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The Three Worst Supplements For Weightlifting


When it comes to supplements, weightlifters suffer from a poverty of choice. There’s so much stuff on the market that it’s hard to know what you need, what works and what’s just snake oil. Supplements can play a key role in helping you to achieve peak performance. However, a lot of what’s out there isn’t going to do anything – or worse, actively work against your fitness goals. 

It takes a discerning eye to figure out what you need to add to your stack. Unfortunately, a lot of the common supplements that weightlifters feel like they “need” are actually just doing a whole lot of nothing when it comes to their performance and recovery. So we came up with this list of three supplements basically every weightlifter has somewhere in their house that they should throw into the garbage where it belongs. 


Branched-Chain Amino Acids (BCAAs) are often touted for their muscle-building and recovery properties. However, recent scientific scrutiny raises serious questions about their efficacy. 

BCAAs are leucine, isoleucine, and valine, essential amino acids the body cannot produce on its own. While these amino acids play a crucial role in protein synthesis, the idea that supplementing with BCAAs offers significant benefits for weightlifters is facing increasing skepticism. BCAAs almost certainly don’t live up to their proclaimed advantages, if they do anything at all. In a worst-case scenario, they might drive weight gain. 

BCAAs have been marketed as a shortcut to muscle preservation and growth, especially during periods of calorie restriction or intense training. However, recent research challenges the isolated use of BCAAs, indicating that their effectiveness may be compromised when not consumed in the context of complete protein sources. 

Unlike complete protein sources such as whey or casein, BCAAs lack other essential amino acids necessary for comprehensive muscle protein synthesis. Weightlifters aiming for optimal muscle development will find greater success focusing on well-balanced protein sources from food rather than relying on BCAA supplements. 

Additionally, the body’s ability to regulate its own levels of BCAAs may negate the need for supplementation in individuals with a protein-rich diet, making the touted benefits of BCAAs for weightlifters a subject of debate within the fitness and nutrition communities.


Turkesterone, a naturally occurring ecdysteroid found in certain plants like Ajuga turkestanica, has gained attention as a potential supplement for athletes, due to its purported anabolic properties. Indeed, some enthusiasts laud turkesterone as a huge game-changer for muscle growth and performance.

But as with other “miracle” supplements, a closer examination reveals a lack of robust scientific evidence supporting these outlandish claims.

Despite the hype surrounding turkesterone and its classification as an ecdysteroid with potential anabolic effects, the scientific literature on its specific benefits for weightlifters remains limited. Studies conducted on turkesterone are small-scale or performed on non-human subjects. Thus, it’s difficult to draw definitive conclusions about its efficacy in humans. 

Moreover, existing research has not consistently demonstrated significant muscle-building effects aligned with the bold claims made by some supplement manufacturers. 

Fat Burners

In the pursuit of lean physiques and accelerated fat loss, fat burner supplements offer a glimmer of hope in the battle against excess fat. Fat burners often contain a proprietary combination of stimulants, herbs, and other ingredients purported to boost metabolism and increase your body’s ability to burn fat. 

However, the effectiveness – and safety – of these supplements for weightlifters have come under scrutiny. While the idea of a “magic pill” that melts away fat is enticing, the reality is fat burners are not the silver bullet their proponents claim.

One primary concern lies in the reliance on stimulants commonly found in these supplements. While stimulants like caffeine may provide a temporary boost in energy and metabolism, the potential for side effects such as increased heart rate, jitters, and disrupted sleep can negatively impact overall training performance and recovery. 

Furthermore, the long-term sustainability of relying on stimulants to achieve fat loss goals is questionable, as the body may develop tolerance, diminishing the initial effects. As weightlifters evaluate the role of fat burners in their fitness journey, it becomes imperative to weigh the potential risks and limited evidence of efficacy against the allure of quick fixes for fat loss.

When you go supplement shopping, it’s important to only purchase supplements that help you meet your goals. At best, the wrong supplements will do nothing. At worst, they will actively work against your goals.

Do you use any of these supplements? If so, why? What do you think is a useless supplement? Leave your thoughts in the comments below.

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Beyond Tofu and Kale: Exploring the Diverse Flavors of Vegan Cuisine

When it comes to vegan cuisine, many people often think of dishes centered around tofu and kale. While these ingredients are certainly staples in the vegan diet, the world of plant-based cooking offers a diverse array of flavors and ingredients that go far beyond the stereotypical tofu and kale dishes.

One of the great things about vegan cuisine is its versatility. With a little creativity and some experimentation, you can create delicious, flavorful meals that rival traditional meat-based dishes. From hearty stews and creamy pastas to vibrant salads and satisfying sandwiches, the possibilities are endless when it comes to vegan cooking.

One way to explore the diverse flavors of vegan cuisine is to experiment with different plant-based proteins. Beyond tofu, there are a wide variety of protein-rich ingredients that can be used in vegan dishes, such as beans, lentils, tempeh, seitan, and chickpeas. These ingredients can be seasoned and cooked in a multitude of ways to create dishes that are both satisfying and delicious.

Another way to add depth and complexity to vegan dishes is to experiment with different herbs, spices, and seasonings. From fragrant curry powders and warming cinnamon to zesty citrus and smoky paprika, incorporating a variety of flavors and aromatics can elevate the taste of your dishes and keep things interesting.

Additionally, exploring international cuisines can introduce you to new and exciting flavors that can be easily adapted to a vegan diet. From the rich and spicy flavors of Indian cuisine to the fresh and vibrant flavors of Mediterranean cuisine, there are endless opportunities to explore new culinary traditions and ingredients.

Finally, don’t be afraid to get creative with your cooking and try new things. Whether it’s experimenting with a new cooking technique, trying a new ingredient, or creating your own unique dish, vegan cooking is all about exploration and discovery.

In conclusion, vegan cuisine is so much more than just tofu and kale. By exploring the diverse flavors and ingredients available to plant-based cooks, you can create delicious, satisfying meals that are not only good for you, but good for the planet as well. So, step outside of your comfort zone, get creative in the kitchen, and explore the many wonderful flavors of vegan cuisine. Who knows – you may just discover your new favorite dish.

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The Mediterranean Diet: Reducing Mortality Risk in American Women


The Mediterranean diet is widely known for its health benefits, supported by numerous studies across various populations. However, long-term data on its effects, especially among U.S. women, has been limited. A recent study by researchers from Brigham and Women’s Hospital provides new insights, revealing that a higher intake of the Mediterranean diet correlates with a 23% lower risk of all-cause mortality among American women. This diet not only reduces overall mortality but also shows benefits in reducing cancer and cardiovascular mortality.

The study, published in JAMA, followed over 25,000 initially healthy U.S. women for up to 25 years. Researchers found that participants who adhered more closely to the Mediterranean diet experienced significant reductions in mortality risk. The diet’s positive effects were linked to changes in several biological pathways, including metabolism, inflammation, and insulin resistance.

Understanding the Mediterranean Diet

The Mediterranean diet is primarily plant-based and includes a variety of nuts, seeds, fruits, vegetables, whole grains, and legumes. Olive oil, especially extra virgin, is the main source of fat. The diet also features moderate consumption of fish, poultry, dairy, eggs, and alcohol, while limiting the intake of meats, sweets, and processed foods. This diverse and balanced approach is believed to contribute significantly to its health benefits.

The researchers evaluated approximately 40 biomarkers to understand the biological changes associated with the Mediterranean diet. They found that biomarkers related to metabolism and inflammation made the largest contributions to reduced mortality risk. Other significant factors included triglyceride-rich lipoproteins, adiposity (body fat), and insulin resistance. Additional pathways involving branched-chain amino acids, high-density lipoproteins (HDL), low-density lipoproteins (LDL), glycemic measures, and hypertension also played roles, albeit to a lesser extent.

Implications for Public Health

The findings underscore the potential of the Mediterranean diet to improve public health by reducing the risk of metabolic diseases and related mortality. Dr. Shafqat Ahmad, lead author of the study, highlighted that even modest changes in established risk factors can yield substantial long-term benefits. This suggests that encouraging healthier dietary habits could significantly reduce overall mortality rates.

While the study provides valuable insights, it has some limitations. The participants were predominantly non-Hispanic, white, middle-aged, and older well-educated female health professionals. Additionally, the study relied on self-reported data, such as food frequency questionnaires and measures of height, weight, and blood pressure. Despite these limitations, the large scale and long follow-up period strengthen the study’s findings.

As the Mediterranean diet concept has gained popularity, it has been adapted in various countries and cultures. Dr. Mora noted that public health policies should promote the healthful attributes of the Mediterranean diet while discouraging unhealthy adaptations.

The Mediterranean diet offers significant health benefits, particularly in reducing all-cause mortality, cancer mortality, and cardiovascular mortality among American women. By understanding the biological mechanisms involved, this study provides a foundation for promoting healthier dietary habits. Encouraging adherence to the Mediterranean diet could lead to substantial improvements in public health and longevity.

In summary, the Mediterranean diet is more than just a dietary choice; it is a pathway to longer and healthier lives. As research continues to uncover the mechanisms behind its benefits, the importance of this diet in public health strategies becomes increasingly clear.

What do you think of the implications of the Mediterranean diet? Leave your thoughts in the comments below.

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Unlocking the Secrets of the Mediterranean: An Ancient Diet for Modern Health

The Mediterranean diet has been hailed as one of the healthiest diets in the world, and for good reason. Originating from the countries bordering the Mediterranean Sea, this diet is rich in fruits, vegetables, whole grains, legumes, nuts, and olive oil, with moderate amounts of fish, poultry, and dairy, and limited red meat consumption. This pattern of eating has been studied extensively and has been associated with numerous health benefits, including reduced risk of heart disease, cancer, diabetes, and Alzheimer’s disease.

But what is it about the Mediterranean diet that makes it so beneficial for health? One of the key components of this diet is its emphasis on whole, minimally processed foods. Fruits and vegetables provide important vitamins, minerals, and antioxidants that help protect the body from chronic diseases. Whole grains like quinoa, bulgur, and barley are high in fiber, which can help regulate blood sugar levels and promote healthy digestion. Legumes like chickpeas, lentils, and beans are rich in protein and fiber, making them a great alternative to meat. Nuts and seeds are a good source of healthy fats and protein, while olive oil is high in monounsaturated fats, which have been shown to have numerous health benefits.

Another key aspect of the Mediterranean diet is its focus on seafood, which provides important omega-3 fatty acids that are essential for brain health and heart health. Fish like salmon, mackerel, and sardines are rich in these beneficial fats, as well as vitamins and minerals like vitamin D and selenium. In addition to seafood, the Mediterranean diet also includes moderate amounts of poultry and dairy, which are good sources of protein and essential nutrients.

One of the most important aspects of the Mediterranean diet is its emphasis on plant-based foods. Studies have shown that a plant-based diet can help lower the risk of chronic diseases like heart disease and cancer, and can also help with weight management. By incorporating a variety of fruits, vegetables, whole grains, and legumes into your diet, you can help ensure that you are getting a wide range of nutrients that are essential for good health.

In addition to the foods included in the Mediterranean diet, the way these foods are prepared is also important. Cooking methods like grilling, roasting, and sautéing are common in Mediterranean cuisine, which helps to preserve the nutrients in the food. Herbs and spices are also key components of Mediterranean cooking, adding both flavor and health benefits. Garlic, oregano, basil, and mint are commonly used in Mediterranean dishes, and have been shown to have anti-inflammatory and antioxidant properties.

Overall, the Mediterranean diet is more than just a way of eating – it is a lifestyle that can help promote overall health and well-being. By following the principles of this diet – focusing on whole, minimally processed foods, incorporating plenty of fruits and vegetables, and including healthy fats like olive oil and seafood – you can unlock the secrets of the Mediterranean and reap the benefits of this ancient diet for modern health.

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