Supplements: BCAA, pre-workout, protein bars and the rest

• Order: food, sleep and training first; supplements after. Most supplements are only a small extra.
• Creatine: the best studied, see the creatine guide.
• BCAA: with enough protein they add little; whole protein does more.
• Pre-workout: the point is caffeine; under EFSA the adult limits are 400 mg a day and 200 mg at once.
• Protein bars: read protein per 100 kcal, sugar and the price per 20 g of protein off the label.

BCAA: needed or pointless?

BCAA stands for the three branched-chain amino acids (leucine, isoleucine, valine). Leucine kick-starts muscle protein synthesis, which is why taking them on their own seems logical. But according to the ISSN, if your daily protein is adequate, a BCAA supplement adds nothing: whole protein contains every amino acid, and building muscle needs all of them.

A 30 g serving of whey protein powder (78 g of protein per 100 g in our data, so about 23.4 g of protein) typically gives 2-3 g of leucine, about 2.3 g at 10% of the protein. The cheaper, more complete option is therefore a scoop of protein powder or lean dairy, not separate BCAA. Even for fasted training a glass of milk or yogurt is the better pick.

Pre-workout: caffeine, dose and limit

The active ingredient in most pre-workouts is caffeine, often alongside beta-alanine, citrulline and flavourings. Caffeine is the part with the best-established effect: it can improve alertness and performance. But its limit matters:

A 60 ml espresso has about 80 mg of caffeine and a 200 ml cup of filter coffee about 90 mg (EFSA). A pre-workout typically has 150-300 mg per serving, sometimes more; check the label. An example: two servings of pre-workout (about 400 mg) plus two coffees (about 180 mg) come to 580 mg, over the 400 mg daily limit.

• Sleep comes first: do not have caffeine within 6 hours of bedtime.
• Proprietary blends: if the label only gives a total for the “complex”, you cannot know the dose; avoid it.
• Heart problems, high blood pressure, anxiety: be careful with caffeine and talk to a doctor.
• Beta-alanine: can cause a tingling that is usually harmless but can be bothersome; the label shows the dose.

Protein bars: how to read the label

A protein bar is convenient but not a meal replacement, and many are really sweets. Check three numbers:

1. Protein per 100 kcal: protein × 100 / kcal. Over 10 g is good, under 5 g is closer to a chocolate bar.
2. Sugar: under 5 g is good, over 10 g is more a sweet. Sugar alcohols (maltitol, sorbitol) are laxative in larger amounts, and the label says so.
3. Price per 20 g of protein: price / protein per bar × 20. That lets you compare small and large packs.

Bar A is better on every measure: more protein from fewer calories and less sugar, and cheaper per gram of protein. Plenty of foods give protein too; here is how much of each you need for 20 g:

If you have no time to cook, high-protein shakes are a good alternative: for example the Vanilla Berry Shake (36 g of protein, 287 kcal) or the Iced Mocha Protein Shake.

Vitamin D: when does it make sense?

Your skin makes vitamin D from sunlight. In Hungary from October to March the sun is generally too weak for that, which is why many people run low in winter. EFSA sets the adequate intake for adults at 15 µg a day (600 IU) and the safe upper limit at 100 µg a day (4,000 IU). Whether you need to top up is shown by a 25-OH vitamin D blood test; talk to a doctor or pharmacist, and do not go above the upper limit.

Omega-3: fish or capsules?

Of the omega-3 fatty acids, EPA and DHA are the long-chain ones from fish. EFSA considers 250 mg a day of EPA+DHA adequate for adults, which one or two portions of oily fish a week (salmon, for example) generally covers. If you do not eat fish, fish oil capsules or algae oil can fill the gap. If you take blood thinners, talk to a doctor first. Our salmon recipes: Lemon Pepper Salmon & Greens, Lemon Herb Quinoa & Salmon.

Where to spend your money: a ranking

1. Diet, sleep and training: they deliver most of the effect without any supplement.
2. Creatine: 3-5 g a day if you lift regularly.
3. Protein powder: if you cannot reach your daily protein from food.
4. Vitamin D: if a blood test or your doctor says so.
5. Caffeine: in moderation, within EFSA’s limits.

You can happily skip BCAA and most “fat burner” or “muscle builder” complexes. Your calorie target comes from the calorie calculator, your protein target from the protein calculator.