Disclaimer: Though all the supplements listed in this article are generally considered safe, it’s always wise to consult a physician before beginning a supplement regimen.
As spring approaches, so does warmer weather, which brings with it a reduction in the amount of clothing we wear. Some of us who are really lucky may even get away to some tropical location for spring break, where we’ll have a chance to really show some skin. Because of this increase in heat and decrease in clothing, spring is prime time for many to either slim down or “fill out” muscularly.
Regardless of one’s goals, they are many supplements promising to accelerate progress. Supplements tend to be expensive, though, and students tend to live under rather tight budget constraints. So then, the question becomes: What supplements actually work, without breaking the bank? Here are my supplement picks for the broke college student.
Protein powders
For those who don’t get adequate protein through the foods they consume, a protein powder can be a good alternative. However, don’t mistakenly think that consuming more protein necessarily means more muscle growth. While I’m of the opinion that mainstream dieticians can underestimate optimal protein intake for trainees, I’m also aware that supplement companies have the incentive to promote ridiculously high protein intakes for trainees. That said, I turn to champion natural bodybuilder Layne Norton, who just also happens to have recently earned his Ph.D. in nutritional sciences.
In a recent article, Mr. Norton writes, “Many nutritional ‘gurus’ have recommended protein intakes of over two grams per pound of bodyweight, but there is no evidence that these protein intakes are any better than one gram per pound of bodyweight. Furthermore, there is some evidence that having protein intake too high may actually cause rates of protein synthesis to decrease!”
In plain English, consuming one gram of protein per pound of bodyweight is plenty. Consuming more may actually be counterproductive to building muscle. Given that protein powders tend to be somewhat spendy, this is welcome news for those of us on a budget.
As far as types of protein, whey is the most common and most popular. However, casein, egg, soy, pea and hemp protein are all good
alternatives.
Creatine monohydrate
This is the king of supplements as far as I’m concerned. We know it works, and we know it’s safe. I recommend it to trainees regardless of whether their goal is to gain muscle or lose fat. The positive influence on gaining muscle and strength is well known, but creatine supplementation can also help dieters retain their muscle mass in the face of caloric restrictions.
The only real warning I give when it comes to creatine is to avoid the fancy stuff. Creatine with all the bells and whistles seldom works any better than the boring old monohydrate powder, which also happens to be the most affordable form of creatine. When it comes to creatine, paying more doesn’t mean one is getting a “better” product. Now, I do like to spring for the micronized powder because it mixes a bit better, but even that doesn’t make a difference in the level of effectiveness.
Caffeine
This is another no-brainer. An energy boost is going to result in better workouts. Generic
Vivarin tablets cost less than even the cheapest cup of coffee, so caffeine can be fit into any budget. There is no need to spend $75 on an expensive pre-workout supplement that is primarily caffeine anyway.
Trainees should be careful not to exceed their own personal tolerance levels though. 100–200 milligrams is plenty for most people. Ingesting too much caffeine in a single serving can result in caffeine intoxication, which isn’t as fun as it sounds, trust me. ?