By Dayne Hudson
Some supplements we just can't be without.
But like everything, where there's merit, some less credible options can always sneak into the picture.
And there are some gym supplements that will hurt your pocket and do next to nothing for your physique.
So, what are the overrated supplements?
1. TESTOSTERONE BOOSTERS
Sounds like a great idea.
The more testosterone, surely, the more muscle, right?
Not neccesarily.
As I mentioned in my article on The World's Biggest Muscle Growth Myth - increasing testosterone, in this example in the context of leg training, DID NOT lead to excess muscle growth.
If you're in the normal range for testosterone, then increasing it via testosterone supplements will make next to no difference in muscle mass.
D-ASPARTIC ACID
Further to this point, take one of the most popular testosterone supplements, D-Aspartic acid, that was taken by men in conjunction with resistance training in one study, involving 20 male subjects from the age of 18-29 (1).
And what did the authors conclude? "No anabolic or ergogenic effects in skeletal muscle," despite improvements in fertility.
While the boosts are observed, positive results in the form of more lean muscle mass and fat loss are not.
TRIBULUS TERRESTRIS
Another popular supplement is Tribulus Terrestris, a plant stemming from a branch of Indian medicine, that is also touted by some gym rats as a way to boost "dem gainsz".
Well, solid research in 2007 involving 22 top level Australian rugby league players put an end to the hype surrounding this supplement. (2).
They concluded that Tribulus Terrestris: "did not produce the large gains in strength or lean muscle mass that many manufacturers claim can be experienced within 5-28 days."
Whilst testosterone supplements have been beneficial in boosting male fertility, you won't be getting jacked and shredded by taking them if you're in the normal range.
2. DEER ANTLER VELVET
Originating from traditional Chinese medicine, deer antler velvet is from crushed deer antlers and comes in a variety of forms, inclding a spray.
In terms of positive effects on lean body mass, reseach has found none (3).
Also, no increase in testosterone or IGF-1 has been found.
Furthermore, a labratory observation was conducted by Dr Shlomo Melmed in Los Angeles on Velvet Antler, and found nothing to rave about (4).
Following the obsevrations, Dr Melmed said: "We found that the concentations (of IGF-1) were less than 1/1000th of what the FDA approved for a child who really legitimately needs IGF-1."
IGF-1 is approved by the FDA to treat rare cases of dwarfism in America.
And the FDA approved drug must be injected directly, not taken orally.
This means it's absorbed by the blood a lot quicker, in comparison to a substance that can be broken down heavily by the gastric juices in the stomach before being absorbed.
Given the Velet Antler is taken by a spray under your tongue or by a pill - it's scientifically accurate to suggest the supplement in useless for body composition.
3. GLUTAMINE
Glutamine supplementation certainly has it's benefits for vegetarians that don't get enough glutamine from dietary protein.
BUT - when it comes to fat loss and muscle growth for the everyday healthy gym goer who ISN'T a vegetarian, it's not as rosy as some people might have you believe.
Glutamine is a naturally occuring amino acid and is essential for those with disease or whereby muscle wasting is evident, eg AIDS.
Glutamine can enhance muscle tissue but only after burns or muscular wounds.
At this stage though, glutamine doesn't seem to be very beneficial for healthy individuals. This includes the immune system which many claim glutamine assists greatly.
One study notes: "The suggested reasons for taking glutamine supplements (support for immune system, increased glycogen synthesis, anticatabolic effect) have received little support from well-controlled scientific studies in healthy, well-nourished humans" (5).
But given this article is about body composition; one study (6) examined 31 healthy subjects from the age of 18-24 in the context of a resistance training program.
They concluded: "Glutamine supplementation during resistance training has no significant effect on muscle performance, body composition or muscle protein degradation in young healthy adults."
This is the only study to date to look at glutamine supplementation alone and their effect on those potential outcomes.
Until further notice, you can forget breath taking fat loss and muscle growth benefits with glutamine supplementation.
Futhermore, although not relating to body composition, glutamine has NOT been found to increase exercise performance (7,8).
It is my firm opinion that at this stage, when it comes to body composition and even immune health and performance, glutamine just isn't worth the money for healthy individuals.
Now science is a revolving door and data can change the opinions of people like me over time.
However right now, this is the advice I'm handing down!
Supplements are a god send, however, beware of these ones which will hurt your pocket, and do nothing else.
FURTHER READING: THE TRUTH ABOUT PRE-WORKOUT SUPPLEMENTS
Stay Fit, Stay Flexed!
REFERENCES
(1) Willoughby D, Leutholtz B. D-Aspartic acid supplementation combined with 28 days of heavy resistance training has no effect on body composition, muscle strength, and serum hormones associated with the hypothalamo-pituitary-gonadal axis in resistance-trained men. Nutrition Research. Volume 33, issue 10, October 2013, pages 803-810.
(2) Rogerson S. The effects of five week of tribulus terrestris supplementation on muscle strength and body composition during preseason training in elite rugby league players. J Strength Cond Res. 2007 May;21(2):348-53.
(3) Sleivert G. The effects of deer antler velvet extract or powder supplementation on aerobic power, erythropoiesis, and muscular strength and endurance characteristics. Int J Sport Nutr Exerc Metab. 2003 Sep;13(3):251-65.
(4) "The Deer Antler Man" Produced by Keith Sharman, presented by Pam Oliver. 60 Minutes, America.
(5) Gleeson M. Dosing and efficacy of glutamine supplementation in human exercise and sport training. J Nutr. 2008 Oct;138(10):2045S-2049S.
(6) Candow DG. Effect of glutamine supplementation combined with resistance training in young adults. Eur J Appl Physiol. 2001 Dec;86(2):142-9.
(7) Antonio J, Sanders MS, Kalman D, Woodgate D, Street C: The effects of high-dose glutamine ingestion on weightlifting performance. J Strength Cond Res 2002, 16:157-160.
(8) Haub MD, Potteiger JA, Nau KL, Webster MJ, Zebas CJ: Acute L-glutamine ingestion does not improve maximal effort exercise. J Sports Med Phys Fitness 1998, 38:240-244.
