We hear it’s the most researched supplement out there—but how much of what we say about creatine is actually evidence-based? If you’ve spent any time in fitness or nutrition spaces, you’ve probably heard the same few things about creatine repeated over and over again. It’s often presented as the gold standard of supplementation: safe, effective, and a must-have for anyone who lifts.

You have probably seen a BCAA (Branched-Chain Amino Acid) supplement ad thrown your way on social media. In the current climate of most celebrities pushing their own supplement line, we are bombarded with messages about how we need supplements in order to progress at the gym - or just function through daily life. BCAAs are a supplement used by many gym-goers, often praised for their potential to build muscle and reduce soreness. But, as with most supplements, the research supporting their efficacy and benefits is less exciting than supplement brands claim. Are they truly effective, or would your time and money be better spent focusing on a balanced diet? Let’s break it down…