Document Outline

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Contents

Introduction

Standardizing Herbs for Consistency

Adaptogens for Energy

Ginseng

Ashwagandha

Schisandra

Dang Quai

Ho Shou Wu

Gotu Kola

Tribulus Terrestris

Tribestrone®

Ciwujia

METAFLEXTM and 2nd WINDARXTM

Stimulant Herbs

Coffee

Guarana

Kola Nut

Maté

Licorice

Ephedra

Synephrine

Herbal Fen-Phen

Green Tea

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Natural Substances For Improved Brain Function

St. John's-wort

Ginkgo Biloba

Vitamins

Herbal Antioxidants and Immune Boosters

Milk Thistle

Ginkgo Biloba

Turmeric

Green Tea

Echinacea

Garlic

Astragalus

Ginger

Herbs to Fight Pain and Inflammation

Willow Bark and Meadowsweet

Feverfew

Ginger

Bupleurum

Cat's Claw

Chinese Skullcap, Yucca and Devil's Claw

Mushrooms/Fungi

Cordyceps

Maitake

Reishi

Shiitake

Herbs for Sports Performance

Suggested Readings

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Introduction

If you are like me, you're philosophically in agreement with the idea of taking a vitamin supplement as ''insurance"
against an inadequate diet, stress, increased energy demands and to help fight free radicals. Recently, however, there has
been an increased use of herbal combinations in many sports nutritional products. These nutritionals claim to improve
energy levels, alleviate the symptoms of fatigue, increase muscle mass, and aid in recovery.

You may see energy bars containing ginseng and guarana, supplements that not only contain vitamins and minerals but
such ingredients as schisandra, gotu kola and passion flower. You may use a "performance optimizer," "meal-
replacement powders" or "engineered foods," such as MetRXTM and Ultimate OrangeTM, that contain not only carbos
and aminos but some may contain ginseng, Tribulus terrestris, guarana or other herbal products. You drink teas that
contain green tea and licorice.

The array of unfamiliar herbal ingredients is bound to be intimidating. Welcome to the new terra incognitothe
mysterious world of herbal energizing dietary supplements. Our years of reliance on traditional sports nutrition and
practices have left us somewhat at loss when trying to determine if herbal products help improve performance and help
maintain general good health. In addition, since herbal products fall under the scrutiny of the Food and Drug
Administration as dietary supplements, no health claims can be made for these products. Because of this, manufacturers
have a hard time informing you of herbal health and performance benefits.

For simplicity, in this booklet we will consider a broad definition of herbs as being medicinal plants. Herbs can be
woody

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or nonwoody, come from a cold climate or a tropical one. An herb can be a weed, culinary spice or whatever. It may not
even be green, and roots, bark and other plant parts can be medicinal. That's why some individuals refer to herbs as
botanicals. And there are also medicinal mushrooms that offer health benefits similar to herbs.

A number of herbs have been found to be as effective or more effective than vitamins, enzymes and minerals as
antioxidants in fighting free radicals, stimulating the immune system and thereby boosting energy and preventing
fatigue. Most herbs found in the marketplace are quite safe; they have withstood the test of hundreds of years of usage,
many as food products. It is this long history of use combined with the current scientific validation that has spurred the
increase in popularity of herbs. But, as with any nutritional supplement, always buy a brand having a good reputation.
Purchase your herbs in standardized form when possible, and from a reputable store.

Current scientific research supports much of what we already know: That ginseng is a potent tonic; that green tea is a
natural antibiotic; that echinacea supports the immune system. In addition, the National Institutes of Health (NIH) has
recently established an Office of Complementary and Alternative Medicine (OCAM) to investigate a wide range of
treatments, including the use of botanicals. Along with the NIH, The American Western Life Insurance Co., a $60
million insurer in California with 300,000 clients, recently started a "wellness and preventative care plan." It reimburses
patients for such alternative therapies as homeopathy, herbal medication, acupuncture and biofeedback. Several other
large insurance companies and HMOs have followed suit.

Lastly, herbs have been used for centuries in the preservation of foods. The reaction of free radicals with oxygen is what
causes butter and vegetable oil to turn rancid and fruit to turn brown and even causes metal to rust. Herbs such as
turmeric and garlic have been used as antioxidants in food preparation for hundreds of years.

Occasionally, you may have heard criticism of athletes for using herbal supplements, but this seems to be a step toward
helping the body instead of abusing it. Compared to taking amphetamines, steroids or other drugs, herbs (many of which

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are adaptogenssee later discussion) are a step toward helping the body adjust to hard training and performance.

But as with any food, supplement or drug, always proceed with caution. Of course, the use of herbs and medicinal
plants can sometimes be a cause of concern. As with most things in life, moderation and the proper information and
dosages are critical. Just because something is natural does not necessarily imply it is safe.

Although many health food stores and sports shops now carry herbal products, they are best used with advice from a
trained health or nutritional professional. It would also be misleading to state that herbs, or for that matter any
nutritional supplement, can extend your performance beyond your optimum capacity. However, by improving stamina
and resistance, they may help you reach that optimum.

Standardizing Herbs for Consistency

It is often the concern of athletes that when shopping for herbs that not all herbs or herbal products are created equal.
This is because herbs are plants and the chemical composition of plants varies greatly depending on where they are
grown, the soil they grow in, how they are harvested and the weather conditions during the growing season.

Our everyday experience confirms this variation in plant quality. For instance, did you ever bite into a big orange, only
to disappointingly discover that the orange possessed hardly any taste or flavor? Well, the poor growing conditions
(winter freeze, too little rain) that affect the orange are similar to the factors that alter the properties of herbs.

And just as an orange can look delicious, but be tasteless, an herb can appear healthy but lack the ingredients that
normally convey health benefits. Appearance is no guarantee of potency. That's why standardization was invented.
Standardization guarantees that herbal ingredients are consistent from bottle to bottle.

Ever since the first human ingested herbs, variations in content have influenced the processing of herbs. Originally, the
only way to ingest the active ingredients in medicinal plants was to harvest the fresh herbs and consume them raw. One

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of the first significant technological breakthroughs in the utilization of herbal products occurred when herbalists first
extracted chemicals from plants: they made a tea by placing herbs in hot or simmering water. This process, called
steeping, has been used since prehistoric times to liberate the active chemicals from plants while leaving behind other
unwanted substances. While heating can potentially break down and destroy some of the chemicals in plants, steeping
retains or even enhances the potency of many botanicals.

A second form of herbs comes as ''extracts.'' In the process of making an herbal extract, the active constituents or
compounds are taken up into alcohol or water, which concentrates and preserves them and makes them easily absorbed
by the body. Inactive constituents, such as starch, are left behind and not included. So an extract is, "a concentrated
plant preparation containing a high concentration of active constituents and low concentrations of inactive ones,"
according to Christopher Hobbs, in his book Handbook of Herbal Healing.

Liquid extracts are made by soaking the whole herb in a liquid that will release and concentrate its active ingredients.
Water is the most familiar and commonly used liquid for this process, and one could say that a tea is an extractthe
activity has been extracted from the herb, and the nonactive parts are discarded. This has several advantages. First, our
digestive tracts will not have to expend energy in order to try and break down cellulose, lignin, and other plant
structures where the active constituents are being held. Second, the active ingredients are concentrated and rendered
soluble in our digestive juices, so they are quickly and efficiently absorbed. It is estimated that many liquid and
powdered extracts are probably over 95 percent absorbed, depending on the types of constituents involved.

Extracts are very common in many parts of the world where herbal medicine is traditionally used. In Europe, many
extract forms are available and are undoubtedly more popular than bulk herbs. In China, and throughout the Orient,
thousands of patent extracts are available and extremely popular.

Liquid extracts (sometimes called tinctures) come in several forms. A tincture is usually made with a solvent of grain
alcohol and water. The proportions vary, depending on what the

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active constituents are for a given herb and whether they are more water soluble or alcohol soluble. ''For instance, Panax
ginseng contains saponin glycosides which are fairly water soluble and thus can be extracted with a low percentage of
alcohol, such as 45% alcohol and 55% distilled water. On the other hand, propolis, a bee product that is very resinous, is
not soluble in water at all but must be extracted in 95% grain alcohol for the strongest product to be produced. Anything
less in a propolis tincture will result in less active resins and flavonoids being held in the liquidin other words, the value
and strength of the tincture will be reduced," states Hobbs.

In a later herbal development, herb users discovered that when teas evaporated and dried they left a powdery residue
that often possessed many of the herbal characteristics of the original plant or tea. This process frequently produced
greater potencies than the original plant or tea because the active ingredients became more concentrated. When the
active "principals" of ten ounces of an herb are concentrated into a single ounce of powder, the resulting substance is
said to be a "ten to one (10:1) or 10x concentration.

Nowadays, most herbs are sold and consumed in pill and capsule forms: far more convenient and easy-to-use than the
materials available to early herbalists. To make these products, herbal ingredients are extracted in a process similar to
steeping, but which uses cold alcohol. Cold alcohol avoids the temperature damage that would occur during heating.
After the alcohol evaporates, the resultant, concentrated powder, is dried, pulverized and then encapsulated or pressed
into tablets.

A mere list of ingredients on a label does not always indicate the strength of amounts of active ingredients. If a label
claims 100 mg of an herb for each capsule, you cannot know if those 100 mg were extracted from a weak herb that
suffered unhealthy growing conditions or originated in a robust plant harvested in prime time.

At the same time, the label may claim to have 100 mg of an herb at 10:1 concentration or 10x strength, which means
that it is ten times the concentration of the unprocessed herb. But, if the whole herb was deficient in active ingredients,
the 10x concentrate will also be weak. A tenfold increase of not very much remains not very much.

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To cope with problems of inconsistency, the herbal supplement industry has adopted a system, called standardization,
that records the minimum concentration of active constituents (or those that are closely correlated to activity) that are in
a product. For example, Citrus aurantium (green orange), an herb used for weight loss and discussed later, is sold in
both standardized and nonstandardized form.

Packages of standardized Citrus aurantium indicate the synephrine content on the label. And although synephrine is not
the only active component in Citrus aurantium, extracts with synephrine from 1.5 to 3.0 percent have been found to be
the most active. Extracts with less than this concentration have demonstrated less efficacy and may be derived from
plants that were prematurely harvested, processed incorrectly or grown in poor conditions.

We all seem to want more energy for improving training and competition. Within limits, herbs can help provide energy,
act as stimulants and provide vitality. When used properly, herbs can bring our energy forces into balance to keep us
healthy, improve our recovery and keep us active.

Let's first look at a group of herbs known for their energizing and health qualitiesadaptogens.

Adaptogens for Energy

The term adaptogen was first introduced into scientific circles by Soviet pharmacologists who were conducting
scientific experiments with ginseng. They invented the term adaptogen to refer to natural plant substances that were safe
to use even in relatively large quantities and produced no or minimal adverse side effects. Adaptogens have a tonic-like
effect on the body, helping it to adapt to many types of nonspecific stressors like heat, cold, fatigue, emotional stress,
time changes, etc.

Adaptogens increase the efficiency of the healing system or help it neutralize harmful influences of stress and
overtraining. Tonics (another term often used for adaptogenic-type herbs) are natural products that do just this, and they
are one of my special interests. In the sense of a strengthening, the word ''tonic" derives from a Greek word meaning
"stretch." Adaptogens or tonics stretch or tone our systems in the way physical

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exercise tones our muscles. Working the bodysubjecting it to graduated tension followed by relaxationincreases natural
resilience, an essential quality of health, because it determines our responsiveness to environmental stress. The more
resilient we are, the greater our ability to bounce back from any kind of stress or injury.

Adaptogens are supplements for healthy, active athletes. They promote wellness, enhance resistance, help you adapt to
stress and aid in quicker recovery.

Ginseng

Ginseng, one of the more popular herbs in America, is touted for its ability to increase vitality and provide antistress
benefits. The root of this plant contains active compounds (ginsenosides) that are known to reduce stress, enhance the
immune system, relieve mental and physical fatigue and help normalize body systems. Many athletes claim ginseng
increases overall vitality with no negative side effects. It has been used by Russian athletes for years to improve
endurance and speed recovery.

Ginseng is an old-time restorative. It works by improving general health, resistance and energy. Traditionally, Western
medicine puts all types of products that claim to have restorative power in the snake-oil category. Eastern medicine is
more holistic in its approach, and also is more interested in preventative medicine.

The Soviet scientists initially used the word adaptogen to refer to Asian ginseng (Panax ginseng) and so-called Siberian
ginseng (Eleutherococcus senticosus). American ginseng (P. quinquefolius) is also considered adaptogenic.

In traditional Chinese medicine, American ginseng is used to cool and soothe, quench and reduce fevers; Asian ginseng
possesses warming properties and is used to revitalize, especially after long illnesses. In Germany, Asian ginseng
products are approved for use as a tonic to take during times of fatigue, reduced concentration and diminished work
capacity.

Since the early 1960s Siberian ginseng has been studied and used extensively for medicinal use. Effects on mental
alertness, work productivity, and work quality have been studied

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and assessed with Siberian ginseng supplementation. Results are generally positive.

Active compounds in the ginsengs are the ginsenosides. The ginsenoside content is quite variable among samples of the
same species and is always different between species.

One double-blind, placebo-controlled study conducted in Europe involved 232 people age 25 to 60 with nonspecific
fatigue. Participants were given 80 mg daily of a standardized commercial extract of Asian ginseng that also contained
small amounts of vitamins and minerals. Study participants were rated with ''fatigue scores" recorded before the study,
then rated after 21 days, then after 42 days. The patients generally reported improvements in feelings of fatigue,
nervousness, anxiety, and poor concentration after 21 days, but these improvements weren't statistically significant until
after 42 days. The amount of vitamins and minerals was very small in each dose, so ginseng may have played a major
role in counteracting fatigue in this study. However, researchers didn't rule out that the vitamins may have had an
impact on the results as well.

A dose of 100 mg of the standardized extract in capsule or liquid form two to four times daily is recommended. Long-
term use has been linked to gastrointestinal upset and over stimulation in some people. Individuals with high blood
pressure should avoid using ginseng, as should pregnant women.

Many Western scientists have a special dissatisfaction which they reserve for news of Eastern scientific discoveries.
There is a general attitude that most Eastern scientific breakthroughs are unsubstantiated fluff which never seem to hold
up under Western scientific scrutiny. Admittedly, this has often been true enough in the past to make you want to
proceed with caution, but let us not confuse ginseng (and other useful herbs) with other unproven ergogenic aids.

Ashwagandha

Ashwagandha, (Withania somnifera) root is known as "Indian Ginseng." In Ayurvedic medicine it is considered an
adaptogen that facilitates learning and memory.

In a 1993 clinical study in India, fifty people complaining of lethargy and fatigue for two to six months were given an
adaptogenic tonic made up of eleven herbs, including 760 mg

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of ashwagandha, once a day. The participants had not responded to a vitamin and mineral supplement each of them had
taken for at least two months, and they had no recognizable disease. After one month of taking the ashwagandha,
mixture, the patients reported an average 45 percent improvement in their moods. Their blood plasma protein levels and
hemoglobin, two factors used to measure overall health, also increased significantly, providing a statistical measurement
of the tonic's effect.

A 1994 study in India compared the adaptogenic and anabolic (ability to promote growth of lean body mass) effects of
P. ginseng and ashwagandha in mice and rats. Groups of six mice were fed 100 mg/kg water extract of either ginseng,
ashwagandha, or saline for seven days. On the eighth day, the animals' endurance levels were tested by swimming.
Their average swimming times in minutes were 62.55, ginseng; 82.14, ashwagandha; and 35.34, saline.

Ashwagandha is often blended with other adaptogenic herbs, such as Siberian ginseng. A typical dose is one to two
teaspoons of the extract two to three times a day or one 500-mg capsule three times daily. Ashwagandha may cause
gastrointestinal upset in some people.

Schisandra

Schisandra fruit is from a hardy, perennial vine sometimes referred to as magnolia vine or Chinese magnolia vine.
Schisandra, is in the family of plants known as the schisandraceae, although some botanists place it in the magnolia
family, magnoliaceae. The vine is native to the eastern portions of Siberia and the Sakhalin peninsula, as well as
northeastern China, Korea and Japan.

There is growing scientific evidence of the general health benefits of schisandra. Some scientists classify schisandra as
an adaptogen, a term that is usually reserved for only the highest quality herbs like ginseng.

Schisandra is also considered adaptogenic based on reviews of its traditional use and the recent scientific literature.
Interestingly, animal and human studies indicate schisandra produces the effects of a stimulantwhen only one dose of a
substance increases metabolism and working capacity; the ef-

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fects of a tonicwhere repeated doses increase work capacity during and after administration of the substance; as well as
adaptogenic qualitieswhere there is an increase in unspecified resistance against various external, unfavorable
influences.

In traditional Chinese medicine the schisandra fruits were used primarily for nervous conditionsespecially neurasthenia,
a neurological disorder characterized by physical and mental fatigue, often including depression, headache and
gastrointestinal and circulatory problems. Schisandra was also used for insomnia, weakness, chronic coughs and
sneezing, liver ailments, as an aide in stopping diarrhea, and to inhibit perspiration. Despite millennia of traditional use,
modern scientific research did not begin until the 1950s when reports indicated that the extracts of the dried fruits
stimulated the central nervous system, resulting in increased mental and physical capacity.

A typical recommended dose is one to two teaspoons of the tincture two to three times per day. There are no known
reports of side effects associated with schisandra use.

Dang Quai

The root of Angelica sinensis, a plant in the carrot family, dang quai is known in traditional Chinese medicine as a
blood-enhancing adaptogen (tonic) that improves circulation. Some books spell this herb as ''Dong Quai." In this
century it has come into common use in the West as a general tonic for women experiencing irregular or difficult
menstruation. Chinese doctors recognize its ability to balance female hormonal chemistry, but they think of it as
beneficial to both sexes and often include it in tonic formulas for men, combining it with ginseng and ho shou wu (see
below). In men it is supposed to help build muscle and blood.

Dang quai is readily available in health food stores in tinctures and capsules. If you want to experiment with it, try
taking two capsules of the root twice a day or one drop of the tincture in water twice a day.

Ho Shou Wu

The name of this tonic herb means "Mr. Ho has black hair," referring to its power as a rejuvenator and maintainer of
youth-

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fulness. The root of Polygonum multiflorum, ho shou wu is a very famous Chinese tonic, believed to increase energy, as
well as to nourish one's hair. It is widely believed to be a powerful sexual tonic when consumed regularly and to
increase sperm production in men and fertility in women.

A convenient way to take this herb is in a liquid formula known as shou wu chih, or Super Shou Wu, that combines it
with other tonic herbs and flavors. This is a very dark liquid with a pleasant aromatic taste that should be diluted: two
tablespoons to a cup of hot or cold water. Drink this amount once or twice a day for at least a month to see if it gives
you increased energy, strength and increased sexual energy.

Gotu Kola

Gotu kola (Centella asiatica), a well-known tonic herb, is usually included in the ''energy" sections at health food stores.
However, do not confuse this herb with the caffeine-containing herb, kola nut. Gotu kola, a stable of Ayurvedic
medicine and traditional Chinese medicine, is a weedy-looking herb that contains active triterpenoid compounds. It is
used as a tonic in the East and West to increase energy and endurance, improve memory and mental stamina, and
alleviate depression and anxiety.

Tribulus Terrestris

In Ayurveda (an East Indian philosophy of medicine), Tribulus terrestris has been prescribed for treating impotence and
as a general tonic for centuries. A preparation of Tribulus terrestris was used to treat 50 subjects complaining of fatigue
and lack of interest in performing their daily activities. The results showed an improvement of 45 percent in symptoms
after taking the herb.

Of greater interest were the studies where Tribulus terrestris was found to have a stimulating effect on the libido. One
study showed that when healthy men where given 750 mg of standardized Tribulus terrestris a day, after five days there
was a 30 percent increase in testosterone levels.

Another study of men suffering from impotence and infertility, who were once again administered a standardized
extract of Tribulus terrestris, showed that their testosterone levels

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were increased and their libido was improved without any side effects.

A reasonable intake of Tribulus terrestris is 250750 mg a day. This can be obtained in 250-mg doses of the herb, which
has been standardized to provide 40 percent furostanol saponins, which are considered to be the active ingredients in
Tribulus terrestris.

Tribestrone®

Tribestrone® is a combination of three herbs: Mucuna pruriens (otherwise known as cowhage), Tribulus terrestris and
ashwagandha. This combo has been around a long time, and the traditional herbal healers of India have been using it for
a few thousand years to treat impotence, tremors, and in general, as a restorative tonic.

Each of the herbs contained in Tribestrone® has an interesting pharmacological makeup. Take a look at Mucuna: the
seed contains L-3, 4-dihydroxyphenylalanine, otherwise known as L-dopa, a human neurotransmitter. Amazingly, the
seed pod allegedly contains serotonin, another neurotransmitter. An additional interesting component is glutathione, one
of the human body's primary antioxidants.

The question is, can any of these chemicals build muscle? Theoretically, yes. L-dopa is converted to dopamine in the
body, and dopamine inhibits the production of prolactin from the pituitary gland, which in turn causes more testosterone
to be produced. Furthermore, increases in dopamine are theorized to lead to increased motor-unit recruitment, thereby
maximizing the effectiveness of your workouts.

The second herb in the Tribestrone® combo is Tribulus terrestris. In addition to the attributes attributed to Tribulus
earlier, Tribulus supposedly contains high amounts of chemicals known as harmaline alkaloids which are MAO
inhibitors. MAO inhibitors prevent neurotransmitters like L-dopa from breaking down, so Tribulus supposedly lets L-
dopa stay in your system a little longer, thereby optimizing testosterone levels.

Ashwagandha, the third herb in Tribestrone®, is known to have all kinds of therapeutic properties, ranging from
protecting the liver to increasing stamina to reducing cholesterol to even allegedly increasing bodyweight and total-body
protein.

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There's reportedly even research which suggests it has potent anti-cortisol actions, thereby preventing the muscle
breakdown effects of stress and overtraining.

Tribestrone® is usually found in combinations of 300 mg of Tribulus, 100 mg of Mucuna and 100 mg of ashwagandha.

Ciwujia

Although muscle has the capacity to use the three primary nutrients, protein, carbohydrate, and fat for fuel, it is the
balance of carbohydrate and fat utilization during exercise that largely determines exercise performance and duration.
With the exception of extreme intense exercise of short duration, the body uses a combination of carbohydrate and fat
for fuel.

At lower exercise intensity and longer duration, fat can become the primary energy source. This in no way minimizes
the critical role of carbohydrates. The importance of carbohydrates is underscored by the fact that depletion of the
intramuscular stores of carbohydrate is almost always associated with muscular exhaustion.

Much of the work concerning energy utilization during exercise was conducted in the high-performance athlete.
However, it is clear that the application of these findings may be extended to benefit any individual who exercises
regularly to maintain weight or optimize physical performance.

An herb tested and proven in the exercise physiology laboratory that could safely enhance performance by optimizing
energy utilization during exercise would offer enormous benefit to both the serious and the recreational athlete.

Ciwujia (su wah ja), a natural root grown in the northeast section of China, has been used continuously as part of
traditional Chinese medicine for almost 1700 years. The usual human dose is 9 to 27 grams per day of the raw herb.
Ciwujia has been shown to be remarkably safe. It has been administered to laboratory animals in multiple studies, at
doses ranging from 60 to 200 times the recommended human dose. Ciwujia does not contain caffeine and does not
produce any stimulant or anabolic steroid side effects.

Ciwujia has been used in traditional Chinese medicine to treat fatigue and to bolster the immune system. This root
intrigued researchers because of published reports of its use by

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mountain climbers. These reports describe the use of ciwujia to improve work performance at high altitudes and low
oxygen conditions. Additional studies showed that laboratory animals administered ciwujia survived longer under low
oxygen conditions and that ciwujia could increase oxygenation of heart muscle tissues. Recently, several specially
formulated extracts of ciwujia have been developed; GNC Pro Performance LaboratoriesTM Time Release Ciwujia and
ENDUROXTM a product of PacificHealth Laboratories.

Results from extensive research, both by the Academy of Preventive Medicine, Beijing, China and the Department of
Physiology, University of North Texas Health Science Center, have shown ciwujia to significantly improve workout
performance through a carbohydrate-sparing action. The comprehensive research completed in China on ciwujia was
conducted under the guidance of American experts, including T. Colin Campbell, Ph.D., a nutritional biochemist and
director of the China-Cornell University Research Project which is examining Chinese lifestyle and nutrition for Cornell
University.

During exercise, ciwujia shifts the energy source from carbohydrate to fat, thereby increasing fat metabolism up to 43
percent over control groups. This carbohydrate shift also improves performance by delaying the lactic acid buildup
associated with muscle fatigue. In addition, ciwujia, in the research, raised lactate threshold by 12.4 percent and
increased recovery following exercise as measured by heart rate.

Work completed at the Academy of Preventive Medicine, under the guidance of the Cornell group, initially was
conducted with laboratory animals, however it was their human research that was most provocative. In the first trial,
eight healthy male adults underwent an aerobic and anaerobic assessment using a stationary bicycle ergometer in which
power was increased from 60 to 210 watts at 30-watt intervals. Each interval lasted three minutes. Subjects also had
their heart monitored every minute. Energy expenditure, oxygen intake, carbon dioxide expiration, and lactic acid were
measured at the end of each interval.

To assess anaerobic power, subjects started at low resistance that increased to a specified load in three to five seconds.
Subjects continued at their maximum strength for 30

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seconds at which the maximum anaerobic power was recorded. Following the initial assessment, each subject was
administered 800 mg of ciwujia (ENDUROXTM) daily for two weeks. They returned to the exercise physiology
laboratory for a repeat of the aerobic and anaerobic assessments.

After the administration of ciwujia there was a decrease in lactic acid levels which became more pronounced at higher
energy loads. At higher workloads, for example, 150 to 180 watts, the decrease in lactic acid levels, when compared to
the control group, ranged from 31 percent to 33 percent.

During exercise, carbohydrate and fat represent the primary sources of energy. A decline in the respiratory quotient
(RQ) indicates that relatively less energy is produced by carbohydrate metabolism and more from fat metabolism.
Following administration of ciwujia, there was a significant drop in the RQ at various energy loads. A decrease in RQ
can be translated into a percentage increase in fat metabolism.

Mean increase in fat utilization in the ciwujia group over the study group was 43.2 percent. These results indicate that
ciwujia offers significant advantages during exercise. By shifting the energy source from carbohydrate to fat during
exercise, ciwujia increases fat metabolism and delays the buildup of lactic acid.

The anaerobic threshold was computed by plotting lactic acid levels versus power load for each group. The ciwujia
group demonstrated a 12.4 percent increase in the anaerobic threshold over the control group.

To better understand the effect of ciwujia on exercise of longer duration, several studies have recently been conducted
in the exercise physiology laboratory at the University of North Texas Health Science Center, under the direction of
Robert Kaman, Ph.D. In one trial, ten males underwent aerobic measurements using a bicycle ergometer. Subjects
pedaled a light workload of 100 watts at a rotational speed of 60 rpms for 60 minutes. Heart rate, oxygen, CO2, and RQ
were measured every four minutes. The subjects were then administered 800 mg of ciwujia daily for ten days and then
returned to the laboratory for a second aerobic assessment.

The mean drop in RQ is 0.09, which translates into a 30 percent increase in fat metabolism during the hour of cycling.

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There was a statistically significant decrease in heart rate. The mean before-treatment value (control) was 147 bpm,
compared to 137 bpm after administration of ciwujia.

Ciwujia appears to be a safe herb for improving performance. The studies indicate that it produces a carbohydrate-
sparing action during low- and high-intensity exercise. For individuals who work out on a regular basis, ciwujia appears
to offer a number of significant benefits. It facilitates the utilization of fat as a source of fuel during exercise, enabling
individuals to delay the onset of lactic acid induced fatigue.

MetaflexTM and 2nd WindarxTM

The athletic community, from professional trainers to the weekend warrior, has become aware of the consequences of
lactic acid build-up in their muscles during strenuous exercise. Trainers are analyzing blood lactate levels to evaluate
conditioning and design optimal training regimens.

GNC'S METAFLEXTM and 2ND WINDARXTM (referred to herein as ARX) have been developed by Botanica
Laboratories International as an adjunct to training or exercise regimens to improve the physical capacity of athletes at
diverse performance levels. METAFLEX is a branded version of ARX.

These products were formulated with the idea of improving energy metabolism and lactate clearance in the muscle in
support of athletically active individuals. The ingredients in both products include two types of standardized ginsengs
(Eleutherococcus and Jilin ginseng) and three different fungi fermentations (cordyceps, gandoerma and flammulina).
The ingredients represent an approach that combines energy enhancing herbs with herbs that reduce the congestion of
fluids in conditions such as edema or lymph stasis.

In a double-blind, randomized, placebo-controlled study, ARX was evaluated for its effect on lactate clearance after
maximal exercise. Thirty male subjects age 18-20 were randomly placed into one placebo group and two dosage groups
taking 500 mg and 1,000 mg per day respectively of ARX. The study used a computerized treadmill programmed for
increasing levels of difficulty. Blood lactate measurements were taken before exercise, at V02 max and 15 minutes after
stopping exercise. Exercise challenge tests were performed at the begin-

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ning of the trial and after two weeks on all groups. The 1000 mg ARX group performed a third test after four weeks (the
study was unblinded after the first two weeks). The reduction of blood lactate was significantly (p < .001) improved in
the group receiving 1000 mg of ARX after two weeks whereas the other two groups actually declined. This trend
continued in Group C during the second two-week period on the product.

Based on this research it is concluded that in the group receiving 1000 mg of ARX, lactate was more quickly utilized as
a substrate in energy production during recovery. As skeletal muscle is the primary site for lactate utilization in
glycolysis, it is assumed that a substantial percentage of the enhanced clearance results from improved energy
metabolism of lactate in the muscle.

Many adaptogenic and energy-enhancing herbs are available at your local health food store, individually or in
combination formulas. Look for these and others to help you naturally stimulate your energy levels and increase your
stamina.

Stimulant Herbs

The use of herbs as pharmacologically active stimulants is considered controversial by some individuals. Many health-
conscious athletes avoid even the relatively mild stimulant caffeine, which has been used along with tonic herbs for
thousands of years.

It has often been pointed out in Chinese medicine that using adaptogenic and tonic herbs is ''feeding a tired home,'' and
the use of stimulant herbs is "beating a dead horse." Many athletes would rather use herbs such as ginseng, schisandra
and ashwagandha to increase attention and alertness, instead of strong stimulants such as ephedra or guarana.

The use of stimulant herbs is one of personal choice, and they may be used sparingly to help energize you before a hard
workout or other competition. Moderation, rather than reliance, is the key to using central nervous system stimulants to
their best advantage.

Coffee

Coffee beans are the seeds of Coffea arabica and other

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forms of beans grown primarily in Africa and South America. Coffee is consumed by millions of individuals seeking an
energy boost, on a daily basis. The energy boost comes from the alkaloid caffeine, which acts both on the
cardiovascular and central nervous system to reduce fatigue, increase alertness and improve endurance.

Although caffeine is a common ingredient in many beverages, over-the-counter medications and foods, it recently has
been suggested that it cannot be called a food or a drug. Dr. Jeffrey Bland, of HealthComm, Inc., a company
specializing in health and nutrition education, says it falls into a recently defined in-between category called
nutraceuticals. A nutraceutical is a food-derived substance which can have pharmacological effects on the body.
Caffeine fits this definition perfectly.

Caffeine can have a negative or positive effect on one's body, depending on the dose and one's metabolism. There has
been evidence published showing that excessive and chronic use of caffeine can lead to episodes of anxiety and high
blood pressure. It has also been noted that when caffeine was taken in high doses, subjects performed worse than when
they were given a placebo.

When taken in excess, caffeine can also irritate one's stomach lining, disrupt sleep, cause diarrhea, accelerate
dehydrationrace day problems you can certainly do without. Lastly, if you are taking chronically high levels of coffee or
caffeinated beverages and you try to back off, withdrawal symptoms are common.

But, as many athletes know, moderate doses of caffeine may have a positive effect upon athletic performance. While
exercising, your muscles are always using some combination of carbohydrate and fat for fuel. As you increase the
intensity of your effort, the tendency would be for your muscles to use a greater proportion of carbohydrate as a fuel.
However, after taking caffeine in the form of cola, coffee, sports bars or tablets, fat is mobilized from fat depots, making
it available to your muscle cells, and also causing a switch from using stored glycogen in great amounts for the
preferred fuel to using more of the free fatty acids caffeine helps provide for the muscles to use for energy. This sparing
of glycogen, one of the two

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major energy sources for muscle cells during exercise, makes it available for the final climb or sprint in the race.

Two milligrams of caffeine per pound of your body weight taken about thirty to sixty minutes before exercise may
provide an optimal dose before long training sessions or races. A cup of drip coffee has approximately 125 milligrams
of caffeine, a cup of instant coffee has approximately 100 milligrams and soft drinks have from 30 to 60 milligrams, and
one No-Doz tablet contains 100 milligrams of caffeine. Therefore, for a 170 pound athlete, about three and one-half
cups of coffee or a combination of caffeinated beverages and No-Doz tablets could provide an ergogenic effect.

At these levels of ingestion, caffeine's diuretic effect causes increased loss of water through the urine thirty minutes to
two hours following ingestion, which may dangerously compound your loss of water during long races. And once again,
caffeine-induced acid secretion in the stomach may lead to heartburn.

Caffeine may also have other physiological benefits. For many years cyclists have been taking a small vial of espresso
with ten kilometers to go in a road race and sprinters have been known to have a canister of strong coffee with them
during competition on the track. Both athletes are hoping to take advantage of caffeine's effects on the central nervous
system. Caffeine has been shown to help reduce the sense of physical effort one experiences during hard exercise, or
that it stimulates the brain, thereby increasing alertness. In addition, another possibility is that caffeine may be linked to
the release of calcium in the muscles, which is responsible for the events resulting in force development in the muscle
fibers.

In a recent study on caffeine use and motor reactions, scientists tested three groups of subjects. The first group ingested
300 milligrams of caffeine, the second group ingested 600 milligrams and the third group served as a control and
ingested no caffeine. The 300 milligram group reported the fastest reaction times. A surprise to the research team was
that the 600 millligram group reacted no faster than the control group. Thus, although some caffeine may boost
performance, too much may prove ineffective.

Finally, you habitual coffee or soft-drinkers need to know

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that you probably have built up a tolerance to caffeine, which reduces such side effects as nervousness, increased heart
rate and increased urinationas well as any improvement in performance.

If you can wean yourself from caffeine for a few days before a race, however, caffeine may give you a lift on race day.
One recent study examined the results of caffeine dosing in coffee-drinking athletes who abstained from caffeine for
four days prior to a race. The research team found that blood levels of free fatty acids were greater following the
withdrawal from caffeine than they were when the athletes stuck to their regular caffeine habits. These results imply that
you may gain a greater benefit from caffeine if you don't regularly drink beverages that contain it or if you abstain for a
few days.

The bottom line of this story is that caffeine is a plant-derived nutraceutical that can have pharmacological effects upon
the body. Some of the effects are beneficial and others, in excess, can be harmful. As with all things related to nutrition,
each individual should evaluate caffeine's effects upon his or her body and consume it at levels that take advantage of its
beneficial effects, but minimize the adverse effects of excess intake.

As we have seen, caffeine occurs naturally or is added to many commonly consumed items, including coffee, tea,
chocolate, soft drinks, and pain relievers. The International Olympic Committee has set a tolerance limit for caffeine in
the urine at 12

g/ml, which does not prevent taking caffeine with the intention of improving performance. But, taking

excessive amounts of coffee or other herbs high in caffeine may cause a positive drug test.

Guarana

Guarana (Paullinia cupana) is a climbing evergreen vine native to the Amazon region. In Brazil, a carbonated soft drink
made from the seeds and produced commercially is considered the national beverage. Guarana contains more caffeine
than most other plants (the seeds contain as much as 7 percent caffeine). The seeds of the guarana plant are known for
naturally increasing mental alertness and fighting fatigue. The seeds from this South American jungle shrub are used
regularly to

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treat headaches, paralysis, urinary tract irritation, and diarrhea.

Guarana is often added to sports nutrition products to aid in mental alertness and for its fatigue-fighting benefits. It can
also be purchased alone in capsule or tablet form or in conjunction with other herbs; follow the directions on the label as
to usage.

Kola Nut

Kola trees (Cola nitida and related species) are native to Africa and are commonly cultivated in tropical regions. The
seeds are used in products such as soft drinks and other herbal stimulant products. The seeds contain caffeine (up to 3
percent) and theobromine.

Maté

Maté, or more properly known as Yerba maté (Ilex paraguariensis), is a small evergreen holly tree that grows in several
countries of South America. Tea made from the dried leaves contains about 2 percent caffeine. In recent years it has
been implied that the caffeine in maté, kola nut and guarana is more healthful than that found in coffee or tea. While
each plant contains a variety of compounds that may subtly alter the effects of caffeine, each of these plants is primarily
a source of caffeine with all of its positive and negative effects.

Licorice

Licorice (Glycyrrhiza glabra) is an herbal stimulant that doesn't contain alkaloids. Its stimulating action is provided by
glycyrrhizin, known best for its sweetening character, and other biochemicals (flavonoids, phenolics, and triterpene
glycosides). Licorice stimulates the adrenal cortex and prolongs the action of the adrenal hormones, which play a major
role in regulating metabolism.

When licorice is used to ''kickstart" the adrenal system to help recovery from overtraining, it is relatively safe. However,
licorice seems to lose its effect with long-term use and may cause side effects, including fluid retention, hypertension,
and reduced stomach acid secretion. Excessive use of licorice, like any drug, can be quite toxic. People with heart
disease, liver

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disease, or hypertension should avoid licorice, and it should not be used during pregnancy.

For regaining energy levels, I recommend doses of 1 to 2g of a licorice root product containing at least 4 percent
glycyrrhizin three times daily for up to six weeks, then, over the course of two weeks, gradually reducing the dose,
tapering off to nothing. Look for a standardized extract in the form of a liquid or capsules.

Ephedra

Ephedra (Ephedra sinica), commonly referred to by its Chinese name, ma huang, has received so much publicity
recently that it's hard to read a newspaper or magazine without coming across the name. The herb consists of the green
stems of several species of ephedra native to Central Asia.

Ma huang has been used in China for the treatment of bronchial asthma and related conditions for more than 5,000
years. The therapeutic value of ephedra is due to several closely related alkaloids, of which ephedrine is both the most
active and the one present in the largest amount. North American species of ephedra, one of which is referred to as
Mormon tea, contain no active alkaloids. Ephedrine was researched here in the United States during the 1920s and was
a standard over-the-counter medication for many years.

Like all other medications, ephedra has both an upside and a downside. The alkaloid's vasoconstricting effect makes it a
useful nasal decongestant, but it also raises blood pressure and increases heart rate. It is an effective bronchodilator, but
it also stimulates the central nervous system (CNS), with side effects ranging from nervousness to insomnia. This
stimulation is greatly increased by consumption of caffeine or caffeine beverages such as coffee, tea, or cola.

Consequently, ephedrine has been replaced to a large extent in OTC cold and cough products by related chemicals, such
as pseudoephedrine or phenylpropanolamine. These have a similar action but much reduced CNS effects.

In recent years, ephedra and caffeine combination products have been used as appetite suppressants, metabolic
stimulants for weight loss, and athletic performance enhancers. There is

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considerable literature about the effects of ephedra on weight loss, with some favorable results.

Detailed studies of the herb's effect on athletic performance do not exist. Regardless, ephedra should not be taken
chronically (on a continual basis) for any purpose unless the consumer is under the care of a competent physician. Many
herbal products do not list the concentration of ephedrine present. Some manufacturers almost certainly ''spike" their
dosage forms with additional quantities of synthetic ephedrine.

Because of such problems in the marketplace, the Food and Drug Administration (FDA) convened a special advisory
group on ephedra in October 1995. That committee of experts made a number of recommendations regarding the sale of
ephedra products, including strict dosage limitations, appropriate warning labels preventing chronic use, prohibition of
sale to persons under age 18, and warnings to individuals with specific health risks.

Some sports federations have determined that specific amounts of ephedrine in an athlete's system are grounds for
disqualification, due to its use by certain individuals who take it for a "speed-like" effect. It is a reasonable response by
authorities to stop the use of ephedra.

Unfortunately, in trying to control the use of ephedra, sports officials have not properly been informed about its health
benefits. It is not a "black or white" issue, but a gray zone requiring some understanding of the medical, botanical and
legal issues which encompass the use of ephedra.

I support the stand taken by many sports federations in limiting the amount of ephedrine found in an athlete's system.
But, again when used in moderate and safe doses, this well-known herb poses no adverse health risksnor is it an illegal
substance. The amount of ephedra found in most products is less than that used in many OTC medications for flu,
asthma and hay fever relief. Ephedra is a perfectly safe herb (if used properly) but is suffering from a campaign being
waged against the use of this product in excessive ergogenic amounts. Just as with caffeine, vitamins, minerals and
carbohydrates when used in moderation, ephedra is a safe and effective nutritional ergogenic aid. I suggest you check
with your national sports governing body for the proper use of ephedra.

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Synephrine

Citrus aurantium, the mature fruit of the green orange, is an important herb used in traditional Chinese medicine to
improve digestion, circulation, and liver function. Its prior uses include 1,000 years as an energizer, and its effects seem
to be very similar to that of ephedrine.

Most athletes are certainly more familiar with the ephedrine containing herb ephedra (ma huang) than with Citrus
aurantium. However, Citrus aurantium which contains synephrine has similar effects to other thermogenic substances
like kola nut, caffeine, guarana, ma huang and ephedrine, but without the side effects common with these substances.
Reported side effects are high blood pressure, tremors, insomnia and nervousness when taking many of the above
substances.

Synephrine, on the other hand, may be an excellent alternative for many individuals. Animal research has found no
serious side effects even when synephrine was directly infused intravenously. Also, synephrine does not act on the
nervous system like ephedrine. As a matter of fact, there has been no documentation on any habit-forming
characteristics of synephrine.

Synephrine is a compound used in medicine for its stimulating abilities. Clinical research has shown that synephrine has
antidepressant capabilities and can increase the heart's cardiac output. Most interesting is the ability of synephrine and
epinephrine to increase cyclic AMP activity. Such an increase can be directly tied to increased metabolism, which will
increase fat burning.

A reasonable dose of synephrine would be about 3 to 6 mg a day. This can be obtained in 200-400 mg of Citrus
aurantium (green orange) which is standardized to provide 1.5 to 3.0 percent synephrine.

Herbal Fen-Phen

Within the last few years, evidence has surfaced casting some doubt on the safety of fen-phen, the prescription diet
combination (fenfluramine and phentermine) which had taken the country by storm. It has finally been taken off the
market due to findings discussed below. Because of problems like these with prescription diet pills, the American public
needs

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to consider alternative therapies such as all-natural fen-phen-like products.

Approximately 18 million Americans (including athletes trying to tone up by losing a few pounds) were taking the
prescription-only fen-phen to lose weight. Both fenfluramine and phentermine were independently approved by the
FDA. However, the original application for each was for short-term use by severely obese individuals. The combination
of the two drugs, however, was never approved. In essence, every time someone used fen-phen, they turned their body
into a human chemistry set. The results were fatal for some users. There are lawsuits filed against one of the
manufacturers, by the families of people who died, allegedly using fen-phen.

According to reports from the Mayo Clinic in Rochester, Minnesota, a number of women taking fen-phen had
developed serious heart valve problems. In addition, several of these patients also developed a condition in which the
arteries which supply blood to the lungs were constricted. What is alarming is that all of these women were healthy
prior to taking prescription fen-phen. Symptoms of this disorder include the following: shortness of breath, fatigue and
swollen ankles and/ or abdomen.

This danger was reconfirmed in a study which appeared in the Journal of the American Medical Association. According
to the lead author, Dr. Una McCann of the National Institutes of Health, the use of fenfluramine and dexfenfluramine
increased the risk of primary pulmonary hypertension (PPH) by 20 times. PPH is a condition which increases the risk of
high blood pressure in the artery that brings blood to the lungs. In Dr. McCann's words, ''PPH is deadly. Not all people
die, but a number of them do, most within 2 1/2 years."

Now the government has finally cracked down on this deadly prescription drug. Until the FDA selects the proper course
of action, no new prescriptions of fen-phen can be filled out.

Luckily there's a safer, natural solution to losing weight without a prescription. It's a combination of herbal products
designed to mimic the effects of prescription fen-phen. According to Dr. Joseph DeBartolomeo of Nutri Systems, the
herbal duo of St. John's-wort, ma huang and possibly other

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herbs such as synephrine and Garcinia cambogia, otherwise known as HCA or (-) hydroxycitric acid and minerals such
as chromium, which reduces hunger and food cravings, controls appetite and helps weight loss. ''It's for people who
have to lose a bit10 to 20 pounds. The side effects are few and well-tolerated," says Dr. DeBartolomeo.

Most herbal fen-phen products can help promote the following: prevent binge eating, increase the body's metabolism,
curb appetite, lower cholesterol and suppress the formation of fats. Though it is effective, you still need to consult with
your physician before beginning a weight-loss regimen and deciding whether or not to use herbal fen-phen. The best
way to lose weight is to exercise regularly, eat wisely and supplement smartly.

Green Tea

While green tea (Camellia sinensis) is better known for its immune enhancing and antioxidant properties (which will be
discussed later) it is also used for its stimulating effects. The lift athletes receive from green tea comes from caffeine
and caffeine-like compounds such as theobromine and theophylline.

The use of green tea, coffee, ephedra and other stimulant herbs is a way that many athletes are familiar with, but
although these substances provide a burst of energy and vitality, they can ultimately deplete one's energy stores, a
phenomenon the Chinese refer to as "empty fire." A better use of herbs for increased energy and improved "qi" would
be the use of adaptogens and tonics to help build the body's energy reserves gradually. ''Qi" in Chinese medicine refers
to the life force of an herb.

Natural Substances for Improved Brain Function

The subject of feeding the brain through nutrition and dietary supplements has become very popular during the past
year. It is widely understood that the typical adult lifestyle in this decade is one that perpetuates mental, emotional and
physical stress. Herbal products (sometimes in combination with amino acids, vitamins and minerals) are now being
used by athletes to overcome fatigue, boost neurotransmitter levels

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for better training, and combat overtraining. These combinations of proven natural ingredients, including St. John's-wort
(Hypericum), ginkgo biloba, vitamins B6, B12, folic acid and C, when taken on a regular basis will: Enhance mental
concentration, improve sleep, decrease mental fatigue, improve mood and increase energy.

Your brain runs on dietary nutrientsand several nutrients are designed to provide you with the ideal combination of
nutrients for your brain to run smoothly and efficiently.

St. John's Wort

The theory that extracts of St. John's Wort (Hypericum perforatum) can alleviate depression and elevate mood has
gained so much credibility that the National Institutes of Health's Office of Alternative Medicine is conducting a major
trial of the herb, with the National Institutes of Mental Health providing clinical guidance. St. John's Wort is widely
used in Europe to fight the blues. In Germany, it reportedly outsells Prozac seven to one.

What propelled St. John's Wort to the status of superstar antidepressant was a study published in the British Medical
Journal in early 1997 which showed that St. John's Wort was as effective as a pharmaceutical antidepressantand with
much fewer side effects. This wasn't an isolated study. Dozens of prior studies had shown that this herb had significant
mood-elevating properties. Depression may also be triggered by overtraining in athletes.

This herb works by influencing levels of neurotransmitters in the brain thought to influence well-being, including
dopamine and serotonin. It contains an active ingredient known as ''hypericin" which slows down the breakdown of
these neuro-transmitters in the brain. In scientific terms, it's called a monoamine oxidase (MAO) inhibitor. It increases
the half-life (the amount of time the neurotransmitters stay active in the brain), thus extending and enhancing their
effects.

Ginkgo Biloba

In modern Europe, doctors prescribe ginkgo (Ginkgo biloba) to improve cerebral circulation, thus improving mental
alertness and overall brain functioning. Many human studies on

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ginkgo have been published, demonstrating that it works by increasing blood flow throughout the body and brain.
Ginkgo increases the production of adenosine triphosphate (ATP, the universal energy molecule). It also improves the
brain's ability to metabolize glucose, prevents platelet aggregation inside arterial walls by keeping them flexible,
improves the transmission of nerve signals, and acts as a powerful antioxidant. It has been shown to be helpful for short-
term memory loss, depression, tinnitus, slow thinking and slow reasoning.

Vitamins

We need B vitamins primarily for the catalytic functions they fulfill in all our bodily processes, including brain
function. Research suggests that low levels of these often-overlooked nutrients may be implicated in subtle slides in
mental performance among healthy people.

For example, researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University
examined blood samples from 70 men age 54 to 81 for concentrations of vitamins B-6, B-12 and folate, as well as for
homocysteine, a substance that's a marker for inadequate B vitamin status and a risk factor for vascular disease. They
then gave the subjects a battery of mental tests. Low scores on one in particular, which involved copying complex
figures, coincided with low concentrations of B-12 and folate and high homocysteine. In addition, higher levels of
vitamin B-6 were associated with better performance on two tests of memory.

Another study, at the University of New Mexico School of Medicine, generally confirmed the Tufts findings on the
effects of low B vitamin status, and found that abstract thinking also suffered when B vitamins were low. The research
followed up a much-cited study from 1983 on the adverse impact on healthy older people of comparatively low intake
of vitamins like C, thiamin, riboflavin, folic acid, B-12 and B-6. The researcher's conclusion in their 1997 American
Journal of Clinical Nutrition article: ''There is a clear trend in the present analyses toward higher cognitive performance
among participants taking vitamin supplements compared with those not taking supplements."

A vitamin boost may also help younger adults, who presum-

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ably aren't worried about declining mental faculties. David Benton of University College Swansea in England gave a
group of 209 students, male and female, either a large dose of nine basic vitamins (including Bs, and C) or a placebo for
a year. At the end of that period those who were in fact receiving the vitamins felt more ''agreeable" and in better mental
health.

A key vitamin for mental well-being and health is folic acid. Folic acid helps catalyze the synthesis of most of our mood-
regulating neurochemicals. In more than a dozen studies, blood levels of this B vitamin have usually been abnormally
low in about one in every three or four depressed personsthe more severe or "typical" the depression, the lower the
levels have been. Supplements of folic acid have often proven therapeutic. Just as low folate levels promote depression,
high levels seem to deter it. Some studies, but not all, indicate that recovered depressives who have very high folate
levels from diet or supplements are much less vulnerable to relapse.

These are very exciting times for the natural therapy movement. We now have quite a number of herbs and vitamins
that can provide therapeutic relief to millions of individuals by helping to sustain a healthy emotional balance and
positive outlook for effective training . . . naturally.

Herbal Antioxidants and Immune Boosters

Herbs are also natural substances that protect the healing system and help it neutralize harmful influences. Athletes
often use herbal products when debilitated, recovering from illness or injury, or coping with excessive stress. Here are
several herbs that are particularly good for athletes who are fatigued or feel they are slightly overtrained. Many of these
herbs also function as antioxidants and protect your body against free radical damage.

Even if you are not ill or lacking in energy, you may want to experiment with this category of herbs to help strengthen
your immune system and protect your body from the stress of everyday life and hard training.

Milk Thistle

Several hundred scientific research and clinical studies have

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found silymarin, an extract of milk thistle (Silybum marianum), to be 10 to 20 times stronger than vitamin Ewhich many
scientists find to be the strongest vitamin antioxidant. Besides its antioxidant properties, silymarin stimulates your body
to produce superoxide dismutase and glutathione peroxidase, which are two primary antioxidants manufactured by the
body. Milk thistle also enhances the metabolism of liver cells and protects them from toxic injury, and is often used by
individuals that are taking drugs that are hard on the liver.

You will find milk thistle in all health food stores. Select standardized extracts in tablet or capsule form. Follow the
dosage recommended on the label, or take two capsules or tablets twice per day. You can use milk thistle indefinitely.

Ginkgo Biloba

Research abounds with over 400 research articles in the use of ginkgo (Ginkgo biloba) as an herbal antioxidant. One of
the major effects of ginkgo is as a free radical scavenger. Compounds within the plant can absorb reactive free radicals
which would otherwise cause damage to cells and DNA. Ginkgo has also been shown to improve circulation by making
blood vessels more flexible. Ginkgo not only neutralizes existing free radicals, but because of its vasodilating effect,
helps prevent their formation by improving blood flow.

You can try 60 to 240 mg of standardized extracts per day; most herbalists do not recommend higher doses. In large
doses, ginkgo may cause diarrhea, irritability and restlessness.

Turmeric

In addition to being a favorite culinary spice, turmeric (Curcuma longa) has been employed in herbal medicine for
centuries in the traditional health care systems of many nations, with origins in ancient Asia. Curcumin is the main
pharmacological agent in turmeric. Curcumin has been shown in several studies to have protective properties similar to
those possessed by the nutrient antioxidents, vitamin C and vitamin E.

Curcumin is also used in Indian and Chinese systems of medicine in the treatment of inflammation. This use seems to
be substantiated by recent scientific research demonstrating that curcumin possesses significant anti-inflammatory
action. This

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type of herb is known as a nonsteroidal anti-inflammatory (NSAID).

The dose naturopaths recommend is 400 mg three times per day to help with inflammation, pain and muscle soreness.

Green Tea

For thousands of years, various regions in the Orient have enjoyed the refreshing and health-promoting effects of a
beverage brewed from the leaves of Camellia sinensis. In its unfermented form, Camellia sinensis imparts a soft and
rich green tone to tea. Over the past 6 years, green tea has been the focus of hundreds of biochemical and
epidemiological studies and scientific symposia. Many groups such as The National Cancer Institute have intensively
investigated green tea, and its constituent polyphenol catechins, as being anti-cancer, anti-carcinogen and an antioxidant
in humans.

Green tea, the national beverage of Japan, is made from the unfermented leaves of the tea plant. In preparing the more
familiar black tea, leaves are piled up in heaps and ''sweated," a natural fermentation process that darkens the leaves and
changes their aroma and flavor. Recently, medical researchers have discovered that the catechins are mostly destroyed
in the fermentative conversion to black tea. Oolong tea is somewhere in between. It is briefly sweated, resulting in a
color, flavor, and catechin content intermediate between green and black tea.

If you are a heavy coffee, black tea or cola drinker you should consider switching to green tea. For it contains
theophylline, a close relative to caffeine, but it also offers you immune enhancing and general tonic benefits.

Echinacea

Echinacea (Echinacea, various species), native to North America, was used by the American Indians for more purposes
than any other herb. And echinacea is still one of the most used herbs for fighting infections, colds, flu and a host of
other minor and major ailments.

Modern scientific research coming out of Europe shows that echinacea, increases the number and activity of the
immune system cells in circulation, enhances the body's production of

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interferon and other immunoactive compounds and has other immune-stimulating effects.

Today, echinacea is still touted for its ability to strengthen the immune system, fight infections, and promote wound
healing. An estimated 350 scientific studies have investigated its pharmacology and clinical uses.

Echinacea is often taken alone in capsule form or in combination with other immunity-enhancing herbs. Of the nine
species of echinacea that exist, only twopurpurea and angustifoliahave been studied extensively in the scientific
literature, so look for these species on the label for maximum therapeutic effect.

Garlic

Garlic (Allium sativum) is a potent antibiotic, with antibacterial and antiviral effects as well. Garlic has many active
constituents including alliin, allicin, and sulfur compounds. These ingredients primarily account for garlic's famous
potency as an antibiotic and fungicide and for its use in reducing blood pressure and cholesterol. Alliin becomes an
antibiotic agent which means that it kills bacteria and many viruses. Sulfur compounds strengthen the immune system,
lower high blood pressure, and also fight infection. These two major properties of garlic make it an infection fighter
easily comparable to penicillin. Take in capsule, tablet form or eat two cloves of raw garlic per day.

Astragalus

Widely used in Chinese medicine, astragalus (Astragalus, various species) root has both antiviral and immunity-
enhancing properties. You can find astragalus in a variety of single and combination remedies.

Astragalus increases resistance to disease in general and also is a promoter of other herbs known to increase energy, aid
digestion, and stimulate the production and circulation of blood. Pharmacological studies in the West confirm that
astragalus enhances the immune system. It increases activity of several kinds of white blood cells as well as the
production of antibodies and interferon. These properties have to do with the root's content of polysaccharides, large
molecules com-

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posed of chains of sugar subunits. Polysaccharides are structural components of many organisms; until recently they did
not excite much interest among Western physicians, because conventional wisdom holds that they cannot even be
absorbed from the gastrointestinal tract. But polysaccharides are a common feature of many herbal medicines that
enhance immunity, even though we do not yet understand their properties.

Astragalus is an excellent herb for athletes and active individuals who suffer from chronic infections, such as bronchitis
and sinusitis. It is also beneficial to individuals who are lacking energy, or feeling vulnerable to stress or overtraining.
Astragalus is found in many health food stores; follow the doses recommended on the label.

Ginger

Like turmeric and garlic, ginger (Zingiber officinale) is known to most people as a spice rather than as a medicinal
plant. Ginger has been used for hundreds of years in Indian and Chinese medicine for its tonifying and energizing
properties. Today it is better known for its ability to settle an upset stomach, stimulate digestion and relieve aches and
pains.

Ginger improves the digestion of proteins, is an effective treatment for nausea and motion sickness and protects against
intestinal parasites and strengthens the mucosal lining. It is also a powerful herb to help mediate healing and strengthen
the immune system and reduce inflammation.

Ginger can be taken in the form of the fresh rhizome or in honey based syrups, or encapsulated extracts. It is often
consumed as a tea or found in honey syrup and added to hot water or other drinks. When dried, its chemistry changes,
with the dried form having more anti-inflammatory properties and analgesic effects. Therefore, if you are suffering from
an inflammatory condition you may benefit from the dried powder form or ginger in capsules. Follow the directions on
the label of the particular brand of ginger you are consuming.

While many of the herbs listed above are used to strengthen the immune system and fight free-radical damage, as we
will see in the next section they can be used in conjunction with other herbs to reduce pain and inflammation.

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Herbs to Fight Pain and Inflammation

Herbs known to reduce inflammation can also help stop pain. Herbs are also advantageous because they do not have a
long list of dangerous side effects such as those that result from the long-term use of anti-inflammatory drugs.

Most of the herbs suggested for sports injuries do little to fight the injury itself, but they do reduce the pain, and if you
suffer from chronic pain, you know that is a big step. You must have patienceit can take up to a week for you to notice
any improvement, but the results can be dramatic. Sometimes the herbs help increase mobility of arthritic joints. In the
most serious cases, herbs have at least enabled people with chronic pain in joints or muscles to reduce the amount of
anti-inflammatory drugs they were taking.

Willow Bark and Meadowsweet

The best-known commercial pain reliever is aspirin. But did you know that there are natural aspirins like willow bark
(Salix, various species) and meadowsweet (Filipendula ulmaria)? The magic ingredient in these herbs is salicin, which
converts to salicylic acid in the stomach, a compound you have probably heard about in aspirin commercials on
television.

Salicylic acid was first synthesized by chemists in the mid-nineteenth century. It was hoped that this new purified form
would not irritate the stomach as natural aspirins did but the new drug turned out to be even more irritating, and it was
terribly bitter. Then the slightly less irritating acetylsalicylic acid was developed. Reflecting its herbal heritage, this new
compound was called ''aspirin," from "spirea," the old name for meadowsweet (not the ornamental spirea bush).

Herbalists use willow bark or meadowsweet to fight many of the same symptoms for which you might pop an aspirin.
Two cups of tea or one to two dropperfuls of willow bark or meadowsweet tincture usually does the trick. Ironically, it
turns out that these natural aspirins are far less irritating to your stomach than the synthetic drug. This is especially true
of meadowsweet, which herbalists even recommend to treat the pain of stomach ulcers.

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Both natural and synthetic aspirins decrease pain by reducing the levels of pain-producing prostaglandins, hormone-like
chemicals that are manufactured in the body. Prostaglandins serve many important functions, but for various reasons the
body sometimes makes too much of them. Medical researchers believe that high levels of these chemicals are a typical
cause of menstrual cramps and that they play a role in both migraine headaches and various types of arthritis.

Feverfew

Although feverfew (Tanacetum parthenium) contains different compounds than the other natural aspirins, it also stops
inflammation and the resulting pain by reducing prostaglandin levels, according to several studies conducted in the
United Statesand it often works even better than aspirin. The best way to figure out the most potent pain reliever for you
is to do a little experimentingtry the different herbs discussed in this booklet to see which works best.

Ginger

Another herb that reduces pain by lowering prostaglandin levels is ginger (Zingiber officinale), which has long been
used in India to treat inflammation and pain. When Indian researchers investigated their culture's ancient claims for
ginger, they discovered that it did indeed relieve pain. In a study in which ginger was given to people who suffered from
muscle pain, all of the participants showed at least some improvement. And best of all, no one experienced side effects,
not even the people who continued to take it for more than two years.

The recommended dose is 500 to 1,000 milligrams a day, although doses that are double that bring faster and better
relief. And ginger has an added benefit in addition to relieving pain, it also brings more blood to the injured and
inflamed area.

Bupleurum

In China, physicians use bupleurum (Bupleurum falcatum), ginseng and licorice to reduce or relieve inflammation. Al
three of these herbs stimulate the pituitary and adrenal glands to increase natural production of adrenal hormones such
as corti-

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sone that reduce the inflammation and consequent pain caused by conditions such as arthritis. Ginseng and licorice offer
additional benefits as we have seen earlier in that they enhance the immune system.

Cat's Claw

Cat's claw (Uncaria, various species), an herb that grows in South America, is not only known for its immunity-
enhancing qualities, but has also been found to reduce inflammation. It received its name because of its claw-like stems.
While only becoming popular in the United States in recent years, it has been used by the Peruvian Indians for
centuries. It is used to treat a number of disorders related to the immune system, including rheumatoid arthritis, Crohn's
disease, herpes and cancer.

Cat's claw (uño de gato), which is found mostly in tincture and pill formulas, should be taken as directed on the label.

Chinese Skullcap, Yucca and Devil's Claw

Used extensively both in Russia and China for its sedative action, Chinese skullcap (Scutellaria laterifloria) has also
been found to have as good anti-inflammatory properties as ibuprofen and aspirin. It also helps increase blood flow to
the inflamed region.

Another good anti-inflammatory herb is yucca (Yucca species). In work with arthritis patients in France, when patients
took 1 1/2 grams of yucca a day, about 90 percent of the patients reported the intensity of their pain decreased.

The oddly named herb devil's claw (Harpagophytum procumbens) is so named because its large fruit is shaped like a
large claw-like hand. It is available in tea, capsule and external ointment for pain from inflammation. In Africa, the herb
has a long history of use for arthritis, inflammatory disorders and back pain.

Mushrooms/Fungi

Mushrooms have been consumed for thousands of years not only for their taste and nutrient content, but also for their
medicinal properties.

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Mushrooms contain unique compounds that are used in Eastern medicines to strengthen the immune system and allow
the body to handle larger amounts of stress and training volumes. Any athlete looking to support his or her training
program should look to the medicinal support of several mushroom products.

A mushroom is the fruiting body and reproductive structure (like the orange is the fruit of the tree) of a fungus that is
composed of fine hair-like strands, called the mycelium. A mushroom begins to grow when the mycelium begins
consuming the host, which can be wood or a dead worm. Mushrooms can also be cultivated in a medium of sugars and
starches in commercial vats for controlled production. As the mycelium grows it will finally blossom into a full-
blooming mushroom. Just before the mushroom matures, it is at its maximum potency for the compounds important for
immune function, and when combined with other herbs and a healthy diet will greatly improve your training and health.

The medicinally useful compounds discovered so far in mushrooms include numerous polysaccharides, sterols, lipids,
proteins and triterpenes. The long-chain sugars known as polysaccharides have received the most scientific attention
because of their ability to stimulate the immune system and inhibit tumor growth. Mushroom polysaccharides enhance a
healthy cell's ability to fight off foreign substances such as a virus or cancer cells.

Listed below are several mushrooms that have become popular in sports nutrition for their ability to enhance health and
performance.

Cordyceps

In 1993, the Chinese women's national track and field team broke the 10,000 meter run by an unbelievable 40 seconds.
They also improved previous world records for the 1,500 and 3,000 meter events and went on to set further record times
at the Asian Games in Japan in 1994. Since then, many articles have been written about a tonic mushroom that was
attributed with having a large impact upon their performance. The mushroom known as the caterpillar fungus, or
''cordyceps'' (Cordyceps sinensis), initially received a lot of unfavorable press and

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many were calling it an illegal ''drug". Little did they know that cordyceps is widely used by millions of Chinese and
has been used for thousands of years and is a safe medicinal.

Cordyceps grows not on trees but on the living bodies of certain moth larvae. The mushroom organism, in the form of
fine threads, penetrates a larva, eventually killing and mummifying it. The mushroom then sends up its fruiting body: a
slender stalk with a swollen end that will release spores. It is cultivated, because it is in great demand as a supertonic
that builds physical stamina, mental energy, and sexual power. Chinese doctors say it is simultaneously invigorating and
calming as well as life prolonging. Chinese people usually buy it in whole dried form, consisting of the mummified
larva and attached fruiting body of the mushroom, which they add to soups and stews made from duck and chicken. In
addition, extracts of cordyceps are included in many compound tonic formulas. Cordyceps is considered safe and gentle,
indicated for both men and women of any age and state of health.

Caterpillar fungus takes its Chinese name "winter worm, summer grass" from the fact that it grows on the larvae of
caterpillars that inhabit the ground in winter. In early spring, high in the mountains of China and Tibet, harvesters stoop
to spot the little brown blade-like growths as they protrude above the melting snow. The individual growths are then
graded, dried, and tied with bright threads to make up small bundles for sale to the wealthy. The flavor of the fungus is
reminiscent of licorice. Today, thanks to cultivation technology, the far less expensive mycelium of caterpillar fungus is
available, which tests have shown to be equally active as the blade-like fruit bodies. (The mycelial form of a fungus is a
fine web-like matter from which the fruiting body matures.)

In traditional Chinese medicine, caterpillar fungus is prized as a potent tonic having properties similar in action to
ginseng, one of the very few medicinal plants with demonstrated performance enhancing effects in animals and in
athletes. The oldest prescriptions held that if 8.5 grams of the fungus were eaten cooked inside a duck, the effects were
equal to taking 28.35 grams of the best quality ginseng. Today, caterpillar fungus is also cooked with chicken.

Various theories have been put forward to explain the basis

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of the famous ''tonic" action of this fungus. While none have so far been proved, caterpillar fungus has shown a
remarkable number of actions which are shared by ginseng. For example, both are tonics that inhibit the aggregation of
blood platelets; stimulate components of the immune system (including natural killer cells); lower cholesterol levels;
increase tolerance to hypoxia (low oxygen); and increase plasma corticosteroid levels which help the body to cope with
stress. Among the more common traditional applications, both tonics are utilized in the treatment of lung conditions,
insomnia, anemia, menopausal symptoms and weakness. Finally, both are esteemed as gerontological agents having a
"vital-energy-tonifying" action. "Obviously, before any further judgments upon the women of China's running team, the
activity of caterpillar fungus needs to be studied impartially," states Kenneth Jones, author of Shiitake, The Healing
Mushroom.

Again, take in capsule form, in combination with other herbs or add dried cordyceps to soups or stews, or take an
extract or tea once a day.

Maitake

The maitake (my-tah-key) mushroom (Grifola fondosa) has long been known for its ability to lower cholesterol and
blood pressure. It has also been shown to reduce liver and blood fats, resulting in loss of body fat.

One of the more tasty mushrooms, it is used in many dishes. This mushroom, which grows wild in Japan and some parts
of the United States, also has antiviral and immunity-enhancing properties. Try eating fresh dried maitake two or three
times a week (you can find these at some specialty health food stores). Alternatively, take in capsule form, or in a liquid
form take five drops of d-fraction extract three times per day.

Reishi

Reishi (Ganderma lucidum) is one of the most popular mushrooms both in the Orient and the West for strengthening a
compromised immune system. Like all the mushrooms listed here, the immunologically active constituents are
polysaccharides. The primary polysaccharide is beta-D-glucan, which has immune-stimulating qualities and has also
shown antioxidant

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and liver-protective action. Because your liver is responsible for a multitude of metabolic reactions, which increase
dramatically during hard training, reishi along with other mushrooms is essential for optimal health of the liver.

Herbalists in China recently began to examine the anti-fatigue effects of reishi in people. A large study of 196 medal-
winning athletes found that during competitions in cold conditions at high altitudes, athletes given a reishi/ginseng
extract (80 percent/20 percent) had improved sleep, even though sleep is frequently compromised at higher altitudes.
And compared to the athletes not allowed the preparation, they also benefited from having less fatigue.

Shiitake

Shiitake (she-tah-key) is among the better known mushrooms with healing applications. Shiitake (Lentinus edodes) is a
known source of a nontoxic drug (lentinan, a polysaccharide) used in Japan to potentiate the immune system. Shiitake
has also been used by individuals suffering from chronic fatigue syndrome. As with maitake, shiitake has known liver
protecting compounds and is also effective in lowering cholesterol and blood pressure.

Most herbalists will tell you that a small amount of medicinal mushroom extract goes a long way toward increased
energy and improved recovery. A daily formulation that can be used during periods of hard training or when you feel
fatigued would include 40 to 50 mg of shiitake, 50 to 60 mg of maitake, 100 mg of cordyceps and 50 to 60 mg of reishi.
When shopping for mushroom supplements make sure to select a standardized extract.

Herbs for Sports Performance

Traditionally, the Western medicinal establishment has lumped all herbs that claim to have restorative powers and
improve performance in the snake-oil category. Eastern science does not suffer from this hang-up, always more
holistically oriented and more interested in preventive medicine and natural products.

It is amusing to observe the contrasts between Western and

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Eastern thoughts which arise when discussing this particular topic. To the Eastern mind it seems logical, even obvious,
that such herbs exist. The more holistic, Eastern point of view sees all systems as interrelated, and so most herbs are
seen as having general, whole-body actions. To the Western mind it is almost impossible to imagine a plant substance
with such a general-health-promoting action, because it is so used to thinking in terms of disease and discrete
physiological mechanisms. As usual, there is truth on both sides.

Using herbal products to help in recovery or to improve performance seems to be a healthy sign, a step toward helping
the body rather than abusing it. Comparing the destructive state of mind that motivates athletes who use amphetamines
or steroids with the constructive attitude that underlies the use of health-promoting and energizing herbs brings to mind
an interesting lesson in contrasts: Mt. Everest was first ascended by Sir Edmund Hillary and Sherpa Tenzing Norgay.
When they were interviewed after their return, Hillary spoke repeatedly of conquering the mountain but Norgay, his
mind deep-seated in the East, said that he and the mountain together had achieved the summit. Both Hillary and Norgay
made it to the summit. You decide who chose the superior way.

The scientific validation of many herbs makes them one of the most effective and safe ergogenic supplements available
to modern athletes. Whether you're a weekend jogger or an Olympian, herbs will assist you in achieving your optimal
performance, and like Tenzing Norgay you can do it the better way.

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