Weakness, increased body fat, depression and low sex drive (bye-bye morning wood) are some of the most serious low testosterone symptoms and consequences. 

From here you can see that low T is a serious problem – but first let’s see what testosterone is.

What’s Testosterone and Why Is It Important?

Testosterone is the hormone that makes you a man – by defining your male sexual characteristics. It’s produced by your testicles in the Leydig cells. 

This hormone regulates vital functions such as sex drive, sperm production, production of red blood cells, bones mass, mood, muscle mass and distribution of fat. 

When the testosterone levels are low, the linked functions suffer. Badly. 

That’s why low T levels are a problem to solve as soon as possible.

Low testosterone is caused by several factors, being diet one of the main. By improving it you’ll boost your testosterone, and it all starts with excluding the foods that are killing it. Let’s check them.

The 5 Foods to Avoid that Decrease Your Testosterone

If you’re eating any of the following foods, it’s about time to switch gears to ramp up your testosterone levels and make you a happier man.

Soy Products

Soy is an enemy of testosterone because it contains genistein, daidzein and glycitein – estrogenic isoflavones that activate estrogen receptors (source). That’s bad for you and that’s why soy products are the main testosterone foods to avoid.

Research has plenty of examples that link soy to suppressing testosterone and DHT (source) – and that’s enough to avoid it, or at least, keep it to the bare minimum. 

Sugary and Processed Foods

Pastries, processed carbs, sugary drinks and desserts are some of the top foods that decrease testosterone. Sugary is a powerful enemy because it reduces total and free testosterone levels right after ingestion (source). The more you do, the worse it gets.

Since most sugary and processed food combine sugar with high-PUFA fats, cheap fillers and other problematic compounds – they will deplete your testosterone.  

Foods with Trans Fats

Trans fats food come in different shapes. Frozen pizza, donuts, margarine, fast-food, fries and more – but they all share the same evil effects on your testosterone levels. 

They’re damaging because they decrease HDL cholesterol (source) – the building blocks of testosterone – while ramping up inflammation (source). That’s why you need to avoid foods high in trans fats. 

High-PUFA Vegetable Oils

They are a nuclear bomb to your testosterone levels due to its high content of omega-6 fatty acids. Canola, sunflower, soybean, corn, grapeseed, cottonseed. They come from different sources but they all are damaging for you because they suppress testosterone because they cause lipid suppression (source). 

Instead, opt for olive oil, coconut oil and animal fats. 

Alcohol (50 words)

Some shots of Whisky over the weekend are fine – but you should know that alcohol inhibits testosterone secretion (source). That’s why it’s important to avoid drinking every day, especially beer because it’s high in phytoestrogens (source).

Exclusion is over. Now let’s see what to eat to increase your testosterone. 

The 5 Foods that Increase Testosterone 

The following food will help you to boost testosterone and decrease estrogen, to hit the sweet spot of hormonal balance for a stronger, happier and healthier you. 

Grass-feed Beef

Grass-feed beef is a champion food when it comes to increasing testosterone. Saturated fats that increase testosterone (source), amino-acids and minerals that ramp up T and sex drive (source) and high-quality protein that helps you to build more muscle.

Eggs

Eggs are packed with omega-3s, vitamin D, high-quality protein and cholesterol – all of which help to increase testosterone levels. Omega-3 fatty acids are especially helpful since they improve testicular function – which is a sign of optimal testosterone levels (source).

Bacon

Bacon is a massive testosterone booster. Healthy cholesterol, excellent animal protein and saturated fat. That says it all. Testosterone is made from cholesterol, and it’s only logical that a food that contains plenty of it will help you – just take it easy because it’s high in calories. 

Berries

Blueberries, chokeberries, blackberries. The darker, the better. On top of being full of antioxidants to combat oxidative damage and nutrients to nourish yourself, berries are a rich source of Calcium-D-Glucarate, a powerful excess estrogen remover (source).

Certain Diary Products

Diary often gets a bad press when we talk about testosterone – but it depends on the type you eat. For our purposes, yogurt boosts testosterone thanks to the healthy bacteria it provides (source), and the same goes for blue cheese thanks to its healthy bacteria, prebiotics, probiotics and enzymes (source).

Bottom Line

Now you can discard the 5 foods that kill testosterone from your life to become a happier, manlier version of yourself.

Questions? Let us know everything in the comments to help you, because we’re compromised with your journey to become a better man.

The post 5 Foods That Kill Testosterone (And What to Eat Instead) appeared first on Supplement Science.

If you are trying to put in the necessary effort into your workout routine to get incredible and long-lasting results in record time, then you probably have already put some thought into how helpful the right supplements can be. Creatine is a common workout supplement that people take to help improve the effects of their workout, and knowing the right time to take it is key to maximizing the effects of your efforts. First, before talking about the best way to get the most out of your creatine supplement, it’s a good idea to understand the purpose of the supplement and what you can hope to accomplish with it.

Benefits of Creatine

Creatine increases your body’s muscular storage of a type of energy known as creatine phosphate, which holds an important function in producing energy for quick exercise sessions of high intensity. In simple terms, the addition of creatine as a supplement when you go through your workout routine results in muscular stores of creatine phosphate becoming increased. This aids the body by feeding the ATP-PC energy system—the primary energy system we access during gym workouts while training in near maximum power and weight exercises.

Another benefit of creatine is increasing the amount of energy you have. When the muscles’ creatine phosphate is depleted, the result is an increase in muscular fatigue. What this means, however, is that an increase in creatine can help restore those levels, allowing you to achieve a better workout and not get tired as quickly or easily.

In simple terms, the benefits of taking creatine supplements to improve your workout include better levels of creatine stored in your body’s muscles, resulting in more energy to be used in high-intensity exercise without as much depletion, and in those creatine levels being more quickly regenerated. This brings about better recovery, as well as enhanced creatine storage for the next time you use your body’s natural creatine.

Check out these studies:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/

https://www.ncbi.nlm.nih.gov/pubmed/10999421

When to Take Creatine

Knowing when to take creatine can help you achieve the maximum effects. For best results, it is recommended that you take most of your supplements either before and after your workout. Creatine is different. The reason creatine is different is the method through which it works. Creatine is a naturally-produced chemical inside your body. Taking a creatine supplement is intended to raise up the stores of creatine in your body in order to maximize what can be used during your workout. Creatine isn’t like protein ord carbs that cycle through your body in a matter of hours. It often takes weeks to build up to a max store of creatine (just like it often takes weeks for those stores to be depleted or return to normal after stopping supplementation). That means that taking your creatine in your pre-workout is NOT necessary. Is it OK? Sure. The truth is that iot just doesn’t matter when you take it nearly as much as protein or pre-workout.

So, in the end, just make sure you take it regularly (daily) and you’ll be OK.

What is Creatine Loading

In addition to taking creatine regularly, many sources will recommend creatine loading. This refers to the process of taking 10, 15, or 20g of creatine per day when you first start taking creatine. This higher-than normal dosage would typically be taken for the first 5 days of using creatine, followed by a “maintenance” phase of 4-5g daily. Numbers here may vary based on the individual and the type of creatine you are taking (for example, Creatine HCL claims to not require a load phase and then doses daily at about 2g)

Do I Need to Load Creatine?

While many consider creatine loading to be a standard practice for beginning to use the supplement in the workout process, much new research suggests that it is not necessary to load creatine at all. While it may help you see benefits faster, in the long run, your progress will be about the same either way. I would argue that for someone that is cycling creatine, a load phase is probably a good idea. If you plan on taking creatine consistently without cycling, then loading may not be as impactful.

Do I Need to Cycle Creatine?

Creatine cycling refers to adding a phase into your workout routine in which you do not take creatine for certain periods of time in order to allow your body to function naturally and take a break from the substance. However, there is not necessarily any scientific data to prove that this is a necessary part of taking a creatine supplement to get the most out of your workout routine. As there are little to no harmful side effects from taking creatine, there shouldn’t be any reason to fear supplementing your body with the substance full-time.

Some users fear that if they do not give their body a break from creatine supplements, it will forget how to make it on its own. With no data to support this theory, however, it is not necessary to practice creatine cycling. However, there is nothing wrong with erring on the side of caution. I’ve seen several studies recently that disprove this theory completely and one that supported it to a small degree, but showed that completely normal creatine production started up again within a week or two.

Personally, I prefer to cycle all of my supplements. Creatine, caffeine, the pre-workouts (beta alanine, citrulline, etc), and so on. I don’t have any particular science-backed reasoning for it except that anytime I start back on a cycle, I feel like I get an increased benefit for the first few weeks.

As a side note, the idea of cycling any kind of supplement probably came from steroid use where a user can stop producing testosterone completely if supplemented by artificial testosterone. This, however, doesn’t apply to any of the supplements I mentioned above and certainly does not apply to creatine.

How Long to Take Creatine

Most people use creatine for around 1.5 to 3 months, then repeat the process after taking a break from it for about a month. Of course, no data shows that the break is a necessary part of the process. If you are wondering how long to take creatine, but are not interested in cycling your use of the product, then you can take it as long as you are looking to reap the benefits from it.

The post When to Take Creatine: A Brief Guide to Timing & Cycling appeared first on Supplement Science.

Creatine has been a powerful and popular workout supplement for quite some time now, and it is used by many athletes and those looking to achieve their desired fitness goals. This is because it is superior at replenishing the body’s naturally occurring creatine, increasing recovery time, and providing the user with more energy during their workout. This makes workouts more productive and gets better results.

However, when most people talk about creatine, they are typically talking about creatine monohydrate. Lately, though, Creatine HCL (creatine hydrochloride) has been hitting the spotlight. This is another type of creatine that is used to achieve the same purpose, but has been reported to have significant benefits over creatine monohydrate.

Find out more at – pubchem.ncbi.nlm.nih.gov

Creatine HCL vs. Monohydrate

There are a lot of reasons creatine HCl is gaining popularity over creatine monohydrate in the market lately, and a lot of it has to do with evidence supporting the fact that creatine HCl has better performance capabilities. Some of the advantages it offers over its standard counterpart include better absorption rates, meaning that more of the substance goes to use in the body rather than simply being discarded in urine, and greater solubility, meaning that less of the substance is required to achieve a similar effect. In fact, while creatine monohydrate typically comes with a recommended dosage of 3-5g daily, creatine HCl requires only 2g per day.

If you are trying to debate creatine HCl vs creatine monohydrate, it’s a good idea to weigh their performance capabilities. While creatine monohydrate does work excellently, that does not mean it is the best option available on the market. Creatine HCl has been shown to improve performance and the absorption rate of the supplement, with the addition of fewer side effects than what you might experience from creatine monohydrate.

Recommended Creatine HCL Dosage

The creatine HCl dosage recommended to users is significantly less than what they are required to take to achieve the same benefits while using creatine monohydrate. Typically, those users consume around 3-5g of the supplement on a daily basis in order to reap optimal benefits, while creatine HCl users need only 2g of their supplement to maximize the effects of their workout. The smaller dosage is a benefit that makes many inclined to make the switch to using creatine HCl rather than their previous methods.

Creatine HCL Side Effects

While creatine monohydrate does excellent things for your workout with minimal side effects, there are some things that users may experience while using the product that they had not intended. Some of these side effects include digestive issues and water retention. While neither of these is a big deal, it is something that can quickly become frustrating from a supplement you are taking on a daily basis. Fortunately, the creatine HCl side effects are all but nonexistent. The substance actually improves performance and absorption rates in comparison to creatine monohydrate, while eliminating any digestive issues or water retention side effects users may have been experiencing with their previous form of creatine.

The Verdict

Creatine monohydrate is a tried and true supplement that has aided athletes and body builders for ages. It does its job well with minimal side effects. However, just because it performs well does not mean that it is the best option on the market—creatine HCl has been proven to provide users with superior performance capabilities with fewer side effects.

Also check out our comparison of Creatine Monohydrate with Kre-Alkalyn (Buffered Creatine).

Or, check out a few of our favorite pre-workout supplements that contain Creatine HCL:

1. Jym Pre Jym – 2g creatine hcl (review)
2. Transparent Labs Stim Free Pre-Workout – 3g creatine hcl (review)
3. Kaged Muscle Pre Kaged– 1.5g creatine hcl (review)

The post Creatine HCL appeared first on Supplement Science.

Using creatine on a daily basis is an excellent and effective tool for getting the best results from your regular workout routine. Like many great supplements, however, it is subject to much scrutiny and myths surrounding the potential effects it can have on the body by taking it for long periods of time. We’re here to help you sort out fact from fiction.

Dangers of Creatine

There are all sorts of myths floating around out there about the potential dangers of creatine, but fortunately, most of them are not true.

Dehydration? One such myth is that creatine causes dehydration and cramping in its users, which would certainly be a significant cause for concern, as it is important for people to keep hydrated at all times, especially during a regular workout. Fortunately, this is another claim that has no evidence to support it, and is simply a myth that continuously gets spread around with no scientific backing.

Compartment syndrome? A condition that occurs when there is excessive pressure present in the muscle compartment, is another rumored danger of using creatine on a regular basis. Like the many other myths surrounding this helpful supplement, there is no reason to be concerned that creatine use can lead to compartment syndrome.

The stories surrounding the dangers of creatine that are true, or that contain a hint of truth, are much less worrisome. For example, the tale that creatine causes weight gain does contain a grain of fact; users sometimes gain between .8 and 2.9 percent body weight in the first few days of using the substance if they choose to have a loading phase—and this is all simply water weight.

Creatine Side Effects

Like the dangers of creatine, there is much buzz about creation side effects that have no scientific backing to support them at all. Some of the side effects that are most likely talked about are the aforementioned effects on kidneys, an organ on which no study has revealed any negative effects—save for in the case of preexisting conditions.

Creatine Effects on Sperm

It has been said that use of the supplement has a negative effect on sperm; however, no study has uncovered anything about creatine effects on sperm being negative. The concerns primarily centered on the question of whether the supplement could make a man infertile, but fortunately, it cannot. Creatine has no effect on sperm whatsoever—and sperm already naturally contains creatine.

Creatine Effects on Kidneys

Another popular myth claims that creatine can cause kidney stones or liver failure. However, the fact is that there have been many long-term studies performed regarding the use of creatine, and none of them have revealed any evidence that the supplement is harmful in such a way.

Creatine Effects on Hair Loss

Finally, there has been a lot of talk about whether or not creatine side effects include hair loss. If you’re worried that creatine might have a negative effect on your hair growth, then you probably don’t need to be! Men with male pattern baldness may experience an increased rate of hair loss (No study has really been conclusive either way), but in most cases, the use of creatine to enhance your workout results should have no effect on your hair growth whatsoever.

The Bottom Line

Creatine is a supplement that can do your body wonders during a workout—both for the recovery time you experience and the results you will see. However, like all supplements, it is understandable the object of much scrutiny and a lot of myths and rumors crop up surrounding its safety and validity. However, most of the negative claims made about creatine have no scientific backing. In fact, you have every reason to believe and trust that creatine is safe to use—and that it works, too!

Take a look at our top 5 recommended creatine supplements.

The post Creatine Dangers, Side Effects, & Myths appeared first on Supplement Science.

Is Creatine a Steroid?

Because of the controversy that initially surrounded this supplement, many still ask today ‘is creatine a steroid?’ The answer, however, is quite simple—No!

As mentioned above, creatine is a tripeptide amino acid compound, and it is not classified as a steroid by either the scientific or legal definitions. A steroid, scientifically speaking, has a specific backbone structure that is composed of 4 conjoined cycloalkane rings—creatine does not have this compound structure. In addition, creatine does not have nearly as much of an impact on your hormones as steroids, like say injectable testosterone.

The stigma surrounding creatine that has caused many to wrongly associate it with steroids is due to its powerful abilities to help users bulk up fast. However, the distinction is important as creatine is not a steroid and it is not considered illegal as a performance supplement.

Find out more at MedlinePlus.gov

Benefits of Creatine

Since it first hit the shelves, high-performance athletes, body builders, and weight trainers alike have rushed to take advantage of the many fast-acting effects of this supplement.

High-Intensity Endurance: One of the greatest benefits of creatine is that it helps regenerate ATP (the energy source that fuels your body’s cells) during high-intensity workouts. This is because creatine acts as a high-energy phosphate to prevent fatigue.

Bulking Up: If you are looking to go up a weight class, or simply achieve the swole body you’ve been working towards, creatine can help you bulk up fast. This is mostly because it help you retain water weight and it can cause your muscle cells to inflate—creating a volumizing effect. In fact, many who use the supplement report an increase of 6 pounds of body weight or more within the first few weeks of intake.

Support Muscle Recovery: Recent studies have also suggested that creatine may also benefit strength and endurance athletes by supporting muscle recovery and repair following intense workouts.

More: Many other benefits have been associated with creatine, including enhancing brain power, increasing anaerobic capacity, preventing age-related muscle catabolism, and more.

Does Creatine Make You Gain Weight?

Another common query about the supplement is “does creatine make you gain weight?” For bodybuilders, adding high doses of creatine to your diet is an effective way to bulk up. This is because creatine has been shown to increase water retention and build muscle mass quickly, with the average user gaining 1-3 pounds within the first week of intake. However, if you would prefer not to gain weight while using creatine, you can decrease your dosage to about 2.3 grams per day and still benefit from its effects without taking on addition water weight.

Does Creatine Build Muscle?

If you’ve been wondering “does creatine build muscle?”, you are in for some good news. Studies have shown that regular intake of creatine does not only inflate the muscle cells, but it also helps to build muscle mass. In fact, one study conducted by the Université Libre de Bruxelles showed that patients taking creatine supplements experienced a 2kg increase in body mass compared to the control group. Because creatine is composed of three amino acids, it helps increase the natural synthesis of protein in addition to giving your body the fuel it needs to reach new fitness goals and build muscle.

Additional Notes: There have over the past 5-10 years been several new variations of creatine introduced in supplements by a range of different companies. The standard “original” creatine is known as “creatine monohydrate”. Other variations like Creatine HCL, Creatine Ethyl-Ester, Kre-Alkalyn (or buffered creatine), micronized creatine, and a few others. I’ll get into these others more later, but just know they are out there. Most of them simply allow for lower dosages (through higher uptake) or claim slight improvements in response by “non-responders”.

The post What is Creatine? appeared first on Supplement Science.

In short, creatine is a great help to athletes, bodybuilders, and more. However, it comes in more than one form, so those looking to start cashing in on the benefits it offers might have some trouble deciding on which form to turn to. Right now, the two market favorites are creatine monohydrate and kre-alkalyn.

Creatine Monohydrate

Creatine monohydrate is a supplement that has been used for ages to help those dedicated to following a rigorous workout routine see results much faster than they otherwise would. It helps in several ways, such as through providing the user with the energy they need to get through the workout and push their muscles farther than they would have been capable of without the help of a creatine supplement. In addition, it helps with muscle growth for those looking to bulk up. Creatine is an extremely helpful supplement to anyone striving to reach their fitness goals, as it makes the process much easier and helps the user to see results in a reduced amount of time. While creatine may come in many forms, creatine monohydrate is the traditional form that has been around the longest. As a result, it has undergone the most testing and is widely regarded as the option that yields the best results for the consumer.

Top Recommended Creatine Monohydrate Products

BulkSupplements.com Creatine Monohydrate on Amazon – No flavoring, no other crap, cheap as dirt! I grabbed a 5kg bag about 6 months ago and still have plenty left. I’ve purchased their small bag several times and was very happy). I included the Amazon link just because that’s where I’ve always bought it. You can buy it directly from their site here, but its usually more expensive even with the 10% off coupons they give anyone)

Optimum Nutrition Creatine Capsules on Amazon – If you don’t like drinking supplements or don’t want to mix something else into your pre workout or protein, these capsules are a good option. In my opininon there’s no value other than its easy to transport and dose. I prefer powders in general.

Kre-Alkalyn

The new kid on the block, however, is kre-alkalyn. Because this new, “buffered” form of creatine is a more modern advancement, many believe that it can give the same benefits as creatine monohydrate does, but enhance those benefits and bring about even better results. When it was first released onto the market, advertising claims promised that the new product would be better and safer than the old favorite, creatine monohydrate. These claims, understandably, led to many studies being conducted to uncover the truth, and they all found similar results.

Top Recommended Kre-Alkalyn Creatine Products

These are really the only two KreAlkalyn products I see anyone taking.

Now Sports Kre-Alkalyn Creatine on Amazon

EFX Sports Kre-Alkalyn (This was my first Kre-Alkalyn)

Which One Should I Use?

Unfortunately, there is no simple answer to that question. Studies such as this one show that there is no significant difference between the two supplements. Although many different studies make it clear that there is no benefit of using one supplement over another, it is worth noting that the required serving size for kre-alkalyn is only 1.5g versus the 5g of creatine monohydrate the user needs to consume in order to get the same results. This is certainly an added benefit of opting for the kre-alkalyn over creatine monohydrate, but for many, it’s not enough of a benefit to convince them to switch from the trusted creatine monohydrate brand they’ve been using, trusting, and seeing results from for years.

The bottom line is that study after study has shown that there is no significant difference between the two types of creatine. So, at the end of the day, it all comes down to preference. Do you like the added benefit of only needing to consume a fraction of the supplement to get the same results? Then kre-alkalyn might be for you. On the other hand, are you comforted and reassured by the years of study and evidence backing the performance of the traditional option, creatine monohydrate? Because it’s been around so much longer, it has been much more extensively and rigorously tested, meaning we have a much better idea of the sort of effects we can expect from it. Different people will have different preferences on which one they’d like to trust their workout results to. If you’re ready to start experiencing the difference a creatine supplement can make, the choice is yours—you can’t go wrong.

The post Kre-Alkalyn vs. Creatine Monohydrate appeared first on Supplement Science.

Knowledge is power.

More importantly…Testosterone (Test) Knowledge will keep you from exposing your body to useless, and possibly harmful supplements. So if you are interested in getting Lean Muscle and Fat Burning Results, without exposing yourself to noxious substances…then I suggest you keep reading!

What is Testosterone?

Testosterone is a sex hormone that the human body produces. It is found in both men and women. It is found in much higher quantities, in men’s bodies. In this male gender, Test regulates “sex drive (libido), bone mass, fat distribution, muscle mass and strength, and the production of red blood cells and sperm.” (source)

Humans need Testosterone to live.

Without it, the human body will not be able to function properly, and inevitably organ failure will occur. The amount of Test in your body depends on two factors…Age and Gender.

Test Levels are measured in nanograms per deciliter (ng/dL) of blood. This is called Total Testosterone. These are the ranges of low to high levels in men and women… (source)

Men —> 280 to 1,100 ng/dL

Women —> 15 to 70 ng/dL

Difference between Natural & Synthetic Test Boosters?

There are two ways to manipulate the amount of Test you have in your body. You can either inject synthetic Testosterone into your muscles. This will raise the amount of total Testosterone flowing throughout your body.

Unfortunately, once the human body is given synthetic Test…it will cease production of its own Testosterone. The only way to keep this from happening is by injecting HCG (Human Chorionic Gonadotropin) along with synthetic Test. You must continue to inject both Test and HCG in order to keep the body from shutting down the production of its own Testosterone.

The other way to raise your Test levels is by taking over the counter supplements. The most effective Test Boosting supplements consist of a collection of ingredients that have a history of NOT being harmful to the human body.

These supplements will not shut down your body’s natural Testosterone production. You essentially get the positive effects of raising your Test levels, without the negative consequences of injection synthetic Test into your body.

This last statement assumes that you are only taking the prescribed amount that the Test Boosting supplements suggests, and you are not continuously taking said supplement for years on end. Staying on a Natural Test Booster (even the best testosterone boosters) for several years might interfere with you body’s natural Testosterone production…so just follow the directions on the bootle and you will be just fine!

Why do you need a Test Booster?

Results: In order for the human body to operate at its peak athletic and fat burning levels, it should have a higher than normal Test level. Yes…it is totally possible to get Lean and Strong, and break personal lifting records with normal levels of Test.

But taking a Test Boosting supplement will only help you increase your strength levels, and lower your body fat percentage…all at the same time.

Cholesterol: Taking an over-the-counter Test Boosting product has been proven to have an overall positive effect on the lipid profile of its consumers. The research specifically states that Testosterone supplementation results in a “reduction of total cholesterol, and triglyceride levels.” (source)

This means the supplement user will have an overall improvement in their HDL cholesterol levels. “High Density Lipoprotein (HDL) is the “good cholesterol” that takes the LDL (Low Density Lipoprotein) cholesterol out of your blood and keeps it from building up in your arteries.” (source)

This will keep you from having to worry about clogged arteries and heart problems as you age. That’s great news as you continue to live a Strong and Healthy existence….well into the twilight of your life!

Age is another factor that comes into play when considering whether or not to ingest a Test Boosting supplement. Men are especially susceptible to the natural course of Test level chemistry that all humans experience.

After the age of 35, the vast majority of men will see a steady decline in the amount of total Testosterone flowing throughout their body. “Testosterone deficiency in the aging male is associated with the loss of libido, erectile dysfunction, depression, decreased cognitive ability, lethargy, osteoporosis, and loss of muscle mass and strength.” (source) Keeping those Test levels high, as you age…will help combat all of the “not fun” things just listed!

Top Ingredients in Test Boosters…

Most Test Boosting supplements have a lengthy list of ingredients. That’s fine. As long as none of the ingredients are toxic, or harmful to the human body…you will be just fine taking them.

There are only a few really helpful ingredients that you need to make sure are represented in any Test Boosting formula you purchase. I am going to list 5 of the most important ingredients in this article…so you know what to look for going forward.

In order to have a quality Test Boosting product, all 5 of these substances don’t have to be present in the formula. But a combination of at least 3 of them need to be in there. That is if it’s going to be an effective product that you should be taking.

#1 Zinc

Zinc is a trace mineral that can not be produced in the human body. You must either get zinc by eating foods rich in Zinc, or through supplementation.

Zinc has been proven to increase natural Test levels.  More accurately…it helps the gonadotropic cells, in the anterior pituitary gland, release luteinizing hormone (LH). In the male body the (LH) hormone stimulates the production of Testosterone, thus raising the overall Test level of whomever consumes Zinc.

This is why it is essential that this mineral be present in a quality Test Boosting product.

#2 Vitamin D

Vitamin D is called the “sunshine vitamin.”

This is because natural sun exposure stimulates the body to produce more Vitamin D. This vitamin helps the body fight off a host of diseases, as well as depression and mood swings. Muscle and nerve cells also need this vitamin, in order to function and do their physiological jobs properly.

Vitamin D increases the production of Testosterone in males. This comes as no surprise, sense muscles need Vitamin D so that they can operate. And you definitely need your muscles to work, so that you can achieve your goal of getting Leaner and Stronger…by way of lifting heavy weights!

#3 D-Aspartic Acid (DAA)

DAA is an “endogenous amino acid which has been found in the neuroendocrine tissues of both invertebrates and vertebrates.” (source) It has been researched extensively, and when taken as a supplement…it consistently raises the Test levels of human beings, as well as other mammals.

What makes this amino acid a “must have” in any Test Boosting formula is that DAA doesn’t just temporarily increase Test levels in the human body. It has been proven to raise Test levels for up to 3 days after it is taken.

That means your Test levels will be spiked for an additional 3 days after you ingest D-Aspartic Acid. That is why I suggest ANY Test Boosting product you choose have this extremely potent Test Boosting ingredient in its formula.

#4 Fenugreek

Fenugreek (Trigonella Foenum-Graecum) is a leafy plant that is used in a majority of Test Boosting formulas because of its proven effectiveness. (source)

While this herb is absolutely a powerful anabolic booster, it offers another benefit that is sometimes overlooked. Fenugreek “possess ergogenic properties.” (source)

This means you will experience more anaerobic strength in your workouts, as well having more noticeable volumization in the muscle you already have. Muscle Volumization = Thicker and Fuller Muscles. This is always Aesthetically and Physiologically good thing!

#5 Tongkat Ali

Tongkat Ali (Eurycoma longifolia) is a flowering plant that is native to the SouthEast Asia region. This herb packs a powerful Test Boosting punch!

Tongkat Ali’s ability to naturally increase the amount of Testosterone flowing through the human body is so profound, that the scientific community has suggested using it as an alternative to synthetic Testosterone Replacement Therapy (TRT.) (source)

This means that instead of taking weekly intramuscular injections, that are prescribed by a physician…you can consume Tongkat Ali and get similar results to TRT!

Top 5 Test Boosters

Now it’s time to give you an overview of the Top 5 Test Boosters on the market today!

Any one of these will help you reach your Fitness Goals. You can try them all, and find out which one works best with your physiological and genetic make-up.

#1 Prime Male

Prime Male is one of the most heavily used Test Boosters on the market today. It definitely has a track record of proven results.

One of my favorite things about this particular supplement is that it has a healthy serving of Mucuna Purines in its formula. This tree based plant does two things to assist in the raising of your natural Test levels.

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First, it will lower the amount of Estrogen flowing throughout your body. (source)

High levels of Estrogen have the exact opposite effect of high levels of Testosterone in the human body. Keeping your Estrogen levels in check is essential to any Test Boosting goals you might have.

Second benefit of Mucuna Purines is that it increases the natural release of dopamine in your system.

Dopamine is a “chemical that functions as a neurotransmitter” to help with motivation and mood. (source) Basically this bad boy will help you push through extremely tough workouts, while simultaneously giving you a sense of drive and calm.

The only issue I have with Prime Male is its price. It is one of the most expensive Testosterone Boosters out there. Like I said before, it never hurts to try all of these, and see which one works best for you. Just be prepared to shell out a little more dough for this one.

#2 TestoFuel

TestoFuel is constantly updating their formula. They do this by keeping up with the latest research, and exercise science studies related to the field of Testosterone supplementation. This means that their ingredients and dosages stay current, and you only get the most cutting edge supplements in their formula.

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This product is worth its weight in gold. The only complaint is that it does not contain Tongkat Ali, but it is still a highly effective Testosterone Booster!

#3 Beast Super Test

Beast Super Test has ALL of the ingredients you want in a Test Booster. The one thing I really like about this particular product is that the formula contains Milk Thistle.

Milk Thistle (Silybum marianum) is a flowering plant that has “thistles” or sharp prickles. This herb is commonly referred to as “The Liver Protector.”

The active ingredient in Milk Thistle is Silymarin.

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Silymarin is replete with “antioxidant and anti-inflammatory properties.” It may even help the liver repair itself by growing new cells.” (source) This is great news for anybody who has elevated levels of Testosterone flowing through their veins due to the ingestion of multiple substances.

Consuming substances found in Test Boosters comes with a very slight, but possible negative side effect.

The liver is the “Filter” of the body, and if it is inundated with too many foreign substances…there could be toxicity repercussions. Too much of a good thing is never good. So doubling, or tripling up on your Test Boosting dosages is not recommended.

The chance of taking too many supplements is possible, but very unlikely. But just in case it’s always good to have a little Milk Thistle in your diet…to keep your liver healthy and functioning at full capacity.

#4 Testo Max

Testosterone Max (Testo-Max) is a very Reliable product made by CrazyBulk. I say it is reliable, because a lot of the supplements sold today are either made in countries that have zero testing standards, or in labs that are not checked by the Food and Drug Administration (FDA).

Testosterone Max is made in the United States. It is also produced in a fully inspected FDA laboratory. This means the quality of the ingredients are as good as you can get from the good’ole U-S-of-A!

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It has all of the ingredients you need too, minus Tongkat Ali. That’s the only negative I see with this product. Otherwise I give it two thumbs up!

#5 Testogen

If you are on a budget, this is the best Test Booster you’ve been looking for.

Testogen has been one of the top Testosterone Boosting supplements since 2012. Their reputation has been firmly establish, and they have had a lot of happy customers to back up their product.

The ingredients are similar to the other four listed here…with the exception of Tongkat Ali. But Testogen’s formula DOES include Selenium. This chemical has been found to combat the creation of free-radicals, specifically during intense exercise. (source)

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Free-radicals reek havoc inside the body, and have been linked to all sorts of horrible diseases like cancer, diabetes, dementia and many more awful things.

Overall…Testogen is a high-quality product at a fair price, with the added bonus of steering your body away from potential disease. That sounds like a pretty good deal to me!

There you have it! You now have a list of the most important ingredients in any Test Boosting formula, as well as the Top 5 best testosterone boosters on the market today! Give them ALL a try and see which ones works best for you!

The post Top 5 Best Testosterone Boosters for Building Stronger, Leaner Muscle appeared first on Supplement Science.

Have you thought about taking creatine to increase the effectiveness and intensity of your workouts? If you are going to put in all the effort into following a rigorous workout routine with dedication, then you undoubtedly want to make sure you are getting the most out of the time and energy you are putting into it.  One way to do this is to use creatine, the incredible amino acid that helps you push your muscles that extra mile, or extra few pounds, to make them bigger and stronger, faster. Let’s help you find the best creatine supplements for you.

How Does Creatine work?

Creatine works by increasing the ability your body must rapidly produce energy. With that extra energy, particularly in a high-intensity workout, you will be able to do that extra set, or add those extra pounds, making all the difference in the results you are going to see. Creatine helps you put on weight faster as your muscles grow much more quickly than they would otherwise without the aid of this fantastic supplement.

The fact is, however, that there are plenty of options available on the market for you to choose from when it comes to creatine. It can be difficult to decide which form is going to be the best creatine supplement for your needs and specific workout routines. There’s creatine monohydrate, which is the traditional form that people have been using for decades to aid them in achieving their fitness goals. It’s considered to be the most effective form, but it is also the easiest to track down and is extremely affordable. Other forms of creatine include HCL, kre-alkalyn, and Ethyl Ester, which can range in their efficacy and can be more difficult to find.

What What Are the Best Creatine Supplements?

To help you find the best creatine supplements for your needs, we have compiled a list of our top 5 favorite forms. Look through them and conduct your own research to help you decide on what will be most beneficial for you!

#5 Universal Nutrition Creatine

This creatine supplement is one of our favorites because it is a pure creatine monohydrate product at a great price! It features ingredients that are proven to work and help the user supercharge their workouts and their recovery ability afterwards, with absolutely no additives. This micronized creatine powder is extremely refined, allowing it to mix well, and it adds almost no taste at all. Mix it with whatever with whatever you want, and get ready for some supercharged workouts! Don’t be fooled by its place at #5 on this list, UN’s product is definitely among the best creatine supplements available.

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#4 MyProtein Creatine Monohydrate

This product from MyProtein contains creatine monohydrate, the oldest and most thoroughly tested form of creatine and the type many believes delivers the best results. For this reason, we like MyProtein Creatine Monohydrate for the superior results it provides. It’s a good value, helps the user to build muscle, and its flavorless factor allows it to be mixed in with anything you’d like.

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#3 Optimum Nutrition Micronized Creatine

Optimum Nutrition’s Micronized Creatine offers 5 grams of 99.9% completely pure creatine monohydrate. Like most forms of creatine powder, it is tasteless, allowing it to be mixed with anything—but this version doesn’t have the same gritty taste and texture that you find from other brands on the market.

See our full review of Optimum Nutrition Micronized Creatine.

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#2 Bulk Supplements Creatine Monohydrate

Bulk Supplements offers an extremely pure and highly tested product for the assurance, guaranteed safety, and optimal results of their customers. I pretty much guarantee this is the best creatine product for the price. It contains pure micronized creatine monohydrate, which has been lab tasted to verify its guaranteed purity of 99.99%. The high-intensity energy it offers helps for more effective workouts, and the power and strength increase factor helps for better and faster results.

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#1 Transparent Labs StrengthSeries Creatine HMB

This formula is known to be an extremely high-quality product. It contains only ingredients of the highest quality possible, and it has been known to produce incredible results. This works to help combat fatigue during workouts so the user can continue longer and push themselves further than before. It also helps in completing more effective workouts than is otherwise possible. Because of the superior quality of Transparent Labs StrenthSeries Creatine HMB, it is one of our favorite creatine supplements available on today’s market.

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Looking for the best creatine suppelement for your needs? This guide has plenty of options to choose from that should help you narrow down your options to what works best for you. Buy one today and give it a try!

The post Top 5 Best Creatine Supplements — What Creatine Should You Use? appeared first on Supplement Science.

Many people go to the gym with the primary goal of gaining muscle mass. This becomes much easier with the aid of some of the best mass gainers, which provide your muscles with the necessary nutrients they need to become bigger and stronger than would be possible without them. Many bodybuilders, athletes, or others trying to achieve their fitness goals utilize mass gainer supplements in a way that is both fast and healthy. It helps to ensure that your body gets the calories it needs to gain mass in the way that you want to, and shows results fast. Take a look at this study for details.

Because these mass gain supplements are so extremely popular, there are tons of different types on the market for you to choose from. To help make the decision slightly less daunting, we’ve compiled a list of the top 5 best mass gainers, so you can choose one of our favorites that you think would bring you the best results.

The Best Mass Gainers:

#5 MusclePharm Combat XL Mass Gainer

We like this mega gainer because it is packed with the calories we need after a long and high-intensity workout. Each 332g serving is full to the brim with all the things your body will be craving after a rough day at the gym—1270 calories, 252g of carbs, and 50g of protein. Not to mention, on top of including all that good stuff, it only comes at the small price of 7g of fat. This formula is bursting with the things we love with none of the things we don’t—and the taste isn’t bad, either.

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#4 BSN True Mass

This high-quality lean mass gainer is one of our favorites. The formula is designed to support both muscle growth and recovery, providing everything an athlete with above average need for calorie intake needs. The supplement includes 90g of carbs in each serving, and 50g of protein. The whole thing comes in at 700 calories. Ideal for your post-workout needs to fuel recovery after heavy training, this formula supplies your body with the nutrients it needs to continue building.

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#3 Transparent Labs ProteinSeries Mass Gainer

Designed to help the user pack on muscle mass, this formula comes with plenty of healthy twists that we can’t get enough of. Supplying the user with 53g of protein, 109g of carbs, and just 6g of fat, this is one of the most balance formulas you’ll find on the market. The carbs are derived from oats, organic tapioca, and sweet potatoes, while the sweetening factor comes from monk fruit and stevia. We love how healthy this formula is, as well as the fact that it comes with no harmful additives, which easily lands it in our top five.

#2 Optimum Nutrition Serious Mass

Weighing in at 1250 calories, this is one of the weight gainer supplements you want to consider if you are taking part in hardcore workouts. Optimum Nutrition Serious Mass’s formula earned its spot in our top 5 because it is absolutely bursting from the seams with nutrition. It hits all the stops, with 50g of protein, 250g of carbs, 24 vitamins and minerals, and only 5g of fat. Not only that, but it also contains creatine and glutamine. This isn’t for someone who is fooling around with their workout routine, but it is certainly one of the mass gainer supplements you can trust to get the job done right.

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#1 Optimum Nutrition Pro Gainer

We love the pro gainer because it has a little bit of everything. With 60g of protein and 85g of carbs in every serving containing 650 calories, this formula certainly gets the job done. The blend includes six different types of protein with limited sugars and fats. Also, providing the consumer with plenty of important vitamins and minerals, while coming in five delicious flavors, this is an ideal pro gainer supplement for anyone looking to maximize the results of their workout.

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Have you been looking for the right supplement to help you see results fast? We know how difficult it can be to find the mass gainer supplement that best fits your needs, but we hope this guide has helped you narrow down your options. Choose one of our products and purchase today for ideal results!

The post Top 5 Best Mass Gainer & Mass Building Supplements appeared first on Supplement Science.

What Exactly is Testosterone?

Testosterone is a hormone that the male and female body both produce, although men produce considerably more testosterone than women. This hormone stimulates the development of male secondary sexual characteristics. These include…

• Growth of Body & Facial Hair
• Broadening of Shoulder Complex
• Increased Muscle Mass
• Increased Muscle Strength
• Lower Body Fat %

Testosterone is also a steroid that can be injected intramuscularly, in order to induce a more anabolic environment. This helps to speed up muscle repair and growth in the human body. This is likely what you’ve heard a lot of negative press about. And rightly so! Testosterone injections, patches, gels, and other prescription applications work very well at raising testosterone, but they have side effects, cost a ton, and aren’t a good option for many of us.

Feel free to peruse our list of best test boosters here

The Lameness of Low Test…

Testosterone (known often as test, t, and a couple other nicknames) is needed for the body to properly function. The human body will die much sooner then it should and would, if its Test levels are low for long periods of time. (source)

The amount of Test you have in your body is measured in nanograms per deciliter (ng/dL) of blood. This is called Total Testosterone, and these are the ranges of low to high levels… (source)

Men —> 280 to 1,100 ng/dL

Women —> 15 to 70 ng/dL

You can see the difference between men and women here. For men it is important to be closer to the 1,000 number…that is if you are interested in feeling and looking…both stronger and healthier.

There are a LOT of not so awesome things that happen when a male has low levels of Testosterone. See below for the list of not fun, and uncomfortable consequences of having low Test…

• Erectile Dysfunction (Impotence: inability to develop or maintain an erection)
• Fatigue (Lack of Energy)
• Loss of Muscle Mass
• Loss of Strength
• Increased Body Fat
• Mood Changes
• Depression
• Irritability
• Low Sex Drive
• Loss of Hair
• Increased Estrogen Levels
• Higher Cortisol Levels
• Inflammation in Joints and Tissue(s)

Test Boosting Nutrients…

This is where it gets interesting. There are a LOT of misconceptions when it comes to exactly which foods will naturally increase your testosterone levels. For example, Protein is thought to have a substantial impact on your hormone levels. This is not true.

(Please note that I am not a dietician, and I am not implying that I am making a dietary prescription of any kind. This is merely the advice that I have received, that I have researched, and that I follow. Everyone’s body is different and if you have any questions you should consult a doctor or dietician)

Protein is undeniably instrumental in the repairing, and rebuilding of all muscle tissues throughout the human body. But the scientific fact is that, the amount of Protein you eat has very little effect on how high or low your Testosterone levels will be. (source)

This doesn’t mean you shouldn’t eat Protein. In fact, I would still suggest 35%-40% of your diet contain lean Protein. This will allow you to cultivate and maintain a lean and strong body.

From Health.com

Fats are where it’s at! Saturated and monounsaturated fats are some of the most powerful nutrients you can consume in order to raise your natural Testosterone levels. (source)

Fruit is made up of fructose, which is a simple Sugar. All sugars are Carbohydrates (Carbs). If you are trying to decrease your body fat, you want to avoid consuming large amounts of sugars throughout the day. This is because a Carb will promptly turn into a stored fat inside of the body…if it is not quickly used as an energy source.

Now when it comes to raising your Test levels…you want to consume the “right kind of Sugar.” That would be a Fruit that contains a considerable amount of antioxidants.

Antioxidants are molecules that hinder the formation of free-radicals within the body.

Free-radicals are oxygen molecules that have lost an electron. They are responsible for destroying healthy cells…and have been linked to all sorts of horrible diseases like cancer, dementia, diabetes and others. (source)

What to Avoid…

Cortisol is another steroid found in the human body. Raised levels of cortisol lower the body’s natural Test levels, and wreck havoc on the repair and growth of muscles.

Cortisol is released in large quantities, specifically when the body experiences Psychological and Biological Stress. Cortisol levels are also elevated when there is a low concentration of blood-glucose in the bloodstream.

This is where the term “low-blood sugar” comes from.

The fastest way to lower your cortisol level, and avoid the creation of free-radicals is by consuming fruits that are packed with enough antioxidants to fight the good Testosterone fight. (source) This will ensure that your Test levels stay at a healthy, and high level.

High Cortisol levels can not coincide with naturally elevated Test levels. It is a Yin and Yang concept. Only one of these steroids can be elevated at one time. So you need to make sure you are consuming enough Antioxidant-rich fruits throughout the week.

Test Boosting Fruits…

• Strawberry
• Raspberry
• Blueberry
• Acai
• Kiwi
• Orange
• Prune

In the Fats department, there are several tasty treats you can add to your daily diet, to bump up your Test levels. The trick is not to overindulge, and make any of these Fat-based foods…the primarily source of food for any of your meals.

(Again, a disclaimer that I am not nor am I attempting to take place of your doctor or dietician. Take these suggestions as informational only please)

As with any healthy diet, I suggest that you consume 25%-35% worth of fats in every meal.

The range is dependent on what kind(s) of fats you are ingesting.

Meaning that if you are only eating saturated fats like bacon or peanuts…then stick with the 25%. But if you are eating monounsaturated, or polyunsaturated fats like most fish or avocados…then go ahead and make fats 35% of your diet.

Test Boosting Fat (foods)…

• Coconut
• Coconut Oil
• Extra Virgin Olive Oil
• Egg (especially the Yolk)
• Raw Nuts (Almonds, Pecans, Walnuts and Macadamia Nuts)
• Grass Fed Beef (fatty cuts)

Test Boosting Vitamins & Minerals…

There are two substances that are crucial to helping you boost your natural Test level. They are Vitamin D and the Mineral Zinc. You can get both of these substances by consuming foods that are rich in either of these. I will be giving you a list of foods that are high in both soon.

Unfortunately it is difficult to ensure that you will maintain optimal levels of these substances, by eating alone. This is why I suggest you supplement your diet with both Vitamin D and Zinc. You can find a bottle of either one of these substances, in most grocery or supplement stores throughout the country.

Vitamin D helps you maintain your natural Test levels, as well as combat depression, mood swings and seasonal affective disorder (SAD). It also fights off a host of deadly diseases.

Suggested Supplementation Levels for Vitamin D are between 1,000-4,000 IU’s a day.

You can go outside to get some extra Vitamin D too. Natural sunlight prompts the human body to create Vitamin D.

The only thing you need to be very aware of, is that too much sunlight can give you skin-cancer. So either limit your sun exposure, or use sunscreen when needed.

Dr. Stephen Honig suggests you aim for around 20 to 25 minutes a day of unblocked natural sunlight. This is a good…safe amount of daily exposure. (source) This will give you the Vitamin D boost you need, while keeping that evil cancer-beast at bay.

If you are wanting to up your Vitamin D through food consumption. Here is a list of foods that are quite high in Vitamin D.

Vitamin D Rich Foods…

• Fatty Fish (Tuna, Mackerel, Salmon, Herring)
• Cheese
• Egg Yolk
• Canned Sardines
• Beef Liver
• Beans (White & Black)

Healthy Zinc levels will keep your Test levels high too.

Zinc is a trace mineral that is not created inside the human body. The body also does not store zinc effectively…therefore you must always either eat foods that are rich in Zinc, or supplement your diet with this mineral.

The recommended Daily Dosage of Zinc Supplementation for adults is 8 mgs for Females and 11 mgs for Males. (source)

Consuming Zinc rich foods is fairly difficult. A few of the foods that have a significant amount of Zinc are common place…but most are not.

Zinc Rich Foods…

Beef
Shrimp
Oysters
Spinach
Pumpkin Seeds
Watermelon Seeds
Beans (Kidney & Lima)

Test Boosting Herbs…

Herbs are another form of “food” you should include in your diet…if you want to boost your natural Test levels. The Merriam-Webster dictionary defines Herbs as a “a plant or plant part valued for its medicinal, savory, or aromatic qualities.” (source)

Take a look at our list of top 5 best testosterone boosters.

Best Herbs for Test boosting purposes….

Garlic

From Wikipedia

Garlic (Allium sativum) is a species of the onion genius Allium. It is grown and sold all over the world. I am sure you are familiar with its potent smell and taste.

This aroma heavy herb has been used as a food garnish for centuries. It has also been proven to raise test levels in rats who consumed garlic cloves. (source)

Garlic contains “allicin.” This is a bio-compound that lowers cortisol levels in humans.

As I discussed previously…high Cortisol and high Test levels can not coexist within the human body. So allicin will will lower your Cortisol level, which in turn will give your Testosterone the room it needs to level up.

Horney Goat Weed

From Wikipedia

Horney Goat Weed (Epimedium) is a flowering plant primarily found in Asia. The most relevant Test related ingredient in this Herb is “icariin.” It has been shown to “increase the level of circulating testosterone.” (source)

One of the most effective ways to get your daily 3-5 grams of Horny Goat Weed is by drinking tea that has this Test boosting flower in it. You can also supplement your diet with over the counter Horny Goat Weed pills.

Fenugreek

From Wikipedia

Fenugreek (Trigonella Foenum-Graecum) is a leafy plant that is cultivated all over the world. The leaves of this planet are found in quiet a few Indian dishes, because of its agreeable flavor profile.

Fenugreek has been used as a Testosterone boosting supplement for years. Interestingly enough…this leafy plant has had a more profound effect in another related aren.

Fenugreek has been shown to substantially boost the male libido.

When this Herb is consumed…it has a “significant and positive effect on the physiological aspect of (a males) libido.” (source) This study also notes that Fenugreek “may assist to maintain normal and healthy testosterone levels.”

What about Tribulus?

Those of you well versed with the ingredients often found in natural testosterone boosters may have noticed that we’ve left off the fairly commonplace ingredient, Tribulus Terrestris. We recently came across a number of studies indicating that tribulus had little to no effect on strength/muscle gain. See here the research I’m talking about.

There you have it! There are many ways to make sure your Testosterone levels are raised naturally and that you are getting Strong & Lean as you train and eat!

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