Personally, my supplements consist of protein, BCAAs and energy – that’s it.  Why?  Because those are the supplements that work for me.  And that is the key to supplementation.  Find supplements that work for you and stick with them.  Do not continue to take supplements that you believe should be working but aren’t, because then, you probably are just wasting your money.  The fun part of this entire process is the selection process and getting to try new products.  And remember, what works for one person may not work for another – so take that recommendation from your gym partner with a grain of salt.

Energy supplements are a prime example of this.  I’ve tried quite a few products in my time – from caffeine pills to NO-Explode, and none of these powders or pills work nearly as well (for me) as the little 5-Hour Energy shots available at virtually any grocery store.  But on the same token, I’ve spoken to people who believe 5-Hour Energy to be crap.  Go figure!  For whatever reason, I respond to 5-Hour Energy.

I have tried testosterone pills in a “stack” fashion and did not notice much benefit, if any.  Beta Alanine works for me, but only in liquid form (pills do not seem to effect me as much).  Creatine works somewhat, but I did not notice a significant difference; I probably need to do a better job at maintaining the bulk phase of the creatine process, though, so take that critique lightly.  Supplements like Superpump 250,  Cellucor and iSatori (energy) all had mild positive effects, at most.

I am naturally more resistant to supplements than many others.  Several of these products worked much better for others who I’ve spoken with because their biological systems are different than mine.  For me, protein, BCAAs and 5-Hour Energy are about all that I’ll take, because that’s what works for me.

The Bottom Line

Not all supplements are evil – then again, not all are great.  The key is to pick and choose your supplementation wisely.

Some helpful tips as you go through this process of finding what works best for you:

• Buy small quantities of supplements to save cash on items that may not work for you
• Give supplements enough time to be effective before passing judgment
• Keep your daily routine as consistent as possible to avoid external variables that may effect supplement benefits