Detailed analisys to supplements

[Vítor C]

This is the result of the analisys of 374 studies and abstracts, performed by the International Sports Nutrition Society in 2004. This Society have classified supplements in Vitamins, Minerals and Performance Enhancement, Muscle Building, and Weight Loss Supplements.

I'm posting here only the result of the analisys to the Performance Enhancement, Muscle Building, and Weight Loss Supplements. To learn more about the other supplements, you can use this link:

http://www.sportsnutritionsociety.or...-1-44-2004.pdf

The results were classified as Apparently effective and generally safe, Possibly effective,Too early to tell and Apparently not effective and/or dangerous.

I hope this will help you in choosing the best supplements for you.

Sports Nutrition Review Journal. 1 (1):1-44, 2004. (www.sportsnutritionsociety.org)

Table 3. Categorization of the Ergogenic Value of Performance Enhancement, Muscle Building, and Weight Loss Supplements

Muscle Building Supplements

I.. Apparently effective and generally safe

• Weight gain powders
• Creatine
• HMB (untrained individuals initiating training)

II. Possibly effective

• Postexercise carbohydrate and protein
• BCAA
• Essential amino acids (EAA)
• Glutamine
• Protein
• HMB (trained subjects)

III. Too early to tell

• α-Ketoglutarate
• α-Ketoisocaproate (KIC)
• Ecdysterones
• Growth hormone releasing peptides (GHRP) and secretogues
• HMB (trained athletes)
• Isoflavones
• Sulfo-polysaccharides (myostatin inhibitors)
• Zinc/magnesium aspartate (ZMA)

IV. Apparently not effective and/or dangerous

• Boron
• Chromium
• Conjugated linoleic acids (CLA)
• Gamma oryzanol (ferulic acid)
• Prohormones
• Tribulus terrestris
• Vanadyl sulfate (vanadium)
• Yohimbe (Yohimbine)

Weight Loss Supplements

I.. Apparently effective and generally safe

• Low-calorie foods, MRPs and RTDs that help individuals maintain a hypocaloric diet
• Ephedra, caffeine, and salicin-containing thermogenic supplements taken at recommended doses in appropriate populations (now banned by FDA)

II. Possibly effective

• High-fiber diets
• Calcium
• Phosphate
• Green tea extract
• Pyruvate/DHAP (at high doses)

III. Too early to tell

• Appetite suppressants and fat blockers (Gymnema sylvestre, chitosan)
• Thermogenics (synephrine, thyroid stimulators, cayenne pepper, black pepper, ginger root)
• Lipolytic nutrients (phosphatidyl choline, betaine, Coleus forskohlii, 7- keto DHEA)
• Psychotropic Nutrients/Herbs

IV. Apparently not effective and/or dangerous

• Chromium (nondiabetics)
• CLA
• HCA
• L-Carnitine
• Pyruvate (at low doses)
• Herbal diuretics
• High doses of ephedrine/caffeine

Performance Enhancement

I.. Apparently effective and generally safe

• Water and sports drinks
• Carbohydrate
• Creatine
• Sodium phosphate
• Sodium bicarbonate
• Caffeine

II. Possibly effective

• Postexercise CHO/PRO
• Glutamine
• EAA
• BCAA
• HMB (trained subjects)
• Glycerol
• Low doses of ephedrine/caffeine (now banned by FDA)

III. Too early to tell

• Medium chain triglycerides
• Ribose

IV. Apparently not effective and/or dangerous

• Inosine
• High doses of ephedrine/caffeine