Anyone with half a brain can guess that the rapid fat-loss-promising supplements that Instagram influencers push on their young fans are nonsense. But how does the non-expert distinguish between legit information and that which is craftily designed to seem it?
Logically, we know there are books, documentaries, and podcasts out there with factually incorrect information.
You read the latest articles, complete your Google research, watch every youtube video you can’t find but nobody seems to be able to agree on anything: What supplements are best? Is fasting the answer we’ve all been hoping for? Or should you be consuming six meals a day? You’re tempted to go vegan after seeing a Netflix documentary saying how that’s better for muscle growth (I did that) What if the keto people are right?!
You order ALL the supplements, you can’t go wrong this way.
You decide you’re going to eat six meals on the days you train but fast entirely on the days you don’t.
You drink a green powdered drink instead of eating any vegetables.
You decide to do vegan-keto, paying zero attention to calorie balance.
People do all the time and the result see no results…
After all these years in the industry, I have tried almost everything. I read books, listened to podcasts, watch videos, talked to my mates, clients bring their own info to the sessions all the time… The truth is you can’t supplement your way out of a bad diet, you can’t manipulate your meal timing to allow you to binge eat all your calories at night… Also, just because it’s vegan doesn’t mean it’s good for you.
What I learned it’s actually quite simple and you can even call it common sense:
If you have a caloric surplus, you will gain weight. If you have a caloric deficit, you will lose weight. In other words, if you eat more than what you burn you put on weight.
Macronutrients (carbohydrate, protein, and fat) can determine whether that change is fat or muscle mass.
Should you slam a protein shake before or after your workout? What about post-workout carbs? Well, there is a large degree of flexibility with nutrient timing and most people just need to avoid extremes rather than worry about planning the meals to the minute.
Supplements are the least important part of any nutrition plan. Very few work. Most of them work as a placebo, but even then they won’t make up for bad nutrition… sorry
My advice is to focus on what is important. Start by keeping your calorie intake on track with your goals, get your macros right, and don’t do anything silly with meals timing, and you’re most likely on your way to hit your targets, wether your are an athlete or just want to lose some weight. No secret formulas, keep it simple.