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Full-Range Back-to-Basics Mass Workout
3 Steps to Ripped Mass–Sooner Rather Than Later
Moderate-Weight Mass Building
Small Bones, Big Arms: New Size on Your Bi’s and Tri’s
High-Rep Hyper-Growth: Only Once a Week for a More Massive Physique
Just the Flax?
Butch Lebowitz / Posted 12.08.2010
A lot of bodybuilders believe they’re getting all the good omega-3 fatty acids they need from flaxseed. Many take it … continue reading
Category: Protein, Carbs, Fats
Whey Protein and Appetite
Jerry Brainum / Posted 12.05.2010
In recent years whey protein has emerged as the premier protein supplement for triggering gains in muscle size and strength. … continue reading
Whey, Milk, Insulin and Sleep
Butch Lebowitz / Posted 11.13.2010
A recent nutrition item on milk by Jerry Brainum (“Milk, Estrogen, IGF-1 and Insulin,” August ’09) got me thinking. When … continue reading
A New Anticatabolic Supplement
Jerry Brainum / Posted 11.10.2010
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.
More Cancer Answers
Becky Holman / Posted 11.03.2010
New studies suggest that the so-called nonessential amino acid glutamine may be a potent cancer therapy because of its ability … continue reading
Egg-cellent Protein for Muscle and Health
Jose Antonio, Ph.D. / Posted 10.28.2010
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.
New Creatine Research
Jerry Brainum / Posted 10.13.2010
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.
Pick Your Protein Wisely
George Redmon, Ph.D., N.D. / Posted 10.10.2010
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.
New Protein-Timing Research
Jerry Brainum / Posted 09.25.2010
Most bodybuilders are familiar with the extensive findings concerning the anabolic effects of downing a protein-and-carb combination prior to, just … continue reading
Protein: The Most Important Nutrient
Jose Antonio, Ph.D. / Posted 09.19.2010
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.
Fiber Up to Beat Low-Carb Woes
Becky Holman / Posted 09.01.2010
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.
A Very Cool Dipeptide
Jose Antonio, Ph.D. / Posted 08.29.2010
The data showed that AG supplementation provided a significant ergogenic benefit by increasing time to exhaustion during a mild hydration stress.
Keep Muscle, Lose Fat
Jerry Brainum / Posted 08.05.2010
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.
Wheat Can Make You Weak
Becky Holman / Posted 08.02.2010
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.
Put Your Protein Where Your Mouth Is
Jose Antonio, Ph.D. / Posted 06.27.2010
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.
Low Carbs and Metabolic Momentum
Jerry Brainum / Posted 06.15.2010
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.
Better Immunity Through Weight Training
Jerry Brainum / Posted 06.06.2010
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.
Pyruvate: Muscle-and-Leanness Compound
George Redmon, Ph.D., N.D. / Posted 05.28.2010
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.
Nighttime Anabolism and Protein Before Bed
Jose Antonio, Ph.D. / Posted 04.07.2010
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.
Combo Protein Power for Muscle
Jerry Brainum / Posted 03.20.2010
Taking in both kinds of milk proteins can help you optimize muscle growth.
Creatine and Muscle Recovery
Jerry Brainum / Posted 03.02.2010
The effectiveness of many popular sports supplements may be more theoretical than factual, but not where creatine’s concerned. Creatine is … continue reading
Whey
Jose Antonio, Ph.D. / Posted 02.24.2010
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.
Ripping Up After 40
John Hansen / Posted 02.21.2010
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.
BCAAs and Delaying CNS Fatigue
George Redmon, Ph.D., N.D. / Posted 02.18.2010
New research shows that BCAAs regulate alterations within the central nervous system that can adversely affect your physical performance and growth potential.
Creatine: How Long to Load?
Jerry Brainum / Posted 02.09.2010
It appears that you need to load creatine for five days minimum to get maximum results. Other questions, however, remain unanswered.
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