Bodybuilding Supplements - Six New Research Findings

1) Dangerous Supplements

Consumer Reports identified 15 common supplement ingredients that can potentially cause liver and kidney damage, cancer and heart attack. Some of these ingredients are particularly dangerous when consumed with prescription drugs such as statins and blood thinners. Caffeine powder is particularly dangerous because it is easy to take an overdose. A single teaspoon contains nearly 5,000 milligrams of caffeine, which can cause heart arrhythmias. Supplements that can cause liver damage include chaparral, coltsfoot, comfrey, germander, greater celandine, green tea extract powder, kava, pennyroyal oil, red yeast rice and usnic acid. Supplements that can have cardiovascular side effects include anconite, green tea extract, lobelia and synthetic methylsynephrine (not natural p-synephrine). Some of these supplements have proven benefits but may be inappropriate in people with health problems. (Consumer Reports, September 2016)

2) Bitter Orange Extract Plus Caffeine Boosts Energy Expenditure

Bitter orange (Citrus aurantium) is a nervous system stimulator included in many weight-loss and energy-boosting supplements. A chemical called p-synephrine is responsible for its effects. A study led by Nicholas Ratamess from the College of New Jersey found that supplementing p-synephrine or caffeine plus p-synephrine increased fat breakdown at rest and oxygen consumption, energy expenditure and fat oxidation rates 30 minutes after weight training. Subjects performed squats for six sets of 10 repetitions at 80 percent of maximum capacity. Adding caffeine to p-synephrine had a small effect on endurance during the later sets. The energy-boosting effects of these supplements might promote fat loss, reduce the perception of fatigue during exercise and make workouts seem easier. They might improve performance by increasing training adherence (i.e., showing up at the gym). Other studies have concluded that bitter orange extract is safe when taken as directed. (Journal American College of Nutrition, 2: 1-13, 2016)

3) Do Ketones Boost Performance?

During the Olympics, the media reported that some cyclists were supplementing ketones to improve performance. Ketones produced naturally during metabolism cause euphoria. Cyclists consume ketones supplements to delay fatigue. The brain uses mainly glucose (sugar) for fuel but it can also use ketones— such as acetone, acetoacetate and beta-hydroxybutyrate. During low-calorie dieting, the body produces ketones to supply fuels to the brain. A literature review by researchers from Maastricht University led by Philippe Pinckaers concluded that supplementing ketones has no effect on physical performance. The results are predictable because the breakdown of ketones releases energy more slowly than carbohydrates. (Sports Medicine, published online July 16, 2016)

4) Fish Oil Might Prevent Muscle Soreness

Most athletes have experienced muscle soreness after intense weight training— called delayed onset muscle soreness (DOMS). Small tears in the muscle fibers cause the initial soreness— inflammation during the repair process makes it worse. Typically, pain increases during the first 12 hours after training because of the initial injury and gets progressively worse because of inflammation for a day or so before it gets better. Omega-3 fatty acids, found in fish oil, might prevent DOMS because they reduce inflammation— according to a small study led by Grant Tinsley from Texas Tech University. Seventeen untrained women took fish oil containing 3,000 milligrams of EPA and 600 milligrams of DHA for a week before a single weight-training workout designed to cause muscle soreness. Fish oil had no significant effect on DOMS, but the researchers concluded that trends in the data suggest that fish oil supplements might be effective. According to the rules of statistics and research, fish oil had no effect on muscle soreness. Using 100 subjects rather than 17 might have resulted in a significant effect. Until that happens, we must conclude that fish oil has no effect on muscle soreness. (Journal Dietary Supplements, 21:1-12, 2016)

5) L-citrulline and Metformin Prevent Muscle Loss in Duchenne Muscular Dystrophy

Duchenne muscular dystrophy (DMD) is a genetic disease that results in a gradual loss of muscle tissue and motor function. A Swiss study from the University of Children’s Hospital Basel of patients with DMD showed that supplementing l-citrulline and metformin for 26 weeks prevented loss of motor function and muscle degeneration compared to a placebo (fake supplement). Does this study have implications for healthy bodybuilders? Citrulline is an important amino acid involved in synthesis of proteins and nitric oxide— both of which promote physical performance. However, metformin inhibits protein synthesis, so l-citrulline and metformin are probably ineffective in bodybuilders. (Trials, 17: 389, 2016)

6) Non-Muscle Benefits of Creatine Monohydrate

Creatine monohydrate increases muscle strength, power and size, and is an effective supplement for power athletes and bodybuilders. A literature review by Lisa Riesberg from Creighton University in Omaha, Nebraska and colleagues concluded that creatine affects non-muscle physiology. Creatine enhances nerve and immune system function. It protects nerve cells from damage and might be effective for treating traumatic brain injury. It might be useful for people with cognitive disorders and diseases causing progressive motor deterioration such as Huntington and Parkinson’s diseases. Creatine prevents inflammation, so it might be useful following traumatic injury and surgery. The researchers concluded that creatine might promote physiological function in non-muscle tissues. (International Immunopharmacology, published online January 2016)

DISCUSS THIS ARTICLE ON THE MD FORUM

READ MORE ARTICLES LIKE THIS IN OUR SUPP SECTION

FOLLOW MUSCULAR DEVELOPMENT ON:

FACEBOOK: MuscularDevelopment Magazine

TWITTER: @MuscularDevelop

INSTAGRAM: @MuscularDevelopment

YOUTUBE: http://bit.ly/2fvHgnZ