Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
Combine Astragalus with Ginseng to boost the effect of creatine
A combination of Astragalus, Ginseng and creatine works better than creatine on its own. Sports scientists at Wichita State University discovered this when they gave a patented supplement containing creatine, Astragalus membranaceus, and Korean and American Ginseng to a group of over 55s and got them to do weight training.
In 2006 American researchers published the results of a study that Tuttle had sponsored, in which they had tested his supplement on 44 men and women aged between 55 and 84. The subjects were healthy and prepared to do strength training three times a week for three months. The subjects did a full-body workout each training session, which consisted of bench-press, lat-pull, biceps-curl, leg-press, leg-extension and leg-curl exercises. For each exercise they did 3 sets of 8-12 reps.
The researchers divided their subjects into three groups. One group was given a placebo, another took 3 g creatine daily and the third group took Tuttle's combo supplement. The latter group consumed 3 g creatine, 750 mg Astragalus membranaceus, 450 mg Panax ginseng and 300 mg Panax quinquefolius daily. The subjects took their capsules with breakfast, lunch and their evening meal.
During the 12 weeks that the experiment lasted all subjects gained strength. The creatine group gained more strength than the placebo group, and the creatine plus Astragalus-Ginseng group gained more strength than the creatine group.
The figure above shows the increase in maximal strength [1RM] in each of the three groups.
The group that took the Astragalus-Ginseng-creatine combo also lost a statistically significant larger amount of fat than the creatine group.
The reduction in fat mass was also borne out by what the researchers saw when they analysed their subjects' blood. In the Astragalus-Ginseng-creatine combo group the levels of VLDL and triglycerides dropped considerably. This is good for cardiovascular health.
Our previous posting on Astragalus membranaceus described how a supplement containing this extract improved the endurance capacity of mice, probably because Astragalus boosts the activity of the glucose-transporter GLUT4 in the muscle cells, and possibly because it also leads to an increase in fat burning.
"The data suggest that older adults participating in a strength training program can gain additional health and psychological benefits, including lowering cholesterol levels [...], when consuming creatine combined with a botanical extract consisting of Panax ginseng, Panax quinquefolius and Astragalus membranaceus", the researchers conclude. "Further research on the use of creatine as an ergogenic and anabolic aid, and the ability of Ginseng and Astragalus to act as hypolipidemic agents in older adults is needed."