Supplement Roundup: A

I am getting more and more questions about supplements and requests for more supplement info.

So in an effort to keep you educated without boring you with too much detail, I've decided to compile the a list of the most critical supplements out there. I'll give you a brief rundown on the benefits, tell you how to use them, and rank them from 1-10 with 1 being – don't even bother, 10 being – you MUST use this supplement, and 2 -9 increasing in importance and effectiveness with the number.

So here's the rundown on the most important and interesting supplements in the "A" category:

ADENOSINE TRIPHOSPHATE (ATP)

ATP is a nucleic acid that is the major energy source for every cell in the body. Taking ATP in supplemental form does not increase the amount of ATP within cells; rather, it boosts blood levels of ATP. This increases blood flow to exercising muscles. ATP also encourages the body to store less fat and to burn more that's already stored. One study reported that subjects taking an ATP supplement for 14 days increased their one-rep max strength and the number of reps they could complete with a weight to failure.

• Take: 125-250 milligrams (mg) twice a day on an empty stomach.
• Rank: 6 – I wouldn't make sure your supplements have ATP in them, but if you use a supplement that does it certainly is not going to hurt your performance in the gym on the field.

AFRICAN MANGO EXTRACT

This is an extract from the seed of the African mango fruit, which grows on the tree known more formally as Irvingia gabonensis. The tree grows in Central and West Africa. The seeds are rich in soluble fiber, which is one of the first proposed mechanism for the fat loss benefits provided by African mango. However, more recent research suggests that it works in the body to reduce body fat through a number of mechanisms. Some of these include increasing levels of adiponectin, a hormone that increases the uptake of carbohydrates by muscle and other active cells while increasing metabolic rate and fat burning. It also appears to modify leptin levels, which can help to reduce hunger while helping your body burn more calories. In addition to this, the active ingredients in the seeds of African mango may lower body fat, as well as cholesterol levels, by activating specific proteins known as PPARs (peroxisome proliferator-activated receptors). PPARs typically work by activating genes that decrease fat and cholesterol production while enhancing fat burning. One study reported that subjects taking African mango supplements for 10 weeks without any diet or exercise intervention, experienced a drop in their percent body fat of over 6% and lost over 16 cm on their waist, which was significantly better than the group taking a placebo.

• Take: 150-300 mg of African mango extract 30-60 minutes before meals 2-3 times per day.
• Rank: 7 – It is appears that African mango is a fairly effective fact burner given the fact that several studies have shown significant losses in body fat and waist size, even when subjects did not add exercise and a diet to their program. With a solid training and nutrition plan, these results could be even greater.

AGMATINE

This byproduct of the breakdown of the amino acid arginine, boosts nitric-oxide (NO) levels. However, agmatine does far more than just enhance NO production. To start, agmatine increases insulin release. And insulin is not only an anabolic hormone that increases muscle growth, it also dilates blood vessels to further boost blood flow to muscles. Agmatine also works in the body as a novel neurotransmitter. That means that it can boost training intensity and muscle strength by ramping you up and creating stronger muscle contractions. It can also blunt pain to help you train past the pain barrier, allowing you to complete more reps and instigate more muscle growth. Agmatine can even help to boost levels of the anabolic hormones testosterone and growth hormone, both of which are critical for muscle growth. Plus, it provides an antioxidant benefit that can aid muscle recovery.

• Take: 500-1000 mg of agmatine about 30-60 minutes before workouts.
• Rank: 7 – There is not enough research and anecdotal reports to really rank agmatine any higher. It came on the scene with a lot of promise and it is effective. But more evidence needs to come it to put it in a higher rank.

ALPHA-GLYCERYLPHOSPHORYLCHOLINE (ALPHA-GPC)

Alpha-GPC is derived from soy lecithin and is a good source of choline. It increases growth-hormone (GH) production by inhibiting a brain chemical that normally blocks GH output. Alpha-GPC also can enhance mental function by increasing acetylcholine production. One study reported that a single dose of alpha-GPC increased bench press strength by 15%.

• Take: 150-500 mg one hour before workouts and before bedtime.
• Rank: 8 – for those who want to boost GH taking Alpha-GPC is an effective supplement. It can also help to boost muscle strength and power during workouts and improve focus and the mind-muscle connection.

ALPHA-LIPOIC ACID (ALA)

ALA is a powerful antioxidant. It also improves muscle glucose and creatine uptake when it is consumed with simple carbs, such as dextrose. ALA is an ingredient in some fat-loss products because it reduces the amount of insulin released when carbs are eaten, increases fat burning and reduces hunger.

• Take: To increase creatine uptake, consume 500-600 mg of ALA with two to five grams of creatine. For fat loss and for better antioxidant protection, take 100-300 mg two to three times per day.
• Rank: 8 – ALA is a solid supplement as it boosts health, creatine uptake and fat loss. Is it mandatory that you take it? No! But if you do decide to, it can be pretty effective.

ANACYCLUS PYRETHRUM DC EXTRACT

This perennial herb that grows mainly in North Africa is known commonly as pellitory root. Recent research studies in animals show that supplementing with this herb increases testosterone levels, as well as sperm production and motility, and libido. This appears to be due to its ability to increase the production of luteinizing hormone (LH) and follicle stimulating hormone (FSH) from the pituitary gland, which travels in the blood stream to the testicles where it encourages greater testosterone production from cholesterol.

• Take: It is currently hard to say how much of this herb needs to be taken for it to be effective on boosting testosterone levels, but I would suggest taking about 250-750 mg twice a day such as mornings and nights, or about 30-60 minutes before workouts.
• Rank: 5 - This low ranking does not suggest that this supplement is not that effective. It's just too early to tell. Research in animals is very positive and so is anecdotal evidence from those taking it. However, research is humans is lacking at the moment.

ARGININE

Arginine enhances nitric oxide (NO) production because in the body arginine is converted into NO. But you already knew that! You probably also know that NO helps to improve blood flow to exercising muscles and therefore the delivery of nutrients, hormones and oxygen, which can help improve training energy, strength and intensity and recovery. Arginine has also been shown to boost growth hormone (GH) levels. Research shows significant strength and endurance improvements in subjects taking arginine products, as well as enhanced muscle growth and fat loss.

All that said, more recent research shows that citrulline boosts NO levels much more effective than arginine, which is why I include citrulline malate in Pre JYM instead of arginine. For more on this topic, read my Citrulline vs. Arginine article.

• Take: In the absense of citrulline malate or l-citrulline, have 3-5 g of arginine or NO products 30-45 minutes prior to workouts.
• Rank: 5 – research now shows that supplementing citrulline is more effective for boosting NO than arginine.

ASHWAGANDHA

This herb, known scientifically as Withania somnifera, has been used in Ayurvedic medicine for hundreds of years as an adaptogen to help the body deal with stress better. It is a powerful antioxidant that helps to suppress free radical production. But research now shows that ashwagandha can increase testosterone levels by up to 40%.

• Take: 1500-2000 mg of ashwagandha three times per day with food with one dose about 30-60 minutes before workouts.
• Rank: 7 – for those interested in boosting their own testosterone levels naturally and getting the health benefits of ashwagandha it's an effective supplement.

ASTAXANTHIN

This carotenoid is a powerful antioxidant that provides numerous health benefits, such as improving immune function, aiding cardiovascular health, and protecting the eyes from cataracts and macular degeneration. Research has also shown that this antioxidant can increase endurance by up to 150%. This is thanks to its ability to increase fat burning.

• Take: 4-6mg of astaxanthin with meals once or twice per day with one dose taken with your preworkout shake.
• Rank: 8 – this is a great supplement to take for the health benefits. And if you wanted to add it to your regimen, you can also expect a boost in endurance and even fat loss.

AVENA SATIVA

This may sound like a mysterious ingredient, but it's simply the scientific name for oats. Yes, like the oatmeal you eat for breakfast. Avena sativa contains the active ingredient avenocosides, which are a type of plant saponin similar to the furostanolic saponins in tribulus. As mentioned above, these saponins increase the amount of luteinizing hormone released from the pituitary gland, which influences the testicles to produce more testosterone. There is also some evidence that the avenocosides free up testosterone from its carrier protein, sex hormone binding globulin (SHBG). By freeing up testoserone from SHBG, more of it becomes available to enter muscle cells and stimulate muscle growth and strength gains.

• Take: 100-300 mg of a 10:1 avena sativa extract and take two to three times a day with one dose about 30-60 minutes before workouts.
• Rank: 5 – I wouldn't specifically look for testosterone boosters with avena, but if the one you chooses happens to use it, it's not a bad thing.

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