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World Class Bodybuilding Forum
New Exercise and Fitness Review
A new publication (1) in the British Journal of Nutrition has caused some controversy in the nutrition field, with many on the pro-organic side hailing it as proof that organic food really is better for you. The study is garnering headlines, such as the one on Nature’s blog, that organic is more nutritious.
Part of the reason this has caused some controversy is because very few studies have ever supported a nutritional benefit to consuming organic food. In 2008, a study in the Netherlands found a beneficial effect of organic milk consumption on the incidence of eczema (2). A study in the U.S. found that organic milk contained more omega 3′s, though this is due more to animal feed than whether something is organic or not (the differences were also arguably irrelevant if you compare milk to other foods rich in n-3′s, like flax and fish) (3). Organic tomatoes were also shown to accumulate more vitamin C and phenolic compounds (antioxidants) than conventional tomatoes, while also being smaller (4) – the difference in vitamin C is pretty irrelevant, as achieving the DRI for vitamin C is quite easily done (eat 1 conventional orange). The differences were also expressed as mg/kg, so while the organic tomatoes might contain more per kilogram, they also weigh less.
The majority of research has shown that there is no nutritional difference between consuming organic or conventional foods. A 2009 systematic review (5) by Dangour on the nutrient quality of organic vs conventional food found no significant differences, besides higher nitrogen in conventional foods and higher phosphorus/acidity in organic – the PDF is free and a look at table shows all of the nutrients analyzed. A 2010 review (6), also by Dangour, followed up on the 2009 review and found no specific health benefits in the literature (besides the eczema/dairy association i mentioned above) from consuming organic food. In 2012, the Annals of Internal Medicine published a systematic review (7) on organic vs conventional food and concluded that there are not significant nutrient differences between organic and conventional foods, though organic foods were less likely to be contaminated with bacteria resistant to 3 or more antibiotics.
The known benefits to consuming organic food, from a nutrient standpoint, are pretty non-existent. This new meta-analysis doesn’t change too much about that, despite what headlines are saying. The new meta-analysis finds that organic food, on average, has higher amounts of antioxidants (flavonoids, phenolic acids, anthocyanins, carotenoids, and vitamin C) and lower levels of cadmium. What the headlines aren’t really saying much of is that organic foods also, on average, had less protein, fiber, vitamin E, and nitrates (in the case of vegetables, this is good, as opposed to those found in cured meats). The organic food, as expected, also had lower residues of synthetic pesticides. No measure of organic pesticides was taken (see below for further discussion).
Before we start to break this down, I think it’s pertinent to note that this study included 347 studies – much larger than any other review of organic vs conventional. While this might sound like a good thing, it only takes a quick glance at Table 1 to see that the overall reliability of the analyses was determined to be moderate for most of the differences, and low for many. Only 3 of the effect differences (1 antioxidant test, and flavones and flavonols) had a good reliability. The quality of the data included varies. Variability will be the theme as we explore this meta-analysis.
Expert responses of the study can be found here. Here’s my breakdown:
1. Cadmium – The results of this meta-analysis found that cadmium levels were mainly lower in cereal grains, with very little difference for vegetables. Cadmium intake in the US is, on average, 11.06mcg/day (22) and uptake by plants largely depends on the amount of cadmium present in the soil/growth medium, the soil’s pH, the species of plant, and what part of the plant is being eaten (8). The uptake of cadmium differences seen in this study likely represent differences in Cadmium concentrations in the soil. Eating organically won’t necessarily reduce your cadmium intake, unless you know the soil your organic food was grown in was low in cadmium – a recent study (9) found that those consuming organic wheat ingested slightly more Cadmium than conventional in Belgium, and both were significantly lower than the European Acceptable Tolerable intake of 100mcgs/d. The WHO sets a tolerable monthly intake of 25mcg/kg body weight (10) – US averages, derived from conventional foods primarily, are about 6mcg/kg/month, well within tolerable limits. While the authors of the meta-analysis suggest that reducing Cadmium from all sources is a good idea, this begs the question of whether choosing all organic food is the best way to do so. The EPA (11) doesn’t identify reducing cadmium from food sources as a major concern ( and suggests reducing intake of shellfish, kidney and liver meats if you’re going to focus on food sources). They cite that the level of cadmium in our body from food is .0004mg/kg/day,a level 10x lower than that which causes kidney damage in cases where individuals consume food contaminated with excess cadmium. Cigarette smoking and inhaling cadmium are the larger concerns. Ultimately, Cadmium from cereal grain doesn’t appear to present much of a threat, and the amount of Cadmium in food will depend on the amount in the soil, which varies significantly. This idea of heavy metal toxicity reminds me of a nice article in Slate about heavy metals in organic fertilizers, the need to trash the organic/conventional dichotomy and embrace biotechnology – see here.
2. Global Data – this variation in cadmium speaks to one issue I have with the study’s presentation in the news – how applicable is it to the U.S.? Regarding cadmium levels in the US, the USDA’s National Organic Program leaves it up to farmers to manage their own plants/animals to avoid heavy metal toxicity – so it’ll depend on the individual farm. This meta-analysis looked at data from all over the world – approximately 70% of the studies took place in Europe. The rest took place in the USA, Canada, Brazil and Japan. US consumers using this study to justify buying organic are basing that conclusion off of data from agricultural systems outside the U.S., and from food grown in radically different environments. Take a look at the range in the Confidence Intervals and you’ll see pretty sizable variability in many of the compounds analyzed. The theme of organic vs conventional is that there is much variability between farms (practices, soil quality, weather); you really can’t be sure that what you’re buying reflects global averages.
3. Pesticide differences – much of the concern about buying organic seems to be the fear that conventional foods are sprayed with harmful chemicals. For one, organic is sprayed with chemicals too; according to the most recent Nutrition Reviews publication on this topic (17), about 20 chemicals are used in organic agriculture – the safety of several, including rotenone, Bacillus thuringiensis spores, pyrethrins and sodium fluoride has been questioned. Regarding toxicity of the pesticide residues found in conventional foods, and much of the reason I’m not concerned with dietary exposure at current levels, see the work of Carl Winter (12,26) (exposure to pesticides through non-dietary routes is another, much more important story- see here, and here). For a nice comparison of organic vs conventional pesticide use, and their effects on health and the environment, I encourage you to read this Scientific American article- here, the response here, and the response to the response here . I would love to see more studies looking at the organic pesticide residues and their health effects. My lack of concern about dietary pesticide exposure isn’t to downplay the potential effects of chemicals used in agriculture – we should continually monitor their safety, improve upon our use of them, and ensure their environmental safety, for both organic and conventional chemicals. This persistent notion that organic isn’t sprayed with chemicals that may also be dangerous to humans/environment is absurd. I feel it’s important to also note that, in toxicology, there are several models of toxicity – while many are familiar with the linear models (toxicity increases as dosage does), there is another model known as the hormetic model (essentially, low levels good, high levels bad). As a real world example of hormesis, think of exercise – it induces low levels of oxidative stress that activate the body’s defense systems and adaptation, which lead to health benefits (18, 19). It’s been proposed that low levels of pesticides (as well as antioxidants, which I’ll discuss below) may work in this same way (20,21). I wouldn’t directly apply this thinking to humans until we have further strong data, but it certainly deserves further research, and challenges the way we think about eliminating all sources of ‘toxic’ chemicals.
4.Antioxidants – The antioxidant differences in this study are probably the biggest reason this study has gotten so much press. The differences between organic and conventional are certainly intriguing, though not very surprising. Most compounds we think of as ‘antioxidants’ are actually plant defense compounds. If you reduce the amount of pests in the environment of a plant, it’s not surprising it’d produce fewer defensive molecules.When we say antioxidants, it’s pertinent to note that there are essential ones, like vitamin C and E, and then there are the non-essential ones in the food matrix (flavonoids, and phenolics), whose role science is only beginning to understand. Consumers tend to think of antioxidants as a good thing, largely because epidemiological evidence shows high consumption of fruit/vegetable intake (13), rich in these compounds, protect against a number of causes of mortality. While it’s easy to think “more is better” when we’re talking about antioxidants, it’s important to remember that an optimal intake level has not been determined. It’s a sizable jump to state that consuming more of these compounds will lead to better health outcomes – the fact remains, we have little data to support saying this. I’m skeptical that the differences seen in this meta-analysis would have much effect on health outcomes – the classes of chemicals looked at are quite heterogeneous, but in general, the bioavailability of these non-essential antioxidants is quite low (see here) – while reports stating ‘organic has up to 40% more antioxidants than conventional’ may sound significant, the reality after factoring in bioavailability is likely much less substantial. Most importantly, all of the benefits attributed to consuming foods rich in these non-essential antioxidants come from epidemiological/observational data where individuals were consuming a mix of organic and conventional foods (highly likely that majority was conventional). It’s easy to only look at the positive effects of these compounds, but they do have potentially undesirable roles too e.g. polyphenols have been shown to inhibit iron absorption (15,16). For a good review of antioxidants and cancer, see cancer.gov’s take on the issue – here – in short, we’re far from having enough data to make any general statements specifically about antioxidants and long-term health; consuming some, within normal dietary ranges, is likely beneficial. . The moment there is data to suggest a benefit from consuming the amounts in organic, I will certainly change my opinion. As of now, the ‘best’ data about organic food consumption and cancer that I know of comes from a 9.3yr long study following individuals consuming varying amounts of organic foods (14) – no reduction in the incidence of cancer was seen, except for Non-Hodgkin Lymphoma – this study has a lot of limitation in drawing too many conclusions either way. While we’re talking about cancer, reviews have not supported a role for synthetic pesticides in cancer – see here. If one is really concerned about the antioxidant differences in organic vs conventional produce, I’d suggest a cheaper alternative of consuming a couple cups of brewed green tea per day, an excellent source of polyphenols with well documented health benefits (23,24,25).
As a future clinician, I have yet to see any data (including this meta-analysis) that would lead me to tell individuals to consume organic foods over conventional, from a nutritional standpoint. The increased cost of organic food is certainly something to be weighed into this equation. There is much sentiment revolving around this issue, and while education is important/fear-mongering should be limited, I think it’s important to hear the concerns of individuals surrounding the consumption of non-organic foods, address them as best as possible, and work with patients/clients to achieve a nutritionally adequate diet that they are comfortable consuming.
As a scientist, I see the simplistic dichotomy between ‘organic’ and ‘conventional’ as highly problematic. I fully admit that I am nowhere near an agriculture specialist, but it doesn’t take one to realize that there is inherent, significant variability in organic – different farms, soils, weather conditions, types and amounts of ‘natural’ pesticides/herbicides used, self-monitoring of heavy metal exposure, large scale vs small scale, irrigation systems, post-harvest processing, storage conditions, etc. From what I’ve gathered from those more knowledgable than I in the agricultural sciences, the ideal food system will go beyond simple terms like organic and conventional, and will likely utilize technologies/methodologies from both sides (note that this would make this ideal food system inherently not ‘organic’ and why I do not support an entirely ‘organic’ food system). If we’re calling for the ideal food system, we should be calling for the best practices, not the most idealistic sentiments.
It’s important to acknowledge that many choose to eat organic foods beyond nutrition-related reasons. I certainly support endeavors to eat for more than just nutrients, but again, it’s important to be critical about whether the solution is as simple as ‘organic’ versus ‘conventional’ – is large scale organic going to fight for workers’ rights and social justice issues much like a small farm that can’t afford a USDA certified organic label? Is your organic food really free of ‘chemicals’? Or is it simply grown using non-synthetic chemicals, with just as fear-mongering toxicity data? Are organic monocultures really much better than conventional? Is an organic factory farm better than a conventional factory farm? Is the health of an animal on a conventional farm receiving medication really better off than one on an organic farm receiving homeopathic or phytotherapeutic medicinal products? One place I think organic gets it right is the antibiotic issue – see here – the FDA is working on the overuse of antibiotics in conventional agriculture – see here. For a further read on agriculture and antibiotic use, see this scienceblogs.com post. Organic vs Conventional is hardly a black and white issue, and illustrating it as one does nothing but create a yelling match between both sides.
My frustration with organic stems from its foundation – this fairytale that everything natural is good and we must grow foods in natural ways. Nothing about agriculture is ‘natural’ – it’s an uniquely human innovation. Humans have always used technology when it comes to food – from the first application of fire, to the tractor, and now to pesticides/herbicides/genetic modification. I understand people’s discomfort with these issues – not everyone is a toxicologist, or a genomicist. It’s one thing to be skeptical of new technologies and ask for more transparency and further testing of technologies – it’s another thing to all out refuse to use these because they are ‘unnatural’. Nothing about organic pesticides/herbicides being from natural sources changes their LD50. Nothing about organic crops changes the fact that they are the end result of 10,000 years of genetic modification via artificial selection. The more advanced technologies get, the more people will fear them – it’s the role of scientists to explain these technologies to the non-scientific consumer.
We certainly live in a time where our way of producing food needs reform – agriculture is a major contributor to greenhouse gases, fisheries are being depleted, we waste an absurd amount of the food we produce, garbage from our food packaging litters the oceans and damages ecosystems/animals, workers’ rights are constantly violated, agricultural systems/economies have become reliant on a few staple crops, chronic diseases are on the rise while many still remain food insecure, and many developing countries continue to grow, developing food systems that may or may not be sustainable. Looking at these very systemic, and global issues, the fixation on organic versus conventional just seems narrow minded and myopic. In addressing these problems, we cannot afford to deny the use of any technology based on whether they fall under an organic title or not. There are 7billion+ people are the earth – that is (arguably) an ‘unnatural’ amount, and will take ‘unnatural’ solutions.
For more readings on this topic, I suggest exploring the following:
http://rodaleinstitute.org/organic-p…leen-merrigan/
http://www.biofortified.org/
http://www.safefruitsandveggies.com/…nel-report.pdf
http://envirocancer.cornell.edu/fact…foodSafety.pdf
http://npic.orst.edu/health/residue.html
http://blogs.scientificamerican.com/…l-agriculture/
http://www.hendpg.org/
http://www.fao.org/fileadmin/user_up…t_Jan_2012.pdf
http://www.fao.org/docrep/u8480e/u8480e0l.htm
http://www.newyorker.com/online/blog…fied-food.html
http://www.businessweek.com/articles…feed-the-world
http://www.ams.usda.gov/AMSv1.0/ams….ome&acct=AMSPW
http://www.cdc.gov/narms/resources/threats.html
1. http://journals.cambridge.org/action…07114514001366
2. http://journals.cambridge.org/action…07114507815844
3. http://www.plosone.org/article/info%…l.pone.0082429
4. http://www.plosone.org/article/info%…l.pone.0056354
5.http://ajcn.nutrition.org/content/ea…09.28041.short
6.. http://ajcn.nutrition.org/content/ea…29269.abstract
7. http://www.ncbi.nlm.nih.gov/pubmed/22944875
8. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1764924/
9.http://www.tandfonline.com/doi/abs/1…1#.U8LNh42VkSQ
10. http://www.who.int/ipcs/features/cadmium.pdf
11. http://www.epa.gov/osw/hazard/wastem…ts/cadmium.pdf
12. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3135239/
13. http://jech.bmj.com/content/early/20…ch-2013-203500
14. http://www.nature.com/bjc/journal/v1…c2014148a.html
15. http://www.ncbi.nlm.nih.gov/pubmed/22417433
16. http://www.sciencedaily.com/releases…0823152309.htm
17.http://www.ncbi.nlm.nih.gov/pubmed/19087390
18. http://www.ncbi.nlm.nih.gov/pubmed/16804022
19. http://www.ncbi.nlm.nih.gov/pubmed/15834665
20. http://toxsci.oxfordjournals.org/con…2/246.full.pdf
21. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2836150/
22. http://www.nature.com/jes/journal/v1…l#figure-title
23. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991093/
24.http://www.ncbi.nlm.nih.gov/pubmed/24861099
25.http://www.sciencedirect.com/science…39475314000477
26. http://www.ncbi.nlm.nih.gov/pubmed/19059451
Posted 13th July by Kevin Klatt
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New Exercise and Fitness Review
ZMA is a combination of zinc monomethionine/asparate and magnesium aspartate plus vitamin B6. It’s strongly supported by clinical research to be an effective supplement for enhancing muscle recovery, boosting muscle size and strength, and even aiding fat loss.*
I’ve been recommending ZMA supplementation for many years. Yet because ZMA is just a mineral supplement—and other supplements like creatine and NO-boosters seem to promise more—few people feel the need to bother with ZMA. That’s unfortunate. If you’re someone who doesn’t feel that taking ZMA is critical for your results, you may change your mind after reading this article.
ZMA is not a testosterone booster. Yes, research shows that it may help athletes maintain higher testosterone levels during intense training periods, though it is not designed to boost levels of the primary muscle-building hormone. It’s simply the most effective way to supplement with two very critical minerals: zinc and magnesium.
Zinc is an essential mineral with antioxidant properties that stimulates the activity of many enzymes in the body. These enzymes are critical for numerous biochemical reactions. Zinc has been found to be critical for protein synthesis, the molecular mechanism that leads to muscle recovery and growth.
Numerous research studies have suggested that zinc and magnesium help enhance muscle size, muscle strength, and fat loss, not to mention overall health and well-being.*
Magnesium is also an essential mineral involved in numerous reactions in the body. It’s important for healthy function of the cardiovascular system, metabolic rate, and of course bone health.* Together, zinc and magnesium offer a wide assortment of physique and performance benefits.
In fact, numerous research studies have suggested that these two minerals help enhance muscle size, muscle strength, and fat loss, not to mention overall health and well-being.*
Research suggests that ZMA has significant anabolic benefits. A study performed at Western Washington University (Bellingham) had NCAA football players take ZMA or a placebo every night during an eight-week spring training program. They reported that the athletes taking the ZMA supplement experienced more than a 30-percent increase in testosterone levels, and about a 5-percent increase in levels of the insulin-like growth factor 1 (IGF-1).* Those taking a placebo had a 10-percent decrease in testosterone levels and a greater than 20-percent decrease in levels of IGF-1.
In addition to the improvements in their anabolic hormone levels, the ZMA-supplemented athletes made significantly greater gains in strength and power, and achieved better sleep quality, than a placebo group. Better sleep quality also helps to aid muscle recovery from tough workouts. These benefits occurred in the ZMA group despite the fact that the analyses of their diets found that the athletes were all consuming well over the recommended intake for zinc. In addition to the study performed by the Western Washington University researcher, several other studies have also found that zinc and magnesium offer potent anabolic properties.*
Better sleep quality also helps to aid muscle recovery from tough workouts.
A 2007 study from Selcuk University (Konya, Turkey) reported that four weeks of zinc supplementation in men increased testosterone levels at rest and after exercise.* The same researchers also found similar results for zinc supplementation on testosterone levels in a prior study with competitive wrestlers. Researchers from the USDA reported that zinc depletion decreased muscle endurance in subjects. This means that maintaining optimal zinc levels is critical for your ability to complete a number of reps with a given weight.
The same Western Washington University research team that did the ZMA research also discovered in an earlier study that when subjects supplemented with magnesium while following a 7-week leg training program, their leg strength increased by 20-percent more than those taking a placebo.*
Both zinc and magnesium are also suggested to blunt cortisol, a catabolic hormone. German researchers found that triathletes taking a magnesium supplement for four weeks maintained healthy cortisol levels at rest and after a triathlon, as compared to athletes taking a placebo.* And Brazilian researchers also reported that subjects supplementing with zinc maintained healthy cortisol balance.*
ZMA may also boost growth hormone (GH) levels, albeit indirectly. ZMA enhances sleep quality due to magnesium’s ability to normalize and extend stage 3 and stage 4 slow-wave sleep. This is critical, as deeper sleep can help to raise GH levels, which peak during the night.
Zinc is also critical for maintaining thyroid hormone production. This is important for keeping your metabolic rate (the amount of calories you burn each day) and fat-burning capabilities up. Being low in zinc can limit thyroid hormone production, and compromised thyroid hormone function results in a lower metabolic rate, which makes it harder to drop body fat. Research confirms that when your diet is low in zinc, thyroid hormone levels fall and resting metabolic rate drops.
One study from the University of Massachusetts (Amherst) found that subjects placed on a low-zinc diet had significantly lowered metabolic rates. When the subjects took 25 mg of zinc each day for 20 days, their metabolic rate jumped up to levels that were higher than even before they followed the low-zinc diet.* The Selcuk University studies also showed that four weeks of zinc supplementation increased thyroid hormone levels in male wrestlers and sedentary men.
It appears that zinc is not only critical for thyroid function, but also for maintaining levels of the hormone leptin. This hormone is also important for keeping your metabolic rate high as well as keeping hunger down. Being deficient in zinc has been shown to significantly lower leptin levels.
It is well established that zinc is critical for immune function. Zinc affects multiple aspects of the immune system. Research from the Cleveland Clinic suggests that supplementing with zinc helps to support a strong immune system.
Zinc also functions as a powerful antioxidant. This mighty mineral activates an enzyme that may help support overall health and immune function.* Zinc’s powerful antioxidant properties can enhance not just your health but your post-workout recovery as well. Zinc’s immune-boosting effects can help to keep you healthy and in the gym.
Research has confirmed that athletes are often deficient in both zinc and magnesium. This is most likely due to several factors, such as zinc lost through sweat during training, increased use of zinc by the body for recovery and protein synthesis following training, and an increased loss of zinc through urine. There may also be dietary factors involved.
Refined sugars, as well as white-flour products such as white bread, can lower blood levels of zinc and magnesium.
Refined sugars, as well as white-flour products such as white bread, can lower blood levels of zinc and magnesium. Foods rich in calcium, such as dairy products, inhibit absorption of both zinc and magnesium by the small intestines. Copper, as well as foods rich in phytates (phosphorous compounds found in whole-grain breads, cereals, and legumes) also hinder the absorption of zinc by the small intestines. And alcohol decreases the absorption of zinc and magnesium, and increases their loss through urine.
Given that you likely are not adequately absorbing the zinc from your whole foods, and that you are losing large amounts of the zinc that you do absorb, you should seriously consider taking a ZMA supplement to maximize muscle mass and strength gains, as well as to drop body fat and support healthy immune function.
If you are using my Vita JYM multivitamin, it is critical that you use ZMA. I omitted zinc and magnesium from Vita JYM to prevent their competition with other nutrients, and to allow for the maximal uptake and utilization of zinc through ZMA.
While taking a plain zinc and magnesium supplement together may provide you with adequate amounts of these important minerals and cost less than a ZMA supplement, I still suggest you spend the money on ZMA. The form of zinc and magnesium used in ZMA is a chelate known as zinc monomethionine/aspartate and magnesium aspartate.
This form helps to minimize interference in the absorption of both these minerals. Furthermore, this form of ZMA provides zinc and magnesium aspartate in the proper dosage, while also serving up the proper amount of vitamin B6, which aids magnesium uptake and utilization by the body.
Specific dosages were found to produce positive effects in athletes’ hormone and strength levels. Men should look for ZMA supplements that provide 30 mg of zinc, 450 mg of magnesium, and 10-11 mg of B6; no more, no less. Women should take a 20 mg dose of zinc, 300 mg of magnesium, and 6-7 mg B6. Since a full dose of ZMA is usually 3 capsules, the dose for women can be achieved by taking 2 capsules. Also, be sure that it lists ZMA from SNAC Systems on the label. Anything else is not true ZMA.
Be aware that, with zinc, there can be too much of a good thing. Taking in too much zinc—upwards of 50 mg of absorbed zinc— can lead to negative effects on the immune system and metabolic rate, adversely impact muscle recovery and growth, and even reduce levels of HDL (good) cholesterol. It can also interfere with copper uptake. In other words, the effects will be the opposite of what’s intended in the first place.
What about magnesium? Taking more than 450 mg of it can actually interfere with optimal sleep.
One of the most important aspects of supplementing with ZMA is timing. I have always recommended taking it about 1 hour before bed and 1-2 hours after you eat. This will not only help to maximize its uptake and utilization, as clinical research confirms, but taking ZMA at this time of day will also enhance sleep quality.
It’s critical that you do not take ZMA with any food, particularly food rich in calcium, like dairy. Both zinc and magnesium are poorly absorbed when taken with food. Sometimes, it’s a two-way street. Calcium, for example, interferes with zinc uptake while zinc interferes with the absorption of amino acids. One way to enhance the uptake of ZMA is to take it with 5 mg of BioPerine, a black pepper extract that’s been found to enhance absorption.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
You know that branched-chain amino acids (BCAAs) are important for muscular energy and growth, but you might not know the best ratio of BCAAs. The Supp Guru has you covered!
For many people, post-workout recovery includes a dose of fast-acting carbohydrates. But do you really need carbs as part of your post-workout meal for optimal gains?
Carnipure is the most popular, highest-quality L-carnitine on the market. It’s a popular ingredient in energy drinks, post-workout supplements, and on its own. Here’s what you need to know to get the most out of it!
New Exercise and Fitness Review
Name: Todd Bumgardner, MS, CSCS
Occupation: Co-founder of Beyond Strength Performance. Strength and conditioning coach and manual therapist at Ranfone Training Systems.
Website: beyondstrength
performance.com/todd-bumgardner-m-s
Most experienced gym rats align themselves with one of two training modalities: powerlifting or bodybuilding. The goal is either strength or size. While a dichotomy exists between the training styles, there also exists a middle ground in which they’re complementary. Here, strength is used to build size.
Once a lifter has passed the beginner stage, his or her body needs greater amounts of stress to continue growing. There are numerous advanced hypertrophy techniques to choose from, but when approached from a strength standpoint instead the size equation remains simple: Lift the most weight possible while employing the greatest volume possible. What’s possible, in this instance, is governed by recovery.
Increased strength can be a catalyst for increased muscle mass, but it requires a specific toolkit and training approach. How, then, do you use strength to build size? By using these training-tested techniques approved by powerlifters and bodybuilders all over the globe!
Cluster sets utilize rest between reps to help you accrue a total amount of reps with a heavier weight than is normally possible in a straight set.
“Cluster sets utilize rest between reps to help you accrue a total amount of reps with a heavier weight than is normally possible in a straight set.”
To perform a cluster set of, say, 5 reps, you employ 5 single reps with 20 seconds between each rep until 5 total reps are achieved. In other words, do one rep, rest 20 seconds, do another rep, rest 20, and continue in this fashion until you’ve completed all your reps. Clustering reps like this allows you to achieve more volume per set with weights you normally couldn’t use for that many reps.
For example, let’s say you can bench press 225 pounds for a straight set of 3 reps. By adding rest between reps, you could add 2 more reps to the set and press 225 for 5 total reps. Heavy weight for more volume equals bigger muscles.
This, of course, isn’t the only way to arrange your cluster set; clusters of 2 and 3 reps are also useful depending on the application.
Cluster sets can be arranged in two ways: to load the day’s main lift, or to extend the day’s main lift. Let’s explain using examples.
Loading the Main Lift | |||||
| Exercise | Total Sets | Total Reps Per Set | Clusters @ % 1RM | Rest Between Clusters | Rest Between Sets |
| Squat | 3 | 8 | 4 x 2 @ 85% | 20 seconds | 2 minutes |
You wouldn’t normally be able to do 8 straight reps with 85 percent of your 1-rep max (1RM), especially for 3 sets. But here your 8 reps are broken down into four 2-rep clusters per set, so you squat 85 percent of your 1RM for 8 reps. This allows you to achieve greater volume with heavier weight and build more muscle!
Extending the Main Lift | |||||
| Exercise | Total Cluster Sets | Total Reps Per Set | Clusters @ % 1RM | Rest Between Clusters | Rest Between Sets |
| Squat | 2 | 5 | 2×2, 1×1 @ 85% | 20 seconds | 2 minutes |
“The weight is kept heavy to build strength while also engaging size-building volume.”
Clusters are also great for extending your main lift, which would first be done with straight sets. To put this into practice, let’s say you complete 4 straight sets of 3 reps on the squat, but you want to continue to build volume with that lift. Extend your main lift by adding cluster sets after your straight sets. This cluster application works well during heavy, absolute-strength-training phases. The weight is kept heavy to build strength while also engaging size-building volume.
When using clusters to extend your main lift, use the same weight you did for your straight sets. (In some cases, slightly more.) This ensures you achieve more hypertrophy by amassing volume with heavier loads.
In the example above, your cluster set would consist of 2 sets of 2 reps and a set of 1 rep, each set separated by 20 seconds rest. After you complete all 5 reps, rest two minutes before completing a second time (two total cluster sets).
Hypertrophy fanatics often espouse time-under-tension’s muscle-building virtues. Their enthusiasm isn’t unwarranted—increasing a muscle’s time under tension promotes growth. What’s key, however, is keeping the intensity high while maintaining the tension. Heavy eccentrics, sometimes called negatives, tap into your strength and provide that key.
Eccentric muscle contractions—lowering a weight rather than lifting it—are the most damaging. As a result, eccentrics trigger the most inflammation and have an increased propensity to restructure muscle. If you create a lot of muscle damage, your body will adapt by adding more muscle so the same stimulus isn’t as damaging the next time around.
But the process requires heavy weight. Light eccentrics teach control, but creating a disruption that will build muscle requires intensity to the tune of 75-85 percent of 1RM. (Unless you have a trained and dedicated spotter, I wouldn’t recommend using 90 percent or more of your 1RM for extended eccentrics.)
You’ll lower these heavy loads during eccentric phases for as long as 4-6 seconds while completing 3-6 reps in this manner per set. As the load increases, you’ll extend the length of the eccentrics and decrease the reps per set.
Exercise selection is paramount: You must choose exercises that have a pronounced eccentric phase. Squat variations, bench-press variations, rowing variations, and Romanian deadlifts work best.
“Squat variations, bench-press variations, rowing variations, and Romanian deadlifts work best.”
Heavy eccentrics are well-suited for loading main and assistance lifts. Here’s a programming snapshot of each.
Heavy Eccentric Main Lift | |||||
| Exercise | Total Sets | Total Reps Per Set | Length of Eccentric | Percent of 1RM | Rest Between Sets |
| Bench Press | 5 | 3 | 5 seconds | 80% | 2 minutes |
The reps per set are kept low and the eccentric contraction is kept in the mid-range timeframe because the load is at 80 percent of one-rep max. The eccentric could stay at five seconds as the load is increased to 85 percent, but it’s often advantageous to decrease the length to four seconds to maintain quality reps. Doing 5 sets supplies a total volume that spurs adaptation.
Heavy Eccentric Assistance Lift | |||||
| Exercise | Total Sets | Total Reps Per Set | Length of Eccentric | Percent of 1RM | Rest Between Sets |
| Dumbbell Bench Press | 3 | 5 | 6 seconds | 75% | 90 seconds |
Assistance eccentrics require a few programming alterations. Total volume remains, but we’re dropping the load and increasing the length of the eccentric phase. These alterations maintain muscle-building stress while preserving the nervous system. If you keep the load high, it’s likely that your nervous system would receive more input than it could handle. The result is overtraining accompanied by minimal gains.
Heavy eccentrics are a great loading choice to apply early in your training season. They build muscle and soft-tissue resiliency while setting the neurological stage for big strength gains. This takes place, of course, as you pack mass on your frame.
In the end, size and strength training aren’t always mutually exclusive; hypertrophy is often the result of strength-building strategies. If you’ve surpassed the basics, it’s time to employ these lifter-tested techniques to gain new levels of mass and strength.
Stepping up to the barbell for a new PR? Here’s your 5-step mental checklist for crushing your one-rep max!
Build a stronger squat and deadlift by focusing on your foot position. Here’s an approach that will help you put your strongest foot forward!
Complacency is a death sentence for any training program. Use these methods that create sustainable plans of action to lift, run, and live with purpose!
New Exercise and Fitness Review
When it comes to your diet, forget the fads and start with science. Multiple studies have suggested that higher-protein diets result in greater weight loss, greater fat loss, and higher preservation of lean mass than diets poor in protein.1 Despite these excellent findings, most people’s diets seriously lack in the protein department.
I’m going to help you easily add more protein into your diet with five simple strategies. Before we attack that, however, it’s important to establish how much protein you should actually be eating on a daily basis. Let’s look at the details.
The Dietary Reference Intakes (DRI) specifies that the dietary protein requirement for all individuals 19 and older is 0.8 grams of protein per each kilogram of bodyweight per day.1 If you think that sounds low, it is! This amount would be just enough to meet the baseline functions of your body and prevent nutritional deficiency.
A study in the Journal of Sports Science recommends that dietary protein intake for an athlete is 1.3-1.8 grams of protein per each kilogram of bodyweight.
For those of us regularly performing resistance training or taxing endurance activities, our protein intake needs to be a lot higher. The body needs protein to function optimally, adapt to the challenges we are placing on it, and synthesize new muscle in response to these challenges.
A study in the Journal of Sports Science recommends that dietary protein intake for an athlete is 1.3-1.8 grams of protein per each kilogram of bodyweight to allow for optimal adaption.2
The same study also found that elevated protein consumption—as high as 1.8-2 g of protein per kilogram of body weight—may help prevent muscle loss when restricting calories to promote fat loss.2
Fulfilling your protein intake requirements takes a little thought and a spot of math. I’ve taken care of the math for you, but you need to decide which category you fall into.
If you’re not accustomed to eating as much protein as suggested, you might feel like there aren’t nearly enough meals in the day to ingest hundreds of grams of protein. I promise you it is possible, and actually pretty easy, as long as you plan your meals ahead of time.
By incorporating protein into each meal and snack you eat every day, the total will add up quickly. For example, if you weigh 150 pounds and you’re trying to preserve muscle while restricting calories, you should eat about 140 grams of protein daily. By breaking up those calories into something like six meals per day, then you can get to your total by eating about 23 grams of protein each time you eat.
If you’re not sure how to get 23 grams of protein into each meal, here are five easy ways to help. Implement these into your daily habits and you’ll be surprised how quickly you can increase your protein intake without making any inconvenient changes to your lifestyle!
A little preparation will get you a long way. Being busy isn’t an excuse to eat poorly. If you make meals in bulk and pack them up, you can consistently have a week’s worth of healthy food at your fingertips.
A little preparation will get you a long way. Being busy isn’t an excuse to eat poorly.
Even if you don’t want to go full-blown meathead and eat only out of Tupperware, preparing some snacks and lunches to get you through the workday makes a world of difference.
Most grab-and-go snacks don’t need to be refrigerated. For this reason, carb-heavy snacks like pretzels, cookies, crackers, and granola bars have become the status quo for road trips. If you want to add more protein to your diet, you’ll have to ditch these snacks, pick up a cooler, and pack real food.
If carrying a cooler isn’t an option, then invest in some jerky, nuts, or high-quality protein bars and treats like Bpi’s new Funnbar. Even if you’re not going on a long trip, packing nonperishable protein in your purse or briefcase is a perfect way to easily squeeze in another high-protein meal.
Trading carb snacks for protein snacks has the added benefit of subtracting added sugars from your diet. An influx of sugar into the body promotes the release of the fat-storage hormone insulin, which is the last thing you want flooding your body. What you do want hitting your system is fiber, which slows down the insulin response to carbohydrates while offering myriad health benefits. Funnbar is sugar-free, high-fiber, and allows you to select your protein serving size. Instead of eating a whole bar, you can eat a few chews and save the rest for later.
Greek yogurt has a thick and creamy consistency, and it’s action-packed with protein. One cup of 0% Fage plain Greek yogurt has 23 grams of protein! If you have a cup of Greek yogurt instead of your usual daily dairy snack, you’ll easily bump up your daily protein intake.
Plain Greek yogurt has a slightly sour taste, very similar to sour cream. It can be used in place of cream, milk, cream cheese, sour cream, and mayo in most recipes.
Try a dollop in place of sour cream to top your favorite foods, or simply stir in some Stevia and your favorite fruit for a healthy midday snack.
You can do a lot more with protein powder than shake it up with some water or milk. I prefer to use my protein powder for baking!
Whether you mix a scoop in to your morning oatmeal or use it to make a chocolate crumb crust, having some protein powder readily accessible is an easy way to get more protein into your diet. Adding protein powder to your recipes is also a great way to add flavor and cut some carbs.
The Bodybuilding.com healthy recipe database is full of fun ways to use protein powder. Check it out and try a recipe today!
It’s true that chicken breast and steamed broccoli have all but cornered the fit-meal market. But remember, this combo isn’t the only meal a fitness phenom can eat. Keep your taste buds satisfied by enjoying a variety of meats and flavors.
Fish, shrimp, and lobster are great sources of lean protein, and turkey breast and pork loin are great alternatives to chicken breast. You can also eat beef and lamb if you enjoy more flavor.
Fish, shrimp, and lobster are great sources of protein.
Adding some variety to your meat selection is an easy way to increase your protein intake. On those days when you just can’t eat another bite of chicken, opt for a different meat source instead of skipping the meal altogether.
Want know where to start when it comes to mass-building nutrition? Start here! These three tried-and-true benchmarks will help you transform your physique, body composition, and workout quality.
Just showing up and lifting isn’t going to maximize your muscle and strength gains. Here’s how to implement the most critical principle of bodybuilding: progressive overload.
Taking the next step in muscular development is partially about training better, but it’s just as much about removing the roadblocks to anabolism that hold you back. Are you committing any of these crimes?
New Exercise and Fitness Review
[I]by[/I] [URL="http://naturalsociety.com/author/christina/"]Christina Sarich[/URL]
[I]September 24th, 2014[/I]
Updated 09/24/2014 [COLOR=#000000][SIZE=3]
[COLOR=#000000]([URL="http://naturalsociety.com"]NaturalSociety[/URL]) An essential water-soluble nutrient, [/COLOR][B]choline[/B] is a compound needed for the most [COLOR=#555555]quintessential functions of [/COLOR]the body – especially for the liver and nervous system to function properly. While choline is not a vitamin in the strictest sense, it is [COLOR=#555555]usually grouped in as part of the B-Vitamin complex[/COLOR]. And while this compound is created in small amounts in the liver, it is essential that you obtain even greater amounts from foods.
[/SIZE][SIZE=3]Below, you will learn of [B]5 easy ways to remedy this lack of choline through diet.
[/B][/SIZE]
[SIZE=3]Choline supports our basic cellular structure, nutrient transport, and metabolism. The liver metabolizes choline for use throughout the entire body. In 1998, the Food and Nutrition Board of the Institute of Medicine decided choline, found primarily in egg yolks, was absolutely vital for health. [URL="http://blog.radiantlifecatalog.com/bid/63690/5-Ways-to-Get-More-Choline-in-Your-Diet-Secret-of-Radiant-Living"]Here’s why[/URL].[/SIZE]
[LEFT][COLOR=#000000][COLOR=#ff0000][SIZE=4]
[/SIZE][/COLOR][B][COLOR=#ff0000][SIZE=4]5 Key Benefits Choline Has on the Body[/SIZE][/COLOR][/B]
[LIST][*][SIZE=3][COLOR=#ff0000][SIZE=4][B]1. Choline Supports Structural Integrity of Cell Membranes:[/B][/SIZE][/COLOR] This nutrient plays a role in the synthesis of phospholipids, phosphatidylcholine and sphingomyelin, the important structural components of the human cell membrane.[/SIZE][/LIST]
[COLOR=#ff0000][SIZE=4]
[/SIZE][/COLOR]
[LIST][*][SIZE=3][COLOR=#ff0000][SIZE=4][B]2. Choline Supports Metabolism and Healthy Liver Function:[/B][/SIZE][/COLOR] Without enough choline, many people suffer from Metabolic Syndrome, a condition involving insulin resistance, elevated serum triglycerides, increased serum cholesterol, and obesity. Without sufficient protein, lack of choline can also contribute to fatty deposits in the liver, leading to numerous diseases.[/SIZE][/LIST]
[COLOR=#ff0000][SIZE=4]
[/SIZE][/COLOR]
[LIST][*][SIZE=3][COLOR=#ff0000][SIZE=4][B]3. Choline Supports Brain and Nervous System Health:[/B][/SIZE][/COLOR] Without this nutrient, [URL="http://www.ncbi.nlm.nih.gov/pubmed/21145918"]cholinergic neurons that make up[/URL] portions of the brain along with the parasympathetic and sympathetic nervous systems cannot develop. Choline is also a precursor to the neurotransmitter acetylcholine, which is involved in muscle function, memory, and learning among other essential processes of the body[COLOR=#ff0000][SIZE=4].[/SIZE][/COLOR][/SIZE][COLOR=#ff0000][SIZE=4]
[/SIZE][/COLOR][/LIST]
[COLOR=#ff0000][SIZE=4]
[/SIZE][/COLOR]
[LIST][*][SIZE=3][COLOR=#ff0000][SIZE=4][B]4. Cancer Prevention & Anti-Inflammatory[/B]:[/SIZE][/COLOR] Studies consistently find that people with diets rich in choline have the lowest levels of inflammatory markers such as IL-6, TNF-alpha and C-reactive protein. Furthermore, people that don’t get enough choline in their diets (for as little as a month) often have a significantly higher increase in DNA damage and cancer risk. Choline is especially important for [URL="http://cebp.aacrjournals.org/content/19/3/884.full"]mitigating risks of colon cancer[/URL].[/SIZE][/LIST]
[COLOR=#ff0000][SIZE=4]
[/SIZE][/COLOR]
[LIST][*][SIZE=3][COLOR=#ff0000][SIZE=4][B]5. Early Growth & Development: [/B][/SIZE][/COLOR]Choline is so important for brain development, that in times past, expecting mothers would eat up to five eggs a day to make sure their developing fetuses got enough of the nutrient. [URL="http://www.babycenter.com/0_choline-in-your-pregnancy-diet_10325647.bc"]Deficiency during pregnancy[/URL] has been linked to long-term learning disability and memory problems in offspring. Choline also naturally occurs in breast milk, as young children require a substantial amount to support the formation of the nervous system, which continues at a high rate into the fourth year of life. The presence of choline in breast milk is directly correlated to mom’s dietary intake, however, so consuming appropriate foods should be a priority. If unable to breastfeed, it is critical that babies receive a formula that contains natural choline.[/SIZE][/LIST]
[LEFT][COLOR=#000000][SIZE=3]
[/SIZE][B][COLOR=#ff0000][SIZE=4]Supplements vs. Food-Sourced Choline[/SIZE][/COLOR][/B]
[SIZE=3]As is the case with virtually any nutrient, you will find dozens of different choline supplements on health food store shelves. But make no mistake, food supplementation is the best way to get more choline.
Many supplements contain a byroduct from the soy industry (and we all know most soy in the U.S. is grown as a GMO). Soy lecithin, used as an emulsifier in chocolate, but also in many supplements, is not ideal. It is also often chemically extracted using harsh solvents like hexane. Pure whole foods will provide a better version of the nutrient.[/SIZE]
[SIZE=3]The current [URL="http://www.whfoods.com/genpage.php?tname=nutrient&dbid=50"]daily dietary recommendation for choline[/URL], according to the IOM, is 425 mg daily for women and 550 mg daily for men- standards that put nearly all Americans in the deficient range. Pregnant women need more, and these values are [I]minimum[/I] intake suggestions.
[/SIZE][COLOR=#ff0000][SIZE=4]
[/SIZE][/COLOR]
[SIZE=3][B][COLOR=#ff0000][SIZE=4]Enjoy all of these choline-rich foods:[/SIZE][/COLOR]
[/B][/SIZE][COLOR=#ff0000]
[/COLOR]
[LIST][*][SIZE=3][B][COLOR=#ff0000]1. Pastured Eggs [/COLOR]–[/B] A single egg yolk contains about [COLOR=#ff0000][B]115 mg of choline[/B]. [/COLOR] Pastured eggs should be included whenever possible, as they contain a superior nutrient profile. You can get creative with eggs by including egg yolks in your diet, adding extras into scrambled eggs, or by enjoying them in homemade custards or ice-creams which require eggs. You can even include them raw in your favorite smoothie (pregnant women should not consume raw or unpasteurized foods, though).[/SIZE][/LIST]
[COLOR=#ff0000]
[/COLOR]
[LIST][*][SIZE=3][COLOR=#ff0000][B]2. Raw milk –[/B][/COLOR] A single 8 oz serving of raw milk contains [COLOR=#ff0000][B]about 40 mg of choline[/B].[/COLOR] If you can’t find raw, though better since the nutrients are undisturbed, make sure to resort to organic.[/SIZE][/LIST]
[COLOR=#ff0000]
[/COLOR]
[LIST][*][SIZE=3][COLOR=#ff0000][B]3. Legumes –[/B][/COLOR] Enjoy garbanzo beans, lima beans, lentils and more to get around [B]7[COLOR=#ff0000]0 mgs of choline per cup[/COLOR][/B][COLOR=#ff0000].[/COLOR] Make sure to soak your beans so that the anti-nutrients drain away before consumption. Sprouting beans is even better![/SIZE][/LIST]
[COLOR=#ff0000]
[/COLOR]
[LIST][*][SIZE=3][COLOR=#ff0000][B]4. Nuts –[/B][/COLOR] Eating pumpkin seeds, almonds or sunflower seeds can offer approximately [COLOR=#ff0000][B]60 mgs of choline per cup[/B][/COLOR].While eating nuts can add extra calories to your diet, they are so full of nutrition, that they are worth it.[/SIZE][/LIST]
[COLOR=#ff0000]
[/COLOR]
[LIST][*][SIZE=3][COLOR=#ff0000][B]5. Cruciferous Vegetables –[/B][/COLOR] Cauliflower, cabbage, bok choy, and broccoli, among other cruciferous vegetables, contain around [COLOR=#ff0000][B]65 mg of choline per cooked cup[/B].[/COLOR] Make sure you don’t overcook them, though. Steaming or lightly sautéed in ghee is the healthiest way to get your vegetables if you don’t just eat them raw. Ghee also helps the body absorb the nutrients in the vegetables you eat.[/SIZE][/LIST]
[SIZE=3]You can also enjoy choline is several meats such as liver, but for vegetarians and vegans, the above sources are just as good. [B]
[SIZE=4][COLOR=#ff0000]
Start eating your choline today and enjoy better health.[/COLOR][/SIZE][/B][/SIZE]
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