Combination of herbs and neurotransmitter precursors for more motivation to train!

All of us have tried countless pre-workouts and expected a surge and drive into the workout.

Yes, it works. Most of the time, the combination of caffeine, amino acids, creatine, and other substances involved get us to the point where we'd rather chew through the discs, beat up someone who takes the discs from us, or jump on a passing lady in leggings.

The truth is, I have not been a fan of classic pre-workouts for a long time and I'll tell you why in a moment.

The shady side of kickers

I say that kickers are just "disguises". All of us experience some kind of stress in our lives, it could be stress from work, relationship with boyfriend/girlfriend, family problems, financial problems, etc. If we get into a stressful situation, the body's response is that it starts producing a stress hormone called CROTHIESOL. In recent years, cortisol has acquired a number of bad names and qualities, but the truth is that despite all the negatives, it is an essential component of survival, like any other hormone. Balance is important here!

In this article, I won't go into the detailed biology of how cortisol is produced and what it causes (that's for another time), for now we'll limit ourselves to the fact that with the constant production of cortisol we deplete our adrenal glands and over time we can reach a state known as adrenal exhaustion.

This is why I don't like strong stimulants before a workout. I know from experience that without a kicker, most people are not able to pull off a workout, otherwise they feel tired and without energy.

Remember: "If you absolutely need a kicker before a workout, you don't really need a kicker. the only thing that helps at that moment is rest!"

Luckily for all of us, there are other, slightly unconventional, yet fantastically effective methods to get pumped up for a workout without the side effect of depleting your adrenal glands.

We have the solution

Over the past few years I've tried a number of supplements and combinations of supplements. It is important to mention that I ordered the vast majority of them from abroad, because they were not available in the Czech Republic or their quality did not meet my requirements.

What is it? Again, let's leave neurochemistry aside, to put it simply: before training we need to stimulate two basic neurotransmitters (transmitters of nerve impulses) - dopamine and acetylcholine.

• Dopamine is the neurotransmitter that gives us drive, ignition, motivation, competitiveness.
• Acetylcholine in turn helps us with concentration, memory and learning. In training, we use it because it enhances muscle contraction and improves vasodilation (blood flow to blood vessels).

Both can be stimulated in several ways, the best and most effective of which is supplementation of their precursors, specifically the amino acid tyrosine for dopamine (dopamine subsequently stimulates adrenaline production) and choline for acetylcholine (nerves use choline to produce acetylcholine). We have now looked at how best to optimise dopamine and acetylcholine levels. Furthermore, I have a penchant for naturopathy, I have tried dozens of herbs and can say with confidence that their effects are fantastic. If anyone claims otherwise, they are lying or don't know how to use herbs.

A new combination of products for better training results!

1. ALPHA GPC

Alpha GPC is short for Alpha-Glycerophosphocholine, a choline containing phospholipid used to enhance cognitive function and improve athletic performance.

It can be commonly found in red meat and organs, but in such small amounts that supplementation must come into play if we want to reap maximum benefits. All supplementation is synthetically produced and can be ezymatically from eggs or soy lecithin.

So it is a supplement containing choline and that, as we already know, is a precursor to acetylcholine.

Why use it?

As I mentioned, Alpha GPC helps to produce a neurotransmitter called acetylcholine, so we'll be more focused on our workout, which is one of the essentials of a well-exercised workout.

Additionally, in the first part I mentioned a second critical neurotransmitter called dopamine. Alpha GPC has been shown to also stimulate dopamine production, which gives us drive and motivation. In the event that we can't force ourselves to workout, have little motivation, and would rather not go to a workout, dopamine is just the neurotransmitter we need!

As one of the few substances, Alpha GPC also has the fantastic property of strengthening cell membrane structures, which is not common for choline-containing substances. Furthermore, it may play a role in improving cognitive function in the elderly and is even thought to have a positive effect on Alzheimer's disease.

In athletes (and not only in athletes), it has the added benefit of increasing GH (growth hormone) and therefore having a positive effect on performance. Other effects of increased growth hormone production include fat loss, better anabolic response and overall better insulin handling.

Dosage?

Since I have been consistently ordering Alpha GPC from Amazon, I am literally thrilled with the inclusion of the product on the Czech market. GH Assist contains 900mg of Alpha GPC in two capsules, which is approximately 450mg of choline if we assume that Alpha GPC contains approximately 50% choline by weight.

I have tested that even just 600mg made a big difference in athletes, so 900mg should theoretically have even more effectiveness, so I recommend starting with 2 capsules with water about 45 min before training.

2. Rhodiola Rosea

Rhodiola Rosea (Czech for rosehip) is known for its adaptogenic effects and is a very rare plant

Adaptogens are substances that help us with better adaptation to stressful situations, so thanks to them we should be able to cope better with stress and moreover with a reduced feeling of fatigue and exhaustion.

Rhodiola has been known in TCM (Traditional Chinese Medicine) for hundreds of years for its adaptogenic effects and alleviating feelings of fatigue and is probably the second most well-known adaptogen after Siberian ginseng.

It can be found in the Arctic regions of Europe, Asia and Alaska. Since its discovery, it has gained great popularity in several countries such as Sweden, Iceland and Russia.

Why use it?

It reduces stress and symptoms of depression!

It has been proven that consuming adaptogens in times of stress helps us to cope better with the stress that occurs.

One study investigated the effect of Rhodiola extract on 101 people under stress (relationships, work...), they were given 400mg a day for four weeks. (1)
The people who took the extract experienced significant changes in their stress symptom suppression after three days! Moreover, the condition improved throughout the duration of the study.

Depression is an increasingly recurrent condition nowadays, during which neurotransmitter imbalance occurs. Rhodiola helps bring our brain's neurotransmitters back into balance.

• It helps fight fatigue!

Rhodiola has been proven in several studies to help reduce feelings of fatigue, which I have found to be perfectly validated several times.

• Improves brain function!

Again, in several studies, the positive effect of Rhodiola on brain function has been proven.

• It improves training performance!

It is used in training to increase energy, endurance, strength and mental capacity.

Also, Rhodiola is starting to show to be strongly neuroprotective against toxins (but we need more evidence and studies), protects cells from damage, regulates heartbeat, and helps improve concentration, memory, and learning.

Dosage?

Anyone who knows me, works with me, or has followed my work for a long time knows that I use several tips, tricks, and supplementation protocols for different goals. When it comes to pre-workout fatigue, Rhodiola definitely has its place. I always tend to use the synergistic power of herbs, i.e. several types at once.

However, when it comes to supplementing with Rhodiola Rosea on its own, I recommend starting by taking 1 capsule of the product during the morning, preferably midday between meals. I have tested it myself and it also contains a standardized extract containing 3% rosavins and 1% salidrosides.

An ideal combination for afternoon training

However, because we want to keep things as simple as possible and not bring additional stress to an already highly stressful life situation, we will limit ourselves to a simple protocol consisting of two easily available supplements on the bodybuilding.com shop, which is why we have discussed them in more detail above.

I am often asked if I would recommend Rhodiola before a workout. The answer is that for most people I would not recommend it. Because Rhodiola is also SEROTONERGIC (increases levels of another neurotransmitter, serotonin, the happiness and contentment hormone), I recommend taking it (like other adaptogens) during the morning and at midday, preferably between meals, for those who suffer from feelings of fatigue and exhaustion.

Supplementation protocol:

- 1 capsule of Rhodiola Rosea by Vemo Herb taken in the morning (between meals)

- 2 capsules of GH Assist from Adapt Nutrition 45 minutes before training

Good luck with following the protocol and regaining motivation and drive to train without having to drink 4 doses of a commercial kicker!

Sources and Studies:
(1) https://www.ncbi.nlm.nih.gov/pubmed/22228617