The document provides an overview of various nutritional supplements and their purported ergogenic effects and safety. It discusses creatine, arginine, beta-alanine, HMB, glutamine, caffeine, and whey protein. For each supplement, it summarizes the claims of effectiveness, proposed mechanisms of action, relevant research on safety and effectiveness for performance and physique adaptations, optimal dosing, and other practical considerations. Safety is the primary concern, and effectiveness requires evidence from biological plausibility and research studies.

1. Nutritional Ergogenic Aids and Nutrient Timing for Optimum Performance Ellen Coleman. MA, MPH, RD, CSSD Nutrition Consultant The Sport Clinic

8. Creatine Effectiveness: Lean Mass 28 days of creatine supplementation increased fat-free mass by 5.4 lb 7

9. Creatine and Thigh Volume 3 days of creatine supplementation increased thigh volume by 6.6% 8

15. “ Nitric Oxide” Supplement SUPPLEMENT FACTS: Serving Size: 3 Caplets Servings Per Container: 60 Amount Per Serving: VASODILASE: 1.8 g -L-arginine hydrochloride -L-arginine alpha ketoglutarate STIMUGROW: 1 g - Creatine monohydrate -L-leucine -L-valine

41. Country # of Products # of Positives % of Positives Netherlands 31 8 25.8 % Austria 22 5 22.7 % UK 37 7 18.9 % USA 240 45 18.8 % Italy 35 5 14.3 % Spain 29 4 13.8 % Germany 129 15 11.6 % Belgium 30 2 6.7 % France 30 2 6.7 % Norway 30 1 3.3 % Switzerland 13 - - Sweden 6 - - Hungary 2 - - Total 634 94 14.8 % Analysis of Non-Hormonal Nutritional Supplements for Anabolic Steroids 40

47. Nutrient Timing

57. When evaluating supplements, try to keep an open mind, but not so open that your brain falls out Thank you! [email_address]

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62. References 37) Cox G et al. J Appl Physiol. 93:990-9, 2002 38) Haller C et al. Am J Med.118:998-1003, 2005 39) Maughan R. J Sports Sci. 23:883-889, 2005 40) Geyer H et al. Int J Sports Med. 25:124-129, 2004 41) www.informed-choice.org 42) Burke L et al. Preparation for competition. Clinical Sports Nutrition. 3rd ed. McGraw-Hill, Australia, 2006 43) Sherman W et al. Am J Clin Nutr. 54:866-870, 1991 44) Sherman W et al. Med Sci Sports Exerc.12:598-604,1989 45) Burke L et al. Nutrition for recovery after training and competition. Clinical Sports Nutrition. 3rd ed. McGraw-Hill, Australia, 2006