Ditch the quick fix: 5 easy ways to replace expensive supplements

Everyone likes a quick fix. It’s why the shelves at your local drugstore are overflowing with products. Supplement companies use buzzwords to convince you that their product will make you lose five kilograms in a week, live to 100, and have the skin of a Japanese baby until you die. A pill or powder sounds a whole lot easier than maintaining regular hydration or preparing nutrient-dense and satiating meals. But I’m gonna be real with you. The word “supplement” shows exactly what they do — they supplement a nutritious diet and well-rounded training plan.

Therefore, you will be doing yourself an immense physical and financial favor — and will improve your body composition — by spending your money on high-quality, whole foods to nourish your body and fuel your training. Here are five supplements that are generally considered worthwhile, but you might want to reconsider replacing them with something else.

1. Eat ikura instead of buying collagen

Collagen in Japan is all the rage for glowing skin. Collagen drinks, powders, and pills…they’re everywhere. Tourists stock up and take them to their home countries like there’s no tomorrow, but ingesting collagen massively is unlikely to improve your skin quality or have any miracle anti-aging benefits.

When you consume collagen, it combines with stomach acid to form gelatin. The gelatin is then broken down in your intestines to create the four non-essential (read: “unnecessary”) amino acids, glycine, proline, arginine, and hydroxyproline. Those proteins get broken down into individual amino acids to be absorbed, the body synthesizes new peptides it needs, but it is not guaranteed that the body will re-synthesize the ingested collagen back into collagen for glowing skin.

While there are studies that prove that beef gelatin may help inflammation in joints, most collagen in Japan is sourced from mackerel. Commercial powders are also laden with sugars (artificial and real). The better bang for your buck is to consume high-quality fish, not only for the collagen but also for the omega 3 fatty acids and protein content. At upwards of ¥5,000/month for collagen powders and drinks, you’re better off treating yourself to some nice ikura (salmon roe), which will boost your collagen and help you stay hydrated.

2. Drink Pocari Sweat instead of BCAAs

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