The top supplement for Olympic weightlifters is ... (drumroll, please): no supplement at all. It's about eating right. As Alford said, "Supplements are just that: supplements. They are not substitutes. Nothing can replace the goodness of whole foods."
Try first to reach your goal nutritionally. Get lots of protein to build muscle. Eat several small meals throughout the day instead of three big ones. Be careful with your carbs. Manage your meals around your workout schedule.
The purpose of a supplement is to make up for your deficits. If, for example, you need a ton of protein but just can't choke down the requisite amount of roasted chicken, mixing some whey protein into a shake is another way to get those nutrients.
One of the problems with supplements is that they're not regulated by the FDA in the same way that drugs are. The FDA will yank supplements off the market that prove to be harmful, like those containing ephedra, but that depends on consumers and manufacturers reporting adverse side effects, which doesn't always happen.
If you choose to take a supplement, be smart:
- Check with your doctor and make sure a supplement doesn't interfere with any medications you're prescribed. St. John's wort, for example, reduces the effectiveness of antidepressants [source: Office of Dietary Supplements]. Some supplements are bad for certain conditions, as well. People with kidney problems, for example, shouldn't take creatine [source: Kids Health].
- Do your homework on safety. If you take too much vitamin C, for example, your body discards the extra in your urine, but if you take too much vitamin A, it's toxic.
- Listen to your body. If you're experiencing side effects, stop taking the supplement.
The most common supplements for lifters are probably multivitamins, creatine, essential fatty acids like fish oil, and protein powders. There is at least some biological evidence for all of these that supports their use -- as long as you're not experiencing adverse side effects.
And remember what your grandmother always said -- if it sounds too good to be true, it is.
- Alford, Chandler. Olympic weightlifter. Email interview. May 17, 2012.
- Coleman, Ellen. "Evaluating Popular Sports Supplements." SCAN Nutrition Information Series. American Dietetic Association. 2008. (May 14, 2012) http://www.csun.edu/~sflanagan/KIN%20334/Eval_Sports_Supplements_%28Ellen_Coleman%29.pdf
- KidsHealth. "Sports Supplements." Last reviewed November 2011. (May 14, 2012) http://kidshealth.org/teen/food_fitness/sports/sports_supplements.html#
- Office of Dietary Supplements. "Dietary Supplements: What You Need to Know." Last updated June 17, 2011. (May 14, 2012) http://ods.od.nih.gov/HealthInformation/DS_WhatYouNeedToKnow.aspx
- Olympic.org. "International Weightlifting Federation." (May 14, 2012) http://www.olympic.org/iwf
- Olympic.org. "Weightlifting." (May 14, 2012) http://www.olympic.org/weightlifting
- U.S. Food and Drug Administration (FDA). "Dietary Supplements: What You Need to Know." Last updated Jan. 26, 2012. (May 14, 2012) http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm109760.htm
- World Anti-Doping Agency (WADA). "List of Prohibited Substances and Methods." (May 14, 2012) http://list.wada-ama.org/prohibited-all-times/prohibited-substances/