FACT: No supplements are tested by the Food and Drug Administration (FDA) to verify product claims since the supplement industry is not regulated by the FDA.Despite this, there are particular supplements which have a worthy track record in exhibiting consistent positive results. The following are some recommended supplements, potential benefits, research findings, side effects, legal status, and recommended periods to ingest:- Multivitamin-- provides 100% of recommended dietary intake; benefits shown; no side effects when taken as recommended on the label; legal to use; take with food
- Branch-chain amino acids (BCAAs)-- delays fatigue, boosts growth hormone levels, enhances protein synthesis, preserves muscle mass; benefits shown; no known side effects; legal to use; take before and immediately after workouts
- Glutamine-- enhances immunity, reduces cortisol levels, enhances protein synthesis, boosts growth hormone levels; benefits shown; no known side effects; legal to use; take before and immediately after workouts
- Creatine-- improves strength and power, increases muscle mass, increases protein synthesis; benefits shown; no known side effects; legal to use; take before and immediately after workouts
- Casein protein-- preserves muscle mass, provides satiety; benefits shown; no known side effects; legal to use; take as a snack, within one hour after workouts and before bedtime
- Whey protein-- preserves muscle mass; benefits shown; no known side effects; legal to use; take upon waking up as well as within one hour before and after workouts
- Fish oil-- maintains flexible joints, prevents inflammation; benefits shown; no known side effects; legal to use; take with food (should contain at least 1g of DHA and EPA)
- Caffeine-- increases muscle contractility, improves aerobic endurance and fat metabolism, delays fatigue, increases alertness and focus; consistent benefits shown; mild stimulatory effects; legal to use; take after breakfast and within one hour before workouts.
- Note: Caffeine is technically not a supplement but rather a drug and is therefore FDA-regulated when in products such as coffees and teas. It is NOT regulated when in pill form (e.g., green tea extract) and sold as a supplement.
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