If you're a fitness fanatic, it sometimes seems as though a healthy diet and regular exercise isn't quite enough. Dietary supplements purport to give you better results from your exercise plan. However, workout supplements might not live up to their word-of-mouth reputation. The American Council on Exercise, or ACE, says that very few of these supplements have science behind them to prove that they work.
About Supplements
Workout supplements claim to offer you special benefits. They give you more energy. They help you build more lean muscle mass while burning body fat. The most important thing you should know about workout supplements is that they are not drugs, as classified by the U.S. Food and Drug Administration. Workout supplements are dietary supplements and fall into the same category as multivitamins, weight loss supplements and herbal supplements used in complementary and alternative healing. Workout supplements do not receive the same pre-market approval the FDA gives to prescription and nonprescription drugs. What this means to you, the consumer, is that you have only the manufacturer's word that they're safe -- and that they're effective.
Popular Workout Supplements
ACE reviews some of the ingredients used in more popular workout supplements. Caffeine -- the same stuff that's in your morning coffee -- gives you a boost of energy when used in not only supplements, but energy drinks. Creatine is popular with professional athletes who engage in sports such as sprinting and weightlifting, which require short bouts of intense energy. Carnitine and chromium picolinate have reputations as fat burners that also increase your performance during workouts. Protein supplements such as whey protein, glutamine, arginine and branched chain amino acids, or BCAAs, purportedly contribute to muscle growth and post workout muscle repair.
Effectiveness
ACE indicates that despite the variety of supplements available that claim to enhance your level of fitness, most of the time, advertising claims won't live up to your expectations. You may build up a tolerance to using caffeine -- also, when taken in large doses, caffeine can be dangerous to your health. There's still no scientific evidence that carnitine and chromium picolinate give you any special benefits. Similarly, there's no research to show that amino acids are helpful, even when taken in large doses. According to ACE, research does suggest that creatine may be useful to enhance muscle mass and boost strength during vigorous activities. The effects of long-term use of creatine are unknown.
Safety Issues
Workout supplements may seem to be the safe and natural way to get a better body. Remember, however, they're not necessarily safe, especially if you're in a high-risk population. According to the FDA, if you have a chronic medical condition such as high blood pressure or heart disease, or if you're pregnant or nursing, it's best to refrain from taking dietary supplements until you get your doctor's opinion. Workout supplements can interact with the medications you take, and even with other dietary supplements. MayoClinic.com indicates that when a workout supplement manufacturer makes assertions about its product that seem too good to be true, you should question the veracity of the claims. To be on the safe side, always talk to a health-care practitioner before you take dietary supplements to address your health and fitness concerns.
References
- MayoClinic.com; Dietary Supplements Not Without Risk
- American Council on Exercise; Supplements: Too Much of a Good Thing?
- American Council on Exercise; Supplement Specifics
- U.S. Food and Drug Administration; Consumer Information; Tips For The Savvy Supplement User: Making Informed Decisions And Evaluating Information
Member Comments