The 5 Most Useless Supplements You’re Wasting Money On

你在浪費錢的 5 種最沒用的補充劑

Researching dietary supplements? It may be a marketing minefield accessible however, fortuitously for you, now you’ve observed this handy manual on which dietary supplements to avoid. Save your pocket cash, read on…

研究補充劑？它可能是一個營銷雷區，但幸運的是，現在您已經找到了這個方便的指南，了解哪些補充劑應該避免。節省你的零用錢，繼續閱讀……

In element one (five Supplements That Actually Work), we set up that, despite the fact that dietary supplements aren’t vital to attain your health dreams, there are some that’ll really help you alongside the manner and make getting results a bit less complicated.

在第一部分（實際有效的 5 種補充劑）中，我們確定，即使補充劑不是達到您的健身目標所必需的，但有些補充劑肯定會在此過程中為您提供幫助，並使獲得結果更容易一些。

However, this isn’t the case for all dietary supplements.

但是，並非所有補充劑都如此。

There are supplement organizations and people selling merchandise that have no scientific backing to reveal their effectiveness. They’re counting on human beings’s naivety and desperation for consequences to sell their merchandise, together with all the marketing tricks acknowledged to guy.

有些補充劑公司和個人銷售的產品沒有科學依據來證明其有效性。他們指望人們的天真和對結果的絕望來銷售他們的產品，以及人類已知的所有營銷技巧。

Avoid. 

避免。

I’m certain lots of you studying could have taken some type of complement, whether or not it be a shake, tablet or magic potion, that has guaranteed to make all your hopes and desires come actual.

我相信你們中的許多人都會服用某種補充劑，無論是奶昔、藥丸還是魔藥，都能保證讓你所有的希望和夢想成真。

At the very least give you the body of your dreams in no a range of weeks. I understand I virtually have and on a couple of occasion.

至少在幾週內給你夢想中的身體。我知道我當然有而且不止一次。

Unfortunately, this may in no way be the case.

不幸的是，這將永遠不會發生。

Getting results is the combination of difficult paintings and consistency. Think of it like this, if you’ve had a poor food plan and workout history for the beyond 5, 10, 15, even twenty years then it’s going to take a variety of weeks of taking a drink or pill to restoration your issues.

取得成果是努力工作和堅持不懈的結合。可以這樣想，如果您在過去 5、10、15 甚至 20 年的飲食和運動史都不佳，那麼您需要幾個星期以上的時間喝飲料或吃藥來解決您的問題。

Thankfully though, there’s no want to waste any extra time or money on dietary supplements that don’t work.

不過值得慶幸的是，沒有必要再浪費時間或金錢購買無效的補充劑。

Below are my pinnacle 5 worst supplements you’d be best heading off in any respect charges.

以下是我最好不惜一切代價避免的五種最糟糕的補品。

1. FAT BURNERS

1.脂肪燃燒器

If something sounds too proper to be actual, it probable is – and that’s certainly the case with fats burners.

如果某些事情聽起來好得令人難以置信，那很可能是——脂肪燃燒器當然就是這種情況。

Promising to melt fat off your body like a Mr. Whippy on a warm summers day, fats burners are one of the maximum popular however worst supplements available on the market.

脂肪燃燒器承諾在炎熱的夏日像 Whippy 先生一樣融化你身上的脂肪，是市場上最受歡迎但最差的補充劑之一。

Looking on the elements, however, you’ll see that maximum fat burners ‘work’ by using excessive levels of caffeine, which offers two aspect outcomes:

然而，看看成分，你會發現大多數脂肪燃燒器通過使用高水平的咖啡因來“起作用”，這會產生兩個副作用：

Boosted energy levels and a suppressed urge for food.

提高能量水平和抑制食慾。

Essentially, fats burners are probable to make you pass more and devour a bit much less, increasing your possibilities of making a calorific deficit.

從本質上講，脂肪燃燒器可能會讓你多運動，少吃一點，從而增加你產生熱量不足的機會。

To be truthful, this sounds fantastic in theory, but right here’s the issue:

公平地說，這在理論上聽起來很棒，但事情是這樣的：

You can get the same outcomes via drinking a coffee or two to enhance energy levels, eating a high protein food regimen to assist with emotions of satiety and maintaining a calorie-managed diet to help create a calorie deficit.

你可以通過喝一兩杯咖啡來提高能量水平，吃高蛋白飲食來幫助增加飽腹感，並保持卡路里控制飲食來幫助產生卡路里不足，從而獲得同樣的效果。

This way no longer most effective works out plenty less expensive however comes with an entire load of health advantages you won’t get from a pill.

這種方式不僅可以便宜很多，而且還可以帶來很多健康益處，而這些益處是您從藥丸中無法獲得的。

Don’t accept as true with the hype.

不要相信炒作。

2. DIET/BULK POWDERS

2.飲食/散裝粉末

You may be thinking why weight loss program and bulk protein powder shakes are right here whilst they may be essentially similar to ordinary protein shakes.

您可能想知道為什麼減肥和散裝蛋白粉奶昔與普通蛋白質奶昔基本相同。

Well, that is exactly why – there may be no actual distinction among them apart from how they're marketed.

嗯，這正是為什麼——除了它們的營銷方式之外，它們之間沒有真正的區別。

Yes, virtually! A load of advertising and marketing BS…

對真的！一大堆營銷廢話……

If you examine the components on food regimen/gainer shakes and the elements on protein shakes, they may be extra or much less the identical. Maybe there may be a moderate distinction of their carbohydrate content material, however that’s about it.

如果您查看減肥/增肌奶昔的成分和蛋白質奶昔的成分，它們或多或少是相同的。也許它們的碳水化合物含量略有不同，但僅此而已。

The large distinction you’ll word, however, is the serving suggestion.

但是，您會注意到最大的不同是服務建議。

I became once at the hunt for a new protein powder in the pursuit of constructing a few greater muscle and I got here throughout  tubs from the same organisation.

我曾經在尋找一種新的蛋白粉來增加一些額外的肌肉，我遇到了同一家公司的兩個浴缸。

One turned into a regular tub of protein, the other became an “excessive mass gainer”.

一個是普通的蛋白質桶，另一個是“極端增重劑”。

Taking a closer look at the labels, I found that they both had the identical 22 grams of protein in line with scoop and they both contained close to sufficient the equal energy consistent with scoop.

仔細查看標籤，我發現它們每勺都含有相同的 22 克蛋白質，而且每勺都含有幾乎相同的卡路里。

However, the extreme mass gainer recommended taking three heaped scoops in comparison to the only level scoop of the standard protein. I suggest, significantly, genuinely guys?

然而，與標準蛋白質的一級勺相比，極端增重者建議服用三勺。我的意思是，認真的，真的嗎？

The same applies to food regimen shakes. The cause they claim to assure weight reduction consequences is due to the fact they really come up with a smaller scoop in the tub and possibly recommend you live off nothing else however their shakes. Thanks, but no thank you.

這同樣適用於減肥奶昔。他們聲稱保證減肥效果的原因是因為他們只是在浴缸裡給你一個更小的勺子，並且可能建議你只靠他們的奶昔過活。謝謝，但不用謝。

If you want to apply shakes to assist enhance your protein consumption then opt for a preferred whey protein or dairy-loose option. Use servings which are in line with your dreams and let you hit your each day protein and calorie goals.

如果您想使用奶昔來幫助增加蛋白質攝入量，請選擇標準乳清蛋白或無乳製品。使用符合您目標的份量，讓您達到每日蛋白質和卡路里目標。

3. BCAA

3. 支鏈氨基酸

Branched-chain amino acids are fast becoming a ought to-have complement in lots of gym bags round the world – however, there’s little to no proof but that definitely suggests the complement has any advantages.

支鏈氨基酸正迅速成為世界各地許多健身包中必備的補充劑——然而，幾乎沒有證據表明這種補充劑有任何好處。

BCAA is made of three proteins: Leucine, Isoleucine, and Valine – all of which may be located in excessive protein ingredients.

BCAA 由三種蛋白質組成：亮氨酸、異亮氨酸和纈氨酸——所有這些都可以在高蛋白食物中找到。

The probabilities are, if you’re supplementing with BCAA to assist build muscle, it’s likely you’ll already be consuming a high-protein weight loss program, rendering the a BCAA complement quite needless.

很有可能，如果您正在補充 BCAA 以幫助鍛煉肌肉，那麼您很可能已經在吃高蛋白飲食，從而使 BCAA 補充劑變得毫無意義。

Not simplest can you purchased BCAAs without difficulty thru meals but have a look at after study has shown the usage of the complement has no useful consequences on muscle overall performance, muscles, anaerobic overall performance or reducing muscle pain.

您不僅可以通過食物輕鬆獲得 BCAA，而且一項又一項研究表明，使用補充劑對肌肉性能、肌肉質量、無氧性能或減少肌肉酸痛沒有任何有益影響。

4. GLUTAMINE

4. 谷氨酰胺

This is one of these supplements that everyone down at the gymnasium takes just due to the fact each person else down on the health club is taking it, with no-one ever truely understanding if it’s actually having any benefit on their strength or muscle growth.

這是健身房裡每個人都服用的補充劑之一，只是因為健身房裡的其他人都在服用，沒有人真正知道它是否真的對他們的力量或肌肉生長有任何好處。

However, a quick take a look at some studies on glutamine might quickly supply them an answer – no.

然而，快速瀏覽一些關於谷氨酰胺的研究很快就會給他們一個答案——不。

One examine showed that, over a period of six weeks, a set of men supplementing with glutamine had no more will increase in energy or size as compared to the institution who were given a placebo.

一項研究表明，在六週的時間裡，一組補充谷氨酰胺的男性與服用安慰劑的那組相比，力量或體型沒有更大的增加。

Whilst any other study concluded that having glutamine along with your pre-workout drink had no tremendous effect on strength, examined using the leg press and bench press, and again confirmed same outcomes with the institution who have been most effective given a placebo.

雖然另一項研究得出結論，在鍛煉前飲用谷氨酰胺對力量沒有積極影響，但使用腿部推舉和臥推進行測試，並再次顯示與僅服用安慰劑的組相同的結果。

If you do want a supplement to help with the above, then creatine might be your pleasant bet. Other than that, it’s pretty much getting the fundamentals in vicinity; a calorific surplus, a excessive-protein food regimen and a structured training programme.

如果您確實需要補充劑來幫助解決上述問題，那麼肌酸將是您最好的選擇。除此之外，這只是為了讓基礎知識到位。熱量盈餘、高蛋白飲食和結構化培訓計劃。

5. PRE-WORKOUT

5. 鍛煉前

Now, I’m not gonna lie, I like to take a scoop or three of pre-exercise as a great deal as the following man or gal.

現在，我不會撒謊，我喜歡在鍛煉前喝一勺或三勺，就像下一個人或女孩一樣多。

Having that tingling feeling as you input the fitness center simply does something for getting you in the sector and prepared to raise massive.

當你進入健身房時，那種刺痛的感覺只會讓你進入這個區域並準備好舉重。

But is there whatever greater to pre-workouts than a easy placebo effect?

但是除了簡單的安慰劑效應之外，還有什麼比鍛煉前更重要的嗎？

Not genuinely.

不是真的。

Most pre-workouts are made up from a mix of ingredients, knows as ‘proprietary blends’. However, maximum of what’s protected in those blends either isn’t sponsored through technology to expose any benefits to education or is protected in too small a dose to be beneficial.

大多數預鍛煉是由混合成分組成的，被稱為“專有混合物”。然而，這些混合物中包含的大部分內容要麼沒有科學支持，無法顯示對訓練有任何好處，要麼包含在太小的劑量中而無益。

BCAAs, glutamine, arginine, citrulline malate and beta-alanine (which causes that tingling sensation) are all common elements in pre-exercise drinks. Yet there's little evidence to reveal any of those may have a effective impact of your schooling.

支鏈氨基酸、谷氨酰胺、精氨酸、瓜氨酸蘋果酸和 β-丙氨酸（導致刺痛感）都是鍛煉前飲料中的常見成分。然而，幾乎沒有證據表明這些都會對您的訓練產生積極影響。

We’ve already mentioned BCAAs and glutamine but what approximately the alternative 3?

我們已經討論過 BCAA 和谷氨酰胺，但其他三個呢？

Well, arginine has negative bioavailability, that means little of it is virtually absorbed. Whilst citrulline malate and beta-alanine are regularly protected in dosages too small to be powerful.

好吧，精氨酸的生物利用度很差，這意味著它實際上很少被吸收。雖然瓜氨酸蘋果酸和β-丙氨酸通常包含在劑量太小而無法有效的情況下。

My advice? Just take a espresso before hitting the weights room for a caffeine hit. You’ll pass over out of the pre-exercising sensation but your gym overall performance received’t go through for it.

我的建議？在去舉重室喝咖啡之前喝杯咖啡。你會錯過鍛煉前的感覺，但你的健身表現不會因此受到影響。

TAKE SUPPLEMENTS TO COMPLEMENT

服用補充劑來補充

Every year, an increasing number of dietary supplements are coming onto the market, every with extra tricky guarantees than the ultimate and promoting the delusion that if we simply buy their merchandise, we’ll all have the bodies of our desires.

每年，越來越多的補充劑進入市場，每一種都比上一種更詳盡的承諾，並兜售著這樣一種幻想，即如果我們只購買他們的產品，我們都會擁有我們夢想中的身體。

The truth, even though, is there is no magic pill, potion or shake in an effort to get us the effects we desire.

然而，事實是，沒有任何神奇的藥丸、藥水或奶昔可以讓我們獲得我們想要的結果。

That is usually going to come right down to difficult paintings, a great diet, consistency and having a plan.

這總是要歸結為努力工作、良好的飲食、一致性和製定計劃。

Once you’ve were given a lot of these in place, then we will begin looking to supplements to assist supplement the above and give you that more little push

一旦你把所有這些都準備好了，那麼我們就可以開始尋找補充品來幫助補充上述內容並給你額外的推動力

Just make certain to take the ones of which have been demonstrated powerful and gained’t in reality burn a hollow in your pocket.

只要確保採取那些已被證明有效且不會簡單地在你的口袋裡燒一個洞的東西。

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