Few enough workout supplement ingredients have a scientifically proven effect. But even if those are in your supplement, you can't relax and think all is well.Cameo AppearancesWhen you go and buy a supplement whose ingredients have proper scientific backing, you'll usually feel on the safe side. The stuff has to "aid" you, because what's in it has been shown to work in numerous studies, right?The problem is that often times there simply is not enough of the useful stuff in there or putting the ingredient in that specific supplement just doesn't make sense. Let's look at an example from the "real" world, the ingredient list of a popular pre-workout supplement:
Is this a "good" pre-workout supplement? Hardly. Let me explain why:
|Creatine monohydrate||1.5 g|
- Putting the very well researched creatine in there doesn't make any sense at all, because creatine has no acute effect. When you take it has no relevance, but it sure needs to be taken for a longer a long period of time. The dose of in the product also is too low.
- The citrulline-malate (CM) has a study behind it showing that it can reduce muscle fatigue, but it won't happen with this little. For a a positive effect we'd have to go into the range of 6 - 8 grams.
- Last but not least, beta-alanine (BA), the amino acid that for some time is now is being sold as the "next creatine." The jury is still out, but even the preliminary studies so far showed that it takes doses of 2 to 4 grams that, much like with creatine, have to be taken for a longer period of time.