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You are here: Home / Nutrition / Do Supplements Work? A Scientist Answers the Question
Do Supplements Work? A Scientist Answers the Question

Do Supplements Work? A Scientist Answers the Question

February 16, 2022 By Cade Hildreth Leave a Comment

Whether you’re an aspiring athlete, a seasoned weightlifter, or undertaking a weight loss journey, you’ve likely wondered, “Do supplements work?”

I mean, do they actually work or are they just draining your wallet? With so many supplements being peddled online and offline, the decision of what to purchase can quickly become overwhelming.

As a trained scientist and a former USA Rugby Player, the short answer to this question is – a select few of them do.

However, most people are no where near their maximal training capacity, which means that your biggest gains will not come from supplement use. Rather, your biggest gains will come from high quality workouts done consistently.

Do Supplements Work?

For those of you who do train on a regular basis and are looking to squeeze out those few extra gains that can be achieved through supplement use, then what products, if any, are beneficial to take?

Typically, the ones that facilitate nutrient timing around your workout window are generally the ones that will give you a big “bang for your buck.”

With that understanding, let’s dive in the science.

1. Whey Protein (Post Workout)

First, a whey protein shake is an essential post workout recovery tool.

This is because whey protein gets rapidly absorbed into your bloodstream, giving your muscles the amino acids they need to repair and grow. The sooner you drink your whey protein after your workout, the better.

Importantly, whey protein contains a high concentration of BCAAs (branched-chain amino acids), which are a group of three essential amino acids—leucine, isoleucine and valine.

In a compelling study published by Jackman, et al., study participants who consumed a drink with 5.6 grams of BCAAs after resistance training had a 22% greater increase in muscle protein synthesis compared to those who consumed a placebo drink.

Protein powder supplements

2. Carbohydrates (Post Workout)

After completing an intense workout, you will also benefit from consuming readily absorbable carbs.

When you work out, your body will use glycogen stores as fuel. Thus, consuming carbs post-workout, particularly an intense one, will help you to replenish your depleted glycogen stores.

Do keep in mind that the rate at which your glycogen stores get depleted will depend on how intense the activity is.

Carbohydrates consumed post workout cause an insulin spike. While elevated insulin levels at other times of day promote weight gain, insulin serves a different purpose under post-workout conditions, acting to facilitate nutrient transport into your muscle cells.

For optimal effect, you can consume vitargo, your sports drink of choice, or if you have no other alternative, a piece of fruit (like a banana, orange or grapes).

The reason I mention vitargo is that it facilitates near immediate muscle glycogen refueling, acting more rapidly than most other carbohydrate alternatives.

3. Casein Protein (Before Bed)

Next, casein is a powerful complement to whey protein, because it’s a slow-digesting protein that gets absorbed into your bloodstream over a period of several hours.

For this reason, drinking a casein protein shake before you sleep, preferably 10-30 minutes before hitting the pillow, will help to promote protein synthesis overnight.

During the night, you don’t want your body to go catabolic—that is, into muscle breakdown. Rather, you want it to stay anabolic—meaning, you want to promote overnight muscle synthesis.

Existing research indicates that casein protein absorption occurs over a period of approximately four (and potentially up to eight) hours. This means that your muscles get “drip-fed” with amino acids throughout the night.

This slow yet long-lasting effect ensures that your muscles benefit from a steady supply of protein and amino acids to support muscle recovery while you sleep.

4. Fish Oil (Overall Health)

Fish oil is widely used by a number of bodybuilders and pro athletes for one main reason—it reduces inflammation. This is because fish oil contains huge amounts of omega 3 oils, which are known for their anti-inflammatory effects.

As a result, people who are training heavily benefit from reduced inflammation associated with joint and muscle soreness.

As a bonus, fish oil is also beneficial for reducing DOMs (delayed onset muscle soreness).

However, even if you’re not taking fish oil for its anti-inflammatory effects, consuming it can still provide you with other notable health benefits. These benefits include improved heart health, improved brain health (your brain is ~60% fat), and accelerated weight loss.

I recommend taking fish oil for general health, because modern diets tend to contain a dis-proportionally high ratio of omega -6s to omega-3s.

5. Other Notable Supplements

While the supplements above will give you the biggest training gains, if you’re really pushing hard in your workouts and chasing diminishing returns, other proven supplements you could consider utilizing are:

  1. Beta-alanine – Reduces muscle fatigue
  2. Creatine monohydrate – Boosts energy and helps with muscle repair
  3. L-Glutamine (“Glutamine”) – Helps maintain muscle mass

All of these supplements have been extensively studied and have a large body of evidence to support their efficacy.

Creatine monohydrate, in particular, is one of the most widely researched supplements in existence and has been studied for close to a hundred years.

Do Supplements Work? The Answers Revealed

If you are trying to achieve accelerated progress from your workout routine, then consider including whey protein and carbs post workout, casein protein at night, and a fish oil supplement into your diet.

If you’re struggling to get high quality sleep at night, you might also consider taking 3-5 milligrams of melatonin prior to bedtime. Melatonin is a naturally occurring hormone produced by a small, pea-shaped gland in your brain (your pineal gland) that tells you when to wake and when to sleep.

If you’re not getting quality sleep, this moderate dose of melatonin may help to you drift off at an appropriate time and wake up feeling refreshed and ready to dive into your next badass workout.

Ready to stay in touch? Join nearly two million other readers who are learning from Cade.
Are we connected on social media? If not, let’s do it so I can share in your world too: Instagram | TikTok | LinkedIn | Twitter | Facebook | Pinterest | Podcast

AUTHOR BIO: Cade Hildreth attended Dartmouth College & Smith College for Undergraduate Studies in Biology and acquired a Master’s Degree in Biochemistry & Molecular Biology with Specialization in Biotechnology from Georgetown University, where they were Valedictorian. Cade is the Founder of BioInformant.com, the world’s largest stem cell industry news site that attracts nearly one million views per year and serves all-star clients that include GE Healthcare, Pfizer, and Goldman Sachs. 

DISCLAIMER: Do not rely on this information in place of professional medical advice, diagnosis, or treatment. If you have questions about your health, always consult with your doctor or health-care professional.

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Filed Under: Fitness, Nutrition Tagged With: Supplements

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“As an LGBTQ+ entrepreneur, real estate investor, former USA Rugby Player, and fitness fanatic, I’ll teach you what your parents and teachers should’ve taught you, but didn’t know themselves.” -Cade Hildreth

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Because it’s the New Year, let’s talk about ch Because it’s the New Year, let’s talk about change...

For a long time, I’ve thought about top surgery. I remember when I was 6 or 7 years old when I wanted to run around outside on a hot, sunny day with my shirt off…and I first saw my parents… hesitate. Ughh. 

It wasn’t their fault but I still remember that heart wrenching feeling. To their credit, they ultimately said, “Ok, go do it!” While I did “do it”, I remember the feeling of shame that crept in.

Over the years, being in affirming sporting/rugby circles helped suppress the urge to get top surgery, but it never quite “stayed down.”

So last summer I got keyhole #topsurgery. I’ll talk about recovery in another post because it was definitely weird to not strength train for months.

But in THIS post, I want to share two things:

1. I am SO grateful to my wife Erin for being the supportive and growth oriented partner that she is. 🥰🙏❤️ 

She is now following her call to get a divinity degree and she’s already working in ministry as a Pastor in Training at an incredible, inclusive Presbyterian church here in Virginia. I am grateful to her for supporting me as I become more and more of who I am—and I’m enjoying watching her do the same! Love you, babe!

2. Second, I’m grateful to get to share who I am with my family. This summer we took a trip to Madden’s resort in MN to celebrate my parent’s 50th wedding anniversary. (It was actually their 52nd, because we had to postpone it twice due to Covid.)

I was nervous to be in the pools and lakes around them, but I could feel it was my only choice because I knew I wanted them to “know me”. And, how could that happen if I “hid me”?

Ultimately, I have to tell you…it was freeing to be me, as I am, who I am. 

I had the BEST time splashing around and biking and goofing around with my wife, niece, nephew, & sister. 🌊🏖🐟

So, I suppose, this is a gratitude post to thank those who have supported me over the years as I become more and more of who I am. 

Top of that list is my wife, Erin, but there are countless others. ❤️

If you’re reading this, thank YOU for being one of those people in my life too. I am deeply grateful. 🥹
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#lgbtqfamily #nonbinary
How to set a boundary? 🤔 . . . . #lgbtqia #lgb How to set a boundary? 🤔 
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#lgbtqia #lgbtqcommunity #emotionalhealth
What do you do if you’re telling a past story ab What do you do if you’re telling a past story about someone who has transitioned? 🤔 Share a 💯 if you agree ➡️🏳️‍⚧️🏳️‍🌈
7 things I got clarity on in 2022: 1. Good and b 7 things I got clarity on in 2022: 

1. Good and bad are labels. All things are experiences. 

2. Maturity is taking full responsibility for oneself. 

3. Having a loving, conscious relationship with myself is a core value. 

4. Emotions do not mean that anything has to be done. 

5. When I am in congruence with what I want, I have it. 

6. I have permission from myself to stop doing anything that doesn’t lead to my peace and empowerment. 

7. Stepping toward emotions and being able to feel them is a superpower. It determines the quality of my life. 

(Are there any above that you’d like me to further explain?)
 
Most importantly, which # above resonates with you? ⬆️

Happy New Year, y’all! 🎊🥳
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#lgbtqcommunity #lgbtqiaplus #lgbtsupport #nonbinary #trans #selfgrowth
Interview with Jenny Nguyen, Founder of the Sports Interview with Jenny Nguyen, Founder of the Sports Bra—The World's 1st Bar to Only Play Women's Sports - shorturl.at/doGHZ

I'm excited to introduce you to today's #podcast guest, Jenny Nguyen, who is a professional chef, elite athlete, and entrepreneur.

I invited Jenny onto the podcast because she has done something extraordinary that is long overdue: She has opened up a sports bar that exclusively plays women's sports!

Despite extensive research, Jenny hasn't found another sports bar worldwide that ONLY plays women’s sports.

Given that it's nearly 2023, this is mind-blowing. As a lifelong athlete, I find her vision compelling and inspiring.

Aptly called the "The Sports Bra", the venue is putting Jenny's culinary skills on display alongside women's sports worldwide.

The Sports Bar has taken its mission a even further by partnering with and elevating other local, women-owned businesses.

Specifically, it:

1. Sources its grass-fed beef from @CarmanRanch, an ranch run by Cory Carman, a third gen rancher out of Wallowa, Oregon).

2. Sources its alcohol from Freeland Spirits, an all-women owned and operated distillery out of NW Portland.

3. Has furniture built by @girlsbuild_org, a non-profit organization headed by @ktmhughes in Portland, OR, that teaches carpentry and construction skills to young girls as a path to empowerment.

Since opening the Sports Bra this April, people have come from ALL over the U.S. and the world to experience it—including many professional female athletes.

To learn more about Jenny as she makes history, features women's sports, and elevates women-run businesses, listen to the episode here:

shorturl.at/doGHZ

Or, you can check out the Sports Bra at:

@thesportsbrapdx
TheSportsBraPDX.com/

Have you heard of the Sports Bra or been out to experience it in person?

#lgbtqiaplus #womenownedbusiness #lgbgtqia #lgbtqcommunity #womenssports #womeninsport
Over this recent holiday stretch, we… - enjoye Over this recent holiday stretch, we… 

- enjoyed some quiet time at home
- got a sauna delivered (but not yet installed)
- decorated for the holidays
- baked a bunch
- visited our favorite farm
- did some sight seeing
- and perhaps, most importantly, survived the cold snap along with our feather friends (who lived in the garage for a few days so we could heat them with a space heater) 🥶🐔

How have the holidays treated you…and did you get hit by the winter storms? ❤️🎁☃️❄️
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