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So, the average bodybuilder is consuming 2000mg of caffeine per day! The recommended level that the Mayo Clinic recommends is two 12oz cans of diet soda per day max or about 90mg. Malek MH, Housh TJ, Coburn JW, Beck TW, Schmidt RJ, Housh DJ, Johnson GO. Every day, millions of people take caffeine in one form or another. Interestingly coffee is somewhat different since it has been discovered that coffee contains chlorogenic acid, which has been shown to increase the effect of insulin and reduce the metabolic syndrome effects of caffeine (studies found that drinking coffee did not have the same negative metabolic insulin reducing effect as standard caffeine supplements from Guarana or Caffeine Anhydrous). There are reams of documents on pubmed that show how destructive caffeine is to your ability to metabolize sugar and the reduced effect of insulin in a hyper caffeinated environment Professional bodybuilders take EXTRA insulin to increase their recovery and size, it is one of the most important nutrient systems that they can use to increase size and recovery. This ergogenic effect, however, is completely eliminated by caffeine intake” So, here we have clear evidence that caffeine eliminates some of the key benefits of creatine supplementation, so why is it in your NO or Creatine product? Let’s talk about another big problem with the over use of caffeine…type II diabetes and metabolic syndrome. It also has a very good thermogenic effect without worsening insulin sensitivity Also, many stimulant manufacturers are using things other than caffeine to provide a boost in energy or even offsetting the dangers of caffeine with natural blood pressure reducing agents like Hawthorn Berry (*Search Hawthorn Berry Stimulants for a list) and natural insulin potentiators like Momordica (*search mormodica stimulants for a list) with their thermogenics. Things like “Chocamine” ™ and Chocolate extract are primarily made up of caffeine and its derivatives. Actually, it seems that caffeine barely has a thermogenic effect and there are FAR better ways of getting a mental lift in the gym (although caffeine is very cheap, running about $8 per kilogram, which is why so many companies put it in their supplements to contrast, Yohimbine is about $1500 per kilogram) Type II Insulin resistance caused by caffeine WILL HAMPER YOUR ABILITY TO GAIN MUSCLE! Period! It is proven in multiple studies: “The present study in mice demonstrates that both models of diabetes impair regenerating muscles as well as uninjured muscles. The Venti has 480mg of caffeine on average and that is NOT using the expresso beans! So, 480mg to start your day is a whopping dose of caffeine. Then let’s say you have a diet soda at 10am and then another 20oz at lunch. This can result in vision loss. It seems that caffeine WORSENS the effect of raising blood pressure which causes damage and further reduces gains. Just an average day in the life of a bodybuilder is looking like over a GRAM of caffeine without even thinking about it (1,224mg to be exact). Most pre-workout NO products contain some form of caffeine. You decide to hit the gym before your workout and take the typical EXPLODE product with caffeine. According to the conclusion: “The data show that Creatine supplementation elevates muscle PhosphoCreatine concentration and markedly improves performance during intense intermittent exercise. That is if you can trust the Mayo Clinic about reduced mitochondrial activity in response to insulin resistance According to Duke University, caffeine can also substantially raise your blood pressure, which is implicated in a whole host of diseases and complications. Weakened and narrowed blood vessels in your kidneys. Every day, millions of people take caffeine in one form or another. One major problem is that there are so many sources of caffeine in the diet, including coffee, chocolate, soda pop (diet and regular) and now just about every dietary supplement. How about this study showing the negative effects on creatine supplementation? Caffeine counteracts the ergogenic action of muscle creatine loadingVandenberghe K, Gillis N, Van Leemputte M, Van Hecke P, Vanstapel F, Hespel P This study shows the caffeine reversed the benefit of creatine and muscle strength. The higher your blood pressure and the longer it goes uncontrolled, the greater the damage Uncontrolled high blood pressure can lead to: Damage to your arteries. This can lead to stroke. High cholesterol is something that a bodybuilder should take very seriously, since the current class of pro-steroids on the market has a chance to alter lipid profiles greatly Caffeine is something that is damaging to the body builder who wants to build the most possible muscle, by reducing the sensitivity to insulin. It can stay in the body for about 10 hours, if you have a fully functioning liver. If you drink alcohol or take steroids or 17aMethyl Pro-steroids, it will stick around even longer. Many unscrupulous supplement companies are disguising caffeine as “Methyl Xanthines” or simple “Xanthines” as a way to disguise the use of caffeine in their supplement. With the explosion on the market of 4 hour+ energy shots that contain zero caffeine, I question the value of caffeine in weight loss products and energy pills in general. What else is high blood pressure implicated in? According to the Mayo Clinic web site: “Excessive pressure on the artery walls can damage your vital organs. That means the Starbucks™ you had for breakfast is still around at 6pm and if you take something with Guarana, it will hang around even longer So, what?!? What is the big deal? Isn’t caffeine the most harmless thing that a bodybuilder can take? Caffeine doesn’t have side effects and it can give you a boost when you are down…right? I need that stimulant to get “going”! Is caffeine even good in supplements and excercise? Effects of eight weeks of caffeine supplementation and endurance training on aerobic fitness and body composition. Finally, herbal extracts like Guarana and certain tea extracts like Mate are used to disguise the caffeine content of dietary supplements Picture this, you wake up in the morning and have large coffee at your favorite Starbucks™. If you have high blood pressure, you’re more likely to have other components of metabolic syndrome. That means the Starbucks™ you had for breakfast is still around at 6pm and if you take something with Guarana, it will hang around even longer. Supplements can certainly use other forms of stimulation to boost the metabolic effect or increase focus and intensity Yohimbine for example has been shown by Pantox Laboratories in California, to not raise blood pressure at moderate doses and makes an excellent replacement for caffeine in pre-workout nitric oxide drinks and powders to give the focus boosting effect. They will give you the same boost in the gym with out the negatives. Metabolic syndrome. This can prevent these organs from functioning normally Thickened, narrowed or torn blood vessels in the eyes. This can result in hardening and thickening of the arteries (atherosclerosis), which can lead to a heart attack or other complications. That indulgence adds an extra 72mg per serving, so tack on another 144mg to your tally. Insulin is a key hormone in building muscle and recovery and its impairment will certainly hamper growth. Additionally, high blood pressure has been linked to the worsening of metabolic syndrome, which is the body’s resistance to normal insulin function as described above. Regenerating fast muscles are weaker, lighter and slower in diabetic compared with nondiabetic mice”(-Vignaud, A) Meaning, muscles regenerate more slowly in a insulin resistant environment! How about this study: “In conclusion, individuals with impaired glucose homeostasis have reduced skeletal muscle nNOSmicro protein content”(–Bradley, SJ) Insulin resistance is implicated in reduced mitochondria function in the muscle “In conclusion, the current data supports that muscle mitochondrial dysfunction in type 2 diabetes is not an intrinsic defect, but instead a functional defect related to impaired response to insulin” (Asmann, YW) So, those energy drinks count on the Taurine and Sugar for their performance enhancing effect, not the caffeine. Also, caffeine makes bodybuilders more susceptible to the dangers of high blood pressure and altered lipid profiles which can worsen the chances of sudden death when combined with anabolic steroids. Searching the internet for caffeine free stimulants is a good place to start (*search “caffeine free stimulants”) looking for such alternatives These items are useful in eliminating the negative effects of caffeine with all of the positive benefits. An enlarged, bulging blood vessel (aneurysm) also is possible Heart failure. They are included in many supplements the do not include caffeine. It can stay in the body for about 10 hours, if you have a fully functioning liver. If you want a little extra caffeine, have a cup of coffee Caffeine has also been shown at high doses to increase cholesterol levels (suicide for bodybuilders taking anti-estrogens to boost testosterone or people using anabolic steroids since a reduction in estrogen, even in males can cause altered lipid profiles) without showing much of a weight loss effect. Why would anyone that wants a better physique take something that blunts the most anabolic hormone in the body next to testosterone? Why take 2,000mg of something that is PROVEN to reduce your recovery and ability to store nutrients? It is insanity, especially when you consider that caffeine has a very dubious effect on its ability to increase weight loss, with very little data showing it to be an effective weight loss aid. If you drink alcohol or take steroids or 17aMethyl Pro-steroids, it will stick around even longer. To pump blood against the higher pressure in your vessels, your heart muscle thickens. Cognitive impairment and dementia are more common in people who have high blood pressure” The average bodybuilder doesn’t need higher blood pressure. Eventually, the thickened muscle may have a hard time pumping enough blood to meet your body’s needs, which can lead to heart failure A blocked or ruptured blood vessel in your brain. The problem is that most supplements are either stimulants with caffeine or are simply less effective non-stimulant versions, which do not provide the focus and thermogenic effect of stimulants Considering the amount of caffeine in dietary sources, the average person consumes enough from their standard diet to add any thermogenic effect to a stimulant based fat burner (caffeine does help increase the effect of other fat burners) without over doing it on the caffeine. So, if your stimulant and pre-workout Nitric Oxide supplement contains caffeine, perhaps you should look for alternatives that contain other stimulants like yohimbine. It is second only to anabolic steroids in making the professional bodybuilder ultra big. In fact heavy lifting has been shown to increase blood pressure up to a whopping 250/180 (the average healthy blood pressure is under 120/80), so an unnecessary boost in blood pressure from caffeine. Creatine showed an increase in muscle torque of 10-23% in the subjects studied. This syndrome is a cluster of disorders of your body’s metabolism — including elevated waist circumference, high triglycerides, low high-density lipoprotein (HDL), or “good,” cholesterol, high blood pressure and high insulin levels. University of Nebraska-Lincoln “These findings indicated that chronic use of the caffeine-containing supplement in the present study, in conjunction with aerobic training, provided no ergogenic effects as measured by VO(2)peak and TRE, and the supplement was of no benefit for altering body weight or body composition” So, it is more than possible that caffeine does not add to the ergogenic effect in trained athletes and doesn’t help athletes lose weight. Now, if you add your caffeine based theromogenic on top of it, you could be ingesting another 600-800mg per day (most “stimulant” based thermogenics contain about 200mg of caffeine per serving in one of the forms mentioned above) So, the average bodybuilder is consuming 2000mg of caffeine per day! The recommended level that the Mayo Clinic recommends is two 12oz cans of diet soda per day max or about 90mg. Why would this matter to the bodybuilder? One big reason! Insulin is the second most important nutrient to the bodybuilder for building muscle and anything that blunts its effect isn’t really a good thing Caffeine has been proven in many scientific studies to increase the risk of metabolic syndrome and type II diabetes by blunting the effect of insulin in the bloodstream. So, if you must have your “caffeine boost” then take it from Charbucks or better yet a coffee company that has good coffee and leave the caffeine out of your dietary supplements!. These pre-workout supplements have roughly 300mg per serving and often recommend that you take a double serving before working out, so add on another 600mg. In fact caffeine can be implicated in making diabetics fat! Reduced insulin sensitivity causes the body to release more insulin (hyper-insulinemia) which reduces the uptake of nutrients in the muscle cells (stay away from caffeine with your workouts) and potentiates the storage of energy as fat! So, in effect this caffeine over consumption might do WAY more harm than good and increase your chances of becoming obese, reducing your muscles ability to recover and taxing your adrenal system. The more components you have, the greater your risk of developing diabetes, heart disease or stroke Uncontrolled high blood pressure also may affect your ability to think, remember and learn.

However, some people cannot tolerate high doses of caffeine. Carbs plus caffeine speed recovery Next time you have a monster work-out, consume carbohydrates laced with plenty of caffeine during the first 3 hours of recovery. The study also showed that caffeine increased cortisol – a catabolic hormone linked to protein breakdown, which might nullify caffeine’s beneficial effects on testosterone. A supplement called N- acetylcysteine (NAC) might prevent fatigue by reducing the destructive effects of free radicals. New Zealand researchers found that caffeine increased testosterone levels during training, with higher doses of caffeine producing higher blood levels of testosterone. Sustaining creatine phosphate levels during exercise for even a fraction of a second can have significant effects on performance. (Nutrition & Metabolism, published online March 27, 2008) Glutamine prevents ammonia buildup during intense exercise Ammonia is a toxin produced during fat metabolism that causes central nervous system and muscle fatigue during exercise and tissue damage. Several studies found that L-carnitine L-tartrate (equivalent to 2 grams of L-carnitine per day) promoted recovery and prevented free radical tissue damage in intensely training young men. While the high-carb and creatine supplements improved performance, a low-carb supplement (100 calories per day) or non-nutritive placebo (fake supplement) did not. Creatine pyruvate might be a better choice than creatine monohydrate for high-intensity exercise requiring a combination of power and endurance, such as the 400 or 800 meter runs. These results were extremely interesting, but we need more research before we can make practical recommendations. Ammonia production increases during exercise because of the incomplete breakdown of fats. Glutamine served as an energy source during exercise, which prevented ammonia buildup. Increased testosterone levels make it easier to gain muscle mass and strength with training. Blood sugar comes from the absorption of carbs from the gut and from carbohydrates stored or generated in the liver. During recovery from exercise, they fed the athletes either carbohydrates (290 grams of carbs in the form of sports bars, gels and high carb sports drinks) or carbohydrates plus high doses of caffeine (580 milligrams of caffeine; 1 cup of coffee contains about 100 milligrams of caffeine). Glycogen is stored carbohydrates found mainly in the liver and skeletal muscles that provides rapid energy during high intensity exercise. Optimal recovery from exercise depends on replenishing vital glycogen stores. L-carnitine is an important chemical found in the mitochondria- the cells energy centers-where it helps break down long chain fatty acids and promotes oxygen consumption Intense weight training restricts muscle blood flow and oxygen delivery, which interferes with muscle cell function and damages cell membranes. Caffeine is a central nervous stimulant used to prevent fatigue and promote mental alertness. Australian researchers found that supplementing carbs plus caffeine after exercise increased muscle glycogen levels 66 percent more than carbohydrates alone. They work like tiny blood sugar timed-released capsules to maintain blood sugar levels, which decreases appetite. The supplement increases muscle levels of creatine phosphate, a high energy fuel involved in muscle contraction and other vital cell functions. NAC is used medically to break up mucous secretions and to treat acetaminophen overdose. (Journal of Applied Physiology, 105:7-13, 2008) High sugar supplement works as well as creatine Creatine monohydrate improves performance in many power sports, particularly those involving repeated bouts of high-intensity exercise. Leonardo Ferreira and Michael Reid from the University of Kentucky suggested that chemicals called free radicals that are produced naturally during metabolism might contribute to fatigue by interfering with normal communications in the cells and damaging critical cell structures. Unfortunately, creatine monohydrate causes weight gain in most people and is relatively expensive. Brazilian scientists found that glutamine supplements reduced ammonia levels in professional soccer player’s performing either prolonged or short-term intense exercise. The usual suspects include fuel depletion, high acid levels and accumulation of potassium ions, calcium or inorganic phosphate. It most people, it boosts muscle mass, strength and the capacity for repeated bouts of high-intensity exercise. Carbohydrates are the main fuels during exercise at intensities above 65 percent of maximum effort. Scientists have speculated about the causes of fatigue for centuries, but still don’t have the answer. It is also an important cause of injury and decreased performance in bodybuilders and power athletes. (Journal Strength Conditioning Research, 22: 1081-1086, 2008) L-carnitine L-tartrate boosts muscle oxygen consumption L-carnitine L-tartrate is a popular supplement among some endurance athletes and bodybuilders. NAC might be an effective supplement for preventing fatigue during high-intensity aerobic exercise. Caffeine provides an energy boost to train harder and might also promote training gains by increasing testosterone levels. The muscles get carbs from glycogen stored in the muscles and from glucose (sugar) circulating in the blood. It’s as if someone injected your legs with Novacaine. Other creatine sources include creatine phosphate, creatine pyruvate and creatine citrate. The supplement also reduced markers of free radical damage in the muscles that are normally triggered by intense weight training. Carb stores are limited, so the body uses fats and amino acids for fuel during sports such as soccer. Creatine pyruvate increases strength and endurance Adenosine triphosphate (ATP) and creatine phosphate (CP) supply large amounts of energy for short bursts of high-intensity exercise. Health experts are scrambling to find techniques to help people eat less and lose weight. A 12 week study on weight loss from the Minnesota Applied Research Center in Minneapolis found that a pre-meal protein supplement helped disease appetite during lunch or dinner Consuming a whey protein beverage (Prolibra) 20 minutes before breakfast and dinner caused greater fat lose than a placebo (fake prolibra; 8 pounds versus 35 pounds) and helped maintain muscle mass. Oxygen consumption was also improved in thigh muscles during a high volume squat workout (5 sets of 15-20 repetitions). They cited studies in animals and humans showing that NAC increased performance in leg and respiratory (lung) muscles during exercise to failure. In the study, the researchers caused glycogen depletion in endurance athletes through a combination of carbohydrate restriction and intense, prolonged exercise. The caffeine caused higher blood levels of glucose (sugar) and insulin and increased the activity of signaling proteins that speed the rate that muscles take up glucose from the blood and build glycogen. You can’t maintain speed no matter how hard you try. Most studies show that caffeine does not increase muscle strength or power, but reduces the perception of fatigue. ATP fuels almost all energy-requiring reactions in the cells and provides instant energy for lifting weights, sprinting and jumping. (British Journal Sports Medicine, 42: 260-266, 2008) Caffeine increases testosterone Many bodybuilders take caffeine pills or energy beverages containing caffeine (eg, coffee or red bull) to increase training intensity. Substituting proteins for carbohydrates is a good strategy for weight lose. (Journal of the International Society of Sports Nutrition, published online February 13, 2008) Whey protein supplement speeds fat loss Drinking a whey protein shake 20 minutes before a meal will help you lose fat and preserve muscle mass. Several of the athletes in the study reported difficulty sleeping during the night following the treatment. (International Journal Sport Nutrition Exercise Metabolism, 18: 131-141, 2008) N-acetylcysteine might prevent fatigue Intense exercise can make your muscles feel like lead. Creatine pyruvate improved performance during all intervals better than creatine citrate. German scientists found that taking 5 grams per day of creatine citrate or creatine pyruvate for four weeks increased total exercise power during repeated bouts of interval training (10, 15-second hand grip intervals with 45 seconds rest). A sophisticated study from the University of Connecticut, Storrs found that supplementing L-carnitine L-tartrate improved tissue oxygen consumption in the forearm muscle before and after restricting blood flow to the muscles. Researchers from Georgia State University in Atlanta, in a five-day study, found that a high carbohydrate supplement (250 calories per day) was as effective as creatine (25 gram per day) for sustaining jump height during repeated maximum vertical jumps (2 sets of 10 reps). Russian scientists studied creatine phosphate in the 1970s, but the supplement is expensive and does not increase muscle creatine phosphate any better than creatine monohydrate. Taking carbohydrates caffeine supplements during recovery might be a good strategy following an intense workout or competition. Supplementing creatine monohydrate increases muscle creatine phosphate levels levels by about 5 percent. The amino acids from whey protein circulate in the blood and the liver converts them to blood sugar. Drinking a whey protein shake before meals might help. Glycogen depletion results in poor performance and possibly injury during the next workout or competition. Glycogen depletion is a well-known cause of fatigue in endurance athletes.

High carbohydrate meal reduces fat use People lose more weight following a high protein, low-carbohydrate diet than when they eat a mixed or high-carbohydrate diet during the first six months of a weight loss program. (Journal Lipid Research, 49: 98-106, 2008) Cissus quadrangularis and irvingia gabonensis cut fat Most West Africans are extremely lean. Many recent studies found that moderate alcohol consumption is associated with a reduced risk of heard attack and stroke. Bodybuilders seek to maximize muscle mass and minimize fat. The most effective long-term weight control programs include exercise as a central component because it preserves muscle mass and promotes fat loss. The Pennington Medical research center in Louisiana has even created a virus and obesity department. There might also be responders and non-responders to the supplement. Most states in the south and Midwest have obesity rates above 25 percent. Otherwise, you could possibly increase your risk of heart attack and stroke. Most animal studies found that CLA reduced body fat, but this has only been shown in about 50 percent of human studies. Viruses and bacteria may affect food absorption and influence gut hormones that regulate appetite and metabolic rate (the rate you burn calories). This was a remarkable study that will have a lasting impact on public health. Spanish researchers, in a study on rats, found that triiodothyroacetic acid (TRIAC) increased metabolism and promoted fat breakdown without suppressing normal thyroid function. It promotes fat breakdown from fat cells and prevents fat storage. Prolonged administration of CLA for one to two years showed that the supplement is well tolerated and has minimal side effects. Men who drank alcohol most frequently were less likely to gain inches around the middle. A landmark study by Israeli, German and American researchers showed that low-carbohydrate and Mediterranean diets were superior to low-fat diets for long-term weight loss and weight maintenance. It releases thyroxin (T4) and triiodothyronine (T3), which stimulate metabolism. It might work for you. (Current Sports Medicine Reports, 7: 237-241, 2008) Rapid weight loss decreases testosterone Bodybuilders live and die by their testosterone levels. Excess fat interferes with blood sugar regulation, hormone secretion and blood flow. Some scientists think that microbes may contribute to obesity. Men with a higher body mass index (MBI, an index of the proportion of weight to height) showed lower semen volume and more abnormal sperm concentration or activity. We spend $35 billion last year on weight loss-related services and products. (Mortality Morbidity Weekly Report, 57; 765-768, 2008) Too little or too much sleep makes you fat Getting too little or too much sleep at night increases the risk of obesity. weight loss) without the side effects. Critics of the virus-bacteria concept sat that obesity still comes down to eating too much and exercising too little. The athletes lost 8 percent of bodyweight, 16 percent of the mass and 8 percent of fat free mass (includes muscle) during the study through caloric restriction, increased exercise and dehydration. (American Journal of Clinical Nutrition, 87: 824-831, 2008) The downside of CLA Conjugated linoleic acid (CLA) is extremely popular as a weight loss supplement. Irvingia gabonensis is sometimes called the African mango. Researchers from the laboratory of nutrition and nutritional biochemistry in Cameroon, Africa speculated that these planets appeared to prevent weight gain by reducing oxidative stress and dietary fat and carbohydrate absorption. During the 35 year study, people with the lowest key SH levels gained nearly 10 pounds, while those with the lowest SH levels gained only 4 pounds. (Lipids in health and dieases, in the press; published online march 31, 2008) TRIAC increases metabolism without suppressing thyroid function Thyroid medication increases metabolism, but at a cost. This might explain why high-protein diets are more effective during short-term weight control programs. Excess weight increases the risk of diabetes and heart disease and other chronic diseases, which threatens to bury our health care system. Have your thyroid function checked regularly, particularly if you are prone to weight gain. The thyroid gland is located in the throat, just above the breast bone. Likewise, metabolic rate increases 60 percent 100 percent if your body secretes too much. Alcohol is high in calories-75 calories per gram, which is almost as much as fat. More than 30 percent of people living in Mississippi (32 percent), Alabama (301 percent) were obese, making southerners the fat test in the union. They gave obese adults CQ, IG, CQ, plus IG or a placebo (fake supplement) for 10 weeks. Most Americans want to lose weight, but are unsure about which diet is best. More than 25 percent of the people were obese in 30 states. People taking CQ plus IG showed decreases in cholesterol, LDL (the bad cholesterol), waist size and blood sugar. The brain regulates levels of thyroid hormone by releasing thyroid stimulating hormone (TSH). (Paper presented at the European Society of Human Reproduction and Embryology annual meeting, July 2008) Mississippi, Alabama and Tennessee are the fattest states in the United States The centers for disease control and prevention released a report on the status of obesity in America for 2007. During the six-year study, short and long duration sleepers were more likely to gain 11 pounds or more than people who slept 7-8 hours per night. (New England Journal of Medicine, 359:229-241, 2008) The skinny on conjugated linoleic acids Conjugated linoleic acid (CLA) is a fatty acid found in beef and dairy fats and is also available in higher concentrations in CLA supplements. The researchers concluded that weight loss could have positive effects on the reproductive system in over weight men. CLA is an effective weight-loss supplement, but you should get plenty of exercise so that your body user the fat you release from the fat cells. The results were not influenced by energy intake or dairy exercise. The amino acids in protein stabilize blood sugar and prevent hunger. People lose weight best when they combine high-intensity exercise and reduced caloric consumption. Ninety percent of the low-fat diet group followed the plan for two years, compared to 85 percent for the Mediterranean diet and 78 percent for the low-carbohydrate diet. Large waist circumference is an important factor in the metabolic syndrome- a group of symptoms linked to heart disease that include insulin resistance, high cholesterol, type 2 diabetes, high blood pressure, inflammation and blood clotting abnormalities. The animals did not develop insulin resistance. Which reduces the severity of the metabolic syndrome and appears to be good for health. Diets only work if you follow them. It increases the susceptibility to heard attack, cancer, high blood pressure, stroke, diabetes and arthritis. Testosterone also promotes aggressiveness and competitiveness, which are vital for any athlete. Even if lifestyle are still important in preventing weight gain. A study from the National heart, lung, and blood institute in Bethesda, Maryland, in a study of 2400 middle-aged adults, showed that people with high TSH levels – a sign of low thyroid function-tended to gain weight. (Sleep, 31: 517-523, 2008) The beer gut is a myth Most people associate alcohol consumption with beer guts. They studied more than 160,000 Danish men during a five year period. Uncomfortable or even impossible when people consume low-carbohydrate diets. The changes in these hormone levels were highly related to weight loss. Likewise, taking thyroid hormone reduces levels of its controlling hormone (TSH), which decreases the secretion of natural thyroid hormone. Are there other causes? The obesity epidemic is spreading around the world like a viral plague. Less than 19 percent of people living in Colorado were obese, making it the skinniest state. Should bodybuilders use CLA? The supplement is safe and might promote fat use, particularly if you use the CLA-10 isomer. Other studies found a link between obesity and DNA damage, which could have an effect on fertility and reproductive capacity. Get a good night’s sleep every night; avoid caffeine in the late afternoon and evening. It decreases sexual performance, energy levels and physical fitness. Sleep in a dark, quiet room, avoid vigorous exercise before bedtime and get up at the same time every morning. (Archives Internal Medicine, 168: 587-592, 2008) Do viruses and bacteria make you fat? Scientists blame much of the obesity epidemic on overeating and lack of exercise. (International Journal Sports Medicine, in press; published online June 2008) Obese men have more abnormal sperm and less semen Obesity is a marker of poor metabolic health. In diabetics, the most favorable changes in blood sugar regulation occurred in people eating the Mediterranean diet Also, the Mediterranean diet group showed the most stable patterns for weight-loss and weight maintenance. Eventually, these health problems could result in a heart attack or stroke. 26 percent of Americans were obese, and the problem was most severe in black women (36 percent) and black men (32 percent). Government needs to take decisive action to stop the epidemic. They examined nearly 300 adults, organized according to their typical sleep duration: short, 5-6 hours; average, 7-8 hours; and long, 9-10 hours. The defining factor in obesity is physical inactivity. Good sleep patterns are critical for weight control. Exercise studies are also contradictory and short-term, with one study showing a positive effect and another study showing no improvement. No state reached the government’s goal of a 15 percent obesity rate. This interferes with sugar metabolism and creates insulin resistance, which is linked to serious health problems such as high blood pressure, increased cholesterol, inflammation, type 2 diabetes and blood clotting abnormalities. Bill Campbell and Richard Kreider reviewed the literature on the possible benefits of CLA for promoting fat loss and increasing exercise performance in humans. This is a difficult task, because the body uses muscle protein as fuel during periods of caloric restriction. According to a rating by childcom, Mississippi and Alabama had the worst records for promoting fitness in kids along with Alaska, Nebraska, Nevada, Kansas, Idaho, Wyoming, Iowa and Arizona. Researchers from Ohio State University, in a study on rats, found that giving CLA with the hormone leptin caused fat loss without interfering with insulin metabolism. Scottish researchers showed that obesity impairs reproductive capacity. America got an “F”, which stands for fat. Testosterone and luteinizing hormone (controls testosterone levels) decreased by 63 percent and 54 percent. A study from Laval University in Quebec, Canada found that nightly sleep duration predicted future weight gain. Research from Finland showed that blood testosterone levels decreased markedly in elite wrestlers who lost weight rapidly in two to three weeks. Moderate alcohol consumption prevents fat accumulation in the abdomen. (American Journal Physiology Endocrinology Metabolism, 294: E688-E697, 2008) Low thyroid function liked to obesity Low thyroid function can make you fat. Animals infected with a common human cold virus put on much more fat than uninfected animals. It suppresses the activity of hormone-sensitive lipase, an enzyme that causes the release and use of fat. However, carbohydrates are the principal fuels during exercise above 65 percent of maximum effort. Combining regular exercise and a diet containing a variety of healthy. In fact, taking up drinking in middle age increased longevity. Danish researchers found opposite results: men who drank alcohol regularly were less likely to increases waist circumference over time. They conducted a two-year study involving 322 moderately overweight, middle-aged adults who ate one of three diets: calorie-restricted, low-fat diet (lost 73 pounds); calorie-restricted Mediterranean diet (lost 101 pounds); or a non calorie-restricted, low-carbohydrate diet (lost 121 pounds). British researchers found that a high-carbohydrate meal suppressed fat use. Establishing consistent sleep patterns will make you feel batter and helps control body fat. Several well-controlled studies showed that viruses and bacteria have been linked to weight gain in animals and to heart disease and cancer on humans, so the idea is not far fetched. About 30 percent of people living in the South and Midwest do no exercise, while only 17 percent of people living in Colorado are inactive. While these plant extracts might promote fat loss, we need more research before we can recommend them as effective weight loss supplements. Feedback mechanisms control hormone systems in the body. For example, anabolic steroids suppress brain hormones that in turn reduce the natural production of testosterone. Short sleep increased the risk of obesity by 27 percent, while long sleep duration increased it by 21 percent compared to average sleep duration. Metabolism decreases by 50 percent when your body can’t secrete these hormones. Clearly, personal responsibility has failed as a national method for weight control. Blood fat changes (cholesterol/HDL) were most favorable in the low-carbohydrate and low-fat diet groups, while markers of inflammation (C-reactive protein) decreased most in the Mediterranean and low-carb groups. The study showed that rapid weight loss associated with weight class sports could have profound effects on metabolism, body composition and hormone status, which might negatively affect health and maturation in growing athletes. However, unless the mobilized fat is used in metabolism it is deposited in the liver or the muscles. So, while CLA promotes fat loss, it could have adverse health consequences. TRIAC is a breakdown product of the thyroid hormone T3 and is available as a cream. Mayo clinic researchers found that differences in the bacterial environment of the gut might also influence obesity in same people. CLA is a popular supplement with bodybuilders because of studies showing reduced abdominal fat deposition and inflammation linked to insulin resistance, diabetes and poor sexual desire. Cissus quadrangularis is a succulent berry found in the jungles of West Africa and in Southeast Asia. Numerous studies by Shalender Bhasin and colleagues found that muscle mass and the capacity for muscle hypertrophy is directly proportional to blood testosterone levels. It seems like a no-brainer that drinking alcohol increases gut fat. One reason might be that they consume plants such as cissus quadrangularis (CQ) and irvingia gabonensis (IG) that control appetite and fight fat. However, alcohol increases the risk of domestic violence and automobile accidents, so we must balance the consumption on the health with its negative effects on society. The CLA-10 isomer (a type of CLA) is probably the best type of CLA for reducing fat in humans, but it works better in mice. Scientists have added to the confusion because they can’t agree on the healthiest, most effective weight-loss diet. TRIAC could provide the benefits of thyroid hormone supplements (ie. These same viruses were more common in overweight people, so there might be a link.

Winning increases testosterone I love the smell of testosterone in the morning; it smells like victory! Cambridge University scientists affirmed what researchers have known for more than 50 year: winning increases testosterone levels. Prostate cancer is an extremely slow process in most patients, while the benefits of exercise occur quickly. Results of shoulder surgery to repair tendon ruptures, tears and shoulder impingement are very good…92 percent of patients reported a good result two and five years after the procedure. We need more research to determine if the benefits outweigh the risks. You can get too much of a good thing. A Cleveland Clinic study showed that talking on a cell phone impaired fertility in men. On a positive note, a 10-year study found no link between cell phone usage and any kind of cancer in 420,000 people in Denmark. Many people spend hours with the phones glued to their ears. Critics charge that GH supplements are a scam and that millions of Americans are spending a lot of money on a drug that could damage their health and decreases longevity. Men with prostate cancer will benefit more from the improved quality of life as a result of exercise, even though physical activity might promote cancer cell growth. Salivary cancers are rare, but the incidences are rising. In 205, the United States department of Agriculture changed that and recommended that people drink fluids when they are thirsty. Or lift weighs hard enough and long enough, chances are you will develop a rotator cuff problem. Exercise has little direct effect on insulin metabolism, but has a significant indirect effect, which makes it have a positive influence on carbohydrate metabolism through out the body. Other cancer reducing tips include micro waving food for 1 minute before grilling, flipping food often and cooking red meat medium or rare. Scientific studies and anecdotal observations from GH users suggest that it increases bone and muscle mass, decreases body fat, improves energy levels, boosts sexual performance and tightens the skin. Low IGF-1 and GH levels are linked to increased lifespan in insects and small mammals. Initial weakness of the cuff can lead to bursitis, tendonitis, bone spurs, tears and ruptures. Increased testosterone produced by winning tended to promote aggressiveness and enthusiasm, which led to more winning. The pancreas secretes the hormone insulin, which speeds the movement of glucose into the cells. People depend on cell phones for communications, internet access and entertainment. Saliva testosterone increased in stock traders when they were making money, while cortisol (a catabolic hormone) increased when the market was variable and unsettled. The food and drug administration (FDA) has approved GH supplements for brain-based short stature in children, growth hormone deficiency in adults, muscle wasting from AIDS and several obscure metabolic disorders. Also, patients benefit from exercise by improving cardiovascular and metabolic health. However, there is enough negative information about cell phones to limit their use. Those days are long gone. Researchers from the University of Pennsylvania, in a review of literature, concluded that people should drink more water in hot climates or if they are physically active. The study showed that middle aged adults gained substantial benefits from long-term growth hormone supplementation with minimal side effects. (Proceedings National Academy Sciences, 105: 3438-42, 2008) Heavy cell phone use linked to mouth cancer In the old days, when you needed to speak to your girlfriend or wife and were on the road, you pulled over to the nearest gas station and called her on a pay phone. One 10years long study from Sweden found that patients (52 men and 35 women; average age 44) given daily injections of GH for 10 years (047mg to 098mg per day) increased muscle mass, maintained body fat and improved blood markers of general health (cholesterol, HDL (good cholesterol), and hemoglobin A1c (measure of blood sugar control) (J Clin Endocrinal Metab, 92:1442-1445, 2007). Does GH therapy prevent some of the symptoms of aging in metabolically normal adults? The evidence is mixed. Water influences sodium and urea elimination from the kidneys, but it is not clear if these effects are beneficial. (American Journal of Epidemiology 167: 457-467, 2008) Urban legends about fluid requirements Until recently, health experts recommended that the average person drink eight 8-ounce glasses of water per day. Other studies found that GH increased lean mass and decreased fat, but did not improve strength or power output capacity. (Acta Physiologica, 192: 127-135, 2008) Cutting cancer risk at the barbecue Few things taste as good as a barbecued steak or burger. Growth hormone deficiency is rare and is diagnosed using an insulin challenge test. In the same general area of the shoulder you will find bursa, tendons and ligaments, all of which can become irritated or injured from trauma or overuse. This means that it takes more insulin than normal to reduce blood glucose after a meal Researchers from Australia summarized how exercise improves blood sugar regulation. Exposure to electromagnetic radiation from using cell phones before bedtime caused insomnia, headache and confusion. Physically active people can plan for increased fluid requirements by consuming more beverages at mealtime. Exercise improves blood sugar regulation Glucose (blood sugar) is the most important fuel for the brain and nervous system. (Sciences, in press; published online April 2008) Cell phones decrease sperm quality Many people seem to have a cell phone glued to their ear almost continuously. It helps if your parents are mutants. Scientists from the national institutes of health (NIH) suggest barbecuing vegetables and fruits as an alternative Marinating meats also decreases HCA production by as much as 92 percent to 99 percent. (BBC News April 14, 2008) Mutants live to be 100 years old The key to living 100 years is to choose your parents very carefully. The kidneys can only process about 1 l (about a quart) per hour. Drinking more than that increases your risk of water that increases your risk of water intoxication, which can be deadly. Experts encourage patients to do shoulder rehab exercises religiously for three to six months before resorting to surgery. They also speculated that exercises might be a way to speed drugs to prostate tumors, because blood flow to prostate cancer cells is notoriously slow. Bodybuilders should have winning attitudes if they want to make maximum gains in the gym. The same might be true in humans. Other studies found that talking on a cell phone close to bedtime could make it more difficult to fall a sleep. However, chronic shoulder problems may require surgery to repair or prevent tendon tears and ruptures. The take home message is to drink water when you’re going to exercise in the heat and don’t follow any set schedule for fluid replacement. Drinking water intake above thirst levels does not benefit the tissues and organs and will not “flush out” toxins and poisons. Also, water does not suppress appetite, promote weight loss or improve skin texture and appearance. Even a small amount of exposure (less than 2 hours per day) caused sperm cell deterioration compared to men who did not use cell phones. (American Journal Sports Medicine, 36: 987-993, 2008) Are you growth hormone deficient? Celebrities such as Sylvester Stallone have popularized growth hormone (GH) supplements as a fountain of youth. The study examined nearly 400 long-living Ashkenazi Jews and their children and compared them with younger, control subjects. They examined sperm quality in 361 men undergoing fertility evaluation and compared it with cell phone usage during the day. After a meal, carbohydrates travel from the gut into the blood stream, which causes an increase in blood glucose. Cutting down on red meat consumption may also prevent many types of cancer. These measures reduce meat temperature, which prevent the production of cancer causing chemicals. The researchers caution that the circumstances of the experiment were different from those in normal prostate cancer. Also, low levels of IGF-1 are linked to heart disease and diabetes. Unfortunately, grilling meats produces compounds called heterocyclic amines (HCAs) that increase the risk of cancer. An Israel study found that heavy cell phone use increased the risk of salivary gland tumors by 50 percent Researchers compared 500 Israelis who developed the cancer with 1300 healthy controls. (Dekalb Medical; press release May 12, 2008) Got the rotator cuff blues? If you throw, hit a tennis racket swim. During a six-day winning streak, the testosterone level of one trader increased by 74 percent. Testosterone is critical for making gains in muscle mass, strength and overall fitness. The smoke that flares back on the meat when the fat hits the coals produce other cancer causing substances called polycystic aromatic hydrocarbons (PAH). Increasing IGF-1 in your 50s and 60s might make you feel and look better, but it might also prevent you from living to 100. The study affirmed what coaches have known for years: wining triggers more winning. Glucose is broken down quickly, which makes it an attractive fuel during muscular exercise. The cuff is made up of four muscles that cause the shoulder to rotate in and out. Most adults will not meet the criteria for growth hormone deficiency but might benefit from hormone replacement therapy. Conservative treatment – rest, ice, rehab exercises and anti-inflammatory drugs is best. Likewise, unexpected losses often lead to additional losses because of decreases in testosterone and increases in cortisol. Overweight, inactive people often develop insulin resistance as they age. We have no evidence one way or the other for recommending increased water intake in the average person. However, a study from Duke University Medical Center found that human prostate tumors implanted in mice grew twice as fast in animals that ran one-haft mile per day compared to sedentary animals. This makes it easier for other cells in the body to control blood sugar and regulate insulin. Fluid requirements are so variable that it is impossible to make recommendations that are appropriate for everyone. Sperm count, motility (movement), sperm health and overall structure deteriorated with increased cell phone use. Cancers typically take many years to develop, so short-term increases in cancer rates in cell phone users is a potentially ominous observation. Most studies show no link between cell phone use and cancer, but heavy use of these devices is a relatively recent phenomenon. Exercise increases the activity of three separate signaling pathways that speed the movement of glucose into the muscle cells. Before you throw away your cell phone, a six year long British study showed that cell phones posed no short-term risk to the brain. It appears that radiation from cell phones might interfere hormones and influence many aspects of body function. The daughters of the old people in the study had lower levels of IGF-1 and tended to be 2 inches shorter than children of the control subjects Many older people take supplemental growth hormone to increase IGF-1 levels in the hope of living longer, losing fat, gaining muscle and improving skin texture. Coaches often schedule games earlier in the season that will likely result in victory. (Growth Hormone IGF Research, 18:116, 2008) Prostate cancer patients should continue exercising Regular exercise prevents colon cancer and some evidence suggests that it might prevent prostate cancer as well. A study led by Nir Barzilai from the institute for aging at the Albert Einstein College of Medicine in New York City found that centenarians had a gene mutation that suppressed the activity of IGF-1 and growth hormone (powerful growth factors). Insulin is not necessary for speeding the transport of glucose into skeletal muscle.

The soldiers exercised intensely for long hours and got little sleep or food. (Paper presented at Endocrine Society Annual Meeting, June 2008). (Journal Applied Physiology, 105:58-64, 2008) High-sugar diets are bad for you Americans eat about 300 more calories per day than they did 25 years ago-mostly in the form of high-sugar drinks and processed foods. Diets high in simple sugars promote cell inflammation, which might increase the risk of chronic diseases such as diabetes and coronary artery disease. Chemicals called ribosomal protein S6 kinase and the target of rapamycin (mTOR) are important cell signaling molecules that are sensitive to small changes in energy status and are major forces in protein synthesis. You might prevent prostate trouble as you age by eating diets low in fat and red meat and high in vegetables. (Current Opinion in Clinical Nutrition and Metabolic Care, 11: 222-226, 2008 Eggs reduce the negative effects of low-carbohydrates diets Low-carbohydrate, high-protein diets speed fat loss and maintain muscle mass, so they are popular with bodybuilders. We are also in the midst of an obesity and diabetes epidemic that seems to have no end in sight. (International Journal of Cancer, 122: 2581-2585, 2008) Eggs aren’t so bad, after all Back in the 1950s, the bacon-and-egg breakfast was standard fare. Brazilian researchers, in a review of literature, concluded that the optimal intake of leucine was different in anabolic (building) and catabolic (breakdown) states. Is there a relationship between the consumption of high-sugar foods and our creeping waist-lines? Australian researchers found that eating high-sugar foods (glucose or white bread) increased chemical markers of inflammation three times greater than eating complex carbohydrates (pasta). A University of California, Davis study led by Peter Havel, found that overweight adults gained abdominal fat when 25 percent of their calories came from fructose. Eggs also increased levels of adiponectin, which is an important marker of blood sugar control. A Japanese study found that coenzyme Q10 (100 or 300 milligrams per day for eight days) improved performance and reduced perception of fatigue during intense endurance exercise and interval training. Eating eggs as part of a low-carb diet increased HDL-cholesterol and reduced chemical measures of inflammation. Include eggs in your diet, particularly when you are eating low carbohydrates, high-protein foods. The optimal leucine dose for bodybuilders depends on training status and might be different when building mass than when cutting for a contest. It is more common in the United States and Europe than in Asian countries, which suggests that lifestyle differences might influence who gets the disease and who survives it. It seems as though every week we see a new study that provides contradictory information. Micah Drummond and Blake Rasmussen from University of Texas Medical Branch, in a review of literature, concluded that after weight training, feeding a supplement high in leucine-rich essential amino acids and carbohydrates activated protein signaling molecules that promoted protein synthesis and muscle growth. (Journal American dietetic Association, 108: 1178-1185, 2008) Zeroing in on leucine intake Many bodybuilders take leucine supplements to build muscle mass and prevent atrophy. Eggs are high in cholesterol, so they have been on the “don’t eat list for more than 30 years. Prostate enlargement causes frequent nighttime urination, urinary tract pain, urgent painful painful frequent burning urination, a weak urine stream, erection problems, premature ejaculation and increases the risk of prostate cancer. Conversely, leucine promotes muscle protein synthesis and prevents breakdown in rested athletes. The subjects were lean, healthy, young adults, so the negative affects might have been even greater in obese people with diabetes. The addition of high-fructose com syrup (HFCS) to soft drinks makes them high-calorie, low-nutrient foods. This makes sense because this key amino acid is an important signaling chemical that turns on protein synthesis and suppresses protein breakdown. The larger dose produced the greatest effects. However, consuming the supplement for 10 days had no long-term effect on performance. They work like biological computer programs to line up amino acids needed to produce new muscle tissue. Coenzyme Q10, particularly in doses of 300 milligrams per day, might prevent fatigue and boost performance during intense sprint exercise, but we need more research before we can recommend it as an effective performance-enhancing supplement. High-energy expenditure and low energy intake causes rapid fat loss, but also triggers muscle atrophy and decreased levels of anabolic hormones. It adds fluid to semen and increases semen ejection pressure during ejaculation. (American Journal Clinical Nutrition, 87: 799-800, 2008) Diets that prevent prostate enlargement Men who eat red meat, consume few vegetables and don’t drink alcohol have an increased risk of prostate enlargement. That’s changing. Unfortunately, people are gravitating toward less healthy farmed fish, such as tilapia, because they are inexpensive. Egg eaters were more overweight, exercised less smoked more and had higher blood pressure, so it’s difficult to say whether eating eggs is bad for the health or if their results were coincidental. 05 or 09g of protein per kilogram bodyweight per day had no effect on IGF-1, free or total testosterone (anabolic hormones), and fat and muscle loss in soldiers participating in an eight-day military exercise. Fruits and vegetables containing fructose are healthy foods because they are high in volume and nutrients and low in calories. The physician’s health study of more than 21,000 men showed that eating more than seven eggs per week increased the risk of premature death by 23 percent. Many scientists blame the current obesity epidemic on the high intake of HFCS. That changed as scientists linked high blood cholesterol with an increased risk of heart attack. This information has caused explosive growth in the fishing industry. Fish high in omega-3s include mackerel, lake trout, herring, sardines, albacore tune and salmon. Just when you thought you were totally confused about the ideal bodybuilding diet, scientists from Tufts University muddied the water even more. These observations might apply to over trained athletes or bodybuilders preparing for a contest. As with most things in life, moderation is the key. Bodybuilders should consume carb amino acids supplements high in leucine before and after training to maximize protein synthesis. Maybe they should eat a cold slice of watermelon. The risk of heart disease decreases by 7 percent for every 20 grams of fish consumed per day. Researchers from the University of Connecticut at Storrs, led by josephs Ratliff, found that eating eggs as part of a low-carb diet increased HDL-cholesterol and reduced chemical measures of inflammation. However, eating an egg a day increased the death rate by 100 percent in men with diabetes. To make matters worse, tilapia contains few heart-healthy omega-3 fatty acids, which is one of the reasons for eating more fish in the first place. Some athletes experience coenzyme Q10 depletion during training and might benefit from supplements. (American Journal Epidemiology, 167: in press; published online February 7, 2008) Coenzyme Q10 increases sprint capacity Coenzyme Q10 is a vitamin-like chemical that helps supply energy to the cells. Its high lycopene and beta-carotene content fights free radicals produced naturally during metabolism that are linked to aging, heart disease and immune system breakdown. High intake of fat, red meat and polyunsaturated fats increased the risk by 31 percent or more, while consuming two alcoholic beverages per day or four servings of vegetables per day decreased the risk by 30 percent or more. It works like a natural Viagra by increasing the secretion of the blood flow-regulating chemical nitric oxide (NO). Researchers from the University of Texas Anderson Cancer Center in Houston reported that prostate cancer was more likely to progress in men who ate foods high in saturated fats, such as steaks, burgers, ice cream, mayonnaise and salad dressing. Blood cholesterol often went through the ceiling- not to mention an increased risk of salmonella poisoning. The study showed that nutritional intervention could not make up for the extreme physical challenges of prolonged, intense exercise. Many health experts, however, recommended that people with high blood pressure or diabetes should limit weekly egg intake to four or less. Older adults who consumed more grains and meat and fewer fruits and vegetables had lower levels of potassium and ess muscle mass. NO plays a vital role in sexual performance, adaptation to exercise, prevention of heart disease and diabetes and maintenance of normal energy levels. They found that high acid diets might cause muscle wasting. Fructose in HFCS is highly concentrated, difficult to metabolize and promotes obesity and heart disease. Subjects given glucose gained the same amount of weight, but it was more evenly distributed throughout the body. (American Journal Clinical Nutrition, 87: 662-665, 2008) Are eggs bad for you? Twenty-five years ago, it was not unusual for bodybuilders to drink shakes containing 10 raw eggs mixed with protein powder and whole milk. Watermelon is also one of the best immune-boosting foods on the planet. Those eating more fruits and vegetables had the highest levels of lean body mass (fat-free weight) We don’t know if these results apply to young, healthy bodybuilders, but eating plenty of fruits and vegetables is an important part of a healthy lifestyle. They activate signaling pathways inside the cells that promote protein synthesis in the muscles and modify muscle protein breakdown, remodeling and repair. The high-fructose loads from HFCS are processed by the liver and end up largely as triglycerides (fats) stored in the fat cells, which promotes obesity. Egg consumption was not related to heart attacks or stroke. Each year the disease kills nearly 30,000 men and physicians diagnose nearly 200,000 new cases. (American Journal of Clinical Nutrition, 87: 1188-1193, 2008) Watermelon is the new love food Most guys pop a Viagra or Cialis pill when trying to put a little lead in their pencil. Eggs are high in cholesterol, so they have been on the “don’t eat” list for more than 30 years. (Healthmsncom, July 22, 2008) Concentrated fructose increases ab fat Soft-drink serving sizes are four to six times larger than in 1970. (Nutrition & Metabolism, published online February 28, 2008) Tilapia is unhealthy for you Eating fish containing high levels of omega-3 fatty acids reduces the risk of heart attack and heart-related sudden death. Most of us are confused about the ideal combination of protein, carbohydrates and fats in the diet for promoting muscle mass and minimizing fat. Muscle tension, blood levels of amino acids (particularly leucine) and insulin are key factors triggering muscle growth. According to scientists from Texas A&M University, watermelon contains citrulline, which helps relax blood vessels in the penis and promote erections. Baylor University scientists increased short-term sprint exercise capacity on a stationary bike (Wingate test) following ingestion of 100mg of fast-melt coQ10 supplement. The incidence of prostate cancer varies greatly around the world. Abdominal fat deposition increases the risk of heart attack, diabetes and high blood pressure. Just when you thought it was safe to eat an omelet every day, a new study showed otherwise. Watermelon helps prevent obesity and insulin resistance and is an important part of a well-balanced diet. Recent studies from Harvard and Japan showed no link between heart attack, stroke and egg consumption. Scientists from the Fred Hutchinson Cancer Research Center, Seattle found that 33 men per 1000 men develop prostate enlargement. (Nutrition & Metabolism, 5:20, 2008; published online) Increased protein intake does not prevent muscle loss during boot camp training Soldiers and bodybuilders often train extremely hard while consuming low-calorie diets. Conversely, low doses improve muscle protein synthesis, but have little effect on protein breakdown. Protein and cereal grains produce acids such as sulfuric acid, while fruits and vegetables generate alkaline chemicals such as potassium and bicarbonate. The prostate is a golf ball-sized gland located below the bladder that wraps around the urethra (the tube that delivers urine from the bladder to the outside). (Journal International Society Sports Nutrition, 5: published online March 4, 2008) Leucine speeds protein synthesis after weight training Cells use amino acids to make new proteins, but amino acids do a lot more than build proteins. A wake forest University study found that farm-raised tilapia is high in arachidonic acid, an omega-6 fatty acids, which causes inflammation linked to heart disease, blood vessel damage and cell aging. (Science Daily, July 1, 2008) High-fat diets promote prostate cancer Prostate cancer is the second-leading cancer-related cause of death in men in the United States. Following prostate cancer surgery, obese men who ate high saturated-fat diets were free of prostate cancer for an average of 19 months, while lean men following low-fat diets were free of the disease for an average of 46 months. Several well-controlled scientific studies found that egg consumption was not related to the risk of heart attack or stroke. The take-home message is that fish is good for you-as long as you eat the right kind. In catabolic states (ie, after surgery or traumatic injury) high doses of leucine prevent protein breakdown, but have little effect on protein synthesis. Amino acids activate signaling proteins in muscles that turn on protein synthesis and increase muscle fiber size. This study is more evidence of the importance of healthy diet in promoting health and preventing disease. However, alcohol increases the risk of accidents and violence, so problem drinkers should abstain. The authors made a very important point: optimal nutrition for sports varies with training status, health, age and gender. Eggs are good source of high-quality protein, supply important antioxidants that fight dangerous free radicals (linked to aging, depressed immunity and heart disease), but do not cause increased levels of LDL-cholesterol (bad cholesterol). Recent studies found that eggs are good sources of high-quality protein and supply important antioxidants that fight dangerous free radicals (linked to aging, depressed immunity and heart disease), but do not cause increased levels of LDL-cholesterol (bad cholesterol). The diets cause rapid weight loss, but can increase the risk of heart disease by promoting whole-body inflammation and reducing levels of HDL-cholesterol (the good cholesterol). Regular, moderate consumption of alcohol appears to be part of the healthy lifestyle. Eggs also increased levels of adiponectin, which is an important marker of blood sugar control. A study from the United States Army Research Institute of environmental Medicine in Natick, Massachusetts led by Joseph Alemany found that protein intake (ie. Boot camp-type training is not the best road to success for bodybuilders. Soldiers in both groups experience large decreases in IGF-1 and testosterone. There was no link between supplemental vitamins and a reduced risk of prostate problems.

With bodybuilders relying on lean red meat to supply increased protein, the need to give blood is even more substantial! There is no negative to donating blood and the potential health benefits could be amazing! So, take advantage of your local blood drive to do yourself and your community some good! Tell your friends and family to do themselves a favor and donate blood at least once a year to maintain good heart health! One last positive benefit of giving blood is that you are screened for almost every blood born pathogen which is a positive side benefit!. You will find many of the men’s formulas do not contain iron supplementations due to the implications on heart disease Men and women with a genetic abnormality that have slightly higher iron levels were found to have over two times as much chance of developing cardiovascular disease. Magnesium is very hard to get in the diet, so don’t skimp on the MgO! WHY BODYBUILDERS SHOULD GIVE BLOOD ! Bloodbanks are often low in this country and it is a great idea to give blood, it could help save your life and the lives of many people in need, but is there more benefit to giving blood other than doing the public good? Yes, it seems that giving blood for men could also save your life lessen the effects of the “bodybuilding” lifestyle. Anabolic steroids could possibly alter lipid profiles, so it is even more important for people using steroids to maintain safe lipid levels and blood pressure. Running low on minerals is like running your car with only 1 quart of oil in it. I take 1000mg of Magnesium Oxide per day as a way to supplement my diet. In addition, EPA and DHA decrease the effect of genes involved in fat storage which helps maintain lean mass while bulking. This simple mineral has the power to save lives and increase the effectiveness of your creatine supplements and it is cheap and available in safe over the counter supplements! So why aren’t we taking Magnesium? Low magnesium has been linked to increased risks for sudden death, high blood pressure, type II diabetes and cardiovascular disease. They also down-regulate genes involved in inflammation, which is an important marker of long term health. Also, a Finnish study showed that men who give blood at least once a year had an 88% reduced risk of heart attacks. Fish oil is a great source for anti-inflammatory prostaglandins and is implicated in the reduction of bowel disorders and cancer of the bowel, which is of importance to anyone who is concerned about health. These omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) have a multitude of health benefits for the bodybuilder specifically, including increased fat burning and improved sugar metabolism, which are good for obvious reasons. Fish oil causes a reduction in platelet aggregation and stickiness which reduces arterial inflammation is good for everyone, including the bodybuilder, but especially one who takes anabolic steroids or the pro-steroids found on the market (which are steroids by the way). Good magnesium intake is associated with improved insulin sensitivity, optimal lipoprotein levels, suppression of abnormal heart rhythms, reduced blood pressure, headache relief, and improved exercise capability. Magnesium can also augment your use of creatine by helping the cells take in more creatine via increased membrane permeability and osmotic factors. The average American is not even close to the lowest RDA dose of 420mg. Finally, fish oil have been shown to reduce liver tumor metastasis and formation, which is a good thing for people that chronically take anabolic steroids. Men have a higher incidence of heart disease and congestive heart failure than women and one of the possible causes is the higher blood iron levels found in men. Fish Oil contains two main ingredients; DHA and EPA. One of the reason for men’s version of multi-vitamins is the difference in need for iron between men and women. It might still get you around, but your chances of failure are higher than if you don’t run ar optimal fluid levels! With magnesium being so inexpensive, you can’t afford to miss this crucial mineral in your supplement plan. Colon cancer is a very common form of cancer that affects millions of people. (oh, plan on getting a bottle for your mom & dad if you want to help them prevent heart disease and type II diabetesI have a bottle for mom and dad). Many bodybuilders that use illegal anabolic steroids, but even standard “natural” bodybuilders should consider supplements that will spare them the heart disease associated with higher blood pressure. Magnesium can also reduce lactic acid in the cells, making it essential prior to a heavy training session if you want to squeeze the most out of each workout. Bodybuilders specifically have a tendency to have high blood iron levels due to their consumption of meat products as a way to get increased protein. Fish Oil – THE ARTERIAL CLEANER Fish Oil is the first powerhouse in keeping the bodybuilder safe from heart disease. In fact I also take a baby aspirin per day to keep the damaging effects of inflammation at bay. EPA/DHA have been shown to reduce the risk of stroke and sudden death along with improving blood lipid profiles by increasing the beneficial HDL cholesterol and slightly reducing the damaging LDL cholesterol. I take 4-6 fish oil capsules per day in divided doses as a way to increase the positive effects of a healthy diet and keep blood lipids in check MAGNESIUM : THE COFACTOR FOR HEART HEALTHY MAY MAKE CREATINE PERFORM BETTER Magnesium is a very important mineral that is almost lost in our refined and cleaned water supply. All of these things are great for the bodybuilder who is using steroids/prosteroids and important for bodybuilders of any variety that want to maintain maximum health and vitality. Giving blood at least once a year is a way to reduce these harmful levels of blood iron. Remember the RDA is the ABSOUTE MINIMUM needed to prevent diseases, not the OPTIMAL dose. Unless you eat a diet VERY high in vegetables, you are probably running on the low side of magnesium.

This will help motivate you to work hard and make improvements For a beginner I would suggest that you workout 3 days per week or every other day. Eating right is not that difficult it just takes a bit of planning ahead The biggest factor to your success is being consistent with your workouts and proper nutrition. This is a great way to have a quick high protein breakfast For lunch at school or work you could: Cook foods such as chicken, beef, turkey, rice, pasta, etc. Then your body reacts by building up the muscles in order to handle the extra work and stress. Then you repeat the process of working out and rest. 1 gallon of water per day and get 8 hours of sleep each night For supplements take a multivitamin and fish oil capsules with your breakfast and evening meal. By doing this you will give your body plenty of time for recuperation and muscle growth. ahead of time and put them in a Tupperware container to reheat in the microwave. And for those who are just getting started it can be very confusing. In fact you can make great gains by training in a small home gym. For example if you ate the typical 3 meals a day and then had a protein shake in between each meal this would be a great way to “supplement” your diet with extra protein For your nutrition you should eat at least 1 gram of protein per pound of bodyweight. Nutritional supplements can help provide extra nutrients. You can follow several different workout routines and make good progress, just make sure to work all of the major muscle groups Here is a good workout routine that you can follow. Cooking on a George Foreman grill (or similar grill) is a fast and easy way to cook your meats, chicken, etc. I'd like to make gains as fast as possible, but when I ask people how I should go about it all I keep getting different answers. When you over train your body can’t build muscle and you may even lose some of the muscle you have now We can shorten the period it takes the body to recover from a workout through proper nutrition and supplements. You do not need to have much exercise equipment. When you put aside all of the hype you can see that building muscle and losing fat is not very complex What I am going to do is outline a good weight training, nutrition, and supplementation program that you can follow. A protein drink or protein bar can be considered a meal. Supplements are not designed to replace real food, but to be taken in addition to real food. I'm a complete beginner to weight training. A common mistake that people make is thinking that they will get better results if they workout for several hours everyday. Eat plenty of carbohydrates such as rice, potatoes, yams, whole wheat pasta, whole wheat bread, oatmeal, fruit, vegetables, etc. Muscles do not grow while you are working out; they grow while you are resting. for meals later in the day Make sandwiches such as tuna, roast beef, turkey, etc Mix a protein shake and take it with you in a thermos or shaker bottle Take healthy snack foods like apples, bananas, carrots, dried fruit, nuts, etc. So by gradually increasing the workload you put on your muscles your body will become bigger and stronger Once you workout you have to give your body time to repair and build the muscles through rest. Please help me, I need advice on all areas: diet, routine, exercises, supplements, etc This is one of the most common questions that I am asked. This is what is called “over training”. By eating lots of nutritious foods you provide the body with the raw material it needs for muscle growth. For protein eat foods such as beef, chicken, turkey, fish, eggs, milk, protein shakes, etc. For example, in the morning I’ll often have a big bowl of oatmeal and mix in 2 scoops of vanilla whey protein. Try to limit your fat intake, you don’t eliminate fat entirely just avoid eating excess fried foods and “junk-foods”. There is a lot more energy in a commercial gym and there is a feeling of friendly competition. . You can have a protein shake between meals and after your workouts or any other time that you are unable to get a complete high protein food meal. Besides having more exercise equipment to choose from. I understand what you are going through because I went through the samething when I began bodybuilding We all have to start somewhere and it can be overwhelming at times because people often make things more complicated then they really are. Eat a small meal every 2-3 hours. This is not true because what happens is the muscles get stressed and damaged but they don’t get a chance to recover and build up. Working out will stress and damage the muscles slightly. With this routine you split up your workouts by exercising half of your body one workout and then exercising the other half the next workout. But I would recommend that you workout in a commercial gym. Strive to drink approx.

With this routine you workout every-other-day and alternate the two workout routines. The weight that you lift for the first couple of weeks should be light enough so you can complete the repetitions with ease. Then gradually, over time increase the amount of weight that you are lifting. For the first set of each exercise, use a light weight to warm up the muscles and prevent injury. For the other sets, increase the weight so that you have to work hard to complete the required repetitions.

At this stage it is best not to complicate things, keep your routine simple and be consistent with your eating and training. The biggest factor with success in bodybuilding is to just stick with it and focus on making small improvements overtime.

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

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