Here is my list of over the counter essentials i try to keep stocked up on.
1. multivitamin
2. protein powder.
3. creatine monohydrate. I know there's many variations of creatine, but a simple powder monohydrate is the one that is the most proven in studies. Try to find a brand that uses german Creapure filtration, as it will be much easier on the body.
4. Tongkat ali, with 2% or higher Eurycomanone content. Longjack(tongkat ali) is in most over the counter test boosters, and has been shown in studies to be a safe herbal alternative to TRT. I cannot say enough good things about longjack and i recommend it to every guy over 30 whether you're training or not. https://www.ncbi.nlm.nih.gov/pubmed/24386995https://www.ncbi.nlm.nih.gov/pubmed/24386995
Now, while most test boosters will contain tongkat ali, they're a waste of money. Usually its a form of a blend and doesnt indicate the eurycomanone %. You dont know the dosage in the blend, and they're usually a waste of money. If you get it on its own however, it is phenomenal and your numbers will start to go up.
5. Ashwagandha (indian ginseng). Probably my favorite herbal supplement and very important to regulating cortisol. If you work a stressful job or drink lots of caffeine, your cortisol will be on the high side. If you havent read up on cortisol, I would urge you to do so as it is usually the main thing holding peoples gains back. http://anabolicsecrets.com/gain-muscle/how-cortisol-affects-belly-fat-and-muscle-wasting/
Ashwagandha is great for keeping your cortisol levels balanced, and ive noticed a difference in my mood when im on it. Calmer, less stressed. But it also has a ton of other properties. It helps prevent ulcers, it's an anti-inflammatory, it assists with endurance and has shown to have test boosting properties too.
Scientific Studies on Ashwagandha Adaptogenic / Anti-stress effect
Aswagandha is compared well withEleutherococcus senticosus(Siberian Ginseng) and Panax Ginseng (Chinese / Korean Ginseng) in its adaptogenic properties, and hence it is popularly known as Indian Ginseng (Singh et al., 2010). The extensive studies on the biological model of animals for the adaptogenic / anti-stress properties of Ashwagandha (Abbas and Singh, 2006; Kalsi et al., 1987; Singh et al., 1976, 1977, 1981, 1982, 1993a,1993b, 2003; (Singh, 1995a, 1995b,2006, 2008) have shown it to be effective in increasing the stamina (physical endurance) and preventing stress induced gastric ulcer, carbon tetrachloride (CCl4) induced hepatotoxicity and mortality. Ashawagandha have similar anti-stress activity in rats (Archana & Namasivayam, 1999). An aqueous suspension of Ashwagandha root was used at 100 mg/kg/oral dosage. The results indicate a significant increase in the plasma corticosterone level, phagocytic index and avidity index in rats subjected to cold swimming stress. In the rats pretreated with the drug, these parameters were near control values and an increase in the swimming time was observed. These results indicate that Withania somnifera used in the crude form is a potent anti-stress agent. The results of above studies lend support to the hypothesis of tonics, vitalizers and rejuvenators of Ayurveda which indicate clinical use of Withania somnifera in the prevention and treatment of many stress induced diseases like arteriosclerosis, premature ageing, arthritis, diabetes, hypertension and malignancy (Singh, 1986, 2005;Singh and Misra, 1993).
i. Effect on swimming performance
Ashwagandha was shown to increase swimming performance in rats as judged by increase in swimming time during physical endurance test. Ashwagandha's antistress properties have been investigated in all these studies using adult rats were carried out by swimming endurance stress test. Ashwagandha treated animals showed a significant increase in the duration of swimming time as compared to control. The control group of mice swam for a mean time of 385 minutes, whereas the drug-treated animals continued to swim for a mean duration of 740 minutes. Thus, the swimming time was approximately doubled afterWithania somnifera (WS) treatment.
ii. Effect on cortisol and ascorbic acid contents of adrenals
The cortisol content of adrenals was reduced significantly in animals subjected to 5 h constant swimming as compared to non-swimmer group. Pretreatment with WS prevented reduction of the cortisol content of adrenals. The ascorbic acid content was also reduced significantly after 5 h of swimming as compared to the animal of non-swimmer group. Pretreatment with WS prevent reduction in ascorbic acid content which occurs after swimming stress. Thus, Withania somnifera treatment prevents, decrease of adrenal cortisol and ascorbic acid which occurs due to swimming stress.
iii. Anti-ulcerogenic effect
Ashwagandha was found to be useful in the prevention of stress-induced ulcers of the gastrointestinal tract (Singh et al. 1982). It showed significant protection against 18 h immobilization, cold + immobilization (4h) and aspirin induced gastric ulcers and lowered the mean ulcer index in rats.
iv. Effect on leucocytosis
Ashwagandha given to a group of mice with milk injection produced reduction in leucocytosis.
v. Anabolic effects:
There was a significant increase in the body weights of the Ashwagandha treated group as compared to control for a period of 3 months in rats.
6. Maca/Rhodiola Rosea. Adaptagens just like Ashwagandha, great for cortisol management. If you are strapped for cash, just get ashwagandha since it is the best one, but i like to take all 3.
7. Green tea (try to get one with a high EGCG content, the higher it is the better). Fantastic fat burner, and also regulates your cortisol despite the fact it has a small amount of caffeine in it. Lipton green tea is your best bang for buck when it comes to EGCG.
8. L-carnitine. Amino acid that forces conversion of fat cells into energy. Great if you are trying to drop bodyfat.
For Creatine, CLA and L carnitine i like to use the Allmax Nutrition products as they are made in a cgmp facility and very pure. Their creatine monohydrate is made with creapure filtration too. Great company, sells everything in its purest form and doesnt try to trick you with blends. They wont break your bank either.
Background
Cycling is an endurance sport relying mainly on aerobic capacity to provide fuel during long-duration cycling events. Athletes are constantly searching for new methods to improve this capacity through various nutritional and ergogenic aids.
Purpose:
The aim of the study was to find out the effect of Ashwagandha on the cardiorespiratory endurance capacity, that is, aerobic capacity of elite Indian cyclists.
Materials and Methods:
Forty elite (elite here refers to the participation of the athlete in at least state-level events) Indian cyclists were chosen randomly and were equally divided into experimental and placebo groups. The experimental group received 500 mg capsules of aqueous roots of Ashwagandha twice daily for eight weeks, whereas the placebo group received starch capsules.
Outcome Measures:
The baseline treadmill test for the cyclists were performed to measure their aerobic capacity in terms of maximal aerobic capacity (VO2 max), metabolic equivalent, respiratory exchange ratio (RER), and total time for the athlete to reach his exhaustion stage. After eight weeks of supplementation, the treadmill test was again performed and results were obtained.
Results: There was significant improvement in the experimental group in all parameters, whereas the placebo group did not show any change with respect to their baseline parameters. There was significant improvement in the experimental group in all parameters, namely, VO2 max (t = 5.356; P < 0.001), METS (t = 4.483; P < 0.001), and time for exhaustion on treadmill (t = 4.813; P < 0.001) in comparison to the placebo group which did not show any change with respect to their baseline parameters.
Conclusion: Ashwagandha improved the cardiorespiratory endurance of the elite athletes.
This next study shows15% increase in testosterone levels (average rise from 630 ng/dL to 726 ng/dL). For an inexpensive herbal supplement, that's amazing.
Examining the effect of Withania somniferasupplementation on muscle strength and recovery: a randomized controlled trial
Background Withania somnifera (ashwagandha) is a prominent herb in Ayurveda. This study was conducted to examine the possible effects of ashwagandha root extract consumption on muscle mass and strength in healthy young men engaged in resistance training.
Methods
In this 8-week, randomized, prospective, double-blind, placebo-controlled clinical study, 57 young male subjects (18–50 years old) with little experience in resistance training were randomized into treatment (29 subjects) and placebo (28 subjects) groups. Subjects in the treatment group consumed 300 mg of ashwagandha root extract twice daily, while the control group consumed starch placebos. Following baseline measurements, both groups of subjects underwent resistance training for 8 weeks and measurements were repeated at the end of week 8. The primary efficacy measure was muscle strength. The secondary efficacy measures were muscle size, body composition, serum testosterone levels and muscle recovery. Muscle strength was evaluated using the 1-RM load for the bench press and leg extension exercises. Muscle recovery was evaluated by using serum creatine kinase level as a marker of muscle injury from the effects of exercise.
Results
Compared to the placebo subjects, the group treated with ashwagandha had significantly greater increases in muscle strength on the bench-press exercise (Placebo: 26.4 kg, 95 % CI, 19.5, 33.3 vs. Ashwagandha: 46.0 kg, 95 % CI 36.6, 55.5; p = 0.001) and the leg-extension exercise (Placebo: 9.8 kg, 95 % CI, 7.2,12.3 vs. Ashwagandha: 14.5 kg, 95 % CI, 10.8,18.2; p = 0.04), and significantly greater muscle size increase at the arms (Placebo: 5.3 cm2, 95 % CI, 3.3,7.2 vs. Ashwagandha: 8.6 cm2, 95 % CI, 6.9,10.8; p = 0.01) and chest (Placebo: 1.4 cm, 95 % CI, 0.8, 2.0 vs. Ashwagandha: 3.3 cm, 95 % CI, 2.6, 4.1; p L, 95 % CI, 1202.8, 1412.1, vs. Ashwagandha: 1462.6 U/L, 95 % CI, 1366.2, 1559.1; p = 0.03), significantly greater increase in testosterone level (Placebo: 18.0 ng/dL, 95 % CI, -15.8, 51.8 vs. Ashwagandha: 96.2 ng/dL, 95 % CI, 54.7, 137.5; p = 0.004), and a significantly greater decrease in body fat percentage (Placebo: 1.5 %, 95 % CI, 0.4 %, 2.6 % vs. Ashwagandha: 3.5 %, 95 % CI, 2.0 %, 4.9 %; p = 0.03).
Conclusion This study reports that ashwagandha supplementation is associated with significant increases in muscle mass and strength and suggests that ashwagandha supplementation may be useful in conjunction with a resistance training program.
A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. https://www.ncbi.nlm.nih.gov/pubmed/23439798
Abstract CONTEXT:
Stress is a state of mental or emotional strain or tension, which can lead to underperformance and adverse clinical conditions. Adaptogens are herbs that help in combating stress. Ayurvedic classical texts, animal studies and clinical studies describe Ashwagandha as a safe and effective adaptogen.
AIMS:
The aim of the study was to evaluate the safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha roots in reducing stress and anxiety and in improving the general well-being of adults who were under stress.
SETTINGS AND DESIGN:
Single center, prospective, double-blind, randomized, placebo-controlled trial.
MATERIALS AND METHODS:
A total of 64 subjects with a history of chronic stress were enrolled into the study after performing relevant clinical examinations and laboratory tests. These included a measurement of serum cortisol, and assessing their scores on standard stress-assessment questionnaires. They were randomized to either the placebo control group or the study drug treatment group, and were asked to take one capsule twice a day for a period of 60 days. In the study drug treatment group, each capsule contained 300 mg of high-concentration full-spectrum extract from the root of the Ashwagandha plant. During the treatment period (on Day 15, Day 30 and Day 45), a follow-up telephone call was made to all subjects to check for treatment compliance and to note any adverse reactions. Final safety and efficacy assessments were done on Day 60.
STATISTICAL ANALYSIS:
t-test, Mann-Whitney test.
RESULTS:
The treatment group that was given the high-concentration full-spectrum Ashwagandha root extract exhibited a significant reduction (P
CONCLUSION:
The findings of this study suggest that a high-concentration full-spectrum Ashwagandha root extract safely and effectively improves an individual's resistance towards stress and thereby improves self-assessed quality of life.
Background
Cycling is an endurance sport relying mainly on aerobic capacity to provide fuel during long-duration cycling events. Athletes are constantly searching for new methods to improve this capacity through various nutritional and ergogenic aids.
Purpose:
The aim of the study was to find out the effect of Ashwagandha on the cardiorespiratory endurance capacity, that is, aerobic capacity of elite Indian cyclists.
Materials and Methods:
Forty elite (elite here refers to the participation of the athlete in at least state-level events) Indian cyclists were chosen randomly and were equally divided into experimental and placebo groups. The experimental group received 500 mg capsules of aqueous roots of Ashwagandha twice daily for eight weeks, whereas the placebo group received starch capsules.
Outcome Measures:
The baseline treadmill test for the cyclists were performed to measure their aerobic capacity in terms of maximal aerobic capacity (VO2 max), metabolic equivalent, respiratory exchange ratio (RER), and total time for the athlete to reach his exhaustion stage. After eight weeks of supplementation, the treadmill test was again performed and results were obtained.
Results: There was significant improvement in the experimental group in all parameters, whereas the placebo group did not show any change with respect to their baseline parameters. There was significant improvement in the experimental group in all parameters, namely, VO2 max (t = 5.356; P < 0.001), METS (t = 4.483; P < 0.001), and time for exhaustion on treadmill (t = 4.813; P < 0.001) in comparison to the placebo group which did not show any change with respect to their baseline parameters.
Conclusion: Ashwagandha improved the cardiorespiratory endurance of the elite athletes.
This next study shows15% increase in testosterone levels (average rise from 630 ng/dL to 726 ng/dL). For an inexpensive herbal supplement, that's amazing.
Examining the effect of Withania somniferasupplementation on muscle strength and recovery: a randomized controlled trial
Background Withania somnifera (ashwagandha) is a prominent herb in Ayurveda. This study was conducted to examine the possible effects of ashwagandha root extract consumption on muscle mass and strength in healthy young men engaged in resistance training.
Methods
In this 8-week, randomized, prospective, double-blind, placebo-controlled clinical study, 57 young male subjects (18–50 years old) with little experience in resistance training were randomized into treatment (29 subjects) and placebo (28 subjects) groups. Subjects in the treatment group consumed 300 mg of ashwagandha root extract twice daily, while the control group consumed starch placebos. Following baseline measurements, both groups of subjects underwent resistance training for 8 weeks and measurements were repeated at the end of week 8. The primary efficacy measure was muscle strength. The secondary efficacy measures were muscle size, body composition, serum testosterone levels and muscle recovery. Muscle strength was evaluated using the 1-RM load for the bench press and leg extension exercises. Muscle recovery was evaluated by using serum creatine kinase level as a marker of muscle injury from the effects of exercise.
Results
Compared to the placebo subjects, the group treated with ashwagandha had significantly greater increases in muscle strength on the bench-press exercise (Placebo: 26.4 kg, 95 % CI, 19.5, 33.3 vs. Ashwagandha: 46.0 kg, 95 % CI 36.6, 55.5; p = 0.001) and the leg-extension exercise (Placebo: 9.8 kg, 95 % CI, 7.2,12.3 vs. Ashwagandha: 14.5 kg, 95 % CI, 10.8,18.2; p = 0.04), and significantly greater muscle size increase at the arms (Placebo: 5.3 cm2, 95 % CI, 3.3,7.2 vs. Ashwagandha: 8.6 cm2, 95 % CI, 6.9,10.8; p = 0.01) and chest (Placebo: 1.4 cm, 95 % CI, 0.8, 2.0 vs. Ashwagandha: 3.3 cm, 95 % CI, 2.6, 4.1; p L, 95 % CI, 1202.8, 1412.1, vs. Ashwagandha: 1462.6 U/L, 95 % CI, 1366.2, 1559.1; p = 0.03), significantly greater increase in testosterone level (Placebo: 18.0 ng/dL, 95 % CI, -15.8, 51.8 vs. Ashwagandha: 96.2 ng/dL, 95 % CI, 54.7, 137.5; p = 0.004), and a significantly greater decrease in body fat percentage (Placebo: 1.5 %, 95 % CI, 0.4 %, 2.6 % vs. Ashwagandha: 3.5 %, 95 % CI, 2.0 %, 4.9 %; p = 0.03).
Conclusion This study reports that ashwagandha supplementation is associated with significant increases in muscle mass and strength and suggests that ashwagandha supplementation may be useful in conjunction with a resistance training program.
A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. https://www.ncbi.nlm.nih.gov/pubmed/23439798
Abstract CONTEXT:
Stress is a state of mental or emotional strain or tension, which can lead to underperformance and adverse clinical conditions. Adaptogens are herbs that help in combating stress. Ayurvedic classical texts, animal studies and clinical studies describe Ashwagandha as a safe and effective adaptogen.
AIMS:
The aim of the study was to evaluate the safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha roots in reducing stress and anxiety and in improving the general well-being of adults who were under stress.
SETTINGS AND DESIGN:
Single center, prospective, double-blind, randomized, placebo-controlled trial.
MATERIALS AND METHODS:
A total of 64 subjects with a history of chronic stress were enrolled into the study after performing relevant clinical examinations and laboratory tests. These included a measurement of serum cortisol, and assessing their scores on standard stress-assessment questionnaires. They were randomized to either the placebo control group or the study drug treatment group, and were asked to take one capsule twice a day for a period of 60 days. In the study drug treatment group, each capsule contained 300 mg of high-concentration full-spectrum extract from the root of the Ashwagandha plant. During the treatment period (on Day 15, Day 30 and Day 45), a follow-up telephone call was made to all subjects to check for treatment compliance and to note any adverse reactions. Final safety and efficacy assessments were done on Day 60.
STATISTICAL ANALYSIS:
t-test, Mann-Whitney test.
RESULTS:
The treatment group that was given the high-concentration full-spectrum Ashwagandha root extract exhibited a significant reduction (P
CONCLUSION:
The findings of this study suggest that a high-concentration full-spectrum Ashwagandha root extract safely and effectively improves an individual's resistance towards stress and thereby improves self-assessed quality of life.
Its sound too good to be true, the kicker is the side effects i bet it has some sides like gas, headache, raise in liver enzyme, kidney issues, etc . also you will need to cycle off it and use anti estrogen, or else it will screw up your test levels for life, there is always a catch
dAA causes inflammation of the muscles and joints, its a false feeling, like with creatine it just inflates your muscles with water making you look swole, but goes away after going off it.
Daa is also,bad for the liver and kidneys i think, but why would anyone take it if it causes inflammation
Creatine - feel I get a bit of a strength boost from it, just monohydrate because the other expensive versions have shown little to no benefits over the standard monohydrate.
Beta Alanine - I feel I got a strength boost when starting using this. I will give you a strange tingling/itchy feeling.
Taurine - I use this because Beta Alanine builds up something bad that taurine uses so if you use Taurine you dont need to have offtime with Beta Alanine.
I take zinc in the morning and magnesium in the evening but dunno if it has any effect.
Creatine - feel I get a bit of a strength boost from it, just monohydrate because the other expensive versions have shown little to no benefits over the standard monohydrate.
Beta Alanine - I feel I got a strength boost when starting using this. I will give you a strange tingling/itchy feeling.
Taurine - I use this because Beta Alanine builds up something bad that taurine uses so if you use Taurine you dont need to have offtime with Beta Alanine.
I take zinc in the morning and magnesium in the evening but dunno if it has any effect.
Those are placebo effects, zinc and magnesium are the only ones useful, creatine works but long term use i dont know if it damages you digestive system or kidneys. I know a lot of people are non responders to creatine like myself.
Only things i trust
1. Banned substances in sports (PED)
2. Multi-vitamin (health benefit)
3. Pre-workout samples (liquid meth)
4. Whey (shitty form of added protein)
5. Basically any mineral or vitamin has a good overall effect
I tried D-aspartic acid and it doesn't work for me. 3 g per day. I tried even 5 g per day after that.
I can shit better sometimes, that's the only effect I noticed. Which is good!
I need to buy some more D3, zinc and magnesium, I'm out of stock. The only supplements I am going to take. Also, I would like to try nootropics sometimes. Phenibut, sulbutiamine or racetams.
ehh i dont have a juicer i bought that jack power juicer from the infomercials years ago it sucked and cost 100 bucks so im sure to get one better will be in the hundreds i cant quite afford something that high
ehh i dont have a juicer i bought that jack power juicer from the infomercials years ago it sucked and cost 100 bucks so im sure to get one better will be in the hundreds i cant quite afford something that high
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