Supplements — Facts vs Fiction

 The supplement world is loud, confusing, and full of hype, but the truth is far simpler than the marketing. This section breaks down what actually works, what’s a waste of money, and what falls somewhere in between. With April’s 40 years of real-world experience and a no-BS, science-backed approach, you’ll get clear answers on the most popular supplements so you can make smart choices without falling for the Fitness Fooey. 

Creatine — What It Is, How It Works, and Why It’s Not “Just for Men”

Creatine is one of the most researched and effective supplements in the fitness world, and yet it’s still wildly misunderstood. Despite the myths, creatine is not a steroid, it doesn’t bloat you, and it is absolutely not “only for men.” Creatine simply increases your muscles’ stored energy (ATP), helping you lift heavier, recover faster, and build strength more efficiently. For women, creatine is especially beneficial because it supports lean muscle development, improves energy, and even boosts cognitive performance. If your goals include fat loss, muscle tone, or improved strength, creatine is one of the few supplements truly worth taking, and it has decades of science to back it up.

Do BCAAs Actually Do Anything?

Branched-chain amino acids (BCAAs) are everywhere, drinks, powders, gummies, all claiming to support recovery and prevent muscle breakdown. But here’s the truth: if you already eat enough protein (or take a protein powder), BCAAs do almost nothing. Your body needs all nine essential amino acids, not just the three inside BCAAs, to stimulate real muscle repair. That’s why studies show BCAAs fall flat unless someone’s diet is severely lacking protein (Example for good use is Vegetarians). For most people, especially those eating regular meals, using EAAs (essential amino acids) or simply consuming enough total protein is far more effective. BCAAs are expensive flavored water Mostly Fitness Fooey unless you are Vegan. 

Collagen — A Closer Look at the Claims

Collagen exploded in popularity as a “miracle” supplement for skin, hair, nails, and joint health, but the truth is more nuanced. Collagen can support skin elasticity and joint comfort, but only if used consistently and with realistic expectations. It is not a magic wrinkle eraser, and it will not directly “build muscle.” Collagen is a protein, but it is low in key amino acids needed for muscle repair, meaning you should never rely on it as your main protein source. It shines best when paired with a balanced diet, strength training, and proper hydration. Collagen isn’t hype, but it isn’t a cure-all either. It works, just not in the dramatic ways social media suggests.

Pre-Workout Ingredients That Actually Matter

Pre-workouts are famous for their flashy marketing and neon-colored scoops, but most formulas are stuffed with fillers, underdosed ingredients, and overpriced caffeine. What actually matters? Only a few well-studied ingredients make a difference: caffeine, beta-alanine, citrulline malate, and sometimes creatine. Everything else, from mystery blends to exotic extracts, is usually there for label appeal, not actual performance. A clean cup of coffee plus electrolytes can outperform most cheap pre-workouts. If you choose to use one, look for transparent labels, clinically effective doses, and formulas free of unnecessary stimulants. Pre-workout can help, but most of what’s sold is pure Fitness Fooey.

HMB, Ashwagandha, Magnesium & More — What’s Worth It and What Isn’t

The world of supplements is packed with trendy ingredients claiming impressive benefits. Some hold up, others don’t.

HMB can help preserve muscle in beginners or during calorie deficits but is unnecessary for most trained lifters. (We recommend-Transparent labs Creatine Monohydrate powder with HMB- We have personally used this product and have some of our clients using as well with great results) https://amzn.to/43wbt0T

Ashwagandha can reduce stress and improve sleep quality, but results vary by dose and brand — and you need the full extract, not cheap capsules.
Magnesium is one of the most widely deficient minerals and genuinely improves recovery, sleep, and muscle function — but only if you choose the correct forms like glycinate or malate.
Greens powders, fat burners, and metabolism boosters? Mostly expensive hype.
We hope these articles breaks down the science so you know what’s worth your money, and what to avoid, and what is just pure “Fitness Fooey”!