Table 3 Categorization of the Ergogenic Value of Performance Enhancement, Muscle Building, and Weight Loss Supplements
From: ISSN Exercise & Sport Nutrition Review: Research & Recommendations
| Category | Muscle Building Supplements | Weight Loss Supplements | Performance Enhancement |
|---|---|---|---|
| I. Apparently effective and generally safe |
• Weight gain powders • Creatine • HMB (untrained individuals initiating training) |
• 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) |
• Water and sports drinks • Carbohydrate • Creatine • Sodium phosphate • Sodium bicarbonate • Caffeine |
| II. Possibly effective |
• Postexercise carbohydrate and protein • BCAA • Essential amino acids (EAA) • Glutamine • Protein • HMB (trained subjects) |
• High-fiber diets • Calcium • Phosphate • Green tea extract • Pyruvate/DHAP (at high doses) |
• Postexercise CHO/PRO • Glutamine • EAA • BCAA • HMB (trained subjects) • Glycerol • Low doses of ephedrine/caffeine (now banned by FDA) |
| 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) |
• 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 |
• Medium chain triglycerides • Ribose |
| 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) |
• Chromium (nondiabetics) • CLA • HCA • L-Carnitine • Pyruvate (at low doses) • Herbal diuretics • High doses of ephedrine/caffeine |
• Inosine • High doses of ephedrine/caffeine |