supplementing

Supplements

The Baylor University Nutritional Supplementation Policy

Before you use any supplement you should ask yourself is it S.A.F.E.?

S = Supposed benefits. What claims are being made to aid in your training and performance? Is this the best option?

A = Acceptable. Is it legal? Is it banned by the NCAA? Are there side effects or risks associated with this product?

F = Funding. Who is paying for it? Is it worth the money? Will you be able to afford it consistently?

E = Effective. Is there scientific research and evidence to support the supposed benefits?

What supplements am I not allowed to use?

The NCAA has provided information in reference to substances that are banned from use by student-athletes. This includes substances that you may purchase and use without realizing the consequences or could be illegal to use and possess. There are illegal supplement formulations available for purchase that appear to be harmless but could cause a positive test. These banned substances are classified into the following categories:

  • Stimulants such as ephedrine

  • Anabolic agents like steroids and “andro”stendione

  • Diuretics including caffeine in extreme amounts

  • Street drugs such as marijuana

  • Peptide hormones and analogues like human growth hormone

The NCAA provides a complete list that you can access via their webpage. Click here to visit the site.

How do I know which supplements live up to the hype?

The International Society of Sports Nutrition provides this information concerning the effectiveness of many popular supplements that you may want to use for muscle development, weight loss or performance enhancement.

Muscle Building Supplements

  • Apparently Effective = Post Workout Recovery Powders, Creatine, HMB

  • Possibly Effective = Branched Chain Amino Acids, Essential Amino Acids, Glutamine, Protein

  • Apparently Ineffective = Boron, Chromium, Vandyl Sulfate (Vanadium), Tribulus Terrestris

Weight Loss Supplements

  • Apparently Effective = Low Calorie Diet Foods and Supplements

  • Possibly Effective = High Fiber Diets, Calcium, Green Tea Extract

  • Apparently Ineffective = Chromium, L-Carnitine, Garcinia Cambogia (HCA), Herbal Diuretics

Performance Enhancing Supplements

  • Apparently Effective = Water and Sports Drinks, Carbohydrates, Creatine, Sodium Phosphate or Bicarbonate, Caffeine

  • Possibly Effective = Glutamine, Essential Amino Acids, Branched Chain Amino Acids, Calcium HMB, Beta-Alanine

  • Apparently Ineffective = Inosine

The Bottom Line:

Please discuss your interests, questions and concerns with a member of the Strength and Conditioning or Sports Medicine staff. Gather your information from individuals you can trust that are educated, informed and have made a genuine commitment to your best interests.