What workout supplements should i take

Short answer; yes. No matter what your goal is (muscle gain, fat loss, strength gain), you will make excellent progress if you stick to a well-balanced nutrition plan and a well-structured and thought-out exercise program. The role of supplements is exactly what the word suggests: to SUPPLEMENT your nutrition plan.

Creatine is a relatively safe supplement with few side effects reported. However, you should keep in mind that: If you take creatine supplements, you may gain weight because of water retention in your body’s muscles.

A 2018 study found that BCAA supplementation may decrease muscle soreness after exercise, but, when consumed alongside a diet of adequate protein, the results are “likely negligible“. In a 2011 study, participants reported reduced perceived exertion but they didn’t actually improve their aerobic performance.

BCAA supplements have been shown to build muscle, decrease muscle fatigue and alleviate muscle soreness. They have also successfully been used in a hospital setting to prevent or slow muscle loss and to improve symptoms of liver disease.

The American Academy of Pediatrics specifically recommends against its use by adolescents, and most of the flavored powders, tablets, energy bars and drink mixes containing creatine bear warning labels that the supplement is not recommended for anyone under 18.

Essentially, when you take creatine supplements, the conversion of testosterone to DHT increases in the system. The increased levels of DHT alter hair growth by speeding up the cycle of each hair follicles, which can cause hair loss. Hence, taking creatine cause hair loss in individuals over some time.

Both the American Academy of Pediatrics and the American College of Sports Medicine are in agreement that teenagers should not use performance-enhancing supplements, including creatine.