I’ve personally tried almost every supplement under the sun over the years, and I’ve learned that some are game-changers… and others are just expensive hype.
So, let’s break down two of the most popular categories—pre-workouts and BCAAs—and figure out whether they’re worth your money.
Pre-Workout Supplements: Do You Really Need Them?
What they do:
Pre-workout supplements are designed to increase energy, enhance focus, and improve performance during your workouts. Most of them contain a mix of caffeine, nitric oxide boosters (for pumps), beta-alanine (for endurance), and other stimulants.
Pros of Pre-Workout:
✔ More energy & focus – If you hit the gym after work or in the early morning, pre-workouts can help you push through fatigue.
✔ Increased endurance – Beta-alanine helps buffer lactic acid, so you can grind out a few more reps.
✔ Better blood flow & pumps – Ingredients like L-citrulline and arginine improve nitric oxide production, making your muscles feel fuller.
Cons of Pre-Workout:
✖ Crash & jitters – High doses of caffeine (some have over 300mg) can leave you feeling wrecked after.
✖ Builds tolerance – If you take it daily, your body adapts, making it less effective over time.
✖ Not a magic bullet – A bad training plan or poor sleep won’t be fixed by a scoop of pre-workout.
Who Should Take It?
- If you train early in the morning or late at night and struggle with energy.
- If you need an extra boost to push past plateaus.
- If you’re someone who loves that “amped-up” gym feeling.
Who Doesn’t Need It?
- If you naturally have good energy & focus.
- If you’re sensitive to caffeine or stimulants.
- If you’re training late and don’t want to mess up your sleep.
Pro Tip: If you take pre-workout regularly, cycle off for a few weeks to reset your tolerance. Also, try lower doses to avoid crashes.
BCAAs (Branched-Chain Amino Acids): Overhyped or Essential?
What they do:
BCAAs (Leucine, Isoleucine, and Valine) are essential amino acids that help with muscle repair and recovery. They’ve been marketed as a must-have for preventing muscle breakdown and boosting endurance, especially if you train fasted.
Pros of BCAAs:
✔ May reduce muscle soreness – Some studies suggest BCAAs can reduce DOMS (delayed onset muscle soreness).
✔ Can help with training fasted – If you work out without eating, BCAAs might help prevent muscle breakdown.
✔ Hydration support – Many BCAA supplements include electrolytes, which help with hydration during long workouts.
Cons of BCAAs:
✖ Not necessary if you eat enough protein – If you’re getting enough complete protein from food or whey, you’re already getting BCAAs.
✖ Expensive for minimal benefit – Many people spend money on BCAAs when a high-protein diet does the same job.
✖ Not a game-changer for muscle growth – Leucine is important for muscle protein synthesis, but a scoop of whey does the same thing—plus more.
Who Should Take BCAAs?
- If you train fasted (before eating) and want to minimize muscle breakdown.
- If you’re an endurance athlete doing long sessions where muscle catabolism might be a concern.
- If you struggle to hit your daily protein intake, and need extra amino acids in your diet.
Who Doesn’t Need BCAAs?
- If you eat enough protein daily (whey, chicken, eggs, beef, etc.).
- If you’re training for general fitness and don’t do long endurance workouts.
- If you want to save money—put that budget into whey protein or whole foods instead.
Are There Better Supplement Choices?
Instead of spending a ton on BCAAs, here are some supplements that are actually backed by science and worth considering:
🔥 Creatine Monohydrate – The most researched supplement for strength, muscle growth, and endurance.
🔥 Whey or Plant-Based Protein – Helps hit daily protein goals easily.
🔥 Electrolytes (Sodium, Potassium, Magnesium) – Great for hydration & muscle function.
🔥 Fish Oil (Omega-3s) – Supports joint health & recovery.
🔥 Vitamin D & Magnesium – Many people are deficient in these, and they play a big role in recovery & muscle function.
Final Thoughts: What Should You Actually Take?
- Pre-workouts? Useful if you need an energy boost, but not mandatory.
- BCAAs? Can help in some cases (fasted training, endurance athletes) but are unnecessary if your protein intake is solid.
- Other staples like creatine, protein, and electrolytes? Much more effective and worth your money.
💡 Bottom Line: Supplements can be helpful, but they don’t replace good training, nutrition, and sleep. Focus on nailing the basics first, and then add in supplements that truly support your goals.
