The Hidden Danger in 98% of Flagged Supplements (FDA Analysis)

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Today’s Health Upgrade

• How to maximize muscle growth

• The supplement categories to avoid (FDA report)

• The cardiometabolic diet boost

• Recipe of the week

Instant Health Boost 
Why Carbs Are Your Muscle-Building Advantage

If you've been laser-focused on hitting your protein goals while cutting carbs to build muscle, this might flip everything you thought you knew about gaining size.

Researchers found that eating more carbohydrates—not just more protein—might be the missing piece in your muscle-building puzzle.

Scientists split participants into two groups for six weeks. One group ate just 10 percent more calories than usual, with all those extra calories coming from protein. The other group went bigger: 40 percent more calories, but here's the kicker—75 percent of those extra calories came from carbohydrates, not protein.

Those who ate a massive carb surplus gained actual muscle mass, while the protein-only group gained virtually nothing. 

Think of protein as the building material for your muscles, but carbohydrates as the construction crew. When you eat carbs, they trigger insulin release, which doesn't just store energy—it actively signals your body to build muscle. Carbs also replenish your muscle glycogen stores, providing the energy your body needs to utilize that protein for construction rather than just burning it for fuel.

This wasn't just weight gain or water retention—the researchers used precise four-compartment body composition analysis to measure actual muscle protein mass. The group that ate substantially more calories, primarily from carbs, literally built more muscle tissue than the group that just added protein.

If your goal is to maximize muscle gain, you need to bump up calories more than you think, but it’s not just about protein. Most of those extra calories should come from high-quality carbs, such as rice, potatoes, oats, and fruits, which will support your workouts. Maintain a steady protein intake, ranging from approximately 0.7 to 1 gram per pound of your goal body weight (or 1.6 g/kg to 2.2 g/kg).

Keep in mind that the higher-calorie group also gained some fat alongside muscle (the two were strongly correlated), which is normal during a maximum muscle-building phase. 

The key: determining your current body fat levels. If you’re more than 15 percent body fat, you might be best served by reducing body fat or focusing on body recomposition (losing fat and increasing muscle) rather than going into a pure muscle-building phase, which could increase muscle mass but also fat mass. If you need help taking the thinking out of training and nutrition, check out The Pump Club app, including the brand-new nutrition tracker. Discover the simplest way to improve your eating without ever counting a calorie. 

Together With Momentous
The Supplement Categories You Should Not Trust (FDA Analysis)

Supplement labels are designed to give you confidence that your supplement is safe and effective. However, one type of certification is a bit deceiving

If a brand highlights that it was made in a “GMP certified facility,” that does not necessarily mean the product is safe.  

While many people (rightfully) criticize the supplement industry, it’s not as unregulated as most people claim. 

Manufacturers of dietary supplements in the U.S. are legally required to follow the FDA's current Good Manufacturing Practices (cGMP) regulations. And what most people don’t realize is that GMP (Good Manufacturing Practices) standards do not ensure supplement safety — they are merely a minimum.

Instead, it just ensures quality control in manufacturing processes. And if a supplement isn’t made in a GMP facility, then it can’t be legally sold. 

And that’s where the real loophole comes to life. Because making a product the right way does not guarantee that the product you’re taking is safe, healthy, or even contains the ingredients it claims. 

Before you blindly try another supplement, you need to know what FDA investigators discovered when they looked under the hood of the supplement industry.

When supplements promise dramatic results — [dramatic pause] — they're often hiding dangerous pharmaceutical drugs that could land you in the hospital.

FDA scientists analyzed 776 dietary supplement products that had triggered agency warnings over 10 years. These weren't random products—they were supplements that had already raised red flags for containing unauthorized pharmaceutical ingredients.

The contamination rates were hard to ignore and alarming: 98 percent of these flagged products contained at least one pharmaceutical drug. But here's where it gets really concerning—the categories with the worst track records were exactly what you'd expect:

Sexual enhancement supplements: 84% contained sildenafil (the active ingredient in Viagra) or similar prescription drugs

Weight loss products: 72% contained banned substances like sibutramine (removed from the market for causing heart attacks and strokes) or phenolphthalein (a potential carcinogen)

Muscle-building supplements: 12% contained anabolic steroids

Perhaps most troubling is that these contaminated products remained on store shelves for an average of nearly 12 months after the FDA issued its initial warnings.

According to the research, your best bet is to stick with basic supplements from reputable companies that make modest, evidence-based claims and include verified third-party testing. Think vitamin D, omega-3s, creatine, or protein powder — not "breakthrough fat burners" or "performance enhancers" sold exclusively online.

There’s a reason we recommend Momentous — they are the rare brand that ensures every single product is NSF Certified for Sport or Informed Sport certified. Unlike brands that lack those certifications, The Momentous Standard guarantees quality, purity, safety, and efficacy. That way, you not only know what’s on the label is in the product, but that you’re getting a dose backed by science. 

If you’re going to take a supplement, don’t be deceived by brands that don’t invest in your safety. Look for any supplement that is NSF Certified For Sport (not just made in an NSF facility) or Informed Sport because it guarantees that each batch was tested. 

As an APC reader, use the code PUMPCLUB for up to 35% OFF your first order (14% on one-time purchase and 35% off subscription).

Foods Are Super 
Garlic: The Metabolism Multitasker

Before you reach for another pricey health supplement, check your spice rack. That humble bulb of garlic might be one of the most powerful tools for better blood sugar and cholesterol.

Scientists found that garlic can significantly improve blood sugar control and cholesterol levels in just 8 weeks.

In a major review of 22 randomized controlled trials, researchers looked at how garlic affects adults with metabolic concerns. Garlic helped lower fasting blood sugar, HbA1c (a 3-month blood sugar marker), total cholesterol, and LDL cholesterol. And it didn’t seem to matter whether people used raw garlic, aged extracts, or powdered supplements.

Garlic contains powerful compounds that boost insulin sensitivity, meaning your body responds better to insulin. It also helps reduce cholesterol production in the liver and offers antioxidant protection for your heart and blood vessels.

What’s interesting: garlic didn’t lower triglycerides, showing its effects are targeted, not generic — which makes its consistent results across other markers even more impressive.

Adding more garlic to your life is simple: toss fresh minced garlic into roasted veggies, soups, or stir-fries 4 to 5 times a week. Or try a garlic supplement if that’s easier — most studies used 600 to 900 mg of garlic powder daily. Just give it time: the full benefits tend to kick in after (at least) 8 weeks of consistent use.

Pump Up Your Diet 
Garlic Shrimp Veggie Stir-Fry

You want garlic? We have you covered. 

Ingredients

• 1 tablespoon olive oil or avocado oil

• 4–6 garlic cloves, minced

• 1 pound raw shrimp (peeled and deveined)

• 1 bell pepper, sliced

• 1 zucchini, chopped

• 1 cup broccoli florets

• 2 tablespoons low-sodium soy sauce (or tamari)

• Optional: red pepper flakes

Instructions:

1. Heat oil in a large skillet or wok over medium-high heat.

2. Add the garlic and stir for 30 seconds until fragrant.

3. Add shrimp and cook for 2 to 3 minutes per side until pink and just cooked through. Remove and set aside.

4. Toss in the vegetables and stir-fry for 5–7 minutes until crisp-tender.

5. Return the shrimp to the pan. Add soy sauce and any optional toppings. Stir to coat everything evenly.

6. Serve and enjoy

Pro Tip: For even more garlic flavor, marinate the shrimp ahead of time in a mix of minced garlic, soy sauce, and a splash of olive oil. This dish takes 20 minutes tops — and gives you a powerful combo of protein, fiber, and heart-healthy garlic.

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell