Nutrition for Performance · Volume 15
Supplements: Evidence vs Hype
What works, what's wasted money and what's dangerous
The Supplement Truth Report
Signature edition
- Know what works — and what doesn't
- Save money on useless products
- Spot fakes and risky formulas
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About this book
The supplement industry sells hope by the scoop. Shelves overflow with fat burners, testosterone boosters, "anabolic" powders and detox teas — most of which do little, some of which are contaminated, and a few of which are genuinely dangerous.
This book separates evidence from marketing. It explains how to judge a supplement, which few products have solid research behind them (and for whom), which are a waste of money, and which carry real risks — including hidden drugs and anti-doping violations. It covers protein, creatine, caffeine, vitamins and minerals, Ayurvedic and herbal products, pre-workouts and fat burners, with clear doses where evidence supports them and safety notes throughout.
Save your money. Protect your health.
Educational guide. It supports — never replaces — care from your doctor, and contains no doses, cycles or sources.
Inside: 20 chapters
- 01The Supplement Market
- 02How to Judge a Supplement
- 03Protein Powders
- 04Creatine Monohydrate
- 05Caffeine
- 06Vitamin D
- 07Iron, B12 and Other Common Deficiencies
- 08Omega-3 Fatty Acids
- 09Supplements With Specific Uses
- 10Supplements With Weak Evidence
- 11Herbal and Ayurvedic Products
- 12Pre-Workouts
- 13Fat Burners
- 14Contamination and Anti-Doping
- 15Supplements for Specific Groups
- 16A Sensible Supplement Plan
- 17The Budget Comparison
- 18Reading a Supplement Label
- 19Myths and Questions
- 20Glossary
Read the introduction
Chapter 1
The Supplement Market
Supplements are big business in India, sold through gyms, pharmacies, e-commerce platforms and social media. Unlike prescription medicines, most supplements don't need to prove effectiveness before sale. Marketing often relies on testimonials, influencer endorsements, cherry-picked studies, and before-and-after photos that owe more to training, diet, lighting — or drugs — than to the product.
Three problems with supplements
• Many don't work as advertised.
• Some contain what they shouldn't: undeclared drugs, stimulants or contaminants.
• Some are counterfeit: fake versions of popular brands are sold online and in shops.
What supplements can and can't do
Supplements can fill specific gaps (like vitamin D deficiency) or provide small performance edges (like creatine). They can't replace consistent training, adequate food, sleep and recovery — which together account for the vast majority of results.
If your training, diet and sleep aren't in order, supplements are a rounding error. If they are in order, a few supplements can add a small, real benefit.
The book continues for 53 pages across 20 chapters.
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