Your privacy, your choice

We use essential cookies to make sure the site can function. We also use optional cookies for advertising, personalisation of content, usage analysis, and social media.

By accepting optional cookies, you consent to the processing of your personal data - including transfers to third parties. Some third parties are outside of the European Economic Area, with varying standards of data protection.

See our privacy policy for more information on the use of your personal data.

for further information and to change your choices.

Skip to main content

Table 3 Categorization of the Ergogenic Value of Performance Enhancement, Muscle Building, and Weight Loss Supplements

From: ISSN Exercise & Sport Nutrition Review: Research & Recommendations

Category

Muscle Building Supplements

Weight Loss Supplements

Performance Enhancement

I. Apparently effective and generally safe

• Weight gain powders

• Creatine

• HMB (untrained individuals initiating training)

• Low-calorie foods, MRPs and RTDs that help individuals maintain a hypocaloric diet

• Ephedra, caffeine, and salicin-containing thermogenic supplements taken at recommended doses in appropriate populations (now banned by FDA)

• Water and sports drinks

• Carbohydrate

• Creatine

• Sodium phosphate

• Sodium bicarbonate

• Caffeine

II. Possibly effective

• Postexercise carbohydrate and protein

• BCAA

• Essential amino acids (EAA)

• Glutamine

• Protein

• HMB (trained subjects)

• High-fiber diets

• Calcium

• Phosphate

• Green tea extract

• Pyruvate/DHAP (at high doses)

• Postexercise CHO/PRO

• Glutamine

• EAA

• BCAA

• HMB (trained subjects)

• Glycerol

• Low doses of ephedrine/caffeine (now banned by FDA)

III. Too early to tell

• α-Ketoglutarate

• α-Ketoisocaproate (KIC)

• Ecdysterones

• Growth hormone releasing peptides (GHRP) and secretogues

• HMB (trained athletes)

• Isoflavones

• Sulfo-polysaccharides (myostatin inhibitors)

• Zinc/magnesium aspartate (ZMA)

• Appetite suppressants and fat blockers (Gymnema sylvestre, chitosan)

• Thermogenics (synephrine, thyroid stimulators, cayenne pepper, black pepper, ginger root)

• Lipolytic nutrients (phosphatidyl choline, betaine, Coleus forskohlii, 7-keto DHEA)

• Psychotropic Nutrients/Herbs

• Medium chain triglycerides

• Ribose

IV. Apparently not effective and/or dangerous

• Boron

• Chromium

• Conjugated linoleic acids (CLA)

• Gamma oryzanol (ferulic acid)

• Prohormones

• Tribulus terrestris

• Vanadyl sulfate (vanadium)

• Yohimbe (Yohimbine)

• Chromium (nondiabetics)

• CLA

• HCA

• L-Carnitine

• Pyruvate (at low doses)

• Herbal diuretics

• High doses of ephedrine/caffeine

• Inosine

• High doses of ephedrine/caffeine