Disclaimer: This article is a guide only. For personalised advice, consult your doctor, a sports nutritionist, or a dietitian.

The Athlete’s Guide to Effective Supplements

If you've been in a gym, shopped online, or visited a health foods shop, you've likely seen the muscle gain supplements available. Some fitness stars swear by these synthetic products. Others believe in an all-natural approach to building muscle through nutrition.

So, do these supplements help and should you incorporate them into your diet and routine? In this article, we dispel myths about workout supplements and find out what works for muscle building.

Be Safe With Muscle Gain Supplements

Although many muscle gain supplements offer great health benefits, you should be careful when using them. You don’t know how you’ll react to them, so talk to your doctor before taking any new supplements or enhancements.

If you have health conditions or take medication, you should take extra precautions. Your doctor can advise you on safety and dosage to help you stay safe while training and managing your nutrition.

In the meantime, here are seven myths and truths to help you use supplements safely.

• MYTH: Protein Powder Makes You Gain Weight

Many people turn to protein supplements to increase their daily protein intake. One scoop of protein powder mixed with water or milk provides around 20g of protein. It's quick, convenient and ideal for athletes on the go.

Some people associate protein supplements with bulking, but this isn't always the case. On the contrary, protein can help you lose weight. It boosts your metabolism, helps you burn fat and makes you feel full for longer.

• TRUTH: Pre-Workout Supplements Boost Energy During Exercise

Pre-workout supplements can improve your focus, energy and performance in the gym or on the playing field. Many pre-workout formulas are regulated and safe to ingest when used the correct way. They often contain caffeine, vitamins and beta-alanine.

Take your pre-workout supplements 30 to 60 minutes before you exercise to get that energy boost. You should feel the effects for up to 2.5 hours.

• MYTH: Supplements Can Be a Substitute for a Good Diet

Muscle gain supplements enhance the nutrition you're nourishing your body with — they don't act as a replacement for it. This is because they don’t contain all the nutrients you need to train as a fit and healthy athlete.

Instead, supplements often contain only one type of mineral or vitamin and lack the fibre your body needs to absorb all the goodness. That’s why you should use them with a nutritious, balanced diet. Then, they can help you achieve your fitness goals safely and sustainably.

• TRUTH: Some Supplements Can Improve Your Performance

Many supplements are proven to be effective and safe for fitness fanatics and athletes. For example, creatine, caffeine and BCAAs are well-researched, popular supplements. When used in recommended quantities with proper training, they can improve your strength and endurance.

• MYTH: All Natural Supplements Are Safe and Healthy

Just because a muscle gain supplement is made with natural ingredients doesn't mean it’s safe to use. Not all supplements are regulated, so always exercise caution when introducing them to your diet and routine. Some supplements can have dangerous side effects, such as liver damage.

• TRUTH: Timing Matters When Taking Supplements

A nutritionist will tell you that the timing of eating food matters for athletes. The same goes for supplements!

To maximise their effect, take muscle gain supplements at the optimum times. For example, BCAAs support muscle growth and repair. As such, it’s best to take these during or straight after workouts. This will help with endurance and prevent muscle breakdown. It's always best to consult your doctor or personal trainer if you need some advice on when's best to take supplements.

• MYTH: You Need to Drink Electrolyte Drinks Every Day

Electrolyte drinks can make a good addition to your hydration routine. However, most people don’t need these drinks to stay healthy and hydrated. If you follow a balanced diet and drink enough water, you’ll be fine without electrolyte drinks.