to have come and gone, and while it does have a positive effect on circulation, the vast majority of beet supplements are far below the dose required.
Alternative: water, salt.
Multivitamins. Obviously, humans need a certain number/amount of vitamins and minerals, but you’re not going to get most of them from the tabs you buy at the grocery store. Most brand-name multis are cheap because they contain the cheapest possible form of any given vitamin, not all of which are bio-available (absorbable).
Alternative: get a blood test and supplement according to deficiencies – or better yet, change your diet.
Creatine. Yeah, I know, creatine is the most researched, safest, most effective, bestest supplement ever in the history of supplements, and it even seems to have a benefit for cognitive function. Is it going to transform you into Frank Zane? No.
Alternative: beef, water, salt.
Testosterone Boosters. There’s no such thing.
Alternatives: diet, training, sleep.
Do you see the pattern here?
Happy Father’s Day!
Dan
