Walking through a fitness store or supplement aisle will show you just how many supplements are on the market for strength athletes. While such supplements are legal, they are not regulated by the Food and Drug Administration and may not be effective or safe. Before you pop a pill to better your performance, learn about the benefits and risks of weight lifting supplements. (Ref. 1)
Types of Supplements
Supplements are usually divided into categories based on your weightlifting goals. Caffeine, branch-chain amino acids and carbohydrate powders claim to energize you during your workout. Green tea extract, carnitine, conjugated linoleic acid, appetite suppressants, thyroid blockers and thermogenics are marketed to help you lose weight. Protein powder, glutamine and creatine aim to help build muscle faster.
Proven Benefits
A few of the supplements on the market have proven benefits for weightlifting. Caffeine, for example, can prolong the onset of fatigue while boosting your performance during exercise, reports the American Council on Exercise. Some studies show that creatine supplementation may boost strength and muscle mass in during high-intensity exercises like weight lifting. Green tea extract, when combined with caffeine, may help boost your metabolism and burn fat, says the University of Maryland Medical Center.
Risks
Supplement manufacturers have different labeling regulations than pharmaceuticals, so side effects and drug interactions may not appear on supplement bottles. The lack of FDA regulation means that supplement companies can list benefits on packaging that may not be clinically proven. According to Health Services at Columbia, most adults can get all the nutrients they need to remain healthy from a balanced diet alone. Even strength athletes, who need more protein than average adults, usually have their nutritional needs met through food sources.
Safety Tips
Always talk to your doctor before starting supplementation. If you're taking any over-the-counter or prescription medications, be sure to ask your doctor or pharmacist about any potential interactions you should be aware of.
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