A lot of bodybuilders believe they’re getting all the good omega-3 fatty acids they need from flaxseed. Many take it … continue reading
In recent years whey protein has emerged as the premier protein supplement for triggering gains in muscle size and strength. … continue reading
A recent nutrition item on milk by Jerry Brainum (“Milk, Estrogen, IGF-1 and Insulin,” August ’09) got me thinking. When … continue reading
The ideal metabolic scenario for gaining muscle size and strength is to have the amount of muscle protein synthesis exceed that of muscle catabolism, or breakdown.
New studies suggest that the so-called nonessential amino acid glutamine may be a potent cancer therapy because of its ability … continue reading
We know that egg yolk contains two very important carotenoids—lutein and zeaxanthin—both of which have been shown to be great for eye health.
As creatine’s popularity rose, investigators examined the best ways to use it in terms of uptake and absorption into the body. In the late ’90s studies showed that high insulin release encouraged creatine uptake into muscle.
A large body of emerging data also suggest that taking casein throughout the day is of great benefit as well, as it slowly releases valuable amino acids over a longer time period. That’s critical to helping the body maintain what researchers refer to as the amino acid pool.
Most bodybuilders are familiar with the extensive findings concerning the anabolic effects of downing a protein-and-carb combination prior to, just … continue reading
In perhaps a more intriguing study, scientists looked at the effects of a high-protein vs. a high-carbohydrate diet on performance during an ultraendurance climbing race at moderate altitude.
When it’s time to get lean, that usually means reducing carbohydrates. Most bodybuilders tend to increase protein as they reduce carbs in order to feed muscle tissue and starve fat. The problem is that the fiber that keeps us regular is mostly found in carbohydrate foods.
The data showed that AG supplementation provided a significant ergogenic benefit by increasing time to exhaustion during a mild hydration stress.
In previous studies a short-term calorie reduction didn’t seem to hurt performance. Similar findings have occurred in studies where carbohydrate intake was reduced in bodybuilders and other athletes.
You may have heard of celiac disease, which affects one in every 100 Americans. It’s a severe aversion to gluten, a protein found in wheat, rye and barley. Anyone who has celiac and eats anything with gluten in it, including bread, pasta or even soups, has to run to the restroom for another type of run.
The researchers concluded that timing protein intake may be a simple and effective strategy for increasing energy expenditure. Furthermore, increasing resting energy expenditure could facilitate bodyfat reduction and improve body composition if nutritional intake is stable.
The authors note that the glucose produced during gluconeogenesis can be used to slowly replenish depleted glycogen reserves, while other fuel sources, including lactate and ketones, can act as primary energy sources for muscle work. That explains how bodybuilders adapt to ultralow-carb diets and why such diets do not lead to muscle loss, contrary to some people’s opinions.
he researchers noted that being strong overruled other risk factors associated with cancer, such as age, having lots of abdominal fat and smoking. They suggest lifting weights a minimum of twice a week to protect against cancer.
Simply put, pyruvate is formed during the metabolism, or digestion, of sugars and starches. It’s a key compound that jump-starts the metabolic pathway known as the Krebs cycle, in which chemical and enzyme actions produce ATP and/or its direct precursors to power your workouts. In practical terms, pyruvate can be compared to the key that starts your car.
I would not have predicted that. I would have surmised that the TFR method—morning, afternoon and preworkout—would have been superior because of the preworkout component. It looks like spacing out the consumption of casein and taking it prior to bed, however, may be a better strategy.
Taking in both kinds of milk proteins can help you optimize muscle growth.
The effectiveness of many popular sports supplements may be more theoretical than factual, but not where creatine’s concerned. Creatine is … continue reading
Mixed muscle protein synthesis at rest was higher when the subjects got the faster proteins. In fact, with whey it was about 93 percent greater than with casein and about 18 percent greater than with soy.
If you change the distribution of your macronutrients to fewer carbs, you can radically change the look of your physique without cutting calories. In fact, you might be able to increase the calories that you take in while still getting leaner.
New research shows that BCAAs regulate alterations within the central nervous system that can adversely affect your physical performance and growth potential.
It appears that you need to load creatine for five days minimum to get maximum results. Other questions, however, remain unanswered.