vitalmaxnutrition.co.uk

May people does not know that the blend coffee with creatine is not good for muscles growth at all. But there is so many pre workout containing coffee and creatine on the shelve. What to use than. Well If I could advice I would say have a creatine first on the empty stomach and some small coffee straight before gym. That will help to increase strength and stamina. One preworkout available is called Mesomorph and it is pure creatine with some boosters but it does not contain coffee therefore it is bit stronger. Another strong pre workout is called Jack3d and comes from USPlabs so far it was the strongest one I have ever used. Gaspari MyoFusion Hydro blend of five proteins were carefully selected to be used anytime of the day. Whether it’s after your workout, in the morning, or before bed, Myofusion will provide you with your nutritional needs.

In this age of complex nutrition supplementation, the basics of sport nutrition have been forgotten. Simply put, in order to gain mass one must stay in an anabolic (muscle-building) state. The off-season is the perfect time for an athlete to focus on strength gains and hypertrophy due to the reduced demands of skill training. Hypertrophy is an essential mechanism in the development of increased strength because in the most basic equation, larger muscles translate into greater strength.

The easiest way to ensure an anabolic response to resistance training is through a proper and consistent scheduling of nutritionally balanced meals. A post-workout drink, such as a commercial meal replacement supplement, is optimal for providing adequate amounts of both protein and carbohydrates to help fuel protein synthesis and to limit protein breakdown. In addition, a liquid supplement at this time meets the demand of increased fluid requirements and assists in enhancing the hydration level of the athlete.

The continuous delivery of high-quality calories will fuel muscle growth and recovery by supporting protein and glycogen synthesis. In opposition, periods of more than 3-4 hours without food can result in a post-absorptive catabolic state and this would be magnified in a post-workout environment. In a catabolic state, muscles are “broken down” for energy, essentially robbing you and your muscles of your previous growth accomplishments. Immediate post-workout energy consumption prevents a delay in the delivery of energy substrates to the depleted muscle cell and is therefore an important method to remain anabolic and in positive energy and nitrogen balance.

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The Benefits

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The benefits of the post-workout drink are regulated by the hormonal (insulin) response to food intake. Elevated insulin levels occur in response to carbohydrate intake and increase the muscle cell’s uptake of glucose (carbohydrate) and amino acids used to synthesize glycogen and protein, respectively. Carbohydrates should not be omitted from the post-workout feeding because they allow the insulin levels to be elevated.

Exercise (muscular contractions) increases the cell’s insulin sensitivity and results in a rapid transport of glucose into the cell.

Increased post-workout insulin levels are not detrimental and will not cause an increase in fat storage because the nutrients will be directed toward skeletal muscle at this time. Carbohydrate intake results in glycogen re-synthesis to replenish the fuel source for the next bout of resistance training (Ivy et al., 1988) and post-workout carbohydrate intake has been recommended as 0.7-1g/kg (Burke et al., 1996).

The highest rates of glycogen re-synthesis occur when carbohydrate is consumed within 2 hours of training (Ivy et al., 1988), therefore maximal recovery demands an immediate post-workout carbohydrate intake. Optimally, the carbohydrate would have a high-glycemic index as high-glycemic carbohydrates are rapidly absorbed into the bloodstream and delivered to waiting muscle cells (Burke et al., 1993). Adherence to this feeding schedule is crucial to athletes that have a second training session scheduled within 24 hours (i.e. athletes involved in tournament play) because it fosters the highest rates of energy replenishment (glycogen re-synthesis).

A convenient post-workout feeding is also necessary to reduce protein degradation and increase protein synthesis. Protein synthesis has been observed to increase 50% within 4 hours of training and is elevated by 109% within 24 hours (MacDougall et al., 1995). The recommended protein intake for active individuals is 1.2-1.4g/kg, although requirements may temporarily increase if the intensity or volume of activity is increased (Tarnopolskyet al., 1992). To assist in meeting these requirements, the post-workout feeding should incorporate about 10-20 grams of protein.

The initial post-workout period is also optimal for creatine supplementation. Muscular contractions increase the cellular sensitivity to insulin and provide for the rapid intra-cellular transport of creatine to replace stores diminished by training.

A post-exercise drink also prevents dehydration, a phenomenon that may be catabolic. A post-exercise drink or meal-replacement can contribute to the recommended intake of 10 cups of non-caffeinated fluids per day. Because there is no difference in the effectiveness of a liquid or solid food source for glycogen re-synthesis (Burke, 1996), a liquid meal-replacement appears to be most beneficial post-workout. Other factors demonstrate the superiority of meal-replacements over whole food in the post-exercise condition.

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Why This Works

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Often athletes are fatigued and do not have the energy to prepare food or a reduction in appetite may also occur following hard training, therefore it would be necessary to have a convenient liquid food-replacement present to replenish the depleted muscle energy stores. Finally, the access to food may be limited, especially when other priorities demand time and energy and limit the time the athlete has to return to work or home while still consuming adequate calories.

Individuals that often complain of the inability to gain weight simply do not consume enough calories. A large portion of the sedentary American population has mastered weight gain through inactivity and constant snacking. Although fat weight is not desired, this scenario can be applied to hard-gainers. Work hard, rest harder, and stay anabolic. Post-exercise supplementation is essential for enhancing the anabolic environment and limiting the potential for exercise-induced catabolism.

These extra calories are welcomed by the hard-gainer for use in growth and repair. The easiest and most effective method for increasing the consumption of high quality nutrients is through post-workout liquid feedings. These supplements are easy to digest and do not make one full, therefore allowing for the consumption of a second post-workout meal of whole-food approximately 2 hours after the training session.

Easy, on-the-go types of foods are optimal and enable busy athletes to perform their daily activities hassle free and without worry from the fear of going catabolic.

References
1. Burke, L.M. (1996). Nutrition for post-exercise recovery. Aus. J. Sci. & Med. 29: 3-10.
2. Burke, L.M., G.R. Collier, and M.Hargreaves. (1993). Muscle glycogen storage after prolongedexercise: effect of the glycemic index on carbohydrate feedings. J. App. Physiol.75: 1019-1023.
3. Costell, D.L., D.D. Pascoe, W.J. Fink, R.A.Robergs, S.I. Barr, and D. Pearson. (1990). Impaired muscle glycogen re-synthesis after eccentric exercise. J. App. Physiol. 69: 46-50.
4. Ivy, J.L., M.C. Lee, J.T. Brozinick, Jr.,and M.J. Reed. (1988). Muscle glycogen storage after different amounts of carbohydrate ingestion. J. App. Physiol. 65:2018-2023.
5. MacDougall, J.D. et al. (1995). The time course for elevated muscle protein synthesis following heavy resistance exercise. Can. J. App. Physiol. 20: 480-486. 269:E309-315.
6. Tarnopolsky, M. A., S. A. Atkinson, J. D. MacDougall, A Chesley, S. Phillips, and H. P. Schwarz.(1992). Evaluation of protein requirements for trained strength athletes. J.Appl. Physiol. 73: 1986-1995.

Author: IDS Sports

When it comes to supplements, timing is everything. You can research supplements until you’re blue in the face, but if you don’t now how and when to take them, you’re just flushing money down the drain. Proper supplement timing is an essential factor in maximizing your muscle and performance gains.

How many times have you heard the following: supplement X didn’t work for me, I got nothing out of it. You want to know a secret? Most pro natural bodybuilders use the same core supplements, and they use them for a reason. What is that reason? These supplements work!

So why is it that pro natural bodybuilders use supplements and find them effective, but so much anti-supplement hype exists? The answer is simple – the pros train hard, eat right and get enough sleep. Supplements exist to amplify the results from your efforts, but they are not magic pills. If you don’t have your act together, there is no progress for supplements to amplify. Zero times infinity equals zero. Even if you’re taking all the best supplements in the world, they can’t make up for poor training, diet and rest.

Now, back to the point of this article…supplement timing. Most supplement labels tell you how much to take, but they generally don’t tell you when to take the supplement. There is only so much space on a supplement label. In addition, supplements are used for different purposes, and may be recommended at different times of the day based on your needs.

This article focuses on one need, and one need only – building muscle. To maximize muscle gains, use the following supplement timing recommendations.

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Supplements And Supplement Timing
Pre-Workout Supplements

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For best results, don’t slam down a pre-workout supplement immediately before your workout begins. Most pre-workout drinks need at least 15 to 30 minutes to fully digest. Get your timing down, so you enter the gym ready to rock.

Post-Workout Supplements

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Unlike pre-workout drinks, you should take a post-workout drink immediately after finishing your workout. You may need to get into the habit of carrying around two different shaker bottles – one for pre-workout and intra-workout drinks, and one for your post-workout supplements. Post-workout supplements are designed to give the body what it needs ASAP after a hard workout.

Creatine

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Creatine is best taken pre and post-workout. Taking 3 to 5 grams of creatine pre-workout helps to boost the body’s phosphate reverses, allowing for more energy, strength and a greater workout intensity. Post-workout creatine acts to replenish bodily phosphate levels lost during intense workouts. When loading creatine, you can also take it at various other times during the day.

Glutamine

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Glutamine makes up approximately 60% of the free amino acids in skeletal muscle. There are indications that a higher muscular glutamine saturation contributes to improved protein synthesis, and can aid in maximizing potential muscle gains. It is recommended that you take 3 to 10 grams of glutamine pre and post-workout.

Whey Protein

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Whey protein is a fast digesting protein source that is perfect at times of the day when your body is in a heightened state of protein synthesis, such as during a workout, post-workout or following a fasting period (after waking).

Carbs – Waxy Maize

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Fast digesting carbohydrates function in an anti-catabolic manner. They help to fight off muscle loss, and are especially good to take pre and post-workout. Waxy maize is a popular bodybuilding supplement. It is a fast digesting carb source, and can be sipped on during a workout, and post-workout.

Multivitamin

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It is fairly common for a multivitamin to be taken first thing in the morning. With vitamins and minerals, the best time to take them is with a meal – any meal. Get in the habit of taking a multivitamin with your largest meal of the day. By doing so, you will insure that it is being digested properly and efficiently. Most vitamins are absorbed better when taken with whole foods.
Fish Oil

Like most bodybuilders, you’re probably taking multiple fish oil gels each day. Instead of taking your entire daily dose of fish oil all at one sitting, divide the gels up over the course of the day, taking some with each meal if possible.

Sleep Enhancers

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Instead of taking a sleep enhancer right before bed, try and take this supplement about one hour prior to going to sleep. Give the sleep supplement a fighting chance to fully digest and enter your system.

Amino Acids

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The term “amino acids” covers a broad spectrum of supplement products. In this case, we are talking about bulk amino acid supplements that contain numerous essential amino acids. Like fish oil, you’ll want to divide up your amino acid supplementation throughout the day. It is also very important to take amino acids post-workout, and first thing in the morning. During these times the body is in a heightened state of protein synthesis, and can benefit from a higher amino acid dosage.

BCAAs

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Branch Chain Amino Acids (BCAAs) can account for 15 to 30% of your total energy during intense workouts. BCAAs also help with protein synthesis. Therefore, it is best to take BCAAs before, during and after your workout. Taking 3 to 5 grams pre and post-working helps fight off training induced catabolism (muscle breakdown), and works to maximize muscle recovery and new muscle growth.

Vitamin C

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Divide vitamin C up into smaller doses over the course of the day.

Joint Health

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Joint health supplements are best taken before bed and early in the morning.

Fat Burners

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Many fat loss supplements are taken twice daily. It is often recommended that you take your first dosage early in the morning, and your second later in the afternoon. Because fat loss supplements often contain stimulants and/or caffeine, it is best not to take the in the early evening or before bed.

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The Supplement Timing Plan

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Use the following sample supplement timing plan as a template to assist you in developing your own personalized supplement timing approach:

Meal 1 – 7 am

• Whey Protein
• Fish Oil – 1000 mg
• Amino Acids
• Vitamin C
• Joint Health
• Fat Burner

Meal 2 – 9: 30 am

• Fish Oil – 1000 mg
• Amino Acids
• Vitamin C

Meal 3 – Noon

• Fish Oil – 1000 mg
• Amino Acids
• Vitamin C

Meal 4 – 2:30 pm

• Fish Oil – 1000 mg
• Amino Acids
• Vitamin C
• Fat Burner

Pre-workout – 30 minutes prior to working out

• Pre-Workout Supplement (Nitric oxide, pre-workout proprietary blends, etc.)
• Creatine – 3 to 5 grams
• Glutamine – 3 to 10 grams
• BCAAs – 3 to 5 grams

During Workout

• Whey Protein
• Waxy Maize
• BCAAs

Post-Workout – Immediately after working out

• Post-Workout Blend
• Whey Protein
• Creatine – 3 to 5 grams
• Glutamine – 3 to 10 grams
• Waxy Maize
• Amino Acids
• BCAAs – 3 to 5 grams

Meal 5 – 5:30 pm

• Multivitamin (Assuming your post-workout meal is your largest of the day)
• Fish Oil – 1000 mg
• Amino Acids
• Vitamin C

Meal 6 – 8 pm

• Fish Oil – 1000 mg
• Amino Acids
• Vitamin C

Pre-Sleep – One hour prior to going to bed

• Sleep Enhancement Supplement
• Joint Health

Author: Max Riley

Recently Muscletech has lunched their high protein. All that time they were making the nitrotech which is a high protein with creatine monohydrate in it. It did not taste well due to the creatine. this time I thought will be different. Bought muscletech Premium whey and found out that even to this whey they have added creatine as well. Were so disapointed. Well, bought it so had to use it. Tried it and found that the taste was not that bad at all. Tasted like there is no creatine at all in it. The mixability was perfect, mixes instantly. The smell was nice as well. Right now one month past and I have already noticed some difference in my muscles. They become stronger and bit fuller. Ok, have to admit that Muscletech have made a pretty good protein shake this time.Muscletech has come a long way in the past decade with their supplements, and now they release to the world their latest, 100% Premium Whey Protein Plus! What sets this new product out from the crowd is the value 5 pounds package it comes prepared in.

I am of the gym today. Does not happen often but my wife asked me to do the to look after my kids today. She planned to spent most of the day to do shopping for the next. Was not happy I had to skip my workout but have asked her to buy me some gift. She asked me what’s that and I have replied with a smile on my face : Usn muscle fuel anabolic. She was not happy but she knew that if she will not do that than I will not help her with the kids next time. Happy at the end, my muscles took more time to recover and the gain will shoot to the roof! Cant wait until she is back with my stuff.Muscle fuel Anabolic is a scientifically engineered muscle building MRP supplement, formulated for athletes that are serious about building muscle mass. It should not be used by persons under the age of 18 years.

Very often the customers are asking me about pre workout formula which contain most of the important ingredients needed for muscle growth. It depends on what kind of body you are. Myself, I am a hard gainer. Very often I recommend a gaspari superpump max. It is pretty good product for the first timers. Bought it from bb4you website and it arrived next day. Those guys does a grate job I must say. Went through the ingredients and it was perfect. Not only taste good but have noticved some gains within 2 weeks .Verry happy. Gaspari Nutrition doesn’t rely on cheap stimulant laden formulas, cleverly crafted to claim they contain high concentrations of efficacious ingredients in order to win your support. Those do nothing more than get you buzzed like a junkie and that’s about it.

I always use protein blend shakes before I go to bed. But all that time I never had a grate tasting protein. Had to close my nose and swallow it fast. Some of my mates have a cottage cheese ..  yaaah … thought to have bad tasting protein than cottage cheese. But than I have hear that Gaspari Nutrition products are pretty good in taste. So I decided to order Gaspari Myofusion Hydro from bb4you . There was a grate deal on that site  2 for on so I have ordered. thought what a hell, at the end I can sell on tub to my mate. After three days the parcel arrived. Tried it next day. Was not bad at all. Actually I think that it will be mu number 1 before bed protein now!

Traditionally when it came to gaining weight or “bulking” in an attempt to add muscle, carbohydrates  were the focal point in bridging the caloric gap that stood between the bodybuilder and his weight gain goal. This practice usually delivers results for hard gainers or young adults (typically those who are 18 and under).

The reason is that carbohydrates are protein sparing. They cause the body to release insulin which pulls available nutrients in the blood and puts them to use (amino acids for muscle recovery) or storage (excess calories stored as fat)¹. For someone with a fast metabolism, taking in complex carbohydrates 6 times a day will help prevent muscle wasting and will promote storage of macronutrients (carbohydrates, fats, proteins) rather than expenditure.

Traditionally Carbohydrates Were Used To Fill The
Caloric Gap Needed To Reach A Weight Goal.

 

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1. How Many Carbs Should You Eat?

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The problem with this is that many of us either gain fat easily because of genetics or we’re way past our teen years and having a fast metabolism is a thing of the past. What it comes down to is that you can’t gain muscle without at least a moderate surplus in calories over what your body burns in a day including exercise. However, excess carbohydrates may not be the right way to go for gaining size and staying lean.

Now before you take all your bread, pasta, and rice and beans and throw them away, listen up: Carbohydrates are the main source of fuel for our bodies… if you don’t consume enough, your body will break down muscle for amino acids it can convert into glucose. Glycogen is the stored form of Carbohydrates in the body, and under normal circumstances, the body can store about 400 grams at a time.

So next time you crack open that Family Size bag of chips and dip and use the excuse that your “bulking”, take that into consideration. When it comes to just weight lifting alone, your carbohydrate requirement is going to be based on volume (sets x reps x weight) and intensity (rest between sets, drop sets, free weight exercises like squats, deadlifts etc.)².

Before You Start Feasting On Chips Remember Your Body
Can Only Store 400 Grams Of Glycogen At A Time.

 

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2. When Should You Eat Carbs?

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Now, of the premeditated amounts of carbohydrates you’re going to be taking in everyday, there is a timing issue with carbohydrates that must be taken into consideration to maximize its effect. The primary times to consume carbohydrates to take advantage of its protein sparing/anabolic capabilities is in the morning as soon as you wake up (because you haven’t eaten for at least 6-8 hours and cortisol levels are elevated) as well as post workout (high glycemic carbohydrates after exercise causes insulin to spike which pulls amino acids from the blood and delivers them to muscle tissue).

Another important time for the consumption of carbohydrates is 1 to 1 1/2 hours pre-exercise. However pre-exercise carbohydrates suppress lypolytic activity (fats being metabolized during exercise)3. This is okay however, because in caloric surplus becoming leaner is almost impossible unless you’re a novice weightlifter or you have good genetics. Just be sure to be wary of the glycemic index (a grading scale of how much different forms of carbohydrates spike insulin).

Your First Carbs Of The Day Should Be When You
Wake Up To Counter High Cortisol Levels.

 

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3. How Do You Make Use Of The Glycemic Index?

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In general, lower GI foods are usually things like whole wheat bread, oatmeal, or anything else fibrous. High GI foods are usually those containing high amounts of sugar (regular soda, fruit juices, and fat-free yogurt, anything high in sugar). There is no evidence that sugar will make you fat (the concern is about total carbohydrates for the day and not necessarily glycemic index), but if you are trying to lose fat, the spike in insulin will prevent weight loss and the rush of sugar could cause you to “crash”.

Have you ever heard someone say, “Ever since I stopped drinking soda and sugary juices I lost a couple pounds without doing anything”? For sedentary people (those who don’t exercise on a regular basis) this can actually happen.

The fact is that the during the “low-fat” diet revolution that has been going on in the U.S. over the last few years, obesity rates have doubled (coinciding with “fast” and processed foods and also sedentary lifestyles). In an attempt to avoid fat, Americans have increased carbohydrate intake which has consequently increased their consumption of processed high glycemic foods (from high GI white bread, to high sugar fat free products)⁴.

For Sedentary People Cutting Things Like Soda
From Their Diet Can Result In Weight Loss.

 

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4. Why Shouldn’t We Avoid Fats?

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Most notable of the effects of healthy fats is reducing inflammation, increasing heart health, and lowering blood cholesterol. The fats you should be looking for are poly and mono-unsaturated fats, they are never solid at room temperature (ex: butter vs. olive oil). An easy way to up your dietary fats is to buy some peanut butter and eat your chicken breasts/turkey sandwich with oil and vinegar for flavor.

Supplementing with Omega 3 or eating fish at least twice a week is highly recommended as well. Omega 3 fatty acids help to keep blood pressure in check (bodybuilders put there blood pressure through the roof every time they’re in the gym), decrease triglyceride levels (blood fats), which can aid in the decrease of atherosclerotic plaque (reducing plaque that causes blood clots) and reducing your chances of heart disease in general. As well as aiding in reducing inflammation; this is good for your immune system and joints.

The best example of a moderate fat diet that has the most proven long term success is the Mediterranean diet. A Harvard study was done with 101 men and women and what was discovered with the moderate fat Mediterranean diet (35% calories from fat, mostly monounsaturated from peanut butter, peanuts, mixed nuts, olive, canola and peanut oils) is that it increased compliance (it was easier for subjects to stay on the diet)⁵.

Despite the advocacy for healthy fats, moderate amounts of saturated fat should not be feared. Don’t be scared of the saturated fat in your oils and peanut butter, and keep the saturated fats from your red meat in check (have your white meat chicken and turkey on a regular basis, switch it up with fish twice a week and steak once or twice a week so you don’t get bored).

In a study done in the Journal of Applied Physiology they found that serum levels of testosterone were elevated following exercise with subjects who consumed a diet that was relatively high in fat⁶.

It is also well known that moderate amounts of fat while dieting for a contest are all a natural bodybuilder can do (outside of high intensity exercise of course) to make sure cortisol (a catabolic stress hormone) doesn’t completely evaporate testosterone. Just be wary of the fact that high amounts of saturated fats increase the risk of cardiovascular disease⁷.

You Should Tend Towards The Poly And
Mono-Unstaturated Fats For Most Of Your Fat Intake.

 

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5. So How Much Should We Eat?

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So if you’re a hard gainer, and you’ve tried eating like there’s no tomorrow but to no avail; you can easily increase your calorie intake by adding in more fats into your diet (remember, fat is 9 calories per gram as opposed to the 4 calories per gram of protein or carbs).

If you gain weight easily and your goal is muscle mass, think of carbohydrates as your fuel source and take in the healthy fats and protein to get big. Here’s an example based on some NSCA (National Strength and Conditioning Association) recommendations.

First off, your goal for weight gain according to them should be 1 pound every one to two weeks for an intermediate lifter and one pound every one to two months for an advanced lifter (a bulking period for a natural bodybuilder should be about 6 months). Through my own experiences with bodybuilding, I definitely agree with this (gaining weight any faster while natural is usually associated with great genetics, fat gain, or water retention/muscle volumization).

Taking in an extra 250 calories a day above what is expended (from metabolism and physical activity) is recommended for weight gain as well. During a good bodybuilding routine, usually a good 300 calories are expended and should be taken into account when trying to increase calorie intake. Protein intake should be 1.4-1.8 grams per kilogram of bodyweight or .65-.8 grams per pound. I tend to agree with taking in the upper range of .8-1.0 grams per pound, although adequate water intake is essential when it comes to increasing protein.

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How About An Example?

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Here’s a generic example: let’s say you’re a 21 year old, 6 foot tall, 180 pound guy and you lift weights five times a week. Your maintenance level calorie consumption (including your workouts) will be about 2,900 calories (you can use an online calorie calculator to help you). So you will need about 3,150 calories a day for weight gain. Consistency is a big issue, however, many people will eat and sleep like a bodybuilder until the weekend hits and then revert back to their old ways until Monday comes.

For you to actually make lasting gains as an advanced lifter, you have to live it day and night for a lengthy period of time before you can ease off the gas (in regards to the diet I mean, don’t go into overtraining). Now the next step is, once you find out the number of calories you should be taking in, what’s the macronutrient profile (how many calories in carbs, fats, and protein make up your diet) you should be following?

If you’re using the moderate fat method we just discussed, then the ratio for your weight would be 40-25-35 (carbs-protein-fat). They usually have preset rations for things like the zone diet and the low carb diet, but I personally prefer calculating your daily protein requirement and then going from there. The fats should be about 30-35% and the carbs should be 40-45% of you total calories. So for the 3,150 calories for bulking of a 6 foot 180 pound young individual, the macronutrient profile would be about:

315g Total Carbohydrates

• 80-90g carbs for breakfast
• 70-80g carbs for lunch
• 60-70g carbs 1 hour before lifting and
• 80-90g carbs after lifting

185-195g Total Protein

• 30g per meal, chicken or turkey mostly with fish two maybe three times a week try to limit red meat to twice a week.

122g Total Fat

• 20 grams per meal
• Peanut butter with bagels for breakfast
• Almonds as a snack
• Oil and vinegar on sandwiches and salads
• Supplement with Omega 3′s

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Conclusion

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If you can follow these guidelines for your bodyweight, sleep 7-8 hours a night, and lift at a high intensity with a different workout every 2-3 weeks you should be able to put on muscle over time.

References:
1. Janice Hermann, PhD, RD/LD. Carbohydrates in the Diet. Oklahoma Cooperative Extension Service.T-3117
2. Ira Jacobs, Nils Westlin, Jan Karlsson, Margareta Rassmusson, Bob Houghton. Muscle Glycogen and Diet in Elite Soccer Players. Euro Journal of Applied Physiology (1982) 48: 297-302.
3. Jeffrey F. Horowitz, Ricardo Mora-Rodriguez, Lauri O. Byerley, and Edward F. Coyle. Lipolytic suppression following carbohydrate ingestion limits fat oxidation during exercise. Am J of Physiology: Endocrinology and Metabolism
4. Maya W. Paul, Suzanne Barston, Jeanne Segal, PhD., Mary Toscano, and, Robert Segal, M.A. Healthy Fats and Nutrition. Help-Guide.org
5. K. McManus, L. Antinoro, F. Sacks. A randomized controlled trial of a moderate-fat, low-energy diet compared with a low fat, low-energy diet for weight loss in overweight adults. International Journal of Obesity. (2001) 25, 1503-1511.
6. Jeff Volek, William J. Kraemer, Jill A. Bush, Thomas Incledon, and Mark Boetes. Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Journal of Applied Physiology. (1997) 82: 49-54
7. AmericanHeart.org
8. Joseph A. Chromiak, PhD, CSCS. Strength Training for Muscle Building. NSCA Hot Topic Series.

Author: Dustin Elliott

Carbohydrates… those omnipresent fruits, yams, grains and vegetables, are older than mankind. In recorded history, it appears that the Egyptian culture was the first to ‘mill’ their high-energy grain, removing fiber, as well as much of the nutrition. Bingo-mankind had its first refined carbohydrates.

Sugar was first introduced into Europe around 700 AD when Arabian armies brought sugar cane from Northern Africa. Sugar then slithered into Spain, Sicily, and the surrounding areas of the Mediterranean. Sugar was known as “white gold” and was a luxury only the extremely wealthy could afford. With the exploration of the New World, sugar trade became more profitable, and even Christopher Columbus brought sugar cane cuttings to the Americas.

By the time of the American Industrial Revolution, the sugar refining business blossomed. Around 1900, the first sugar-in-the-box product was introduced to the American consumer. Today, the average sugar consumption in America is a mind-blowing per capita consumption from all sources of 160 lbs. per year, 40 teaspoons per day.

The opinions regarding sugar, particularly among athletes and weight conscious individuals, have violently changed since 1900! Instead of white gold some even call sugar white death. For example, If you are a devout Dr. Atkins fan you probably think that eating carbs is analogous to driving drunk (maybe ketogenic stupor driving). But, are carbs the most horrific poison ever created – or are they more of a missing link to huge gains in energy, strength, and a diesel physique?

What Are Carbohydrates?

Carbohydrates are complex chemical compounds composed of carbon, hydrogen, and oxygen (CH2O). Carbo-hydrates are the key source of energy (fuel) in the human body. Carbs contribute 4 kilocalories (kcal) per gram by weight. Carbs can be converted in the body into either glucose (desirable) or fat (undesirable). Your body requires carbohydrates to burn fat. You typically store about 200 grams of carbohydrates in the muscles and another 90 grams in the liver. Your liver stores are used as fuel for the brain and typically remain untouched during times of muscular distress.

Carbohydrates are generally categorized as simple or complex and are more specifically classified as monosaccharides, oligosaccharides, or polysaccharides.

Monosaccharides:

Monosaccharides include simple sugars such as fructose (fruit sugar), glucose (blood sugar), galactose, and ribose. These compounds are the only carbohydrates that can be directly absorbed into the bloodstream through the intestinal lining and have a more immediate effect on blood sugar levels. Simple sugars are building blocks to complex oligo- and polysaccharides, some of which can contain up to several hundred units of simple sugars.

Oligosaccharides:

Oligosaccharides include disaccharides such as lactose (milk sugar), maltose (malt sugar), sucrose (table sugar), trisaccharides (raffinose), and tetrasaccharides (stachyose). Some are non-digestible such as inulin and found naturally in foods.

Some are non-digestible oligosaccharides that serve as substrates, regulate metabolic pathways and even trigger hormone secretion. Inulin (known as fructooligosaccharides or FOS) is unique. Inulin is a naturally occurring complex carbohydrate, found in over 36,000 different plants worldwide and has been consumed for centuries by numerous cultures. It comes from such sources as artichokes, asparagus, garlic, onions, and wheat.

In the US, the majority of the average 2.6 grams consumed daily comes from wheat and onions. This amount, though, is simply not large enough to reap its numerous benefits which include, improved immune function, digestion, cardiovascular and circulatory function, as well as maintenance of cholesterol and improved mineral and amino acid absorption. Inulin decreases the rate of dietary carb conversion to fat, while simultaneously increasing glycogen production in the liver, It also inhibits lipogenesis, suppresses appetite, and increases metabolism by stoking metabolism (heat production) in response to food consumption.

Polysaccharides:

Polysaccharides include starch and comprise approximately 90% of all naturally occurring carbohydrates. The main polysaccharides are glycogen, starches and fibers. In the human body, the main form of carbohydrate storage in the liver and muscle tissue is glycogen. It is readily converted to glucose as needed by the body for energy.

Starches are a naturally abundant nutrient carbohydrate. Starches are polymers of glucose and are primarily of plant origin, found chiefly in seeds, fruits, tubers, roots, and stem pith of plants, corn, potatoes, wheat, and rice. Starches are water soluble, tasteless, and lack defined shape or structure.

‘Dietary fiber’ dates way back to the early 1950′s when it was first used to describe the unavailable carbohydrates in foods. Fiber itself has no calories because the body cannot absorb fiber. Foods that are high in fiber, low in fat and calories. Fiber can be divided into two categories according to its physical characteristics and effects on the body, insoluble and soluble. Each form functions differently and provides different health benefits.

Good Sources Of Insoluble Fibers Include:

• brown rice
• dried beans
• popcorn
• seeds
• vegetables
• wheat bran
• And whole grain products such as breads, cereals, and pasta.

Good Sources Of Soluble Fiber Are Fruits Such As:

• apples
• grapes
• oranges
• peaches
• pears, as well as barley, oat bran, oatmeal, rye, seeds, and vegetables.

Although fiber is not considered an essential nutrient, the U.S. Surgeon General and many professional health organizations recommend a diet containing 25-50 grams a day. The average American consumes half the recommended amount, averaging only 10-15 grams daily.

Increasing your consumption of unrefined complex carbohydrates is the easiest way to increase fiber intake and may reduce your cholesterol and resting blood sugar.

What About Glycerine?

Glycerine (glycerol) is a sugar-alcohol. The FDA currently requires that glycerine be listed on food and supplement labels as a carbohydrate by “difference.” According to the FDA this is done to classify glycerine under one of the macronutrient categories, carbohydrate, fat, or protein. But – Glycerine is not a fat because it lacks essential fatty acids. Glycerine is not a protein because it does not contain an amine (nitrogen) group.

Many sports nutritionists, chemists and manufacturers hold that glycerine is very different structurally and functionally from carbohydrate. Carbohydrates are polyhydroxy aldehydes or ketones, or substances that yield such compounds on hydrolysis. Glycerol is a tri-hydroxy alcohol (a three-carbon compound) and is found in virtually every cell of every living organism. Energy-wise, glycerine yields 4.32 calories per gram when oxidized to carbon dioxide and water, whereas carbohydrates yield 3.5-4.0 calories per gram.

Metabolically, the glycerine impact on blood sugar and insulin is negligible. In fact, glycerine and other sugar alcohols like maltitol, sorbitol, mannitol, and xylitol, have been utilized in diabetic foods and candies for years for this very reason. While the total energy yield (calories) needs to be accounted for, glycerine is perfectly acceptable in virtually any diet and nutrition program due to its negligible effects on blood sugar and insulin.

Glycemic Index vs. Glycemic Load

The glycemic index (GI) is a ratio, a calculation of how high your blood sugar rises in the 2 hours after you eat a high-carbohydrate food (in relation to a glucose standard that is 100, the maximum). Specifically, what happens after you ingest 50 grams of any carbohydrate?

The glycemic load (GL) operates on the same basic concept, but is based on serving size. GL is a measure of your blood sugar response after you eat a normal serving size, regardless of the number of grams of carbs contained in the food.

High glycemic index foods trigger a rapid rise in blood sugar, which stimulates the release of insulin. A number of researchers postulate that in addition to contributing to a number of health concerns such as type 2 diabetes, heart disease, and even cancer. This rapid and too frequent rise in insulin, contributes significantly to obesity.

The process increases enzymes responsible for storing fat, reduces your ability to burn fat as energy and actually stimulates appetite. If you eat high glycemic foods you tend to eat more since they don’t contribute much toward satiety (feeling of fullness) thereby causing your appetite to return a lot quicker.

If you know your carbs’ GI values, choose carbs with a GI below 55 and limit those above 70. Also, eat smaller, more frequent meals because this will keep your blood sugar levels stable and minimize insulin production.

Carbohydrates: Maximize Recovery, Performance And Lean Muscle

Carbohydrates are of primary importance to bodybuilders and other athletes seeking to maximize lean muscle mass. They are “protein sparing” which simply means that if you have sufficient carbohydrates present (full glycogen stores), protein will be used primarily for growth and repair. If you do not have sufficient carbohydrate, you may use protein for fuel/energy, instead of for growth and repair of muscle!

Carbohydrates are strongly anti-catabolic. Carbohydrates eaten right after weight lifting will help prevent the breakdown of muscle. Recent studies reveal that carbs combined with protein (particularly in isolate form) are even more effective at providing an anti-catabolic effect, as well as replenishing glycogen.

Carb Suggestions!

• Limit refined sugars (GI above 55) to no more than 15-20% of your total daily carb intake.
• Make unrefined sugars (GI below 55), from fruits, vegetables, and whole grains, the bulk of your carb intake.
• Eat the majority of your daily carbs early, when they will be burned as fuel.
• Timing is important. Consume a mix of complex and simple carbohydrates, the majority, and high glycemic with protein, immediately post-workout. A good rule of thumb for hard training athletes is 0.5-0.7 grams of carbs per pound of bodyweight and a 3:1 carb to protein ratio. For example, 180 lbs. – eat 90-126 grams of carbs and 30-42 grams of protein. To burn fat, avoid sugar at least 2 hours before exercise.

If you find it difficult and/or inconvenient to eat whole-food-based carbs after your workouts, try one or more of these delicious and convenient carb-based supplements:

Select High-Quality Carb-Containing Products:

• Optimum Nutrition After Max
• Simply Gain
• Met-RX Anabolic Recovery
• Musclelink RecoveryX
• Optimum Nutrition GlycoLoad
• Optimum Nutrition Opti-Pro Meal Powders

Sugar: – Finding Sugars On A Food Label

• Brown sugar
• Corn sweetener
• Corn Syrup
• Dextrose
• Fructose
• Fruit juice concentrate
• Glucose (dextrose)
• Granulated sugar
• High-fructose corn syrup
• Honey
• Invert sugar
• Lactose
• Maltose

Author: Planet Muscle

Just started a new late hour job, been really tiring me out. Can’t get motivated for training, so I decided to get me some maximuscle promax diet. I ordered it ofline, seeing that it was much cheaper for me than if I would go to GNC shop. Other thing is that I couldn’t afford much at the time. So my order come, I was expecting the tub to be bigger but it came half empty. Who fills the container in half? Thought it was a con but then I have check at the shop and it was exactly the same. I took it the first time half an hour before gym. Was advised to have it on an empty stomach and drink plenty of water. It was really strong, and the flavour was really really good. I was ready to hit the weights. 

How Promax Diet can help you:

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