Ok first off, the only reason i think i have any knowledge in this subject is because my dad is a nutritionist and when i began researching these types of things, he and my doctor had a few things to tell me. This is what i learned about each of these "supplements".
The first and most important thing is that anything with a "supplement" label and not a "nutrition" label is no approved by the FDA, and therefore is not proven to do all the things they say, and the adverse effects of some supplements has not been researched. Thats what makes some supplements so dangerous.
But first, protien obviously is not going to be so dangerous, as long as nothing else is thrown in there. But what i have been told by my doctors and my father is that there really isnt a point to it. The most important part about protien is making sure it is circulating in your blood stream when your body needs it, ie. before and emmediately after a workout. My dad has always told me to try to have something high protien within 30 minutes after lifting, because apparently your muscles have the highest ability to rebuild within a few hours after lifting. But what is interesting, is how much my doctors and my dad have stressed carbs in a workout, even more than protien. They tell me that the protien may build muscles, but without the carbs absorbed into the bloodstream, your muscles will never have the energy to fully recover.
Creatine, i dont have much to say about, but what my dad told me about it, i will tell you. Its effects have not been widely documented or researched, both good and bad. Many people say it makes their muscles bigger and stronger by boosting their ATP count, giving them faster immediate recovery (most sets in less time). At the same time, your muscles retain a TON of water, and apparently it can make you fat as well, two things you dont want to have to deal with when you get off of creatine. Also, even when taken with plenty of water, it has been documented to cause kidney problems. Basically, my doctors and my dad told me that i can get the same, if not better, effects of creatine by simply eating a balanced diet and figuring out exactly what your body needs and when it needs it.
"B" Vitamins- My dad has told me that with vitamins and minerals, there has been no documented advantage of having more than the Recommending Daily Allowance. Also, B vitamins are just one type of vitamin, in literally hundreds of unresearched vitamins that we know must help in other ways. There was a study done on people taking JUST B vitamins and people who got their vitamins from fruits that we know contained B vitamins and many more vitamins. The people who ate the fruit lived longer, less illness prone lives. There are many variables in an experiment like that, so take it as you will. My dad just suggests eating your RDA of fruits and veggies everyday to get the known and unkown advantages, and dont waste money on vitamins that dont even taste good
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My dad asked me to say this, "The benefits from all these supplements can be achieved in a healthy way by making sure you are eating a healthy balanced diet every day."
