AKA: Nitric Oxide
The Mythology: Pre-workout jet fuel. Tunes you up like a muscle car on nitrous.
The Truth: Delays fatigue and improves strength. Not quite the same robust evidence base as Creatine though. Getting there?
Research: Arginine supplementation is believed to enhance levels of Nitric Oxide in the blood, causing dilation of blood vessels in the muscle, much the same way Sildenafil (Viagra) does in the penis (eep!)
AKA: Beta-Hydroxy-Beta-Methylbutyrate
The Mythology: Anticatabolic supercompound, increases strength and muscle mass. Decreases fat.
The Truth: Noobs may benefit with minor strength gains in the lower body. Body comp changes mostly a pipe dream.
Research: HMB or beta-hydroxy beta-methylbutyrate is a by-product of the essential amino acid leucine, proposed to influence muscle protein metabolism and cell membrane integrity.
HMB is claimed to influence strength and lean body mass1.2. by acting as an anticatabolic agent, minimizing protein breakdown and damage to cells that may occur with intense exercise. Research shows that previously untrained men may benefit from HMB supplementation, in terms of minor gains in strength.5.6. Evidence for gains in lean mass or fat loss are less awesome both in trained and untrained individuals with more nays that yeas.
The Mythology: Charges your muscle batteries with the food they need to grow big and perform long after their natural stores have been exhausted.
The Truth: Improves strength and endurance. Enviable evidence base. However a lot of body builders will underdose or take it too inconsistently for it to work. Individual variability to response.
Research: Creatine is one of those precious few supplements that actually has scientific research to back the frenzied hype of elite bodybuilder endorsements and supplement industry pamphleteers. Its widespread acceptance by bodybuilders and sportsmen went literally arm in arm with, research studies proving its efficacy.
The Mythology: Increases endurance and capacity for intensity. Burns the fat.
The Truth: Reduces fatigue and improves performance, but not everyone benefits.
Research: Caffeine is the most widely used drug in the world and despite decriers its safety profile is enviable. The research regarding endurance sports is unanimous. Yes it works and works well. Marathoners with a Red Bull fix will definitely be able to run longer than their non-caffeinated brethren. The difficulty is with short, high intensity activity like weight lifting and sprinting.
I am Dr. Eli Dubochet, medical doctor, amateur body-builder and general fitness geek with a keen interest in nutrition and exercise physiology. I don't have any formal qualifications in dietetics or sports medicine. I don't work for the supplement industry. Some day I'll post a picture of my torso and blow you away with the extreme definition of my pecs.