Exercise Scientists Rank Top Muscle Growth Supplements

Summary

The video script discusses a tier system for evaluating the effectiveness of supplements, ranging from tier one (most effective) to tier five (potentially harmful). It emphasizes the importance of evidence-based assessment and cautions against taking supplements without understanding their impact. The conversation covers popular supplements like creatine, protein, and caffeine, and their placement in the tier system based on research and potential side effects.

Takeaways

• 📝 The discussion revolves around the effectiveness of pre-workout supplements, with a particular caution about those from around 2012 being structurally similar to methamphetamine.
• 📝 There's an endorsement for using examine.com to evaluate the credibility of supplements, but also an emphasis on the importance of independent assessment.
• 📝 Supplements are categorized into five tiers based on the strength and reliability of evidence supporting their effects.
• 📝 Tier one supplements are backed by strong evidence and have meaningful effects, such as creatine for muscle building and strength.
• 📝 Tier two supplements show promise with some evidence but may have limitations, such as beta-alanine for high-intensity activities.
• 📝 Tier three is the most populous, containing supplements with insufficient evidence to confirm or deny their effectiveness.
• 📝 Tier four supplements have evidence indicating they are ineffective for their intended purpose, such as glutamine for muscle gain.
• 📝 Tier five includes supplements that are either harmful or detrimental to performance, like DMAA which was once popular but is now banned due to safety concerns.
• 📝 Caffeine's placement in tier two is contentious due to its mixed effects on endurance and resistance exercise, as well as potential sleep interference.
• 📝 The conversation highlights the importance of considering an individual's training regimen, lifestyle, and potential deficiencies when evaluating supplement effectiveness.
• 📝 There's a call for a comprehensive, publicly accessible tier list for supplements, but no existing resource was identified.

Q & A

What is the main topic of discussion in the provided transcript?

The main topic of discussion in the transcript is the evaluation and categorization of dietary supplements based on their efficacy and safety, using a tier system.

What are the different tiers of supplements discussed in the transcript?

The transcript discusses a five-tier system for supplements: Tier one (best of the best), Tier two (the tier of promise), Tier three (where most supplements live with inconclusive evidence), Tier four (supplements with evidence of null effect), and Tier five (supplements that can harm performance or health).

What does Tier one represent in the supplement ranking system?

Tier one represents supplements that have strong evidence supporting their efficacy, providing meaningful and reliably observed effects for specific outcomes.

Can you give an example of a Tier one supplement mentioned in the transcript?

An example of a Tier one supplement mentioned in the transcript is creatine for muscle building and strength, assuming the user is not a non-responder.

What is the significance of Tier two supplements?

Tier two supplements have some evidence supporting their potential benefits, but they may have shortcomings such as small effect sizes, inconsistent results, or only working under specific conditions.

Why does the speaker consider caffeine to be a Tier two supplement?

Caffeine is considered a Tier two supplement because while it has positive effects on endurance and possibly strength and power, its effect sizes may be small, it can interfere with sleep, and there's a risk of dependence and habituation.

What is the general category of supplements found in Tier three?

Tier three is where the majority of supplements fall, with inconclusive evidence on their efficacy. There's not enough evidence to support a strong use case, nor is there evidence to definitively say they won't work.

What does the transcript suggest about supplements in Tier four?

Supplements in Tier four have evidence suggesting they either have no effect or are ineffective for the intended purpose, and thus are not recommended for use.

What is the primary concern with Tier five supplements?

Tier five supplements have conclusive evidence indicating they can either harm performance or pose a risk to health, and should be avoided.

Why does the speaker suggest that most supplements fall into Tier three?

Most supplements fall into Tier three because they are new to the market or have not been extensively studied, resulting in a lack of substantial evidence for or against their efficacy.

What is the recommendation for someone looking to use supplements for muscle gain and strength?

For muscle gain and strength, the recommendation would be to consider Tier one supplements like creatine and protein, assuming protein needs are not already met through diet.