When it comes to fitness and exercise, supplements are one of the most talked-about and debated resources at your disposal. From pre-workout to protein powders and fat burners, it seems like there is a brand new product every week.

Workout supplements are a $32 billion industry that grows every year. Many of these supplements promise “skin splitting pumps” and “monster gains.” I am a fan of supplements. However, the real truth about supplements is in the name: They should be used to supplement an already balanced and healthy diet and workout plan. Taking pill after pill and chugging three protein shakes a day won’t make up for the nutrient deficiencies if you eat a bunch of frozen or fast food the rest of the day.

In college, money is tight enough as it is, and some supplements can push the $100 range. It is optimal to get the best bang for your buck and buy only the products that have been proven to work, and only take them in the way that they are proven to be most efficient. I’ve listed my top four supplements below. I think, as a college student looking to get in shape or stay fit and healthy, they are the only supplements you'll need to pair with a balanced diet.

Protein

Protein powders and protein bars are the most popular supplements on the market. They have been around for decades, and as a product that started out as a barely drinkable clumpy mass, protein powder has grown into a huge market with hundreds of flavors, ranging from your usual chocolate to things more exotic like doughnut or salted caramel. An active individual who exercises regularly should consume 0.8-1.0 grams per pound of body weight of protein a day. Anything extra is really unnecessary and will increase your daily total calorie intake.

Most of this daily protein intake should come from lean meat and other whole-food sources. However, if it’s difficult to eat enough to hit this 0.8-1.0 range, drinking a protein shake a day is a great way to make sure you are getting enough protein.

When it comes to protein powder, there are three big distinctions between what kinds to take:

• Whey concentrate: Concentrate is the most common type of protein powder. It consists of whey protein mixed with fast-acting carbohydrates. This type of protein is good after a workout to help repair muscle damage. Because of the carbohydrate amounts in concentrate, it can be higher in calories than the next type of powder on the list
• Whey isolate: Whey protein isolate is a type of protein powder that has very little or no carbs, just whey protein. This type of protein powder is lower in calories and is good if you are having trouble sticking to a certain amount of calories or are trying to lower your overall carb intake.
• Casein protein: Casein is a different type of protein that is taken from a different part of the process of turning milk into protein powder. It is a much slower acting form of protein, and is often taken before bed to maximize recovery overnight.

Regardless of what type of protein powder fits your goals best, make sure you are getting one that has the most value per serving. Some of the more expensive brands have their own special ingredients added to their product to make it “superior” to anyone else’s. This is also the trend with pre-workouts, creatine, BCAAs, and most other supplements. Don’t be fooled by fancy marketing; often simpler/cheaper is just as good, if not better.

Pre-workouts

Pre-workouts are a relatively new workout supplement. They consist of some sort of chemical— almost always caffeine —that provides your body with instant energy and may often contain other stimulants that are supposed to help you lift longer, harder, and recover faster. Pre-workouts can be both the greatest thing ever and a curse. I can’t count how many times taking pre-workout has saved what should have been a crummy workout and turned it into a great workout. The only problem is that it is easy to become dependent on taking a pre-workout to have a good workout.

Caffeine is the most abused drug in this country, and as most people know, trying to stop taking it after you have gotten used to it being part of your routine can be extremely difficult. Another problem with pre-workouts is that a lot of brands create their own “proprietary blend” and mix in who knows what into their product. When it comes to picking a pre-workout, I always go for one that is fairly light on the stimulants and doesn’t have any proprietary blends. I also limit my use of preworkout just to the days that I really, really need it. That way it stays effective, lasts longer, and is safer to use long-term.

Creatine

Of all the workout supplements on the market, creatine is by far the most tested and most validated of any of them, with over 500 studies on it. It can be found in pre-workouts, protein powders, or can be taken by itself. What it does is provide your body with more energy during the ATP-phosphocreatine system. Creatine can come in many forms: creatine monohydrate, creatine HCL, and tri-creatine malate, just to name a few. Like most things, the simpler is better. Don’t be fooled by the fancy brands with cool-sounding names for their creatine that is supposed to be “absorbed faster and better by the body.” Simple creatine monohydrate is around $15 and is as effective as any of the fancier brands. If you are looking to put on more muscle and become stronger, creatine should definitely be on your short list of supplements to buy.

Branch Chain Amino Acids (BCAAs)

Branch chain amino acids are amino acids that your body uses to synthesize and process protein. They consist of leucine, isoleucine, and valine. Supplementing with BCAAs can help your body recover and effectively use that 0.8-1.0 gram per pound of protein you are consuming every day. Ideally you should get all your BCAAs from the lean meat and other sources of protein you eat, but supplementing with BCAAs, especially on days with a more intense workout or days when you don’t eat as much, can be effective at aiding in muscle recovery and growth. If you have an extra $25-$35 you are willing to spend on supplements, BCAAs may be a good choice, but they aren’t as necessary or as important as making sure you are getting enough protein from whole food sources.

Deciding where to get your supplements can be as difficult as deciding what to buy. There are a few great websites online including Campus Protein, which is geared toward college students. If you want to get your supplements in person, GNC has the widest selection, but can be more expensive if you don’t have their membership card. Grocery stores like Walmart are also starting to sell more workout supplements at lower prices as well.

Remember, they're still supplements. These products should never be used to try to replace a healthy diet that consist of whole foods, and when used correctly, the four I listed above can and will enhance your workouts in the gym and the results you get out of it.