The supplement solution: FLEX gives you the background and verdict on four sometimes controversial supplements that may give you the edge you want

Flex, Oct, 2003

Many bodybuilders have an everything-but-the-kitchen-sink mentality when it comes to supplementation. Others have the opposite take: They train hard and leave the rest to chance. FLEX suggests you split the difference between these two extremes. Be proactive when you make supplementation choices, and carefully consider which supplements are right for you. That way, you'll get the best results, and your supplement costs won't go through the roof.

Most bodybuilders know about the benefits of across-the-board supplements--such as creatine, glutamine, multivitamins and minerals--but the benefits of some others--such as ephedrine, ZMA, Humanofort and beta-ecdysterone--are harder to determine. Some are controversial; some are complicated in their method of action; and for some the research is inconclusive, although supported by anecdotal evidence. Here, we cut to the chase and tell you which of these supplements may be right for you.

EPHEDRINE

Purpose: It's used for fat loss and to enhance energy.

Who should use it: Individuals who want to reduce bodyfat may find it useful.

Guidelines: Keep yourself hydrated. Don't rely on ephedrine as a substitute for energy and discipline.

Cautions: Don't exceed the recommended dosage. Do not use it if you have a history of heart or blood pressure problems.

Dosage: Follow label recommendations. Take it in the morning or early afternoon with food.

Background: Ephedrine and ephedrine/caffeine combinations are effective at supporting fat loss with the proper diet and training regimen. The problem is that many bodybuilders use ephedrine to motivate themselves at the gym and to get wired throughout the day. As far as FLEX is concerned, that's misusing the product.

First and foremost, note that potential negative effects of ephedrine are often discussed in the context of consuming it with caffeine, and that's because caffeine increases ephedrine's cardiovascular effects. If you are young and healthy, this may not be a problem, although there are still concerns that ephedrine elevate blood pressure when the supplement is taken too soon before exercise.

We don't believe acute adverse cardiovascular effects are a serious concern for a healthy young person, but this is not the case for individuals with unknown physiological status or those with cardiovascular/cerebral vascular disease. However, obese individuals without underlying cardiovascular disease may actually have an increased margin of safety due to the way their bodies respond to ephedrine/caffeine. We nonetheless recommend that everyone consult with a physician before taking an ephedrine supplement or beginning an exercise program.

So is ephedrine safe for healthy young individuals? Our answer is yes, when used properly. However, there is no research addressing the safety of a lean population using ephedrine/caffeine combinations on an empty stomach prior to exercise. In addition, many bodybuilders use it to get up for training. This will raise blood pressure and heart rate about 5-10%, so there's no guarantee that the practice is safe.

This begs the question of why people are using ephedrine for motivation in the first place. Whatever happened to applying rest, nutrition and discipline? Most professional bodybuilders don't use ephedrine/caffeine combinations to train because it isn't necessary for physique development. Ephedrine/caffeine is no substitute for discipline. And if that's why you're using it, you need to go home and get a clue.

FLEX verdict: Fat loss is an Appropriate use for ephedrine/caffeine. You should rely first and foremost on caloric restriction, macronutrient manipulation and exercise. If you find yourself fatiguing at inconvenient times during the day, small amounts of ephedrine/caffeine are a reasonable solution, especially if they are consumed with food. Morning and early to midafternoon dosing with food might help you get through your day, yet limit the potential of adverse cardiovascular effects.

However, we don't recommend using ephedrine/caffeine to train if you are working out in the late afternoon or early evening. Use your training to help flush ephedrine/caffeine out of your system, so you can get the necessary restful sleep each night. Next, make sure your mineral consumption is up to par. That means getting enough calcium, chromium, selenium, magnesium and zinc. These minerals and trace minerals are easily lost due to exercise, caloric restriction and lack of dietary variety.

ZMA

Purpose: Take ZMA for recovery and hormone production.

Who should use it: Bodybuilders seeking to enhance sleep efficiency and muscle-building potential might benefit from ZMA.

Guidelines: Take before bedtime on an empty stomach to ensure the highest potential for absorption.

Cautions: Avoid excessive intake of magnesium and zinc. Keep your total intake of zinc from nonfood sources below 50 milligrams (mg) per day, and keep magnesium intake around 500 mg per day.

Dosage: Follow label recommendations. In general, most quality ZMA products contain 30 mg of zinc and 450 mg of magnesium per dosage.