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1 Departments of Animal Science and 2 Health and Human Performance, Iowa State University, Ames, Iowa 50011
The purpose of this study
was to quantify which dietary supplements augment lean mass and
strength gains during resistance training. Peer-reviewed studies
between the years 1967 and 2001 were included in the analysis if they
met a predetermined set of experimental criteria, among which were at
least 3-wk duration and resistance-training 2 or more times a week.
Lean mass and strength were normalized for meta-analysis by conversion
to percent change per week and by calculating the effect size for each
variable. Of the 250 supplements examined, only 6 had more than 2 studies that met the criteria for inclusion in the meta-analysis.
Creatine and 
-hydroxy--methylbutyrate (HMB) were found to
significantly increase net lean mass gains of 0.36 and 0.28%/wk and
strength gains of 1.09 and 1.40%/wk (P < 0.05),
respectively. Chromium, dehydroepiandrosterone, androstenedione, and
protein did not significantly affect lean gain or strength. In
conclusion, two supplements, creatine and HMB, have data supporting
their use to augment lean mass and strength gains with resistance training.
creatine; -hydroxy--methylbutyrate; muscle mass; resistance training
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