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This group includes supplements and sports foods that provide a performance benefit in sport-specific and individual-specific situations or provide a useful and timely source of energy and nutrients in an athlete's diet or are of medical/therapeutic benefit. Specific examples: bicarbonate, beta-hydroxy-beta-methylbutyrate (HMB), creatine, calcium, carbohydrate powders and gels glucosamine and chondroitin, intramuscular iron, intramuscular vitamin B12, liquid meal replacements, melatonin, recovery formulas, sports energy bars skim milk powder, sports drinks, specific vitamins and minerals. This group includes supplements currently lacking substantial proof of beneficial effects or have no proof of beneficial effects in sportspersons. This group contains the majority of supplements including many herbs and herbal extracts* promoted to sportspersons. These supplements enjoy a cyclical pattern of popularity and use, but have not been proven to enhance sport performance. In some cases these supplements may impair sports performance or health. Specific examples: arginine, bee pollen, branched chain amino acids (BCAA's), colostrum, CLA (conjugated linoleic acid), carnitine, cordyceps, cytochrome C, coenzyme Q10, chromium picolinate, choline, Echinacea, ferulic acid, ginseng, glycerol, glutamine, ginkgo biloba, gamma-oryzanol, intravenous iron, inosine, lysine, network marketing supplements including Herbalife and Amway, ornithine, pro-biotics, Protivity (Microhydrin), pyruvate, ribose, vitamin B12 injections, spirulina, How to maximize its effects: Use a ZMA product that provides about 30 mg of zinc, 450 mg of magnesium and 10. Taking ZMA on an empty stomach will enhance its uptake and utilization and improve your sleep quality for optimal recovery. Why it made the list: Besides being a popular fat-loss supplement, carnitine is now known to enhance muscle growth through a number of mechanisms, all of which are supported by clinical research. 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