Every week on the podcast, Greg Nuckols and Eric Trexler answer listeners’ questions and ask industry experts about anything and everything related to training, nutrition, science, and life in general.
Here, we’ve compiled all of the supplements and steroids questions answered on the podcast so you can quickly jump around and find the content you’re most interested in.
You should also subscribe on Apple Podcasts, Google Podcasts, Stitcher, or wherever you get your podcasts to make sure you’re getting new episodes and answers to your questions every week.
All supplement and steroids questions
- Caffeine
- Is it a good idea to use caffeine as an ergogenic aid if you can only train in the evening?
- Research Roundup – Caffeine naps
- Is it necessary to cycle caffeine for its ergogenic effects?
- Caffeine increases strength and power performance in resistance‐trained females during early follicular phase
- Research Roundup – Caffeine and genetics
- Research Roundup – Effects of acute caffeine, theanine and tyrosine supplementation on mental and physical performance in athletes.
- Research Roundup – Is Coffee a Useful Source of Caffeine Preexercise?
- What is the interaction between caffeine and creatine, and gastrointestinal discomfort associated with creatine supplementation?
- How does habitual coffee consumption affect arterial stiffness?
- Is caffeine bad for heart health?
- What’s the highest daily caffeine dose that seems to be okay?
- What factors affect caffeine metabolism and the relationship between caffeine and health? (Genes, diet, hormones, etc.)
- What is the relationship between caffeine, theacrine, and sleep issues?
- Do men and women experience the same performance effects from caffeine?
- Creatine
- Is there any benefit regarding creatine cycling?
- Creatine Supplementation Does Not Influence the Ratio Between Intracellular Water and Skeletal Muscle Mass in Resistance-Trained Men
- Is it okay to mix your creatine drink the night before you drink it?
- Can you tell if you’re a creatine non-responder by whether or not you gain weight when you start taking it?
- What is the link between creatine and hair loss?
- What is the interaction between caffeine and creatine, and gastrointestinal discomfort associated with creatine supplementation?
- Are you ever concerned about a client having high creatinine levels?
- HMB
- CBD
- General Supplement Questions
- Research Review: Fish Oil and Recovery
- Is there any validity to the idea that athletes should avoid things like NSAIDs or fish oil in order to better realize training adaptations?
- Research Roundup: Capsaicin for performance
- Multivitamins: good or bad?
- Research Roundup: Beta-Alanine
- Is combined supplementation with glucosamine and chondroitin an efficacious strategy for older lifters? Will it prevent or repair any joint wear and tear?
- Research Roundup – Vitamin D
- Research Review: Testosterone boosters
- Is ATP supplementation effective for performance enhancement?
- Is phosphatidic acid supplementation effective?
- Research Roundup – Fish oil
- Research Roundup – Essential Amino Acids
- What’s your take on supplementing with leucine at every meal to optimize MPS?
- Does the effect of citrulline malate decrease with continuous use?
- If you are supplementing with collagen to help repair soft tissue and possibly mitigate pain, do you think it would be beneficial to antagonize the problem areas during your workouts to elicit an inflammatory response?
- Shedding Some Light on Vitamin D Supplementation: Does It Increase Strength In Athletes?
- Glycine supplementation for tendons and ligaments
- L-theanine: purpose and dosing guidelines
- Does acetylsalicylic acid (Aspirin) blunt hypertrophy or strength gains?
- Is it likely that habitual intake of nitrate-rich vegetables can induce the same ergogenic benefits that highly-concentrated supplements can?
- L-citrulline dosing guidelines
- Eric reviews several recent supplement meta-analyses and systematic reviews
- SBS Article Discussion: Betaine
- Vitamin C and recovery
- Sodium bicarbonate supplementation and strength/muscular endurance
- Given its osmolytic properties, could taking trimethylglycine (betaine) during “peak week” be a good idea for natural bodybuilders? Has it been tried before?
- I am currently taking a stim-free fat burner with several ingredients, and I feel like it helps curb my appetite. Are these ingredients actually doing anything, or am I just wasting my money?
- Do either of you guys still see a point in vitamin D and fish oil supplementation?
- Does collagen or glycine supplementation provide any benefit to connective tissue, muscle, or skin, beyond simply increasing protein quantity?
- What are your thoughts on sodium bicarbonate supplementation for the enhancement of sprint performance?
- Which supplements don’t suck?
- Are essential amino acids (EAAs) more useful than branched-chain amino acids (BCAAs)?
- If we say that metabolite accumulation may play a causative role in hypertrophy, shouldn’t that mean that supplements designed to enhance the pump actually increase hypertrophy?
- How do combinations of dietary supplements work when consumed together?
- How does betaine supplementation affect body composition and strength performance?
- How exactly are dietary supplements regulated by the government?
- What is the history of prohormones on the supplement market?
- What exactly counts as a “dietary supplement,” according to the law? How do new ingredients find their way onto the market?
- How can consumers make safe, informed decisions about which supplements to take?
- How does the government regulate dietary supplements?
- What are “current good manufacturing practices” for supplements?
- Do new supplement ingredients require “approval” from the government?
- What is the history of non-supplement ingredients being sold as supplements (pro-hormones, stimulants, etc.)?
- Are “designer stimulants” still prevalent on the supplement market?
- People often blame failed drug tests on tainted supplements. Are they being truthful, or is that just a convenient excuse?
- Do we need more laws to help regulate the supplement industry?
- What does the research say about ecdysterone supplementation?
- What are your thoughts on sodium intake for lifters, whether in absolute terms or relative to potassium intake?
- Steroids
- µ-Opioid receptor–induced synaptic plasticity in dopamine neurons mediates the rewarding properties of anabolic androgenic steroids
- How much of a difference do steroids make for muscle growth?
- New documentary about doping in weightlifting
- I once heard Greg say that one reason he’s never taken anabolic steroids is their potential impact on cognition, but I’ve never seen anyone else reference that as a side effect. Could he elaborate?
- How strong do people get when they think they’re on steroids, but actually aren’t?
- What do Greg and Eric think about drug testing in sport?
- How do anabolic steroids affect myonuclei? Do myonuclear changes revert back to normal when people stop using steroids?
- How long should someone be banned from sport when they’re caught using steroids?
- Does an increase in DHT necessarily mean more rapid hair loss? And how does this relate to anabolic steroids and hair loss?
- What percentage of strongman competitors do you think are drug-free? How’s the plan for drug-tested nationals coming along?
Caffeine
Is it a good idea to use caffeine as an ergogenic aid if you can only train in the evening?
Episode 62: Energy Deficiency, Training Frequency, and Beginner Gains
Research Roundup – Caffeine naps
Episode 57: Caffeinated Naps, Intuitive Eating, and Q&A Catch-Up
Is it necessary to cycle caffeine for its ergogenic effects?
Episode 48: Breakfast, Glycine, Muscle Knots, and Trigger Points
Caffeine increases strength and power performance in resistance‐trained females during early follicular phase
Episode 47 – Bench Angles, Appetitive Traits, and Mesocycle Progression
Research Roundup – Caffeine and genetics
Episode 44: Caffeine Genes, Brown Adipose Tissue, Concurrent Training, and Hangovers
Research Roundup – Effects of acute caffeine, theanine and tyrosine supplementation on mental and physical performance in athletes.
Episode 33: Doping, Collagen, Goals, and Hyperplasia
Research Roundup – Is Coffee a Useful Source of Caffeine Preexercise?
Episode 28: Glycogen Loading, Lower Back Pain, PowerBuilding, & Physical Culture with Ben Pollack
What is the interaction between caffeine and creatine, and gastrointestinal discomfort associated with creatine supplementation?
Episode 1: Creatine, Genetics, and Dr. Peter Fitschen
How does habitual coffee consumption affect arterial stiffness?
Is caffeine bad for heart health?
What’s the highest daily caffeine dose that seems to be okay?
What factors affect caffeine metabolism and the relationship between caffeine and health? (Genes, diet, hormones, etc.)
What is the relationship between caffeine, theacrine, and sleep issues?
Do men and women experience the same performance effects from caffeine?
Creatine
Is there any benefit regarding creatine cycling?
Episode 49: Protein & Kidney Function; Cholesterol & Training Adaptations
Creatine Supplementation Does Not Influence the Ratio Between Intracellular Water and Skeletal Muscle Mass in Resistance-Trained Men
Episode 47 – Bench Angles, Appetitive Traits, and Mesocycle Progression
Is it okay to mix your creatine drink the night before you drink it?
Episode 36: Antioxidants, Injury Risk Factors, and the Conjugate Method
Can you tell if you’re a creatine non-responder by whether or not you gain weight when you start taking it?
Episode 13: Q&A: Warming Up, Calculating Volume, Assessing Fatigue, and Creatine Non-Responders
What is the link between creatine and hair loss?
Episode 1: Creatine, Genetics, and Dr. Peter Fitschen
What is the interaction between caffeine and creatine, and gastrointestinal discomfort associated with creatine supplementation?
Episode 1: Creatine, Genetics, and Dr. Peter Fitschen
Are you ever concerned about a client having high creatinine levels?
Episode 25: Q&A: Rest Periods, Deadlifts, Bulking, and Hypertrophy for Powerlifters
HMB
What does the research say about HMB supplementation?
Episode 1: Creatine, Genetics, and Dr. Peter Fitschen
What does the research say about how HMB supplementation affects hypertrophy?
Episode 8: Drug Testing, New Supplement Research, Squat Science, and Dr. Eric Helms
CBD
Is CBD oil actually a supplement, legally speaking?
Episode 4: Supplement Regulation, Steroids, and Rick Collins, Esq.
What is your opinion on CBD?
Episode 7: Q&A: CBD, Junk Volume, Eccentric Training, and Building a Following in Fitness
General Supplement Questions
Research Review: Fish Oil and Recovery
Episode 61: Responders, Non-Responders, and Fish Oil
Is there any validity to the idea that athletes should avoid things like NSAIDs or fish oil in order to better realize training adaptations?
Episode 61: Responders, Non-Responders, and Fish Oil
Research Roundup: Capsaicin for performance
Episode 60: Capsaicin, Multivitamins, and Time Off
Multivitamins: good or bad?
Episode 60: Capsaicin, Multivitamins, and Time Off
Research Roundup: Beta-Alanine
Episode 59:Beta-Alanine, Training Frequency, and Strength for Hypertrophy
Is combined supplementation with glucosamine and chondroitin an efficacious strategy for older lifters? Will it prevent or repair any joint wear and tear?
Episode 57: Caffeinated Naps, Intuitive Eating, and Q&A Catch-Up
Research Roundup – Vitamin D
Peer-reviewed paper on the topic
Episode 57: Caffeinated Naps, Intuitive Eating, and Q&A Catch-Up
Research Review: Testosterone boosters
Episode 56: Testosterone Boosters, Sticking Points, and Bar Velocity Technology
Is ATP supplementation effective for performance enhancement?
Episode 55: BMI, Plant-Based Protein, Stretching, and Mouthguards
Is phosphatidic acid supplementation effective?
Episode 55: BMI, Plant-Based Protein, Stretching, and Mouthguards
Research Roundup – Fish oil
Episode 53: Protein, Fish Oil, Glycogen, and What Limits Muscle Growth
Research Roundup – Essential Amino Acids
Episode 52: Protein, Lactate, and Strength Phases to Boost Hypertrophy
What’s your take on supplementing with leucine at every meal to optimize MPS?
Episode 49: Protein & Kidney Function; Cholesterol & Training Adaptations
Does the effect of citrulline malate decrease with continuous use?
Episode 49: Protein & Kidney Function; Cholesterol & Training Adaptations
If you are supplementing with collagen to help repair soft tissue and possibly mitigate pain, do you think it would be beneficial to antagonize the problem areas during your workouts to elicit an inflammatory response?
Episode 49: Protein & Kidney Function; Cholesterol & Training Adaptations
Shedding Some Light on Vitamin D Supplementation: Does It Increase Strength In Athletes?
Papers discussed: One, Two, Three.
Episode 51: 2020’s Most Notable Research (with guests Eric Helms and Mike Zourdos)
Glycine supplementation for tendons and ligaments
Episode 48: Breakfast, Glycine, Muscle Knots, and Trigger Points
L-theanine: purpose and dosing guidelines
Episode 46: Season Finale: Tons of New Meta-Analyses and Q&A Catch-Up
Does acetylsalicylic acid (Aspirin) blunt hypertrophy or strength gains?
Episode 46: Season Finale: Tons of New Meta-Analyses and Q&A Catch-Up
Is it likely that habitual intake of nitrate-rich vegetables can induce the same ergogenic benefits that highly-concentrated supplements can?
Episode 46: Season Finale: Tons of New Meta-Analyses and Q&A Catch-Up
L-citrulline dosing guidelines
Episode 46: Season Finale: Tons of New Meta-Analyses and Q&A Catch-Up
Eric reviews several recent supplement meta-analyses and systematic reviews
- Acute Effects of Citrulline Supplementation on High-Intensity Strength and Power Performance: A Systematic Review and Meta-Analysis. Trexler et al. (2019).
- Effects of vitamin C on oxidative stress, inflammation, muscle soreness, and strength following acute exercise: meta-analyses of randomized clinical trials. Righi et al. (2020).
- Effect of Betaine on Reducing Body Fat—A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Xiang et al. (2019).
- Effects of Sodium Bicarbonate Supplementation on Muscular Strength and Endurance: A Systematic Review and Meta-analysis. Grgic et al. (2020).
- The Effects of Alcohol Consumption on Recovery Following Resistance Exercise: A Systematic Review. Lakićević. (2019).
- The Effect of L-Carnitine Supplementation on Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Yarizadh et al. (2020).
- Effects of Arginine Supplementation on Athletic Performance Based on Energy Metabolism: A Systematic Review and Meta-Analysis. Viribay et al. (2020).
Episode 46: Season Finale: Tons of New Meta-Analyses and Q&A Catch-Up
SBS Article Discussion: Betaine
Episode 45: Betaine, Sodium Bicarbonate, and Evaluating New Research as it Develops
Vitamin C and recovery
Study reviewed and Eric’s antioxidant article
Episode 45: Betaine, Sodium Bicarbonate, and Evaluating New Research as it Develops
Sodium bicarbonate supplementation and strength/muscular endurance
Episode 45: Betaine, Sodium Bicarbonate, and Evaluating New Research as it Develops
Given its osmolytic properties, could taking trimethylglycine (betaine) during “peak week” be a good idea for natural bodybuilders? Has it been tried before?
Episode 37: Heart Rate Variability, Antagonist Stretching, and Chrononutrition
I am currently taking a stim-free fat burner with several ingredients, and I feel like it helps curb my appetite. Are these ingredients actually doing anything, or am I just wasting my money?
Episode 38: Immune Function, Home-Based Workouts, Fat Burners, and Lifting with Long Limbs
Do either of you guys still see a point in vitamin D and fish oil supplementation?
Episode 35: Metabolic Rate, Artificial Sweeteners, Electromyography, and Non-Failure Training
Does collagen or glycine supplementation provide any benefit to connective tissue, muscle, or skin, beyond simply increasing protein quantity?
Episode 33: Doping, Collagen, Goals, and Hyperplasia
What are your thoughts on sodium bicarbonate supplementation for the enhancement of sprint performance?
Episode 31: Q&A: Myonuclei, Sodium Bicarbonate, Bands For Hypertrophy, and More Game Changers
Which supplements don’t suck?
Episode 27: Q&A: Bands, Chains, Useful Supplements, and Tweaking Your Program
Are essential amino acids (EAAs) more useful than branched-chain amino acids (BCAAs)?
Episode 21: Q&A: BCAAs, Mini-Cuts, Sex Differences, and First Meet Tips
If we say that metabolite accumulation may play a causative role in hypertrophy, shouldn’t that mean that supplements designed to enhance the pump actually increase hypertrophy?
Episode 7: Q&A: CBD, Junk Volume, Eccentric Training, and Building a Following in Fitness
How do combinations of dietary supplements work when consumed together?
Episode 1: Creatine, Genetics, and Dr. Peter Fitschen
How does betaine supplementation affect body composition and strength performance?
Episode 2: Sex Differences in Fatigue and Recovery, and Dr. Jason Cholewa
How exactly are dietary supplements regulated by the government?
Episode 4: Supplement Regulation, Steroids, and Rick Collins, Esq.
What is the history of prohormones on the supplement market?
Episode 4: Supplement Regulation, Steroids, and Rick Collins, Esq.
What exactly counts as a “dietary supplement,” according to the law? How do new ingredients find their way onto the market?
Episode 4: Supplement Regulation, Steroids, and Rick Collins, Esq.
How can consumers make safe, informed decisions about which supplements to take?
Episode 4: Supplement Regulation, Steroids, and Rick Collins, Esq.
How does the government regulate dietary supplements?
Episode 4: Supplement Regulation, Steroids, and Rick Collins, Esq.
What are “current good manufacturing practices” for supplements?
Episode 4: Supplement Regulation, Steroids, and Rick Collins, Esq.
Do new supplement ingredients require “approval” from the government?
Episode 4: Supplement Regulation, Steroids, and Rick Collins, Esq.
What is the history of non-supplement ingredients being sold as supplements (pro-hormones, stimulants, etc.)?
Episode 4: Supplement Regulation, Steroids, and Rick Collins, Esq.
Are “designer stimulants” still prevalent on the supplement market?
Episode 4: Supplement Regulation, Steroids, and Rick Collins, Esq.
People often blame failed drug tests on tainted supplements. Are they being truthful, or is that just a convenient excuse?
Episode 4: Supplement Regulation, Steroids, and Rick Collins, Esq.
Do we need more laws to help regulate the supplement industry?
Episode 4: Supplement Regulation, Steroids, and Rick Collins, Esq.
What does the research say about ecdysterone supplementation?
Episode 8: Drug Testing, New Supplement Research, Squat Science, and Dr. Eric Helms
What are your thoughts on sodium intake for lifters, whether in absolute terms or relative to potassium intake?
Episode 23: Q&A: Carbs, Sodium, and Experimenting with Your Training
Steroids
µ-Opioid receptor–induced synaptic plasticity in dopamine neurons mediates the rewarding properties of anabolic androgenic steroids
Episode 47 – Bench Angles, Appetitive Traits, and Mesocycle Progression
How much of a difference do steroids make for muscle growth?
Articles referenced:
How Much More Muscle Can You Build With Steroids?
The Steroid Strength Advantage: A Theoretical Approach
Q&A: Training frequency, reducing caloric intake on rest days, and isometric training
New documentary about doping in weightlifting
Episode 33: Doping, Collagen, Goals, and Hyperplasia
I once heard Greg say that one reason he’s never taken anabolic steroids is their potential impact on cognition, but I’ve never seen anyone else reference that as a side effect. Could he elaborate?
Episode 25: Q&A: Rest Periods, Deadlifts, Bulking, and Hypertrophy for Powerlifters
How strong do people get when they think they’re on steroids, but actually aren’t?
Episode 1: Creatine, Genetics, and Dr. Peter Fitschen
What do Greg and Eric think about drug testing in sport?
Papers discussed: Cohen et al 2014, Van Wagoner et al 2017
Episode 8: Drug Testing, New Supplement Research, Squat Science, and Dr. Eric Helms
How do anabolic steroids affect myonuclei? Do myonuclear changes revert back to normal when people stop using steroids?
Episode 20: Reading Research, the Placebo Diet, Muscle Memory, and Alex Kolliari-Turner
How long should someone be banned from sport when they’re caught using steroids?
Episode 20: Reading Research, the Placebo Diet, Muscle Memory, and Alex Kolliari-Turner
Does an increase in DHT necessarily mean more rapid hair loss? And how does this relate to anabolic steroids and hair loss?
Episode 1: Creatine, Genetics, and Dr. Peter Fitschen
What percentage of strongman competitors do you think are drug-free? How’s the plan for drug-tested nationals coming along?
Episode 26: Protein, Fiber, Phototherapy, and Intro to Strongman with James Deffinbaugh