Muscle Gain

Tribulus terrestris (tribulus) is a dicotyledonous herbal plant of the Zygophyllaceae family. The plant is widely naturalised and extracts of its fruits and aerial parts have been used in ancient medicine for its diuretic, tonic and aphrodisiac properties. It was also claimed that the use of tribulus could increase the body's natural testosterone levels, and hence can improve male sexual performance and enhance muscle building potential. Here we review the scientific evidence available about the effects of tribulus on human sexual performance, testosterone levels and exercise performance.

Tribulus extracts has been shown to possess aphrodisiac effects on rats (Gauthaman et al 2002, Life Sciences). Supplementation of tribulus has been shown to significantly increase serum testosterone levels in a limited number of animal studies (Qureshi et al 2014, Journal of Dietary Supplements). One recent study found that tribulus supplementation can improve desire in women with hypoactive (not active) sexual desire disorder and may be used as a form of treatment in the future for such disorders (Raisi et al 2014, Daru). However, the use of tribulus did not appear to have any effects on male erectile dysfunction in a recent randomise, double-blind study (Santos et al 2014, Actas Urologicas Espanolas).

The effect of tribulus on testosterone levels has been debated. Even though some claimed that tribulus supplementation could increase serum testosterone levels in some animals, such effect has not been observed in humans. Evidence to date suggests that tribulus is ineffective for increasing testosterone levels in human (Qureshi et al 2014, Journal of Dietary Supplements).

Supplementation of tribulus extracts also showed no significant effects on the body composition and exercise performance in resistance-trained males compared to the placebo (Antonio et al 2000, International Journal of Sports Nutrition and Exercise Metabolism). Supplementation of tribulus over a 5-week period did not increase strength and lean muscle mass in twenty-two Australian male rugby league players (Rogerson et al 2007, Journal of Strength and Conditioning Research).

The existing scientific literature on the effects of tribulus on humans is still quite limited. Nevertheless, the data available to date indicates that the hype surrounding tribulus extracts is not warranted. To date, there is insufficient evidence to suggest that tribulus increases testosterone levels in humans. Furthermore, there is a lack of scientific evidence to suggest that it helps to improve athletic performance or to increase muscle mass. The best way to improve your performance is to through proper training, good rest and proper nutrition, there are no shorts-cuts or quick fixes.

Many of my articles intended to debunk common myths surrounding the perceived effectiveness of certain supplements in the world of fitness. On the other hand, although sometimes the effects can be inconsistent, creatine generally works, there's no question about that and with the currently available scientific data to back this up, I am in no position to criticize its efficacy. However, the increase in strength and energy comes at a cost, kidney damage, liver problems, muscle camping, diarrhea, impaired thermoregulation and death just for starters. Or is it really?

The well-publicized side effects of creatine are generally hypothesised theories based on how the supplement works inside the body under extreme doses. Creatine is an organic acid that is synthesized by the kidney, pancreas and liver to help to supply energy to the body by increasing the formation of ATP. Theoretically, creatine uptake in muscle can result in an increase in fluid retention hence may affect the body's fluid balance and ability to dissipate heat. On the other hand, the body needs to get rid of and compensate for the extra creatine consumed, which puts extra strain on the kidneys and liver. The association between creatine use and liver and kidney damage was thus made based on a few case reports and small changes in organ function indicators.

The theorized side effects have their scientific merits. However, if used properly, hardly any of the proposed side effects of creatine have been confirmed in well-controlled, randomized studies conducted on healthy subjects. Of course, you should not use creatine if you have an underlining health condition, especially kidney or liver problems, and you should not overdose, which may result in unwanted side effects. But if you are perfectly healthy, not allergic to any of the contents in the supplement that you ingest, and follow the proper guideline of oral creatine supplementation, it is very safe.

How much creatine should I use then? One should always strive to achieve the best results with the lowest dose possible. According to the Mayo Clinic, a typical loading dose could be anywhere around 9-25 grams daily (depends on body weight) with good fluid intake for 4-7 days and a typical maintenance dose would be 2-20 grams daily for 5 days up to 12 weeks depends on body weight. This is just a general guideline and you should always tailor your regime based on your own circumstances. But remember, the effect of creatine can be inconsistent between different people and if you feel that the creatine you are taking does not give the expected result, it may not be the problem of dosage but the efficacy of the supplement itself.

All in all creatine is safe supplement to use when taken properly.