The sweet science of supplementation - includes related article on additional readings on food supplements

Men's Fitness, Oct, 1998 by Chris Street

Pills and powders can help, but only if you help yourself

In a perfect world, you could throw back some pills, then relax with a cold beer while your body fat burned and your abs jumped out like Pop Tarts from a toaster. Unfortunately, few things in life - and almost nothing in fitness - come so easily. If the closest you get to exercise is watching ESPN's SportsCenter, then forget about supplements; save your money for a gym membership. But if you're busting your ass in the weight room and you've eaten your weight in chicken and rice in the past month, some smart supplementation can make a big difference in how you look, feel and perform.

Dozens of products boast anecdotal evidence to suggest they burn fat and build muscle, but very few have solid scientific claims to back them up. The following is a list of supplements that have been proven effective in credible, controlled studies.

The muscle builders

Combined with serious weight work, a solid diet and consistent discipline, these products can help you add quality pounds. To get the most out of your supplements, take at least part of your daily dose immediately after each workout, when your body will most readily absorb and utilize them.

Creatine monohydrate

When your muscles perform quick, powerful movements, such as swinging a bat or benching a barbell, they're using ATP (adenosine triphosphate) for fuel. When you take creatine, your body recycles its ATP, allowing you to sustain your muscles' initial explosiveness. One of the best things about creatine is that it increases the amount of water your muscles store. This provides the double benefit every weight trainer wants: getting stronger while looking bigger.

How to use it: There are two options. One is to begin with a "loading" phase of 20 grams a day for five or six days (split into three or four servings), then reduce your dose to two grams per day. Alternatively, you can take three grams per day for the entire length of time you use the product. The latter method is more convenient and economical, but you may see faster results with a loading phase. When you take creatine, mix it with a high-glycemic carbohydrate, such as fruit juice, to enhance its absorption.

Not everyone responds to creatine in the same way. If your diet is high in red meat, for instance, your cells may already be saturated with creatine, and supplementing will have little effect. Because there have been no studies that show the long-term effects of creatine on the human body, the best thing to do is "cycle" it: Take it for six to eight weeks, go off it for 10 days, then start taking it again.

Glutamine

In the battle to build muscle, you not only want to make more troops, you also want to protect what you have. According to Eric Serrano, MD, associate professor of family practice at Ohio State University College of Medicine and Public Health and a nutritional consultant to elite athletes, glutamine's ability to preserve muscle mass in times of stress is this amino acid's best-known quality. Under certain stressful conditions - post-surgery, strenuous exercise, illness - your body may use up its reserves and be forced to break down muscle (where glutamine is abundant) to satisfy its needs. Having extra amounts in your system can spare your muscles from being sacrificed. Glutamine also plays a key role in your immune system's ability to function.

How to use it: The powdered form of glutamine is best; it's almost tasteless, so you can mix it in water. Take 15 to 20 grams (about three to five teaspoons) a day divided into two doses, one before your workout and one after. If you want to be exact in your supplementation, Serrano recommends using the following equation to calculate how much you need on a daily basis: Multiply your lean body mass (your weight excluding fat) in kilograms by .35 - this is the number of grams you should take each day. (Divide your weight by 2.2 to get your weight in kilograms, then subtract your body-fat kilograms from that number.)

Branched-chain amino acids

The three branched-chain amino acids are leucine, isoleucine and valine. It's known that BCAAs are utilized as a fuel source during prolonged exercise, and that they also contribute to the muscle-rebuilding process after training. Furthermore, recent research has shown that the infusion of BCAAs inhibits muscle-protein breakdown.

How to use it: Serano recommends taking BCAAs 30 minutes before and 30 minutes after your workout. Dosages can be individualized by taking .25 to .3 mg per kilogram of body weight (the heavier you are, the more you should take). Take half the dose before your workout and the other half after.

HMB

Beta-hydroxy-beta-methylbutyrate (HMB) is derived from the amino acid leucine. Studies in animals and humans have shown that it can prevent the breakdown and promote the growth of muscle tissue. Serrano believes HMB holds promise for those wanting to beef up, but at higher dosages than commonly recommended. He maintains that the minimum effective dose for the average male is approximately eight grams per day divided into two to three dosages.