Diet

Tribulus terrestris

definition

Tribulus terrestris, also known as Erdburzeldorn or Erdsternchen, is a flowering plant and is found mainly in Asia and Africa. However, there are also some wild specimens to be found in southern Europe. The plant can reach a height between ten and 50 centimeters and appears slightly grayish due to the felty hair.
Tribulus is mainly used as a dietary supplement in sport to increase strength performance and the testosterone level in the body so that more muscle mass can be built up through a training stimulus. In order to achieve these results, up to 250 milligrams of tribulus can be consumed per day without having to expect side effects or negative symptoms.

In addition to increasing strength and muscle mass, Tribulus terrestris can also increase human libido and has therefore been used as an aphrodisiac for many years. The fruits of the tribulus contain tannin, saponins, essential oils, linoleic acid and other substances that cause different effects.

Studies in rats have already shown that tribulus leads to weight gain and an increase in libido. Studies looking at its use in humans have not been conducted in sufficient numbers that these results are not yet confirmed.

effect

To the effect of Tribulus Terrestris there is many controversial opinions. Generally one says that Supplement after that it's the body's own Stimulates testosterone production and thus like a Anabolic steroid works. This allows clear Strength gains and body fat also decreases over time.

Studies have found that the most important thing is the saponin content of the plant. This seems to be different depending on the origin. A Tribulus Terrestris from Iran could have an antibacterial effect.

It was found in rats that Tribulus Terrestris is even capable of one lower high cholesterol levels. In addition, a protective effect against excessively high was also found in rats Blood sugar to be watched. Plants from the south-east European area have a high proportion of that saponin that as aphrodisiac is known and is used as a muscle building preparation.

At the moment it is not possible to say clearly whether and what effects Tribulus Terrestris will have on the after taking it athlete Has. The study situation is unclear, because there are studies that have produced a number of results, but also studies that do not prove any effect of Tribulus Terrestris.

So far verifiable modes of action were in the area of medicine presented. Tribulus Terrestris can die Enlarge prostate and is even in the traditional chinese medicine used. There it should against Stomach cramps and Inflammation of the lining of the mouth help.
In athletes, Tribulus Terrestris can cause the production of a certain hormone to boost, which in turn is known for the Boost testosterone production. Now you should be able to assume that this will lead to a Muscle growth leads. However, the only effect that Tribulus Terrestris has in common with an anabolic steroid is one positive doping test is.

The previous experiments on humans and also on animals (rats) can confirm certain modes of action, but at the same time contradict each other with other studies that claim otherwise. Whether the testosterone level really rises when it is taken has yet to be clarified. If this can be confirmed, then one can also assume Tribulus Terrestris as a Sexual enhancers to be able to use, as it also leads to an increased testosterone level increased sperm count comes.

Muscle building

Tribulus Terrestris is now a quite common dietary supplement in weight training.

Bodybuilders in particular see it as a healthy substitute for the illegal ones that are otherwise often used Anabolic steroids.
Tribulus Terrestris is a purely herbal substance and therefore has many more natural steroids. Therefore, strength athletes suspect less of them Side effects of Tribulus Terrestris, despite the increase in the testosteroneValue.

Tribulus Terrestris is also called "Testosterone booster“Touted. This also results in the hoped-for effect on muscle building.

Testosterone is the most important male sex hormone and plays a big role in strengthening muscles. Therefore, men are usually more muscular than women and can build more muscle more easily than them.

However, competitive athletes should be careful when it comes to doping-Tests goes.
Depending on the dosage and, if necessary, mixing with other agents, a test with Tribulus Terrestris can be positive.
The International Olympic Committee (IOC) did not list the herbal substance as banned, but this is very controversial.

According to guidelines, no substances are allowed that increase the body's own testosterone production. However, this has not yet been scientifically proven in a binding manner for Tribulus Terrestris.

Therefore, it is still allowed and many athletes see it as an effective dietary supplement. From a scientific point of view, however, the effects of Tribulus Terrestris could only be proven in an experiment on rats a few years ago.

However, the principle of building muscle should not be based on the effectiveness of various supplements and hormone-increasing agents. Much more important for healthy muscle building is an appropriate one lifestyle.

Even ambitious athletes should have enough time for Regeneration phases and sleep give. Because only after training in regeneration can the actual muscle building take place.

It should always be on a healthy, protein-rich Diet must be observed so that muscle mass can be built and the stressed muscle recovers.

In addition, there are many promoting substances like that Saponins from Tribulus Terrestris also in normal foods like Legumes or Peanuts contain.

Finally, to build muscle you need an intelligent, varied training plan that constantly stresses the muscles and thus gives them an incentive to grow.

power

Tribulus Terrestris is said to increase potency in men. This means that taking Tribulus Terrestris should increase the quality of the sperm.

There are several studies in this research area that aim to answer this question. One of them from 2012 provided the following results:
According to this study, eating fruits of the Tribulus shrub improves the quality of sperm. The increase in quality is said to have reached up to 78%. Further studies were able to support these results in many cases. In general, the potency has improved significantly in most of the studies and other positive effects have also occurred. The flow of urine in old men improved and urinary tract complaints also subsided.

In 2014, a study was carried out in Brazil that was unable to substantiate these previous results. In this more recent study you could no positive effects on testosterone levels and potency.

The scientific evidence contradicts one another here and further studies will probably have to be carried out before reliable, proven statements can be made. However, the tendency is clearly in the direction of a positive influence on potency by taking Tribulus Terrestris.

To lose weight

Tribulus terrestris is considered a natural means to improve the performance of the body, and especially to show better results in strength training. Tribulus terrestris is also known as the root thorn and is a plant that occurs in tropical and subtropical areas. Opinions differ on the effects of Tribulus terrestris (TT) on weight loss. Most of them have not yet been scientifically proven. What has been scientifically proven is that testosterone levels can be increased by TT. Due to the increased testosterone level, more energy is burned and the fatty tissue melts. Fat men in particular have lower testosterone levels and can therefore support weight loss by taking TT.

For fat loss

For fat loss, there are many overlapping points for losing weight with TT. TT increases the testosterone level and binds the fatty acids from the bad LDL cholesterol. These fats are increasingly burned due to the increased energy requirement due to the increased testosterone level in order to protect the muscle protein. Because more energy is obtained from body fat, TT is a good dietary supplement if you want to improve fat loss.

As doping

To what extent TT is suitable as a doping agent is controversial. What is clear is that TT contains saponins known as steroid-like compounds. In bodybuilding and weight training, TT is a natural steroid that is said to have a similar effect to anabolic steroids. In addition, TT should not have any side effects, as it is a natural substance and is therefore preferred to the forbidden doping substance anabolic steroids. Athletes who expect doping controls should refrain from TT, as it will be positive in a doping test. However, TT is not yet on the forbidden list, as it has not yet been scientifically proven that TT has a performance-enhancing effect.

What role does tribulus terrestris play in bodybuilding?

As already mentioned, a number of effects are ascribed to Tribulus terrestris that have particular application in bodybuilding. In addition to reducing body fat and increasing libido, it is especially the anabolic effect that makes the substance interesting for bodybuilding.

By indirectly stimulating the body's own testosterone content, it is said to have a positive effect on muscle building. Compared to the anabolic preparations that are otherwise often used in bodybuilding, Tribulus terrestris is not suspected of having the full range of side effects, as is the case with pure testosterone preparations.
However, the effect of Tribulus terrestris lags far behind that of anabolic steroids, so that it only plays a subordinate role in professional bodybuilding. It also has the disadvantage that it can be detected in doping tests despite its comparatively low effect.

In bodybuilding, however, the positive effect on libido becomes significant when the body fat percentage drops so much that the body no longer has enough cholesterol available to maintain the hormonal balance. Due to evolution, the sex drive is therefore ostensibly switched off, since in an emergency situation - as suggested to the body by the low body fat - it is not needed for survival.

In contrast to testosterone preparations, however, Tribulus does not lead to a reduction in the number of sperm-producing cells in the male testicle, but rather stimulates production

Capsules Or Powder - Which Is Better?

A simple assessment of which dosage form is the better always depends on the demands and needs of the consumer.
Basically, these two options differ in that Tribulus powder is also available in its pure form. Capsules, on the other hand, are usually provided with "fillers" that complement the capsule.

Often there are other ingredients that are not always wanted or desired. Many capsules contain soy, for example, which makes it difficult or even impossible for allergy sufferers to take. The powder form, on the other hand, can also be mixed with flavorings, which can make consumption as a drink quite tasty.
However, capsules also offer the advantage that they contain a fixed amount of active ingredient, so that a fixed amount can best be achieved through capsules. As a herbal active ingredient, however, the active ingredient concentration is subject to natural fluctuations, so that when powder is taken, the amount of active ingredient contained cannot be inferred beyond doubt.

testosterone

As described above, the anabolic, i.e. the muscle-building effect of testosterone is interesting for athletes, as it is responsible for the amount of muscle building. However, this is only the case in connection with a balanced and healthy diet. In order to use this testosterone boost for training, some athletes use synthetic hormones, although they also run the risk of the sometimes unpleasant side effects.

Tribulus Terrestris is not a hormone in this sense, but with its saponins it ensures that the release of luteinizing hormone (LH) is stimulated. Since it is a natural active ingredient and not a hormone substitute, the body's hormonal cycle should not get mixed up.

By stimulating testosterone production based on LH, the body has an increased testosterone level available. This has already been proven in scientific studies.
However, it has not yet been fully clarified that better training results are possible due to the increased testosterone level. The fact is that testosterone affects potency (Increase in sperm production), Weight gain (Muscle growth) and an increase in receptors in the brain.

In weight training, however, Tribulus terrestris is used almost everywhere as a testosterone substitute, although the long-term side effects have not yet been clarified.

Function in relation to testosterone

In the course of scientific studies it was found that Tribulus terrestris is not a biological precursor of testosterone, but that it increases the production of the pituitary luteinizing hormone (LH; UCSH = intersitial cell stimulating hormone). In such cases, the natural testosterone and FSH production is automatically increased. FSH is an abbreviation for: follicle stimulating hormone.

Testosterone is a male sex hormone that increases muscle mass and stimulates the immune system. Testosterone also increases the sex drive. It is the most important male sex hormone.

In contrast, FSH has a positive effect on spermiogenesis in men (Sperm formation) and the formation of so-called androgen binding proteins (= ABP).
The androgen binding proteins bind the testosterone and ensure a constant hormone concentration in the area of the testicular ducts.

Ingestion

Tribulus Terrestris can be bought over the internet or from sports shops.
The prices vary widely, depending on the concentration of the agent and the manufacturer, between around € 8 and € 25 per 100g.
Usually Tribulus Terrestris comes in the form of Capsules taken.
The normal pack sizes usually contain around 100 capsules.

The product should be kept cool, dry and out of the reach of children.
Each manufacturer has slightly different guidelines for taking.
Usually 1-3 capsules of Tribulus Terrestris per day are recommended.

The first should be taken right in the morning after getting up and before breakfast. The interval between main meals is ideally about 30 minutes.

A lot should be said about Tribulus Terrestris water to be drunk.

On rest days without weight training, one capsule remains.
On days with hard, intensive muscle building training, Tribulus Terrestris should be approx 40 to 50 minutes be taken beforehand.
So it can be ideal Protein synthesis and the Muscle building support.

When taking Tribulus Terrestris, it can also be used as a cure. It is also often combined with other supplements. The most common here are Food supplements in the form of protein powder or Creatine.

However, some experts also see an improved effectiveness of Tribulus Terrestris when combined with Vitamin B6, Vitamin B12 and zinc.

In addition to taking it, the body must have an adequate supply of protein and a balanced, healthy diet.

In addition, of course, a specific program in muscle building training is necessary in order to give the muscles any incentive to grow.

The intake of Tribulus Terrestris is particularly interesting for male strength athletes over 30. From the age of 30 the Testosterone levels decrease, which can manifest itself in the reduction of muscle mass.

But Tribulus Terrestris is also said to have a helping effect in women. For them it should follicle-stimulating hormone (FSH) increase and thus the fertility and also the libido improve.

Due to the mental effect, Tribulus Terrestris is said to also have complaints such as Exhaustion or aggressiveness Reduce. The use of Tribulus Terrestris is restricted to adults only and must not be used by pregnant or breastfeeding women.

Diabetics should clarify the intake with their doctor beforehand.
However, the capsules are not suitable for vegetarian or vegan athletes, as the capsule shell is mostly off animal gelatin consists.

Tribulus Terrestris is usually not a problem for allergy sufferers, as the product does not contain any grain, yeast or traces of milk.

For more information, read our topic: Tribulus Terrestris ingestion

dosage

The dosage of the individual Tribulus terrestris products is differently, since it has not been scientifically proven from which dosage which effect is triggered. Probably are individual differences furthermore conceivable.

It can happen that such products not in its pure form and contain various other active ingredients.
Lots Supplements contain relatively little Tribulus Terrestris (TT) and only a few preparations contain a high amount of TT. As a recommendation for a daily intake, should between 750 and 1500 milligrams can be added to achieve the desired positive effect. This amount should not be exceeded

The easiest way is to get one Cure from two to three months and take one tablet with each meal each day. That means it should a maximum of three tablets of 500 mg each per day Active ingredient are supplied. In addition, one should pay attention to a cure after the intake period A break of at least six weeks to insert.

Other recommendations even go up to a daily dose of 2500 mg of the active ingredient, also taken with meals. You should also go to Tribulus terrestris Consume two to three grams of protein per kilogram of body weight. In addition, you should always use your body sufficiently vitamin C and Vitamin E. take care of it and always pay attention enough zinc as otherwise no maximum effect of the TT can be achieved.

Cure

Strength athletes mainly take the Tribulus Terrestris cure to achieve better muscle growth.

The manufacturers promise more strength and endurance in training as well as a better definition of the muscles and even a better definition of the muscles through the increased formation of testosterone Increase in potency.

The Tribulus Terrestris cure is usually taken over a period of twelve weeks.
Then at least six weeks off be respected.

The athlete takes one to three Tribulus Terrestris capsules a day. Since the capsules are dosed differently depending on the manufacturer, a recommended dose of 1,200 mg is a reasonable dose. Some users also take up to 2,400 mg Tribulus Terrestris daily. Whether in this case the principle "a lot helps a lot“Is really true, but has not yet been scientifically proven.

In addition to the right amount, the cure also requires the right combination of Tribulus Terrestris with other nutrients and Nutritional supplements on.
So should always be sufficient Protein intake be respected.
This can also be used if necessary with protein shakes and powders are supported.

Ideally, two to three additional shakes per day are consumed to give the muscles enough "Building material“To deliver for optimal growth.

In addition, many experts see a combination with different Vitamins and Minerals as particularly useful.

In addition to all of this, a healthy, balanced diet is essential.
Most athletes may notice some physical changes, especially in the early stages of the regimen.
It comes to one Weight gain by increasing muscle mass, the muscles become better defined.
Further effects can be increased Hair growth and also an increased one libido be.

However, there is hardly any scientific evidence for these effects. The enhancement of potency and weight gain have been proven in animal experiments, but whether this is exactly transferable to humans remains controversial.

Since there is hardly any knowledge about the possible long-term consequences and side effects of Tribulus Terrestris, taking it as a cure makes more sense than a permanent dietary supplement with it.

Use in women

TT is said to have a lust-increasing effect on women. As with men, a positive effect of TT on the libido can also be observed in women, which has already been scientifically proven in studies.
In addition to the increase in sexual desire, it could be observed in women during the menopause that the symptoms associated with the menopause could be reduced. It can also have a positive effect on infertility and "reactivate" the ovaries.

Read more about this under Menopause symptoms

Other benefits of taking TT by women include relieving menopausal insomnia, relieving stress and depression, preventing hot flashes, and lowering mood swings and moods during menopause.
As with men, one of the benefits of TT is that it converts cholesterol and fats into energy. This is an interesting point especially for sporty women, for example when it comes to weight loss and muscle building. The increase in testosterone levels therefore has a more pronounced effect on women than on men.

Side effects of Tribulus Terrestris

If Food supplements in the recommended amount then there are usually no side effects, and this is also the case with Tribulus Terrestris. In normal use with Observance of the maximum dosages no side effects should occur.

If you do not follow the dosage recommendation and a Overdose occurs, it can too Stomach and intestinal problems come. However, these also disappear again if you adjust and reduce the dosage.
Other side effects that may occur are for example Photosensitivity. However, this also subsides after discontinuation or lower doses.

Since there are few studies of the side effects, there are also no long-term studies. Even if partially in series of tests on animals Paralysis and Jaundice occurred, there are no studies that could prove the toxicity in humans. Stomach and intestinal problems may occur after ingestion.

Another side effect that does not cause any health problems can, however, lead to exclusion from a competition. Tribulus Terrestris has been used several times positive doping tests connected. Competitive athletes should therefore refrain from supplementing with Tribulus Terrestris.

For more information, read our topic: Tribulus Terrestris side effects.

Hair loss

There are no results from studies on hair loss and nothing is known about it.

Liver damage

TT can in a few cases lead to liver damage. Since TT dissolves the bad fatty acids from the LDL cholesterol, many fat cells are pumped through the circulatory system to the liver and "disposed of" there. If the dosage is too high, lots of free fat dissolved in the blood swim through the bloodstream and end up in the liver. However, this can no longer keep up with all the work, so that excess fats can settle in the liver and clog the fine tubes. Liver damage can result. However, there is still a lack of scientific studies to confirm this opinion. No side effects are known in the studies on TT published to date. Unfortunately, long-term studies are still lacking here to investigate the effects of long-term supplementation with TT.

Read more about this under LDL - "low density lipoprotein"

extract

Tribulus terrestris extract is an active ingredient that can be found in the plants butcher's broom, earthen thorn and tricorn. It is said to serve as a substitute for anabolic steroids, making tribulus extract a popular dietary supplement in sports. The extract contains Saponins and is used to represent the human Affecting hormone levels and thereby the male Improve sex drive and the Muscle building to increase. In addition, the extract is still used to increase Testosterone production taken.

Another benefit of taking Tribulus Extract is that stored water is flushed out of the body and also that Immune system benefits from taking. Mainly responsible for this positive effect of the tribulus extract are the Saponinsthat occur in the earth's root thorn, but also in other legumes. So the saponins are the number one reason when it comes to why Tribulus has enjoyed such success in the strength and bodybuilding scene. When ingested in the form of the extract, there are many active ingredients such as saponins and protodioscins, which belong to the plant steroids. This steroid effect is also expected from the Tribulus extract, as it promises quick and significant results due to the high density of active ingredients.

The extracts are obtained from the plant and partially mixed with other active ingredients and as Capsules sold. A commercial dose for purchase includes e.g. 90 capsules and costs approx. 25 euros. You can buy the extract capsules on the Internet or in specialist shops.

Because Tribulus Terrestris grows in different regions of the world and at the same time different chemical compositions occur in the plant, the different extracts can also be used for different problems. That too Mixing different extractse.g. from India and Iran, occurs.

Natural occurrence

Tribulus terrestris, also known as Erdburzeldorn, Erdsternchen, Dreispitz, Gokshura or Caltrop, belongs to the yoke-leaf family and likes it very warm. For this reason this plant genus grows mainly in Northern Australia, Africa, Asia and in the tropical areas of southern Europe. The Countries with the largest production of Tribulus extract are those Balkans in Europe, China, Japan, India, Australia and some countries from North America and Africa.

The plant once spread from the western asia to the areas known today. Meanwhile the plant was also in Mexico, South America, of the Caribbean and the west indies brought in. So far, specimens of the plant have rarely been discovered in desert areas. Due to the increasingly popular effect of the plant, the area in which the Tribulus terrestris occur is also expanding. The plant is brought to newer areas and there for use as Food supplements used.