Co znajdziesz w tym artykule:

    1. Proper diet and supplements
    2. Correct choice of supplements
    3. Unnecessary supplements that are better avoided
    4. Balance
    5. Frequently Asked Questions (FAQ)

PROPER DIET AND SUPPLEMENTS

The basis of any training plan is the right diet. It is what provides energy, supports recovery and muscle development. Supplements can be helpful, but they are not necessary for everyone. Well-composed meals provide a full range of nutrients and are often completely sufficient. Take care of the variety and quality of the products and the results will come naturally.

The daily menu should include:

  • Proteins: lean meat, fish, tofu, eggs, Greek yoghurt - promote muscle regeneration and development.
  • 1TP1Carbohydrates: groats, brown rice, yams, whole-grain bread - provide energy.
  • Vegetables and fruit: source of vitamins, minerals and antioxidants, support immunity.
  • Healthy fats: Nuts, avocados, oil, seeds - help with hormone production.
  • Water: key to hydration, performance and recovery after training.

Remember to adjust the amount of protein, carbohydrates and fats according to your goals. Consult a dietitian if you want to determine your exact calorie and nutrient requirements.

CORRECT CHOICE OF SUPPLEMENTS

The Australian Institute of Sport (AIS) is Australia's leading sports and nutrition body and has developed one of the most recognised and reliable frameworks for classifying supplements for athletes in the world. Its guidelines help assess the safety, efficacy and legitimacy of various supplements. Supplements can support diet and training, but they are not a substitute for a balanced menu and should be selected individually. The AIS classifies them into four groups according to the quality of scientific evidence and the safety of their use:

Group A - supplements with strong scientific evidence and safety for use in specific sporting situations. These include:

  • Protein supplements and high protein products
  • creatine monohydrate
  • isotonic and electrolyte drinks
  • carbohydrate supplements (gels, bars),
  • caffeine
  • sodium bicarbonate and beetroot juice (nitrate sources),
  • Vitamin D, iron, calcium or zinc with documented deficiencies (to be used after consultation with a doctor/dietitian).

Group B - supplements with promising but as yet inconclusive evidence. May be considered in specific cases and under the supervision of a nutritionist/sports specialist, e.g. polyphenols, vitamin C or certain plant extracts.
Group C - preparations without solid evidence of benefit for athletes and whose regular use is not recommended, e.g. BCAAs, HMB, vitamin E or magnesium as a supplement without an established deficiency.
Group D - inadvisable or risky substances (potential for anti-doping rule violations, insecurity).

Before reaching for any supplement, first assess your diet and nutrient levels (e.g. through blood tests) and consult your doctor or sports nutritionist.

Supplementation only makes sense if it is based on the needs of the body and current scientific evidence.

UNNECESSARY SUPPLEMENTS THAT ARE BETTER AVOIDED

Not every product advertised as „essential” actually works. Many supplements have no proven effects. Multivitamins, weight-loss teas or supplements with caffeine often have no real results and can put a strain on the body. Before you buy a new product, check its composition and scientific reviews.

BALANCE AND SECURITY

The most important thing about supplementation is to exercise moderation and only use supplements when scientifically justified. Supplements should support your diet, not replace it - ensure quality meals and a wholesome diet first before considering additional support. The AIS emphasises that supplementation should be based on the body's needs, documented deficiencies and scientific evidence.

If you're unsure how to choose supplements and diet for your training plan, get support from our personal trainers and sports nutritionists at Just GYM - they'll help you achieve your goals safely and effectively.

Frequently Asked Questions (FAQ)

No, supplements are just an add-on. The foundation of your results at Just GYM is a balanced diet that provides the right amount of calories and macronutrients (proteins, fats and carbohydrates). Most people who train recreationally are able to provide all the necessary ingredients with their food.

It is best to follow the Australian Institute of Sport (AIS) classification, which divides supplements according to scientific evidence of their effectiveness. Group A supplements (e.g. creatine, whey protein, caffeine) have a proven effect. However, always choose them according to your dietary deficiencies and not influenced by advertising.

Taking vitamins and minerals without a documented deficiency is not recommended. An excess of some components (e.g. fat-soluble vitamins) can be harmful to the body. It is best to carry out blood tests and consult the results with your doctor or nutritionist.

Although branched-chain amino acids (BCAAs) are very popular, research indicates that if you are consuming adequate amounts of complete protein in your diet, additional BCAA supplementation does not provide significant benefits in muscle building or recovery. It is better to invest in a good quality protein supplement or a balanced meal.

Risks arise when using supplements from the so-called Group D (contaminated with prohibited substances) or when combining multiple preparations without professional supervision. Always check that the product has the appropriate quality certificates and avoid supplements with unclear composition, especially „miracle” weight loss remedies.

Summary - key findings

  • Before reaching for any supplement, first assess your diet and nutrient levels (e.g. through blood tests) and consult your doctor or sports nutritionist.

  • Supplementation only makes sense if it is based on the needs of the body and current scientific evidence.

Bibliography

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 17.02.2026 r.