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Exposing The BIGGEST Supplement Scams (Using Science)

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Rating: 4.0; Vote: 1

The supplements industry has exploded, reaching almost $400 billion dollars just last year. But how much of the bodybuilding supplements industry is a scam Protein powder, creatine, multivitamins, athletics greens, BCAA's, fat burners, etc. What gym supplements actually work and what doesn't Today I’m testing the most popular workout supplements, comparing their claims against real scientific data. I’ll show you what scams to avoid and which gym supplements research says you should use instead. Starting with one that may come as a surprise creatine. Click below for a proven, step-by-step training and nutrition plan to get you in the best shape of your life: Click below to subscribe for more videos: Americans alone consume well over 4 million kg of creatine yearly. But many companies have been taking advantage of this trend. Up to 30% of people naturally have high levels of creatine, which is why about 1 in 4 don’t see any performance benefits from it. But that’s only part of the story. Often, companies selling workout supplements use complex terms on their creatine products to impress or even confuse buyers, and make their products seem a lot better than they actually are. Then, they bump up the price, and people think it must be better. But many of these expensive creatine forms are less effective than creatine monohydrate. And a lot of times they aren’t tested for safety either! So, does this mean you should stop taking creatine Not necessarily. But to avoid the gym supplements scams, you’ve gotta make sure you’re picking the right kind. For now, research has consistently shown that just plain old creatine monohydrate is not only the safest and most effective, it’s also the cheapest. Just try to get one that’s been third-party lab tested so you can be sure of what you’re actually consuming. BCAA supplements may be one of the oldest scams in bodybuilding. BCAAs only contain 3 amino acids: leucine, isoleucine, and valine. So, providing your body with too many BCAAs might actually block other amino acids from being used, potentially hurting muscle recovery and growth. But I know you might be wondering: if this research on BCAA’s is 10 years old, why do top brands still sell them as bodybuilding supplements Well, that’s exactly why. Because they sell. That said, here’s a pro-tip: if you do want to supplement amino acids, EAAs, or essential amino acids, are a much better option. EAAs include 9 of the most important amino acids rather than 3. And they can be especially useful for vegetarians or those who like to work out fasted. But here’s how I see it. If you eat well and get enough protein, neither BCAAs or EAAs are very likely to help much. And that actually brings us to the last scam to watch out for, and the latest supplement craze taking over the internet. Green supplements are supposedly an easy way to get your fruits and veggies in without having to chop, blend, or cook anything. But there’s been little to no evidence supporting green powders’ supposed health benefits. They also make use of deceptive nutrition labeling practices, such as the use of unregulated terms like superfoods and stuffing the product with water-soluble nutrients, to make them sound better than they actually are. Some of you might now be thinking green supplements are better because they’re sourced from whole foods. While that is true, research has yet to show this makes any difference. Even if you extract the nutrients from whole foods, you still lose a lot of what makes them so good for you in the first place. Because of this, as of 2018 the Public Health of England declared that greens powders do not count towards your 5-servings-a-day. of fruits and veggies. And that’s part of the problem. Because of how green powders are marketed, many people think they can rely on these supplements instead of eating real food. Whereas eating enough servings of fruits and vegetables a day has tons of strong evidence showing it improves health, body composition, gut health, digestion, longevity, and pretty much everything else you can think of. So while it’s possible a greens powder may provide a small benefit for those who eat very little fruits and vegetables, it’s not a replacement. And it’s definitely a lot more pricey than a simple multivitamin.
Date: 2024-07-07

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Comments and reviews: 20

scoops237
If you consume more than 100 grams of protein daily, you probably want to cut that out. Especially if it's closer to 200 grams. It's not productive, it's actively working against your goals and it's bad for your metabolic rate AND your organs. And it makes you stink. The reason to take protein powder is convenience, not macro goals. An omelet or a hamburger steak will do way more for you and both can easily be slapped together in about 10 minutes, but protein powder is something you can mix up as long as you have a shaker bottle and water.
Creatine is super useful and most people should be taking it- if not for performance than for it's neurological benefits.
Vitamin supplements are a waste of time in all cases except to identify dietary deficiencies.
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delano544
Well normally i dont post comment but now I will. Comparing AG1 to a 5dollar multivitamin is fine. But I think you need to highlight the forms of which AG1 is using for example:
AG1
B12 as methylcobalime where centrum gives you cyanocobalamine which is littery poison
AG1 vitamine k2 instead of the non active form of centrum whoch is k1. K1 has to be converted into k2.
AG1 folic acid as 5mthf which is the active form of folid acid.
Same story with the form of their magnesium and go on and on.
Long story short. The quality that AG1 is using compared to other cheaper multivitamine is whey whey better! So 10000% not the same.
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asp8504
BCAAs (branched-chain amino acids) do not block other proteins. Instead, they are a type of amino acid that plays a significant role in muscle protein synthesis. BCAAs include leucine, isoleucine, and valine, and they are essential because the body cannot produce them on its own.
When you consume BCAAs, they can help stimulate muscle protein synthesis, reduce muscle breakdown, and enhance recovery after exercise. They work in conjunction with other amino acids and proteins to support overall protein metabolism and muscle health. However, they do not interfere with the absorption or utilization of other proteins in your diet.
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siegeballz9070
In regards to Creatine and BCAA's discussion, its true some individuals have high creatine naturally but that wouldn't be the companies fault as they advertise it for what it is and its the persons job to research if it is a legit product and if it would work for them. For BCAA's it can hinder performance if it is only consumed on its own which should not be done anyways. The testing you researched most likely provided you with testing of the product on its own. Same as consuming protein powder is not as good as a natural diet from food with it, consuming BCAA's needs to be done on top a healthy diet.
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mahadevovnl
My experience with creatine (started 3 weeks ago) is that I do feel noticeably better in general. I feel less tired. Strength and recovery: I dunno. My recovery of starting heavy deadlifts took about a week (I'm 40) and that wasn't short, usually my recovery takes 3 days or so. More strength Maybe yes, I do Bodypump and the exercises are easier. But I could just have become stronger naturally. Then again, I had plateaud for the past year (I do Bodypump 2x a week)
I'll definitely follow the science: ) Awesome work on this video and please keep sharing new findings!
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MHWGamer
i think I am naturally blessed with high natural creatine levels.
Every time I lift my dumbells at home, the next day I instantly have bigger muscles. Regarding that I only do something every 2-3 weeks, it is insane how much muscles I have compared to people who actual go to the gym consistenly and are just of skinny nature.
Either that or I am still in the beginning phase were everything instantly works good. But I am like only 30% away from my personal ideal body type (like 50- 70% of your build)
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paimansalih4977
Another great science based video. Nutrition from whole foods is the foundation and everything else is just supplementation and I do take creatine mono and multivitamins with proper coaching. I’m a CrossFitter and our moto:
Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar; do constantly varied high intensity exercise and functional movements; learn and play new sports throughout your life. That’s basically the definition of health and wellness!
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dirtyunclehubert
my idea was always anywhey. because whey is whey, yeah better quality ones are better this that, but after all it comes down to one thing - DO YOU TAKE ENOUGH PROTEIN AND DO YOU DO IT RELIGIOUSLY. take the right amount of protein daily, workout at least 3 times a week and you WILL see gains. no great mystery here. and the more you pay for the product the bigger the results wont work, since muscle growth can also be a genetical wheel of fortune.
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busslayer4790
When I first started taking creatine, I didn't really think it made a difference, but continued using it for about 4 years. I stooped about 6 months ago and pretty quickly found I lst 1-2 reps per set atnthe same weights. I restarted a month ago and gained back those couple reps.
I'm sure it worked the first time, I just wasn't really tuned in to what to look for.
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jollyca
Ah, I love this video!
I have a friend that started taking AG1 and he swears that this changed his life (for the better. I also took AG1 for a month this year and for me it did absolutely nothing, which led me to believe that if you have the proper nutrition and the right amount of physical exercise you are better off spending $100 at the grocery store
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indigoangel258
I think you need to adjust your comparison charts for AG1 vs Centrum. Biotin, B6, B12, Niacin are all in AG1; 3 of the 4 are even in greater percentages in AG1 than Centrum, which you show at 9: 20 but then at 9: 25 you claim AG1 doesn't contain these 4 nutrients. (Note: I neither take, nor would I ever take either AG1 or Centrum. Both are garbage.
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wiseguise5960
I have always been good with keeping a balanced diet, but have been needing to up my protein a bit. I just bought the same BCAA brand shown in this video and I'm glad I only bought a small container(still was about $30.
Guess I'm going back to the store to get something better.
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tomyorke3412
In places that is not the US. If you put something on the packaging stating nutrition facts and benefits and found to be lies companies face huge legal fines and could be banned from selling their products in that country. In the US they can say what ever they want it seems.
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jeremy_ethier
can you do a video on veganism and how far you can get and everything surrounding the topic vegan fitness I'm a vegan and lately I've been questioning if I made the right choice because there are so many people out there talking about antinutrients and stuff like that.
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dododododod2
When i dont take D3 i feel depressed and less energy.
Magnesium i have lots of cramps.
Zinc and biotine helps lots with my hair/eyes/nails so i guess bones and other stuff too.
These things work. Taking Vitamine C makes me less bloated or i sweat more.
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TheTwsa
What the label says and what is actually is in the product has been found is very doubtable.
Nootropic depot made 3. party lab analyses and found, that non of the Turkesteroneproducts had turkesterone in them and the tested testboosters allso was found total scam.
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Somtric
People should just stop buying any supplements and eat properly, it's not hard and it's that simple. Only thing people could add, is some proper protein powder/shakes etc. That's that and only if you don't/can't get enough from eating through your normal routine.
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EvilCronos13
I thought that the values and the coverage on those multivitamins was well spread out, so I looked at my Costco brand vitamins to see how they compared and they were 100% exactly the same. So if you want cheaper vitamins, Costco is a good choice!
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fcfdroid
I take AG1 not because of the vegetable claims but because of the mushrooms that make you feel more alert and help me think sharper like coffee would without the after crash. Try it for 1 week and see the difference don't take advice at random.
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namehere8433
Thank you for this video. You're the most well spoken fitness guru on YT. You're the one I trust the most because you illustrate what you're explaining with scientific proof. All of your videos are well edited, too--no bloat (pun intended!
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