MYTH #10: “Supplements don’t work — all placebo” | Evidence, Synergy & Practice

Hardgainer Myth Busting • Week 10

MYTH #10: “Supplements don’t work — it's all placebo”

Facts over feelings: Not all products are equal. Creatine, protein (MPS) and caffeine have strong evidence.
Also, well-designed blends (open formula, real doses, sensible combos) can leverage synergy/entourage effects — tailored to hardgainer needs (energy, MPS, hydration, stress response).

Notice

This page provides context and guardrails. It is not individual medical, nutrition, or training advice. Suitability and tolerance are individual; for pre-existing conditions, pregnancy/lactation, or medication, consult qualified professionals before making changes.

🪓 The Myth

“Supplements don’t work — it’s all placebo.” — False. The truth is nuanced: there are highly effective basics, solid “it-depends” options, and overpriced hype. If you dose evidence-based products correctly and nail training, nutrition and sleep, you benefit.

🔍 Why the myth persists

Hype → disappointment: Wrong expectations + poor products → “doesn’t work”.
Dose & timing errors: Underdosed/rare use → no visible effect.
Priorities flipped: Gaps in protein/calories, SRA & programming → no supplement can offset that.

👉 Reality: Used right, supplements amplify processes already in motion (MPS, performance, recovery). And synergy can shift outcomes — but only with real doses and a clear goal.

🧪 Synergy & Entourage (Blends)

What we mean: Targeted combinations (e.g., energy system + blood flow + electrolytes) tackle multiple limiting factors at once. That can raise contextual effectiveness — without replacing the basics.

Principle: Couple A-class + B-class smartly (e.g., creatine + caffeine + citrulline + electrolytes) → performance/training quality ↑.
Open formulas & doses: Transparent amounts at/near evidence thresholds; avoid under-dosed “proprietary blends”.
Quality: Standardized extracts/monographs, verified purity.
Context: Goal (hardgainer focus: lean surplus & progressive overload) steers the mix — not hype.

Guiding principle: Evidence classes are guardrails — not dogma. B-class can be useful in the right setting; synergies can raise net effects.

📊 The facts: classes of effect

Strong evidence (A-level): Creatine monohydrate (strength/FFM), protein to support MPS ( leucine threshold ), caffeine (performance, RPE↓).
Situation-dependent (B-level): Beta-alanine (0.5–10 min), sodium bicarbonate (~30 s–12 min), nitrate/beetroot (blood flow/work capacity), electrolytes for heavy sweat, omega-3 (general recovery).
Context/hype (C-level): “Miracles” without proper dose/form/quality — often marginal benefit.

Example: A hardgainer under-eating calories/protein won’t grow from a “pump booster”. Fix calories cleanly (food hygiene), hit the leucine threshold per meal, use creatine & caffeine properly → performance & MPS ↑ → gains. Add a purposeful combo (e.g., citrulline + electrolytes) and training can benefit further.

🧬 Mechanisms & priorities

Order wins: Train with RIR 1–2 + progression → MPS ↑. Protein supplies substrate, creatine boosts (phospho-)energy, caffeine lowers perceived exertion (RPE) and raises performance. The rest is fine-tuning (hydration, buffers, blood flow) — where blends can targeted-amplify. Also see metabolism, TDEE, TEF, NEAT, EAT.

Key point: Supplements are multipliers — not the base. Base = calories/protein, program, SRA, sleep.

📚 Evidence (selected, PubMed)

Creatine — Kreider et al., 2017 (ISSN Position Stand): Safety & efficacy for strength/FFM. PubMed
Protein — Morton et al., 2018 (BJSM meta-analysis): ~1.6–2.2 g/kg/day optimizes hypertrophy; per-meal leucine signal matters. PubMed
Caffeine — Grgic et al., 2018 (meta-analysis): Muscle strength & power ↑ (esp. upper body); RPE tends ↓. PubMed
Beta-alanine — Saunders et al., 2017 (systematic review & meta-analysis): Benefits mainly at 0.5–10 min efforts. PubMed
Sodium bicarbonate — Grgic et al., 2021 (review/meta-synthesis): Short-to-medium (~30 s–12 min) high-intensity → performance ↑; dose ~0.3 g/kg. PubMed
Nitrate/Beetroot — Jones, 2014 (review): NO pathway, O₂ cost ↓, endurance/work capacity ↑. PubMed

🧪 Practice: hardgainer stack by priority

Lock in protein & calories: 1.8–2.2 g/kg protein; small surplus; hit the leucine threshold per meal. Calorie Calculator
Creatine monohydrate: 3–5 g daily (timing secondary), take consistently.
Caffeine: 2–3 mg/kg 30–45 min pre; cycle; respect sleep.
Hydration & electrolytes: Salt/water around training; top up for long/hot sessions.
Optional by goal: Beta-alanine (3.2–6.4 g/day split), bicarbonate (trial first!), nitrate (e.g., beetroot in volume blocks).
Targeted blends (synergy): Combine A/B-level smartly (e.g., creatine + citrulline-malate + electrolytes; optional caffeine). Only with open formulas and real doses.

Feature article

Hardgainer Supplement Guide – must-haves, nice-to-haves & special-purpose supplements

The Hardgainer Supplement Guide cuts through the noise: which supplements actually move the needle for hardgainers, which ones are overrated – and why calories, protein, training & sleep must come before the next powder.

Ideal as a home base when you want to put creatine, protein, the leucine threshold, MPS, and liquid calories into context – with direct links to Myth-Busting #10 and clear hardgainer priorities.

🧪 Open Hardgainer Supplement Guide

🧰 Blend quality checklist

Open formula (no “proprietary blends”), efficacious doses
Standardized extracts/pure actives, batch-tested
Goal-fit (strength vs. volume vs. endurance) and tolerance considered
No sleep sabotage: stim timing & caffeine budget respected

🚫 Common mistakes (and better alternatives)

Supps instead of basics: Fix: Program first, RIR, SRA, protein/calories — then supplements.
Underdosing: Label claims ≠ efficacious dose. Fix: Use evidence-based amounts.
“Tried once, doesn’t work”: Some require saturation/consistency (e.g., creatine). Fix: Evaluate consistently for 4–6 weeks.

❓ FAQ: short & clear

“Do I need supplements to grow?” No — but the right ones can measurably improve performance, MPS & recovery.

“Do blends make sense?” Yes, if goal, dose, quality are right. Blends are amplifiers for specific limits (e.g., energy + blood flow + electrolytes) — not a base replacement. Also see Lean Surplus vs. Dirty Bulk and Clean Bulk.

“Top 3 must-haves?” For most: creatine, protein (MPS), caffeine (dosed carefully).

“When will I notice something?” Caffeine: immediate. Creatine: after saturation (days/weeks). Protein: weeks via progress/body comp.

Safety

If you have pain, injuries or medical conditions, seek medical clearance before changing training, sleep or nutrition.

⚡ Conclusion

Supplements are tools — not miracles. Use a few evidence-strong products correctly, add targeted blends when needed, and keep training, nutrition & sleep steady. That’s how percentage points turn into progressive, measurable gains.

MYTH: “All placebo.”

FACT: Creatine, protein & caffeine work — and well-formulated blends can help further when goal, dose, quality & context align.

REMEMBER: Priorities first — supplements amplify what you do consistently.