Every natural lifter has this one question on their mind: Do I need to be taking supplements to advance in the gym? How much development would I miss if I only focus on my food and exercise? Which supplements should I choose if I should be taking them, too?

So, do you need supplements for muscle strength or gain? Let us find out in this article from Yash Birla’s point of view, who is one of the most knowledgeable and looked upon people when it comes to fitness.

  • Are Diet and Exercise Enough?

Short response: Yes. No matter what your aim is (muscle gain, fat loss, strength gain) if you follow a well-balanced nutrition plan and a well-structured and well-thought-out exercise routine, you will make outstanding results, says Mr Yash Birla. The purpose of supplements is to SUPPLEMENT your dietary plan, just as their name implies.

Of course, that calls for an established nutrition plan. Avoid using supplements if you do not have one because they will, in all likelihood, not be effective for you. It is comparable to purchasing costly running shoes but not knowing how to run. They serve no purpose for you.

  • Which Supplements Should You Go For?

It is difficult to know which supplements are healthy for you, and it actually depends on your genetics. Not every supplement will function the same for every person. Despite this, there are some universal principles that apply to everyone. Let us have a look at two of the most effective supplements available, which Yash Birla advises in his fitness book “Building The Perfect Body“:

  • Whey Protein

Whey protein should be seen more as “food” than as a supplement. It is a meal substitute. You can use it to achieve your daily protein goals. If you’ve already planned your diet, you should know how many grammes of protein you need to consume each day. The use of whey protein is merely a matter of convenience since it may be challenging to satisfy these requirements by eating only regular food. Gaining muscle or strength is not impossible, nor is it even necessary.

  • Creatine

Everyone agrees that creatine works because it has been the subject of most research on any dietary supplement. Again, don’t anticipate miracles. Taking creatine supplements will probably make you 5-20% stronger in the gym, which does result in higher muscular gains.

When asked – do you need supplements for muscle strength or gain? Yash Birla answered, “According to me, supplementation is not required for any fitness goals.” He further explains, “Natural, vegetarian, and healthy food has enough protein to help you reach your fitness goals and sustain your body. It is more beneficial if you consume dairy products on a regular basis because milk proteins like paneer or cottage cheese and whey proteins are enough. What you can add to this is a vegan plant-based protein shake because it is natural. Besides this, you do not need any supplementation. Natural sources of protein are always enough.”

Yash Birla gives another example of Ashwagandha, which is a highly regarded herb in Ayurveda and contains around 4 gms of protein per 100 gms. He shares, “I have always refrained from taking any supplementation other than natural sources.” “So yes, it is possible to build your body without any supplements. If you consume supplements or injections, you cannot call it a natural body. Also, it is difficult to maintain your body for a longer period of time if you only rely on supplements or injections or any other foreign source of protein which harms your body,” explains Mr Birla. He has been into fitness for over two decades now, and the only things that have supported him throughout building this perfect body are consistency, dedication, and a healthy diet routine.