BY DAVID SANDLER, MS, CSCS

To understand how supplements work, you have to keep these three quick rules in mind.

1. THERE ARE NO MIRACLE PRODUCTS. Without hard work, exercise and proper nutrition, no single product can deliver changes on its own.

2. YOU DON’T NEED TO BE OVERLY FEARFUL OF TAKING SUPPLEMENTS. It’s unlikely that anyone will suffer negative side effects from supplementation—by comparison, more people are likely to suffer anaphylactic shock from eating shellfish or peanuts.

3. DO YOUR HOMEWORK. Because supplements are so loosely regulated, many manufacturers make claims based on the expected physical outcome of a simulated physiological environment, and their research may at times be questionable. Oh, and one other thing: While fat-burning does occur and fat mobilization is achieved by specifically activating fat-shuttling mechanisms within the body, if ingesting fat-burners without adding the requisite training and nutritional support really worked, why is America fatter than ever? There really are no quick fixes.

WHICH SUPPLEMENTS WORK?
Whether or not a supplement will work for you is based on a number of factors, most of which are unknown until you try the product. Since the body uses only what it needs, knowing what it needs is harder than determining when it needs it. Generally, a product is created to provide something—either because your body doesn’t produce it or because your diet doesn’t provide it.

ATHLETES NEED THE EDGE
The major reason for most athletes to use supplements is to obtain an edge in training or daily life by improving the effect of normal anabolic events. Once a product is digested, it’s broken down into smaller constituents that are absorbed by the blood and transported to various organs. Whether the product actually works is largely dependent on how it can break down properly and handle the stress of the voyage—something that many compounds don’t do well.

ABSORBING SUPPLEMENTS
Absorption rates vary, as some chemicals can pass through the lining of the mouth (or nose) directly into the bloodstream (many narcotics work fast because of this reason), while others must wait until they pass through the stomach into the small intestine. A large problem created by the digestive process has to do with the stomach’s harsh environment: Very few compounds (alcohol and acetaminophen are a couple of exceptions) are absorbed through its walls, and most are broken down so much by the digestive juices that the “important” stuff never makes it out alive. But if the final compound can reach its destination relatively unharmed, the anabolic environment becomes primed. Then, if the body determines that the compound is necessary, it’s green-light time—otherwise, your body may reject or reform the compound for use somewhere else.

WHICH SUPPLEMENTS DO YOU NEED?
While everyone responds differently, there are some constants that everyone can agree on. First, determine how active you are and how many calories you’re taking in. Next, decide what you can do to clean up the nutritional aspects of your diet, such as snacking and getting the necessary nutrients. Ask yourself why you exercise and what results you’re trying to achieve rather than what you’re doing with exercise to get there. Increasing strength training means that you may be able to benefit from supplements like protein, creatine and pre- and post-workout enhancers, while increasing endurance exercises suggests that pre- and post-enhancers, carbohydrates, caffeine and other energy boosters may help. But, most importantly, time your intake before and after exercise for the best results because that is the only known constant and most stressful point in your day.

SUPPLEMENTS YOU SHOULD TAKE

Looking to further your training efforts? The May/June issue of Maximum Fitness—available on newsstands April 21, 2009—takes a more comprehensive look at the supplements you should be taking in addition to whey protein and creatine.