Have you ever walked into a pharmacy or supplement store and gotten overwhelmed by the number of supplements with cool names and fancy labels? According to the CDC, about 60% of American adults use supplements, and 69% of adults age 60 and over use them. But how do you know what works and what’s snake oil? As a trainer, I get asked about supplements all the time, and my answer is always the same: food does the heavy lifting, and there’s no magic pill or powder. I only recommend three supplements that have real evidence behind them: protein powder, creatine and caffeine.
Your groceries are where the magic happens. Getting about half a gram per pound of protein per day is going to do far more than any supplement will for building muscle. So if you weigh 180 lbs., aim for around 90 grams of protein per day, and add a little more if you’re strength training. Aging adults generally need a little bit more protein intake, and studies show it’s best to spread the protein out throughout the day, about 25-30 grams of protein per meal rather than just having most of it at dinner. Protein powders are a great way to supplement your protein intake if you can’t get enough protein daily through food. They are also very convenient for people on the go and people with low appetites. If you can reach your protein goals through food alone, skip the powder.
Creatine is the most studied supplement in sports science. Your body makes it and you eat it when you have meat and fish. The powder is there to supplement and top up the tank. When you pair creatine with strength training, it adds a little extra strength, which matters most after 50. European food regulators even approved the claim that daily creatine boosts the strength you gain from lifting weights for adults over age 55. Stick to plain creatine monohydrate, three to five grams per day, the cheap stuff, and take it any time of day.
The new research I’ve been interested in is the recent studies showing creatine for brain health. Early research into higher dosages of creatine has shown that it helped sleep-deprived people think more clearly. Another review of controlled trials found small improvements in memory, and it showed up most clearly in older adults. It’s news worth watching as more research is done.
One of the best-proven performance aids out there is caffeine. Caffeine is proven to help you exercise a little longer and push a little harder. It’s the main ingredient in most pre-workout supplements, but a cup of coffee is all you need. Drink your coffee about 30 to 60 minutes before your workout to give you a boost in endurance and motivation. Timing your caffeine is important, because caffeine taken within six hours of bedtime can wreck your sleep. Most healthy adults are fine with up to 400 mg of caffeine per day, which is about four cups. If you have blood pressure, heart or anxiety issues, ask your doctor first.
Testosterone boosters, fat burners, and detoxes are mostly junk. They promise everything and deliver nothing. Supplements aren’t approved like medication, so look for NSF or USP certification on the label. Always ask your doctor first before starting a new supplement.
Work on being consistent with the big three: diet, exercise and sleep. Then, if you need some help: a scoop of protein, a cheap tub of creatine, and the coffee you already drink. Everything else on the shelf is marketing.
Jamal Khan, MPA, CSCS, is a Certified Strength and Conditioning Specialist and a doctoral student in public health at Johns Hopkins University. He trains clients in their homes across the Rockaway peninsula.
