Table 6.
Supplements promoted to assist with physique changes: gain in lean mass and loss of body fat mass
| Supplement | Proposed mechanism of action | Evidence for efficacy25 |
| Gaining LBM* | ||
| Protein Usually comprised isolated proteins from various sources (whey and soy most common) Recommended daily dose: 1.6 g protein/kg/day optimal (up to 2.2 g/kg/day with no adverse effects) Recommended per-meal doses: 0.3–0.5 g protein/kg (3–4 times per day and in close temporal proximity to exercise, with postexercise being consistently shown to be effective) |
Enhances lean mass gains when ingested during programmes of resistance training due to increased provision of building blocks (amino acids) and leucine as a trigger for a rise in muscle protein synthesis and suppression of muscle protein breakdown | Meta-analyses focusing on younger and older participants have shown positive effects enhancing gains in muscle mass,161 162 but effects are not large. |
| Leucine | Stimulates muscle protein synthesis and suppresses protein breakdown (possibly through insulin) | Short-term mechanistic data available,137 but no long-term trials showing efficacy163 |
| Losing fat mass† | ||
| Protein From increased dietary sources or supplemental isolated proteins |
Enhances fat mass loss and promotes retention of lean mass | Meta-analyses confirm small but significant effects of greater dietary protein in weight loss to enhance fat mass loss and promote lean mass retention.164 165 |
| Pyruvate | No data | Small to trivial effect166 |
| Chromium | Potentiates biological actions of insulin | No effect167 |
| Green tea (polyphenol catechins and caffeine) | Thermogenic agent and/or lipolytic enhancing agent | Small to trivial effect168 |
| α-Lipoic acid | No clear role, but possible antioxidant | Small to trivial effect169 |
| Conjugated linolenic acid | Changes membrane fluidity favouring enhanced fat oxidation | Small to trivial effect170 |
| Konjac fibre (glucomannan) | Water-soluble polysaccharide—dietary fibre | Small to trivial effect171 |
| Omega-3 polyunsaturated fatty acids | No clear role, but possible appetite suppression, improved blood flow and/or modulator of gene expression | Small to trivial effect172 |
| Chitosan | Lipid-binding agent to reduce lipid absorption | Small to trivial effect173 |
*In combination with a progressive resistance exercise programmes.
†In combination with an exercise-induced and/or diet-induced energy deficit.