SUPPLEMENTS 101
- Doug Rae
- Apr 5
- 4 min read
Updated: May 5
WHAT YOU NEED TO KNOW ABOUT SUPPLEMENTS:
THE GOOD AND THE BAD
The Dietary Supplement and Health Education Act of 1994 (DSHEA) was created to regulate manufacturers and distributors of dietary supplements and dietary ingredients from marketing products that are adulterated or misbranded.
However, since 1994, the amount of supplements that enter the market every year has exploded to a degree that the Food and Drug Administration (FDA) has failed to keep up with. Furthermore, supplement companies don’t have to provide premarket evidence of product safety and efficacy of their products before release, so products that make false claims for their effectiveness or have additives that are not on the ingredients list can take the FDA years to effectively regulate.
Some of the most concerning unlisted ingredients that have been found in products over the years and persist to this day are heavy metals (lead, arsenic, cadmium, and mercury), bisphenol-A (BPA, which is used to make plastic), pesticides, or other contaminants with links to cancer and other health conditions.
So the bottom line is don’t trust the labels of products you haven’t researched first.
THE GOOD NEWS
Fortunately for us there are private, third party groups that test the contents of supplements as well as companies that pride themselves on responsible practices, so you just need to do a little searching.
Here are some of the most respected third party testing companies:
RECOMMENDED SUPPLEMENTS FOR STRENGTH TRAINING
Creatine Monohydrate - The top supplement for improving performance in the gym.
What is creatine?
Creatine is a substance found naturally in muscle cells. Simply put, it helps your muscles produce energy during heavy lifting or high intensity exercise. Chemically speaking, creatine shares many similarities with amino acids, important compounds in the body that help build protein. About half of your body’s creatine stores come from the food you eat, especially red meat and seafood. The rest is made in your liver and kidneys from amino acids.
Creatine Monohydrate (Creapure) is the only supplement I have ever taken that I can confidently say that I feel the difference while taking. I feel stronger, my muscles are bigger, I have more energy, I’m mentally sharper, and it helps with my depression. I started taking it in 2024 and I wish I started taking it earlier.
Creapure is a proprietary, brand name of creatine monohydrate that is widely regarded as the highest quality available on the market, so make sure your creatine monohydrate says Creapure on it.
READ MORE
Protein Powder (Whey/Pea) - Essential for ensuring you eat enough protein to support your fitness level.
What is whey protein?
Whey protein is a mixture of proteins isolated from whey, which is the liquid part of milk that separates during cheese production. Milk actually contains two main types of protein: casein (80%) and whey (20%). Whey is found in the watery portion of milk. When cheese is produced, the fatty parts of the milk coagulate and the whey is separated from it as a byproduct. If you’ve ever opened a yogurt container to see liquid floating on top — that’s whey. Cheesemakers used to discard it before they discovered its commercial value.
What is pea protein?
Pea protein powder is a supplement made by extracting protein from yellow peas. Pea protein is a high-quality protein and a great source of iron.
I’ve taken whey protein isolate for most of my life to keep up with the protein demands of my high activity lifestyle. I’ve taken many different brands over the years and I don’t know if I have ever noticed any difference, other than the different flavor offerings.
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For those of you who are plant based, pea protein is the next best thing to whey protein. I haven’t tried this protein before but it highly regarded form reputable sources and is NSF certified.
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BE AN INFORMED CONSUMER AND
FUEL YOUR BODY WITH CONFIDENCE
Supplements can be helpful, but only when you choose quality products backed by science and integrity. Don’t fall for flashy labels or empty promises, do your research, look for third-party testing, and stay informed about what you’re putting in your body. Want personalized supplement advice that aligns with your training goals? Connect with Permastrong Training for trusted recommendations and a plan that puts your health first.
DISCLAIMER
I am not a doctor, a nutritionist, a dietitian, or anybody with any formal qualifications of any kind having to do with food, diet, nutrition, supplements, or anything even close. The information I have provided is purely based on articles I have found on the internet and my own personal experience. I do my best to pull information from reputable sources but it’s important to understand that even the doctors and scientists get it wrong a lot more than anyone wants to admit and money is the ultimate disrupter of truth. It’s up to all of us to stay informed and accountable for your own health and what you put into your body.
