Don't be fooled by supplements that don't work.
In recent times, it has been alarming to see how the dietary supplement market has expanded, but many supplements do not work.
Instead of focusing on offering products that actually contribute to health or physical performance, many supplement brands and stores prioritize profit over the actual effectiveness of their products.
It's frustrating to see that the only justification for the absurd number of supplement launches is the commercial aspect, and not the benefit to the consumer
Industry and marketing pressureWhen a layperson walks into a supplement store, what they see is not a genuine concern for their health or their training goals, but rather a series of seductive promises.
Catchphrases like "This product is the solution for gaining muscle mass!" or "With this supplement, you'll burn fat quickly!" are common, but often empty. They serve more to persuade the customer to buy than to offer a product that actually works.
Worse still, many stores employ attendants who, without adequate training or knowledge, repeat these promises without evaluating the customer's individual situation: their training, their nutritional needs, and their eating routine.
This approach completely disregards the fact that supplements are, as the name suggests, just dietary supplements and not miracle substitutes for proper nutrition and training.
The real purpose of dietary supplementsThe function of a dietary supplement is to complement the diet, and it should be used when there is a nutritional deficiency that cannot be easily compensated for by the regular diet.
This can occur in a variety of situations: lack of time to prepare solid meals, limited access to nutritious foods, or increased nutritional needs, such as during periods of intense training or medication cycles that increase energy expenditure.
Additionally, there are specific times when solid food may be inconvenient, such as before, during, and immediately after training.
In these situations, supplements can be convenient and effective, but they will never replace a balanced diet and well-structured training.
Increasing muscle mass and reducing body fat, for example, are processes that involve a series of factors working together: diet, adequate training, rest and, in some cases, supplementation.
It is unrealistic to believe that just one capsule or powder will produce these results without a coordinated effort.
And yet, some industry professionals continue to promote this illusion. This only perpetuates misinformation, leading people to waste their money on unnecessary products.
Benefits and precautions regarding supplementsI am fully in favor of adequate dietary supplementation, which facilitates the achievement of complete nutrition and meets the specific needs of athletes and people with intense routines.
Supplementation can actually contribute to improved athletic performance and muscle recovery.
However, I am vehemently against the attitude of sellers who, without preparation or knowledge, operate in this market as if they were selling any item, such as clothes or perfumes, where the only objective is quick profit.
Consumer health should be a priority, but it is often overlooked in favor of marketing campaigns aimed solely at increasing sales.
It's important to highlight that there are reputable stores in Brazil that are committed to their customers' well-being and offer quality service.
In some of these stores, there are attendants who recommend that customers seek professional advice before making any decisions.
Additionally, some supplement stores hire qualified nutritionists to guide customers, which is an excellent practice and a positive differentiator.
For those who wish to use supplements effectively and safely, guidance from a professional specializing in sports nutrition is important.
But here you need to be careful.
There's no point in seeking guidance from just any nutritionist: unfortunately, some professionals in the field may not understand the reality of those who practice weight training or high-intensity exercise.
Ideally, you should look for a nutritionist who understands the needs of an athlete or person who regularly exercises and who has knowledge about sports supplements.
Some practitioners, especially those who take a more traditional approach, may recommend only common foods and avoid the use of supplements, even claiming that they are harmful.
It's common to hear some conservative nutritionists suggesting "cookies with jam and chamomile tea before training" and warning about the exaggerated risks of supplements.
While it's true that using supplements incorrectly can be harmful, that doesn't mean they should be avoided completely.
What is needed is common sense and adequate information.
Anyone seeking serious results should seek a professional who understands the demands of physical training and is up-to-date with studies on supplementation.
Supplements, when used with proper guidance and clear goals, can be extremely beneficial and help optimize performance, but they are never a substitute for a balanced and well-planned diet.
The myths and truths about dietary supplementsAmong the most common supplements are protein, such as whey protein and casein, amino acids such as BCAAs and creatine, as well as vitamins and minerals.
But not all of them are essential for all people who practice physical activities.
For example, creatine is proven effective for those looking to increase strength and muscle explosion, but may not make a difference for someone who trains more lightly.
Similarly, whey protein is an excellent supplement for increasing protein intake in a practical way, but it is not mandatory for those who can meet their protein needs with regular foods.
Some popular supplements, such as pre-workouts and thermogenics, should also be evaluated with caution.
Pre -workouts , which often contain caffeine and other stimulants, can help give you an extra boost during your workout, but continued use can lead to tolerance and side effects such as insomnia and increased anxiety.
Thermogenics, which promise to accelerate fat burning, are often overrated and do not replace the need for a low-calorie diet and aerobic exercise for those who want to lose weight.
If you're thinking about starting to use supplements or already use them, it's important to adopt a conscious and informed approach.
Avoid falling for promises of quick and easy results, because in practice, these products are just one more piece in the puzzle of fitness success.
Before investing in a supplement, conduct a detailed analysis of your needs, and if possible, consult a trusted professional who can guide you on the ideal type and amount of supplementation.
Remember that a good supplement is one that complements your diet and helps fill gaps, but it will never be the complete solution.
Final considerationsDietary supplements can be powerful allies in sports performance, but only when used correctly and with a foundation.
In a market full of products that promise more than they can deliver, it's easy to get carried away by misleading promises and waste money on products that provide little or no real benefit.
Prioritize your health and goals above all else and avoid being deceived by those who don't put your interests first.
Instead, always seek reliable information, read about the products you intend to use, and remember that knowledge is the best tool for making safe and effective decisions on your fitness journey.
STAY TUNED!