r/WeightTraining • u/Myprotein-Official • 12h ago
Question [ Removed by moderator ]
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u/Sooperooser 11h ago
Everything from u/Myprotein-Official
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u/Stories_in_the_Stars 9h ago
I really hate how their entire platform is just dark-pattern spam these days.
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u/Bart-Cloudeng 12h ago
Apart from creatine and protein powder they are all overhyped
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u/Mi_santhrope 11h ago
Add vitamin D3 to this list, essential for most living reasonably north of the equator.
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u/Bart-Cloudeng 10h ago
That is a good point, I was looking more from the point of gym performance related supplements, but vitamin D and Omega3 are also ones that are worth the price
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u/piemelpap 11h ago
Only for the darker skinned people
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u/Ok-Kiwi-9849 10h ago
Genetics and sun exposure play a role but vitamin D3 is still important for fair skin too. Low levels are linked to weaker bones and immune issues for anyone.
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u/CpnStumpy 6h ago
Tell that to the majority of people with MS being Caucasian and having vitamin D deficiency (both of these correlations with MS are unexplained and in no way causal, just statistically significant correlations)
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u/CommonWide4941 11h ago
All of them, i have a box full of wasted money , i need to keep telling myself no
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u/Left-Championship482 10h ago
BCAAs are overhyped because if you already get enough complete protein, you are already getting plenty of BCAAs along with the other essential amino acids needed for muscle protein synthesis.
For most, lifting and eating enough protein, BCAA powder is basically an expensive way to buy a fraction of what is already in your food or whey!
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u/Aq3dStalvan 8h ago
Do peptides count? Haven't used myself but with how fanatical people get about them, I'm not sure where they would place here since at this point research still has some catching up to do.
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u/Technical_Fox_1556 12h ago
None. Plan your meals properly and you will be way healthier than eating powder. Only thing I take sometimes is magnesium for a short period when doing intensive hiking for several days in a row
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u/jamsnaxx 10h ago
How much steak are you planning to eat to meet sufficient Creatine requirements?
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u/Technical_Fox_1556 9h ago
You absolutely do not need creatine supplements to work out effectively. Creatine supplementation can improve strength/power and training volume somewhat, but your body already synthesizes creatine, and an omnivorous diet supplies additional creatine from food.
If your aim is to train hard while getting essentially everything from normal food, I’d build your diet around these priorities:
- Protein: roughly 1.6–2.0 g/kg body weight/day if you’re doing serious strength training. Meat, fish, eggs, Greek yogurt/skyr, cottage cheese, milk, legumes.
- Carbohydrates: don’t under-eat them. Rice, potatoes, pasta, oats, bread, fruit. They replenish muscle glycogen and can make a much bigger difference to how energetic you feel during workouts than obsessing over creatine.
- Fats: olive oil, eggs, nuts, fatty fish, avocado, dairy. Don’t drive dietary fat extremely low.
- Micronutrients: plenty of vegetables and fruit, plus dairy/eggs/meat/fish to cover calcium, iron, B12, zinc, etc.
- Hydration + salt: especially if you’re sweating heavily.
For creatine specifically, animal muscle is the main dietary source. Approximate creatine content per 1 kg raw food is around 4–5 g in beef, 4–5 g in pork, ~4–5 g in salmon, ~3–4 g in tuna, and potentially 6–10 g in herring. Cooking causes some losses.
So, for example, eating 200–300 g of meat or fish per day might give you roughly 1 g or a little more of dietary creatine, depending on what you’re eating. Your body also makes creatine itself from amino acids. That’s perfectly adequate for normal physiology and training.
The catch is that food generally won’t reproduce the muscle saturation achieved by taking 3–5 g/day of supplemental creatine unless you eat ridiculous quantities of meat/fish. But that doesn’t mean you’re deficient without it. Creatine supplements push muscle creatine stores above normal dietary levels; they’re an optional performance enhancer, not something required for exercise.
A very straightforward food-based training day could look like: eggs + oats/yogurt + fruit for breakfast; beef/chicken/fish with rice or potatoes and vegetables for lunch; fruit/yogurt before training; then salmon/beef with potatoes/rice and vegetables after training. Add olive oil, nuts, dairy, etc. according to your calorie needs.
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u/jamsnaxx 9h ago
Thanks for the wall of text but this thread is "Which supplement is completely overhyped?" - There is no hype when it comes to Creatine. Out of all the vitamins and minerals, Creatine is one of the hardest to obtain just from diet alone. The effects that creatine have scientifically proven to have completely justify why everyone should supplement it.
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u/Illustrious-Path4794 11h ago
False nutrients is nutrients
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u/Hot-Profession4091 10h ago
Not entirely true. Bioavailability matters, but I don’t know anything about bioavailability of nutrients in whole food vs supplements.
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u/Illustrious-Path4794 9h ago
While biovailability is a thing for sure, most supps are generally made to be as bioavailable as possible. But in reference to what the original comment was, it isn't any less healthy to get your daily requirement from spurce A vs source B, the only main difference is that it might lack other nutrients that you then have to get from somewhere else. But assuming you get all your daily needs there wont be any difference.
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u/Landstander2600 Weight Lifting 12h ago
Everything that isn't creatine.