February 25, 2020

The 5 Most Overrated Supplements – Mind Pump

Mind Pump consists of Sal Di Stefano (IG: @mindpumpsal), Adam Schafer (IG: @mindpumpadam) and Justin Andrews (IG:@mindpumpjustin)
- The trio have 50 years of combined fitness experience as personal trainers

“Diet, exercise, and lifestyle make up 98% of pretty much any result you’re gonna get; the other 2% comes from effective supplements” – Sal Di Stefano

Sure, a small percentage of the population might find them useful, particularly those working out twice a day and having a hard time hitting their protein intake
The BCAAs are leucine, isoleucine, and valine (they’re all essential amino acids—your body can’t produce them on its own)
- Complete protein sources (i.e., meat, milk, tofu, soy, etc.) contain these amino acids in high amounts
“Because BCAAs are essential, if your overall protein intake is low, supplementing will probably yield you some benefits” – Sal Di Stefano
- If you’re vegan, for instance, it might be a good idea to supplement
“If your protein intake is relatively high [0.6-1.0 grams of protein per pound of body weight], branched-chain amino acid supplements are a complete and utter waste of money” – Sal Di Stefano
Also: too many BCAAs can cause competition for critical neurotransmitters in the brain, leading many to feel depressed and tired

Fat burners contain ephedrine, caffeine, and other stimulants that don’t cause fat loss per se, but rather suppress appetite
- Also, the excess caffeine causes more twitching/non-exercise movement throughout the day, leading to more calorie burn
Given the above, a fat burner can help you lose weight, but because you’re likely to build up a high tolerance to the stimulants, you’ll feel like CRAP after you stop taking it
Also: Excess stimulant use causes cortisol (the stress hormone) to rise, leading to muscle loss

For background, nitric oxide is a compound that relaxes blood vessels and improves blood flow
Nitric oxide supplements are marketed to help people get a better “pump” in the gym by increasing blood nitric oxide levels. However, there’s no proof an exogenous supplement can increase blood levels of nitric oxide.
If you’re trying to get a better pump in the gym, just drink a half-gallon of water a few hours before your workout

“What people don’t understand is that, if you already have normal levels of testosterone, a testosterone booster won’t put you above your normal range. It’s a waste of money for somebody whose testosterone is already normal.” – Adam Schafer
- That said, if you have low testosterone, a booster might help (although the effect likely won’t be permanent—after a few months, your body will re-adapt)
The BEST ways to boost your testosterone:
- Eat whole foods
- Strength train
- Get adequate sleep
- Minimize stress
Many people claim that testosterone boosters increase libido (but that doesn’t mean they’re increasing testosterone)

Collagen protein comes from collagen sources (i.e., tendon, ligaments, bones, etc.)
- Many claim it improves skin, hair, and nail health, but it only does so in people eating low protein diets—ANY protein source would do the same thing
Similar to BCAAs, if your protein intake is adequate, collage protein doesn’t do anything special
If you’re looking to increase your protein intake with a supplement, go with whey or egg protein, not collagen—these protein sources have superior amino acid profiles