Whatever your fitness goal, there's a supplement to help you achieve it. While supplements aren't necessary for optimal health, they can improve the efficiency of your efforts and help make up for imperfections in your diet and training. The diverse array of supplements available derive their effects from the ingredient blends used. To better understand which supplements will support your goals, research common ingredients so you can gauge the potential effects, side effects and safety. Note also that the supplement industry is not regulated by the U.S. Food and Drug Administration, so consult your doctor before using any supplements.
Increased Muscle Mass
One of the most common effects for supplements to claim is the ability to increase your muscle mass. While this may be true, several other factors play into your attempts to gain muscle. You must exercise intensely enough to spur growth. You also must supply your body with enough calories to create muscle mass, and allow your body sufficient rest so it can recover from your workouts. Supplements that claim to increase muscle mass may contain ingredients such as tribulus or D-aspartic acid to enhance testosterone production. As research published in the October 2009 issue of the journal "Reproductive Biology and Endocrinology" explains, D-aspartic acid is an amino acid that regulates testosterone and luteinizing hormone production.
Fat Burning
Thanks in part to the obesity epidemic in the United States, fat-burning supplements are top sellers, whether online, in supplement shops and even in grocery stores. These supplements tend to contain ingredients that stimulate the central nervous system, such as caffeine, yerba mate and yohimbine. Fat-burning supplements may also include herbal ingredients such as green tea leaf extract and ginseng. Research published in the February 2009 issue of the journal "Phytotherapy Research" indicates that ginseng does not actually burn fat, but may reduce fat by improving insulin sensitivity.
Increased Energy
Supplements intended to increase energy levels come in pills, drinks and powders. These supplements tend to have similar ingredients to fat-burning products --- namely stimulants such as caffeine. Other products contain amino acids such as taurine and tyrosine. Energy supplements are not without side effects, though --- a June 2010 article in the journal "The Physician and Sports Medicine" notes that health concerns linked to energy drinks include cardiac arrest, seizure and tooth decay.
Improved Recovery
Because most supplements are intended for use in conjunction with exercise, many products claim to enhance recovery from strenuous athletic activity. These supplements may include amino acids, protein and simple carbohydrates such as fructose. The formulas may vary depending on the targeted activity --- endurance-recovery products tend to prioritize carbohydrates over protein, while strength-training recovery products tend to prioritize protein.
References
- "Reproductive Biology and Endocrinology"; The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats; E Topo et al.; October 2007
- "Phytotherapy Research"; Antiobesity effects of wild ginseng (Panax ginseng C.A. Meyer) mediated by PPAR-gamma, GLUT4 and LPL in ob/ob mice; ML Mollah et al.; February 2009
- "The Physician and Sports Medicine"; Energy drinks: a review of use and safety for athletes; E Duchan, ND Patel, C Feucht; June 2010
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