The sports supplement industry is worth billions, but most products contain synthetic substances of questionable quality. Natural alternatives like microgreens and shilajit offer proven benefits without side effects.
Shilajit and Testosterone — What Research Examines
In a clinical study in Andrologia (Pandit et al., 2016), researchers observed higher total and free testosterone values in the purified-shilajit group after 90 days compared with placebo. For shilajit the EFSA has not authorised a health claim.
Microgreens and Recovery
Broccoli microgreens contain sulforaphane, a compound studied for its role in the body's own antioxidant enzyme systems. Research examines whether such compounds affect recovery after intense training; the evidence is not uniform.
| Goal | Natural option | Common synthetic | Why athletes choose it |
|---|---|---|---|
| Minerals & vitality | Shilajit 500mg/day | D-aspartic acid | 85+ trace minerals, long tradition |
| Recovery nutrition | Broccoli microgreens 50g | BCAA capsules | Whole-food nutrients, not just amino acids |
| Evening routine | CBD oil 20mg | — | A natural part of winding down |
| Everyday energy | Shilajit + B vitamins | Caffeine pre-workout | Steady, food-based energy |
| Plant protein | Pea microgreens + seeds | Whey protein | Complete plant amino-acid profile |
Protocol for Athletes
- Morning on empty stomach: 500mg shilajit in warm water (30 min before breakfast)
- Breakfast: Smoothie with 50g sunflower microgreens + banana + protein
- Before training: 10mg CBD oil for focus (60 min before)
- After training: 30g broccoli microgreens in salad or smoothie
- Evening: 15mg CBD oil as part of an evening wind-down
Sources
- Bonilla DA, Moreno Y, Gho C, Vestlund G, Galvis-Jiménez N, Romo-Pérez V, Vargas-Molina S (2021). Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol. PMID: 33670194
- Mielgo-Ayuso J, Calleja-Gonzalez J, Marqués-Jiménez D, Caballero-García A, Córdova A, Fernández-Lázaro D (2019). Effects of Creatine Supplementation on Athletic Performance in Soccer Players: A Systematic Review and Meta-Analysis. Nutrients. PMID: 30935141
- Pérez-Gómez J, Bonilla DA, Gho C, Vargas-Molina S, Petro JL (2021). Effects of Ashwagandha (Withania somnifera) on VO2max: A Systematic Review and Meta-Analysis. J Exerc Nutrition Biochem. PMID: 33852037
- Van der Hagen M, Van Biesen N, Van der Linden F, Colakoglu M, Buyse D, Deldicque L, Nielens H, Mairesse O (2023). Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-analysis. Sports Med Open. PMID: 36879555
- Solís-Urra P, Morales-Purrán D, Saez-Navarro P, Salgado-Cifuentes A, Andrade-Tapia M, Pérez-Gómez J (2023). Effectiveness of Creatine in Metabolic Performance: A Systematic Review and Meta-Analysis. Cureus. PMID: 37720119
- Huang M, Chen X, Yang X, Lu J, Li H, Du C, Pan T, Huang B, Chow DHK (2024). Effects of Creatine Supplementation on the Performance, Physiological Response, and Body Composition Among Swimmers: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Sports Med Open. PMID: 39441446
Note: This article is for informational purposes only, does not constitute medical advice and does not replace consultation with a doctor. Consult a doctor before taking any food supplement — especially with chronic conditions, pregnancy or breastfeeding.
