Written by Team MD
23 July 2018

16NN228-Supp

Bodybuilding Science - 6 Supplement Facts You Need to Know

 

 

1) Creatine Nitrate Is Safe and Effective

Creatine and nitrate are extremely popular supplements with athletes and active adults. Creatine monohydrate increases strength and improves body composition. Nitrates increase the production of nitric oxide by the cells lining the blood vessels, which enhances blood flow, resting blood pressure and endurance performance. Rich Kreider from Texas A&M University, and colleagues, showed that three grams of a creatine nitrate supplement administered for seven days increased blood levels of nitrates and increased performance on the bench press. Creatine nitrate had effects similar to creatine monohydrate, with no side effects. The researchers examined possible side effects such as dizziness, headache, elevated heart rate, nervousness, blood pressure and blood markers of liver and muscle damage. Creatine monohydrate is the most researched form of creatine— the gold standard when it comes to safety and efficacy! It is also the most cost-effective form. (Journal International Society Sports Nutrition, 13:12, 2016)

 

2) Omega-3 Enhances Fat Loss But Not Boost Muscle Growth

Supplementing five grams of fish oil high in omega-3 fatty acids daily, plus 30 grams of whey protein following weight workouts, had no effect on muscle hypertrophy beyond training and whey protein alone— according to an eight-week study led by Chris McGlory from the University of Stirling in Scotland. Fish oil suppressed anabolic signaling, which could have negative long-term effects on bodybuilders— even though it might promote fat loss and cardiovascular health. Oily fish, such as tuna and salmon, contain high levels of omega-3 fatty acids, which are recommended to prevent heart attack and type 2 diabetes and promote blood vessel health. Animal studies found that increased intake of omega-3s prevented weight gain in animals consuming obesity-promoting diets, and reduced fat in overweight animals. Omega-3s should have some positive effects on weight control in humans because they suppress appetite and destroy fat cells. Omega-3s also trigger changes in human gene activity in skeletal muscle, heart, liver, intestines and adipose tissue that prevent fat deposition, promote fat use and increase energy expenditure. (Physiological Reports, 4(6), e12715, 2016)

 

3) Beetroot Juice or Sodium Nitrate for Boosting Nitric Oxide?

Nitric oxide is a gas secreted by the endothelial cells that line the blood vessels. It is critical for regulating blood flow, and optimal nitric oxide metabolism is an important measure of metabolic health. Increasing nitric oxide with nitrate supplements such as beetroot juice or sodium nitrate decreases blood pressure, improves endurance exercise efficiency, boosts endurance and promotes strength during weight-training programs. Beetroot juice is a miracle food. Unfortunately, beetroot is expensive and hard to find. A one-liter bottle at specialty grocery stores costs about $6— if you can find it. Making your own beetroot juice is an option but requires a relatively expensive juicer. Joelle Flueck from the University of Zürich in Switzerland, and colleagues, found that sodium nitrate supplements increased blood nitrate levels as well as beetroot juice but were not as effective for producing changes in oxygen consumption. Overall, beetroot seems to be more effective for enhancing exercise performance and lowering blood pressure than sodium nitrate. (Applied Physiology Nutrition and Metabolism, 41:1-9, 2016)

 

4) Abbott Laboratories Introduces High-Protein Ensure With HMB

Ensure is a nutritional supplement made by Abbott Laboratories that is marketed mainly to patient populations such as older adults, people recovering from surgery and those suffering from physical deterioration. Abbott introduced a product called Ensure Enlive that contains 20 grams of protein, HMB and vitamin D to stimulate muscle protein synthesis. In a clinical study of debilitated patients, the product decreased hospital death rates and patients increased bodyweight after 30 days, compared to a placebo (fake Ensure). The product costs about $2.50 per serving. (Clinical Nutrition, 35: 18-26, 2016)

 

5) FDA Finds Illegal Methylsynephrine in Supplements

The U.S. Food and Drug Administration (FDA) sent warning letters to seven companies after finding the stimulant methylsynephrine as a dietary ingredient in their supplements. Methylsynephrine (m-synephrine) is also known as Oxilofrine and p-hydroxyephendrine. The 1994 Dietary Supplement Health and Education Act allows the FDA to remove products from the market if they contain unsafe ingredients or their labeling is false or misleading. Methylsynephrine is on the World Anti Doping Agency’s banned substances list, and it does not meet the definition of a dietary ingredient. Bitter orange supplement extracts contain p-synephrine, a legal and natural source of synephrine. Unlike m-synephrine, p-synephrine does not raise heart rate or blood pressure. (fda.gov/Food/DietarySupplements/ProductsIngredients/ucm493282.htm)

 

6) Conjugated Linoleic Acid Does Not Promote Fat Loss

Conjugated linoleic acid (CLA) is a popular supplement for promoting weight loss and increasing muscle mass, but its effectiveness remains controversial. CLA may promote muscle protein synthesis by increasing testosterone levels and improving blood sugar regulation. Alex Ribeiro from Londrina State University in Brazil, and co-workers, found that supplementing 3.2 grams per day of CLA for eight weeks during an endurance-training program had no effect on endurance, leg or trunk fat, or total body fat beyond the effects of endurance exercise alone. The study found that CLA has no effect on fat loss in obese women. (International Journal Sports Nutrition Exercise Metabolism 26: 135-144, 2016)

 

DISCUSS THIS ARTICLE ON THE MD FORUM

READ MORE ARTICLES LIKE THIS IN THE SUPPLEMENT SECTION