1. Human Growth Hormone (HGH) boosters

Fads are unavoidable in the fitness world—skillful marketing can turn any new product in the latest miracle drug to achieve peak physical shape, and that is the case with the Human Growth Hormone (HGH) and its boosters.

As its name indicates, the human body creates HGH according to life cycles, when growth is needed—peaks during puberty, remains constant to stimulate and the health of organs and muscle mass and decreases after middle age. Subsequently, certain studies have linked HGH with aging.

From then on, HGH boosters and synthetic alternatives have become a quintessential item for the anti-aging crowd, as well as fitness fans. They are not wrong, either—HGH promotes muscle building and protein production, as well as providing an extra energy boost.

Problem? It only works on children, adolescents, and adults with medical deficiencies. 

Extensive research has proven that there is no significant difference in strength, stamina or resistance after oral consumption of HGH, and any increase in lean body mass is merely fluid retention. On the other hand, the side effects are notoriously counterproductive—including swelling, joint and muscle pain, and more.

3. Branched-Chain Amino Acids (BCAAs)

Working out and building muscle are inevitably tied to the mention of branched-chain amino acids (BCAAs), perhaps the most widespread and popular supplement across gyms. It’s not hard to see why. 

The BCAAs are three essential amino acids—valine, leucine, and isoleucine. Human bodies do not produce them, so they must be obtained by external means. Their importance is incommensurable, as they build blocks for protein and muscle, increase energy production, and reduce fatigue.

Nonetheless, while BCAAs themselves might be necessary, consuming them through supplements is virtually useless.

Those interested in building muscle must be already consuming high levels of protein-rich food, therefore getting all the BCAAs they need. Specifically, regular whole protein sources and supplements provide most BCAAs and are far more effective at it—research proves that BCAAs are more efficient if taken alongside other essential amino acids.

Bottom line? BCAAs are crucial for any workout routine, but it is far more efficient to acquire them through

regular diet

and protein supplements.

5. (Most types of) Creatine

When something grows in popularity, it’s time to look out for copycats. Such is the case of creatine. 

Endlessly praised, creatine is the golden child of fitness enthusiasts. Subsequently, this has led to the massive marketing of multiple versions, each of them with their own specific and targeted benefits on gym performance. 

Most of these are mere frauds. 

For example, take creatine ethyl ester, marketed as an advanced version of regular creatine. It is said to increase its bio-availability and absorption prowess, but research proves it is no better than a placebo. 

Another variant is creatine serum—which is, as its name indicates, regular creatine with a liquid presentation. While this is done to appeal to tastes and preferences, a study discovered that, when suspended in any solution or serum for an extended timeframe, creatine loses its properties and converts to creatinine.

However, not all creatine is a lost cause. These extensive variations exist, precisely, because one version of creatine is overwhelmingly successful as a supplement, and they attempt to imitate said accomplishment. 

Curious? It’s time to explore the other side of the supplement spectrum.

2. Protein Powder

Popularity, sometimes, is backed by science. 

Protein’s importance in the fitness community is undisputed—it is not only one of the three macronutrients, but also increases the feeling of fullness, suppresses hunger, maximizes muscle growth, and increases metabolic rate. Considering the importance of a high-protein lifestyle, it is not surprising that powder protein supplements have become a best-seller.

Protein powders allow for the consumption of massive quantities of said macronutrient, making it easier to reach the daily intake goal without increasing caloric intake. Subsequently, it aids in weight loss and assists in recovery after intense exercise. 

The marketplace offers a wide variety of protein powders, each with its benefits and downsides. For example, whey protein is a reliable source of the previously-discussed BCAAs, not to mention it may have a beneficial effect against diabetes, lower blood pressure, and reduce inflammation.

Vegans or lactose intolerant folks have pea protein—equally rich in BCAAs and highly effective in the promotion of muscle thickness during resistance training. 

However, be careful—

read the labels of your protein powder carefully

, as some of them may contain high levels of sugar and calories, and certain brands contain heavy metals and mixed toxins.

4. Citrulline Malate

Few pre-workout supplements are as effective and easily absorbed as Citrulline Malate, esteemed as an effective anti-fatigue supplement that boosts performance and increases endurance. 

It is a combination of two elements—L-citrulline and malate, a component of malic acid. While L-citrulline is powerful on its own, it is more valuable when bound to malate, as researchers speculate the latter could have specific performance-enhancing properties.

However, the importance of this supplement revolves around nitric oxide, a well-known vasodilator. Citrulline Malate stimulates nitric oxide production, which increases blood flow towards the muscles, boosting energy and physical activity. A study reports that citrulline malate reduced muscle soreness by 40%.

Likewise, different research suggests that citrulline malate may assist the body during the recovery stage after intense exercise, reducing traits and bothers often associated with it. 

Other supplements, like L-arginine, boast of the same properties. However, citrulline malate remains the most effective of all, as

L-arginine is broken down before reaching the bloodstream, unlike citrulline.