- Top bodybuilding coach Cliff Wilson uses supplements to build muscle and stay in shape.
- But he avoids supplements that are high in caffeine or “detox” supplements.
- Although the human body “detoxifies” itself, supplements high in caffeine can lead to overtraining and injury.
Cliff Wilson knows how to get people healthy.
As a top bodybuilding coach, he advises his clients on what to do and what to avoid when preparing for competition, while also looking after their health.
Wilson practices what he preaches, and that includes determining which supplements that make up a multi-billion dollar industry are worth taking.
While supplements can complement a balanced diet, there are two types of supplements Wilson says he never takes: high-caffeine pre-workout supplements and those that claim to “detoxify the body.”
He told Business Insider why.
Supplements Don’t “Detoxify” Your Body
Wilson says he avoids “detox” supplements of any kind.
“Generally, with proper nutrition, the body detoxifies itself very well,” he says. “Most detox supplements are laxatives in disguise.”
The idea that supplements or drinks can flush toxins from the body is a misconception: our kidneys, liver and digestive tract naturally flush toxins from the body.
“Our bodies are able to cleanse and detoxify themselves using normal bodily functions,” registered dietitian Rachel Hurley previously told BI. “When we breathe, when we go to the toilet, when our liver is functioning, our bodies are doing all of this cleaning and detoxifying themselves.”
Abby Sharp, another registered dietitian, agrees with Wilson, previously telling BI that most detox supplements are “just laxatives or diuretics.” Rather than “support your body’s natural detoxification mechanisms (bowel movement and urination),” there’s a better solution: just drink water and eat fiber!
High-caffeine supplements may lead to overtraining
Wilson says he’s never taken a pre-workout supplement that contains too much caffeine, as it can lead to unconsciously overtraining, putting strain on the body and increasing the risk of injury.
“A lot of people wake up exhausted and feel terrible in the morning, but if they take a high-dose pre-workout that has a ton of stimulants in it, all of a sudden they feel great and want to train harder,” he said. “It interferes with the body’s natural signals.”
Wilson still has caffeine before training because he knows it can enhance performance, but he makes sure to listen to his body and only consume it in “moderate amounts.”
For him, it’s 200 to 300 milligrams, not 400 or more. The FDA says 400 milligrams of caffeine a day is a healthy amount, but individual tolerances vary widely.
Personal trainer Luke Worthington previously told BI that when he’s low on energy, he trains at a slower pace rather than taking huge amounts of pre-workout supplements.
