Iron man Iron Man USA April 2017 - Page 75

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. MuscleTech Pro Series AlphaTest boosts total testosterone and ATP with the clinically tested and patented form of shilajit, PrimaVie. ironmanmagazine.com | APRIL 2017 73