The Truth About Supplments Revealed

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Forward By Phil Davies
Thanks for downloading this e-book. I think youll enjoy reading it

and I hope youll find it both fascinating and useful.
Most of us, at some point, have either used or seriously considered

using nutritional supplements. That makes it big business and with
big business comes very clever and very persuasive marketing.
Its easy to be enticed by the promises of improved health, a more
attractive body and improved fitness especially when the sacrifice
of swallowing a few pills seems so small and painless.
The real sacrifice of course is the cost both to your wallet and potentially to your health.
So how do you know if a product is worth your hard earned cash? How can you be sure its
going to do what it actually claims it will without any harmful side effects?
The answer is to review the science those completely unbiased experiments conducted by
totally impartial scientists who arent in the back pocket of a supplement company. After all
Thats what Olympic Committees do.
Each country has an Olympic Committee that supports its athletes right up to Olympic level.
They have to be sure that any supplement they officially recommend is safe, legal and actually
works. Very often an Olympic Committee will cover the cost of an athletes supplements and
you can bet your bottom dollar they will only pay for independently proven products!
Of course, most of us have better things to be doing than researching scientific papers. Its
heavy going and it requires a certain degree of expertise to correctly interpret what you read.
Hence the purpose of this book
My colleague, and author, Brian Dean is a fully qualified Registered Dietician. He gets the
scientific stuff and hes reviewed it for you here.
Fortunately for us, Brian can also translate scientific jargon into meaningful and interesting
summaries. So not only is the information on these pages accurate and unbiased, its written
in plain, easy-to-apply English.
One final point
We havent reviewed every supplement on the market far from it. But we have covered the
most popular ones for now.
Consider this book as a work in progress that will be updated at regular intervals with
additional supplements. Each time we add a new batch of reviews, well send you the latest
version of the e-book by e-mail (free of charge).
Best wishes,
Phil Davies
Phil Davies BSc, CSCS
11 Supplement #2: Whey
15 Supplement #3: Glucosamine

19 Supplement #4: HMB
23 Supplement #5: CLA
27 Supplement #6: Caffeine

32 Supplement #7: CoQ10
36 Supplement #8: Echinacea

41 Supplement #9: Ephedra
45 Supplement #10: Essential Fats / Omega 369

50 Supplement #11: HGH
54 Supplement #12: Ribose
58 Supplement #13: Vitamin C & E / Antioxidants

62 Supplement #14: Chromium Picolinate
66 Supplement #15: Multivitamins
70 Supplement #16: Nitric Oxide
Table of Contents
6 Supplement #1: Creatine
It seems that every time you flip on the TV, open

a magazine, or click on an internet article, a new
supplement is screaming buy me!. With fancy graphics,
an eye grabbing headline, and a bold promise, it may
be hard to resist the call of the latest and greatest
supplement. The problem is, the vast majority of
supplements on the market are either worthless or
dangerous.
Thats not to say that

there arent a handful of
supplements that have the
backing of clinical research
and really work. There are.
But these diamonds in the
supplement rough are few
and far between.
With thousands of
supplements out there, and
plenty more on the way,
how can you even begin to
decide whats worth your
hard earned money? The sheer volume of information is downright
overwhelming.
You certainly cant rely on the agenda-driven advertisements that
the supplement companies put out. Magazine and internet articles
arent much of a help either writers hired by the supplement
companies write the vast majority of supplement content.
How do I know? Because I wrote it. For years, supplement
companies from around the world have hired me to write articles
that help promote their new cutting edge supplement. Although
I always spoke the truth, the things I wrote were often skewed in
favor of the supplement regardless of the science.
After years working on the inside, Im ready to blow the lid off
the supplement industry. In this guide, Im putting the top fitness
supplements on trial. As youll see, Im tough, but fair. This time
around, youll see supplements through the only truly objective lens:
Introduction
The Truth About Fitness

Supplments Revealed
Well be comparing and contrasting the claims with what empirical evidence
says. Sometimes the claims and evidence match up. Sometimes they dont. And
sometimes there isnt a clear-cut answer.
Believe it or not, but scientists still debate over which supplements are truly
effective and their level of effectiveness. For many supplements, the science is
far from clear. Rather than have you wait for years until the scientists sort things
out, Im going to take a birds eye view of the most current literature and present
to you the evidence as it currently stands.
Simply put, I separate the wheat from the chaff making your future supplement
decisions easy. In the long run, this will save you precious time, money, and
energy.
Before we begin, take a moment to clear your mind of the marketing messages
youve been exposed to. A clean slate will help you interpret the information
presented here.
Ready? Then put down your protein shake, spit out your pill and get ready to
learn The Truth About Fitness Supplements.
Introduction
science. No hype, no marketing, no bull. Just facts and research.
Creatine
Creatine is far from a new kid on the block in the supplement world.
Its been used for decades to boost performance. In fact, creatine is
one of the most popular supplements in the world. Used by amateur
bodybuilders and Olympic athletes and everyone in betweencreatine has a broad base of research that most other supplements
dont.
As the years progress, the number of claims

continue to pile on. Not only that, but it
seems that for every claim, a new
type of creatine is brought to market
claiming to be better absorbed, more
easily utilized, or safer. Although some of
creatines claims may be a tad strong, unlike inferior
supplements that have nothing but bold claims, creatine actually has the science
to back it up.
Claims
Increases strength, endurance, and muscle growth. Positive change in body

composition (more muscle, less body fat,). Cognitive enhancements.
How it works
In essence, creatine works by giving your muscles more energy. When your
muscle contracts, it uses up a molecule called ATP (ATP is commonly referred
to as the energy currency of your body). When ATP is plentiful, a muscle can
continue working as maximum strength. As soon as ATP falls, your muscle isnt
able to keep working at the same capacity.
Creatine works by replacing ATP molecules that are lost during exercise. Creatine
is also being investigated for its ability to act as a cell messengersending
messages to muscle tells telling them to grow. [1]
The Evidence
Overall, most of the claims for creatine have at least some evidence in their favor.
Lets look at each claim one by one.
Increase Strength: This is the claim thats most intensely researched in the
scientific community. Regarding creatine and strength, there is no debate:
creatine works at boosting strength.
Creatine
Supplement #1
Creatine
Way back in 1998, a study done at the University of Memphis found that creatine
boosted strength in a number of different exercises.[2] Fast forward to 2009, and
the evidence continues to mount. Research published in Journal of Strength and
Conditioning Research found that just 5 days of creatine supplementation gave
subjects a significant increase in strength. [3]
Increase Endurance: Its still unclear whether creatine

can help you run, swim, or do a few extra bench press reps.
Although a few studies have found that creatine improves
endurance, there are a number of others that show just the
opposite.[4]
Based on the evidence, it seems that creatine can help with muscle endurance
for strength training, but doesnt do a thing for endurance sports like cycling
or running.
Muscle Growth: Heres another area where creatine is a clear winner. Its a
no brainer that lifting more weight will result in more muscle. Thats exactly
what creatine does: by allowing you to lift a few extra reps with a few extra plates
on the barbell, youll be giving your muscles more stimulus for growth. [3]
In the long run, this translates to a significantly (and noticeable) boost in total
muscle mass.
Body Composition: With an increase in muscle, you expect to have a lower body fat
percentage and a better overall body composition, right? Not exactly.
Although most studies show that taking creatine makes muscles grow, that doesnt
always translate into a difference recognized by science. Thats because it takes
a huge increase in muscle mass to tip the scales to where body fat percentage is
deemed statistically significant.[5]
Usually this is a strength of scientific research, but in this care, its a weakness.
Thats because you may be walking around buffer than before, but a mathematical
formula finds that youre pretty much the same as you were before.
Make no mistake: creatine builds muscle and can give you a leaner and more
muscular body composition. [6]
Cognition: A fairly new, yet exciting, area of research is creatine as a brain booster.
A high-quality study out of the University of Sydney found that creatine improved
memory and concentration in a group of vegetarians.
Whether creatine is the new Ginkgo Biloba remains to be seen, but the early
research is quite promising. [7]
Creatine
Side Effects
When creatine first exploded in the bodybuilding community, there

seemed to be a public health message that creatine was dangerous.
Creatine was unfairly accused of causing minor annoyances like cramps to
life-threatening kidney damage.
Hundreds of studies later, we know better. In general, creatine is
extremely well tolerated although in some people, it may cause stomach
upset and could aggravate an already present kidney problem.
It should be noted that there arent a lot of long-term studies on creatine

use, so it may be years or decades until we understand the potential longterm ramifications of taking creatine on a regular basis.
In the meantime, take solace in the fact that a handful of long-term studies
of creatine have found no ill effects.
Research-Based Dose
There are two schools of thought regarding creatine supplementing:

loading, vs. a steady dose.
With creatine loading, youd take 5g of creatine 3 or 4 times per day for a
total of about 20g per day. After about a week of loading, you switch to the
maintenance dose. This is oftentimes repeated as a cycle.
The other school of thought is to take the normal daily dose. This normal
dose is generally between 5-10g, with 5g being the most commonly
recommended.
Although research shows that creatine loading does indeed speed up
results, loading also significantly increases the risk of stomach upset and
other minor side effects. Also, new studies indicate that taking the normal
dose over a period of time allows you to catch up to a creatine loader who
started taking creatine at the same time.
To maximize absorption, take creatine with a sugary drink because its
been shown that creatine taken with a high glycemic index drink helps
your body absorb and utilize the creatine.
Creatine
Verdict/My Take
Creatine is a perennial
best-selling supplement
for a reason: it works.
Even when ignoring
the hype from the
supplement industry,
creatine is a clear winner.
Although its still unclear
what, if any, benefit
creatine has for overall
health, when it comes to
muscle building, creatine
is second to none.
Although it may not

help endurance, even
endurance athletes can
benefit from taking
creatine. Thats because
at certain times during
an endurance event,
you tend to use your
anaerobic (no oxygen)
energy systems that
creatine helps allowing
you to sprint by your closest competitor.
Besides all that, creatine is dirt-cheap. Dont bother with forms that are supposedly
superior to creatine monohydrate. 99% of creatine research is done with creatine
monohydrate which happens to cost just pennies per serving.
The only time you may want to avoid creatine is if you have some sort of chronic
kidney problem. Otherwise, feel free to load or take a normal dose at your own pace.
Either way, youll be stronger, faster, and more muscular than you were before.
Creatine
References:
1. Engelhardt M, Neumann G, Berbalk A, Reuter I. Creatine supplementation in
endurance sports. Med & Sci Sports & Exercise 1998; 30 (7): 1123-29
2. Kreider RB, Ferreira M, Wilson M, Grindstaff P, Plisk S, Reinardy J, Cantler E,

Almada AL. Effects of creatine supplementation on body composition, strength,
and sprint performance. Med & Sci in Sports & Exercise 1998; 30 (1):73-82
3. Law YLL, Ong WS, GillianYap TL, Lim SCJ, and Chia EV. Effects of two and five
days of creatine loading on muscular strength and anaerobic power in trained
athletes. J Strength Cond Res 2009; 23(3): 906-914
4. Balsom PD, Harridge SD, Soderlund K, Sjodin B, Ekblom B. Creatine

supplementation per se does not enhance endurance exercise performance. Acta
Physiol Scand. 1993; 149; 521-3.
5. Mihic S, MacDonald JR, McKenzie S, Tarnopolsky MA. Acute creatine loading

increases fat-free mass, but does not affect blood pressure, plasma creatinine, or
CK activity in men and women. Med & Sci in Sports and Exercise 2000; 32(2), 29196
6. Huso ME; Hampl JS, Johnston CS, Swan PD. Effect of in-season creatine
supplementation on body composition and performance in rugby union football
players. Appl Physiol Nutr Metab 2007; 32 (6): 10527.
7. Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate
supplementation improves brain performance: a double blind, placebo controlled,
cros-over trial. Proc Biol Sci. 2003; 22; 270(1529): 2147-50
10
Whey Protein
Supplement #2
Whey Protein
If theres one thing tiny schoolchildren and gigantic bodybuilders

have in common, its their love for the nursery rhyme: Little Miss
Muffet sat on a tuffet eating her curds and whey. ... (although for very
different reasons). At this very moment, there are dozens of wouldbe bodybuilders shaking, stirring, or mixing whey protein into their
favorite beverage. Indeed, whey protein is considered a staple of
bodybuilding supplementation. Its particularly powerful as part of
the recovery window after a workout supposedly boosting muscle
growth and recovery.
Interestingly, whey is also being studied as a supplement to help people who may
never set foot in a gym. Recently published research has suggested that whey may
reduce the risk of heart disease, cancer, and may act as an antioxidant.
Like creatine, the benefits of whey protein arent something conjured up in a
boardroom but proven in a laboratory.
Claims
Better-absorbed form of protein, builds muscle, speeds recovery, boosts immunity.
How it works
Whey protein has two major routes of functioning: its amino acid composition and
its immunoglobulin concentration. The amino acids in whey (the building blocks
of protein) are prime for muscle building. Because whey has extremely high levels
of branch chain amino acids the amino acids found mostly in muscle its ideal for
giving your body the building blocks it
needs for growth and repair.
What makes whey
protein particularly
unique is its ability
to communicate
with the body
essentially
telling it to
ramp up immunity
and make new muscle
tissue. [1]
11
Whey protein has a mountain of scientific research in its favor bolstering the vast
majority of the health claims found on the side of the oversized containers.
Whey Protein
Evidence
Absorption: It turns out that not only is whey better absorbed, but also absorbed
faster than other types of protein. Normally, absorption speed wouldnt make a lick of
difference for your body, but theres one critical point in time where whey shines: right
after your workout.
The period following your strength training session, known as the recovery window
is one of the most critical times for muscle growth. In the recovery window, your body
is primed for muscle building. Your damaged muscles are hungry for nutrients and will
go to great lengths to utilize the nutrients that theyre given. Because whey is quickly
available for your body, it maximizes the potential benefits during this recovery
window. [1]
Builds Muscle: Theres really no debate
here: whey builds muscle. Sure, the
absorption speed plays a role, but that
doesnt tell the whole story. Because whey
protein is composed mostly of BCAAs,
it provides your body with something it
needs most to build new muscle high
quality amino acids.
In fact, a study published in the

International Journal of Sport Nutrition
and Exercise Metabolism found that
whey protein significantly increased the
potential for muscle growth from strength
training. [2]
Increases Strength: It may seem like a no-brainer that more muscle translates to
more strength but this isnt always the case. Theres an important distinction to be
made between functional muscle and plain old muscle. The former helps you run,
jump, and lift more while the latter makes you look better flexing in front of the mirror.
Luckily, whey protein builds the kind of muscles that makes you stronger. Research
presented at the American Physiological Association in San Diego found that when
athletes were trained and given whey protein, they improved their lifting capacity
more than the same group that received a placebo. Bottom line: whey makes you
strong. [3]
12
In this regard, you simply cant beat whey protein. Ive already shown you that whey
is absorbed faster, better, and has a ludicrously high concentration of BCAAs. But
what makes whey the gold standard for protein is its ability to act as a cell signaler
ramping up the enzymes that build muscle.
A study published in the Journal of Science and Medicine in Sport found that whey
protein helps muscle damaged from training repair and recover faster by ramping up
protein synthesis the process that initiates muscle growth. [4]
Immunity: Whey protein contains a number of unique proteins called

immunoglobulin. These immunoglobulin interact with your bodys immune system to
help it create more body-shielding immune cells. Research published in the Journal of
Nutrition found that the immunoglobulins in whey significantly improved the bodys
innate immunity helping it ward off a wide variety of potential invaders. [5]
Chronic Disease: Although there is some promising literature pointing towards
whey as stir-able intervention to offset the most common diseases of our time there
still needs to be more research before whey gets prescribed to cancer patients.[1]
Side Effects: In general, whey is exceptionally well tolerated. Unless you have a milk
allergy, theres no reason to avoid whey protein. The only time whey can becomes
detrimental to health is if its eaten in place of meals. In that case its ousting essential
nutrients found in whole foods.
Research-Based Dose
Timing is just an important as the

amount. Its best to take 24-40g of
whey protein right after your workout.
Verdict
Whether you want to be buff or just

in better shape, whey protein can be a
tremendous boon to all things muscle.
Because of its fairly wide variety of
health benefits with almost no side
effects there isnt much of a reason not to be taking whey protein.
Although beneficial on its own, there are two ways to skyrocket wheys effectiveness.
The first is to take creatine with whey after your workout. The literature is very clear
on this: whey + creatine outperforms whey or creatine alone every single time. The
second is to take your whey with some sort of carbohydrate source. It appears that
the carbohydrates help shuttle whey into the muscles that need it most.
Whey Protein
Aids Recovery: Recovery is crucial for two reasons: firstly, its the time that your
body is ready to pack on new muscle. Also, faster recovery means that you bounce
back faster so you come back stronger for your next session.
13
1. Krissansen GW. Emerging Health Properties of Whey Proteins and Their Clinical
Implications. Jorn Amer. College of Nutrition 2007; 26 (6): 713S-723S
2. Burke DG, Chilibeck PD, Davidson KS, Candow DG, Farthing J, Smith-Palmer T. The
effect of whey protein supplementation with and without creatine monohydrate
combined with resistance training on lean tissue mass and muscle strength. Int J Sport
Nutr Exerc Metab. 2001; 11(3): 349-64
3. Davis JL. Whey + Creatine = More Muscle Strength. WebMD 2003.
4. Buckley JD, Thomson RL, Coates AM, Howe RC, DeNichilo MO, Rowney MK.
Supplementation with a whey protein hydrolysate enhances recovery of muscle forcegenerating capacity following eccentric exercise. Journal of Sci and Med in Sport
2008;06:007
5. Rusu D, Drouin R, Pouliot Y, Gauthier S, Poubelle PE. A Bovine Whey Protein Extract
Can Enhance Innate Immunity by Priming Normal Human Blood Neutrophils. J Nutr
2009; 139 (2) 386-93
Whey Protein
References
14
Glucosamine
Supplement #3
Glucosamine
controversial supplements.
If your aching joints have

you walking around like
the tin man from The
Wizard of Oz, you may be
considering glucosamine.
If so, youre far from alone:
glucosamine is the #1 topselling supplement in the
world. Sure, an aging nation
with weak joints plays a
major role but fitness buffs
are also top users of this
The reason that glucosamine is controversial is not because its claims are completely
unjustified - its that theres so much conflicting research. Despite being one of the
most intensely supplements of all time (with a whopping 1500+ research studies),
there remains a lack of conclusive evidence for or against its use.
Claims
Reduces joint pain, builds stronger cartilage and joint tissue, treats osteoarthritis,
reduces inflammation.
How it works
Glucosamine seems to work in two ways: as a structural component to joints and by

reducing inflammation. For your body to produce strong, new tissue, it requires the
necessary building blocks, called precursors. Glucosamine itself is one of the most
important precursors in the joint-creation process. The theory is that by having more
glucosamine floating around, youll naturally ramp up the pathways for creating new
joint tissue. [1]
An emerging area of research is glucosamines ability to fight inflammation.
Although inflammation is a natural process that helps your body heal, if it spirals
out of control in the joints, it can cause pain and degeneration. Indeed, studies have
shown that glucosamine is able to block the enzymes that your body uses to increase
inflammation acting as a natural Tylenol. [1]
15
Glucosamine
Evidence
Builds Strong Joints and Cartilage: Glucosamine has been shown to make joints
stronger in two ways: bolstering production of new joint cells and preventing joint
cells from an early death. Amazingly, glucosamine directly interacts with your genes,
shutting off the enzymes that are programmed to kill joint cells. [2]
In the long run, this leads to a net positive balance of joint tissue translating to burly,
strong joints that can take on the wear and tear of life.
Treats Osteoarthritis: Although osteoarthritis tends to affect mostly older folks, that
doesnt mean young fitness buffs are immune to this debilitating condition. Years of
high impact sports like marathon running, power lifting, and track and field can do
a number on your joints. In fact, osteoarthritis simply means inflammation in the
joints.
As is its trademark, the results of glucosamine research in the treatment of

osteoarthritis are inconclusive. Some studies show that is helps people in pain get back
on their feet, and some have shown that its all in the subjects heads. [4]
Reducing Inflammation: You
can track almost every chronic
disease, from heart disease to a
bad back, to inflammation. In fact,
popular over the counter drugs
like Tylenol and ibuprofen work by
blocking the enzymes that ramp up
inflammation.
It turns out that glucosamine does

the same thing, only naturally. A
number of studies have shown
that glucosamine is able to reduce
harmful inflammation in a test tube
and in the human body. [2]
Reducing Joint Pain: This is
clearly glucosamines most
important health claim. Its nice
that glucosamine can reduce
inflammation in a lab, but it doesnt
mean a thing if you still wake up
stiff as a board. Although there
have been literally hundreds of
16
Glucosamine
studies concluding that glucosamine is an effective natural pain reliever, most of them
are now considered bunk because they didnt use a placebo.
It turns out that the placebo effect for pain relievers like glucosamine is extremely high.
Even though the person may feel better, it may have nothing to do with the supplement
his mind is playing tricks on him.
In the last few years, two large-scale studies have set out to set the record straight. The
first, a giant study funded by the National Institute of Health, found that glucosamine
fared no better than placebo in improving chronic knee pain. Not to be outdone, another
high quality study published in Arthritis Rheumatology found that glucosamine was
effective at treating knee pain. [5,6]
Needless to say, this confusion has had researches scratching their heads as much as the
subjects were grabbing their achy joints.
Side effects
Theres some concern that glucosamine may make it more difficult for diabetics to
control blood sugar, but recent research has vaulted this concern into question and
doubt. [7] Also, glucosamine is made from shellfish, so if youre allergic to shellfish, its
best to steer clear. Otherwise, glucosamine has the backing of thousands of consumers
and research subjects who take glucosamine everyday without issue.
Research-backed dose
The typical dose is 1,500mg per day. For an added boost, you may want to take a
glucosamine supplement that also contains chrondroitin. It seems that this one-two
punch works better than glucosamine alone.
Verdict/My Take
In my opinion, it will be years before theres any clarity regarding glucosamine. If you
look at the research data, youll find that glucosamine works tremendously well for
some, and does nothing for others. Scientists are forced to aggregate the data and come
up with a broad based conclusion, but you arent. You may be one of the outliers who
feels like a million bucks after taking glucosamine.
The only way to tell is to try it yourself. Understand that some of your relief will be a
placebo effect - after all youre only human. But if you can get back into the gym pain-free
again, does it really matter whether its the glucosamine or your hopeful mind?
After all, glucosamine is generally well tolerated and comes with an extremely low risk of
side effects. If youre frustrated with the joint treatments youve tried thus far, you may
want to give glucosamine a shot to see how well it works for you.
17
1. Reginster JY, Deroisy R, Rovati LC, Lee RL, Lejeune E, Bruyere O, Giacovelli G,
Henrotin Y, Dacre JE, Gossett C. Long-term effects of glucosamine sulphate on
osteoarthritis progression: a randomised, placebo-controlled clinical trial, Lancet
2001; 357(9252):251-6.
2. Chan PS, Caron JP, Orth MW. Short-term gene expression changes in cartilage
explants stimulated with interleukin beta plus glucosamine and chondroitin
sulfate. J. Rheumatol. 2006; 33 (7): 1329-40.
3. Uitterlinden EJ, Jahr H, Koevoet J, Jenniskens Y, Bierma-Zeinstra S, DeGroot J,

Verhaar J, Weinans H, van Osch G. Glucosamine decreases expression of anabolic
and catabolic genes in human osteoarthritic cartilage explants. Osteoarthritis
Cartilage. 2006; 14 (3): 250-7.
4. Vangsness CT Jr, Spiker W, Erickson J. A review of evidence-based medicine for

glucosamine and chondroitin sulfate use in knee osteoarthritis. Arthroscopy. 2009
Jan;25(1):86-94. Epub 2008 Sep 30.
5. Clegg DO, Reda DJ et al. Glucosamine, chondroitin sulfate, and the two
in combination for painful knee osteoarthritis. N Engl J Med. 2006 Feb
23;354(8):795-808.
6. Herrero-Beaumont G, Ivorra JA. Glucosamine sulfate in the treatment of knee

osteoarthritis symptoms: a randomized, double-blind, placebo-controlled study
using acetaminophen as a side comparator. Arthritis Rheum. 2007 Feb;56(2):55567.
7. Powels M, Jacobs JR, Span PN, Lutterman JA, Smits P, Tack CJ. Short term
glucosamine infusion does not affect insulin sensitivity in humans. J Clin
Endocrinol Metab. 2001; 86: 2099-2103.
Glucosamine
References
18
HMB
Supplement #4
HMB
Although not nearly as popular as creatine or whey protein, HMB has a

fervent following with athletes of all kinds. HMB has been made popular
by bodybuilders, but now professional athletes like football players and
endurance competitors are driving the growth in popularity.
HMB marketers are pushing some very dramatic claims regarding HMB citing
scientific evidence. But unlike glucosamine, with thousands of studies, HMB only has a
handful. But as youll see, those studies are very clear regarding HMB and its claims.
Claims
Builds muscle, improves strength, boosts endurance, burns fat, and lowers
cholesterol.
How it works
HMBs main mode of action isnt in directly stimulating muscle, but preventing
muscle breakdown. In the long run, this results in more muscle. HMB blocks muscle
breakdown by directly blocking the enzymes that attack muscle fibers.
New research is suggesting that HMB may also act on muscle much like whey: telling
your body to build more muscle via a bump in protein synthesis.
Evidence
Builds Muscle: Lets look at an early study on HMB to see how much muscle it
can give you. A study found in the Journal of Applied Physiology a group of men
were given HMB or placebo. In just 2 weeks, the muscle mass of the HMB group
significantly increased. [1] This may not sound remarkable, but keep in mind that 2
19
HMB
weeks is a very short time to pile on muscle mass, yet HMB was able to do just that.
As the weeks marched on, muscle continued to grow. Other studies have confirmed
the findings of this early research.
Increases Strength: In the past, there had been some debate as to whether
HMB increased strength in people who were already fit and strong. Thats when
researchers out of Massey University in New Zealand decided to give HMB to welltrained athletes.
Surprisingly, they found that HMB was in fact able to increase lower body strength
when compared to placebo. [2] Since then, these findings have been confirmed in
study after study. It turns out that whether youre a gym rat or couch potato, HMB
can help you lift more.
Boosts Endurance: When HMB is

given to endurance athletes, it has
been shown to help their damaged
muscles recover. It seems that the
same signaling pathways that HMB
works with to help weightlifters
pack on muscle also benefits
endurance athletes by helping their
muscles repair after a particularly
strenuous workout. Also, a small
study in endurance athletes fond
that HMB boosted oxygen capacity,
known as Vo2 Max, when undergoing interval training. [3]
Its yet to be determined whether HMB can actually give a direct boon to endurance
athletes like runners and swimmers. Unfortunately, most of this research is short
term not allowing enough time to see whether the enhanced recovery can actually
help endurance athletes run, pedal, or swim for a longer period of time.
Fat Loss: By no means should HMB be considered a fat burner. Although one
study was able to find that HMB helped with fat loss, it was a small study with
70-year-old men. The vast majority of research suggests that HMB may transfer
some bodyweight from fat to muscle, but its not enough to be considered
significant. [4]
Lowering Cholesterol: For most fit people, high cholesterol is the last thing on
their mind. However, there are a few health nuts that due to a genetic abnormality
cant seem to keep their cholesterol under control.
HMB may be able to help your heart and your bicep at the same time. A 2001 study
20
HMB
found that HMB was able to drop bad cholesterol (LDL) by a whopping 28%.
However, there hasnt yet been a follow up study so its unclear whether HMBs
benefit on cholesterol is legitimate. [5]
Side effects: In the research, reports of side effects are extremely rare although
there hasnt been a single study that looked at HMB for any long-term effects.
Research backed dose
Although you can take anywhere from 1.5g to 5g to see a benefit, it seems that 3-5g
is the sweet spot for HMB.
My Verdict
There might not be as large of a library of research for HMB as there is for some
other supplements, but make no mistake HMB builds muscle and boosts strength.
It does so quickly and significantly.
Before sprinting to the drugstore
to buy your bottle, make sure you
keep these HMB drawbacks in
mind:
Price: HMB is not cheap. Unlike

whey protein and creatine both of
which are effective and reasonably
priced HMB can cost you. A
typical serving of HMB can be up
to 8x more than creatine. This
comes without the guarantee of
effectiveness that choices like whey
and creatine bring to the table.
Long-Term Effects: Although most supplements are studied over a week or month,
not years, theres usually at least a bit of published research investigating whether a
supplement may be dangerous to long-term heath.
This cant be said for HMB. Therefore, if you decide to take HMB for years, you may
be rolling the dice.
If youre a hardcore bodybuilder who has maxed out the effects of other
supplements and have some money to burn, by all means, try HMB. But if youre a
gym rat who just wants a better beach body, creatine and whey are certainly better
options for you.
21
HMB
References
1. Nissen S, Sharp R, Ray M, Rathmacher JA, Rice D, Fuller Jr. JC, Connelly AS,
Abrmrad N. Effect of leucine metabolite -hydroxy--methylbutyrate on muscle
metabolism during resistance-exercise training. J Appl Physiol 1996; 81: 20952104
2. Thomson JS, Watson PE, Rowlands DS, Effects of nine weeks of beta-hydroxybeta- methylbutyrate supplementation on strength and body composition in
resistance trained men, J. Strength Cond. Res. 2009; 23: 827-835
3. Lamboley CR, Royer D, Dionne IJ. Effects of beta-hydroxy-beta-methylbutyrate

on aerobic-performance components and body composition in college students.
Int J Sport Nutr Exerc Metab 2007; 17 (1): 56-69
4. Vukovich MD, Stubbs NB, Bohlken RM. Body composition in 70-year-old adults
responds to dietary beta-hydroxy-beta-methylbutyrate similarly to that of young
adults. J Nutr 2001; 131: 204952.
5. Coelho C.W, Carvalho T. Effects of HMB supplementation on LDL-cholesterol,
strength, and body composition of patients with hypercholesterolemia, Med. &
Sci. in Sports & Exer. 2001; 33:s340
22
CLA
Supplement #5
CLA
When eaten in the diet, CLA is nothing more than a run of the mill
fat molecule. But when taken in high doses in supplement form, its
effects on the body begin to emerge. Although CLA supplements have
been traditionally thought of as a weight loss supplement, theyve
found a niche in the lean and fit community as well. Because of CLAs
purported ability to boost metabolism and burn fat two things that
just about anyone would be happy with more of its popularity is
increasing.
More and more research looking into new aspects of CLA climbs every year
suggesting that the discovery of CLA as a fat burner was only scratching the
surface.
Claims
Boosts metabolism, decreases belly fat, builds muscle, fights insulin resistance,
and boosts immunity.
How it Works
Its not fully understood how CLA is able to exert its effects on the body. In most
laboratory studies, CLA behaves like a fat because it is. Although omega-3s are a
type of fat thats shown to do more than just provide the body
with energy from fat, this level of research hasnt
been done on CLA. [1]
The research that does exist, suggests

that CLA may interact with some of
your bodys enzymes- shutting down
production of inflammatory proteins
that damage and stress the body. One study
also found that CLA blocks the production of an
enzyme that helps your body store body fat. CLA
may also act as an antioxidant fighting free radical
damage in cells.
Regardless of its mechanism of action, the
30 or so studies on CLA have focused on
end results like fat loss, muscle gain, and
calories burned factors that are much
23
CLA
more important to you than anything that could be discovered in a test tube.
Evidence
Increase Metabolism: A faster metabolism is the most preferable way to get leaner. You
literally burn calories in your sleep! However, despite supplement company claims, a
significant increase in metabolism is hard to find. That is, unless you count CLA.
It seems that CLA gives your sagging metabolism a kick in the pants. A study published in
International Journal of Obesity found that giving CLA to people trying to lose weight was
able to increase the calories they burned throughout the day.[2]
Theres no reason to think that CLA wont ramp up metabolism even if youre not in
weight loss mode. In fact, weight loss tends to suppress metabolism, making CLAs
metabolism boost in this study even more impressive. It stands to reason that if you take
CLA while maintaining weight then you can see the same metabolic effect.
Insulin resistance: Research is conflicting as to whether CLA benefits or impairs insulin

resistance. The majority of studies on CLA and insulin resistance were done on type 2
diabetics making it difficult to determine how CLA will influence insulin sensitivity in
healthy people. If CLA reduces body fat and increases muscle, this will indirectly, yet
positively, influence insulin sensitivity. [3]
Bottom line: if youre already fit, active, and eat a solid

diet, insulin sensitivity isnt something that needs to
be on your radar screen. Your healthy lifestyle will do
more for insulin resistance than CLA could ever hope to
do.
Decrease Belly Fat: If theres an area thats most
resistant to diet and exercise, its the abdominal region.
It appears that CLA may be able to put your love
handles in its crosshairs and burn away some of that
stubborn belly fat.
A 2001 study out of Sweden found that CLA was able to

decrease abdominal fat, without concomitant effects
on overall obesity or other cardiovascular risk factors.
In other words, the belly fat loss seen from CLA wasnt
collateral damage from an overall loss of fat, but
instead a targeted assault. [4]
It seems that CLAs action of making cells more sensitive to insulin prevents the blood
glucose spikes that tend to result in unwanted abdominal fat storage.
Builds Muscle: Although a handful of studies have found that CLA does indeed help one
pack on some extra muscle mass, the effect is probably small. An analysis of a large group
24
CLA
of CLA research found that CLA was effective at

burning fat, but not building new muscle tissue.
What CLA does is improve body composition

the ratio of fat to muscle. Even though CLA
may not give you any more muscle, but via fat
burning, you may find yourself with an improved
body composition. [5]
To maximize the fat torching effects of CLA,

somewhere between 2-3.5g seems to be the
idea dose. The research that found the most
profound fat loss used 3.4g.
Side effects
CLA has been associated with some fairly

significant side effects. One study found that
CLA increases oxidative stress, while another
found that taking CLA regularly made you 1/3 more likely to develop gallstones.
CLA doesnt have years of research or long-term studies to see whether these side
effects are real or the result of a preexisting condition that subjects had. Although CLA is
considered safe (after all, its used in ethical research), it should be used with a tad bit of
caution. [6]
My Take
The decision to take CLA depends entirely on your goals. If youre looking to add a few
extra plates to your bench press, look elsewhere. The strength and muscle building effects
from CLA are real, but modest. There are a handful of other supplements that are leagues
more effective than CLA.
On the other hand, if you spend half of your free time slaving away on a treadmill and still
cant seem to get rid of those love handles, CLA may be for you. Because it has the unique
ability to boost total metabolism and laser-target belly fat, CLA may just be the best
supplement out there for shedding those pesky abdominal-laden pounds.
However, the side effects from taking CLA are a bit concerning, although the vast majority
of CLA users do so without any ill effects. I want to bring to your attention a 2004 study
published in the Journal of Nutrition that found an entire year of CLA supplementation
was safe and well received by the subjects. I recommend taking about 2g for a few weeks
to see if you notice a benefit or side effects. It may turn out that 2g works for you and a
lower dose will surely drop the side effect risk considerably.
Its important to note that no amount of CLA will compensate for a poor diet or a
sedentary lifestyle. After all, they call CLA a supplement for a reason it supplements
what youre already doing.
25
CLA
References
1. Terpstra AHM. Effects of conjugated linoleic acid on body composition
and plasma lipids in humans: an overview of the literature. Am J Clin Nutr
2004;79:35261
2. U Risrus, L Berglund and B Vessby. Conjugated linoleic acid (CLA) reduced

abdominal adipose tissue in obese middle-aged men with signs of the metabolic
syndrome: a randomised controlled trial International Journal of Obesity (2001)
25, 1129-1135
3. Gaullier JM, Halse J, Hoye K, Kristiansen K, Fagertun H, Vik H, Gudmundsen O.

Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy
overweight humans. Amer Jour of Clin Nutr 2004; 79 (6): 1118-1125
4. Risrus U, Vessby B, rnlv J, Basu S. Effects of cis-9,trans-11 conjugated
linoleic acid supplementation on insulin sensitivity, lipid peroxidation, and
proinflammatory markers in obese men.
Am J Clin Nutr. 2004; 80 (2): 279-83.
5. Blankson H, Stakkestad JA, Fagertun H, Thom E, Wadstein J, Gudmundsen

O. Conjugated Linoleic Acid Reduces Body Fat Mass in Overweight and Obese
Humans. Journal of Nutr 2000; 130: 2943-48 PMID 11110851
6. Kim YJ, Lee KW, Lee HJ. Total Antioxidant Capacity of Arginine-Conjugated
Linoleic Acid (CLA) Complex. J. Agric. Food Chem 2004; 52 (3): 439-44
26
Caffeine
Caffeine
Supplement #6
Do you go directly from Starbucks to the gym and back again? Good.
Research from around the globe is pointing towards caffeine as one of
the safest and most effective ways to boost performance.
Besides giving you a jolt
for your workouts, caffeine
has some other unexpected
benefits. From helping
you think clearly during
competitions to burning
away excess fat, caffeine is
more than just a morning
pick me up its a legitimate
performance-enhancing
supplement in a cup.
Claims
Increases strength during

workouts, increases
metabolism, burns fat,
boosts endurance, quickens
recovery, helps coordination,
How it works
As you may remember from this mornings cup of dark roast, caffeine is a potent
stimulator of the nervous system. In other words, caffeine increases adrenaline
release. Adrenaline, known as the fight or flight hormone, travels around the body
forcing your body to exert more energy. This may explain how caffeine can increase
metabolism and fat burning.
Importantly, caffeine has been shown to spare glycogen carbs that are stored in
muscles to give them quick bursts of energy. Not only that, but brand new research
shows that caffeine actually helps you store glycogen after a workout, making you
bounce back faster next time around. [1]
27
Increases Strength: It seems that caffeine can give you a significant strength boost
even if youre already strong to begin with. A small, but well-done, group of research
studies suggest that caffeine can help you lift heavier and heavier weights. [2]
Caffeine
Evidence
Metabolism: Theres no debate as to whether caffeine increases metabolism. The

debate is whether it amounts to anything in the long run. Some studies have found that
caffeine increases metabolism by more than 10% -the equivalent of burning an extra
200+ calories per day. Unfortunately, it seems that this boost to metabolism quickly
wears off.
Which leads us to our next
caffeinated claim:
Burns Fat: Controversy

continues to swirl regarding
caffeine, weight loss, and fat
burning. Although caffeine
has been shown to burn fat in
the short term, when subjects
are followed in the long-term,
caffeine doesnt do much of
anything to peoples waistlines.
[3]
It used to be thought that the combination of caffeine and cardio would do the trick. A
recent well-done study published in The Journal of Strength & Conditioning Research
found that a full 2 months of caffeine supplementation didnt budge fat anymore than a
placebo. [4]
Although far from conclusive, this study strongly suggests that caffeine alone isnt the
answer for losing a few extra pounds.
Increases Endurance: Theres no doubt that caffeine can prevent you form hitting
the wall during your 5K or halfway through your last set of squats. Caffeine can
accomplish this by keeping your body from using up precious glycogen. When
glycogen runs out, your workout takes a hit. Caffeines ability to give you a second
wind is far from trivial most studies find that caffeine increases endurance by a
whopping 25%. [5]
In fact, caffeine works so well that its is listed as a banned substance by many
professional sports organizations.
Helps recovery: Although caffeine is recommended as part of a post-recovery

strategy, it acids in recovery not through directly stimulating muscle growth, but by
helping your muscles bounce back faster.
After your workout, muscle glycogen is depleted. When eating your post-workout
carbs, your body works full throttle to turn the carbs that you eat into glycogen.
28
Caffeine
Caffeine takes the carbs
that would otherwise
be routed to fat storage
and stuffs them into
muscle. A recent study
found that caffeine
skyrocketed glycogen
storage by 50-60%![6]
Coordination/
Cognition: Although
mindlessly peddling
away on a stationary
bike may not require a
whole lot of dexterity, for many competitive sports, coordination can make or break your
efforts.
If youre in that camp, then caffeine can do double duty for you. Not only will it help your
athleticism boost, but it may also help you perform better in your given sport.
Ideally, you want to take 0.451.36 mg caffeine per lb (13 mg per kg) of body weight. For
a 70kg person, this translates to a dose of about 70-240mg a dosage that can easily be
obtained by drinking a small to medium cup of coffee. [1]
Although some research suggests that the higher range of caffeine is the most effective
dosage, you may get the same benefits from a lower dose like 0.450.9 mg caffeine per
lb (12 mg per kg). Try the low dose and see how you feel, and only increase if you feel
that you need it. Also, timing is key: get your caffeine fix 30-60 minutes before your next
workout for it to kick in at the right time.
Side effects
As morning commuters prove on a daily basis, caffeine has very few negative side effects.
However, if you take too much in one sitting, symptoms like nervousness, shaking, and
anxiety are fairly common.
Also, if youve never touched a cup of coffee or green tea, then its wise to take a very low
dose and work your way up. Otherwise, a sudden rush of 250mg or more of caffeine can
29
Caffeine
make you a jittery mess.
My take
Although caffeines ability to fight fat remains controversial, its boon to working
out does not. An expert in caffeine and performance research, Dr. Mark Tarnopolsky
of McMaster University in Canada recently told the New York Times: There is so
much data on this that its unbelievable, he said. Its just unequivocal that caffeine
improves performance. Its been shown in well-respected labs in multiple places
around the world.
However, the caffeine conundrum that researchers face today is that caffeine can
clearly make you workout longer and harder yet why doesnt the fat fly off? In other
words, how can caffeine help you run harder, lift more, and spend more time in gym,
yet leave your flab untouched?
It will be years before this question gets a definitive answer. Theres no doubt that
caffeine can make you a better athlete. Its also relatively safe and easy to take. In fact,
its probable that you already take caffeine everyday you may just not be timing or
dosing it correctly for workouts.
I personally take caffeine to help me think clearly and to workout harder. Has it made
me more buff? Hard to say. All I know is that I love coffee almost as much as I love
working out, and its definitely not hurting my physique so why not?
30
Caffeine
References
1. Burke LM. Caffeine and sports performance. Appl Physiol Nutr Metab 2008; 33
(6): 1319-34
2. Jacobson BH, Weber MD, Claypool L, Hunt LE. Effect of caffeine on maximal
strength and power in lite male athletes. Br J Sports Med 1992; 2 (4): 276-80
3. Acheson KJ, Zahorska-Markiewicz B, Pittet P, Anantharaman K, Jequier E. Caffeine

and coffee: their influence on metabolic rate and substrate utilization in normal
weight and obese individuals. Amer J Clin Nutr 1980; 33: 989-97
4. Malek MH, Housh, TJ, Coburn JW, Beck TW, Schmidt RJ, Housh DJ, Johnson GO.
Effects of Eight Weeks of Caffeine Supplementation and Endurance Training on
Aerobic Fitness and Body Composition. J Strength & Cond Res 2006; 20 (4)
5. Bell DG, McLellan TM. Exercise endurance 1, 3, and 6 h after caffeine ingestion in
caffeine users and nonusers. J Appl Physiol 2002; 93: 12271234.
6. John L. Ivy, Harold W. Goforth, Jr., Bruce M. Damon, Thomas R. McCauley, Edward
C. Parsons, and Thomas B. Price/ Early postexercise muscle glycogen recovery is
enhanced with a carbohydrate-protein supplement. J Appl Physiol, Oct 2002; 93:
1337 - 1344.
31
CoQ10
Supplement #7
CoQ10
5 years ago, it seemed like no one had even heard of CoQ10. As of late,
CoQ10 is a supplement that has the backing of some of the top nutrition
scientists in the world. Even though CoQ10 is marketed as a miracle
supplement that can treat everything from heart disease to cocaine
dependency, the research for the vast majority of its claims are sparse or
nonexistent.
But that doesnt mean that CoQ10 doesnt have a

place for fit people. From working harder to helping
muscles recover, research in CoQ10 in athletes is
fairly strong.
Claims
According to The Mayo Clinic, there are no less

than two-dozen claims for CoQ10. For this section,
we will focus on the claims that have a direct
connection with athletic performance, body
composition, and disease prevention.
How it works
CoQ10 is an enzyme in the body that helps cells

produce energy. In cells that need to make the most
energy, like heart and muscle cells, CoQ10 is used
up quickly. As people age, CoQ10 has been shown
to clearly fall. Its been theorized that this drop on CoQ10 can lead to a whole host of
health problems: from heart failure to cancer.[1]
Also, CoQ10 is a powerful antioxidant. The science is very clear in the relationship
between oxidation and disease if oxidation continues unabated, the risk of chronic
disease skyrockets.
Evidence
Performance: An early study of cross country skiers, which are some of the most wellconditioned athletes on Earth, found that CoQ10 was effective at boosting a handful of
different performance indicators like endurance, speed, and fatigue.[2]
Its unclear why CoQ10 is able to help performance. A 2008 study published in
Nutrition, The International Journal of Applied and Basic Nutritional Sciences shed
32
CoQ10
some light on this question. In this study, the researchers noted that giving CoQ10
to athletes was able to help offset muscle fatigue during workouts. [3] Its well
documented that premature muscle fatigue causes a serious drop in performance
forcing your workout to take a serious hit.
Muscle Protection: An interesting research

study on martial arts competitors showed that
CoQ10 is able to offset workout-related muscle
damage. After giving martial artists CoQ10 for 20
days, the competitors who trained and took CoQ10
had almost half the levels of important markers of
muscle damage as the placebo group. Preventing
muscle damage is critical unchecked muscle damage
slows recovery and makes muscle recovery an uphill
process. [4]
Although promising, Its not yet clear if this effect will
make a difference in the long run.
Body Composition: One of the most popular claims

behind CoQ10 is its ability to boost metabolism,
thereby accelerating fat loss. However, the research is
still very foggy in this area.
composition.[5]
Although one study found that low CoQ10 levels

were associated with higher body fat and less
muscle mass, there hasnt been any follow up
research to conclusively link CoQ10 with body
Disease prevention: Although there is significantly more research in the area of

CoQ10 and long-term health, its still too soon to say if CoQ10 definitely wards off
disease.
One of the areas where CoQ10 has been proven effective is in treating high blood
pressure (hypertension). Of course, if high blood pressure is under control, the risk
of developing heart disease or a stroke freefalls.
Other diseases like diabetes, cancer, and Alzheimers need a few more years of
research. Although its conceivable that CoQ10 may reduce the risk of these diseases
but the research isnt as clear as the marketers would have you believe. [6]
33
CoQ10
Side effects
The only side effect thats commonly seen is upset stomach. Other than that, CoQ10 is
a very safe supplement.
The recommended adult dose is 30 - 200 mg daily. Its also important to note that
because CoQ10 is fat soluble, you should take it with a meal for better absorption.
My Take
Because research on CoQ10 is in its infancy, most of the claims surrounding CoQ10 are
either exaggerated or flat out made up. If youre looking for a supplement to help your
workouts or physique, CoQ10 shouldnt be your first choice.
Although early research is promising, when putting CoQ10 in the perspective of
all known performance enhancers, its a very weak supplement, especially when
compared to creatine, HMB and other proven supplements. In other words, CoQ10
might help your body, but it might do nothing. On the other hand, you can bank on
the fact that creatine and whey protein are going to give your workouts and results a
serious jolt.
Chronic disease prevention is another story. Researchers have only begun to scratch
the surface on what a CoQ10 deficiency means. Although low CoQ10 levels have
been associated with a number of serious health problems, very few studies have been
conclusive. Id recommend taking CoQ10 only if youre a little long in the tooth and are
worried about heart disease, cancer, or other common chronic diseases.
Otherwise, youre much better off spending your hard earned cash on other
supplements that almost certainly work.
34
CoQ10
References
1. Ho MJ, Bellusci A, Wright JM. Blood pressure lowering efficacy of coenzyme Q10
for primary hypertension. Cochrane Database Syst Rev. 2009 Oct 7;(4):CD007435.
2. Mizuno K, Tanaka M, Nozaki S, Mizuma H, Ataka S, Thara T, Sugino T, Shirai T,
Kajimoto Y, Kuratsune H, Kajimoto O, Watanabe Y. Antifatigue effects of coenzyme
Q10 during physical fatigue. Intl J of Applied & Basic Nutrl Sci 2008; 24: 293-99
3. Cooke M, Iosia M, Buford T, Shelmadine B, Hudson G, Kerksick C, Rasmussen C,
Greenwood M, Leutholtz B, Willoughby D, Kreider R. Effects of acute and 14-day
coenzyme Q10 supplementation on exercise performance in both trained and
untrained individuals. J int Soc Sports Nutr. 2008; 5: 8
4. Daniells S. CoQ10 may cut muscle injuries for athletes. Nutraingredients.com 2008.
5. Ravaglia G., Forti P., Maioli F., Scali R.C., Boschi F., Cicognani A., Morini P., Gasbarrini
G. Coenzyme Q10 plasma levels and body composition in elderly males (1996)
Archives of Gerontology and Geriatrics, 22 (SUPPL.1), pp. 539-543.
6. Sarter B. Coenzyme Q10 and cardiovascular disease: a review. J Cardiovasc Nurs.
2002 Jul;16(4):9-20. Review.
35
Echinacea
Echinacea, a natural floral extract, is sold at the drugstore as a cold and

flu remedy. However, Echinacea is emerging as a potential boon for
athletes who want to increase their endurance. Also, because Echinacea
is a potent antioxidant, it may be able to fight off the inevitable oxidation
that occurs from intense exercise.
However, the dosage for athletes is quite high oftentimes 7x the amount youd
take for the sniffles. However, if youre an endurance athlete, it may be worth giving
Echinacea a second look. Regardless of your health goals, colds and flus are far from
enjoyable and can derail progress in the gym. For that reason alone, Echinacea is
worth a second look.
Echinacea
Supplement #8
36
Echinacea
Claims
Boosts Immunity/Prevents colds, shortens duration of sickness, increases Erythropoietin

levels.
How it works
Echinacea is able to directly stimulate increased immune cell production. In essence, this
translates to more soldiers in your immune system army. These same immune system
cells also tell the kidneys to produce more Erythropoietin increasing red blood cells
production.
Evidence
Immunity: Theres some fairly strong and convincing evidence

regarding Echinaceas ability to give immunity a boost. However,
there is still an intense debate to whether Echinaceas influence
on the immune system is strong enough to actually keep the
common cold at bay.
A recent review done by Keith I. Block at the University of
Illinois concluded that yes, Echinacea is able to not only
reduce the risk of contracting a cold in the first place, but also
help your body fight off the cold that you already have. [1]
However, a extremely well controlled trial on Echinacea and
the common cold published in the New England Journal
of Medicine found that Echinacea had no effect on cold
development or duration of symptoms. [2]
As you read this, more Echinacea research is going
on in University laboratories somewhere in the
world. Even so, its going to be a while until we get a
determination on whether Echinacea is a true coldfighter or just an urban legend.
Cutting Cold Symptom Time in Athletes: Recently, theres been a buzz about Echinacea
as a supplement to help athletes bounce back from colds even faster. Even though exercise
itself is a natural immune system booster, during the period following a tough bout of
exercise, your immune system actually becomes more vulnerable to attack.
Not only that, but colds and the flu tend to infect the lungs and airways making a
hardcore gym session a real challenge. A recently published study out of Elmhurst College
and Detroits Wayne State University found that Echinacea was able to cut the duration
of time that athletes were sick by more than half dropping the impact of the illness on
treatment. [3,4]
37
Thats why the endurance world

got a buzz when a study published
Journal of Sports Nutrition and
Exercise Metabolism found that highdose Echinacea was able to increase
Erythropoietin (EPO) levels and
endurance. EPO is a hormone made
by the kidneys that control red blood
cell production. [5]Athletes of all kinds go to great lengths (including blood
transfusions) to give their EPO levels a shot in the arm. However, it seems that
Echinacea may be a legitimate way to accomplish this.
However, the dose used in thats study was 7g of dried roota dose that exceeds
even the most liberal of recommendations.
Side effects
Although issues are rare, taking Echinacea comes with a set of risks. The most
alarming of which is a serious, but rare, allergic reaction. It should be said that in
the scientific literature, Echinacea is almost always tolerated without issues (even
at high doses), but it is important to point out the possibility of an Echinacea
allergy.
Research Backed Dose
According to the University of Maryland Medical Center, the proper dose for
Echinacea is as follows:
Dried for use in a beverage such as tea: 1 - 2 grams dried root
Liquid extract: 2 - 3 ml
Powdered extract containing 4% phenolics: 300 mg
Unlike most supplements, Echinacea is not one to be taken everyday. The
maximum consecutive use is about 10-14 days. For illness, its best to take
Echinacea when first feeling the signs of a cold or flu coming on.
Echinacea
Increasing EPO: One of the more

interesting areas of Echinacea research
is its purported ability to increase
endurance. Although most fit people
workout for no longer than an hour,
for those that participate in sports
like cycling and marathon running,
endurance is crucial.
38
The science is certainly stronger in favor of Echinacea as an illness treatment

than as a preventer. Even though being under the weather after being on a roll at
the gym or at your sport can be a drag, taking Echinacea may do nothing to keep
that pesky cold from striking.
Echinacea
My Take
However, if you wake up with a sore throat and a serious cough, its not a bad
idea to reach for the bottle of Echinacea. Its likely that youll bounce back from
the illness a lot faster than you would with bed rest alone.
Regarding Echinacea and EPO, more research needs to be done. Although the
potential is great, follow up research with a larger group and a closer look at
side effects needs to be done. Like most supplements, the long-term effects of
taking Echinacea for years remain to be determined. It doesnt take a large leap
of faith to assume that a mega-dose would greatly increase the risk of these yet
to be determined long-term issues.
Bottom line: if youre groggy and sneezing non-stop, take Echinacea. Otherwise,
your best line of defense for the cold and flu hand washing- should be all the
protection you need.
39
Echinacea
References
1. Linde K, Barrett B, Woelkart K, Bauer R, Melchart D. Echinacea for preventing and
treating the common cold. Cochrane Database Syst Rev. 2006; (1): CD000530.
2. Turner RB, Bauer R, Woelkart K, Hulsey TC, Gangemi JD. An evaluation of
Echinacea angustifolia in experimental rhinovirus infections. The New England
Journal of Medicine. 2005; 353(4): 341348.
3. Granato H. Echinacea May Support Immunity in Athletes. Nat Prod Insider 2007
4. Block KI. Immune System Effects of Echinacea, Ginseng, and Astragalus: A Review.
Intergrative Cancer Therapies 2003; 2 (3): 247-67
5. Whitehead MT, Martin TD, Scheett TP, Webster MJ.Int J Sport Nutr Exerc Metab.
2007 Aug;17(4):378-90.
40
Ephedra
Supplement #9
Ephedra
Ephredra/Ephedrine is one of the most

controversial supplements in the world.
It seem that the only thing about ephedra
that isnt controversial is its ability to
burn fat. Although deemed dangerous by a
number of health organizations (and even
the US government), due to its remarkable
effectiveness, the demand for Ephedra
remains unabated.
Claims
Through the introduction of Ephedra-free

ephedrine, that demand can be legally satiated. Even
so, safety questions linger. Theres no question that
Ephedra use is a risk. Read on to see whether the risk
is worth it.
Burns fat, aids in weight loss, improves athletic performance.
How it works
Like caffeine, ephedra is a potent nervous system stimulator, although ephedras

ability to promote adrenal release is much stronger than most reasonable doses of
caffeine. Most importantly, the stimulation of the nervous system with ephedra is
strong enough to boost metabolism and fat burning. [1]
Evidence
Burns Fat: Its clear that ephedra burns fat right after the first dose. If taken
regularly, the fat burning can add up to a significant amount. One of the best puttogether studies out of St Lukes-Roosevelt Hospital and Columbia University
concluded that a combination of caffeine and ephedra was able to help people drop
up to 8 lbs. of fat when taken for 6 months.[2]
This study lends credence to the fact that ephedra can be taken over the long-term
and still have a fat-loss benefit. However, its unclear whether the weight would stay
off if one chose to stop taking ephedra. Also, this particular study, and many others
looked at a caffeine/ephedra combination so its difficult to say that ephedra alone
would be effective for the long haul.
41
Ephedra
Bottom line: ephedra alone most likely reduces fat, although for the benefit to
stick, you probably have to take ephedra indefinitely. If not, research suggests
that the weight will fly back on the moment you stop.
Weight loss: Looking to drop
some serious pounds -not just
burn away an ounce or two of
abdominal fat? According to a
report commissioned by the
United States government, you
should look beyond ephedra.
This report, done by the RAND

corporation with government
funding, analyzed all available data
regarding ephedra and weight
loss. Although they agreed that
ephedra can give your weight loss
efforts a jolt, the weight is more
than likely to creep back on even
if you continue to take ephedra. [3]
Performance: Early research suggested that Ephedra may be able to increase

the maximum oxygen consumption (VO2 max) in athletes. Surprisingly, most
new research has frowned upon the use of ephedra as a performance enhancer
not because of safety concerns, but because it likely doesnt work. In fact, a welldone study published in the Journal of Applied Physiology found that ephedra
didnt do a thing to help trained cyclists perform any better. [4]
Also, because caffeine works much the same way as ephedra, it was thought
that using them together would also help athletes exercise harder and longer.
This may be the case, as evidenced by an astounding 35% endurance increase
seen in one study. [5]Although a small number of studies do support a caffeine/
ephedra combination for exercise, the tiny amount of published research makes
ephedras influence on exercise uncertain.
Side effects
Theres little debate that ephedra is a risky supplement. Scientists from around
the globe have found that the risks associated with ephedra are both serious
and common. From heart attacks, to stroke, and even sudden death, ephedra has
been linked to a surprisingly vast number of health problems.[6]
42
Ephedra
Its this controversy that has lawmakers, the media, and athletic commissions up in
arms about Ephedra. Is all the controversy fair?
A review published in The Annals of Internal Medicine, gives a resounding yes to
that question. After reviewing the published literature and comparing it with the
side effect risk of other common herbal supplements, the ephedra made you 100700 times more likely to end up with a serious health problem.[7]
What about ephedra-free ephedra, like ephedrine? Although a clever way to
sidestep bans, many researchers see the new line of ephedra products just as
dangerous as the original.
The newer ephedra compounds, usually made with a similar herbal plant called
bitter orange, are under scrutiny by scientists. In fact, The National Center for
Complementary and Alternative Medicine concludes: there is currently little
evidence that bitter orange is safer to use than ephedra.
Although almost any amount is considered unsafe, most research has used 50100mg per day with a fairly low risk of side effects (although these subjects were
under fairly intense medical supervision).
My verdict
Youd have to pay me a lot of money to take Ephedra. The risk is just too great. Sure,
it may get rid of a bit of fat that Im not thrilled about, but its not worth it to me
to jeopardize my health. Even if the short-term results give you a bit of temporary
satisfaction, you have to take ephedra for the rest of your life to maintain it.
Will you drop dead after taking your first ephedra tablet? Probably not. Honestly, the
risk from ephedra may be blown a bit out of proportion by the media, but its still
the most dangerous supplement on the market. Is it really worth the risk of a heart
attack for a few weeks of a 6-pack?
Not only that, but other supplements like green tea extract work almost as well and
actually benefit overall health not harm it. If youve tried everything to drop those
last 5 kilos or want to look lean for beach season, there are a whole host of other
approaches (both supplement and non-supplement) that work just as well without
forcing you to roll the dice on your health.
43
Ephedra
References
1. Astrup A, Bulow J, Madsen J, Christensen NJ. Contribution of BAT and skeletal
muscle to thermogenesis induced by ephedrine in man. Am J Physiol Endocrinol
Metab 1985; 248: E507-E515
2. Boozer CN, Daly PA, Homel P. Herbal ephedra/caffeine for weight loss: a
6-month randomized safety and efficacy trial. Int J Obes Relat Metab Disord. 2002
May;26(5):593-604
3. Shekelle PG, Morton SC, Maglione M, Hardy ML, Mojica W, Suttorp M, Rhodes S,
Hilton L, Gagne J. Ephedra and Ephedrine for Weight Loss and Athletic Performance
Enhancement. Rand Corporation
4. Gillies H, Derman WE, Noakes TD, Smith P, Evans A, Gabriels G. Pseudoephedrine
is without ergogenic effects during prolonged exercise. J Appl Physiol 1996; 81 (6):
2611-7
5. Bell DG, Jacobs I, Zamecnik J. Effects of caffeine, ephedrine and their combination
on time to exhaustion during high-intensity exercise. Eur J Appl Physiol Occup
Physiol 1998; 77 (5): 427-33
6. Powers ME. Ephedra and Its Application to Sport Performance: Another Concern
for the Athletic Trainer? J Athl Train 2001; 36 (4): 420-24
7. Bent S, Tiedt TN, Odden MC, Shlipak MG. The relative safety of ephedra compared
with other herbal products. Ann Intern Med 2003; 138 (6): 46871
44
Essential Fats / Omega 369

Of all the supplements on the market,
none seem to have the range of claims
as essential fats do. Essential fats,
especially omega-3s are pushed as
cancer fighters, a weight loss tool,
and even as a depression treatment.
Although some of these claims
overhype the research, theres no
doubting that fish oil has a mountain
of research backing it up as a
supplement health miracle.
Supplement #10
Although plant sources of essential fats, like

flaxseeds and tofu, are generally healthy,
they arent nearly as powerful as fish oil.
Knowing that, its no wonder that fish oil

has been flying off the shelves recently.
However, getting the benefits of omega-3s
isnt as simple as walking into your local supplement shop blindfolded and reaching for
the first thing that hits your hand. There are some critical guideless for choosing a fish oil
that will make sure that you get the benefits youre looking for.
Claims
Like CoQ10, fish oil has an incredible amount of health claims. Well stick to some of the
most common and relevant health claims here.
How it works
As discussed in the glucosamine section, inflammation is the root cause of all chronic
disease. If you can reduce inflammation, you can bet your risk of developing chronic
disease will freefall.
Fish oil is one of the most powerful inflammation fighters known to man. Fish oil acts to
block enzymes that ramp up inflammation. Not only that, but fish oil activates genes that
help your body relax- furthering the drop in inflammation levels. [1]
45
One other way fish oil seems to do its work is by making cells more fluid. Fluid cells
are less likely to cause problems like hardened arteries or painful joints. The outside
layer of your cells are mostly made up of fat. If that fat layer is made up of bad fats like
saturated and trans fats, your cells will be stiff and rigid. On the other hand, if they are
made up of healthy fats, like omega-3s, then theyll be fluid. Whether your cells end up
stiff as a board or loose like a rubber band depend entirely on the types of fat that you
put into your body its the ultimate you are what you eat scenario.
Evidence
enzymes that your body relies on to store fat. [2,3]
Burns Fat: Who would have

thought that fish would help your
love handles disappear? Although a
bold claim, research is consistently
showing that fish oil is a legitimate
fat burner. And unlike ephedra,
which is like playing Russian
Roulette with your body, fish oil
gives you head to toe benefits.
A 2007 study published in The
American Journal of Clinical
Nutrition found that fish oil, when
combined with exercise, helped
people lose 3x more fat than if
the participants didnt take fish
oil. Other studies have shown
that omega-3s directly block the
Treats Depression: Although being physically active is one of the best ways to ward off
depression, this debilitating disease can hit just about anyone. The great news is that fish
oil seems to help your brain work even better making depression symptoms disappear.
Remember how fish oil makes your cells more fluid? When this effect hits your brain
cells, it helps your brain cells function more efficiently releasing more feel good
hormones like dopamine in the process. The end result? Better moods, reduced anxiety,
and reduced risk of depressive episodes.
Research published in Archives of General Psychiatry illustrates just how effective fish
oil can be. When given fish oil, 64 patients with severe depression reported improved
symptoms outperforming the placebo group by 4x.[4] In fact, fish oil has been
46
Lowers Cholesterol: It seems that fish oil may be able to reduce a certain fat found in
the blood, triglycerides. Triglycerides are a form of fat in the blood which raise the risk
of cardiovascular disease. As you may expect, fish oil is especially good at dropping out
of control triglyceride levels.
If youre an active person with low HDL, then fish oil can give your good cholesterol a
bump. A 2007 study out of University of South Australia found that the combination of
fish oil and cardio bumped up sagging HDL levels. [2]
Prevents Cardiovascular Disease: Its one thing to have low cholesterol, but its
quite another to fight off cardiovascular disease. Fortunately, fish oil works in
the long term. Because it goes after a number of risk factors: triglycerides,
fat stores, and inflammation, its amazingly effective at reducing the risk
of getting a heart attack or stroke. [5]
Side Effects
Most people tolerate fish oil extremely well. The only population
that needs to be careful are people on blood thinners. Other
than that, you can take a reasonable dose of fish oil without
worry.
That is assuming that youre taking a fish oil supplement that is free of heavy metals
and toxins. Fish are notorious for accumulating toxins that eventually make their way
into fish oil, and into you. Although the research isnt yet clear, taking in nasty toxins
like mercury can wreak havoc on your body especially your brain.
Fortunately, its fairly easy to find a fish oil supplement thats purified and free of these
dangerous toxins.
Honestly, it may be a bit misleading to say that fish oil is inherently beneficial. Its
actually the omega-3s in the fish oil, EPA and DHA, that do the work. Thats why, when
crafting an ideal dose, its ideal to look at the amount of DHA and EPA that you take
not just the fish oil.
The current recommendations are to take between 500mg to 800mg of combined DHA
and EPA per day. Most fish oil contains about 400mg of DHA+EPA in every 1 gram of
fish oil, although this can vary greatly between brands. It takes a bit of math to get the
perfect dose, but its most definitely worth it.
consistently shown to work better than most of the common prescription treatments
for depression.
47
My Take
Whether you take it to ward off a heart attack or to look leaner in a bathing suit, fish oil
is the real deal. Dont bother with Omega 3,6,9 blends. Most people get plenty of omega6s and omega-9s its omega-3s that most are missing out on.
I love fish oil, and recommend it without reservation, for these reasons:
1. Proven Effective: Although Im reluctant to ever use the word proven, in the case
of fish oil, its well warranted. Thats because, when it comes to fat loss, triglycerides
lowering, and mood lifting, fish oil has a boatload of research showing that it works.
2. Bang For Your Buck: As opposed to other supplements, which have a single benefit,
fish oil has a handful. Its not terribly expensive, and if you consider all that it does, fish
oil is a real steal.
3. Safety: Most supplements are chemicals manufactured in a lab. Fish oil is a
supplement thats fairly close to nature. This may seem unimportant, but it becomes
clear from the fact that fish oil has so few side effects, that its natural source pays off.
If youre not taking fish oil, you have to ask yourself why? Its a fantastic safe
supplement that really works!
48
1. Wang C, Harris WS. n-3 Fatty acids from fish or fish-oil supplements, but not alphalinolenic acid, benefit cardiovascular disease outcomes in primary- and secondaryprevention studies: a systematic review. Am J Clin Nutr. 2006 Jul;84(1):5-17.
2. Hill AM, Buckley JD, Murphy KJ, Howe PRC. Combining fish-oil supplements with
regular aerobic exercise improves body composition and cardiovascular disease risk
factors. Am J of Clin Nutr 2007; 85 (5): 1267-74
3. Belzung, F, Raclot T, Groscolas R. Fish oil n-3 fatty acids selectively limit the
hypertrophy of abdominal fat depots in growing rats fed high-fat diets. Am J Physiol
Regul Integr Comp Physiol 1993; 264 (6): R1111-R1118
4. Stoll AL, Severus WE, Freeman MP, Rueter S, Zboyan HA, Diamond E, Cress KK,
Marangell LB. Omega 3 Fatty Acids in Bipolar Disorder. Arc of Gen Psych 1999; 56:
407-12
5. Kris-Etherton PM, Harris WS, Appel LJ. Fish Consumption, Fish Oil, Omega-3 Fatty
Acids, and Cardiovascular Disease. Circulation 2002; 160: 2747
References
49
HGH
Supplement #11
HGH
HGH shot on the radar screen of most people after reports of its
widespread use by professional athletes. After HGHs ban by almost every
major athletic body, pro athletes of all types were being linked to HGH use
and suffering the consequences.
Why were these talented athletes putting their careers on the line? Because
they were convinced that HGH works. Indeed, HGH does have a fair bit
of research behind it, although claims of it being a wonder drug are
wild exaggerations. That doesnt stop bodybuilders from taking
HGH to help them bulk up and get lean despite the long-term
health risks.
Claims
Builds muscle, boosts athletic performance, burns fat,

slows aging.
How it works
Human growth hormone (HGH) is a hormone thats

naturally produced by the body. HGH interacts
with a number of different areas of the body
especially muscle cells. In fact, HGH is one of the
most important hormones in your body for making
muscle cells grow in size.
Also, after youre 30th birthday, natural HGH levels begin to freefall. Its been suggested
that taking HGH can reverse some of the inevitable health issues, such as osteoporosis
and muscle loss, that come with getting older.
Evidence
Builds Muscle: Theres no doubt that HGH builds muscle. Take this study done by
researchers at University of New Mexico School of Medicine. When they gave high
doses of HGH to elite athletes, a population presumed to have already hit the ceiling of
muscle gain, they somehow were able to grow even more muscle. [1] Although skeptical
researchers thought that the sudden growth of muscle was actually water weight, more
sophisticated research has shown these claims to be false.
50
HGH
A well-done study published in The Journal of Clinical Endocrinology & Metabolism
looked at how HGH actually influenced muscle cells. They found that HGH ramped up
pathways necessary for muscle growth and protein metabolism. [2]
Boost Athletic
Performance: It seems
logical that more muscle
would help athletes perform
at an even higher level.
Surprisingly, theres been a
lack of consistency on this.
Some studies have found
that HGH aids in training and
exercise, while others have
shown that HGH can even
make performance worse.
A recently published
review entitled Systematic
Review: The Effects of
Growth Hormone on Athletic Performance concluded that: However, our review of the
limited published literature suggests that although growth hormone may alter body
composition, it has minimal effect on key athletic performance outcomes and may, in fact,
be associated with worsened exercise capacity.[3]
Fat Loss/Body Composition: Through its ability to build muscle, HGH can certainly
improve body composition (the important ratio of fat to muscle). However, it remains to
be seen whether HGH can fight fat directly. Some studies have shown that HGH can burn
fat, while others show that it only influences body fat % through an increase in muscle.
[1,4]
Looking at the fat loss research as a whole, it seems that HGH can help people who are
overweight shed fat. But if youre already lean to begin with, HGH wont make you any
more lean than you already are.
Slows Aging: The outrageous claim that HGH can reverse the aging process is rooted in
a study published in the New England Journal of Medicine in the early 90s. In that study,
the researchers gave HGH to older men who had low HGH levels. The HGH was able to
successfully reduce excess fat and help them put on a pound or two of muscle. [5]
However, recent research on older men show that, although HGH can improve with body
composition, it doesnt influence other aging factors like cholesterol levels of oxygen
capacity. [6]
51
HGH
Side Effects
In general, HGH is not as safe as most other supplements on the market. Because of its
ability to profoundly affect many areas of the body, HGH is more akin to a drug than
a vitamin. Also, theres a lack of research on HGH given to people for the long term.
However, there is enough research out there to suggest that HGH is a risky supplement to
take even temporarily.
A review of the safety of HGH published in The Annals of Internal Medicine concluded
that HGH drastically increased the risk of: soft tissue edema, arthralgias, carpal tunnel
syndrome, and gynecomastia and were somewhat more likely to experience the onset of
diabetes mellitus and impaired fasting glucose.[3]
Although some of potential HGH side effects are minor or reversible, diabetes is a serious
condition thats consistently tied to HGH use.[7]
Research-Backed Dose
The ideal dosage range is 14 micrograms to 36 micrograms per kilogram of body weight.
My Take
Its clear from the biochemical and clinical research that HGH builds serious muscle.
It may also help you lean out and cut some excess fat. In other words, if youre a
bodybuilder, HGH is a perfect supplement for your goals. However, if youre an athlete
that wants to improve at your sport, HGH is not the supplement for you. The pro athletes
who have used HGH to get to the top have done so under false assumptions HGH likely
does very little to make you a better athlete.
Like ephedra, HGH doesnt seem to be worth the risk. Although it may give you bigger
biceps and a leaner waist, its potential health implications down the road make it a
dangerous thing to take. Sure, I want a better body just like anyone else, but Im not
willing to have diabetes for the rest of my life to get there.
Are the side effects overstated? Possibly. Its true that there isnt a lot of long-term
research on HGH use, but the few that are out there strong suggest that taking HGH isnt
healthy.
Bottom line: if you want to bulk up and lean out, youre better off sticking with provensafe supplements like creatine, whey, and fish oil. Leave the HGH to the nave baseball
player who just failed his drug test.
52
HGH
References
1. Crist DM, Peake GT, Egan PA, Waters DL. Body composition response to exogenous
GH during training in highly conditioned adults. J Appl Physiol 1988; 65: 579-84
2. Healy ML, Gibney J, Russell-Jones DL, Pentecost C, Croos P, Sonksen PH, Umpleby
AM. High Dose Growth Hormone Exerts an Anabolic Effect at Rest and during
Exercise in Endurance-Trained Athletes. J Clin Endo Metab. 2003; 88 (11): 5221-26
3. Liu H, Bravata DM, Olkin I, Friedlander A, Liu V, Roberts B, Bendavid E, Saynina
O, Salpeter SR, Garber AM, Hoffman AR. Systematic Review: The Effects of Growth
Hormone on Athletic Performance. An Int Med 2008 148 (10): 747-58
4. Skaggs SR, Crist DM. Exogenous Human Growth Hormone Reduces Body Fat in
Obese Women Horm Res 1991; 35: 19-24
5. Rudman D, Feller AG, Nagraj HS, Gergans GA, Lalitha PY, Goldberg AF, Schlenker
RA, Cohn L, Rudman IW, Mattson DE. Effects of human growth hormone in men over
60 years old. N. Engl. J. Med. 1990; 323 (1): 16. PMID 2355952.
6. No proof that growth hormone therapy makes you live longer, study finds.
PhysOrg.com. 2007-01-16. http://www.physorg.com/news88140162.html.
Retrieved 2009-03-16.
7. Moller N, Jorgensen JOL. Effects of Growth Hormone on Glucose, Lipid, and Protein
Metabolism in Human Subjects. End Rev 2008; 30 (2): 152-77
53
Ribose
Although nothing more than a

special form of sugar, D-Ribose
continues to be hawked by
supplement makers as a way to
improve endurance, build muscle,
and even burn fat. Although
researched fairly extensively for its
ability to build better athletes, the
results have been a mixed bag.
However, there is some research in

Riboses favor as an energy enhancer.
In fact, it works much the same way as
creatine although presumably not as well. For people with chronic fatigue syndrome,
or those who are just a bit groggy, D-Ribose may be a supplement to consider.
Claims
Builds muscle, enhances endurance, increases strength, and fights fatigue.
How it works
Much like creatine, ribose is able to replenish ATP after its been used up for energy.
Unlike creatine, ribose can also make new ATP from scratch. In fact, your body goes to
great lengths to produce ribose on its own. Theres some evidence that having extra
ribose lying around pushes your body towards even more ATP production. [1]
For people who are physically active, and therefore using up a lot of ATP, it may be
beneficial to give your body ribose in an effort to replenish muscle energy.
Evidence
Builds Muscle: Although research has pointed towards ribose as a potent performance
enhancer, there hasnt been any conclusive evidence showing that it can actually
build muscle. In a study out of the University of Florida, researchers gave amateur
bodybuilders 10 grams of ribose per day for 4 weeks. Although the subjects that took
ribose were stronger, there wasnt any difference in body composition when compared
with the placebo group. It seems that the boost in strength may not be enough to cause
significant muscle gain in people who are already fit.[2]
Ribose
Supplement #12
54
Ribose
Enhances Endurance: Considering that running out of ATP is what causes you to hit
the wall while running or biking for a long period, it makes sense that ribose has been
extensively tested on endurance athletes. Sure enough, ribose has been shown to help
people who just worked out for an extended period replenish their ATP faster.
However, when ribose was given to collegiate rowers, the results published in the Clinical
Journal of Sport Medicine called into question whether ribose can really help ones
endurance. Despite taking ribose for 2 months, the rowers werent able to paddle longer
because of ribose. [3]
Increases Strength: When researchers test riboses ability to help sprinters run faster,
the results come up short. Because sprinting and weight lifting use the exact same energy
pathways, its not uncommon for scientists to conclude that ribose will have no effect on
strength.
However, this may not be the case here.
As mentioned earlier, ribose given to bodybuilders helped them lift more. In fact, some
of the subjects were able to pack on significantly more plates on the bench press bar
and even lift for more reps. However, there arent any other follow up studies to confirm
whether these results can be trusted.[4,5]
Increases Energy: If you find yourself

constantly tired, you may have chronic fatigue
syndrome (CFS), a condition thats a real
challenge for doctors to treat. However, ribose
has emerged as a potential natural way to give
sufferers the jolt of energy that theyve been
missing.
In a study published in The Journal of

Alternative and Complementary Medicine
riboses fairly profound effect on fatigue was
uncovered. When people with CFS took ribose,
they found an average increase in energy of
44.7% and a boost of overall well being of
30%. [6]
Although encouraging and supported by newer studies, it should be noted that the
placebo effect in CFS is quite high and probably explains at least some of the effect of
ribose.
55
Ribose
Side Effects
For most people, ribose is taken without incident. Some folks may get upset stomach
or diarrhea but this is quite rare. Because ribose is a fairly new supplement, theres a
big question mark to how safe it is to use in the long term.
Most manufacturers recommend 5g per day although the research with the most
promising results has found that 10g seems to work the best.
Verdict/My Take
Ribose doesnt have the research to justify taking it. If youre already taking a few
proven supplements and looking for an edge, its certainly not going to hurt you to
take ribose for a while (although scientists still dont know that ribose will do to
your body long-term). You may just be a tad bit stronger after taking ribose, just dont
expect to pack on loads of muscle from it. In fact, some reviews of ribose have really
called into question its effectiveness to bolster performance or physique.
If youre feeling tired all the time and get enough sleep, you may want to consider
ribose. The science behind the ribose/energy connection is much stronger than for
ribose as a performance enhancer.
The one good thing about ribose as a whole is that its one of the safest supplements
out there. Although able to have significant effects on the body, it really is just sugar a
completely natural substance.
Unless youre desperate to add some weight to your squat or you cant keep your eyes
open during the day, Id hold off on spending your money on ribose until a few more
years of conclusive research comes out.
56
Ribose
References
1. Hellsten Y, Skadhauge L, Bangsbo. Effect of ribose supplementation on resynthesis
of adenine nucleotides after intense intermittent training in humans. Am J Physiol
Regul Integr Comp Physiol 2003; 286: R182-R188
2. Peverler WW, Bishop PA, Whitehorn EJ. Effects of ribose as an ergogenic aid. J
Strength Cond Res 2006; 20 (3): 519-22
3. Kreider RB, Melton C, Greenwood M, Rasmussen C, Lundberg J, Earnest C, Almada

A. Effects of oral D-ribose supplementation on anaerobic capacity and selected
metabolic markers in healthy males. Int J Sport Nutr Exerc Metab 2003; 13 (1): 7686
4. Dunne L, Worley S, Macknin M. Ribose Versus Dextrose Supplementation,

Association With Rowing Performance: A Double-Blind Study. Clin J Sport Med 2006;
16 (1): 68-71
5. Berardi JM, Ziegenfuss TN. Effects of Ribose Supplementation on Repeated Sprint
Performance in Men. J Stength Cond Res 2003; 17 (1): 47-52
6. Teitelbaum JE, St.Cyr J, Johnson C. The use of D-Ribose in chronic fatigue syndrome
and fibromyalgia: a pilot study. J Alterna Complement Med 2006; 12(9): 857-62.
57
Vitamins C and E / Antioxidants
Supplement #13
The word antioxidant has become so overused as to become a nutritional

buzzword. Even chocolate candy wrappers, whose content contain a
smidgen of antioxidants, boast about purported health benefits.
Make no mistake:
antioxidants are crucial
to a healthy lifestyle.
Its antioxidants that
explain how fresh fruits,
vegetables and legumes
can offset diseases and
extend lifespan. However,
in the realm of physical
activity, the research into
antioxidant supplements
like vitamins C, and E have
been disappointing.
For every study that shows

a benefit from taking
vitamins, another two or
three discount it. Thats not
to say that taking vitamins
is a bad idea: its just that,
despite their enormous
popularity, they dont have the research backing that most people expect. That being
said, antioxidants may actually serve as a serious boon to athletes by helping them
bounce back from the damage that intense exercise can induce.
Claims
Improves performance, limits muscle damage.
How it works
As your cells work, they produce what are known as free radicals renegade cells
that wreak havoc in your body. You can consider free radicals a natural exhaust thats
produced from energy-producing cells. If free radicals run rampant, oxidation occurs a
process detrimental to overall health.
58
Evidence
Enter antioxidants. Antioxidants are able to

fight off free radicals, thus preventing oxidation.
Its theorized that antioxidants are even more
important for active people. Thats because the
free radical exhaust ramps up considerably
after a workout. Therefore, if you take more
antioxidants, you might be able to offset the
damage that would occur if free radials ran
around unchecked. [1]
Improves performance: Theres very little evidence that taking extra vitamins and
antioxidants can make you a better athlete. Unlike supplements like Ribose, which hasnt
been studied very much in athletes, vitamins have. The results havent been encouraging.
Take this review, Vitamin E, vitamin C, and exercise, published in the American Journal of
Clinical Nutrition. The authors looked at a whopping 60 studies involving these two very
popular antioxidants and their effect on exercise. Their conclusion? The overwhelming
consensus of the literature is that long- or short-term supplementation with vitamins E or
C has no ergogenic (performance-enhancing) effect on sub maximal exercise performance,
aerobic capacity, or muscle strength. [2] In other words, they agree that the theory that
excess free radical production may warrant extra antioxidants, but 60 studies later, they
still arent sure.
Another review of antioxidants in healthy people echoed these results: additional oral
supplementation does not increase endurance or strength. [3]
In fact, a recent study that garnered a lot of buzz suggested that antioxidant supplements
can actually reverse some of the benefits from exercising. Regarding the benefits to insulin
sensitivity, the study authors Michael Ristow, MD, stated that: antioxidants interfere
with this health-promoting effect of exercise. [4] Although a small study, the results show
us how little we understand the effects of taking extra antioxidants can have on the body.
However, the negative reviewers stopped short of closing the door on antioxidants as
a potentially safe way to help athletes perform better. Thats because new research
continues to be done, either with a different dose or a change in the timing that suggests
vitamins can help athletes.
Protects Muscle Damage: This is the bread and butter of antioxidant claims. Theres
no doubt that exercise causes more free radical production raising the risk of oxidation.
Also, theres some fairly substantial research that shows antioxidants can protect the
muscle from damage.
For example, a well-done study published in European Journal of Applied Physiology and
Occupational Physiology found that giving vitamin C before a workout helped prevent
excess muscle damage and sped up recovery. There have been a few dozen others that
suggest the same muscle shielding benefit. [5]
59
However, a brand new, December 2009 study concluded that Although some equivocation
remains in the extant literature regarding the beneficial effects of antioxidant vitamin
supplementation on muscle damage, there is little evidence to support such a role. [1]
Research-based dose
Here is the dosage range most commonly used in research done on athletes:
Vitamin C: 400-800mg
Vitamin E: 600-800IU
Side effects
Like most supplements, we only know the short-term risks, which in this case are small.
In the short-term, there arent any side effects of taking antioxidants, especially if you
dont go overboard with the dosage. However, theres some research that shows taking
Vitamin E supplements for years may very slightly increase the chance of developing heart
disease although some research finds the exact opposite.
My take
Over 60% of Olympic athletes

take antioxidants every day,
despite the lack of solid research.
[6] Are these amazing athletes
misguided? Perhaps. But they
just might be onto something.
That shimmering hope about
antioxidants is what keeps
scientists studying them and
athletes taking them.
The reality? They probably

do help a little. Even the most
negative of studies leaves open the possibility that the lack of evidence may just be
because the effect is so small that it flies under the statistics radar.
Not only that, but with antioxidants and exercise, there are so many variables to consider:
dosage, relative dosages of vitamin C vs. vitamin E, type of physical activity, timing, the
diets contribution to antioxidants, training level etc. Its going to be a long time before
someone can say with confidence: antioxidants dont help your body or your athleticism.
Last year, I would have still recommended taking antioxidants, despite the lack of
evidence. Thats because they seemed benign, and may even help certain people do certain
types of exercise. However, the new study that found antioxidants blunt some benefits of
exercise was a rude awakening.
Without a doubt, antioxidants should be obtained from colorful plant-based foods. Thats
always going to be the best source, and the one your body prefers. Not only that, but its
pretty much guaranteed that they arent going to hurt you down the road.
60
1. McGinley C, Shafat A, Donnelly AE. Does Antioxidant Vitamin Supplementation

Protect against Muscle Damage? Spor Med 2009; 39 (12): 1011-32
2. Evans WJ. Vitamin E, vitamin C, and exercise. Am J Clin Nutr 2000; 72 (2)
647S-652S
3. Urso ML, Clarkson PM. Oxidative stress, exercise, and antioxidant supplementation.
Toxicology 2003; 15 (189): 41-54
4. Ristow M, Zarse K, Oberbach A, Kloting N, Birringer M, et al. (2009)
Antioxidants prevent health-promoting effects of physical exercise in humans.
Proc Natl Acad Sci U S A 106: 86658670.
5. Jakemanl P, Maxwell S. Effect of antioxidant vitamin supplementation on muscle

function after eccentric exercise. Eur J App Physiol Occup Physiol 1993; 67 (5): 42630
6. Huang SH, Johnson K, Pipe ALCM. The Use of Dietary Supplements and
Medications by Canadian Athletes at the Atlanta and Sydney Olympic Games. Clin J
Spor Med 2006; 16 (1): 27-33
7. Kanter MM, Williams MH. Antioxidants, carnitine, and choline as putative
ergogenic aids. Int J Sport Nutr. 1995; 5: S120-31
8. Juhn MS. Popular Sports Supplements and Ergogenic Aids. Spor Med 2003; 33
(12): 921-39
9. Golfarb AH. Antioxidants: role of supplementation to prevent exercise-induced

oxidative stress. Med Sci Sports Exerc. 1993; 25 (2): 232-6
References
61
Chromium Picolinate
Chromium Picolinate
Supplement #14
Chromium picolinate is a supplement that

was originally designed to help diabetics get
their out of control blood sugar under control.
When supplement makers caught wind of the
research, they spun the results to make the
supplement seem like a miracle for athletes
everywhere.
Although Chromium picolinate most definitely
increases insulin sensitivity, whether it can actually
make you stronger or leaner remains to be seen. The
reason the question mark remains is that the vast
majority of research done with Chromium picolinate
is done with type 2 diabetics, making the results from
these studies difficult to apply to the general public.
However, a few studies of Chromium picolinate with

active people have been promising while others have been disappointing. Is Chromium
picolinate worth your time and effort? Read on to find out.
Claims
Lowers insulin resistance (increases insulin sensitivity), improves muscle growth/

strength, burns fat.
How it works
Your body requires a steady intake of the element chromium to regulate the activity of
the hormone insulin. Insulin, as you may know, is the hormone that is the key that
opens up cells to let nutrients in. People with type 2 diabetes arent as sensitive to
insulin, so they require more insulin to get the job done.
Its well known that greater insulin sensitivity has a number of benefits including:
greater muscle growth, body fat loss, less inflammation. In fact, when people are very
sensitive to insulin, they are much less likely to store fat and tend to have a more
muscular body composition.
However, most healthy and active peoples insulin sensitivity is already normal. Its
theorized that a tad bit of extra insulin sensitivity from chromium supplementation can
give healthy people a boon to their physique. [1]
62
Chromium Picolinate
Evidence
Increases insulin sensitivity: The relationship between insulin

resistance and chromium has been researched for decades.
Fortunately, many scientists have done reviews of the literature in
order to get a birds eye view of chromium and determine whether
it has any effect on healthy peoples insulin action.
A review out of Tufts University looked at 41 of the best-designed
studies on chromium and insulin resistance. After extensively
pouring over the literature, they
concluded: There was no benefit in individuals without
diabetes.[1]
Another study combined the results of 20 studies to
see whether chromium was able to influence insulin
levels. What did they find? no effect of chromium
on glucose or insulin concentrations in nondiabetic
subjects.[2]
It seems fairly clear that, if you dont have diabetes (and maybe even if you do),
chromium isnt going to budge your insulin sensitivity one bit.
Strength and Muscle: Even if chromium doesnt affect insulin, it still may be able to build
muscle.
A study published in Medicine & Science in Sports & Exercise gave chromium to a group
of resistance trained young men. After 3 months of lifting weights and taking chromium,
the researches found no difference in strength of muscle mass.[3] A different study done
by the USDA found the exact same results. [4]
In fact, I wasnt able to find a single human study that found chromium helped boost
strength or build muscle.
Burns Fat: Fat loss seems to be the #1 most popular claim surrounding chromium and
the one that makes the most sense considering its theoretical mode of action. However,
like muscle strength, there isnt much evidence in chromiums favor here either.
A study done in Naval officers who were intensely training showed fairly clearly
that chromium doesnt do a thing for stripping away a bulging waistline. In this
study, published in the Journal of Sports Medicine and Physical Fitness, they were
disappointed to find that chromium wasnt able to help the seamen lose any more fat
than a placebo. At the end of the study the authors proclaimed: It was concluded that
chromium picolinate was ineffective in enhancing body fat reduction. [5]
63
Chromium Picolinate
However, another study done in overweight people found that chromium does help
people burn away excess pounds. The head researcher of the study, Gilbert Kaats,
PhD, of the Health and Medical Research Foundation in San Antonio states: The data
clearly confirm that supplementation with chromium picolinate can lead to significant
improvements in body composition resulting from fat loss. [6]
Other research done with in-shape, physically active people flies in the face of the
conclusion from Dr. Kaats. Its important to note that people who are overweight, even
if not diabetic, have significant insulin resistance going on. This inherent difference in
insulin sensitivity probably explains the discrepancy in these results.
Side Effects
In the short term it seems that taking a low to moderate dose of chromium has no ill
effect, although a few case studies of people taking chromium and undergoing lifethreatening injuries have been published. However, the link between serious health
issues and chromium supplements is weak.
However, new research has suggested that chromium may increase damage to DNA
setting one up for serious health problems down the road. It remains to be seen whether
this DNA damage is significant or just a phenomenon seen in a laboratory setting.
Research-backed Dose
Most studies use a range from 200mcg to 400 mcg per day.
My Take
From looking deeply at the research, I dont see chromium as an effective supplement
for most people. Although there are a handful of studies in its favor, the vast majority of
those have been done in diabetics.
Fortunately, researchers have given chromium to healthy people as well especially

athletes. By and large, theyve found that chromium is useless. I think that the only
instance where chromium may have an effect is if youre already significantly overweight.
Otherwise, your insulin sensitivity has probably already hit a ceiling, making it
impossible to become more sensitive to insulin.
Its pretty clear that chromium probably wont do a thing for your strength or your
waistline. Worse yet, more and more science is finding potential dangers of taking daily
chromium supplements. All in all, chromium picolinate just isnt worth it.
64
1. Balk EM, Tatsioni A, Lichtenstein AH, Lau J, Pittas AG. Effect of Chromium
Supplementation on Glucose Metabolism and Lipids. A systematic review of
randomized controlled trials. Diab Care 2007; 30 (8): 2154-63
2. Althuis MD, Jordan NE, Ludington EA, Wittes JT. Glucose and insulin responses to
dietary chromium supplements: a meta-analysis. Am J Clin Nutr 2002; 76 (1): 14855
Chromium Picolinate
References
3. Hallmark MA, Reynolds TH, DeSouza CA, Dotson CO, Anderson RA, Rogers MA.
Effects of chromium and resistive training on muscle strength and body composition.
Med Sci Spor Exerc 1996; 28 (1): 139-44
4. Trent LK, Thieding-Cancel D. Effects of chromium picolinate on body composition.
J Sports Med Phys Fitness 1995; 35 (4): 273-80
5. Lukaski HC, Bolonchuk WW, Siders WA, Milne DB. Chromium supplementation and
resistance training: effects on body composition, strength, and trace element status
of men. Am J Clin Nutr. 1996; 63: 954-65
6. Kaats G.R., Blum K., Fisher J.A., Adelman J.A. Effects of chromium picolinate
supplementation on body composition: A randomized, double-masked, placebocontrolled study (1996) Current Therapeutic Research - Clinical and Experimental,
57 (10), pp. 747-756.
65
Multivitamins
Multivitamins
Supplement #15
According to some estimates, a

daily multivitamin is the most
popular supplement on the
planet. Even though it may not be
able board about claims of bulging
biceps or washboard abs, you get a
real value from your run of the mill
multivitamin. On paper, you wont
find a supplement with as much to
offer. Most multivitamins contain a
whopping 15 vitamin and minerals. Some
fancy formulas go even further by adding
antioxidants or herbs.
Does all that quantity translate to quality? Hard to say. Although youd be hard pressed
to find a fit person who doesnt take a multivitamin, youd be just as hard pressed to find
a conclusive study in its favor. Lets look at the multivitamin from a number of different
angles preventing chronic disease and helping athletes perform.
Claims
Prevents disease, improves performance.
How it works
The theory behind taking a multivitamin is that, even if you eat an extremely healthy
diet, there still may be nutrients that youre missing out on. In that way, a multivitamin
serves as a safety net giving you the vitamins and minerals that are lacking in the diet.
Also, if youre physically active, youre body uses up nutrients at a faster rate. Therefore,
its assumed that a multivitamin is doubly important for the athlete as it replenishes the
losses that inevitably come from working out. [1]
Although most people get more than enough of most nutrients found in a multi, there are
a few nutrients added to a multivitamin that some people may be missing out on.
Vitamin D: According to many researchers, theres a vitamin D epidemic going on.
Because vitamin D is made from our exposure to the sun, and we tend to spend so
much time indoors, deficiency has been estimated to be as high at 90%. Low levels of
vitamin D have been strongly linked to serious conditions like heart disease, cancer, and
osteoporosis. [2]
66
Multivitamins
A multivitamin, while not providing enough to meet most peoples needs, usually
can at least prevent a severe deficiency.
Calcium: Low calcium isnt just detrimental to bones. New research shows that a
high intake of calcium can help shed excess belly fat.
Potassium: If you eat a typical American diet (even a healthy one), its likely that
your ratio of sodium to potassium is out of whack. Fresh fruits and veggies are a
fantastic way to get potassium, and a multivitamin can give you a little extra.
In theory, its the work of these 3 nutrients, perhaps combined with others, that
makes a multivitamin worthwhile.
Evidence
Chronic Disease: Because most research on vitamins and health has been
observational, scientists have had a hard time distinguishing between the influence
of the vitamins versus other confounding variables.
Lets take a look at a well-done study published in The Archives of Internal
Medicine. The researchers in this study combined the results of several other
studies to see if there is in fact a relationship between multivitamin use and
disease. Their conclusion?
Evidence is insufficient to prove the presence or absence of benefits from use of
multivitamin and mineral supplements to prevent cancer and chronic disease. [3]
In other words, they arent sure.
Because people who take multivitamins tend to be healthier already, its a real
challenge to extract the effect of the multivitamins on chronic disease vs. a already
healthy lifestyle.
Improve Performance: Its true: if you workout more, you use up more nutrients
than if you were a couch potato. In particular, a deficiency in certain B vitamins
and vitamin C has been shown to decrease oxygen capacity. However, its not clear
whether you lose enough to warrant a supplement.
A recently published study gave a multivitamin supplement to sprinters for 8
weeks. They found that the multivitamin group was able to last a bit longer on their
sprints: and that the vitamins may result in a minor decreased rate of fatigue.
[4] On the other hand, a different study using similar conditions found that a
multivitamin didnt help athletes run faster or for longer. [5]
A tie breaker study done on elite Australian athletes for 8 months concluded
that In general, however, this study provided little evidence of any effect of
supplementation to athletic performance. [6]
67
Multivitamins, even when taken 2 or 3 times per day, are one of the safest and best
tolerated supplements around.
Multivitamins
Side Effects
Although difficult to give a dose, as the composition of most multivitamins vary

tremendously between brands, 1 capsule per day is usually enough. As many nutrients
in the multivitamin are fat soluble, be sure to take it with food.
My take
We may never know whether a multivitamin can ward off cancer, heart disease, or any
other chronic disease. There are just too many inherent flaws in the research to be
overcome. Until confounding variables can be eliminated, the role of the multivitamin
in disease will remain a mystery.
It comes as a surprise to most active people that a multivitamin has no effect on their
performance. They figure, because they use up more vitamins and nutrients, that
they need more. This may actually be true, however, people who are active tend to
also eat a healthy diet rich in nutrients. The healthy diet likely covers your bases and
precludes the need for the multivitamin at all.
That being said, youd have to fight me to take my bottle of multivitamins away from
me. Because they are so incredibly cheap (oftentimes less than ten cents per capsule)
and safe, I figure Im not doing my body any harm by taking it. Because no study has
completely ruled out a multivitamin as a healthy-enhancer, then I may actually be
doing myself some good.
If youre on the fence about taking a daily multivitamin, feel free to give it a shot. Dont
expect it to make you live forever or look like a fitness model, but its certainly not
going to do you any harm.
68
1. Williams MH. Dietary Supplements and Sports Performance: Introduction and

Vitamins. J Int Soc Sports Nutr. 2004; 1 (2): 1-6
Multivitamins
References
2. Holick MF. Vitamin D deficiency. N Engl J Med. 2007 Jul 19;357(3):266-81.
3. Huang HY, Caballero B, Chang S. The efficacy and safety of multivitamin and
mineral supplement use to prevent cancer and chronic disease in adults: a systematic
review for a National Institutes of Health state-of-the-science conference. Ann Intern
Med. 2006 Sep 5;145(5):372-85. Epub 2006 Jul 31
4. Fry AC, Bloomer RJ, Falvo MJ, Moore CA, Schilling BK, Weiss LW. Effect of a liquid
multivitamin/mineral supplement on anaerobic exercise performance. Res Sports
Med. 2006; 14 (1): 53-64
5. Armin F, Maike S, Wolfgang K, Kohles, Beat K. No Effect of Pre Race

Supplementation with Vitamins and Minerals on Performance in an Ultra-Endurance
Race. King Fahd Univ Petro Min. 2008.
6. Telford RD, Catchpole EA, Deakin V, Hahn AG, Plank AW. The effect of 7 to 8 months
of vitamin/mineral supplementation on athletic performance. Int J Sport Nutr. 192;
2 (2): 135-53
69
Nitric Oxide
Supplement #15
Nitric Oxide
Once used as the anesthesia laughing

gas by 19th century dentist,s nitrous
oxide has taken on an entirely new role
in the supplement world. While the
actual nitrous oxide (NO) gas isnt used,
the supplement exerts some of the same
effects in the body.
In the last 5 years, NO supplements have absolutely exploded on the market. Backed
by enormous marketing campaigns and a stack of research articles, the buzz behind
NO came quickly and has yet to fade. But are the elite bodybuilders who push the
products scam artists taking advantage of an unsuspecting public, or are they
messengers of the next creatine?
Claims
Builds muscle, enhances strength, boost recovery, and burns fat.
How it works
Nitric oxides chief job in the body is to expand blood vessels and increase blood
flow (vasodilatation). Its theorized that having more NO floating around your blood
will increase the amount of blood flow to muscles thus giving them more nutrients
and oxygen to do work.
Actually, your body produces nitric oxide. To do so, it needs the precursor amino
acid, arginine. Most NO supplements on the market today are simply high doses of
arginine stimulating the body to produce more NO than it otherwise would. [1]
Evidence
Body Composition: Although there have been a few studies on humans to see
whether NO can really burn off fat and increase muscle, the vast majority have
been in animals. [2,3] Although results from animal studies can oftentimes lead to
the same effects in humans, that isnt always the case. That being said, lets look at
one of the few human studies that looked at NO (arginine) supplement and muscle
growth.
70
However, there is some support

from the biology side of things as NO
has been shown to increase growth
hormones a proven way to build
more muscle.
Enhances Strength: Although the famous 1989 study also discovered that
NO can increase strength, theres limited evidence to support it. A review of

the literature published in Current Opinion in Clinical Nutrition and Metabolic
Care concluded that there wasnt enough evidence yet to support taking NO for
strength. [5]
Boosts Recovery: Can arginine help you bounce back from a tough workout? For
the answer, we have to again look at the 1989 study published in the Journal of
Sports Medicine and Physical Fitness (because it really is the only well-done human
study out there). They found that NO was able to offset some of the muscle damage
brought on by intense weight lifting. Supporting that study was another, titled:
The effect of a carbohydrate--arginine supplement on post exercise carbohydrate
metabolism. They found that when arginine was taken with a high carbohydrate
supplement after a hard workout, more glycogen (storage form of carbohydrate)
was stored in the muscle. [6]
Side Effects
When taken in the short term, arginine is very well tolerated, although certain
people may get stomach upset from taking it. Also, an instance when NO can
actually be detrimental is if you take blood pressure medications. In that case, NO
may drop your blood pressure to dangerously low levels. Also, no one knows what
taking arginine could do to the body over a period of months or years.
Nitric Oxide
In a very well-designed placebo

controlled study published in the
Journal of Sports Medicine and
Physical Fitness, researchers gave
arginine to weight lifters with the
goal of increasing muscle mass. Sure
enough, NO was effective at increasing
muscle mass in a very short period
of time. [4] However, despite this
study being published way back
1989, it has stood alone as one of
the only research studies looking at
the direct link between NO and body
composition.
71
Nitric Oxide
There havent been enough human studies to indicate an appropriate dose. A range
of 2-5g has been used to treat other conditions (like erectile dysfunction).
My take
There probably isnt another supplement on the market today with a wider
discrepancy between claims and research than NO. Although there have been
dozens of human studies done with NO, there are very few (possibly only 1) welldesigned study on people trying to build muscle.
The claims floating around out there about muscle dilation and blood flow
increase are taken from studies either done in animals or heart attack patients.
Its unlikely that the results from these studies will necessarily translate to bigger
muscles.
On the other hand, its possible that NO does indeed work at increasing muscle, but
the research has yet to be done. In theory, NO should help grow muscle due to its
influence on growth hormones and blood flow. However, NO lacks the research to
say if this is definitively the case.
Id be hard pressed to recommend NO to a healthy person trying to build muscle. A

single study doesnt justify the cost and potential risk.
72
Nitric Oxide
References
1. Alba-Roth J, Mller O, Schopohl J, von Werder K. Arginine stimulates growth
hormone secretion by suppressing endogenous somatostatin secretion. J Clin
Endocrinol Metab 1988; 67 (6): 11869. doi:10.1210/jcem-67-6-1186. PMID
2903866.
2. Johgen W, Meininger CJ, Johgen SC, Li P, Lee MJ, Smith SB, Spencer TE, Fried SK,
Wu G. Dietary L-Arginine Supplementation Reduces White Fat Gain and Enhances
Skeletal Muscle and Brown Fat Masses in Diet-Induced Obese Rats. J Nutr 2008; 139
(2): 230-37
3. Ohta F, Takagi T, Sato H, Ignarro LJ. Low-dose L-arginine administration increases
microperfusion of hindlimb muscle without affecting blood pressure in rats. PNAS
2007; 104 (4): 1407-11
4. Elam RP, Hardin DH, Sutton RA, Hagen L. Effects of arginine and ornithine on
strength, lean body mass and urinary hydroxyproline in adult males. J Sports Med
Phys Fitness 1989; 29 (1): 52-6
5. McConell GK. Effects of L-arginine supplementation on exercise metabolism. Clin

Nutr Metab Care. 2007; 10 (1): 46-51
6. Yaspelkis BB 3rd, Ivy JL. The effect of a carbohydrate--arginine supplement on
postexercise carbohydrate metabolism. Int J Sport Nutr. 1999; 9 (3): 241-50
73
Wrapping Up
When you strip away the fancy charts, the celebrity

endorsements, and the bold promises, all youre
left with is the science. In many cases, science is
twisted and spun until the original research is no
longer recognizable. All in the name of making a
sale. In rare cases, like whey protein and creatine,
the marketing messages actually reflect the science.
These are the few supplements that are actually
worth your time and effort.
However, as you saw, most supplements fall into a grey area. They
arent necessarily Gods gift to muscle, but they arent a $49.95 per dose
placebo either. Confused? Join the club: scientists are oftentimes found
arguing their side even though each of them see the same research.
For some supplements, like CLA, clarity may come relatively soon, for
others, like a multivitamin, we may never find out whether its worth
our time and money.
The decision to take a supplement or not really depends on your goals
and how much your willing to risk to get there. Im not going to tell you
that you need to take supplement A but should never take supplement
B. I respect that the decision is yours. I hope that this guide will make
that decision a little easier for you.
In health,
Brian Dean MS, RD
74
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Thanks for downloading this e-book. I think youll enjoy reading it

Most of us, at some point, have either used or seriously considered

11 Supplement #2: Whey

15 Supplement #3: Glucosamine

27 Supplement #6: Caffeine

36 Supplement #8: Echinacea

45 Supplement #10: Essential Fats / Omega 369

54 Supplement #12: Ribose

58 Supplement #13: Vitamin C & E / Antioxidants

6 Supplement #1: Creatine

It seems that every time you flip on the TV, open

Thats not to say that

The Truth About Fitness

science. No hype, no marketing, no bull. Just facts and research.

As the years progress, the number of claims

Increases strength, endurance, and muscle growth. Positive change in body

Increase Endurance: Its still unclear whether creatine

When creatine first exploded in the bodybuilding community, there

It should be noted that there arent a lot of long-term studies on creatine

There are two schools of thought regarding creatine supplementing:

Although it may not

2. Kreider RB, Ferreira M, Wilson M, Grindstaff P, Plisk S, Reinardy J, Cantler E,

4. Balsom PD, Harridge SD, Soderlund K, Sjodin B, Ekblom B. Creatine

5. Mihic S, MacDonald JR, McKenzie S, Tarnopolsky MA. Acute creatine loading

If theres one thing tiny schoolchildren and gigantic bodybuilders

Better-absorbed form of protein, builds muscle, speeds recovery, boosts immunity.

In fact, a study published in the

Immunity: Whey protein contains a number of unique proteins called

Timing is just an important as the

Whether you want to be buff or just

If your aching joints have

Glucosamine seems to work in two ways: as a structural component to joints and by

As is its trademark, the results of glucosamine research in the treatment of

It turns out that glucosamine does

3. Uitterlinden EJ, Jahr H, Koevoet J, Jenniskens Y, Bierma-Zeinstra S, DeGroot J,

4. Vangsness CT Jr, Spiker W, Erickson J. A review of evidence-based medicine for

6. Herrero-Beaumont G, Ivorra JA. Glucosamine sulfate in the treatment of knee

Although not nearly as popular as creatine or whey protein, HMB has a

Boosts Endurance: When HMB is

Research backed dose

Price: HMB is not cheap. Unlike

3. Lamboley CR, Royer D, Dionne IJ. Effects of beta-hydroxy-beta-methylbutyrate

The research that does exist, suggests

Insulin resistance: Research is conflicting as to whether CLA benefits or impairs insulin

Bottom line: if youre already fit, active, and eat a solid

A 2001 study out of Sweden found that CLA was able to

of CLA research found that CLA was effective at

What CLA does is improve body composition

To maximize the fat torching effects of CLA,

CLA has been associated with some fairly

2. U Risrus, L Berglund and B Vessby. Conjugated linoleic acid (CLA) reduced

3. Gaullier JM, Halse J, Hoye K, Kristiansen K, Fagertun H, Vik H, Gudmundsen O.

5. Blankson H, Stakkestad JA, Fagertun H, Thom E, Wadstein J, Gudmundsen

Increases strength during

Metabolism: Theres no debate as to whether caffeine increases metabolism. The

Burns Fat: Controversy

Helps recovery: Although caffeine is recommended as part of a post-recovery

Research backed dose

make you a jittery mess.