What is a sports supplement? Cynics may say that supplement companies use the use of a number of methods in order to increase public perceptions of worth of many products. The supplement industry comes under a lot of scrutiny and negative press, with naysayers often pointing towards the lack of evidence of the benefits for many supplements, particularly supplements which are purported to increase lean muscle mass or reduce body fat levels. However, the only way to support the effectiveness of a particular ingredient or combination of ingredients is through research, which is subject its own set of limitations.

Anyone looking for evidence of peer reviewed research to provide support that a specific supplement will assist in these processes, will find it difficult, as these studies are rare. It is very difficult to control for changes in body composition clinically, as there are many independent factors and moderators to control. Indeed some people develop lean muscle mass more easily than others, and other people lose weight more easily than others, irrespective of supplementation strategies, which makes providing support for an effect difficult. It is far easier to measure performance improvements like in strength or endurance. Therefore, the lack of statistically significant evidence for a supplement’s effects on body composition does not necessarily mean that there is truly no beneficial effect. It is far more simplistic to determine improvements in strength and performance. Therefore it is far more common to find research investigating the effects of supplements on strength and performance.

Prospective clinical research is time consuming to design and carry out, as well as expensive, with high dropout rates amongst subjects. Years can pass before robust research has been carried out and evaluated to support benefits of popular sports nutrition ingredients or singularly or in combinations, particularly studies which use of the target demographic of individuals (for example joint supplement ingredient research often uses a clinical population groups such as those with arthritis, as opposed to sporting populations). When research is carried out, repeated measures are often necessary to provide robust and significant results. In contrast, the popularity of products in the sports nutrition industry has historically been shown to be extremely transient and driven by modern innovations and trends. New supplements enter the market frequently. Therefore it is difficult to rely entirely on clinical evidence to determine the effectiveness of a product.

It is commonplace to look towards real world evidence from individuals who have tried and tested a specific ingredient or product. By nature real world evidence is entirely based on subjective observations, and is therefore less reliable and valid than well controlled clinical research. It is subject to interpretation and observer bias, meaning that when the observer has an expectation regarding the outcome effects of a particular ingredient or product, they may notice benefits which may not exist, much like a placebo effect. Whilst empirical research presents many limitations in the sports nutrition industry, it is the only means of providing reliable and valid consistent information. When searching for research, it is useful to search for studies which meet at least a few of the following criteria:

• Double Blind – In this methodological design, both the researcher and the subject(s) are unaware of which group to which they have been assigned – e.g. supplement group or placebo group.
• Placebo Controlled –In this methodological design, one group of subjects (control group) is provided with an inert formula (placebo) whilst the other group (experimental group) is provided with the supplement. The results obtained from testing the two groups are then directly compared in order to determine if the sports supplement was more effective than the placebo or not. When conducted as a double blind study, this is considered to be the most robust methodological design.
• Controlled Randomised Trial – In this methodological design, subjects are selected on the basis of relevant characteristic traits (e.g. athletic ability) and subsequently assigned to either a control group or an experimental group.

By applying the above information, you will be able to find reliable and valid information, but be conscious of the limitations of research, and consider that the lack of research to support the benefits of a supplement may be because there aren’t any, but it may also be that insufficient research has been conducted.