Bodybuilding supplements claim to increase muscle mass, strength and endurance. Many bodybuilding supplements do not have scientific evidence to support their safety or effectiveness. Bodybuilders should be aware that some supplements are illegal, and many have been banned by sports organizations. They should also consult a physician before taking a supplement because of the risk of side effects.
Ergogenic Aids
Bodybuilding supplements fall under the category of ergogenic aids. According to a 2001 article in "American Family Physician" written by a physician at the San Antonio Military Pediatric Center, ergogenic aids are used to enhance sports performance by increasing strength, endurance and recovery. Common bodybuilding supplements include creatine, dehydroepiandrosterone (DHEA), steroids, human growth hormone (HGH), protein powder and glutamine. Other examples of ergogenic aids include stimulants like caffeine or ephedrine, amino acids, amphetamines, multivitamins and herbal supplements.
Legality
Illegal ergogenic aids include steroids and HGH, according to the "American Family Physician" article. Bodybuilding supplements that have been banned by the International Olympic Committee (IOC) and the National Collegiate Athletic Association (NCAA) include steroids and DHEA. The Mayo Clinic notes that many illegal ergogenic aids are smuggled into the U.S. and sold on the black market. Aside from the legalities of taking such supplements, there are also safety issues associated with taking substances that are not federally regulated.
Effectiveness
The "American Family Physician" article says there is positive evidence that steroids and protein can increase lean muscle mass and strength and optimize muscle repair. DHEA and HGH have not shown much benefit, and while glutamine may improve immunity it does not appear to have any other benefits. Creatine may benefit bodybuilders in the short term, but there is insufficient data regarding long term use of the supplement. The Mayo Clinic also adds that creatine is manufactured by the liver and stored in the muscles. Excess creatine is filtered out by the kidneys, which means creatine supplements may not be used by the body.
Side Effects
Side effects of steroids and DHEA may include baldness, acne, liver disease, depression, aggression, rage, unhealthy cholesterol levels and drug dependence, according to the Mayo Clinic. Men who take steroids may experience an increase in breast tissue, shrunken testicles and infertility, while women may develop a deeper voice, an enlarged clitoris and more body hair. Creatine can cause stomach or muscle cramps, nausea, diarrhea or unintentional weight gain, and in large doses it can damage the liver and kidneys. Side effects of HGH include swelling in the arms and legs, joint and muscle pain and an increased risk of diabetes and heart disease. Too much protein can overwork the kidneys and be dangerous for people with kidney disease.
Considerations
Bodybuilding supplements should not take the place of an adequate training program and a healthy diet. While supplements cannot be guaranteed for their safety or effectiveness, the Gatorade Sports Science Institute says that, at the very least, dietary supplements should carry a "USP" on the label, which means that the supplement has passed quality tests. Supplements should also be made by nationally recognized manufacturers and be accompanied by scientific research from peer-reviewed journals. Health claims on a supplement should be clear and realistic.
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