That's Fit

If you've been exercising for quite some time now, you may be toying with the idea of trying some nutritional supplements. You may be somewhat skeptical, and for good reason. Unlike pharmaceutical drugs, supplements are not regulated by the Food and Drug Administration, affording manufacturers a great deal of wiggle room with respect to marketing and advertising.

Then how are you supposed to know which supplements to take and which to avoid? My first suggestion, as always, would be to speak with your physician. After you get the OK from your doc, talk to people who have taken certain supplements to find out whether or not they were happy with their results. Bear in mind, however, everyone's body is different; what works for them may not work for you, and vice-versa.

Another great method of inquiry is to research websites such as this one, as well as magazines and legitimate health and fitness forums. Coincidentally, Men's Health just published a list of five supplements that they feel are almost completely worthless. This is definitely a good place to start.

1. Liquid Creatine. Unlike the very effective powder version, liquid creatine has almost no effect on muscular development. As a matter of fact, according to the article, a study presented at the 2003 Experimental Biology Meeting showed that while creatine powder increased creatine levels in muscles by about 30 percent, liquid creatine was totally ineffective, equivalent in performance to the placebo.

2. Chitosan. I have to admit, I've been in the fitness game for quite a while and I've never, ever heard of this stuff. Nevertheless, I guess it's fairly popular among people who are looking to lose weight. Touted as a "fat-trapper," a 2007 study, published in the journal Obesity Research, concluded that "the fat-trapping claims associated with chitosan are unsubstantiated."

3. L-Carnitine. Was I surprised to see L-Carnitine on this list? Very. I've read other fitness articles where this amino acid was listed as being a vital part of a seasoned exerciser's supplement "stack." Quite the contrary, say the folks at Men's Health, who point to several studies that refute the supposed weight loss and energy-boosting properties of L-Carnitine. An Australian study published in 2000 showed that taking two g of L-carnitine twice daily for eight weeks did not alter fat mass or total body mass in overweight women. A Swiss study showed that L-carnitine had no effect on metabolism and didn't improve exercise performance. A study published in Sports Medicine concluded simply that there is no scientific basis to recommend L-carnitine supplements to improve exercise performance.

4. Pyruvate. Manufacturers of this supposed fat-burner claim that it can stimulate your metabolism. Is this true? It is, actually. So why, then, is it listed in Men's Health as being worthless? Because, studies showing its efficacy also reveal the necessity of taking massive quantities in order to effectuate results. Most pyruvate products only contain 500 to 750 mg per capsule, so it would require popping 50 or so a day to see any physical change. Take a guess as to how that will feel in your stomach.

5. Ribose. This naturally-occurring pentose sugar was, at one time, thought to be the next creatine. However, expectations fell far short, making ribose yet another example of how easily a supplement can become all thriller-no-filler. According to the article, ribose may offer some cardiovascular and heart benefits, but it failed to impress in terms of physical performance in three separate studies.

Which brings us back to square one; if these supplements are worthless, which ones are worthwhile? Fortunately, the same Men's Health article I've referenced also lists seven supplements that have won the support of users and researchers for their effectiveness. Still, the point must be made that you do not have to use supplements at all to get into better shape. In fact, most doctors typically discourage patients from getting their nutrients from anything but healthy foods. So, instead of worrying so much about what to buy at GNC, perhaps you should instead focus your attention on what you're buying at the grocery store.