Dorling http://www.teamlightningshop.com/Jason-Garrison-Jersey/ , E. et al Do ginsenosides influence performance. Results of a double blind study. Notabene Medicine. 1980;10:241-46. Forgo I, Shimert G. The duration of effect of the standardizing ginseng extract. Notabene Medici 1985:15:636-40.
Dose = 200mgday of standardized extract.
Chromium has been shown to help increase lean muscle mass and helps to stabilize blood glucose levels. There are two useful forms of chromium:
Chromium picolinate is a good form of chromium. It is absorbed five times better than other chromium compounds.
Dose = 200 to 800 mcgday.
Dr. Muriel Gillman at Bemidge State Univ. gave 200 mcg of chromium picolinate per day to college freshman (double blind study) for 6 weeks. The results were an average gain of 3.5 lbs of lean body mass.
A larger study done with football players showed a gain of 5.7 lbs of lean body mass along with a 3.6% loss of bodyfat.
Growth hormone is a hormone produced by the anterior pituitary gland. The level of growth hormone varies throughout one's life but it is generally higher during childhood and gradually decreases throughout adulthood.
Growth hormone is frequently in the news because some athletes have taken growth hormone injections. Growth hormone or HGH (human growth hormone) increases lean muscle mass and athletic performance.
Growth hormone is a banned substance for athletes and is only used in patients with certain diseases under the supervision of a physician. Although you cannot take human growth hormone you can take a glandular version from an animal or a molecule that becomes growth hormone.
This molecule is L-arginine, an amino acid. It helps the body to release growth hormone.
Dose = 3 gm to 24 gm depending on activity level and body wt.
Another substance used by the body's energy systems is creatine. Creatine is used during the early stages of intense activity. The body uses a form called phosphocreatine that produces a common energy molecule in the body called adenosine triphosphate or ATP. ATP is used to power many of the body's processes including muscular contraction.
Creatine is available in creatine monohydrate form.
Here is a summary of the benefits of creatine:
Increases body's production of creatine phosphate which is stored in the body along with ATP and used in muscular contraction.
ATP is used first in muscular contraction followed by CP which when used allows the ATP to replenish.
Creatine loading is useful for events that require short bursts of energy for short periods of time.
Dose = 8mg for every 1 lb of lean body mass for long term usage.
Dose = 80 to 100 mg for every 1 lb of lean body mass for short term usage.
Caution: Creatine has not been studied in children under 16 years old. Also http://www.teamlightningshop.com/Brian-Boyle-Jersey/ , side effects of creatine include abdominal cramping, headaches and diarrhea.
It is also recommended that you stop using creatine for 4 weeks about every 3 months.