Some supplements can help weight trainers build muscle, reduce the risk of sports injury and speed recovery; others are ineffective and dangerous.

There are a number of popular vitamins and supplements that weight trainers, athletes and others engaged in intense exercise take in the hopes of increasing muscle mass, losing weight, preventing injury or facilitating rapid recovery. Research indicates that some of these vitamins and supplements are useful, whereas others provide no benefits and may cause serious health problems.

Amino Acids

Amino acids may promote additional muscle growth in some individuals if the timing of ingestion is right (30 minutes before weight training or directly after), but the effects are minimal. Also, contrary to popular belief, amino acids do not aid in recovery or enhance performance.

Caffeine

The equivalent of approximately 2 cups of coffee or 4-6 cups of tea two hours before strenuous exercise can enhance endurance. However, these benefits do not occur when exercising in high heat and those with certain medical conditions such as heart disease should not use caffeine for endurance enhancement. Also, caffeine can cause dehydration, so if you do drink coffee or tea before exercising, make sure you also consume plenty of water over the course of your workout.

Chromium Picolinate

Despite its popularity as a muscle enhancer and weight loss aid, this supplement shows no efficacy for increasing muscle mass or reducing fat. Additionally, large doses may damage DNA.

Creatine Monohydrate

Combined with high-intensity exercise, this popular supplement can increase strength, power and muscle mass. However, studies of its effects on performance have generated mixed results, with some actually finding that Creatine can diminish performance. Short-term side effects include muscle cramping, dehydration and diarrhea. Long-term effects are unknown.

DHEA

Dehydroepiandrosterone (DHEA) has been shown to increase strength and muscle mass in older individuals, but provides no beneficial effects for younger people. Side effects include testicular shrinkage and breast growth in men and masculinization in women.

Ephedrine and Other Stimulants

Stimulants increase energy levels and decrease appetite. However, they also cause nervousness, irritability, insomnia, paranoia, heart arrhythmias and even hallucinations. The only stimulant that is relatively safe is a low dose of caffeine. However, those with certain conditions such as heart disease and anxiety disorders should avoid all stimulants, including caffeine.

Ginseng

Although ginseng enhances performance in animals, in studies conducted thus far it has not improved performance in humans, and high doses can cause insomnia, nervousness and high blood pressure.

Growth Hormone

Research indicates that Growth Hormone does not increase muscle growth or enhance performance in humans. Additionally, it has been implicated in a number of serious health problems, ranging from diabetes to enlarged heart to carpal tunnel syndrome.

HMB

Beta-hydroxy-beta-methylbutyrate (HMB) increases muscle strength and size while decreasing body fat. Side effects have not been reported, but long-term effects of this supplement have not been studied.

Steroids

Steroids increase muscle strength and muscle mass, but also aggression. Additionally, they can cause a number of short-term health problems such as testicular shrinkage, breast growth and acne, as well as long-term problems such as liver, heart and prostate disease. Steroids can also depress the immune system, cause masculinization in women and children, and reduce sperm counts and testosterone production in men.

Vitamins

Research indicates that vitamin C is the only vitamin supplement that improves athletic performance, as well as boosting immune function. Research indicates that vitamin E may protect muscles during weight training and sports activities, and both C and E speed recovery after injury.

Vitamins C and E are powerful antioxidants that protect against destructive free radicals, which can cause cancer, as well as aging and degenerative diseases. Because strenuous exercise generates free radicals, it a good idea for those engaging in regular, intense exercise or beginning a new exercise program to take supplements of vitamins C and E to help protect against injury and speed recovery when injury does occur.

Iron

Many people, particularly women, are deficient in iron, which can be obtained by eating meat, fish, poultry, lentils, beans, fortified breads and cereals. Vitamin C aids in iron absorption, so taking it with iron-rich meals (i.e., having a glass of orange juice with your dinner) can help to prevent iron deficiency.

Water and Sports Drinks

Water is the most important substance for an athlete, as dehydration can cause muscle fatigue and cramps. Plain water is usually sufficient, though individuals who engage in extreme exercise or work out in hot climates should also replace lost electrolytes, which can be obtained in many sports drinks.

Further Reading

For more information on weight training and fitness, please see:

• Strength Training Health Benefits
• Maximize Weight Training Benefits
• Best Weight Training Strategies

References:

• American Academy of Family Physicians. (2008). “Vitamins and Minerals: What You Should Know.” U.S. National Library of Medicine.
• Evans, W.J. (2000). “Vitamin E, vitamin C, and exercise.” American Journal of Clinical Nutrition, Vol. 72, No. 2.
• McFarland, E.G., MD. (Updated 4 October 2002). “Johns Hopkins Focus: Sports Enhancers - The Good, the Questionable and the Dangerous.” The Johns Hopkins University.
• Fahey, T. (2005). Weight Training Basics. New York: McGraw-Hill.
• Ransford, M. (1 November 2000). “Research Finds Vitamin E Protects Muscles During Weight Training.” Ball State University.