Just a few years ago pills, powders, and shakes that promised to build muscle and increase energy were marketed strictly for professional athletes and bodybuilders. But, today, all gyms, health food stores and supermarkets have a wide variety of products aimed at anyone who wants to lose weight, increase volume or gain their stamina, and among them are many of the supplements that you should avoid .
Most sports supplements that are marketed are advertised as safe ways to improve athletic performance, aid in weight loss, and build muscle. Despite these claims, it is important to note that the benefits of these supplements are not always scientifically proven, and it can be difficult to distinguish whether they are good or bad for our health. When in doubt, in this Healthy Sport entry we have gathered the
supplements that you should avoid, although they are still used by many athletes.
Supplements to avoid and their health risks
Fat burners or thermogenic
Traditionally, weight loss through a balanced diet and regular exercise regimen has been considered the winning recipe. But these days, when we’re all addicted to getting quick results, the long road seems rather unappealing and makes you want to take the easy road. We are talking about fat burners or thermogenic, one of the supplements that you should avoid at all costs.
If we talk about the speed of achieving results, fat burners outnumber traditional weight loss methods . These supplements show visible results within a few days of starting to take them.
There are different types of fat burners, some more powerful than others, but they all help you lose fat very easily . These supplements also help concentration , whoever takes them is usually more alert and focused on what they are doing.
Fat burners are one of the supplements that you should avoid, especially because of the aggressive negative effects they have . Among them: anxiety, loss of sleep, irritability and palpitations, which can even cause heart attacks .
Pre-workout supplements
Pre-workout supplements may be made up of pure caffeine only, however most contain a combination of nutrients that are the usual suspects found within the sports nutrition supplement industry, such as creatine monohydrate, amino acids , B vitamins and electrolytes.
Pre-workout supplements are stimulants by definition, which means that they can create a diuretic effect that leads to dehydration. When using pre-workout supplements, you may need to drink extra water and electrolytes to keep your balance, and even make it hard to sleep.
Glutamine
Research suggests that glutamine can help speed recovery from injuries, stop muscle breakdown, and stimulate muscle tissue growth. On the other hand, glutamine can be dangerous for some people and is one of the supplements that you should avoid, since it causes cirrhosis, seizures and worsens the symptoms of nervous diseases . Its most common side effects include: cough / hoarseness, frequent urination, and constipation.
Prohormonal supplements
Prohormones are hormonal precursors that the body can supposedly convert into its own hormones. Bodybuilders commonly use testosterone prohormones androstenedione, androstenediol, and dehydroepiandrosterone (DHEA) to obtain the same benefits as anabolic steroids.
Current research indicates that prohormones have little to no proven benefit and are therefore one of the supplements to avoid. Side effects are specific to each type of prohormone, but the most general are acne, hair loss, liver damage, and enlarged breast tissue.
Animal Pak
Animal Pak is a pack containing performance optimizers such as Pyridoxine Alpha-Ketoglutarate (PAK), Carnitine, Lipotropics, L-Arginine, Alpha Lipoic Acid, Eleuthero, and the like. Each product contains a vast arsenal of more than 60 key ingredients that are delivered with a guide that specifies the correct amounts to take at all times. It is one of the most dangerous supplements , and one of the supplements that you should avoid, as there is insufficient evidence whether it improves athletic performance.
The specific side effects of Animal Pak are unknown, but the side effects of ingredients such as pyridoxine alpha-ketoglutarate (PAK) and L-carnitine, include diarrhea, vomiting, nausea, cramps and possible allergic reactions.
Nitric oxide
Nitric oxide, a gas produced by the body, allows cells to communicate and causes the release of hormones and adrenaline . Many pre-workout supplements contain L-arginine which the body converts to nitric oxide.
There is insufficient evidence to show the effects of L-arginine on exercise performance. Conversely, L-arginine can cause abdominal pain, bloating, diarrhea, gout, blood abnormalities, allergies, inflammation of the airways, worsening asthma, and low blood pressure.
Caffeine
Caffeine is a crystalline compound that stimulates the central nervous system, a common ingredient in many pre-workout supplements and is used to increase energy and improve performance. Caffeine has been shown to reduce exertion and improve performance during activities such as cycling, running, soccer, and golf, but it does not appear to improve performance in short-term, high-intensity exercise such as sprinting and lifting.
Caffeine can cause insomnia, nervousness and restlessness, stomach irritation, nausea and vomiting, increased heart and breathing rates, and other side effects. It can also make sleep disorders worse, and high doses can cause headaches, anxiety, agitation, chest pain, and ringing in the ears.
