Muscles in a Bottle? The bottom line on over-the-counter supplements

"Make sure kidnapped!" "Being pumped!" "Win 7 pounds in seven days!" Walk into any vitamin store and the idea that it can be cut as a model for Abercrombie & Fitch in no time. Protein powder in the competition for shelf space with muscle activator and lift testosterone. You will find some energy drinks, protein bars, amino acids, and even oatmeal packets Fitness with 30 grams of protein. Tempting, but do they really work? We have categorized some of the most popular muscle builders, and asked the experts to explain the science behind the dish.

The Testosterone Enhancer

Jack steroid testosterone were out of business in 2005 because of safety concerns. But supplement manufacturers have responded with increasing natural products that sexual bodybuilding hormone.

Tribulus terrestris

Puncture vine stalks, this supplement is sold alone or as a main ingredient in many booster called testosterone. Prices vary; you can buy a 12 pack liquid supplement Tribulus Buy shot for $ 24 or pay $ 65 for 60 capsules Sylvester Stallone Instone Forza-T. Suppliers claim that Tribulus increases testosterone production and increases muscle mass and strength (not to mention libido). However, a four-week study of 21 young healthy men in the Journal of Ethnopharmacology reports no significant differences in testosterone levels between those who are the supplement and placebo groups.

In short: Keep your money. Do not take this herbal supplement can lower good cholesterol and breast augmentation, says Mark Moyad, MD, director Phil F. Jenkins of preventive medicine and alternatives to the University of Michigan Medical Center.
Click here to view an alphabetical list of all supplements: Supplement Health Guide for Men

DHEA

As the only prohormone not affected by the FDA in 2005 prohibition DHEA has been making a comeback. But DHEA ban survived thanks to aggressive lobbying, not for reasons of safety or effectiveness, says Dr. Moyad. Is secreted by the adrenal gland, the hormone may be estrogen and testosterone. The peak in their twenties, and then decreases with age, which explains the appeal of middle-aged men. Proponents say DHEA slows the signs of aging, including muscle loss. However, a recent study of DHEA in the New England Journal of Medicine, was not able to find men of amenities await a muscle building.

The two-year study followed 87 men and 57 women aged 60 and over who had low levels of DHEA. Although DHEA supplements increased to normal, the researchers found no significant changes in muscle strength or body composition.

In brief: Skip it. DHEA decreases the good cholesterol, so it is not a healthy choice for your heart. He is also an additional side effects associated with estrogen and the dreaded "man boobs." A better idea: get your testosterone by your doctor, who may prescribe hormone if their low verified.

Sport Performance

If you work hard and increase or want to get faster, you can find a variety of supplements that can help you find exactly the promise to do so. (With or without accompaniments is our new DVD fitness program Avantgarde calories Shred speed burners and helps strengthen the rock-hard muscles.)

Creatine

One of the most popular of all time dietary supplement is to provide the creatine to the muscles, especially in the high-intensity, short duration exercises such as sprinting and weightlifting. It can help you to work harder and longer and recover faster. And when it is used for strength training has been shown that creatine and increased total lean body mass. Of the 300 studies that creatine for its ability to have studied to improve athletic performance, 70 percent found increased significantly.

In short: we recommend. Understand, however, that muscle spasm and stress injuries are often reported side effects.

Beta-hydroxy-beta-methylbutyrate (HMB)

HMB is an acid derivative branching leucine-amino chain. How creatine supplement is to opt for fast activities such as weight lifting and sprinting HMB. In fact, some airlines have a combination HMB / creatine. 2003 A review of studies on food supplements 250, published in the Journal of Applied Physiology found that only two-creatine and HMB-tests had its use as a constructor from the support of muscle mass. In fact, the small gain with creatine and HMB was twice higher than placebo, the researchers said.

In brief: Wait until the investigation is updated. HMB is the real deal, but not enough to make their security.

You want the best supplements in general? Here are the best 18 men

L-arginine

Arginine is an amino acid that increases to increase blood flow to the muscles for more exchange of nutrients to the body's production of nitric oxide, which is thought. This is a popular addition to many supplements are believed to increase performance. "While there is some support for research to evaluate the performance of arginine, which is not increasing very positive," says Chad Kerksick, Ph.D., assistant professor of physiology year at the University of Oklahoma. He participated in a study by Baylor University in Texas,
he found a small increase in strength of arginine bench press.
However, a 2006 study in the Journal of the American Medical Association found that a daily supplement with 9 grams of arginine can cause a heart attack or death in men with known or unknown heart disease.
This study was forced to end prematurely.