GLYCOCYAMINE

Glycocyamine increases the production of creatine in the body. It is an immediate precursor of creatine and is transported to the liver and kidneys, where it is converted to creatine in the presence of betaine. Glycocyamine also appears to enhance glucose and creatine uptake by muscle cells. One caveat is the risk factor involved with it. Studies reveal that it can increase homocysteine-a protein associated with heart disease.

1-1.5g twice a day, plus 2-3g of betaine or a product containing betaine, dimethylgtycine, or S-adenosyl-L-methionine (SAMe)

Citrulline Malate

Citrulline is converted to arginine in the body. Taking citrulline increases nitric oxide levels better than taking arginine. Citrulline also removes ammonia from the body increasing endurance and delaying muscle fatigue.

According to Flex Magazine:
"Citrulline malate elevates muscle ATP by 35% during exercise and increases the rate of creatine phosphate resynthesis by 20%."

Take 3-6g of L-citrulline or citrulline malate 30-60 minutes before workouts

Cinnamon Extract

Cinnamon which has been in use for thousands of years contains hydroxychalone. This active ingredient imitates the effects of insulin. You know how powerful insulin is as an anabolic hormone.

Cinnamon aids insulin in driving nutrients including carbohydrates and amino acids into muscle cells. The benefit of this is that less carbohydrates will end up being stored as body fat.

Try taking 100-250mg with meals daily and post-workout with creatine.

Look for the trademarked cinnamon extract CinnulinPF.

CHRYSIN

Chrysin (5,7-di-hydroxyflavone) is a flavonoid compound that inhibits the aromatase enzyme. This means that it inhibits the conversion of testosterone into estrogen.

Texas Tech University, in Lubbock researchers have found that it can also directly increase testosterone production by enhancing the testis' ability to convert cholesterol into steroid hormones such as testosterone.

Try 1g with breakfast, lunch, and the last meal of the day

Casein Protein

This is the fraction of milk protein that makes up 80% of the protein. Casein provides a steady stream of amino acids over a longer period of time. As compared to whey protein, the soluble protein fraction in milk, casein takes 3 times longer to digest.  This makes it an excellent bedtime protein or a good addition to your post-workout shake.

Take 20-40g between meals and/or before bedtime. Also consider  adding 10-20g to the 20g of whey in your post-workout shake.

CARNOSINE

Carnosine is formed by beta-alanine when it combines with histidine within muscle tissue.  When take as Carnosine rather than beta-alanine the body breaks down carnosine in the digestive tract to beta-alanine and histidine. It then has to get reassembled in muscle cells. Beta-Alanine is more cost effective to use over carnosine.

Some users do not like the tingle that beta-alanine causes however.

Take 1.6g with your pre- and post-workout shakes. Or smaller amounts throughout the day totalling 3.2g to avoid the tingle. 

Carnitine aids the transport of fats into the machinery of muscle cells

Carnitine aids the transport of fats into the machinery of muscle cells (mitochondria), where it's burned for fuel. It has been shown in reseach to improve fat loss during exercise and low-carb dieting. Additionally, it enhances recovery and increases the number of testosterone receptors in muscle cells. Carnitine is also as a potent NO booster. 

Take 1,000-3,000 mg in the form of L-carnitine, acetyl-L-carnitine, L-carnitine-L-tartrate or glycine propionyl-L-carnitine (GPLC) in the morning and with evening meals. Some take their dose pre and post-workout. 

Apigenin flavonoid: Apigenin is a citrus bioflavonoid. It is antioxidant and anti-inflammatory.

Apigenin is a citrus bioflavonoid. It is antioxidant and anti-inflammatory.

Sources of apigenin include parsley, thyme, peppermint, chamomile, horsetail, lemon balm, perilla, vervain, and yarrow.

Source:
How a flavonoid in parsley boosts testosterone levels

Apigenin flavonoid benefit

University of Maryland - Celery seed

 Stoppani, Jim. "14 natural anabolics: power foods that act like supplements. " Flex. 22.3 (May 2004): 186(5).

Kiefer, Dale. "Natural methods to improve vitality, sexual function, and prostate health. " Life Extension. (Dec 2008): NA

Branch Chain Amino Acids (BCAA)

You may be thinking, "why not just take leucine?" Well as with lots of supplements it seems that is a the team is greater than the individuals effect. The three work better together.

The cool thing about BCAAs is that they are either used directly to build muscle or to provide energy. The liver doesn't decide to send them to other functions in the body.

BCAAs have also been shown to blunt the catabolic hormone Cortisol. Lower cortisol means higher testosterone.

BCAAs also enhance recovery decreasing delayed-onset muscle soreness.

The typical recommendation is to take 5-10g with a whey shake in the morning, pre-workout, and post-workout. Although some like to drink them all day. Others drink a BCAA drink intra-workout to keep their energy levels high while training.

Bovine Colostrum

Bovine colostrum is the first milk produced by cows giving birth. This special milk has been known to be specifically designed by nature to improve immune function and increase levels of IGF-1.

If you have the dough, replace 5-10g of protein in your pre- and post-workout shakes with 5-10g of bovine colostrum.

Otherwise, buy in capsule form and take 1 - 2 at bedtime or as directed.

Sources:
The Encyclopedia of Supplements Jim Stoppani Flex. 29.10 (Dec. 2011): p196.

Boron

Boron is a nonmetallic element is widely present in soil and water. 

The dietary intake of boron is about 1 or 2 mg per day.

Boron has the potential to influence a number of metabolic processes. Including calcium and bone metabolism.

Studies have also shown that boron has the ability to boost free testosterone when taken in a 10mg dose.

Source Citation (MLA 7^th Edition)

Stoppani, Jim. "CFB: the new testosterone builder." Flex Oct. 2012: 136. Academic OneFile. Web. 18 Dec. 2012.

REFERENCES:1) J Trace Elem Med Biol, 2011 Jan, 25(1):54-8. Epub 2010 Dec 3, "Comparative effects of daily and weekly boron supplementation on plasma steroid hormones and proinflammatory cytokines"
2) Reprod Toxicol, 1997 Jan-Feb, 11(1):123-60, "An assessment of boric acid and borax using the IEHR Evaluative Process for Assessing Human Developmental and Reproductive Toxicity of Agents. Expert Scientific Committee"

Betaine (trimethylglycine)

Betaine is an amino acid (also called trimethylglycine) derived from beets. It aids joint and liver repair and liver protection.

Recent studies show that it boosts strength and power, increases growth hormone and insulin-like growth factor-1 (IGF-1) levels.

Betaine also increases the body's own production of creatine. 

The recommended dosage l,500-3,000mg with pre- and post-workout meals.

According to WebMD:

"Betaine hydrochloride is also used to treat abnormally low levels of potassium (hypokalemia), hay fever, “tired blood” (anemia), asthma, “hardening of the arteries” (atherosclerosis), yeast infections, diarrhea, food allergies, gallstones, inner ear infections, rheumatoid arthritis (RA), and thyroid disorders. It is also used to protect the liver.

Don’t confuse betaine hydrochloride with betaine anhydrous. Use only the FDA-approved betaine anhydrous product for the treatment of high levels of homocysteine in the urine (homocystinuria). This is a symptom of some rare genetic diseases."

Beta-Ecdysterone

This is a phytochemical, found in plants such as spinach and suma root. It is known to stimulate protein synthesis. Driving muscle growth without impacting on hormone levels.

Typical dosage is l00mg with meals, including before and after workouts, for a total of 400-500mg daily.

Beta-Ecdysterone is often combined with Methoxyisoflavone.

Methoxyisoflavone - is an anti-estrogen supplement. By lowering estrogen it promotes higher testosterone levels. It also has been found to enhance protein synthesis and lower cortisol levels.

Beta-alanine

Beta-alanine combines with the amino acid, histidine, to form carnosine.

Carnosine (a component of vitamin B3) helps muscle generate greater forceful contractions for a longer period. The result is increases in strength and endurance. The end result is mass gains.

Beta-alanine with creatine seems to result in more muscle and less fat than subjects taking creatine alone.

The unfortunate side effect of beta-alanine is flushing and tingling (paresthesia) . Some take beta-alanine in small doses throughout the day to avoid the tingling.

Dosage is 2-3g with your pre- and post-workout shakes. The optimal dose seems to be 3.2 grams per day.

Research:
1 Derave W, Everaert I, Beeckman S, et al. Muscle carnitine metabsm and beta-alanine supplementation in relation to exercise and training. Sports Med. 2010;40(3):247-263.
2 Harris RC, Wise JA, Price KA, et al. Determinants of muscle carnitine content. Amino Acids. 2012 Feb 11. [Epub ahead of print]
3 Harris RC, Tallon MJ, Dunnett M, et al. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino Acids. 2006;30(3):279-289.
4 Hill CA, Harris RC, Kim HJ, et al. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids. 2007;32(2):225-233.
5 Greenhaff PL, Bodin K, Soderlund K, Hultman E. Effect of oral creatine supplementation on skeletal muscle phosphocreatine resynthesis. Am J Physiol. 1994;266(5 Pt 1):E725-730.
6 Baguet A, Reyngoudt H, Pottier A, et al. Carnosine loading and washout in human skeletal muscles. J Appl Physiol. 2009;106(3):837-842.
7 Tallon MJ, Harris RC, Boobis LH, et al. The carnosine content of vastus lateralis is elevated in resistance-trained bodybuilders. Journal of Strength and Conditioning Research. 2005;19(4): 725–729.
8 Stellingwerff T, Decombaz J, Harris RC, Boesch C. Optimizing human in vivo dosing and delivery of β-alanine supplements for muscle carnosine synthesis. Amino Acids. 2012 Feb 23. [Epub ahead of print]
9 Baguet A, Everaert I, Hespel P, et al. A new method for non-invasive estimation of human muscle fiber type composition. PLoS One. 2011;6(7):e21956.

Banaba Leaf Extract

This herb has been used as traditional medicine in the Philippines to treat diabetes and kidney diseases.

It is also used in sugar control supplements and used with creatine while low carb dieting. This is because the leaves act as a insulin mimicker by activating insulin receptors.

Corosolic acid is touted as one of the main ingredients responsible for the insulin mimicking action.

The typical dosage is 30-50mg banaba leaf extract standardized for corosolic acid. Athletes should take it with their post-workout shake containing creatine.

Avena sativa (oats)

The bodybuilder's friend, oats or as the scientist say Avena sativa.

Oats contain avenocosides, which are a type of plant saponin similar to the furostanolic saponins in Tribulus. According to Flex magazine they increase the amount of luteinizing hormone (LH) released from the pituitary gland, which influences the testicles to produce more testosterone.

Avena sativa also free up testosterone from the carrier protein, sex-hormone-binding globulin (SHBG). Only free testosterone enters muscle cells to stimulate growth and boost strength gains.

Take 100-300mg of a 10:1 Avena sativa extract two or three times a day. 

Ashwagandha (Withania somnifera)

This indian herb is also known scientifically as Withania somnifera. It is a powerful antioxidant that helps to suppress free-radical production.

It is also known as an adaptogen helping support healthy stress responses, supporting adrenal and thyroid health and is now being used as a testosterone booster.

The performance enhancing dosage is 1,500-2,000mg three times per day with food.

For general health follow the directions on the product that you purchase. 

Arginine

This amino acid enhances has been used by bodybuilders for sometime now for nitric oxide (NO) production.

It is thought to improve blood flow to exercising muscles. Increasing the delivery of nutrients, hormones, and oxygen to aid in recovery.

Arginine also boosts can boost growth hormone (GH) levels when taken on an empty stomach at bedtime. It is often combined with ornithine for that purpose.

Arginine has come under pressure recently as a NO booster and is being replaced in most pre-workouts with the arginine precursor citrulline.

The typical NO boosting dosage is 3-5g of arginine three times per day. Besure to take one dose 30-40 minutes before exercise.

Arginine HCL and Arginine-AKG seem to be the preferred forms although l-arginine is also often used.

People who are prone to getting cold sores are have a herpes condition should avoid arginine.

There are those who are saying that the oral application of arginine does not reap the benefits that intravenous applications have produced.

To see other uses for arginine, check out the wikipedia page.

L-Alpha Glycerylphosphorylcholine (Alpha-GPC, choline alfoscerate)

Alpha-GPC is derived from soy lecithin (a source of choline). Yep, remember that stuff. If you are an old school bodybuilder you do.

Alpha-GPC is used by athletes to increase growth hormone production. It does this by inhibiting a brain chemical that normally blocks the increase of GH.

Alpha-GPC has some other benefit for demetia, Alzheimer's, stroke and other mental and cognitive support issues.

For athlete's the recommended dose 250-500mg one hour before workouts and before bed.

For other heatlh benefits and dosages, visit the WebMD page.

Adenosine triphosphate (ATP)

The nucleic acid adenosine triphosphate is a major celluar energy source. The supplemental form boosts blood levels of ATP, which boosts energy levels while working out, increases blood flow and increases fat burning.

Flex magazine recommends that you take 125-250mg twice daily on an empty stomach.