5 Nutritional Supplements that Actually Work and Won't Break the Bank

Sure, supplements are great! When we're in a hurry and don't have time to broil a chicken breast; when we need a post-workout meal quick; when we're just not in the mood to fire up the microwave. As we know, however, supplements are expensive, too. There's an old adage that goes, keep it simple, stupid, and it's true. Why lose the $874 each year that the average North American spends on supplements, when you can get the same quality nutrition behind the magic door of your own fridge?

Think of these five, inexpensive alternatives as your certificate of freedom from a lifetime of costly supplements.

1.ESCHEWING THE FAT
There's been an explosion in the supplement market in recent years, and the mushroom cloud comes in the shape of "thermodynamics." These supplements claim to increase your body's fat loss, reduce your appetite, and burn inches away while maintaining lean muscle. While supplements in this category, like Hydroxycut and Xenedrine, may help you lose fat (one study showed that people who took sufficient amounts of the active ingredient in Hydroxycut lost twice as much weight as those who did not), they also run about $55 for less than a month's supply.

THE ALTERNATIVE: Instead of thermodynamic supplements, eat a large apple, which has a proven appetite suppressant: pectin. The Journal of the American College of Nutrition found that just an apple a day reduces weight and keeps the fat away.

2.WHEYT A MINUTE
The truth is, when trying to build a lean physique, whey protein is an indispensable nutrient. The problem is, most top-notch whey supplement powders - Designer Whey, Nitro-Tech, Myoplex, IsoPure - cost about $10-$12 a pound! These products are necessary for anyone trying to build their dream body, but only because you often don't have time to put together a "real" whey-rich meal.

THE ALTERNATIVE: Save yourself some cash, and when time permits, put a cup of low-fat ricotta cheese on a little fruit or into a shake. Ricotta is made almost entirely of whey, and it only runs around $3 a pound.

3.BEST BEDTIME BETS
Some of the newest and most talked about supplements are those billed to reduce catabolism. Catabolism is what happens when your body goes into "rest mode" and begins to burn muscle instead of fat - usually while you sleep. No one wants to burn muscle, and even worse, if your body does, your metabolism will slow down as a result.

THE ALTERNATIVE: Products like Z-Mass PM, Thyro Slim, Promino, and Somnabol may keep catabolism to a minimum, and they'll keep your bankroll to a minimum, too. Instead, you can eat a cup of cottage cheese before bedtime. It contains ample amounts of a protein called casein, which is just as effective at anti-catabolism.

4.WORKOUT WORK OVER
The secret is out: eating a hefty serving of high-glycemic carbs (meaning they break down quickly into glucose, or sugar) after a workout will ratchet-up your insulin levels, which in turn, will help your muscles recover quickly and grow leaner and larger. Plenty of supplement companies have taken advantage of this science with products such as Biotest Surge, ABB Mass Recovery, and Phosphagen mixes and drinks, which usually contain maltodextrin or dextrose - sugars that break down immediately to induce insulin response.

THE ALTERNATIVE: Unbelievably, white and wheat breads are higher on the glycemic index (for post workout meals, the higher the better) than even table sugar. Instead of chugging down liquid money in the form of post-workout drinks, you can have a couple of pieces of bread, or some waffles, or corn-based breakfast cereal, or rice, or even watermelon - all of these food will boost your post-workout insulin just as well. Don't forget, however, to eat protein after lifting, too; and if you don't have time to get home and fix up the meal, the products listed above are good choices. Post-workout nutrition is too important to be missed.

5.ENERGIZE YOUR BODY... AND YOUR BANK ACCOUNT
It began with the Power Bar. Now, everyone knows that getting good nutrition before exercise is important: it gives you a kick of energy, helps you workout harder, and, therefore, gets you the body you want faster. Power Bars, Pria bars, TwinLab's Energy Fuel, and Balance Bars, are all nutritionally designed to give you the energy you need - fast and convenient - and to get you the most out of your exercise. But at around $2 a serving, are they really necessary?

THE ALTERNATIVE: According to Dr. Edward F. Coyle, Professor of Sports Nutrition at the University of Texas at Austin, there's something in your kitchen that will do the trick... for much cheaper. "A tablespoon of jelly or jam between bread breaks down exactly the same way in your body as a Power Bar does," Dr. Coyle says. Of course, if you're on the run, it's easier to grab a bar than a bottle of spread and bag of bread. If you have it on hand, though, give jelly a jam, and save yourself the bucks in the process.