Ribose is relatively new to the supplement scene. Ribose is a five carbon sugar, manufactured in the body, that is needed to create and salvage adenosine triphosphate (ATP). ATP is the ultimate usable form of energy for muscular activity. Small amounts of ribose are available in the diet through fruits and vegetables.

Companies that manufacture ribose claim that the substance helps increase power and restore energy after high intensity exercise. As with creatine, ribose is said to recover energy levels in 12 to 36 hours after short-burst exercise. ATP is restored in the body naturally in 7-10 days.

The recommended dose, for ribose, to maintain peak ATP levels is 2.2 grams per day; for an ergogenic effect, the recommended dose should be taken before and after exercise.

Nutritionists who have reviewed the medical literature on ribose say that scientific theories support the use of ribose as an ergogenic aid; however they note that proven benefits in humans have not been documented in peer-reviewed journals.

Androstenedione, commonly known as andro for short, is a hormone found naturally in the human body in the adrenal glands and gonads. The substance can also be found in meat and some plants, or it can be produced synthetically. Androstenedione and testosterone convert back and forth to each other by means of an enzyme. Theory suggests that along with the production of extra testosterone comes the androgenic properties that are desired by athletes such as increased energy, strength, muscle development and decreased recovery time from workouts. There is no research to prove that theory.

The use of androgens is especially dangerous among adolescents in whom it can potentially retard growth.

The use of androstenedione is illegal in many sports due to the risks involved with supplementation. Andro is banned by the IOC, the NFL, the NCAA and professional tennis. MLB, NBA and the NHL have not yet banned the substance, however, they do not promote the use of the supplement. As with any supplement, one must examine the short-term and long-term health effects of using androstenedione.

Caffeine has been used by endurance athletes for years as a way to stay alert and improve endurance. It is fairly common among athletes at all levels of competition, but keep in mind that caffeine is on the IOC banned substance list.

Caffeine claims to improve athletic performance, increase energy, delay fatigue, improve fat burning, spares muscle glycogen, and to enhance body fat loss.

Research shows that caffeine acts as a stimulant, raises epinephrine levels, increases alertness, delays fatigue, may slightly spare muscle glycogen, and does not promote body fat loss.

Side effects of caffeine include nausea, nervousness, sleeplessness, muscle tremors, palpitations, and headache. Caffeine may increase acid secretion in the stomach, increasing the likelihood of stomach ulcers. Also, caffeine acts as a diuretic, so adequate fluid intake is crucial.

A healthy level of caffeine consumption is around 120-220 milligrams per day. Refer to the chart to discover your daily intake.