Supplement: Antioxidants, Including Vitamins A, C, and E
Conventional Wisdom: They destroy free radicals, molecules created during exercise that are thought to contribute to cell damage.
Science Says: According to recent studies, some free radicals appear to trigger chemical reactions that actually help strengthen muscles after exercise and improve health. So taking antioxidants in excess may curb the benefits of exercise.
Supplement: Quercetin
Conventional Wisdom: A flavonoid found naturally in apples, red wine grapes, and other fruits and vegetables, it’s thought to improve endurance capacity and fight fatigue.
Science Says: Athletes get little or no benefit from it. An upcoming review of seven studies concluded that quercetin may be useful for out-of-shape people who start exercising but does next to nothing for the already fit.
Supplement: Creatine
Conventional Wisdom: It’s the most popular supplement in the country, and power athletes insist it helps build muscle strength and bulk.
Science Says: It does—to a point. College football players who used creatine bench-pressed more weight, and Australian soccer players sprinted faster. But if you’re an endurance athlete, creatine draws extra water into cells, leading to diarrhea and even cramping.
Supplement: DHEA
Conventional Wisdom: DHEA raises testosterone levels and helps build muscle and increase power.
Science Says: Yes and no. DHEA is a naturally occurring hormone that affects the body’s ability to produce testosterone. But a 2006 study in the New England Journal of Medicine found that daily doses in men with normal levels did not increase muscle strength.
Comments
What's your point about creatine? It's common knowledge that it doesn't help endurance athletes, but it does help strength and power athletes, significantly. What's the myth you're trying to bust here?
Flag ThisMy thoughts exactly Mike. Where's the myth? The article states that "power athletes insist it helps build muscle strength", and then in the science part it states: "players who used creatine bench-pressed more weight" backing up that statement. So where's the myth?
Flag ThisI think they just wanted to clarify that it just helps in strength sports and not in endurance activities.
Flag ThisI agree with Dexter - I bet if you ask Gretchen and Outside magazine what there true thoughts on any supplementation would be, it would include comments such as eat a natural, balanced diet that includes all of the essential vitamins and minerals. But that would be like telling people to stop stretching and foam rolling!
Flag ThisI wish I saw this article last week....I made the stupid mistake of taken Creatine before football (soccer) training and ended up with major cramp in my calf. I have been unable to walk for the past two days and cant see it getting better in the next few days. I have had major cramp before in the same calf when I did not use creatine but this was more down to exhausted than anything and I recovered within 2 days! I will never make that mistake again!!! lol
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