The document provides an overview of various nutritional supplements and their purported ergogenic effects and safety. It discusses creatine, arginine, beta-alanine, HMB, glutamine, caffeine, and whey protein. For each supplement, it summarizes the claims of effectiveness, proposed mechanisms of action, relevant research on safety and effectiveness for performance and physique adaptations, optimal dosing, and other practical considerations. Safety is the primary concern, and effectiveness requires evidence from biological plausibility and research studies.