30 Seconds SummaryWhen Should You Consider Taking a New Supplement?
- Creatine remains the only Tier 1 evidence-based supplement for muscle building, standing alone even after decades of supplement market evolution.
- Many supplements initially promising have either been banned or have failed to prove their long-term efficacy and safety, like HMB and BCAAs which are now classified as lower-tier supplements.
- The chance of a new supplement achieving and maintaining Tier 1 status is extremely low, given that no new supplement has achieved this since creatine over 30 years ago.
- Supplements, while sometimes beneficial, may have marginal effects often not noticeable, with creatine providing modest benefits in terms of muscle and strength gains.
- There is significant risk for athletes regarding supplement contamination with banned substances, leading to potential legal and sports career consequences.
- The supplement industry faces issues like inadequate regulation, mislabeling, and contamination which also affect consumer safety beyond just athletes.
- It's important to weigh the tangible benefits of a new supplement against its financial costs and potential risks, including the unlikely improvement over established options like creatine.
- Mitigating risks when choosing supplements can involve opting for products validated by third-party testing or choosing ingredients from licensed, reputable providers.
Stronger By Science
Eric Helms
