How to save on supplementation and get better results

Understanding how to save money on supplements is crucial when money is tight but you still want the best results possible.

First of all, you should know that it is completely possible to get good results without spending much on supplements. It’s all a matter of strategy and a change of mindset.

Don’t get me wrong. Supplements, when used correctly, will definitely speed up your results, but their importance is overrated.

It is entirely possible to achieve results in bodybuilding without supplements .

Good supplements serve as a shortcut in traffic: they help you get to your destination a little faster, but the main route still needs to be taken, which is your diet.

If you eat well, prioritizing quality proteins, carbohydrates and healthy fats, you are already covering the necessary foundation to grow.

Supplements only come into play when your diet isn't delivering everything you need — or when your life is so busy that it's easier to hit your nutritional goals with a shake than with a full plate.

Now, of course, they have their uses regardless of the scenario. Take creatine, for example, it has unique benefits and you can't get it through diet.

Whey is another example. It's practical for those who leave the gym and need protein quickly, without carrying around a Tupperware of chicken (not that I have anything against it, but let's agree that it's not the most practical thing, right?).

Supplements do not replace the basis of your diet, which is what really sustains your results.

Think of supplements like accessories on a car: They can make it perform better, but the engine—your diet—is what really makes the car go.

If you are not eating well, not consuming quality proteins, carbohydrates and fats in the minimum quantity necessary, taking supplements will be like putting premium gasoline in a 1.0 car with overdue maintenance: money thrown away.

Plus, getting the basics of your diet right helps you save on supplements.

Many of the nutrients you look for in supplements can be easily obtained from natural, inexpensive foods.

For example, eggs, chicken and beans are great value for money and can cover most of your needs.

If you make these choices right, you can direct your budget towards the supplements that really make a difference, like creatine, when you need it.

After all, money doesn't grow on trees, right? So, it's better to invest strategically!

The basis of 99% of pre-workouts is caffeine. It is responsible for generating the sensation of increased energy, focus and motivation to train.

Therefore, using caffeine as a pre-workout is one of the most economical and effective ways to improve your results.

And the best part? You don't need to spend a ton of money on expensive pre-workouts full of ingredients that don't always make a difference. A simple black coffee or even a caffeine capsule will do the trick and cost a lot less.

Furthermore, caffeine has science on its side. Studies show that it helps improve performance in physical activities and even the perception of effort, meaning you feel more energetic while you work out.

This means more intensity and potentially better results—all without breaking the bank. Just be careful not to overdo it and end up faster than a treadmill at full speed! Adjust the dosage to your body and reap the benefits.

Supplements that do the same job your diet already does, or even other supplements you're already using, will only empty your wallet without providing any extra benefits.

For example, if you already take whey protein and your diet is full of protein sources, buying another protein supplement like casein may be a waste. Prioritize what is really missing from your diet plan.

Furthermore, the supplement market loves “magic inventions” that end up being more about marketing than efficiency.

There are a lot of people spending money on different types of BCAAs, when any complete protein is rich in BCAAs.

Or buying advanced creatine formulas , when the cheapest form (monohydrate) already does the job.

The secret is to understand what you really need and focus on that. That way, you invest in what really matters, without falling into marketing traps.

When you are on a tight budget, your diet is not 100% and you want to supplement, perhaps the last thing you should do is buy glutamine.

This serves as an example for countless other supplements that may even bring some benefit in specific scenarios, but when it comes to prioritizing what will make the most difference, it becomes dispensable or even useless.

The issue is even more true if we are talking about someone without much training time, without a solid diet base and experience lifting weights.

Most of the time, you won't see any real difference by investing in supplements with very specific functions, unless you're an advanced athlete who needs them.

Creatine monohydrate (the cheapest version) is one of the best tips for those who want to save money on supplementation because it delivers a lot for what it costs.

It is one of the most studied supplements in the world, with proven effectiveness in increasing strength, explosiveness and, over time, even helping with muscle mass gain.

And you know what's best? It doesn't need expensive brands or magic formulas. The basics work: the simple and affordable monohydrate version is just as effective as those versions full of promises and difficult names. When it comes to real creatine, it doesn't matter which brand you choose.