Bodybuilding Supplements - Top 30 Facts You Need to Know

PART 2

When you set foot in the gym to pound the iron and do your cardio, several elements must be in place in order for you to reach your physique and performance goals. There is no substitute for hard work, focus and dedication, combined with gut-wrenching workouts and consistency with your training and nutrition, to get you huge and/or ripped. But more and more research is demonstrating the benefits of supplements for health, performance, fat loss, improved training and lean muscle building. In light of the latest scientific studies in peer-reviewed journals, we put together 30 of the best researched-based tips on supplementation and which is being posted in three parts. Part 1 (items 1 to 10) was posted last Wednesday, January 11. This is Part 2 (items 11-20) and Part 3 (items 21-30) will be posted on Wednesday, January 18. Take your training and performance to a whole new level with these surefire tips for success.

11. Caffeine Helps Athletes Overcome Moderate Pain

Legendary football coach Vince Lombardi popularized the saying “No pain, no gain.” Increases in muscle size and strength, endurance, power and speed come from pushing harder than before, and it hurts. Coping with the pain of exercise will help you move up to the next level. Scientists from the University of Oklahoma, led by Alexander Gonglach and Christopher Black, found that caffeine helped cyclists better cope with moderate but not severe pain accompanying exercise. In exercise triggering moderate pain, caffeine (five milligrams per kilogram of bodyweight) allowed athletes to do more work, ride further, produce more power and reach higher oxygen consumptions. Caffeine had no effect on exercise performance at intensities producing severe pain. Caffeine will reduce the pain of exercise, as long as the intensity is not too great. (Medicine and Science in Sport and Exercise, 48: 287-296, 2016)

12. FDA Finds Illegal Methylsynephrine in Supplements

The U.S. Food and Drug Administration (FDA) sent warning letters to seven companies after finding the stimulant methylsynephrine as a dietary ingredient in their supplements. Methylsynephrine (m-synephrine) is also known as Oxilofrine and p-hydroxyephendrine. The 1994 Dietary Supplement Health and Education Act allows the FDA to remove products from the market if they contain unsafe ingredients or their labeling is false or misleading. Methylsynephrine is on the World Anti Doping Agency’s banned substances list, and it does not meet the definition of a dietary ingredient. Bitter orange supplement extracts contain p-synephrine, a legal and natural source of synephrine. Unlike m-synephrine, p-synephrine does not raise heart rate or blood pressure. (fda.gov/Food/DietarySupplements/ProductsIngredients/ucm493282.htm)

13. Beetroot Juice or Sodium Nitrate for Boosting Nitric Oxide?

Nitric oxide is a gas secreted by the endothelial cells that line the blood vessels. It is critical for regulating blood flow, and optimal nitric oxide metabolism is an important measure of metabolic health. Increasing nitric oxide with nitrate supplements such as beetroot juice or sodium nitrate decreases blood pressure, improves endurance exercise efficiency, boosts endurance and promotes strength during weight-training programs. Beetroot juice is a miracle food. Unfortunately, beetroot is expensive and hard to find. A one-liter bottle at specialty grocery stores costs about $6— if you can find it. Making your own beetroot juice is an option but requires a relatively expensive juicer. Joelle Flueck from the University of Zürich in Switzerland, and colleagues, found that sodium nitrate supplements increased blood nitrate levels as well as beetroot juice but were not as effective for producing changes in oxygen consumption. Overall, beetroot seems to be more effective for enhancing exercise performance and lowering blood pressure than sodium nitrate. (Applied Physiology Nutrition and Metabolism, 41:1-9, 2016)

14. Beta-Alanine Increases Endurance in Middle-Aged Adults

Supplementing 2.4 grams per day of beta-alanine improved endurance and brain function in middle-aged adults— according to a study from the State University of New York at Buffalo. High-intensity exercise increases chemicals such as hydrogen ion, inorganic phosphate and adenosine diphosphate that slow biochemical reactions and promote fatigue. Buffers, such as bicarbonate and carnosine, can help neutralize these chemicals and promote performance. Carnosine, which is made from alanine, is an important antioxidant that protects cells from destruction and buffers acids that cause fatigue. Muscle carnosine levels are highly related to maximum exercise capacity. Supplementing carnosine or alanine increases muscle carnosine levels, which enhances muscle-buffering capacity. Muscle carnosine levels decrease with age, which reduces the capacity for high-intensity exercise. Beta-alanine is an effective supplement for improving endurance capacity in middle-aged adults. (Study presented at the Experimental Biology 2016 Meeting in San Diego, April 2016)

15. Conjugated Linoleic Acid Does Not Promote Fat Loss

Conjugated linoleic acid (CLA) is a popular supplement for promoting weight loss and increasing lean muscle mass, but its effectiveness remains controversial. CLA may promote muscle protein synthesis by increasing testosterone levels and improving blood sugar regulation. Alex Ribeiro from Londrina State University in Brazil, and co-workers, found that supplementing 3.2 grams per day of CLA for eight weeks during an endurance-training program had no effect on endurance, leg or trunk fat, or total body fat beyond the effects of endurance exercise alone. The study found that CLA has no effect on fat loss in obese women. (International Journal Sports Nutrition Exercise Metabolism 26: 135-144, 2016)

16. Omega-3 Enhances Fat Loss But Does Not Boost Muscle Growth

Supplementing five grams of fish oil high in omega-3 fatty acids daily, plus 30 grams of whey protein following weight workouts, had no effect on muscle hypertrophy beyond training and whey protein alone— according to an eight-week study led by Chris McGlory from the University of Stirling in Scotland. Fish oil suppressed anabolic signaling, which could have negative long-term effects— even though it might promote fat loss and cardiovascular health. Oily fish, such as tuna and salmon, contain high levels of omega-3 fatty acids, which are recommended to prevent heart attack and type 2 diabetes and promote blood vessel health. Animal studies found that increased intake of omega-3s prevented weight gain in animals consuming obesity-promoting diets, and reduced fat in overweight animals. Omega-3s should have some positive effects on weight control in humans because they suppress appetite and destroy fat cells. Omega-3s also trigger changes in human gene activity in skeletal muscle, heart, liver, intestines and adipose tissue that prevent fat deposition, promote fat use and increase energy expenditure. (Physiological Reports, 4(6), e12715, 2016)

17. Taurine Has No Effect on High-Intensity Performance

Taurine does not improve high-intensity running performance— according to a Brazilian study. Taurine is an amino acid that helps regulate cell fluid balance and calcium levels, protects cells against reactive oxygen species, stabilizes cell membranes and decreases inflammation. It is found in high concentrations in nerve and muscle cells. It is also a prominent ingredient in many energy drinks and supplements. It crosses the blood-brain barrier and is involved in a variety of brain functions. However, few studies have examined its effectiveness in improving athletic performance.Taurine provides some protection against blood clotting from taking anabolic steroids, but does not improve exercise performance. (Applied Physiology, Nutrition and Metabolism, 14:498-503, 2016)

18. Beta-Alanine Increases Endurance and Strength

High-intensity exercise increases chemicals such as hydrogen ion, inorganic phosphate and adenosine diphosphate that slow biochemical reactions and promote fatigue. Buffers, such as bicarbonate and carnosine, can help neutralize these chemicals and promote performance. Carnosine, which is made from alanine, is an important antioxidant that protects cells from destruction and buffers acids that cause fatigue. Muscle carnosine levels are highly related to maximum exercise capacity. Supplementing carnosine or alanine increases muscle carnosine levels, which enhances muscle-buffering capacity. Muscle carnosine levels decrease with age, which reduces the capacity for high-intensity exercise. Jordan Glenn from the University of Arkansas, and co-workers, found that supplementing beta-alanine for 28 days in female masters athletes increased lower body muscle strength and exercise capacity, compared to a placebo (fake alanine). Beta-alanine is an effective supplement for intensely training, older female athletes. (Journal Strength Conditioning Research, 30: 200-207, 2016)

19. HMB Prevents Inflammation and Immune System Suppression During Intense Training

Beta-hydroxy-beta-methylbutyrate (HMB) is a metabolite of the amino acid leucine. HMB prevents protein breakdown and promotes hypertrophy in beginning weight trainers, and decreases body fat and increases lean mass in power athletes. A study led by Jay Hoffman from the University of Central Florida in Orlando found that HMB might help prevent the effects of overtraining. Intense exercise such as extreme military training or repeated cross-training workouts often results in overtraining, suppression of the immune system and muscle breakdown. This can lead to decreased performance, upper respiratory infections and damaged muscle tissue. Supplementing HMB (three grams per day) for 23 days reduced symptoms of immune system suppression, inflammation and muscle deterioration in combat soldiers involved in intense military training, compared to a placebo (fake HMB). Examples of training stresses included six to eight hours of night navigation across difficult terrain, carrying heavy loads for long distances and severe sleep deprivation. HMB is an effective supplement for people involved in sustained heavy training. (Nutrition Research, 36: 553-563, 2016)

20. Bitter Orange Extract Safe in Healthy People

Bitter orange (Citrus aurantium) is a nervous system stimulator included in many weight loss and energy-boosting supplements. Scientists from Creighton University Medical Center and Jordan University of Science and Technology concluded that a single dose of bitter orange extract (49 milligrams p-synephrine) had no effect on the electrocardiogram, heart rate, systolic blood pressure, or standard clinical blood chemistry tests. It increased diastolic blood pressure slightly and temporarily. They concluded that the supplement is safe when taken as directed. Energy-boosting supplements reduce the perception of fatigue during exercise. They make workouts seem easier and might boost performance by increasing training adherence (i.e., showing up at the gym). These products make athletes want to train and help sustain workout intensity. We don’t know much about the long-term safety of these products.

(Phytotherapy Research 30: 842-847, 2016)

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