Legal steroids refer to workout supplements that may increase muscle mass and athletic performance. However, they are not the same as anabolic steroids. Anabolic steroids are illegal without a prescription.
Anabolic steroids are prescription-only medications for treating certain health conditions. However, people sometimes misuse anabolic steroids to increase muscle mass and athletic performance.
This article discusses what legal steroids, or workout supplements, are and whether they work. We also outline alternative options for people wishing to improve their fitness.
Legal steroids are workout supplements that may help increase muscle mass and enhance athletic performance.
Workout supplements typically contain a range of active ingredients, such as:
Protein: Molecules containing amino acids, which support muscle growth. Branched-chain amino acids: Amino acids can boost the body’s production of protein. Beta-alanine: A precursor to carnosine, which supports the muscles during intense exercise. Creatine: A substance that exists naturally in muscle cells, which can increase muscle mass and improve physical performance. Caffeine: A stimulant that can increase athletic performance.
Different supplement brands contain a varied combination of the above ingredients. However, the exact amounts of each ingredient are not always clear, as companies are not open about their formulas.
Workout supplements are not the same as anabolic steroids. The latter is a synthetic form of testosterone that doctors may prescribe to treat certain hormonal or muscle-wasting conditions. People sometimes misuse anabolic steroids to increase muscle mass and boost athletic performance. However, these drugs may have harmful side effects and are illegal without a prescription.
Many products are sold as supplements to improve athletic performance, and they often include a mix of ingredients like beta-alanine, creatine, and caffeine. However, there is no evidence that combining these ingredients in a single product provides any benefits beyond what each one can do on its own.
Many studies on exercise-enhancing supplements focus on trained athletes, making it unclear if these supplements are useful for occasional exercisers. Research often involves young adults, often male, and does not focus on supplementation in adolescents.
More research is necessary to determine the safety and effectiveness of these supplements for different individuals and performance types.
Some evidence suggests that the following individual ingredients in workout supplements can improve muscle-building and physical performance.
Protein
A 2018 meta-analysis found that using protein supplements alongside resistance exercise training could increase muscle size and strength.
Creatine
Creatine is another common ingredient in workout supplements. It is the most popular ergogenic supplement for muscle growth and performance. Ergogenic supplements are substances that enhance the body’s ability to produce energy.
Caffeine
Another ergogenic workout ingredient is caffeine. Even a modest amount of this stimulant, equating to around 3 milligrams per kilogram of body weight, appears to provide performance-enhancing benefits.
Other ingredients
According to the Office of Dietary Supplements, evidence that the following ingredients are beneficial for athletic performance and muscle growth is low or variable:
antioxidants, such as vitamins C and E arginine beetroot or beet juice beta-alanine beta-hydroxy-beta methylbutyrate (HMB) betaine branched-chain amino acids, such as leucine, isoleucine, and valine citrulline deer antler velvet dehydroepiandrosterone (DHEA) ginseng glutamine iron quercetin sodium bicarbonate tart or sour cherry Tribulis terrestris
Most multi-ingredient workout supplements are generally safe and have a low risk of major side effects.
However, few studies examine the long-term effects of these products. As such, it is not clear whether using them for extended periods increases the risk of adverse effects or disease.
Some possible risks and side effects of workout supplements are below.
Unsafe ingredients
Some workout supplement ingredients are known to be unsafe. For example, certain products contain a type of amphetamine called 1,3-dimethylamylamine (DMAA). The Food and Drug Administration (FDA) warn that DMAA can increase blood pressure and is unsafe for consumption.
Supplement manufacturers also often do not disclose comprehensive information regarding their products’ ingredients. Therefore, people should use them with caution.
Overreliance
There is a risk that people will become reliant on workout supplements. They may overlook the importance of their exercise habits and nutrition, expecting supplements to make up the difference. This could lead to adverse outcomes.
Workout supplements are not the only option for improving muscle and fitness. Alternatives include:
following a consistent exercise routine including compound movement exercises, such as squats and bench presses resting sufficiently between workouts training with enough intensity and gradually increasing resistance over time setting achievable goals with realistic timelines eating a nutritious, balanced diet with sufficient protein getting enough sleep
Building muscle and fitness takes time, patience, and motivation. People may benefit from working out with a friend or hiring a personal trainer to help them reach their goals. A variety of fitness apps can also provide guidance and support for healthful exercise habits.
Legal steroids, better known as workout supplements, are multi-ingredient supplements to enhance muscle strength and fitness. There is no research to suggest they are more beneficial than taking individual supplements, such as protein, caffeine, and creatine when combined with an appropriate fitness routine.
Generally, blended supplements appear safe, with a low risk of major side effects. However, there are limited studies investigating the long-term effects.
People who take workout supplements should not ignore the importance of a balanced diet and a consistent exercise routine. A personal trainer or fitness app could provide them with the support and motivation they need to reach their fitness goals.