Supplementation: Overview, Effectiveness, Noted Benefits

In this section, we will delve into the transformative ways you can incorporate specific supplements to elevate your health and fitness aspirations. BUF proudly offers the opportunity to consult with our NASM-certified nutrition coach to guide you through your supplementation journey. Given the vastness and often unregulated nature of the supplement industry, being discerning in your selections has never been more essential.

We are delighted to facilitate custom orders while ensuring that vital supplements are readily available on-site to accompany you on your fitness expedition.

To the Overview of Ergogenic Aids

Dietary supplements, often termed ergogenic aids, are marketed with promises of enhanced exercise performance, claiming to boost strength, endurance, and recovery. However, let’s not forget that an adequate diet and proper hydration form the backbone of achieving peak performance.

Effectiveness of Supplements

Certain supplements can indeed amplify performance when woven into a balanced diet, particularly for endurance activities or during extreme conditions. Their effectiveness can fluctuate based on individual training levels and environmental factors.

Controversy and Research Limitations

Many supplements present a patchwork of inconsistent findings in studies. Research often centers on elite athletes rather than everyday fitness enthusiasts, frequently utilizing small sample sizes and short study durations.

Supplements with Noted Benefits

Supplement	Mechanism	Efficacy	Safety
Antioxidants (vitamin C, vitamin E, CoQ10)	Diminishes muscle fatigue and inflammation.	Lacks direct performance enhancement; may impede certain adaptations.	Safe at recommended doses; excess could lead to side effects.
Arginine	Enhances blood flow and oxygen delivery.	Results on muscle creatine levels can be inconsistent.	Safe up to 9 g/day; gastrointestinal discomfort may arise at higher doses.
Beetroot / Beet Juice	Elevates energy production while reducing oxygen consumption.	Shows promise in improving endurance, particularly for recreational athletes.	Safe for short-term use (approximately 2 cups/day).
Beta-alanine	Buffers muscle pH to mitigate fatigue.	Results for high-intensity performance remain mixed.	Safe up to 6.4 g/day; tingling sensations may occur as a side effect.
HMB (Beta-hydroxy-beta-methylbutyrate)	Aids in muscle recovery.	May facilitate recovery from muscle damage.	Safe at 3 g/day for a maximum of 2 months.
Betaine	Boosts levels of creatine and nitric oxide.	May yield modest enhancements in strength.	Safe at 2-5 g/day for up to 15 days.
Branched-Chain Amino Acids (BCAAs)	Provides energy during exercise.	Limited improvements in endurance; may bolster muscle mass.	Considered safe up to 20 g/day for 6 weeks.
Caffeine	Dulls pain perception and reduces perceived exertion.	Elevates endurance and boosts performance in prolonged activities.	Safe up to 400-500 mg/day; higher doses may carry side effects.
Citrulline	Enhances the delivery of oxygen and nutrients.	Evidence for performance enhancement remains limited.	Safe up to 9 g in one day or 6 g/day for up to 16 days.
Creatine	Supplies energy for short-duration activities.	Proven to enhance strength and power for high-intensity efforts.	Generally safe at standard doses; may lead to water retention.
Deer Antler Velvet	Contains growth factors that may stimulate muscle growth.	Currently lacks evidence for performance enhancement.	Not thoroughly studied; potential side effects may include hypoglycemia.
DHEA (Dehydroepiandrosterone)	Can convert into testosterone and estradiol.	No evidence of performance benefits.	Limited research; safe up to 150 mg/day for 6–12 weeks, but can raise testosterone levels in women.
Ginseng (Panax & Siberian)	Enhances stamina and reduces fatigue (Mechanism unclear).	No significant performance benefits.	Generally safe in short-term use; side effects (headache, sleep disturbances) with Panax ginseng.
Glutamine	Involved in metabolism, nitrogen for critical biochemical reactions.	No impact on muscle performance; may aid in recovery and reduce soreness.	Safe up to 45 g/day for 6 weeks; safe for many serious conditions.
Iron	Improves oxygen uptake, reduces heart rate, and lactate during exercise.	Improves performance when correcting iron deficiency anemia.	Safe at recommended doses; high doses can cause gastrointestinal upset and other issues.
Protein	Repairs and builds muscle.	Optimizes muscle training response and recovery.	Safe up to 2 g/kg body weight/day.
Quercetin	Increases mitochondria, reduces oxidative stress, inflammation, and improves blood flow.	Little impact on endurance or maximal oxygen consumption.	Safe up to 1,000 mg/day for 8 weeks.
Ribose	Involved in ATP production.	Little impact on exercise capacity.	Safety not well studied; safe at up to 10 g/day for 8 weeks.
Sodium Bicarbonate	Reduces fatigue by buffering hydrogen ions during intense muscle activity.	Minor to moderate performance improvement in high-intensity, short-duration activities.	Safe for short-term use up to 300 mg/kg body weight.
Tart or Sour Cherry	Phytochemicals may reduce pain and inflammation post-exercise.	Inconsistent results in muscle recovery and soreness reduction.	Safe at up to 480 mg/day of freeze-dried Montmorency tart-cherry-skin powder.
Tribulus Terrestris	Increases testosterone and luteinizing hormone, promoting muscle growth.	No effect on strength or muscle mass.	Not well-studied; safe up to 3.21 mg/kg/day for 8 weeks.