Navigating the world of fitness supplements can be overwhelming. With endless options lining the shelves and online stores, it’s hard to know what actually helps your body and what’s just marketing hype. This guide to Supplements 101 will break down the essentials so you can make informed decisions for your workouts, recovery, and overall health.
At ALIVE by Raintree, members often ask which supplements are worth their investment. Here’s what you need to know.
1. Protein Powders: Worth It if You Need Extra Protein
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Why it helps: Protein supports muscle repair and growth, essential after strength training or intense cardio.
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Types: Whey, casein, plant-based (pea, soy, hemp).
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Tip: Most people get enough protein from whole foods, but protein powders are convenient for busy schedules.
Learn more about how much protein you need and the best protein powder supplements on the market today.
2. Creatine: One of the Most Studied Supplements
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Why it helps: Creatine increases strength, power, and muscle mass.
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How to use: 3–5 grams daily is standard.
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Note: Safe for most healthy adults and supported by decades of research.
Check out these benefits to taking creatine.
3. Pre-Workout Supplements: Use With Caution
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Why people take it: Boosts energy and focus before workouts.
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Common ingredients: Caffeine, beta-alanine, citrulline malate.
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Warning: High-stimulant formulas can cause jitters, heart rate spikes, or sleep issues. Start with half a serving to test tolerance.
4. Fat Burners & Weight Loss Pills: Mostly Marketing Hype
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Reality check: Most “fat burners” have minimal effect without proper diet and exercise.
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Potential risks: Some contain untested stimulants that can be dangerous.
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Advice: Focus on whole foods, calorie management, and consistent workouts at the gym.
5. Vitamins and Minerals: Only If You’re Deficient
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Essential nutrients: Vitamin D, B12, iron, magnesium.
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Tip: Test before supplementing — too much of some vitamins can be harmful.
Learn about the best vitamins for athletes and gym-goers.
Most supplements are not a replacement for solid nutrition, sleep, and training consistency. Before investing in powders, pills, or powders:
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Prioritize whole food nutrition.
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Get adequate sleep and recovery.
- Stay consistent with your gym workouts.
Understanding Supplements 101 helps you invest wisely in products that support your fitness goals rather than waste money on gimmicks. Protein, creatine, and targeted vitamins can help, while fat burners and overhyped pre-workouts are often unnecessary. Focus on training, nutrition, and recovery first — supplements are just the cherry on top. For questions or more information, feel free to talk to one of our personal trainers for advice.
