Foreword: The article is provided by the author of "Supplement Goals Reference Guide" and represents only personal opinions.
The author believes that ineffective fitness supplements include tribulus terrestris, glutamine, glucosamine, conjugated linoleic acid and branched-chain amino acids. Whether you agree, question or deny, let's take a look. If you have any information or experience, you are welcome to share it.
■ Tribulus terrestris
This is the first steroid hormone enhancer on the market, and it is quite popular. Many people have felt its power after taking it. Tribulus is a healthy herb. It is a good sexual enhancer and can make you sexually active.
If the concentration of steroid hormones in the body is high, Tribulus terrestris will increase sexual desire; but not vice versa. Increased sexual desire does not mean an increase in steroid hormones. This has been repeatedly tested on mice and humans. Therefore, it does not have the effect of increasing testosterone, but it is still very popular in the market because it can stimulate the sexual desire of consumers.
■ Glutamic acid
Glutamine is an easily available amino acid and is an important component for building muscle. In fact, the more glutamine that gets into muscle cells, the stronger the muscles grow. But in real life, when you consume glutamine, it almost always accumulates in the intestines and never has a chance to enter the muscles.
For ordinary people, the glutamine ingested in the diet is sufficient to meet the needs of the human body. Ingesting glutamine will not improve muscle building. But for vegetarians who often have insufficient intake, or whose whole body is in a state of burning unless you have burns all over your body, supplementing glutamine will be helpful. And this means that glutamine helps with gut health, but it won’t make you bigger!
■Glucosamine
When it comes to actually building muscle, glucosamine is not recommended, but when someone complains about their joint pain, someone always recommends taking glucosamine! In fact, there is no evidence that glucosamine is effective for joint pain! A large number of studies on glucosamine have only been conducted on osteoarthritis (Osteoarthritis), also known as "degenerative arthritis" in middle-aged and elderly people. You may think joint pain is the same as degenerative arthritis, but they are completely different.
■ Conjugated linoleic acid
For people who are losing weight, CLA is known as fat-burning fat, allowing you to prevent muscle loss when losing weight. It sounds pretty good, and some people even cite scientific research to back up their claims. In fact, CLA's results have been mixed. The results of the study were in mice, and we all know that not all results that apply to mice also apply to humans.
In fact, there’s even a study that says CLA can lead to fat gain, so just listen!
■ Branched-chain amino acids (BCAA)
This time, I want to clarify something. BCAAs are only useful in certain situations. First, BCAAs can be found in most protein sources, and high levels of BCAAs can also be found in most dairy protein sources (alanine, whey, and casein). So when you're already eating a lot of protein, you Got quite a lot of BCAAs.
If you are doing fasted training or intermittent fasting, BCAAs become useful, and the leucine metabolite HMB may be better. If the purpose of consuming large amounts of BCAAs is because you want to become stronger, whey protein may be a product more suitable for muscle synthesis and efficiency.
If you only want the pure muscle synthesis effect of BCAAs, it will be cheaper to buy leucine (although it does taste like shit.) BCAAs themselves are actually very important, but you can easily obtain them through diet. No additional replenishment is required.
The above article is provided by the author of "Supplement Goals Reference Guide" and represents only his personal opinion.