The Science of Supplements & Performance Drugs
Supplements are for convenience, not magic. Stop relying on hearsay and marketing gimmicks. I use independent, blind lab testing to tell you exactly what’s safe and what’s a waste of money.
What Happens When You Stop Taking Creatine? If you stop taking creatine, your body's creatine levels will return to their baseline in 4-6 weeks, and the extra strength benefits will fade. I explain the simple science behind this process.
The Best Time to Take Your Multivitamin. To maximize absorption, consistency is more important than timing. However, since multivitamins contain fat-soluble vitamins, taking them with a meal that includes some healthy fats is the optimal strategy.
Why Women Need Creatine More Than Men. Women naturally produce less creatine and have higher rates of depression, a condition creatine has been shown to help with. I debunk the myth that creatine causes fat gain and explain its benefits for female health and fitness.
The Best Time to Take Pre-Workout for Maximum Kick. The active ingredients in most pre-workouts, like caffeine and citrulline, peak in your blood 30-60 minutes after consumption. I explain why taking it 30 minutes before your workout is the sweet spot for energy and focus.
Using Diabetes Drugs for Weight Loss: The Dangerous Truth. Drugs like Ozempic are being used for weight loss, but they cause rapid muscle loss and the weight is regained the moment you stop. I explain the serious side effects and why it's not a sustainable solution.
Seitan: The "Father of All Veg Protein"? Seitan has as much protein as chicken breast, but it's an incomplete protein lacking lysine and has a lower biological value. I explain how to use it correctly in a vegetarian diet, but why it's not a replacement for high-quality animal protein.
Why Does Pre-Workout Make You Itch? That tingling sensation comes from Beta-Alanine, an amino acid that helps delay muscle fatigue. I explain the science behind this harmless side effect and how you can reduce the sensation if it bothers you.
About this collection
If you are still 'dry scooping' your pre-workout, stop immediately. It is not just a bad habit; it is a direct ticket to a spiked heart rate and potential cardiac distress. That sudden 'kick' you feel is not performance—it is your heart struggling to process a massive, undiluted dose of caffeine. Please stick to the label instructions: mix it with water and give it 30 minutes.
The supplement market is flooded with 'marketing gimmicks' designed to make you believe that a specific powder will burn fat or a tablet will build muscle overnight. My approach is simple: science over sales.
Why Blind Lab Testing Matters
Most 'health' bars and supplements are just sugar and fillers. My projects with Trustified are about one thing: accountability. We buy products off the shelf, send them to a lab, and get a report. If a product contains heavy metals or fails the purity test, it gets a 'Fail' rating, regardless of the brand's reputation or popularity.
Separating Facts from Myths
- Creatine: It is the most researched supplement we have. It does not cause kidney damage, and it is not a steroid. It helps with strength and recovery, period. If you stop taking it, your levels return to baseline within weeks, but you won't lose your gains overnight.
- Whey Protein: It is just food in a different form. It is a tool for convenience when your work or travel schedule prevents you from hitting your protein goals through eggs, paneer, or chicken. You do not need a 'fat loss' whey or a 'muscle gain' whey. You just need a genuine, verified protein source.
- Performance Drugs: Steroids provide temporary, superhuman gains because they force your body to produce hormones at levels it cannot naturally maintain. Once you stop, the body takes months to recover, and those gains disappear. The long-term risks—fertility issues, heart stress, and hormonal imbalances—are not worth the short-term aesthetic payoff.
How We Work
My coaching is based on physiological data, not gym rumors. Whether we are discussing whether to take your multivitamin with fat to aid absorption, or why pre-workout makes you itch, I provide the 'why' behind every recommendation. We don't take shortcuts. We build a routine around diet, sleep, and consistent training, using supplements only to fill the gaps.
Arpit Mangal
I’m Arpit, and I started Trustified because I was tired of the misinformation in our fitness industry. I don't care about brand marketing—I only care about what the research says. My goal is to help you cut through the noise so you can train safely and effectively.
Not finding what you need?
Search for specific supplements, workout techniques, or nutrition myths.
More from Fitness & Nutrition Coaching by Arpit Mangal