Definitive Guide to Supplements... Truths Vs Myths

🤔 Which supplements are worth it… and which ones are just smoke and mirrors?
 🚀 Today I'm going to tell you the only thing you need to boost your performance without overspending.

sports supplements

📌 Introduction:

In the fitness world, there are tons of "magic powders" that promise instant results. Spoiler alert: most don't work! Only a few supplements have scientific backing... but always after a good workout and eating real food .

🏟️ My personal experience... (baptism at age 14)

At 14, during Club Atlético Banfield's youth preseason, we trained twice a day. After each session, we were immediately given creatine, protein, and glutamine. Then came a plate of chicken and noodles, chard tart, and fruit for dessert. Day after day...

  • Expectation: “These powders will make me crack!”
  • Learning: Real food —protein, carbohydrates, and fiber—was key; and supplements were a great ally in optimizing my performance even as a child.

🔬 The essentials… backed by science

  1. Protein powder
    What for: 20–30 g after training to repair muscle.
    Ideal if: You struggle to reach 1.6–2 g/kg of protein daily.
  2. Creatine monohydrate
    What for: Increases strength, power and cell volume.
    Dosage: 3–5 g daily, always active.
  3. Omega-3 (EPA+DHA)
    What for: Reduces inflammation and cares for joints and heart.
    Dose: ≥1 g combined daily.
  4. Vitamin D
    What for: Bone health, immune system and hormones.
    Tip: Measure levels and have them adjusted by a professional.
  5. Multivitamin-mineral
    Why: Covers micronutrients in deficient diets.

🚫 Supplements you can leave on the shelf

  • Pre-workouts: risk of tolerance and arrhythmias.
  • Isolated BCAAs: redundant if you already consume good protein.
  • Glutamine: in healthy athletes it provides little extra.
  • “Miracle” fat burners: without a deficit and exercise, they don’t work.

🔑 Conclusion: Your Essential Minimum List

To optimize your health and performance without overspending, here are the basics:

  • Protein powder
  • Creatine monohydrate
  • Omega-3 (EPA+DHA)
  • Vitamin D
  • Multivitamin-mineral

We'll leave caffeine as a strategic ergogenic extra, but it's not essential for overall health. Remember: training well and eating real food always come first.

💬 Your turn

Do you agree with this list? Is there a basic supplement missing that you'd like us to review? If you have any questions or concerns, don't hesitate to contact us through any of our social media channels 💪🏻

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