GREEN TEA EXTRACT
Green tea extract is one supplement that we
talk about quite a bit. It has properties similar to
caffeine, so we know it works in many different
ways, including boosting your metabolism and
testosterone. Green tea extract has a high level of
polyphenols, which inhibit aromatase, leading to
a decrease in estrogen (estradiol). Even the con-
sumption of brewed green tea has shown that it
reduces estrogen. But this is exclusive to green tea
and not black tea.
Similar to the others, research has been con-
ducted mostly in women with regards to breast
cancer. A handful of studies in 2006 concluded
that green tea extract does indeed reduce estradiol
in postmenopausal women; however, more re-
search is emerging in regards to its ability to reduce
aromatase and estradiol in men, which makes us
believe it has great potential.
Because a standard capsule of green tea extract
is the equivalent of five cups of green tea, we rec-
ommend that you consume the supplement form
to receive the most benefit. Because it is a stimu-
lant, it is best to consume smaller amounts before
consuming upwards of 400 to 500 milligrams. As
with any stimulant, there is a potential to experi-
ence nausea and discomfort as a result of higher
dosages.
ZINC
Zinc is a mineral that we like to discuss
because it has many health benefits
as well as bodybuilding potential. It is
most known for its ability to boost the
immune system and help prevent ill-
ness; however, it works as a testosterone
booster as well. While we’ve discussed
its ability to increase free testosterone
since zinc is involved in the conversion
of androgens to testosterone, it also
works as an aromatase inhibitor—pre-
venting the conversion of free testoster-
one into excess estrogen.
Studies have been relatively consis-
tent demonstrating that zinc supple-
mentation increases free testosterone in
infertile men. While we are still awaiting
studies that show the same in healthy
adult men, it is still important to try and
use zinc as an estrogen blocker. During
exhaustive exercise, we lose a signifi-
cant amount of zinc, which can cause
a slight zinc deficiency and reduction in
testosterone. Research has shown that
supplementation will prevent this reduc-
tion in zinc.
Dosing recommendations for zinc
tend to vary. If you perform a lot of
high-intensity exercise daily, it’s probably
better to take a dose of 25 to 45 milli-
grams per day since you are likely more
at risk of a zinc deficiency. If you train at
a more moderate pace, five to 10 milli-
grams per day is a sufficient dose. There
is a tolerable upper limit of zinc supple-
mentation that we should be aware of,
as more than 40 milligrams per day can
interfere with calcium, magnesium, and
iron transport and absorption.
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ironmanmagazine.com | APRIL 2017 73