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The Idiot Proof Diet

Coffee and Cholestrol

9 to 5 Dieting

Coffee May Fight Liver Cancer

10 Weight Loss Myths

Top 5 Nutrition Bars

Basic Nutrition Guidelines You Need To Follow

Rating Diet Ice Creams

Getting Big and Strong on a Vegan Diet

Fibre

Food and Nutrition

Amazing Graze, The best snacks for runners. 

16 foods dieters cannot live without

Post workout rebuilding

Take the weight off and keep it off 

Protien Quality

Why Bananas?

Special Report: Trans Fat

Safety of artificial sweetners

Do nutritional needs change

What should I eat as a pre-event meal

The role of nutrition in martial arts, police,  and military personnel

So you want to be a fitness model?

The safety of low carb diets

11 Nutritional tips to make progress

The Skinny on High Fat Diets

Eating Out

How to double your fat loss in the next 7 days

Check this out.  Whey Protein Chart

What Works What

Micro-Nutrients

Non-Nutrients

Vanadyl Sulfate

Abdominal machines for a muscular, flat mid-section!

How to build muscle and lost fat fast - the facts you must know.

Is your diet making you tired?

Various Nutrition Tips

Four ways to maintain weight loss

Forget dieting, use a mirror

Common myths

Coffee and Cholesterol

Does your daily morning jolt boost the risk of heart disease?

For the millions of people who depend on coffee to jumpstart their day, cholesterol is probably the last thing on their mind as they wait for the morning jolt of caffeine to kick in. In the past few years, though, more and more evidence hints that coffee can increase cholesterol levels.

Experts say that the majority of coffee-drinking Americans do not need to worry about the impact of a cup of joe on cholesterol levels. That's because most Americans drink filtered coffee, which is believed to have much less of an effect on cholesterol than unfiltered coffee. Filters seem to remove most of the cholesterol-boosting substances found in coffee.

But a cholesterol check may be in order for people who use a French press or percolator to make their coffee or who prefer espresso or other varieties of unfiltered coffee, according to Dr. Michael J. Klag, the vice dean for clinical investigation at Johns Hopkins University School of Medicine in Baltimore.

In 2001, Klag and his colleagues reviewed more than a dozen studies that looked at the relationship between coffee consumption and cholesterol levels. They found that drinking an average of six cups of coffee a day was associated with increased total cholesterol and LDL, the harmful type of cholesterol. Nearly all of the rise in cholesterol was linked to unfiltered coffee.

The coffee culprit

Although caffeine is often cast as a villain, the stimulant is not to blame for unfiltered coffee's effect on cholesterol levels. According to Klag, the increase in cholesterol is believed to be caused by oils called terpenes that are found in coffee, but are mostly removed by filters.

"Persons who drink unfiltered coffee should get their cholesterol checked to make sure it is not elevated," says Klag.

The Johns Hopkins researcher notes that in a 1994 study he and his colleagues found an association between coffee consumption and an increased risk of heart disease. But most of the increased risk was linked to coffee-drinking before 1975. It was during the mid-1970s, Klag points out, that drip-coffee makers became widely used in the United States, making filtered coffee the norm.

Although Klag advises his patients who drink unfiltered coffee to switch to filtered brew, he says that not everyone needs to be overly concerned about the effect of unfiltered coffee on cholesterol. He notes that cholesterol levels are a "combination of how you live, what you eat and what genes you inherit." A healthy person with low cholesterol probably does not need to worry too much about the effect of coffee on cholesterol levels, he says.

A Dutch researcher who has also documented the cholesterol-boosting effect of unfiltered coffee agrees that the risks need to be seen in perspective.

"Unfiltered coffee has much less effect on your heart-disease risk than smoking, high blood pressure or being overweight," says Dr. Martijn B. Katan, a professor at the Wageningen Center for Food Sciences and Wageningen University. "But if you want to optimize your cholesterol levels, you should avoid large daily amounts of unfiltered coffee."

Unfiltered coffee seems to boost cholesterol the most, although a handful of recent studies hint that filtered coffee may have an effect on cholesterol, too. In one study, researchers in Sweden found that people who normally drank filtered coffee experienced a small drop in cholesterol levels when they stopped drinking coffee for a few weeks. The results were "surprising," according to Dr. Elisabeth Strandhagen, of Sahlgrenska University Hospital in Goteborg, who led the study.

"We have done some tests on coffee filters, but we cannot explain why the filtered coffee had this effect on serum cholesterol," she says.

Despite the findings, filtered coffee seems to have a much smaller effect on cholesterol than unfiltered coffee. Strandhagen encourages people with high cholesterol or who are at high risk of heart disease to choose filtered coffee. They should also avoid coffee filters that have "aroma holes," which are very common in Sweden, she says.

Pieces of the puzzle

But filtered vs. unfiltered may not be the most important question to ask about coffee and cholesterol, according to a spokesperson for the American Dietetic Association.

"People try to pin a culprit" when it comes to coffee and cholesterol, "but people do not live in an isolated world," says Dr. Gail C. Frank, a professor of nutrition in the department of family and consumer sciences at California State University, Long Beach. According to Frank, there are "several pieces to the coffee story," including not only whether people drink filtered or unfiltered coffee, but how much they drink and what they are doing besides drinking coffee, such as smoking.

And a study by Greek researchers published in the Nov. 2 issue of the Journal of the American College of Cardiology suggests that combining smoking with coffee-drinking can increase the stiffness of arteries more than each of the activities alone. "Given the frequent combination of smoking and caffeine intake, these effects on arterial function may have important implications for human health," the researchers wrote.

Filtering through old habits

When making decisions about coffee, Frank encourages people not to look for a yes or no answer. It's not a simple question of "do drink coffee" or "don't drink coffee," she says.

While unfiltered coffee may contain substances that raise cholesterol levels, many popular coffee drinks sold at coffee houses contain other ingredients — cream and sugar, for example — that raise questions of their own about cholesterol.

Instead, Frank encourages people to "filter through" their own lives and their own cardiovascular risk factors to make a decision about how much and what type of coffee to drink.

By Merritt McKinney
 

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Protein Requirements

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9 to 5 Dieting: Surviving Food Temptations

The workday grind can be a dieter's worst nightmare. Yet it doesn't have to be that way.

You're wise to avoid donuts, steer clear of vending machines and go easy on the pasta in the company cafeteria. But there's no need to chain yourself to your desk with a mountain of carrot sticks and rice cakes.

Food boredom – and there's nothing like carrots and rice cakes to bring that on – is one sure-fire way to kill a diet. Another is isolating yourself to avoid temptation.

Hope Warshaw, dietitian and author of "Eat Out, Eat Right" (Surrey Books, 2004), makes a good case for making your weight-loss efforts mesh with your work and social life.

"Reality of the matter is 'dieting' is not an on/off proposition," Warshaw says. "It's a long-term lifestyle change proposition. The longer that people think of this as temporary, the longer they will be frustrated by weight loss and regain."

Bottom line, she says, is people have to make small and simple changes in their behaviors about food, food choices and the portions they eat.

"If a person goes out to eat as part of their lifestyle, then to have long-term weight loss and control success, they need to figure out how to cope with restaurant meals," Warshaw says. "Perhaps they need to eat out less and bring lunch more, but all in all they shouldn't avoid restaurants. It only leads to pent-up desire and anxiety."

So look at it this way: If joining office mates for a coffee break or meeting friends for lunch at a favorite eatery is something you enjoy doing during the work week when you're not dieting – find ways to do it successfully when you are dieting. You're more apt to stay on track that way.

Make Obsession Work for You

You're also more likely to succeed with weight control when you stay totally focused on it, according to Daniel S. Kirschenbaum, a behavioral sciences professor at Northwestern University Medical School and author of "The 9 Truths About Weight Loss" (Henry Holt & Co., 2000).

Kirschenbaum says beginning a weight-loss program requires the same healthy obsession an athlete in training exhibits. It's all about focus, momentum and having everything fall into place at the right time.

The difficulty people have, Kirschenbaum says, is their lives interfere with this training model. First there's the donut during your morning coffee break. It's a little slip, sure, but not the end of the world.

"The problem is, one donut leads to a bag of chips at lunch and then a cheeseburger later in the day," he says. He advocates self-monitoring – basically writing down everything you eat – so you're focused on the food you consume and can avoid slippage that stymies weight loss. The idea is, if you write down that donut, later in the day you'll remember you had it and be less likely to make another slip.

Dieters Just Wanna Have Fun

So it's Friday noon. You've done a good job all week maintaining that healthy obsession with weight loss – choosing fresh fruit instead of donuts during coffee breaks and eating sensible sack lunches. But now you're itching to get out of the office and join your friends for lunch.

The good news is you've got plenty of options. But you've also got challenges. In the typical sit-down, American-style restaurant, Warshaw says portion size is your biggest challenge, followed by fat – in, on and around food.

"If you can deal with portion control and fats, there are plenty of choices," she says. You can:

Order from appetizers, salads or soups Split and share items Take food home Do a soup and salad or soup and half sandwich combo Order a vegetable plate ala carte Make special requests

In her book, Warshaw offers more tips, plus nutrition info on more than 3,500 menu items at 55 restaurant chains.

Still, whether you head to the company cafeteria or the corner deli, Northwestern's Kirschenbaum points out this simple truth: "There's no way to lose weight and keep it off unless you restrict what you eat consistently."

By Liz Enbysk

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Coffee May Fight Liver Cancer

And decaf reduces colorectal cancer risk, another study finds

TUESDAY, Feb. 15 (HealthDay News) -- Coffee drinkers may have reason to smile: Daily coffee consumption seems to reduce the risk of liver cancer, a new study finds.

And drinking decaffeinated coffee seems to cut colorectal cancer risk, another study claims.

Both papers appear in the Feb. 16 issue of the Journal of the National Cancer Institute.

"We were surprised. We didn't expect the decaf findings," said Karin B. Michels, an associate professor of epidemiology at Harvard Medical School, and lead author of the study that looked at caffeine consumption and colorectal cancer risk.

The researchers were trying to confirm conflicting results from earlier studies, some finding that coffee reduced colorectal cancer risk and others revealing no effect. They evaluated data from two large studies, the Nurses' Health Study and the Health Professionals' Follow-up Study, together including more than 173,000 men and women. The goal was to look at the association between coffee, tea and caffeine consumption and the incidence of colorectal cancer.

They found no association between consumption of caffeinated coffee or tea and the incidence of colon or rectal cancer in either group. But they found that those who regularly drank two or more cups of decaffeinated coffee a day had about half the rate of rectal cancer as those who never drank decaf coffee.

It had been theorized that increased bowel motility [movements] from coffee consumption was "one of the most important mechanisms" in the reduction of cancer risk, said Michels. "We set out to confirm that, but we did not find an association between caffeine consumption and lower cancer risk."

It could be, she speculated, that decaffeinated coffee has an effect on bowel motility, but something in caffeine cancels out that effect.

The finding needs to be confirmed in other studies, Michels said, before any recommendation about coffee drinking can be made.

In the second study, Dr. Manami Inoue of the National Cancer Center in Tokyo and colleagues followed more than 90,000 middle-aged and elderly Japanese men and women for 10 years. They found that those who drank coffee daily or almost daily had half the risk of liver cancer, compared to those who did not drink coffee. They didn't differentiate between caffeinated or decaffeinated coffee, but noted that decaf coffee is rarely consumed in Japan.

The rate of liver cancer among those who never drank coffee was 547.2 cases per 100,000 people over a decade, but the rate among daily coffee drinkers was 214.6 cases per 100,000 over the same period.

"In our study, liver cancer risk significantly decreased with the amount of coffee consumed (compared with nondrinkers, 48 percent decrease with 1-2 cups per day; 52 percent decrease for 3-4 cups per day; 76 percent decrease for 5 cups per day)," Inoue said. "Our results are consistent with, but more pronounced than, those of previous case-control studies."

About 17,550 new cases of primary liver and bile duct cancers are expected to be diagnosed this year in the United States, according to the American Cancer Society. About 104,950 new cases of colon cancer and 40,340 of rectal cancer are expected to be diagnosed this year as well.

Dr. Michael J. Thun, head of epidemiological research for the American Cancer Society, said the two new studies are interesting, but the results shouldn't prompt any recommendations or changes in coffee-consumption habits.

"There isn't anything in these studies that would persuade people to give up or take up coffee drinking," Thun said, adding, "The liver finding is interesting, but needs to be replicated."

The finding that decaffeinated, but not regular, coffee reduced colorectal cancer risk is surprising to Thun, as it was to the study authors. "But it is important not to overinterpret," Thun said. Again, more research is needed to be sure the finding isn't a fluke, he added.

While the associations both bear more study, Thun said, "it's much too soon to go changing your diet."

 

By Kathleen Doheny

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10 Weight-Loss Myths: Don't Be Fooled!


When does a lie become an accepted truth? When the lie is repeated often enough.

It’s the oldest trick in the book, a favorite ploy of politicians and others who stand to gain, but still we fall for it.

Especially when it comes to losing weight.

The diet industry is riddled with self-perpetuating myths, misconceptions, and downright mistruths, sighs psychologist Jeffrey Wilbert, Ph.D., author of Fattitudes.

“The strategy is to market fringe products and miracle cures that are very seductive in what they promise,” Wilbert explains, noting the billions of dollars the diet industry spends on consumer advertising. “Very few people are successful [at losing weight], but the promise gets into our subconscious and stays there.”


The antidote, says Wilbert, is for consumers to educate themselves from reputable sources with reliable data. We start the process by smashing 10 of the most common weight-loss lies right here.


1. “Lose 30 pounds in 30 days.” Or any other gimmick that pledges massive weight loss at breakneck speed. “It’s not healthy, and it’s not true,” Wilbert says. Permanent weight loss requires lifestyle change, not a quick fix, he adds.

2. Fat is bad for you. “Dieticians forwarded that one to people for years,” says registered dietician and nutrition teacher Rick Hall. Now they know better. The truth is that some fats are unhealthy, and some are good – indeed, necessary – for your health. (Hence the term, “essential fatty acids”!)

3. Carbohydrates are bad for you. First it was fat, now carbohydrates are the bad guy. Wilbert explains that this trendy idea is just too broad. When trying to lose weight, make a distinction between unhealthy carbohydrates, such as white sugar, and complex carbohydrates, such as vegetables and whole grains, which provide vital vitamins, and fiber to aid digestion.

4. Lose weight by not eating. Uh…no. Starving deprives the body of the nutrients it needs for life and can lead to serious illness. Plus you lose muscle mass, not fat. Even if you do lose pounds, you gain them back almost immediately when you raid the fridge again.

5. Don’t eat after 6 p.m. “It’s not what time you eat, it’s what you eat!” insists Dare to Lose author, Shari Lieberman, Ph.D. “In Europe they eat at 10 o’clock at night and they’re half the size of Americans.”

6. Salad bars are healthy. Bacon, cheeses, fried chicken, oily dressings…The apparent allure of salad bars means they probably require as much of your considered attention as ordering at a fast food restaurant. “You have to choose the foods at a salad bar wisely,” Lieberman reminds people.

7. Diet sodas aid weight loss. This is one of Lieberman’s favorite pieces of diet-industry hype. “There isn’t a single study that shows diet sodas help you lose weight. There’s absolutely no data on that at all,” she claims.

8. You shouldn’t step on a scale. “It’s another misconception that dieticians have passed on,” says Hall. “I completely disagree with it.” He says checking your weight on a regular basis, say once or twice a week, is an obvious way to gauge your progress and alter your diet accordingly. However, Lieberman notes that scales in and of themselves, well, suck. She encourages people to keep track of hip, thigh and tummy inches, too.

9. You can lose weight with a pill. “You can’t replace healthy eating and exercise with a pill,” Hall warns. “Pills aren’t a new thing, they’ve been tried for decades…[with] horrible side effects.”

10. You have to join the gym. Actually, the most recent research indicates 30 to 60 minutes per day of moderate physical activity is all it takes to balance healthy food intake. It doesn’t have to be strenuous exercise, “just move your body!” exclaims Hall.

By Susan Woodward
 

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Top 5 Nutrition Bars


They were once the sole dominion of endurance athletes. Now nutrition bars (commonly called “energy,” “sports,” and “power” bars) are so decidedly mainstream they’ve been transformed into an $860-million industry.

Yes, we Americans are consuming energy bars every day like we do candy on Halloween. That’s not necessarily an awful thing. But if you’re standing in a supermarket aisle staring at rows and rows of attractively packaged bars, how do you possibly choose between a chocolate peanut butter Lean Body, a hemp seed laden plums and currants Alpsnack, and a cookies and cream by Atkins?

Partly it depends on whether you’re seeking a snack, a meal replacement, or a boost to your workout. But plain old good health should come first, insists nutritionist and author Shari Lieberman, Ph.D., and you must study the product labels so you know what you’re eating.

Some golden rules most nutritionists agree on:

 

With that settled, here are five of the best energy bars you can get your hands on.

1. PowerBar – the original, some say the best. “PowerBars were first used by cyclists and marathon runners as an easy way to eat the carbohydrates they needed to complete an event,” explains Douglas Kalman, nutrition expert with the private drug and supplements research firm, Miami Research Associates. Fast forward a couple of decades and PowerBars are for every man and woman and come in 12 flavors. Thumbs down for adding some high fructose corn syrup.

2. Clif and Luna Bars – Made with wholesome organic oats and soybeans, nothing quite beats the taste, nutrition, and popularity of an apricot, carrot cake, or black cherry almond Clif Bar (to name but a few). Luna Bars are the low-cal version made by the same company for women. Fortified with nutrients such as folic acid and calcium, the LemonZest and Chocolate Pecan Pie Luna Bars score highest on taste tests.

3. Atkins Advantage Bar – Being an Atkins product, this line is of course low-carb (2-3 g) and is marketed as a protein bar. Comes in seven flavors, each featuring good old chocolate (which means caffeine, also). Protein is derived from soy. Atkins uses Splenda for sweetening. “For many people, Atkins bars are great; for others they’re an acquired taste,” says Kalman.

4. Odwalla Bar – Yep, the same manufacturer that squeezes the juice. Boasts organic oats, brown rice, no wheat, no dairy, and an array of fruit such as mangoes and bananas (no sugar) for sweetening. An excellent choice for good health and controlled calories.

5. BumbleBar – This one is a relatively new product, a kind of boutique energy bar. But it deserves mention for its disciplined use of nothing but organic ingredients, and a selection that can be difficult to obtain during traditional mealtime (flax seeds, sesame seeds, almonds, etc.) BumbleBars also uniquely utilize some zesty spices for extra flavor, such as ginger, cinnamon and cardamom. This bar probably doesn’t pack the punch of a Detour Bar (which, with its nuts and caramel, looks just like a Snickers), but unless you’re a bodybuilder, it will more than suffice.

 

By Susan Woodward

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Basic Nutrition Guidelines You Need to Follow

Okay, now that you're lifting it's time to work on your diet. Here are a few basic changes you need to make in your diet if you want to be successful.

 

Breakfast: eggs, whole-wheat toast, fruit etc.

Mid-morning: protein shake such as Myoplex (I eat this meal in my P.E. class)

Lunch: sandwich (meat, veggies, and whole-wheat bread) fruit or veggies etc.

Mid-afternoon: anything that's good and healthy (I eat this one after school)

Post workout: something with lots of protein- i.e. protein shake, protein bar etc.

Supper: a good meal with protein and some whole grains and veggies.
 

Jeff Galterio

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Rating Diet Ice Creams

Ponder for a moment life without ice cream. Yes, it’s hard to do. It feels a little like life without hot, bright sunshine, or life without the occasional big belly laugh.

“People like ice cream and they don’t want to be told they can’t have it,” sums up Linda Mendoza, a registered dietician with the Washington State Dairy Council.

Blunt but wise words.

It’s that awesome flavor (combined with the unique texture) that hooks us. Nutritional value is debatable. Sure, there’s a little calcium component, maybe some nuts or real fruit in the super premium stuff. But we all know a good ice cream when we taste it. That’s why, despite its serious fat content, even the obese amongst us resist giving it up.

What’s a person to do? Well, if you haven’t already, you could give so-called “diet” ice creams a go. Below we rate six of the best ones on the market. 

First, a few words of warning – “low-fat” and “low-carb” ice creams usually require other additives to stabilize and sweeten the product, so they may not be as pure and healthy as their fully loaded cousins. Also note that the metrics included on the product label (and below) are based on half-cup portions. That’s roughly equal to the size of a tennis ball, or two pretty small scoops – not the whole carton, people!

OK, that said, here we go (rated least to most flavorful).

6. Breyer’s “Carb Smart” (Rocky Road)

Bold try, but too far from the taste of a real Rocky Roader to really enjoy. The ice cream looks (and feels) ultra-whipped. Contains Splenda, that relatively new, chemically altered sucrose that tastes sweet but isn’t absorbed by the body. 

Calories: 140 
Total Fat: 11 g
Cholesterol: 20 mg
Carbohydrates: 12 g

5. Healthy Choice Premium Low-Fat Ice Cream (Vanilla)

“It tastes like frozen cool whip!” exclaimed one of our taste testers. Great, if you like that kind of thing. Impressive low-fat figures.

Calories: 110 
Total Fat: 2 g
Cholesterol: 10 mg
Carbohydrates: 19 g

4. The “Skinny Cow” Low-Fat Ice Cream (Mint Chocolate Chip)

Kind of watery, closer to the texture of sorbet than ice cream, but worthy regardless. 

Calories: 120 
Total Fat: 2.5 g 
Cholesterol: 0 mg
Carbohydrates: 23 g

3. Ben & Jerry’s “Carb Karma” (Chocolate)

Tastes like chocolate and is darn close to the real thing. Like its Breyer’s low-carb counterpart, this product contains no added sugar, using Splenda instead. Like B&J’s popular super premiums, “Carb Karma” isn’t shy about fat and calories.

Calories: 150 
Total Fat: 12 g
Cholesterol: 55 mg
Carbohydrates: 11 g

2. Haagen-Dazs Low-Fat Frozen Yogurt & Sorbet (Vanilla Raspberry Swirl)

Yum! Now we’re talking. The raspberries don’t taste as fortified with sugar as regular sorbet but you know, this is a very satisfying ice-cream alternative. 

Calories: 170 
Total Fat: 2.5 g
Cholesterol: 25 mg
Carbohydrates: 32 g

1. Starbucks Low-Fat Latte

The ultimate proof that someone has finally got it right with diet ice cream. Never mind it’s a coffee manufacturer, this ice cream rocks! “The Starbucks low-fat latte tastes wonderful – and I’m an ice-cream lover!” attests Sylvia Klinger, a corporate nutrition consultant in Chicago, Ill. who develops recipes for food manufacturers. From the mouth of a pro!

Calories: 170 
Total Fat: 3 g 
Cholesterol: 10 mg
Carbohydrates: 30 g

To recap, there are more varieties of low-fat and low-carb ice cream (and sorbet) in your local grocery store than ever. Some taste great, but if you read the labels, you’ll soon learn that “low fat” and “fat free” are a myth, and “low carb” simply means the product is artificially sweetened.

And remember, there’s always this possibility: “You don’t have to drive yourself crazy with everything low fat and low carb,” advises nutritionist Jonny Bowden, ironically the author of Living the Low-Carb Life. “Get the richest, most wholesome premium ice cream you can get, indulge in a serving, be done with it, and don’t do it too often.”

Call it responsible decadence.

By Susan Woodward

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Getting Big and Strong on a Vegan Diet 

There is no way that you can get big and strong on a vegetarian diet! I used to hear this all the time from my meat-eating friends. I say, used to as I never hear it anymore from people that know me or from people that have seen my photos on my website.

Yes my friends, you can in fact get bigger and stronger on a vegetarian diet. You can even do it on a vegan diet (no animal products whatsoever). Just because the pot smoking, rice dream eating hippie vegetarian in Venice Beach, CA looks like he is from Ethiopia, does not mean that every vegan does. I have the strength and size to back up the fact that you can get strong and have a muscular body on a vegan diet. In this article I am going to discuss why I became a vegan and then go into how to plan your diet to pack on some muscle and increase strength. 

When I was fifteen I read an interview with Harley Flannagan (lead singer of the legendary NYC hardcore band, the Cro-mags) in which he stated that he became a vegetarian to lead a more peaceful life and that one cannot talk about peace when they have a steak on their plate, as an animal died in agonizing pain to end up there. That really struck a cord with me and got me thinking about the thousands of animals that suffer daily on factory farms. Next, I visited Kenya with my parents and experienced a feeling of oneness with the animals over there. I realized that I did not want to contribute to the unnecessary suffering of other beings and I knew that I needed to make some changes. Finally, I saw a movie called “The Fly II” in which a golden retriever is mutilated in an experiment gone bad. That got me thinking about how animals are abused in labs and further solidified the new direction that I was taking. In addition, to giving up meat, I decided that I would make sure to purchase products such as: toothpaste, shampoo, soap etc that were not tested on animals. 

I gave up meat gradually. I stated off by giving up all meat except fish. Then I gave up fish, but continued to eat eggs and dairy. Once I realized that most eggs and dairy products came from animals that lived miserable lives on factory farms, I gave up all animal products. That was ten years ago and I have never looked back. While I am an ethical vegan, there is no doubt in mind that a vegan diet is healthy and that I can get everything that my body need for my intense lifestyle. Regardless, like any other diet, planning is required. 

The number one thing that people always ask me is where do I get my protein. Many vegans that I have met make the mistake of thinking that you do not need much protein at all. I even had one guy tell me that only 5% of one’s diet should come from protein. Of course this guy looked like Don knots and would be blown off like kite if a strong wind came by. I had another guy tell me that I can get protein from a cucumber and that I should not even worry about it. Of course, this guy was not in shape either and was in no position to give me nutrition advice. We have to be much more sensible than that. Especially, if we expect anyone to give up meat and adopt a vegetarian diet. 

Telling people that they can get all of the protein that they need from eating spinach and leafy green vegetables is impractical. Just because it works for the gorillas does not mean that it will work for us. Not getting enough protein and thinking that only 5% of your diet needs to be comprised of protein are sure fire ways to be spindly and weak for the rest of your life. Now I am not saying that you need two grams of protein per pound of bodyweight like the bodybuilding magazines state. That is way too much protein and a case of overkill. For athletes, 0.7 to 1 gram of protein per pound of lean muscle is optimal for increasing strength and size. For example, if you weigh 180lb and have ten percent bodyfat, then you should shoot for 150-160 grams of protein to build more muscle. If you want to maintain your size, then 100-120 will probably be sufficient. 

Next, vegans like anyone else need to load up on healthy sources of fat. Without enough fat in your diet, your skin will dry up, your energy will plummet, and you will look like death. Getting 20-30% of your calories from fat is a good way to go. Load up on healthy fats such as: flaxseed oil, olive oil, almonds, walnuts, almond butter, and avocadoes. Also, vegan diets are free of all saturated fats, which is great for the most part. However, some saturated fat is required for optimal health, so get some coconut oil or coconut milk in you diet as well. 

Finally, make sure that you eat a variety of food to get a full array of muscle building amino acids. Some examples of good combinations include: black beans and quinoa, lentils and brown rice, almond butter sandwich, Rice protein/soy milk shake, green peas and almonds. Have some veggie burgers and other fake meat products from time to time, but make sure that the majority of your diet comes from fresh organic food.

Here is a sample of my diet:

Breakfast

3 tablespoons of Rice Protein Powder (nutribiotic brand) with 8oz of almond 
milk and 8oz of soy milk. I add ½ cup of frozen mango or strawberries to 
the mix and one tablespoon of coconut oil. I also add in two teaspoons of Vitamineral Green

Mid afternoon snack

½ cup of almonds and ½ cup of raisins

Late afternoon snack

Two Veggie burgers with olive oil and some Sprouted Bread (“Ezekial” or "Man's Bread)

Post Workout Shake

3 scoops of Rice Protein Powder with 8oz of oat or rice milk. I throw in 1 tablespoon of flaxseed oil and ½ cup of frozen fruit.

Dinner

Mixed Green Salad with 1 tablespoon of olive oil or one avocado. 
One cup of lentils steamed with squash, carrots, tomatoes, mushrooms, and some tofu. One tablespoon of olive oil is added to the mix. 
One cup of quinoa 
A pear or apple 
Some Dark chocolate for dessert and some ginger cookies 
Glass of red wine

Late Night snack

Peanut butter or almond butter sandwich and a cup of berries 

Okay, now that we have the diet taken care of, let me address the most important part of getting bigger and stronger which of course is training. If you do not have a solid training regimen, it does not matter what your diet looks like, you will not make any progress. Many trainees make the mistake of doing way too much volume and focusing way too much time on isolation exercises. If strength and size is what you want, then focus on compound movements that work a lot of muscle groups such as: Deadlifts, Squats, Military Presses, Dips, Chin-ups, Bent-over rows, and Bench Presses. Here is a four-day-a-week program that you can follow to pack on some size and strength:

Monday and Friday (Upper Body Emphasis)

A-1 Incline Dumbbell Presses 
A-2 One-arm Dumbbell Rows 
Take a two-minute break and then do: 
A-1 Seated Dumbbell Presses 
A-2 Weighted Pull-ups 

Do one set of A-1, wait two-minutes, then do as set of A-2, wait two-minutes, then another set of A-1 and so forth until you have completed five sets of five on each exercise. Use the same weight on all five sets. When you can do seven reps on the fifth set, increase the weight by 5-10lbs. 

Wednesday and Sunday (Lower Body Emphasis)

Deadlifts 5x5 
One Legged Squats 5x5 
Turkish Get-ups 5x5 

Take three-minute breaks in between each set and one-minute breaks in between each exercise. Use the same weight on all five sets. When you can do seven reps on the fifth set, increase the weight by 5-10lbs. 

If you have always wanted to be vegetarian or vegan, but though that you would melt away, your worries are over. Follow my guidelines and I have no doubt that you will get stronger and pack on some size. 

(by Mike Mahler)
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fiber

Fiber is definitely one of the most overlooked nutrients in the powerlifter's diet. I have consulted with numerous strength athletes and out of all of them very few were taking in adequate amounts of fiber in their nutritional plan. Let's face the bold truth here for a minute. Fiber is not one of those really tasty nutrients that are going to make your mouth water. It usually comes in the form of bland foods that really don't go down like a Krispy Kreme donut. 

Increasing your fiber intake will most definitely have a positive effect on your increased cholesterol level. Cholesterol levels that are not in check can really cause a tremendous amount of health problems down the road for the powerlifter. It's a good idea to keep them in check because it can lead to arteriosclerosis which is the hardening of the arteries in your heart. Latter on this condition can lead to a heart attack. 

I have noticed a higher incidence of heart attacks among powerlifters than some of the other types of athletes that I consult with. I believe this is due the fact that many powerlifters consume too much saturated fat and ignore their fiber intake. This combo can really wreak havoc on the cardiovascular system especially when there is also very little cardiovascular exercise included in their power training program. 

One way to start getting more fiber in your nutrition plan is to start eating sources that provide adequate fiber a few times per day. Don't try and get all your daily intake of fiber in one meal. This will just make you feel like you swallowed a blowfish. Start including more vegetables and fruits in your plan. As with most powerlifters that I have worked with, fruits and vegetables are put to the side for tastier higher fat and refined carbohydrate food choices. Try to get more salads into your plan as well. 

One excellent source that should be included into all powerlifter's plans is rolled oats. Oatmeal as you may call it is an excellent source of complex carbs but it also provides a very good source of fiber. Another very good source of fiber is the many different high fiber cold cereals that are now available. Bran flakes and All Bran are very good sources of fiber and should be included in the powerlifter's meal plan. 

Not only is the increased fiber going to help bring down your cholesterol level, but it is also going to help prevent another health problem that plagues so many American men and that's colon cancer. If you are not getting enough fiber in your diet then you are setting yourself up for a increased rate of getting colon cancer in latter years. 

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Food and Nutrition

Food and nutrition is something simple to understand but a lot of people miss the point about it. If weight loss is your goal don't agonize so much of the food you're eating, but the output that your body is doing. Think more of getting healthy and fitter not cutting down or cutting out on the food you love. Of course common sense must be used. Food is supposed to be enjoyed; it is one of the best pleasures in life. Eat the things you love to eat and enjoy them. Ignore eating plans that even suggest you...

We know these words are almost a guarantee that you will want to eat more of the "Can't Have" foods than you usually do. Remember: "There are no good or bad foods, only the amount that you eat!!" Vegetables are a great thing, but try eating 2kgs of spinach and see how you feel? Equally, chocolate is a great thing, but try eating 2kgs and see how you feel?

How Do We Look Great Without Dieting Religiously and Exercising Compulsively?

5 Key Points to Looking & Feeling Awesome

Important Quick Food Tips...

MOVE MORE = EAT MORE
MOVE LESS = EAT LESS

GOOD NUTRITION IS EASY...

Drink More Water.

Recommendations:

Eat More Real Food:
· 2/3 of what you eat should look like it came out of the ground!
· Lots of variety, color and textures is best. Real food
· Cut down on processed food
· Try to eat 20-30 different foods daily

Recommendations:

Watch Your Fat Intake
Recommendations:

The Base for All Healthy Eating Plans
Eat Small Amounts of:
· Sugar · Fat · Processed Foods · "White"-flour Bread, Pasta · Fatty and Processed Meats.

Eat Some of:
· Fish · Lean Meats · Leans Chicken · Low Fat Milk · Low Fat Cheeses · Eggs

Eat Most of:
§ Fruit § Vegetables § Wholegrain Cereal § Brown and Wholegrain Bread § Brown Pasta and Rice § Legumes

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Amazing Graze

Presenting the 26 absolute best snacks for runners. They're low-fat, energy-packed, and -- wow -- do they taste good
 
We're sure you can still hear that voice of admonishment: "No more snacking; you'll ruin your appetite for dinner!" Could have been Mom, or maybe it was Dad. For some of us, it was both.

Time to silence that guilt-inducing voice in your head once and for all, because snacking is in. Actually it's not even called snacking anymore, it's called grazing. And nutrition experts now believe that grazing on five smaller meals throughout the day is better than eating three big ones.

Why? Because a steady food intake keeps your energy levels consistently higher. Also, when you graze, you never become overly hungry, so you don't get the urge to overeat. This makes weight control easier. You also tend to choose higher quality foods if you never let yourself become too hungry.

But, which snacks are best? We took this question to five top sports nutritionists (they're all grazers too), and they eagerly gave us their recommendations. So check our list, and start snacking -- uh, grazing. We promise you won't get sent to your room.

Bananas
Why they're good: Bananas are chock-full of carbohydrates. They are a good source of vitamin B6 and are vital for managing protein metabolism. (Runners need more protein during and after workouts.) 
When they're good: Before, during, or after exercise. They're great blended into a fruit smoothie. Or simply whip frozen banana chunks with milk in a blender for an awesome recovery shake. 
Calories: 105 per medium-sized banana

Carrots
Why they're good: Carrots are low-calorie but filling, so they're excellent if you're watching your weight. They contain carotene and vitamin A, which promote eye health and strong immune function. 
When they're good: Eat them at night when you want something to munch but don't want extra calories. Or eat them before dinner if you're famished. This way, you won't overindulge once you sit down for your meal. 
Calories: 30 to 40 per medium-sized carrot

Cereal with skim milk
Why it's good: Most cereals are vitamin-mineral fortified, and they're great with fresh fruit sliced on top. Cereal is a quick-to-prepare, easily digestible, and healthful way to satisfy your sweet tooth. (Even sweetened cereals such as Cap'n Crunch and Frosted Flakes are a better low-fat alternative to cookies). Choose cereals that have 5 grams of fiber or more per serving. 
When it's good: Fine as a prerun snack or a postrun pick-me-up. 
Calories: Between 200 and 500 (per 1 ounces of cereal plus 8 ounces of skim milk)

Chocolate milk
Why it's good: Chocolate milk is cold and helps keep you hydrated. It also provides plenty of protein, carbohydrates and B vitamins. The calcium in milk will help keep your bones strong. 
When it's good: An ice-cold shot of chocolate milk is the perfect reward after a hot summer run. 
Calories: 160 calories per 8 ounces of 1 percent milk

Cottage cheese
Why it's good: It's packed with protein, which runners need more of than sedentary people for muscle rebuilding and repair. It serves as a good calcium source as well. 
When it's good: Anytime except just before running. Great with fruit after an intense workout or race. 
Calories: 165 per 1 cup of 1 percent cottage cheese

Dried apricots 
Why they're good: These chewy little morsels are low-fat and high-carbohydrate, and provide a decent amount of vitamin A, fiber, and potassium. 
When they're good: Anytime. Toss chopped apricots over your granola at breakfast, or eat whole ones plain before your afternoon workout or as a sweet treat after dinner. 
Calories: 80 per 10 apricot halves

Dried plums (prunes)
Why they're good: Dried plums contain no fat and are packed with carbohydrates. They're also a good source of fiber and potassium. Eating potassium-rich foods like dried plums helps lower high blood pressure. 
When they're good: Dried plums make a healthful snack almost anytime. But don't eat them just before your run, as they can act as a laxative. 
Calories: 100 per 5 dried plums

Energy bars
Why they're good: Designed especially for runners, you can choose from high-carb, 40-30-30, or protein-plus bars. They're tasty and come in all flavors. 
When they're good: Prerace, midmarathon, or postrace. 
Calories: 200 to 300 per 2.4- or 2.75-ounce bar

Fig bar cookies
Why they're good: Chewy fig bar cookies are a tasty, convenient source of carbohydrates and fiber. They are carbs that are quickly digestible, making them great "on the run" snacks. 
When they're good: Anytime, even during the middle of a marathon when you need to refuel in a hurry. Of course, if you're fiber-sensitive, save them until after the race. 
Calories: 110 per 2 cookies

Fruit Popsicles
Why they're good: This refreshing low-calorie treat is loaded with vitamin C, which fortifies your immune system and helps boost iron absorption. 
When they're good: They're great anytime, but they're best immediately after a tough, hot run. 
Calories: 75 per 3-ounce frozen fruit/juice bar

Fruit yogurt
Why it's good: Yogurt is a great source of calcium, protein, and potassium, plus it's low in fat and fairly high in carbohydrates. The live and active cultures in yogurt will also boost your immune system. 
When it's good: Anytime. Some runners swear by it as a highly digestible prera

ce snack, despite its protein content. 
Calories: 250 per 8 ounces of low-fat yogurt

Granola bars
Why they're good: A low-calorie granola bar will satisfy your sweet cravings, without the fat calories of a candy bar. And unlike candy bars, granola bars also come with B vitamins and iron. 
When they're good: Anytime you feel like satisfying your sweet tooth without feeling guilty. 
Calories: 110 per 1-ounce bar

Green soybeans
Why they're good: Soybeans in any form are a high-quality source of protein, iron, B vitamins, and heart-healthy isoflavones (which boost bone health). Soy protein has been shown to lower risk of heart disease and cancer. 
When they're good: Eat them after your workout, or as a low-calorie but filling afternoon snack. 
Calories: 125 per 1/2 cup raw or boiled

Hummus on Wheat Thins
Why it's good: This filling snack packs plenty of protein, fiber, vitamin B6, and folic acid. The latter is especially important for a healthy pregnancy, and has recently been shown to prevent anemia and breast cancer. 
When it's good: Hummus works well as a substantial midmorning or afternoon snack. It's also a more healthful evening alternative to peanuts or other fried party snacks. 
Calories: 280 per 3 tablespoons of hummus and 8 Nabisco Wheat Thins

Oatmeal
Why it's good: Studies show oatmeal helps lower cholesterol. Oatmeal will also fill you with plenty of carbohydrates to boost energy and alertness. 
When it's good: An excellent prerace food, or anytime you wake up feeling hungry and ready for a hearty breakfast. 
Calories: 150 per 1/2 cup

String cheese
Why it's good: Many runners fail to meet their calcium requirement, especially those who don't eat many dairy products. String cheese is a tasty, convenient way to take in calcium and protein as well as some fat. 
When it's good: Have a stick or two with some high-carbohydrate foods after a long run or race. Research shows that eating a little protein along with carbohydrates can speed your recovery. 
Calories: 80 per 1-ounce stick

Tuna fish
Why it's good: Tuna comes with protein and heart-healthy omega-3 fats. Research shows that men who eat at least 3 to 4 ounces of fish per week are less likely to die of a heart attack, and that women who eat at least 2 servings of fish per week reduce their risk of rheumatoid arthritis. 
When it's good: Perfect for lunch or an afternoon snack. Consider a tuna salad with low-fat mayo and sliced tomatoes. 
Calories: 110 per 3 ounces, canned in water

by Beth Moxey Eck

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Calling all dieters:

Are you tired of eating the same old stuff? Would you like something new and different to wake up your taste buds? 

Whether you've got the mid-afternoon munchies or a late-night craving, want something sweet or something savory, none of these 16 favorites will cost you too many calories.

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What kinds of foods are good for post-workout rebuilding and replenishment of the muscles?

A: Your post-workout meal should contain the following: 

1. A lean complete protein: food (e.g. chicken) or liquid supplement (e.g. whey protein) - about 30 - 50 grams, depending on weight, goals, etc.

2. A Complex Carbohydrate: food (potato) or liquid supplements (e.g. maltodextrin, glucose polymer) about 60 - 100 grams or more (preferably high glycemic). 

3. Very little fat (preferably unsaturated). 

First, about the lean protein: During the brief "window of opportunity" after your workout, protein synthesis occurs at the highest rate. This is due to the micro trauma (broken down muscle tissue) that occurred during the training session. Complete recovery can only take place if you provide your muscles with a large supply of amino acids from protein foods or supplements within 60 - 90 minutes after the workout, then every three waking hours thereafter until complete recovery is achieved. 

When choosing a post workout protein source, you should select one that is low in fat. This is not the best time for a big steak or other high fat protein-rich foods. Fat slows the absorption of the protein and the carbs. The best choices would be fat-free or low fat proteins, such as: 

Whey protein is excellent for post-workout because it is so rapidly absorbed, but it is uncertain whether this will actually cause greater muscle growth - I tend to doubt it. Your goal should simply be to eat 30 - 50 grams of high quality complete protein - whether it is in the form of food or liquid probably doesn't matter, despite what supplement companies tell you to the contrary. 

Now for the complex carbohydrates: During your training session, you deplete your muscle glycogen (stored carbohydrates) and you must replenish it promptly for complete recovery and to ensure that you are supplied with energy for the next training session. You should be choosing complex, starchy, all natural carbs for after your training session. These include: 

Carbs that are slightly processed but still complex in nature are a second best choice: 

Vegetables and fibrous carbs (green beans, broccoli, asparagus) are next to useless after a workout. Save them for late-day meals on a fat-loss program. They are simply not calorie or carbohydrate concentrated enough to warrant eating them after a workout. 

The glycemic index is a secondary factor in daily carb choices, but for that one meal after the workout, it bears greater consideration. High glycemic carbs are absorbed very quickly. If you're going to eat fruit, eat higher glycemic fruits after the workout. Ironically, most fruit (fructose), although simple carbs, are low on the glycemic index (with a few exceptions like bananas, grapes, raisins, watermelon). 

That's why, in my opinion, a complex carb with a high glycemic index is better for after a workout than just fruit. White potatoes fit the bill perfectly: high glycemic, complex, and all natural (not processed). I have a friend who swears by rice cakes immediately after his workout because rice cakes are also extremely high on the glycemic index. 

Of course, a whey protein shake with fruit (banana, etc) in it is okay too, but you're going to need more than the mere 26 grams of carbs found in a single banana. Still, most of your carbs should be complex, not simple. A piece of fruit simply doesn't have enough carbohydrate in it to replenish you completely - it would take at least 4 pieces. Better to go with starches after a workout. Starchy carbs are more calorie-dense and contain more grams of carbs. 

A post workout meal or drink should contain 60 - 100 grams of carbs, sometimes more (again, depending on several personal factors, such as weight and what you’re trying to achieve). That would be equivalent to two cups of rice (measure cooked), or two medium potatoes. 

Here's another option: Have a post-workout drink or a piece of fruit immediately after your workout to get something in you right away; then, within 60-90 minutes afterwards, have your usual meal consisting of a low-glycemic, complex carbohydrate like rice or potatoes, along with a lean protein, such as fish, chicken or turkey. 

I hope this was helpful. Keep up the good work and please let me know if I can help you in any other way.

Tom Venuto, BS, CSCS

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The No BS Truth About How To Take The Weight Off and Keep it Off

Rapid weight loss can be yours, if you apply the fundamental rules of losing fat. Forget the fads, false claims, and screaming companies wanting you to buy every pill under the sun. 

You can dramatically transform your body, lose weight and be the person you want to be, but if you think it's not going to take any work at all, this isn't your site. 

Let me tell you right up front, if you want fantastic weight loss (really, fat loss), then you must train with weights. No ifs, ands or buts about it. Weight training is the only way to permanently reshape your body. 

Who can benefit from weight training? Absolutely everyone! That is no exaggeration. More and more people are realizing that in order to permanently reshape your body you need to train with weights. This is just as important for weight loss as it is for adding muscle. 

If weight loss is your goal, resistance training is the key ingredient to losing the fat and keeping the weight loss forever. 

You'll reap great health benefits as well, increasing your life span as well as increasing the quality of your life. 

Weight training is the key to your weight loss. 

First of all, you will burn calories during the actual workout, much like you would while doing aerobics. 

Second, unlike low intensity, long duration aerobics, weight training revs up your metabolism so that you are burning more calories for up to 39 hours after your workout! You burn calories even at rest! Yes, weight loss while you rest - but only if you put in the work first. 

Okay, so that's two great fat burning reasons to lift weights. 

Here's another, probably the key one to melting away body fat and keeping it off. For every pound of muscle you add to your body, your metabolism cranks up and you burn an additional 30 to 50 calories a day. Again, more calories burned when you aren't doing a thing. 

What does that mean? Well, let's say your body burned 2,000 calories a day before you started your weight training routine. 

Let's fast forward. You've been weight lifting now for about 6 months, you've added a good solid 10 pounds of muscle. You look better, you feel better, you have more energy, your weight loss goals are on track. 

As for you women out there worried about turning into Arnold - it's not gonna happen. Heck, 99% of the guys can't turn into Arnold. 10 pounds of muscle would do wonders for most women, turning you into the lean, toned sexy woman you want and deserve to be. 

In addition to all of that, your body now burns about 2,300 to 2,500 calories a day! 

Put another way, you can continue to eat 2,000 calories a day and you'll lose about 1/2 to 1 pound of fat per week without doing anything else. 

Or, you can start eating more each day and you won't put on fat! This does amazing things for your weight loss prospects, long term. 

Training with weights is the key to dramatically changing your body. 

It is also the only way to make sure that you don't become a statistic. 

In other words, weight training will help make sure that you don't become one of the 95% plus people that loses weight only to gain it back and more. 

Want to continue getting free motivational articles, tips and tricks to help you with your weight loss goals? 

Gregg Gillies 

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Protein quality

I hear something called BV in relation to different protein sources. What is BV and how does it affect different protein sources? Is all protein the same or are their better choices for powerlifters? If you could shed some light on this topic I would really appreciate it.

BV stands for the term Biological Value. This is a method of assessing the quality of different sources of protein. The higher the ratings on the BV scale, the better the quality of protein. The lower the rating on the BV scale, the lower quality the protein is. There are many different protein rating systems out there to help access the quality of a specific protein. 

One reason why whey protein is so popular is because of its high rating on the BV scale. Egg protein was at one time the highest on the scale with it scoring a perfect 100. Egg was used as the benchmark in which all other protein sources were rated. With the introduction of whey protein on the scene in the early 1990's it gave egg white protein the backseat so to speak. Whey protein, depending on its grade and cut can range from 104 all the way to 159 on the BV scale. This gives whey the highest rating on the BV chart making it higher than egg, casein, meat, or soy protein sources. 

When choosing a protein source look for sources that have a high BV score as more of this protein can be used to do what it does best…keep you in a positive nitrogen balance, enhance recovery, increase lean muscle tissue and jack up your strength. So now you can understand why I recommend powerlifters to supplement their diet with whey protein. If you look back to all my past articles you will see that the protein sources that I recommend are the highest on the BV chart. 

BV is not the only thing that you should look at when considering a quality protein source but it should be used as a basis in which to build upon when designing your nutrition program. Other factors when considering a protein source include the amino acid profile, BCAA content, bioavailability, and the rate and time in which it is absorbed. 

The quality of the protein that you put inside your body is very important. Feed your body the proper amount of high quality proteins and you will see many very positive benefits with your health and performance. It's like when you pull up to the gas pump with your power beast of a truck. You could fill up your tank with the cheapest fuel available and yes your truck will run, but we both know that it will be puttering like there is no tomorrow. Now if you fill the tank with the highest quality fuel, yes it may cost you a bit more but the return you get in performance is seen right from the start. 

So make sure that when its time to pull your power machine in for some fuelling make sure you feed it high quality sources of protein to make sure your performance doesn't putter when its time to step up on the platform. 

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Why Bananas?

Bananas are considered to be a good source (while not necessarily the highest) of the mineral Potassium. Potassium participates in in electrolyte balance, cellular integrity, and muscle contractions. It is believed by many to decrease cramping and this is the reason trainers will recommend it. 

You will find potassium from a number of fresh fruits and vegetables - where it is found abundantly. Drinking plenty of fluids, proper stretching and training, eating a variety of foods full of other minerals (like calcium and magnesium) would certainly be wise. 

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Special Report: Trans Fats 

The Top 10 Foods to Beware 

Trans fatty acids -- better known as "trans fats" -- have emerged as the food industry's newest bad boy. 

Trans fats are formed during a process called hydrogenation, which converts a relatively healthy, unsaturated liquid fat -- like corn oil or soybean oil -- into a solid one. This gives the fat longer shelf life, so it's convenient for restaurants and food manufacturers. 

The problem: The body treats hydrogenated fat more like saturated fat, like butter or animal fat. Saturated fat has long been known to clog arteries -- and some studies indicate trans fat may be a bit more evil. But on food labels, trans fatty acids are not included under "saturated fat." 

What to Do, What to Do... 

To help consumers, the Food and Drug Administration is requiring that all food labels list trans fats by January 1, 2006. Until then, how can you know which foods are safe and which contain these stealth fats? 

For guidance, WebMD turned to the nation's nutrition gurus -- the experts at the American Dietetic Association (ADA). 

"Until now, consumers were really in the dark about trans fatty acids...In fact, most people are probably very confused right now," says Cindy Moore, MS, RD, an ADA spokesperson. Moore is also director of nutrition therapy at the Cleveland Clinic Foundation. 

Here are four ways you can make healthier choices at the supermarket. Immediately below these suggestions, we list the top 10 types of food loaded with trans fats. Print out this list to become a wise, safer shopper. 

Some manufacturers have already changed their recipes and formulas to reduce trans fats to less than 0.5% of fats. The ingredient list may state "partially hydrogenated oil," but if the packaging says "Contains No Trans Fats," you can believe it, says Moore. 

There's more good news. "It's very likely that in the next few months, we'll be seeing more and more products without trans fats" as the food industry adjusts to the new consumer awareness, Moore tells WebMD. 

The Top 10 "Trans Fat" Foods: 

1. Spreads. Margarine is a twisted sister -- it's loaded with trans fats and saturated fats, both of which can lead to heart disease. Other non-butter spreads and shortening also contain large amounts of trans fat and saturated fat: 

Stick margarine has 2.8 grams of trans fat per tablespoon, and 2.1 grams of saturated fat. 
Tub margarine has 0.6 grams of trans fat per tablespoon, and 1.2 grams of saturated fat. 
Shortening has 4.2 grams of trans fat per tablespoon, and 3.4 grams of saturated fat. 
Butter has 0.3 grams of trans fat per tablespoon, and 7.2 grams of saturated fat. 
Tip: Look for soft-tub margarine, because it is less likely to have trans fat. Some margarines already say that on the packaging. 

[Important note: When you cook with margarine or shortening, you will not increase the amount of trans fat in food, says Moore. Cooking is not the same as the hydrogenation process. "Margarine and shortening are already bad, but you won't make them any worse."] 

2. Packaged foods. Cake mixes, Bisquick, and other mixes all have several grams of trans fat per serving. 

Tip: Add flour and baking powder to your grocery list; do-it-yourself baking is about your only option right now, says Moore. Or watch for reduced-fat mixes. 

3. Soups. Ramen noodles and soup cups contain very high levels of trans fat. 

Tip: Get out the crock-pot and recipe book. Or try the fat-free and reduced-fat canned soups. 

4. Fast Food. Bad news here: Fries, chicken, and other foods are deep-fried in partially hydrogenated oil. Even if the chains use liquid oil, fries are sometimes partially fried in trans fat before they're shipped to the restaurant. Pancakes and grilled sandwiches also have some trans fat, from margarine slathered on the grill. 

Examples: 

Fries (a medium order) contain 14.5 grams. 
A KFC Original Recipe chicken dinner has 7 grams, mostly from the chicken and biscuit. 
Burger King Dutch Apple Pie has 2 grams. 

Tip: Order your meat broiled or baked. Skip the pie. Forget the biscuit. Skip the fries -- or share them with many friends. 

5. Frozen Food. Those yummy frozen pies, pot pies, waffles, pizzas, even breaded fish sticks contain trans fat. Even if the label says it's low-fat, it still has trans fat. 

Mrs. Smith's Apple Pie has 4 grams trans fat in every delicious slice. 
Swanson Potato Topped Chicken Pot Pie has 1 gram trans fat. 
Banquet Chicken Pot Pie has no trans fat. 

Tip: In frozen foods, baked is always heart-healthier than breaded. Even vegetable pizzas aren't flawless; they likely have trans fat in the dough. Pot pies are often loaded with too much saturated fat, even if they have no trans fat, so forget about it. 

6. Baked Goods. Even worse news -- more trans fats are used in commercially baked products than any other foods. Doughnuts contain shortening in the dough and are cooked in trans fat. 

Cookies and cakes (with shortening-based frostings) from supermarket bakeries have plenty of trans fat. Some higher-quality baked goods use butter instead of margarine, so they contain less trans fat, but more saturated fat. 

Donuts have about 5 grams of trans fat apiece, and nearly 5 grams of saturated fat. 
Cream-filled cookies have 1.9 grams of trans fat, and 1.2 grams of saturated fat. 
Pound cake has 4.3 grams of trans fat per slice, and 3.4 grams of saturated fat. 

Tip: Get back to old-fashioned home cooking again. If you bake, use fat-substitute baking products, or just cut back on the bad ingredients, says Moore. Don't use the two sticks of butter or margarine the recipe calls for two. Try using one stick and a fat-free baking product. 

7. Chips and Crackers. Shortening provides crispy texture. Even "reduced fat" brands can still have trans fat. Anything fried (like potato chips and corn chips) or buttery crackers have trans fat. 

A small bag of potato chips has 3.2 grams of trans fat. 
Nabisco Original Wheat Thins Baked Crackers have 2 grams in a 16-cracker serving. 
Sunshine Cheez-It Baked Snack Crackers have 1.5 grams per 27 crackers. 

Tip: Think pretzels, toast, pita bread. Actually, pita bread with a little tomato sauce and low-fat cheese tastes pretty good after a few minutes in the toaster oven. 

8. Breakfast food. Breakfast cereal and energy bars are quick-fix, highly processed products that contain trans fats, even those that claim to be "healthy." 

Kellogg's Cracklin' Oat Bran Cereal has 1.5 grams per 3/4 cup serving. 
Post Selects Great Grains has 1 gram trans fat per 1/2 cup serving. 
General Mills Cinnamon Toast Crunch Cereal has .5 grams per 3/4 cup serving. 
Quaker Chewy Low Fat Granola Bars Chocolate Chunk has .5 grams trans fat. 

Tip: Whole-wheat toast, bagels, and many cereals don't have much fat. Cereals with nuts do contain fat, but it's healthy fat. 

9. Cookies and Candy. Look at the labels; some have higher fat content than others. A chocolate bar with nuts -- or a cookie -- is likely to have more trans fat than gummy bears. 

Nabisco Chips Ahoy! Real Chocolate Chip Cookies have 1.5 grams per 3 cookies. If you plow through a few handfuls of those, you've put away a good amount of trans fat. 

Tip: Gummy bears or jelly beans win, hands down. If you must have chocolate, get dark chocolate -- since it's been shown to have redeeming heart-healthy virtues. 

10. Toppings and Dips. Nondairy creamers and flavored coffees, whipped toppings, bean dips, gravy mixes, and salad dressings contain lots of trans fat. 

Tip: Use skim milk or powdered nonfat dry milk in coffee. Keep an eye out for fat-free products of all types. As for salad dressings, choose fat-free there, too -- or opt for old-fashioned oil-and-vinegar dressing. Natural oils such as olive oil and canola oil don't contain trans fat. 

Can you eliminate trans fats entirely your diet? Probably not. Even the esteemed National Academy of Sciences stated last year that such a laudable goal is not possible or realistic. 

Instead, Moore suggests, "The goal is to have as little trans fat in your diet as possible. "You're not eliminating trans fats entirely, but you're certainly cutting back." 

By Jeanie Lerche Davis 
Published July 10, 2003. 

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Safety of Artificial Sweeteners

It seems the attention to artificial sweeteners comes and goes. When one of the primetime news/entertainment shows runs an overly dramatized controversial story on them, everybody starts talking about them. Later, once all of the hubbub quiets down, everybody goes back to using them without a second thought. Not only that, but there are few areas in the food industry surrounded with such conspiracy theories and controversy.

Artificial sweeteners include any man-made substance that is used to replace sugar. There are several types currently used in the US. These include saccharin, aspartame (Nutrasweet), acesulfame potassium or "K" (Sunett), and sucralose (Splenda).

Saccharin was banned in 1977, but because of all the lobbying by saccharin suppliers, Congress passed a series of moratoriums that allowed saccharin to be put into your food as long as there was a warning somewhere on the label. I tend to shy away from anything that must be proven NOT to cause cancer for years on end. Besides, saccharin causes the familiar bad after-taste associated with artificial sweeteners. Saccharin consumption should not exceed 1 gram per day.

More common than saccharin are aspartame and acesulfame K. Aspartame has risks as well. There are the usual claims of ill health associated with aspartame, but it’s difficult to know what is hysteria and what is fact. It is true that aspartame creates toxic breakdown products like methanol and formate, but it is still unclear what this means to you and me. You will also find a warning on products containing aspartame for Phenylketonurics (PKU), who cannot metabolize phenylalanine, a primary constituent of aspartame. Aspartame consumption should not exceed 50 mg/kg per day.

Acesulfame K or Sunett, passes through the body without being broken down. This makes it non-nutritive, as well as safe for individuals with PKU. Acesulfame K is often blended with other artificial sweeteners to more closely approximate the taste of sucrose. Pepsi One uses a combination of acesulfame K and Aspartame. Acesulfame K consumption should not exceed 15 mg/kg per day.

One of the newest artificial sweeteners to arrive on the scene (FDA approved 1998) is Sucralose (Splenda). Unlike all the other artificial sweeteners, Splenda is made from sugar. By slightly altering the molecular structure by substituting hydroxyl groups with a chloride ion, it increases its sweetness to 600 times that of table sugar. Splenda can also be used to cook with. Sucralose consumption should not exceed 5 mg/kg per day.

I can’t tell you which products to use or avoid. Most diet products contain one or a combination of them so it is difficult to avoid them if you chose to use the products. If you are unsure about the safety of artificial sweeteners, just eat wholesome natural foods. If you have no problem with artificial sweeteners, just use the ones you like best.

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Do nutritional needs change during different training times?

Your nutrition needs do vary depending on your level of activity, type of exercise routine, and the overall intensity of your training program. Therefore, your nutritional needs might change during different phases of training. For some sports, the changes will be minor, for others they can be quite dramatic. In sports like baseball, off-season is the more intensive exercise period; for other sports, like distance running, the in-season phase is more demanding.

Overall, your calorie, carbohydrate, and protein needs will vary the most during different training times. To determine how your nutritional needs might change, use Table Two to plot out how the structure of your training program varies throughout the phases of training and make note of what nutrients might be affected. For example, if your off-season program involves more muscle-building exercise and preseason training involves more endurance and speed work, check off the nutrients affected by those activities.

Jean Storlie

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What should I eat as a pre-event meal?

There is nothing you can eat the day before or hours before an event to compensate for poor eating habits during training. Just as it takes you months to get into top physical condition, it also takes you months to nutritionally condition your body. Eating well throughout training will help you train harder, develop muscles, and build up the energy stores you need to perform your best during competition. Think of your pre-event meal as the final touch to your training diet, not the "magic pill" that will take you from an average performer to a super performer.

Although you may want to know exactly when, what, and how much to eat, there are no specific recommendations for all athletes. According to Bob Murray, Ph.D., director of the Gatorade Exercise Physiology Laboratory and an Ironman triathlete, "No one approach is best for everyone, you need to find what works for you." For example, some runners can eat within an hour before a big event, while others get stomach cramps if they eat that close to hard exercise. Some athletes like to have a little food to settle their stomachs and calm their nerves. Others find that food makes them feel sick. Do some experimenting during your months of training to find the best schedule and type of meal for you. It usually takes some trial and error, so don't let it go until the last few days before a big event.

The timing of your pre-event meal depends on the size of the meal and when in the day you will be competing. Protein and fat are digested more slowly, so meals containing proteins and fat need to be eaten earlier than high carbohydrate meals. Large meals take a long time to digest; small meals and liquid meals are digested quicker.

In order to perform your best, you also need to be well hydrated. All of your preparatory meals should include a lot of beverages--juice, water, sports drinks.

Morning Event: When preparing for a morning event, eat a hearty meal that is high in carbohydrates the night before. Top it off with a high-carbohydrate bedtime snack. Plan to get up early enough to eat a light breakfast or snack. Depending on how much time before the event, you might include some protein and fat in the meal (see Table Six). For example, a runner preparing for a 10:00 a.m. race could eat a bowl of cereal, glass of juice, and banana (which will provide about 300 to 400 calories) at 7:30 or 8:00 a.m.

Afternoon Event: Eat a large breakfast (e.g., four pancakes with syrup, fruit, and milk or yogurt, which will provide about 700 calories). Depending on the time of the event, lunch might be a small snack of 300 calories (e.g., a bagel and a piece of fruit) or a moderate-size meal that includes protein and fat and provides 500 to 700 calories (e.g., a sandwich, fruit, and pretzels).

Evening Event: Before evening events, eat a hearty breakfast and lunch, then a light, carbohydrate-rich snack a couple of hours before the event. Wait to eat dinner until the event is over.

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"The role of nutrition in martial arts, police, military personnel"

By Will Brink. (Author of Body Building Revealed http://musclebuildingnutrition.com  - a complete guide bodybuilding supplements and eating to gain lean muscle, and Fat Loss Revealed http://aboutsupplements.com  - a review of diet supplements and guide to eating for maximum fat loss.)

For a considerable amount of time, nutrition has not played a prominent role in the life of many martial artists, police, and military personnel as a means of improving performance. Top athletes are always looking for an edge. Although the martial arts are more of a way of life and a life style than a sport per se, the needs of the martial artist are the same as that of the elite athlete. Mental aspects not withstanding (i.e. mental awareness, strategy, cunning, etc.), the need for speed, agility, strength, flexibility, and the ability to recuperate from tough workouts (and unforgiving sparing partners) is paramount to the success of athletes and martial artists alike. Police and military personnel can also have unique requirements that require them to perform at peak physical and or psychological levels. 

Over the past decade our knowledge of sports nutrition has evolved into a science that has swept the athletic world and has been partially responsible for the ever increasing numbers of athletes who are pushing the envelope of human ability and performance. Although a handful of the worlds top martial artists, police, and elite military units have taken advantage of the “cutting edge” nutrition being used by top athletes, the majority of these communities has not taken advantage of the new science of sports nutrition. The advantage of improving one’s performance through nutrition and correct supplementation is obvious for the athlete, but what about the martial artist? Obviously technique, form, and knowledge of one’s chosen martial art is essential to the mastery of that art, but what if the person, regardless of skill level, becomes a little faster, stronger, and able to resist and repair from injuries and training better? Will they not be an improved version of their former self? Of course they will! Proper nutrition can make the martial artist, as it has for so many of today’s top athletes, an improved and potentially more accomplished practitioner of their art, plain and simple. If a policeman is able to stay alert, has more endurance or strength, etc., will he/she not have an added advantage to the job? Of course.. The benefits to the soldier are obvious. Bottom line? To not take advantage of the science of nutrition and supplementation, is to short change the martial artists, police, and military personnel. 

As a trainer for many athletes from various sports, police, and ,military personnel, and the author of numerous articles on sports nutrition and training, I have come to a few general guidelines that should be of considerable help and interest to the martial artist, police, etc. who want to improve both health and performance. Though nutrition is a complex topic, I have devised a basic guide to the major and minor nutrients that should be helpful to the martial artist, police, and athlete alike who are trying to make food and nutrient choices. Of course this guide is in no way total or complete, and many individual differences may apply, but as a basic guide to examining these nutrients, it could give you the edge you have been looking for.

Protein 

Proteins are made up of amino acids which are the structural units of the protein molecule. There are approximately 20 amino acids. Eight of them are considered “essential” because the human body cannot make them on its own - which is the definition of an essential nutrient. Link a few amino acids together and you get a peptide. Link a bunch of peptides together and you get a protein. The shape of the individual amino acids (and resulting proteins) is unique and highly specific, so I won’t go into great detail about it here. Suffice it to say, proteins are an essential part of virtually every function in our body from the muscles, to certain hormones, to our immune system(s) and a whole lot more. In particular, the amino acids known as the “branched chain” amino acids (leucine, isoleucine, and valine) and the amino acid L-glutamine are of particular interest to active people as they are anti-catabolic (muscle sparing) and immune enhancing, to name only a few functions and benefits of these particular amino acids. 

Though the RDA for protein is generally sufficient for couch potatoes (with some debate) the majority of athletes and/or highly active people will benefit from higher intakes of high quality proteins. Proteins with the highest biological value (BV) are the proteins that should constitute the majority of the active person’s diet, as they are superior for maintaining positive nitrogen balance, reducing recuperation time from workouts, improving immune function, etc. Whey protein concentrate (WPC) and isolates (WPI) have the highest BV of any protein, is almost 50% branched chain amino acids, and is high in L-glutamine, which is why I recommend several servings a day of WPC/WPI to all the athletes/martial artists/police I work with. There are several brands of WPC/WPI on the market. Other high quality proteins such as skinless chicken, fish, eggs, soy, and lean red meats, have relatively high BV values and are good proteins. Another point that is important to know, the higher quality the protein, the less the person has to eat and this allows the person to keep total calories lower by sticking to these high BV proteins. 

For a person who is active in the martial arts, has a busy job, and probably does some weight lifting and/or aerobics, an intake of .7 – .8 grams of protein per pound of lean body weight is what I have generally recommended. For high level bodybuilders and competitive distance athletes, the protein intake will be higher, approximately 1g of protein per lb /bodyweight being the most common. In certain situations, amino acid supplementation is useful, but most people will have no problem getting what they need by eating plenty of high quality protein foods. Low grade, high fat, preservative loaded, protein foods such as luncheon meats, hot dogs, etc., should be avoided for obvious reasons. 

Carbohydrates

Carbohydrates are made primarily of carbon, hydrogen, and oxygen atoms that cycle into a ring. They can be “simple” or “complex” depending on the number of rings that are hooked together and the way the carbohydrate effects blood sugar (1). Though the rings can be slightly different in shape, their common theme is the ring structure. Similar to amino acids that make up proteins, when you link the simple units (the sugars) together you get carbohydrates with different properties. As most people know, carbohydrates are a primary source of energy for the body. The best type of carbohydrates to eat are those that are high in fiber, vitamins, and minerals. Though foods such as pasta, breads, and white rice are considered “complex” they are highly processed foods, totally inadequate in fiber, vitamins, and minerals and should not make up a high percentage of a persons carbohydrate intake. Though these foods are often fortified with certain vitamins, in my opinion this does not truly replace what is lost during processing, not to mention the many nutrients that are not replaced. Americans are notoriously low eaters of fiber, and heavily processed foods mentioned above do nothing to correct this deficit. High fiber carbohydrate foods such as brown rice, beans, lentils, oatmeal, sweet potatoes, and many others, are the preferred carbohydrate foods for health, performance, steady blood sugar levels, and reduced bodyfat levels.

Though the high carbohydrate/low fat diet is all the rage these days, it has not been in my experience the optimal diet for the many athletes, martial artists, and “normal” people I have worked with (see fats below). Data continues to support the fact that high carb low fat diets are not optimal for either health for weight loss. Eating too much of anything, including carbohydrates, will make one fat (too bad the makers of non-fat foods fail to tell you this) and cause a host of other ills I don't have the space here to cover. There are many researchers, books, and studies using both animals and humans that seriously questions the high carbohydrate/low fat diet as the optimal diet for health and performance. Two grams per pound of lean bodyweight of carbohydrates is more than sufficient to fuel the energy needs of most athletes if other aspects of their diet is adequate (i.e. correct use and amounts of certain fats and proteins). And, as mentioned previously, the source of those carbohydrates is of paramount importance.

Fats

The very word sends a shiver down the back of the leanest person. There is not a more misunderstood nutrient in all of nutrition than fats. Many people know there are big differences in how various carbohydrates effect the body and some people even know that different proteins have different properties, but “a fat is a fat, no?” is what the majority of people would say if you asked them about this much maligned nutrient. Fats have just as many biochemical differences in the human body as do carbohydrates and proteins, and thus have just as many different effects on the body that range from very good to very bad. It really depends on the type and amount of fat(s) we eat(2). Americans tend to get their dietary fats from saturated fats, rancid fats, and highly processed fats ( which contain by products such as trans fatty acids) , thus giving fats a bad name. 

As mentioned earlier, an essential nutrient is anything the human body cannot manufacture on its own and must be obtained from the diet, or the person will become sick and/or perish if the nutritional deficit is not corrected. We know there are a multitude of vitamins and minerals, eight amino acids, and two types of fats that are considered essential nutrients for life itself to continue. You should be aware that there is no such thing as an essential carbohydrate, but that's a whole other story. The two fats that are known to be essential to health are Linoleic acid (LA) which is an Omega-6 fatty acid and Alpha-linolenic acid (LNA) which is an Omega-3 fatty acid. Both of these fats can be found in various foods that have not been heavily processed. These two fats are highly sensitive and reactive to heat, light, and oxygen (i.e. they go bad quickly) , and are totally ruined or lost during the processing of our foods. The reason poly -unsaturated vegetable oils that line the shelves of most super markets can sit there for years on end is because they have been heated, deodorized, and generally processed to the point that they are the nutritional equivalent of white bread and table sugar. I recommend people avoid those oils. 

Because of all the fat bashing by the popular media and health professionals who should know better, most people have come away thinking that all fat is bad and serves no other purpose than to make our hips and stomach wider while ruining our health. Nothing could be further from the truth. The membrane that surrounds every single cell in your body, the sheath around nerves, various hormones, prostaglandins, and countless other parts of the body (especially the brain) depend on the dietary intake of the right fats. The importance of the essential fatty acids for health and performance cannot be understated. It is true that certain fats, such as, saturated fats, rancid fats, and trans fatty acids (found in margarine, Crisco, and other products) , can cause numerous health problems from heart disease to cancer and insulin resistance, to name only a few ills of a diet high in the wrong types of fat. However, the essential fatty acids (especially the Omega-3 fatty acids) are anti-lipolytic (stop fat storage), anti-catabolic (stop the break down of muscle tissue), increase metabolic rate and beta oxidation (burn calories/increase fat burning), improve insulin sensitivity, reduce the chances of heart diseases, and a whole lot more (3).

Though early research told us that we need a bit more LA (the Omega-6 fatty acid) than LNA (the Omega-3 fatty acid) in our diet, we find in practice that a diet containing higher amounts of Omega-3 fatty acids (LNA) gets the best results in health, bodyfat levels, and performance. The richest source of the Omega-3 fatty acid LNA is Flax oil, which also contains a small amount of the Omega-6 oil LA (4). Flax oil can be found in the refrigerated section of any good health food store and is derived from the careful processing of flax seeds (5). As a nutritional consultant to various athletes, I have used flax oil with many of the country’s top bodybuilders (a group of athletes notoriously fearful of eating fat) to reduce their bodyfat levels and improve their performance and health. Two–three tablespoons a day over a salad, taken straight, or in a protein drink does the trick (6). Another major source of Omega-3 fatty acids can be found in deep water cold fish such as sardines, mackerel, and salmon (7), and I recommend that people eat two to three servings of these fish per week. Good sources of LA are unprocessed vegetable oils such as safflower, sunflower, sesame, and many other oils found in health food stores. 

Fats to avoid are highly processed vegetable oils and other processed vegetable products (such as margarine), rancid fats, and to a lesser degree, saturated fats. The key to health and performance is a proper balance of essential fatty acids (LNA and LA), mono unsaturated oils (found in olive oil, avocados, etc.), and small amounts of saturated fats found in lean meats and other sources combined with the right carbohydrates and proteins. 

Vitamins/Minerals

Obviously a full description of every vitamin and mineral and all their functions would take several large text books, so I won’t even attempt it here. A good multi vitamin is an insurance plan to make sure we get all the major vitamins and minerals that for what ever reason we failed to get from our food on any given day. There is not a single cell in our entire body that does not require the use, or interaction with, some vitamin, mineral, or biological function that is dependent on the above nutrients in adequate amounts. If you think we get all the vitamins and minerals we need from our highly processed food supply (as some health professionals maintain), than I have a bridge in Brooklyn I would like to sell you. Some (but not all) nutritionists and other health related professionals will often say something like “vitamins supplements just cause expensive urine.” The last time I checked, chemo therapy, heart bypass operations, and hundreds of other medical treatments cost considerably more than the average multi vitamin. If the intake of vitamins were to prevent any major disease in say one out of a 100,000 people, it would have been worth every cent in my book. In my opinion, the correct use of vitamins, minerals, herbs, essential fatty acids, and many other nutritional based compounds, is the best route to optimal health and performance. Any major brand of multi vitamin from such manufacturers as Twin Lab, Solgar, or Nature’s Best, to name only a few good brands, would be fine.

Anti - oxidants

“Anti-oxidants” and “free radicals” are the hot buzz words these days on television news shows, news paper articles, and magazine features. Though scientists in the health and nutritional fields have known about them for decades, they have recently been getting a lot of attention by mainstream media and more open minded medical researchers. Anti-oxidants are a special class of vitamins and other non vitamin compounds that neutralize free radicals before they can damage cells in our body. What is a free radical? A free radical is a highly reactive molecular fragment that has a single unpaired electron. The unpaired electron wants to “pair up” with another electron. The free radical will steal this electron from virtually anything it comes in contact with, including our cells. This reaction, if left unchecked, leads to a free radical chain reaction and damage to various parts of the cell depending on where it takes place. An anti-oxidant can donate an electron without itself becoming a free radical and thus can break the chain of events leading to an uncontrolled free radical chain reaction (8). Free radical pathology is now believed to be linked to diseases such as cancer, heart disease, diabetes, and dozens of other afflictions. Without going into a long (and boring) biochemical explanation, there are many things that cause free radicals to be released, such as smoking, exposure to various toxins found in air, food and water, sickness, exercise, and stress in general. 

Anti-oxidants such as vitamin E and C and other compounds such as selenium, N-acetyl cysteine (NAC), and proanthocyanidins (derived from grape seed extract), to mention a few, will help recuperation from tough workouts, improve immunity, possibly prevent certain diseases, and improve your health in so many different ways it would take another article to explain. A good anti-oxidant formula made by any one of the brands I mentioned previously, should be added to the diet in addition to the multi- vitamin. Whey proteins can also greatly improve anti oxidants status and is recommended.

Sports Supplements:

The topic of sports nutrition supplements, such as: androstenedione and other “andros,” Arginine, Colostrum, CLA, Creatine, Ecdysterone, GH Supplements, Ginseng, HMB, Myostatin Inhibitors and Tribulus, to name just a few, is beyond the scope of this article. Each supplement has its potential uses, dawbacks, doses and other variables that need to be examoned on an indavidual basis. People in the martial arts, law enforecement, or military that want to understand these supplements ; whether or not they are worth useing, doses, types, etc., should consider reading my ebook on the topic of sports nutrition supplements, nutrition, and training called Body Building Revealed at: http://www.MuscleBulidingNutrition.com 

Conclusion 

The above list of foods and supplements is in no way complete or the entire picture when it comes to additional ways the martial artist, police, and military personnel can improve his or her health, strength, bodyfat levels, and recuperative abilities. However, the information presented here can make for a foundation of health and performance that could add a considerable edge for those who seeks it. 

(1)The way a carbohydrate effects blood sugar after it is eaten is known as the glycemic response. The glycemic index (GI) is a list of foods and how they effect blood sugar. Some foods we think of as “complex” actually raise blood sugar much faster than many foods we think of as “simple.”

(2) The health problems related to fats is are far more complex than most people appreciate. The pathology of disease(s) caused by high fat intakes of the wrong types of fat is a complex interaction between certain fats, carbohydrates, a lack of certain vitamins and other nutrients, free radical/anti-oxidant mechanisms, and other factors that are poorly understood.

(3) For more information on the many benefits of the essential fatty acids and to find out more information about fats and health in general, read “Fats the Heal fats that Kill” by Dr. Udo Erasmus published by Alive books.

(4) LNA and LA are in a 4:1 ratio in flax oil.

(5) Like fresh eggs, milk, meat, etc, all fresh unprocessed oils will spoil (go rancid) if not refrigerated constantly and eaten shortly after opening the bottle.

(6) All highly unsaturated oils, including flax, should NEVER be used to cook with as this will change the structure of theses oils making them toxic and of little use for the purpose they are intended for.

(7) The “fish oils” DHA and EPA can be formed in the human body from LNA by desaturase enzymes.

(8) It is important to note that free radical reactions are a normal and essential part of metabolism. It is the uncontrolled free radical chain reactions that we are concerned with.

About the Author - William D. Brink 

Will Brink is a columnist, contributing consultant, and writer for various health/fitness, medical, and bodybuilding publications. His articles relating to nutrition, supplements, weight loss, exercise and medicine can be found in such publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors. He is the author of Priming The Anabolic Environment and Weight Loss Nutrients Revealed. He is the Consulting Sports Nutrition Editor and a monthly columnist for Physical magazine and an Editor at Large for Power magazine. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies. 

He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. He runs the highly popular web site BrinkZone.com which is strategically positioned to fulfill the needs and interests of people with diverse backgrounds and knowledge. The BrinkZone site has a following with many sports nutrition enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists, and interested lay people. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs. 

William has worked with athletes ranging from professional bodybuilders, golfers, fitness contestants, to police and military personnel. 

See Will's ebooks online here: 

Body Building Revealed http://musclebuildingnutrition.com 

A complete guide bodybuilding supplements and eating to gain lean muscle

Fat Loss Revealed http://aboutsupplements.com 

A review of diet supplements and guide to eating for maximum fat loss

He can be contacted at: PO Box 812430

Wellesley MA. 02482. 

BrinkZone.com

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THE SAFETY OF LOW-CARBOHYDRATE / KETOGENIC DIETS 

Since these diets have become so fashionable in BB circles and in the lay public in general, I feel it necessary to put forth my RANT on this topic. I do so because I’m personally acquainted with a few unsuccessful and overweight dieters who seem to be unable to learn from their past mistakes (this includes some fairly close family members and friends). 

1. First off, there is little evidence to suggest that you will lose more FAT (especially in the long-term) following a low-carb diet. Although there will almost always be a greater level of temporary WEIGHT LOSS with these diets, the weight loss is primarily due to excessive water losses and suppression of hunger that normally occurs as a side-effect of increased blood ketones (which will lead to caloric restriction). Why the water losses? A low carbohydrate diet will cause liver and glycogen depletion. Since about 3 parts of water are stored with 1 part of glycogen, there will be an initial rapid weight loss. By restricting carbs, you are also effectively reducing your kidney’s ability to concentrate your piss, which will mean a greater level of excretion of other electrolytes including sodium and calcium. All these factors contribute to the temporary diuretic effect and weight loss. 

2. The side effects (both short-term and long-term) of ketogenic diets can be quite dramatic especially in susceptible individuals. Other than the dehydration, constipation, electrolyte losses, there will be general weakness (due to inadequate dietary carbs), nausea (due to ketosis), vitamin and mineral deficiencies, increase in kidney stones (which is well-documented even in non-responsive epileptic children who are sometimes put on ketogenic diets) and other possible kidney problems, increased risk of coronary heart disease as high fat diets are not conducive to favorable blood lipid profiles. In fact, Stillman, himself (the anti-carb advocate and author of “The Doctor’s Quick Weight Loss Diet” and co-author of the “Complete Scarsdale Diet”) ended up dying of a heart attack in 1975. Increased incidence of Gout has been reported since the uric acid in the blood competes with the ketones for excretion. The higher blood uric acid can also increase the risk of kidney failure in some individuals. Moreover, it is surprising that anybody would even consider advocating such diets when there is extensive scientific research documenting the association between plant foods and disease prevention. 

3. The belief that these diets also help preserve protein tissue is also very questionable. At present there is little scientific evidence to support this notion. 

4. The majority of individuals who go on these diets never stay on them for very long. Deprivation and limited food variety is not the answer for any successful, long-term, fat-loss program. Moreover, once they go off the diet, the glycogen stores get replenished, the water weight is restored and soon the dieter goes back to his/her usual diet and the weight comes back on (and sometimes with a little extra bonus). 

5. Finally, even if maintaining a more stable insulin level is important for optimizing fat breakdown, there are far healthier ways of accomplishing this. Just follow a diet rich in complex carbs mixed with some fats and protein and eat smaller, more frequent meals. Also try to lose fat stores slowly over time. This will help preserve muscle tissue and will not make you feel like a sack of poo-poo. Moreover, you will enjoy eating a variety of different foods and will have the higher energy levels to allow you to train more effectively. 

6. As for cyclic ketogenic diets, my opinions are fairly similar: a sack of poo-poo (and constipated at that)…different pile. 

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11 Nutritional Tips to make progress 

A good diet is essential to bodybuilding success. I believe that bodybuilding is 90% training and 10% nutrition but this doesn't mean that nutrition isn't important. Usually people who are involved with bodybuilding and don't make gains have problems related to exercise and not to nutrition. In fact eating right is very easy as long as someone follows some simple rules. So here are the 11 tips. Why 11 ? Because everybody gives 10 tips. 10 tips to increase your bench, lose fat, have a better sex life, ..., always 10 tips on how to do things. As a true heretic I'll give you 11 tips. 

1. Eat adequate protein. The amount of protein someone must consume in order to retain the muscle he possesses is said to be around 0.3- 0.4 gr/ pound of bodyweight. If someone wants to make gains then he must consume more than this. In my opinion, through trial and error plus reading, I have found out that it is best to consume between 0.7- 1.5 gr/ pound of bodyweight. I've heard many who claim that as well. Never go down below 0.7 gr/ pound. A great idea is to cycle the protein intake, going high at around 1.5 gr/ pound and then low 0.7 gr/ pound. I try this now and I'll be back on this subject (protein intake cycling) in the future. For now it seems to work well. Another interesting aspect is going up to 2.5 to 3 gr/ pound for a very short period and then come back to normal "bodybuilding" levels. I don't know about this, I'll try it in the future. Also it is wise not to eat too much protein except if you are on drugs. It is best not to exceed 1.5 gr/ pound mainly because excessive protein intake for a long time may damage the liver, basically I don't think it will, but to be sure lets not overdo it. Also the extra protein will go to waste, the body will burn it for energy just like carbos, but not so efficiently. If someone is on drugs then it is best to go for 2- 3 gr/ pound. That it is because protein synthesis is way up from normal levels and for a drug assisted athlete eating so much protein is not a recommendation, it is an absolute must (I don't claim that, steroid "gurus" do). 

2. Keep a nutritional journal. This is a must. If you are on serious bodybuilding and you don't write down how much Kcals, proteins, carbs and fats you are eating then you can just forget about proper bodybuilding nutrition. Period. 

3. Eat 5- 7 small balanced meals per day, trying in each one to eat at least 20 grams of protein plus carbos. Eating frequently and a small amount of food will really boost your metabolic rate and insulin levels throughout the day. It is preferably to carb load during the early hours of day and then protein load after 18.00. If you are working all day (a common thing today) a good idea is protein powders, not weight gainers, plain protein powders. That is because you can easily have access to good carbos (pasta, bread etc.) but not to protein. 

4. Drink an adequate amount of water. Try drinking at least 8 glasses of water per day, minimum. I drink more than 4.5 lbs of water daily. Dehydration is a curse for someone who performs intense training, beware of it. 

5. Be careful with vitamins. Vitamins and minerals are needed. Try to eat at least 3- 4 pieces of fruit per day. Also try to eat in a daily basis vegetables as well. If you don't eat an adequate amount of fruits, or you are on very high intensity training, supplement with vitamins and minerals. If you are cramping then that's the missing link, just don't overdo it with vitamin supplementation, even vitamins on large dosages and for a long period are considered to be toxic. A good idea will be to cycle vitamins intake as well. This is something I also try this period and I will be back for more on this. 

6. Before going to the gym take some amino acids, not protein, aminos. If you don't want to take amino acid pills, try eating 2 egg whites half an hour before. Egg white has Histidine, Isoleucine, Leucine, Lysine, Methionine, Cystine, Methionine+ Cystine, Phenylalanine, Tyrosine, Phenylalanine+ Tyrosine, Threonine, Tryptophan, Valine, Arginine, Alanine, Aspartic acid, Glutamic acid and Glycine. This is a complete list of amino acids. Also eat 2 egg whites immediately after training. 

7. After finishing your exercise and returning home eat 600- 900 calories within a hour. The amount depends on your bodyweight and metabolic rate. It is believed that after the end of an exercise session, the body absorbs nutrients extremely fast. To be specific it is said that between 0- 30 minutes after stopping training, the body needs carbos and between 30- 60 minutes, protein. I just make sure I get a good balanced meal after training within an hour and that's it. 

8. Don't eat much junk food nor drink too much alcohol. I'm not against doing any of two just don't overdo it. Personally I don't eat junk, maybe I'll have 1 chocolate bar every 4 days, or an ice cream on summer (every 4 days) but I drink 1 glass of wine plus one beer in a daily basis. I'm not against eating junk food now and then but the foundation of a good bodybuilding nutrition should be good food. 

9. Restrict fat intake. Fat is certainly needed, but not in excess. By eating lean food you can get all the fat you need to. In a bodybuilding diet 20% fat is the right amount. If you are on packing mass or practice training using heavy loads a good idea is to go up and consume 25% fat. 

10. Don't starve yourself in order to lose weight nor force feeding in order to gain weight. I start with starving. If someone gets on a fast diet, known as crash diet either, he will lose weight fast, but this weight will not only be fat but muscle as well, in a big percentage. The fact is that the faster someone is losing weight the more percentage of it comes from muscle. A good diet for weight reduction purposes should lead to a weight loss of 0.3- 0.5 (half a pound) pounds per week maximum. If someone has a lot of fat to lose he or she can go on to lose about 1 pound per week. I wouldn't though go for such a big weekly decrease of weight. So 0.5 pounds is the amount of fat someone can lose weekly without sacrificing healthy muscle tissue. Now about gaining weight. I thing the maximum weekly increase of the bodyweight someone can make is about 1/2 pounds (half pound), best is is about 1/4 pounds. This is definitely not muscle, but fat as well. I don't thing that bulking up with 1000 additional calories per day is wise, because you gain much fat and then you'll have to go to a negative calorie intake diet and sacrifice muscle in order to lose the gained fat, except if you take the time to, as I described before, but this situation is counterproductive as well because you just can't gain much muscle while trimming down, even in such a slow pace. 

11. Don't make radical changes on your diet. The point is to slowly adjust to what is needed, nutritionally, for bodybuilding success. If you make radical changes then it is most possible that you'll get bored quickly and return to the old and wrong nutritional program. Try to take one step at a time. First, lets say, you are eating 90 grams of protein daily and you need 180. You never go to 180 immediately !. For the first two- three weeks we add 10 grams, summing at 100 gr daily. Then when this becomes our habit (you should see me eating egg whites, I eat them like peanuts) we can make additional changes in the right way ie. add 10 grams more for 2 weeks and so on. Lets say someone doesn't drink enough water, 2 glasses per day. Can he go up to 8- 10 in one day or two ?. I think it is impossible to do so, he'll get sick and throw up !. First he starts to drink 3 glasses for 2- 3 weeks then adds 1 more and so on until he reaches the desired goal. The appropriate word to use is evolution, evolution of the diet plan to the right direction. So read the above and start to make changes slowly, take your time and the bodybuilding diet will become a habit of yours. 

These 11 tips, are certainly not all that someone must have in mind but they are the foundation of a good bodybuilding nutrition, as I see it. I'm not a nutrition expert nor I claim to know everything, these are some basic rules that I follow because I have found them to be effective. Try them for great gains and pumps. 

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The Skinny on High Fat Diets

Weight control is a very big issue for most Americans. At any given time about 25% of America's men and 44% of America's women are trying to shed some of those unwanted pounds. In fact, studies done by the diet industry show that as many as 50 million Americans are on a diet. It is easy to see how the weight loss industry has become such a large source of financial profit, pulling in nearly $27 billion yearly. Most often at the expense of consumers who are looking for a fast and easy way to shed that excess fat. Most of these diets do not work and only offer the dieter a quick fix for their problem. Some are actually harmful and contain blatant misinformation. 

To make the problem much worse we have become overrun with unethical salesman who use science and pseudo-science to dupe us into believing in their magic. Worse yet---- athletes are very gullible people! We want so bad to have that little extra edge so we can achieve more muscular growth or better performance in what ever sport we participate in, that we often fall prey to those who deal in myths and magic. 

Because most of us today feel we possess more than our fair share of fat, we are too elated to try any fad that may offer the slightest chance of obtaining our goals in weight loss. The most recent fad in diets is the high fat or ketogenic diets. Many are under the assumption that if we take in high percentages of dietary fat we will be able to increase the amount of fat we burn and increase the amount of muscle we put on. All with out quite as much diligence in the gym. Now to further complicate matters, a few research studies and popular books have suggested that high fat diets might actually help to improve physical performance. Is there any real truth to these theories? Lets see what the experts have to say: 

Andrew Coggan, Ph.D.,of the Metabolism Unit at the Shriners Burns Hospital and Assistant Professor University of Texas Medical Branch in Galveston, Texas says, "Despite the recent hullabaloo, there is really no good evidence that performance can be improved by increasing dietary fat intake (or by decreasing carbohydrate intake, which is actually what has been proposed). The stories presented in the popular press are simply anecdotal, while the handful of laboratory studies purporting to show a benefit suffer from serious methodological flaws." 

"The majority of the support for high-fat diets is based on personal experience and anecdotal information," says Lawrence Spriet, Ph.D., Dept. of Human Biology and Nutritional Sciences at the University of Guelph, Guelph, Ontario, Canada. "The studies cited to support these diets suffer serious methodological flaws and therefore do not constitute sound scientific evidence." Dr. Spriet adds: " I could never advocate that any athlete consume 60-70% of the day's caloric intake as fat. Much of the information in popular books and magazines has not undergone the peer-review process, so it is difficult to support the validity of these claims." 

Ellen Coleman, R.D., M.A., M.P.H., Nutrition Consultant for The Sport Clinic Riverside, California cautions: "A high-fat diet also contributes to obesity and increases the risk of developing coronary heart disease, stroke, and certain cancers." 

After reading the advice of the experts, it soon becomes evident that we should keep our money in our pockets and not be so quick to be duped into this high fat diet theory. In any case, the jury is still out and the verdict doesn't look good. So what do the experts advise that we do in the future to protect ourselves from the purveyors of snake oil and magic diet formulas? The following are a few tips from the experts: 

Dr. Coggan advises, "Ask yourself, is somebody trying to sell me something, e.g., a product, book, or "system? Is the claim or product being promoted as "revolutionary", with sweeping and widespread benefits?" 

"The athlete should beware if: 1) the claim sounds too good to be true; 2) the suspected "quack" encourages distrust of reputable health professionals such as medical doctors, exercise physiologists, and registered dietitians; 3) a preponderance of case histories, testimonials, and subjective evidence are used to justify exaggerated claims," Coleman adds. 

"I would further recommend staying away from some of the fad magazines and books that abound in today's society," Dr. Spriet warns. "Look more to the science and educational materials that contain opinions of several researchers in a particular area." 

So with weight control and human performance being such a big concern among many Americans, we should all be aware that there are NO QUICK FIXES. It still takes less calories than what you are burning, exercise and lots of dedication to changing your lifestyle and training habits. There are NO MAGIC PILLS, NO MAGIC FOODS and NO MAGIC NUTRIENT RATIOS! 

Elite powerlifter Tom McCullough MEd.,MSS of Excel Sport Nutrition, Inc., specializes in strength and conditioning for sport, sport nutrition, weight loss, and personal fitness, and is a consultant for the International Sport Sciences Association, a national certification agency for strength coaches and personal trainers, and also works as a full-time physical education instructor and football coach.

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Eating Out

If you're like most people, you're eating out more than ever. With a little effort, however, you can have almost as much control over what you eat when you dine out as you do at home. The following tips give you the tools you need to win at the restaurant game.

1. Get a Little Something on the Side. Salad dressing is not the only topping that can be served on the side. You can make the same request with sour cream, sauces and most seasonings. Unless the dish is premade, such as frozen lasagna, having the kitchen omit a sauce or serve a topping separately is perfectly acceptable.

2. Ask Until You're Satisfied. Perhaps the most effective method of getting what you want in a restaurant is to ask questions. Whether your question is about ingredients, preparation methods, price, portion size or substitutions, don't settle for a half-baked answer. If your server seems unsure of the answer to your question, have him or her ask a manager.

3. Know When to Go. If you have special instructions for the kitchen, you may want to eat out during nonpeak hours. Between 7:00 and 8:30 pm, most good restaurants get very busy, and your special order may take a little longer or--if you end up having to send it back--a lot longer. Try going before the dinner rush.

4. Fib a Little. What's the best way to be sure the oil is left out of your pasta primavera? Tell your waiter you are allergic to an ingredient in the oil, or you have a dangerous reaction to oil because of a medication you're taking.

5. Use Threats. Politely ask your server to tell the kitchen you will send your food back if it's not prepared to your specifications. This ensures the kitchen will make it right the first time. Remember, it's usually the fault of the cook, not the server, if your food is not prepared properly.

6. Try to Be a Kid Again. Many restaurants have a special children's section on the menu that you may be able to order from. If not, ask the waiter--or the manager, if necessary--if you may have a half order of something. Managers are usually eager to please.

7. Don't Be a Softie. When the dessert cart comes around, don't feel bad about saying, "No, thanks," even if a waiter pressures you. The same goes for unwanted appetizers, drinks or "extra" side dishes. You will not hurt the waiter's feelings by saying no.

8. Stop Eating When You Are Full. Ask someone--your waiter, a busboy, a manager or another waiter--to take your plate when you have had enough. If you can see as soon as you get your plate that the portion is too large (as it will be in some restaurants), immediately divide the food in half. Put one part in a to-go box or just place it to the side. 

9. Be a Regular. If you go to the same place often and get to know the staff by name, your requests and questions are more likely to be taken seriously. Who knows, maybe you'll even have a dish named after you! 

10.Tip Generously. Like it or not, the restaurant business is a service industry where you are the boss. If you take care of your waiter or waitress, he or she will take care of you.

By Tamatha J. Brown

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How to double your rate of fat loss in the next 7 days:

How would you like to learn a way to DOUBLE YOUR FAT LOSS in the next seven days? I know, I know - sounds like a gimmick, right? Well, it's not! It's really quite simple. To burn more fat you have to burn more calories. Most beginners start off with three days a week of cardio training. Usually they see some results initially because their bodies aren't accustomed to exercise and any increase in activity above no activity will always produce some results.

More often than not, the results begin to slow down a bit within a few months of training. Then they scratch their heads and wonder why it's not working anymore. This is why: Because three days a week is for beginners, and you're no longer a beginner. If you want twice as much fat loss and you want it twice as fast, double your cardio. 

Suppose you burn 400 calories per workout for three workouts per week. That's a total of 1200 calories per week burned. If you doubled that to six days per week at 400 calories per workout, you would burn 2400 calories. YOU JUST DOUBLED YOUR FAT LOSS EVERY WEEK! That was a real no-brainer, wasn't it? Click here to read the rest.

This article was provided by Global Health & Fitness (GHF). Click here to visit their site for customized exercise and nutrition programs, hundreds of exercise instructions and video demo's, a free fitness analysis, and much more. Members now receive FREE fitness tracking software and unlimited fitness consulting from 27 fitness, medical, and nutrition experts!

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Whey Protein Chart

Check out this chart to formulate your individual plan of action. Whey protein is going to be the key to your bodybuilding success—now and in the future.

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What works: The good guys!

Now just because something works, doesn’t mean it is good for you.....we will be getting to that shortly.

Protein: NOT weight gainers, mass builders, MRPs, but good old simple protein. It doesn’t have to be “top of the line” either, just clean and free of sugars and ca-ca. If you want a weight gainer, a mass builder, a post W/O shake...protein is your foundation. You can add back calories, carbs, and fats, but in many of today’s products you can not take them away! An example would be most mass market weight gainers. Some have excellent protein sources, but they follow on the label right after fructose and maltodextrin. You’d be so far ahead of those products to take your protein powder and add, peanut butter, fruit, flax oil, cream or whole milk (individualistic), etc and make your own, w/o all of the SUGARS.

Note: The so-called Nighttime proteins are nothing more than casein. You can achieve the same thing with milk, calcium casseinate...even the addition of fat and fiber to a “fast burning” anabolic protein such as whey, will make it digest slower and become anti-catabolic. The science behind “nighttime” proteins is based upon the amino L-leucine which stays in your system for 7 hours as opposed to 3-4 hours with the other aminos.

Creatine: Once you have been lifting 12 weeks or more...and your connective tissue is up to speed (to avoid injury from rapid strength increases), Creatine is the single most ergonomic aid next to protein. While it occurs naturally in meat and fish, supplementation with creatine allows for phenomenal progress, both in lean body mass and strength. There are no studies, or supported incidents of cancer, fat deposits on the liver or kidney damage. Even the occurrence of calf and hamstring cramping of elite athletes in hot humid weather has been dispelled as “normally occurring, even in those NOT on creatine.” Poor grades of creatine, with chemical by-product residue, will cause the traditional gastro-intestinal upset.

Glutamine: We only suggest glutamine to enhance recovery. If you are excessively sore, tired, and are unable to train several days in a row, glutamine can change your world! On top of the cell volumizing,
anti-inflammatory effects, glutamine can also help repair and soothe “gut problems” and reduce sugar cravings.

Antioxidants or Multi-Vitamins: When we exercise, we create additional “oxidative free-radical damage.” I can’t stress the importance of additional vitamins, especially the antioxidants Vitamins C and E. While we derive many of our vitamins and minerals from our food, hard training athletes invariably benefit from supplementation. It is visible not only in increase recovery ability, but also in the athlete’s capability to push the envelope day after day, without compromising their immune system.

Note: ALA, alpha lipoic acid, enhances antioxidant uptake and increases insulin sensitivity, definitely a supplement to consider.

These are the “essentials”, there are many more, but those are the basics. I could elaborate on Chromium, CLA, Liver tabs, Aminos, etc, at another time. If this article were titled “Keep it Simple”, we would stop here. There is a short list of things that work but are not cost effective (such as ZMA, CoQ10, and HMB). Also there are supps that prevent or reverse certain conditions associated with training (such as Glucosamine Sulfate, MSM, EFAs, arnica and more), but are not within the scope of this brief article.

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Micronutrients

Minerals and Vitamins 

Minerals are similar to vitamins in that both vitamins and minerals are generally found in relatively small quantities in the body, yet have major roles in key body functions. Minerals differ from vitamins in that minerals are simply elements, not organic compounds. The minerals known to be necessary are sodium, chloride, potassium, calcium, phosphorus, iron, zinc, chromium, magnesium, fluoride, iodine, copper, manganese, molybdenum, and selenium. Diet and a general multivitamin supplement are likely to provide an adequate supply of these minerals. 

·Sodium 
·Potassium 
·Calcium 
·Phosphorus 
·Iron 
·Zinc 
·Other Trace Minerals 
·Vitamins 

Sodium and Electrolytes 

Sodium is an element (Na), usually found in the body as an ion with a positive charge (Na+, a cation) in conjunction with chloride (Cl-). NaCl is more commonly known as table salt. Salt, and more precisely, the appropriate level of salinity, is crucial to the proper function of the body. Sodium concentrations in the blood and body tissues directly affect the osmotic flow of water; high sodium concentrations attract water into the blood and tissues, and the higher fluid levels are linked directly to hypertension and high blood pressure. Think of it this way: life evolved in the ocean, and we now carry the ocean around inside us. Chemical reactions are highly sensitive to salinity, so the body has evolved to maintain the necessary levels at any cost. So if you consume more sodium than is necessary, the body must dilute the concentration (by retaining water). Potassium is another element (K or K+ cation) that is also used in many of the same processes as sodium. 

Potassium 

Potassium, like sodium, is another element usually found as an ion (K+ cation) in the body. Potassium is also used in many of the same processes as sodium, notably the transmission of nerve impulses, muscle contraction, and the absorption of glucose into blood from the digestive tract. Potassium ions also regulate the secretion of hydrochloric acid in the intestines and stomach. 

Potassium and sodium are both present as positively charged ions in and around certain cells. Nerve cells in particular rely on the difference in relative concentration of these two ions to relay impulses. An "action potential" is a wave of charge that travels along nerve cells through the body. As it moves along the nerve cell, ion channels in the membrane open. Sodium flows into the cell and potassium flows out. After the impulse passes, the reverse process restores the previous balance. 

Calcium 

Calcium is an element (Ca), also a mineral, which is the primary component in the bones, teeth, and nails. In its ionic form (Ca+), calcium also plays an important role in muscular contraction. Too little calcium in the diet can lead to osteoporosis - soft, brittle bones - in the long term, and too much can cause kidney stones and interfere with the absorption of other minerals such as iron and magnesium. The major sources of dietary calcium are dairy products. 

An early study indicated a correlation between high protein diets and an increase in calcium excretion, but it is disputed. In one study, men were given 47, 95, and 142 grams of protein per day. All lost less calcium when they consumed 47 grams of protein than when consuming 95 grams of protein; and all except two lost more calcium when consuming 142 grams. The representative daily calcium loss increased from 184 to 394 milligrams of calcium when protein intake increased from 47 to 142 grams. Source: Linkswiler, H.; Calcium - Present Knowledge in Nutrition, The Nutrition Foundation, 1976 

This study later was criticized for poor methodology, and a subsequent, more rigorous study found no evidence of accelerated calcium loss with simiar high protein diets. (Herta Spencer at Hines VA Medical Center in Illinois). OTOH, the methodological problem with the original study was the fact that *purified* protein was used, rather than meat. So someone taking large amounts of purified protein supplements conceivably could have a calcium depletion problem. Of course, most purified protein supplements come in the form of shake mix powders, which are combined with...milk. Milk being one of the best sources for calcium, it seems the conundrum disappears. 

Phosphorus 

Phosphorus is the second most abundant element in the body after calcium. Phosphorus has critical roles in energy production, bone formation, cell metabolism and growth, and cell membrane structure. 

Cell membranes are primarily composed of fatty acids with attached phopshorus atoms. These phospholipids are arranged in a double layer with the phosphorus at the outer and inner boundaries. 

This arrangement has distinct structural advantages. Phosphorus tends to attract water, while lipids tend to repel it. ( "Oil and water don't mix." ) As a result, there is a very distinct barrier separating the cell interior from the surrounding environment, allowing greater control over which materials can and cannot enter and leave the cell. Specific structures and mechanisms regulate this. 

Phosphorus is a critical structural component of DNA and RNA. DNA has a double helical organization, like a twisted ladder. The "rungs" of the ladder are nucleotides (adenosine, cytosine, guanine, and thymine). The rungs attach to a sugar (deoxyribose) and a phosphate group. RNA is similar, but the sugar is different (ribose), and so is one of the nucleotides (uracil occurs in place of thymine); also RNA is only single stranded. 

Phosphorus is the critical part of adenosine triphosphate (ATP), the energy currency of cellular metabolism. The ultimate result of all food intake is chemical reactions that generate ATP. Most often, ATP is broken down to ADP (adenosine diphosphate) + P + energy, though if energy needs are high, ATP can go down to AMP (adenosine monophospate). There are a variety of ways the body generates ATP, including glycolysis, lipolysis, and the Krebs cycle. More on those in the More Complex Biochemisty section of the FAQ. 

ATP can also be processed into cAMP (cyclic adenosine monophosphate), which is a component of a hormonal control system within the cell. cAMP activates enzymes within the cell by phophorylating them. cAMP causes a "free" phosphorus atom to bond to the enzyme and this bond changes the physical orientation of the enzyme because the addition of the new atom alters the distribution of electrical charge within the molecule. The change in charge and shape of the molecule changes its reactive tendencies, making it more reactive. Conversely, removal of a phosphorus atom from such an enzyme accomplishes the reverse, creating a different structural change that will tend to make the enzyme less reactive. 

Dietary sources of phosphorus include milk, meats, beans, whole grain cereals and breads, and even soft drinks and snack foods (in the form of phosphoric acid). The average recommended intake is around 800 milligrams, but most people get plenty of phosphorus without having to make any special effort. 

Iron 

Iron plays a key role in the transport of oxygen and carbon dioxide during respiration and is an active component of enzymes involved in mitochondrial energy processes. It also seems to be involved in the immune system and in higher mental functions. Since it is connected with such basic processes, it is very important to avoid iron deficiency. 

An iron atom is found in the center of the protein heme. Hemoglobin and myoglobin contain heme. Hemoglobin occurs in the red blood cells of the blood stream and contains four heme groups. Myoglobin resides within muscle cells and contains only one heme group. Oxygen binds cooperatively to the iron in the heme group (oxygenating rather than oxidizing). Hemoglobin binds oxygen in a slightly different way than myoglobin does; there is a structural bias in hemoglobin that favors all four home groups loading and unloading simultaneously, while myoglobin picks up oxygen as a matter of simple diffusion. This makes sense if we consider hemoglobin's function as a carrier molecule. Myoglobin is more of a relay messenger. 

Carbon monoxide is a deadly poison because it binds more strongly to iron than oxygen does. O2 is happy to connect and disconnect with the iron atom on cue from the body, but CO remains bonded. Prolonged exposure to carbon monoxide runs the risk that the majority off hemoglobin in the blood will become locked away and unavailable for oxygen transport. Cyanide has a similar effect, though it binds with the oxygenated iron atom, and also acts more quickly. (That's why it is the favored drug of captured Nazi war criminals in old movies.) 

Iron is also found in enzymes in the mitochondria, small organelles found in every cell. Mitochondria are the place where the Krebs cycle energy reactions occur. Iron deficiency can reduce the production of ATP, the basic cellular energy currency. (Mitochondria have their own DNA that is separate from the other cellular DNA, and some scientists believe that these organelles were originally independent bacteria which developed a symbiotic relationship with larger organisms.) 

The body has homeostatic mechanisms to maintain necessary levels, and if needs rise, it takes steps to increase absorption from dietary sources. Of course, even high absorption may be inadequate if intake is too low, or if other factors interfere with absorption

Zinc 

Zinc! Not much is written about this key nutrient. You won't see any big ads for zinc. Why? Because you can purchase zinc supplements just about anywhere, for just a few dollars a bottle. 

Testosterone, the most effective anabolic our bodies naturally produce, is known to be closely interrelated with zinc. Mild deficiency causes a low sperm count. Double blind studies have shown that supplemental zinc can increase blood levels of testosterone in men with deficient zinc levels -- and most people, when tested, are shown to be deficient. Male athletes with just mild zinc deficiency will increase their plasma levels of testosterone with supplementation. 

Another important effect of zinc is on wound healing. In one study on a group of patients recovering from wounds, one group received 150 milligrams of zinc daily, and a control group received no supplemental zinc. The group that received the zinc were completely healed in 46 days. The control group took eighty days for complete healing. 

Additional research has shown that zinc is essential for cell-mediated immunity, may help to inhibit several types of cancer, including prostate, and is useful in fighting the common cold. Zinc appears to help prevent a vision loss in the elderly called macular degeneration, and even plays a role in taste and smell. (In fact, the only noticeable symptom of zinc deficiency is diminished taste sensations.) There is some evidence that zinc may have anti-inflammatory properties as well. 

RECOMMENDATIONS: 

The RDAs for zinc are: 15 milligrams for men, 12 for women, 3 for infants, 10 for children ages 1 to 10, 15 for pregnant women and 16 to 19 for those nursing. Older people may require higher amounts as our ability to absorb zinc decreases with age. Athletes may require more as sweating can cause a significant loss. Those on high fiber and vegan diets may have an increased need as well. 

The best food sources of zinc include brewers yeast and wheat brand or germ (this may be the reason that many bodybuilders have had good results with these), whole grains and, of course, oysters. 

Other trace minerals 

Iodine is necessary for proper functioning of the thyroid gland and thyroid hormones (thyroxine, T4, and tri-iodothyronine, T3). Low levels of iodine can cause hypothyroidism, essentially a sluggish metabolism with impaired energy utilization. Chronic deficiency can cause an abnormal swelling of the thyroid gland called a goiter. The RDA for iodine is 150 mcg. Iodine is added to salt and deficiency is uncommon. 

Magnesium is important in energy metabolism. Low levels of magnesium can decrease the efficiency of oxygen use. Healthy subjects with low magnesium levels used ten to fifteen percent more oxygen during low intensity aerobic exercise than subjects with normal magnesium levels. The low magnesium subjects also experienced heart rates 10 beats per minute faster during exercise. "Low magnesium is associated with increased physiological demands to do the same amount of work as when magnesium is adequate....Therefore, people will not be able to work as long or as productively when they are on a low-magnesium diet." said Dr. Henry Lukaski, the U.S. Department of Agriculture researcher involved in the study. The RDA for magnesium is 350 milligrams. Good sources include green vegetables and unprocessed grains. 

Fluorine, copper (RDA 3 mg), manganese (RDA 2-5 mcg), and selenium (RDA 100 mcg) are some other important trace minerals. Taking amounts of trace minerals far in excess (4x and greater) of the RDA has been shown to have detrimental effects. 

Vitamins: Take a daily multivitamin like Centrum or One-A-Day. 

A vitamin is an organic substance that your body requires to help regulate functions within cells. There are thirteen vitamins: A, B1/thiamine, B2/riboflavin, B3/niacin, B6, folate, B12, biotin, pantothenate, C, D, E, and K. These are either fat soluble or water soluble. Water soluble vitamins pass through the body in 24 to 48 hours and so are important to have in the diet. Fat soluble vitamins, on the other hand, are stockpiled in fat in the adipose tissue, so short-term dietary deficiencies are not critical. 

Fat-soluble vitamins: A, D, E, and K 

Vitamin A, also known as retinol, has several key functions. It works like a steroid hormone in cell growth and division because it directly affects the production of certain key proteins involved in the process. It works as a signaling agent in retinal nerves when light strikes them. It works to maintain healthy skin by regulating mucus production. It also serves as an antioxidant. 

Deficiencies of vitamin A can result in dry, scaly skin, increased levels of infection due to the drying out of mucus membranes, possible impaired functioning of the immune system, night blindness, and possible increased risk of cancer. 

The RDA for vitamin A is 1,000 mcg (of retinol). The best sources are liver, egg yolks, whole milk, and butter. Beta carotene is a precursor compound to vitamin A, and it is found in dark green and yellow vegetables. Six units of beta carotene are converted to one unit of retinol, so the RDA for beta carotene is 6,000 mcg. Most people get about 2/3 of the RDA, since vegetables are frequently left out of people's diets. Supplemental vitamin A or (better) eating more spinach, carrots, squash, and similar vegetables would be a good idea. Vitamin A overdoses can be toxic and since this is a fat soluble, excess amounts can accumulate, though this is unlikely with dietary sources. 

Vitamin D also has significant hormone-like function. It is central to calcium level regulation in the bones and blood. Two forms exist, vitamin D2 and D3, and the body uses them identically. Exposure to sunlight three times a week for ten to thirty minutes (depending on intensity) should cause the body to produce adequate levels of D3, but many foods are also fortified with extra D2. Vitamin D is processed first in the liver and then in the kidneys. This produces the "activated" form of D (1,25(OH)2D). 

Parathyroid hormone stimulates the production of this "activated" hormone-like form of D. Low blood calcium levels trigger release of parathyroid hormone, which activates D. 

Blood calcium levels are maintained from two sources - diet and bone. When levels drop, parathyroid hormone levels rise, which increases production of "activated" D. Activated D functions like a steroid hormone in intestinal cells and causes the formation of certain proteins which handle calcium absorption in the digestive tract. Activated D also works to release calcium from bone when dietary sources are inadequate. When levels rise, parathyroid hormone levels drop, a different form of D is produced, and calcium excretion and bone mineralization increases. 

Deficiency of vitamin D results in rickets in young people (deformed bones) and osteoporosis or bone fractures in older people. Due to fortification, deficiencies are rare. Excess vitamin D (10 -100 times the RDA) can be toxic and can lead to kidney stones. The RDA is 10 mcg. 

Dietary sources of D are dairy products, saltwater fish like salmon and herring, liver, and egg yolks. 

Vitamin E, also known as alpha tocepherol, is sort of a nutritional mystery. It seems to function as an antioxidant, and indirectly in cellular respiration and in heme formation. Deficiencies are hard to create so its role still is unclear. The RDA (80-100 mcg) seems adequate for most people. There may be toxicity at dosages above 600 mg a day. 

Recently we have learned that Vitamin E exists in two forms, alpha and gamma tocepherol. Most vitamin supplements contain only alpha tocepherol. Gamma tocepherol can be found in dietary sources of vitamin E, like soybeans, nuts, and grains. The two forms seem to work together in neutralizing so-called "free radicals" in the body. Some researchers believe that taking only the alpha form (via supplements) will deplete the gamma form and will result in higher levels of free radicals and more damage. Others suggest that eating a diet with sufficient fruits and vegetables will have a compensatory effect and that there is no need to be concerned about taking vitamin E supplements. The more cautious view suggests taking no more than 100 IU of vitamin E a day. 

Vitamin K comes in two forms. K1 is found in green vegetables, and K2 is produced by intestinal bacteria. K1 is a necessary part of the reactions which occur in blood clotting. Deficiencies of K are often shown by people who bruise easily and have slow coagulation. The RDA is 60-80 mcg (*micro*grams). 

Water Soluble Vitamins (Energy reaction related) 

Vitamin B1, also known as thiamine, quickly forms thiamine pyrophosphate (TPP) in the body. TPP is a coenzyme which mediates several important steps connected with the Krebs cycle, such as the conversion of pyruvate to acetyl co-A, and one step of the Krebs cycle itself. TPP also seems to have a role in nerve impulse transmission. Symptoms of thiamine deficiency include loss of appetite, fatigue, depression, nausea, irritability, and constipation. Severe deficiency can lead to beri beri. Due to food fortification, thiamine deficiency is rare and usually only occurs in alcoholics and people on very restricted diets. The RDA is 1.0 to 1.5 mg. 

Riboflavin, vitamin B2, is the precursor for FAD, an energy reaction compound widely used in the body. Due to food fortification, deficiency is rare and usually only occurs in alcoholics. Milk, meat, eggs, and cereals are good sources. The RDA is 1.5 to 1.7 mg. 

Niacin, vitamin B3, is the precursor for NAD and NADH, another energy reaction compound commonly used in mitochodria. Again, due to food fortification, deficiency is rare and usually only occurs in alcoholics. Meats, legumes, and cereals are good sources. The RDA is 13-19 mg. 

Vitamin B6 occurs naturally in several forms, all of which turn into pyridoxal phosphate, which has a major role in the metabolism of amino acids, the formation of serotonin and norephinepherine, and also seems to be involved in the formation of nerve cell myelin and heme. Mild deficiency symptoms include nervousness, irritability, and depression. B6 requirements seem to be linked to protein consumption, and the RDA is 1.5 to 2.0 mg for an adult eating 100g of protein a day. Some evidence suggests that B6 supplementation might be a good idea. The recommended supplementation is .6mg a day. 

Pantothenic acid is a necessary precursor to acetyl co-A, the basic fuel of the Krebs cycle. Fortunately it is very widespread in food sources so deficiencies are uncommon. 

Biotin has a number of functions, one of which is the formation of oxaloacetate, the basic substrate of the Krebs cycle. Sources include peanuts, chocolate, and eggs. However, the protein avidin in raw egg whites binds to biotin and takes it out of the body. Consuming large amounts of raw egg whites (more than 20 a day) results in biotin deficiencies. This is another reason to cook those eggs! 

Other Water Soluble Vitamins 

Folic acid is important in amino acid and purine synthesis. Deficiency can inhibit DNA formation. Pregnant women should take supplemental folic acid (400 mcg/day) to avoid nervous system birth defects. 

Vitamin B12, cobalamine, is an essential factor in preventing pernicious anemia and is thought to be important in cell division and replication. Deficiencies are rare, since the liver can store up to a six year supply. 

A recent study found that HIV positive people deficient in vitamin B12 tend to develop AIDS in roughly half the time that people who are not deficient (4 years vs 8 years). Perhaps the extremely high turnover of immune system cells that occurs with HIV is responsible for depletion of B12. Low B12 levels might hamper replication of cells in the immune system and hasten its collapse. No advantage has been found so far in supernormal levels, but more studies will be done. The RDA is 6 mcg. 

Vitamin C, ascorbic acid, functions to help normal collagen and bone formation, wound healing, and in capillary support. It increases absorption of dietary iron and spares other vitamins by acting as an antioxidant. Deficiencies may show up as easier bruising, impaired immune function, scurvy, or osteoporosis. Poor diet and stress are the major causes of inadequate levels of vitamin C. Recent studies point to 200 mg a day as the maximum amount that the body can absorb. 

Prevention magazine suggests you look for the following in a multivitamin: 

· - Iron - up to 18 milligrams (mg) 
· - Vitamin A/Beta-carotene - 5,000 International Units (IU) 
· - Vitamin D - 400 IU 
· - Vitamin B6 - 2 mg 
· - Folic acid, or folate - 400 micrograms (mcg) 
· - Magnesium - 100 mg 
· - Zinc - 15 mg 
· - Copper - 2 mg 
· - Chromium 50-200 mcg 

The article recommends taking a second combined supplement of: 

· - Vitamin C - 200 -500 mg 
· - Calcium - 500-1,000 mg 
· - Vitamin E - 100-400 IU 

Depending on your diet, this may not be necessary. The second supplement should be taken at a different time of day than the first because calcium can interfere with iron absorption. 

An entire industry has grown up in the past twenty or thirty years, designed to sell you supplemental vitamins. What surplus vitamins will do is give you expensive urine and a lighter wallet, but not a longer life, improved athletic performance, or great sex. Just like with supplements, the hype far exceeds the reality, and you are far better off spending your money on real food and focusing your attention on making good meals and training harder and smarter.

Excerpt From the Training-Nutrition Mailing List 
Version 7.5, 4/16/97

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Nonnutrients is a blanket group of compounds people frequently use which have no direct nutritional value. 

Aspartame (aka- NutraSweet) 
Caffeine 
Alcohol 
Aspirin 
Ephedrine 
Creatine 


Aspartame: aka NutraSweet 

Aspartame is a widely-used artificial sweetener. Most people take it for granted, but a few voice vocal opposition to it. 

Nutrasweet is the commercial name for the chemical compound aspartame, which is composed of the amino acids phenylalanine and aspartic acid. In nearly everyone, these amino acids are processed normally, but in a very small number of people who suffer from the disease phenylketonuria (PKU), levels of phenylalanine are dangerous. PKU is a genetic disorder whose sufferers lack the enzyme to break down phenylalanine. High levels can accumulate in their blood and cause brain damage. Likewise, the same thing can happen to fetuses, but unless the pregnant mother has PKU, it is very unlikely that the levels will be anywhere close to a dangerous amount. 

In the US the accepted daily intake is 50 mg per kilogram of bodyweight. (In Canada it is 40 mg.) This means a man of 175 lbs (80 kg) could consume 4,000 milligrams a day. An average can of diet soft drink has around 200 mg of aspartame, so this means 20 cans a day. A packet of Equal has 35 mg, so our hypothetical friend could have 114 of those. It is pretty unlikely that anyone would want to consume enough aspartame to run into problems. 

There may be a very minor, anticipatory release of insulin associated with Nutrasweet consumption. When the body senses something sweet, salivary enzymes send a neural impulse to the pancreas, where other enzymes get ready to release insulin. The same thing is likely to happen when you are drooling over that piece of chocolate cake (or even a picture of it!). Keep in mind that there is no sugar actually present in the blood yet to trigger an insulin burst, so the insulin reaction from say drinking a Diet Coke is miniscule compared to drinking a non-diet Coca-Cola. 

Some people report a reaction to aspartame, saccaharin and sorbitol. After consuming an artificially sweetened soda or similar product, they experience dizziness, blurred vision and a severe headache. If it bothers you, stay with honey, molasses, fructose, stevia (an herb), or granulated sugar. Other people find aspartame to have a calming effect in stressful situations. 

One last concern with aspartame is that you should avoid heating it. or consuming hot products (such as coffee, tea, cocoa...) that contain it. At high temperatures it breaks down into a number of side products, including methanol, and methanol breaks down into formaldehyde. 

Caffeine 

Nearly everyone knows what caffeine is and does. It is the classic stimulant. Nearly everyone consumes it on a frequent basis, whether in coffee, soft drinks, chocolate, headache remedies or other sources. It is as close to a completely safe substance as we know, though overdosing can be very unpleasant, with severe jitteriness, and even fatal in cases of extremely high consumption (something on the order of 200 cups of coffee or 50 vivarin tablets). The Caffeine FAQ is exhaustive in its explanation of facts about this drug, and it is worth a quick read. For our purposes, we will just cover a small portion of this subject. 

Caffeine is one of a group of central nervous system stimulants called methylxanthines (others are theophyline and theobromine - found in tea). These agents have the following effects: 

1. Stimulate the central nervous system 
2. Act on the kidney (as a diuretic) 
3. Stimulate cardia muscle (at low doses might even depress) 
4. Relax smooth muscle (esp. bronchiole) 
Three cellular actions of this group of compounds have received the most attention. 
1. translocation of intracellular calcium 
2. increasing accumulation of cyclic nucleotides (cAMP) 
3. competetive antagonist of adenosine 
1) Calcium has a basic role in triggering muscle contraction. Caffeine concentration in the area can cause the sarcoplasmic reticulum to release calcium even without a nervous impulse. If the concentrations are high enough, there can even be a muscle twitch! 

It is also thought that theophyline can cause secretion of catecholamines (epinepherine & norepinepherine - the "fight or flight" hormones) in the absence of calcium. 

2) & 3) Many peptide and amine hormones are mediated via cyclic nucleotides like cAMP (cyclic adenosine monphosphate). Normally, when the hormone detaches from the receptor in the cell membrane, enzymatic reactions deactivate cAMP. But methylxanthines seem to delay this deactivation. More cAMP remains active than would otherwise, and the effects of the hormone are greater, since more secondary messengers are available. It's sort of like paying overtime to tellers at the bank. The number of customers remains the same, but more of them can finish their transactions before the bank closes for the day. 

The physiologic mediator (traffic cop) of cyclic nucletides is adenosine. Since methylxanthines are antagonists of adenosine, the end result will be opposite of the action of adenosine stimulation. Adenosine receptors can either lead to increased cyclic nucleotide formation or decreased cyclic nucleotide formation, depending on the organ system, or cell we are talking about. 
Adenosine will: 
1. Dilate cerebral blood flow. 
2. Inhibit (strongly) hormone epinepherine induced lipolysis. 
3. Inhibit release of neuro-transmitters in CNS. 
4. Inhibit release of norepi from autonomic nerves. 
Caffeine will: 
1. Constrict cerebral blood flow. 
2. Lead to the release of epinepherine which we know--> lipolysis. 
3. Enhance the release of neuro-transmitters in the CNS. 
4. Enhance release of norepi from autonomics. 
The methylxanthines are easily oxidized to uric acid which is also very similar in chemical structure. This could explain why caffeine is a diuretic. When it breaks down to uric acid, the body tries to maintain the correct balance, and so must use water to dilute the uric acid concentration...which it then excretes. 

Caffeine's half-life is 3.5 hours, and most effects wear off after about six. So keep this in mind when considering a cup of coffee or a cola later in the day or evening. All traces are gone after 12 hours, and this is the point at which "withdrawal" effects will start to occur in heavy users. 

Caffeine increases the level of circulating fatty acids. This has been shown to increase the oxidation of these fuels, enhancing fat burning. Caffeine has been used for years by runners and endurance people to enhance fatty acid metabolism. But apparently the effect is more pronounced in people who are not habitual users of caffeine. 

Caffeine is not addictive in the sense that drugs like heroin or alcohol are. Caffeine use does not progress in a continuous upward spiral of increasing doses. It is not difficult to stop using it. Caffeine is not linked to antisocial behavior, nor is it associated with any chronic health problems. However, habitual use does have negative side effects, including irritability, restlessness, tension, insomnia, and similar symptoms. Acclimated users can experience severe headaches or grogginess if their daily intake drops suddenly. (This is essentially a rebound effect of adenosine rising to high levels since its normal antagonist is missing.) Further, acclimation to the stimulant and fat burning effects occurs. Also, caffeine use has been linked to accelerated calcium loss, which does have important long term consequences. (Now we can see a possible explanation of why this happens, given the discussion above.) Finally, remember that although caffeine delays the onset of fatigue, it does nothing to alleviate it, so the longer you put it off, the more recovery you will ultimately need. 

So it makes sense to keep tabs on your caffeine intake. If it is high, the common remedy is to gradually reduce the amount you consume by about half a cup of coffee (50-75 mg) a day until you reach the desired level. Given its prevalence, it is easy to consume it several times in the day without even noticing. Two cups of coffee in the morning, a soda at lunch, an Excedrin or two, and a cup of cocoa....and you've reached nearly 400 mg. 250 mg is considered to be a threshold for *overdose*, though the effects are fairly mild, body size has a major effect, and in the example above, we're talking about a whole day, not a few hours. But the point remains: cutting back your "gratuitous" caffeine intake will give you more benefit from the other times you use it. 

Typical doses: 

Product Amount of Product Amount of Caffeine
Coca-Cola 12 oz. 65 mg
Mountain Dew 12 oz. 54 mg
Jolt Cola 12 oz. 71 mg
Drip Coffee 6 oz. 115-175 mg
Espresso 1.5-2oz. 100 mg
Brewed Coffee 6 oz. 80-135 mg
Instant Coffee 6 oz. 65-100 mg
Decaf Coffee 6 oz. 3-4 mg
Tea, Iced 12 ozs. 70 mg
Tea, Brewed 6 oz. 40-60 mg
Milk Chocolate 1 oz. 1-15 mg
Dark Chocolate 1 oz. 20 mg
Anacin/Anacin-3 2 tabs 64 mg
Excedrin 2 tabs 130 mg
Midol 2 tabs 64 mg
No-Doz 2 tabs 200 mg
Vivarin 1 tab 200 mg

Alcohol

The alcohol that people drink is ethyl alcohol, also called ethanol. Other forms of alcohol are toxic to the body. Three different classes of alcoholic drinks exist: beer, wine, and distilled spirits. Beer generally has the lowest concentration of ethanol, wine is higher, and distilled spirits are the highest. 

Alcohol is not digested. Instead it passes directly into the bloodstream from the stomach and lower intestine. Once there, its concentration is the blood alcohol level, the direct indicator of intoxication. The liver metabolizes alcohol in two steps. First, it uses the enzyme alcohol dehydrogenate to break ethanol into acetaldehyde, but this is still poisonous so the liver uses aldehyde dehydrogenase to break it into acetic acid (more commonly known as vinegar). The liver then processes acetic acid into carbon dioxide and water. The rate of alcohol metabolism is fixed, around 10-15 mL of ethanol per hour. You cannot accelerate the sobering up process (with cold showers or black coffee, etc). 


Concentration Nature of effect
under 50 mg/dL Increased sociability; euphoria
50-100 mg/dL Disturbances in gait; Lack of concentration; Increased reaction time
100-150 mg/dL Ataxia; Impaired mental and motor skills; Impaired short-term memory; Slurred speech
200 mg/dL No response to sensory stimuli
250 mg/dL Coma
500 mg/dL Death
One mixed drink will usually raise BAL by 20-35 mg/dL. 

Rather than going into a lot of details about intoxication and alcoholism, we will just say there is a lot of material available on this subject that is worth reading. It depresses the nervous system, impairs motor ability and judgment, and at high levels can produce unconsciousness, vomiting, and even death. Alcohol is a diuretic, which may lead to dehydration in hot weather or with excess consumption. It is also addictive, and some evidence suggests a genetic link to alcoholism. Long term brain damage from alcoholism occurs by literally shrinking the brain, and the result is a demonstrable reduction in abstract thinking and problem solving abilities (as compared to nonalcoholics). 

Liver damage is another major consequence, which progresses through several stages. First is "fatty liver". Alcohol takes priority in the liver, so fatty acids that enter the liver at this time do not get broken down, but instead get stored there, as fat deposits. Think about that the next time you go for a burger after having a few drinks! Fatty liver is reversible. The person can simply use up the stored fatty acids as an energy source when there is no alcohol around to interfere. But keep in mind how difficult fat loss can be. 

The next, more serious, stage of liver damage is hepatitis. The liver becomes inflamed and its function is impaired. After this comes cirrhosis, where the liver cells themselves actually die off and are replaced by cartilage. A severe case of cirrhosis shows a liver that is mostly a spiderweb of cartilage, instead of vital liver cells. This feeds a vicious circle, in that the remaining liver cells are taxed more to filter the poison out of the blood, and as they are stressed more and more heavily (even if the alcohol consumption remains at the same level), more die, leaving even fewer, which must work even harder, and so on. 

More immediately, though, alcohol has a number of metabolic effects that adversely affect bodybuilders and other athletes. Aside from fat in the liver, it can add to overall bodyfat for a number of reasons. First, it is highly caloric in itself, and is often consumed to excess. Second, it is often mixed with soft drinks and fruit juices which are filled with simple sugars. Alcohol, as a depressant, may also slow the rate at which the body burns fuel, making it harder to use up all these surplus calories. And a huge insulin spike from a lot of sweet mixers or sugars in beer and wine does not help much. Beyond this, alcohol has a substitution effect. A person who consumes a lot of alcohol calories will later have little desire to eat, although the body is running very low on glucose. Simultaneously alcohol also hampers the conversion of amino acids into glucose, AND certain protein synthesis. So there is little glucose in the system, and no carbs or protein coming in because the person is not feeling hungry. Alcohol also breaks testosterone down, and converts androgens into estrogens! Doesn't bode very well for gaining muscle or losing bodyfat, does it? Put it all together and it's an awful mess. No wonder you feel so bad the next morning. 


Name of Drink Calories per Ounce
Beer 150 calories per 12 ounces
"Light" beers 70-140 per 12 ounces
Liquor -80 Proof 97 calories per 1.5 ounces
Liquor -100 Proof 124 calories per 1.5 ounces
Mixers can add 60-80 additional calories per 6 ounces. 

Aspirin 

Aspirin is a common over-the-counter pain reliever and remedy. Chemically, aspirin is acetylsalicyclic acid, an NSAID (non steroidal anti-inflammatory drug). There are many NSAIDs, some others also used as pain relievers, though aspirin is the best known. Though scientists do not know for sure, they believe that the NSAIDs probably all work in similar ways. Aspirin works by blocking the formation of certain prostaglandins. 

Prostaglandins are water-soluble, polyunsaturated fatty acids with hormone-like actions in the body. The body converts some of the Essential Fatty Acid (EFA) linoleic acid into arachnoidic acid, and arachnoidic acid is the precursor to prostaglandins. Very biologically active but also very short-lived, these compounds are produced where needed in the body, do their job, then are destroyed either on site or in lungs or kidneys. Prostaglandins are produced in very small amounts, but by every cell in the body (except red blood cells). Likewise, every cell also has the ability to destroy prostaglandins. 

What do prostaglandins do in the body? 
· play a role in inflammation, blood clotting, arthritis 
· control blood flow and pressure in kidneys 
· regulate microcirculation, neurotransmission, and immune response 
· control vascular tone 
· broncho constriction and dilation 
· facilitate calcium binding to membranes 
· neuromuscular activity regulation 
Many of these effects are mediated by cAMP and cGMP. Related compounds called thromboxanes and eicosanoids are similar metabolic byproducts of arachnoidic acid. 

When the body suffers a trauma, the normal tissue is disrupted and apparently prostaglandins are released as a clean-up crew. Inflammation follows, which may aggravate sensations of pain. Aspirin stops or at least slows the entry of more prostaglandins into the area, so the feeling of pain lessens. 

So what does aspirin do? It reduces risk of heart attack and blood clots by working to block platelet aggregation. Aspirin prevents the formation of a precursor to prostaglandins and thromboxanes by literally jamming the enzyme which makes them. The raw materials cannot be converted into prostaglandins and thromboxanes. 

Omega 3 fatty acids have similar effects. Some famous studies on Eskimos show that dietary omega-3 fatty acids (from fish) are directly correlated with a lower incidence of heart disease, longer bleeding time and less platelet adhesion. 

Aspirin relieves headaches and hypertension in the same way, by preventing the formation of prostaglandins which work to constrict blood vessels. In other words, the blood vessels remain dilated, and plenty of blood can flow to and from tissue in the brain or elsewhere. 

Regular use of aspirin may be beneficial, but the body may experience more bleeding due to slower clotting time and lose iron. Iron deficiency may be a concern with high aspirin consumption (but remember that too much iron may pose risks of its own). Also, aspirin seems to increase the rate at which the body loses vitamin C and folic acid. Individuals taking high doses of aspirin need to eat a diet rich in fruits for vitamin C and leafy green vegetables, liver, and beans for folic acid and iron. 

Two of the most common other nonprescription pain relievers are acetaminophen and ibuprofen. 

Acetaminophen (found in Tylenol among others) works to relieve pain and reduce fever, but differs from aspirin in that it is not an anti-inflammatory. Avoid using it with alcohol. Overdose (consumption above 10-15 grams) runs the risk of liver failure, and so may chronic use. Kidney problems may also occur. Acetaminophen can return a false positive on diabetic glucose tests. 

Ibuprofen (found in Motrin) works as a pain reliever and an anti-inflammatory and appears to have a lower level of stomach irritation and bleeding than aspirin. Long term use - even in normal dosages - may have negative effects on kidney functions. No more than 2400 mg (2.4 g) should be consumed in one day (taking doses 3 times a day, six hours apart). 

Ephedrine 

What is it, what does it do? 
What's the difference between a bottle of Ephedra that says it is 375 mg of Ephedra and a bottle of Ephedrine that says it is 25 mg Ephedrine HCI? 
Ephedra is the common name of a plant. The "bottle of ephedra" is probably ephedra tea containing 375mg of plant parts. Ephedrine is the trivial name of a chemical compound, an alkaloid. Ephedrine HCl is the hydrochloric acid salt of ephedrine. Now forget the last two sentences -- because any references to "ephedrine", an easily oxidized, fishy-smelling free base with a melting point of 79 degrees Celsius actually refer to ephedrine HCl, a nice, happy stable salt which acts as a bronchodilator and central nervous system stimulant and melts at over 200 degrees Celcius. 

How many Ephedra does it take to make one ephedrine tablet? 
Most ma huang or ephedra concoctions I have seen have been standardized to 6% ephedrine, so I will take that as fact: 375mg ephedra are equivalent to 22.5mg ephedrine, or nearly one 25mg tablet. 

Why can someone in California still find ephedra on the shelves of the health food stores, but ephedrine is getting more difficult, if not impossible to locate? 
Politics. Ephedrine is supposedly a precursor to an easily manufactured form of speed called CAT, so the idea is, get rid of the ephedrine, get rid of the CAT. 

What's the difference? 
Ephedra has plant parts in it. Finally, what about the liquid from of ephedrine? Bottle recommends a couple drops on the tongue. 
I don't know what is in the "liquid ephedrine" except that it's not liquid ephedrine, and that it's probably more expensive dose-for-dose than ephedra or ephedrine Hcl. 
Questions from Gayle O'Connor
Answers by Michael A. Burns 

How to use it? 
Ephedrine is a powerful stimulant in its own right, but gains additional efficacy when used in conjunction with aspirin and caffeine. The so called "CAE stack" is commonly used both as a way to enhance the intensity of workouts and to speed fat burning. 

Although ephedrine and pseudo-ephedrine are over-the-counter drugs widely used in many remedies, they are drugs and pose some degree of risk. This section exists to suggest maximum dosage ranges, so that people do not fall into the "some is good so more must be better" mindset. 

That said, THERE IS NO ASSURANCE THAT THE AMOUNTS SPECIFIED HERE ARE SAFE for *your* *personal* use. Consult your physician if you have ANY concerns, and do it *before* experimenting with ephedrine or the stack. 

The general procedure for the stack is as follows: 
The stack itself is 20 to 25 mg of ephedrine, 325 mg of aspirin, and 200 mg of caffeine. In practice this usually works out to be one tablet of each, though some caffeine tablets might be weaker. Generic brands of caffeine tablets may increase the jitteriness effects of the stack. 

When starting, take the stack at most ONCE a day before training for five days or longer. You can skip it on non workout days. After that, if you don't feel too jittery, you can try taking the stack twice a day: once after breakfast, and once before working out. Eventually if you feel acclimated and not overly stressed, you might add a third dose later after training. This would be for a serious bodyfat loss cycle, and three a day is probably way too much unless you are a really big guy. ALWAYS WAIT AT LEAST FOUR HOURS BETWEEN DOSES. ALWAYS "TAPER" ON AND OFF THE STACK. 

Watch out for insomnia, irritability, and depressive moods. Reduce your other caffeine consumption as much as possible. 

NEVER FORGET THAT THIS IS A POWERFUL STIMULANT. Ephedrine is very similar to amphetamines, though of course not as strong. Still, the very real risks include cardiac arrhythmia, hypertension, tremor, and occasionally stroke and even death. It may generate "amphetamine psychosis" in some individuals. 

DO NOT EVER TAKE MORE THAN 90 MG IN ONE DAY.
NEVER TAKE MORE THAN 20-25 MG AT ONE TIME. 

More is not better. If you feel like you need more doses to get the same effects, it is probably time to stop taking it. 

Think carefully if considering whether or not to use the stack. Decide what you want to accomplish. Do you want to use it for a pre-workout boost on days when you're feeling sluggish? Is it part of your cutting up cycle? Have you really fine tuned your workout to the point where it seems like a good choice? Whatever you do, never take it for granted. Always keep in mind its effects, risks, and addictive potential if you do decide to use it. 

And if you do take it, LESS OFTEN IS ALWAYS BETTER. 

Effects 
Can anybody outline the ACTUAL side effects of ephedrine for us lurkers out here in idiot land......????? 
Sure, here goes... but first a little background on its indications and usage. 
Indications: Treatment of respiratory diseases (i.e. chronic bronchitis, emphysema, asthma, etc. through bronchodilation). Also it can be used as an alternative treatment of hypotension and shock through increased perfusion when other methods have failed (i.e. fluid boluses, Dopamine, etc.) when given intravenously. 
Dosage: Adult PO (by mouth) is 12.5-50 mg bid-qid (twice daily-four times daily), but not to exceed 400 mg/day. I'm not including the IV/IM/SQ dosages due to the lack of need for them. 
Side effects/adverse reactions: Dyspnea (difficulty in breathing), palpitations, tachycardia (heart rate above 100), chest pain and dysrhythmias, nausea and vomiting, hypertension, tremors/anxiety, dizziness/confusion, insomnia, headache, hallucinations, and convulsions. 

Those with hypersensitivity to sympathomimetics, narrow-angle glaucoma, cardiac disorders, enlarged thyroids, diabetes (mellitus) and enlarged prostates should NOT take this drug. Also, those that take the following types of drugs should not take Ephedrine: halothane, digitalis, guanethidine, hydrocortisone, pentobarital, phenobarbital, secobarbital, and theiopental. These drugs may counteract Ephedrine, may increase its effect, or may be incompatible with them. Check with your local pharmacist if you think you are taking one of these medications and you plan on taking Ephedrine. 

The reason that the drug usually works is the increase in the heart rate and metabolic demands when coupled with exercise, thus allowing more calories to be burned. The bronchodilation of the drug will usually prevent any exercise induced asthma (however, if you have this condition, check with your doctor before taking this drug as it may not be beneficial in your case and may be detrimental) and will allow more oxygen to pass through the bronchioles (but not into the aveoli). Hypertension is usually not a marked condition until an overdose is consumed, although those that are sensitive to the drug may have a sudden onset of hypertensive crisis and/or anaphylaxis with pronounced hypotension and airway obstruction. 

Other Notes 
Using the CAE stack may enhance feelings of stress, aggression, and moodiness, especially in conjunction with a lower carbohydrate meal plan. Resting heart rate may rise, and insomnia is possible. Loss of appetite is common. 

For workouts, you may have a high level of energy while exercising, but then crash later on. Acclimation to ephedrine occurs. New users often feel like a single dose is very intense, even scary, but after months of (occasional) use, the effects become less pronounced - sometimes even minimal. Even so, no one should ever exceed three doses in a day, spaced four hours apart. When in doubt, take less, not more. Use it less often rather than more often. When getting ripped, add aerobic activity, then modify diet, then let both reach their full results before even considering using the stack. 

What is Guaifenesin? 
Guaifenesis is a decongestant. Supplement manufacturers have recently added it to ephedrine products, supposedly under pressure from the FDA. Guaifenesin apparently makes it more difficult to process ephedrine into speed in underground labs. It also induces nausea and vomiting at higher doses. In this respect it is sort of a "safety" against over consumption of ephedrine - take too much and you might throw it back up. Don't count on this, though. 

What is Pseudo-Ephedrine? 
We're not exactly sure. It is probably an isomer of ephedrine, ie a molecule that shares the same chemical formula but differs a little in its structural configuration. Pseudo-ephedrine is commonly found in over the counter cold and cough remedies like Sudafed. It's likely that it has comparable effects to ephedrine, but it may be a little less powerful. 

Creatine 

What is it? How does it work? 
Creatine monohydrate is a popular and effective supplement that serves as an energy reserve in muscle cells. The breakdown of ATP (adenosine triphosphate) to ADP (adenosine diphosphate) powers the process of muscular contraction. When all the ATP is broken down, creatine phosphate in the muscle donates a phosphate group to ADP, and further energy reactions can occur for a few more seconds. In effect, there is more kindling wood to keep the fire going. After this point, fatty acid metabolism (in the Krebs cycle) regenerates more ATP. 

Creatine monohydrate is a precursor to creatine phosphate. CP does not work as a supplement because the body will break it down to amino acids long before it reaches muscle. Conversely, the body builds creatine phosphate on its own out of the amino acids arginine, glycine, and methionine, but these are also used in many, many other proteins and so natural CP production may be suboptimal. By supplementing with CM, CP levels in muscle apparently are maximized, and more muscular work can occur, since there are greater energy reserves to use. When levels of creatine phosphate drop, the muscle has to resort to anaerobic glycolysis for short term ATP, which produces lactate (lactic acid) and the dreaded "burn" which makes further work painful or impossible. 

Creatine is found naturally in red meat, but at low concentrations. 2 pounds of red meat contains 4 grams of creatine. If you ate enough meat to get an adequate amount of creatine, you would have a serious problem with cholesterol and fat. 

Another theory is that creatine also helps with resistance training through water retention, allowing for greater leverage and requiring the muscle to move less and lift more weight. While this may seem kind of trivial, some researchers today think that anabolic steroids may actually work in part because of cellular fluid retention in the muscles. The swelling action and the related stretching of the cells may in and of itself cause a reaction which stimulates the muscle cells to grow. So in this respect creatine might be as good as steroids. 

How should I use it? 
Powder form is preferred over capsules. 

Most users recommend a loading phase when first starting with CM. For 5 to 7 days, take a teaspoon (apprx 5 grams) 5 times per day. After that, most people continue by taking 5 grams twice per day. Some research evidence suggests that a mere 3 g a day may be sufficient to maintain the benefits after the loading phase. Many people wonder whether either step is necessary, and the short answer is this is the best way, but if you feel like being different, skip the loading phase or skip the maintenance and see how it works for you. Studies have shown that levels of creatine drop back to pre-supplementation levels about a month after discontinuing use. 

Mix it in water, coffee, tea, a protein shake, or whatever you like. Some people suggest using a sweet drink like grape juice or Gatorade to create an insulin spike to increase the speed of uptake into cells, but this is unnecessary for the vast majority of people. Creatine does not have to dissolve to be effective. When to take it - before or after working out - is pretty much up to you. 

Some evidence suggests that caffeine may interfere with creatine, but the studies involved used very large amounts of caffeine, and no definitive conclusions have been reached. There probably is no reason to avoid caffeine, but if you are concerned, wait three or four hours between using caffeine and taking creatine, or vice versa. 

Other Notes 
The good: Many people report increasing their lean muscle mass between 6 and 10 lbs while using CM, though gains seem to stop after that point. Some gains made while using creatine *will* be kept even after going off it, though this varies between individuals. Gains due to intramuscular water retention will be lost, but gains in muscle that come from the additional effort one can exert will remain. CM is nontoxic, even in large amounts. Creatine is creatine - so long as the purity is good, get the cheapest brand you can find. 

The bad: Some people report symptoms including headaches, clenched teeth, intestinal distress, and the sound of blood rushing in their ears while using CM. Creatine's effects on blood pressure are an open question. Since it may have the effect of fluid retention in muscle, it might increase blood pressure in the same way high sodium levels do, but this has not been established or refuted. Also, it can be expensive. 

The indifferent: Creatine creates a byproduct called creatinine, which may show up on medical tests. Creatinine is usually a sign of kidney problems, but it is harmless as a side effect of creatine supplements. In other words, this is a false positive result. 

Excerpt From the Training-Nutrition Mailing List 
Version 7.3, 2/12/97

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The Insiders Secrets to Fat Loss Supplements and Dieting
.Learn from the best. The author of this information Will Brink, has millions of readers to his columns in Muscle Media 2000, The Life Extension Magazine, MuscleMag International, Inside Karate, Oxygen, Lets Live The Townsend Letter For Doctors, Exercise for men, Oxygen, Penthouse, Physical Muscle and Fitness. He is the author of the best selling book 'Priming The Anabolic Environment', and a consulting Sports Nutrition Editor for Physical magazine. He is also an NPC judge, and well-known trainer who's clients can be found in every walk of life from everyday people to elite military personnel squads, the Police, bodybuilders, celebrity models, fitness contestants and even professional golfers. Will has co-authored several studies relating to sports nutrition and health found in peer reviewed academic journals and has appeared on numerous radio and television programs. He tells you which supplements work, which don't and reveals all his tips, tricks and techniques to losing body fast. Click here to go there now, I highly recommend it.

Vanadyl Sulfate

Insulin has been receiving a lot of focus over the last decade due to its responsibility for regulating the transport of carbohydrates (glucose) and proteins into the muscle, liver, brain, and fat cells of the body. Theory has been that if we could improve the performance of insulin, and hence the body's metabolism, then muscles would be able to receive more vital growth ingredients - the aformentioned muscle glycogen and proteins.

Vanadyl Sulfate has recently hit the market as an insulin mimicker. Insulin is released by the body to let the muscle cells know there is a high concentration of glucose available in the blood stream. Cells then send out glucose transporter molecules to draw glucose from the blood into the cell itself. (Ready for using as energy, or to increase glycogen levels for later use.) When blood glucose levels are back to a normal level, insulin levels also fall. Vanadyl Sulfate's importance to bodybuilders is that it is able to trigger these glucose transporters in the same way as insulin, obviously meaning increased glycogen levels, and better assimilation of protein by muscle tissue.

So what is the exact effect of vanadyl sulfate in a workout? Well, increased glycogen levels means more energy, faster recuperation, and less breakdown of muscle protein for use as an energy source. Combined with a higher level of protein assimilation into muscle, means faster gains in muscle size and strength. The higher glycogen levels providing more energy also means you will be able to push out more reps, or use a heavier weight, providing more stimulus for muscle growth. Also, there is the positive side effect of the muscles becoming larger and harder, with a permanently pumped appearance from the extra stores of glycogen.

Vanadium is one of the heavy metals, and it has a high degree of toxidity, so there are concerns about the safety of using vanadyl sulfate. Also, some are cautious when it comes to insulin and blood sugar levels. However, vanadyl sulfate is the least toxic form of vanadium, and it has been shown conclusively that dosages less than 60mg per day are safe. (Note: some studies have also shown up to 120mg a day being safe, but the validity of these, and also the safety of continued high levels is doubtful.)

Vanadyl sulfate has been tested with diabetic animals and shown to normalize their high blood glucose levels. After continued high dosages there were no toxic side effects, including damage to the liver and kidneys. Vanadyl sulfate is a safe and effective means of increasing stores of muscle glycogen, with a long history of safe results for diabetics and bodybuilders. The recommended dosage is between 30 and 40mg per day depending on bodyweight (180 lbs+). It should be cycled on a 3 week on, 2 week off, or 3 month on, 2 week off basis. Vanadyl sulfate must be taken with carbohydrates, or the biggest effect noticed in the gym will be dizziness.

NOTE: I received great effects from vanadyl sulfate - most noticebly a fat loss leading to more vascularity, and an increase in power and energy in my workouts. This was on a dosage of 30mg daily. I will be using VS again, and will probably increase the dosage to 60mg (the sort of dosage recommended by those on misc.fitness.weights, including Dan Duchaine). Unfortunately, Ijust can't afford it at the moment!

by Taylor

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Abdominal Machines For A Muscular, Flat Mid-Section?

What about all of those abdominal machines claiming to "shape, firm, and tone that sagging middle"? And the "inexpensive home gyms" that have some beefed up trainer saying how he gained 30 pounds of muscle in 10 days using the simple, no fuss "bodypumper"? Of course, I fell for a couple of these gadgets, and was lucky enough to take advantage of the money back guarantee on all except one. These abdominal machines, which are nothing but overpriced plastic salad bowls, are portrayed as having built some of the greatest bodies on earth, when in fact they've done nothing but produce significant revenue for the company that promotes such gibberish. The fact is, NO machine on the market today is effective in building a firm, athletic mid-section, AS THE SIMPLE ROAD TO RIPPED ABDOMINALS IS BODY FAT REDUCTION VIA PROPER DIET, PERIOD! Oh, this is too easy, you say? When I had a 43 inch waist, no abs were visible, and at 33 inches, my abs were completely defined, yet I PERFORMED NO ABDOMINAL EXERCISE WHATSOEVER throughout this period. Nevertheless, these companies will have you believe otherwise.

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Is your diet making you tired?

Five surprising energy drainers 

You drink lots of water. You exercise regularly. You even take multivitamins. So, what is it that's robbing the spring from your step? Read on to find out. 

1. Skimping on the necessities. Lack of sleep, exercise and good nutrition are the biggest energy-drainers in most people's lives. 

2. Eating meat, poultry and eggs. They're all rich in the amino acid, tryptophan, which helps induce sleep. So go light on these eats early in the day. 

3. Gulping caffeine. Coffee, tea and diet colas are stimulating, but they don't provide carbohydrate calories, which are the source of true energy. If you rely on caffeine for energy, you'll soon find yourself running on empty. 

4. Snacking on sugary treats. Sugar gives you instant energy that fades super-fast.

5. Gorging on big meals. You'll exhaust yourself trying to digest all that food. Instead, eat small amounts of food more often.

Are you guilty of the above energy-draining habits? Counteract that behavior by consuming plenty of your body's favorite fuel — carbohydrates. But how you eat them is just as important as what you eat. For instance, if your goal is to maintain your blood sugar levels and avoid a late-afternoon slump, your best bet is to consume small meals that contain at least 50% to 60% carbohydrates, every three or four hours. And, since different foods are absorbed into your body at different rates, eating a nutritious combination of foods at every sitting — like a serving of low-fat yogurt, a cup of fruit salad and a small bran muffin for breakfast — ensures that you'll get an instant boost of energy, plus enough fuel to sustain you throughout the day. 

By Susan McQuillan

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Various Nutrition Tips

Tip number one:Allow yourself at least one day per week to have a little pigout day just to freshen up your tastebuds. Eating the same food everyday can sometimes get a little boring so splash out at least once a week and have a little pizza or chocolate. Don’t go overboard, just enough to satisfy your taste buds. Try it it won’t hurt once a week, and your taste buds will thank you for it.

Tip number two: 

When trying to drop excess body fat drink at least 3-4 liter's of water per day. The more you drink the more water is passed through your system. This is a must when you are dieting as your body needs to eliminate any excess toxins from the kidneys and liver. 

The cleaner your liver the healthier you will look and feel, plus fat loss will be a great deal faster. Then throughout the day try and drink two glasses of water in between each of your meals. While training also ensure you drink at least 1 liter of water to prevent dehydration. Thirst is not a good indication of dehydration and usually once you reach the real thirsty stage you are too dehydrated and your body will actually start to retain water creating a puffy look under your skin.  A simple but effective way to improve your appearance.

Tip Number three: 

Another tip for keeping lean is to make sure you are getting enough protein in your diet. Protein has a higher thermogenic value than carbs or fats so it makes sense to eat regular servings of protein throughout the day. Thermogenic means it raises your metabolic rate to a higher level, so you can burn fat even while resting.

Never snack on high carb foods without adding some protein because more than likely the excess sugars will end up around your waist line.  If you want an in between meal snack always go for protein NOT carbs as the protein will satisfy your appetite. The carbs will do the opposite.  Try eating just one rice cake or biscuit, its virtually impossible. 

Tip number four: 

Have patience. Muscle growth and fat loss takes time, its a gradual process that relies on your consistency in training and diet. Treat it as a lifestyle, not a chore.  It is in the way you perceive things that makes the whole thing appear either easy or hard.  Remember, you are in control of your own thoughts so you have full control over your body. Eat right, train hard, supplement well and keep your head up high with a positive attitude and the skies the limit.  Just enjoy what you do and the results will come. 

Tip number five: 

If you love egg whites but hate cracking hundreds of egg shells every day try the NEW VS Egg Albumen powder. It is 100% pure pre-digested albumen granules that mixes easily with water or milk and tastes great. No more slimy shakes with this great product. 30gms of this product is equal to 8 1/2 egg whites! Plus that saves a fair bit of cracking time! The product is also boosted with L-Glutamine which we all know is important for recovery after workouts. It comes in 1.5kg containers in both chocolate and vanilla. It is also perfect for those who are intolerant to milk products, which cause bad stomach bloating.

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Four Ways to Maintain Weight Loss

It’s hard enough to lose those extra pounds.  Now comes an even harder task – keeping them off permanently, according to a report presented at an American Medical Association media briefing on obesity given in New York City on July 12 2001.

“Many dieters who achieve the desired results are not able to maintain a healthy diet.  Instead they return to their former eating habits and regain the weight,” says James O. Hill, Ph.D., professor of pediatrics and medicine and director of the Center for Human Nutrition at the university of Colorado Health Sciences Center in Denver.  After studying dieters in the National Weight Control Registry. Dr. Hill has identified four common behaviors among those who have succeeded in maintaining their weight loss.

“It’s possible to maintain weight loss without physical activity,” says Dr. Hill.  “But it’s rare.  Only about 9 percent of all the people in the National Weight Control Registry repost that they do not exercise regularly.  This means that 91 percent of the people we studied are engaging in regular physical activity.”  Just so you know: participants in the Nation Weight Control Registry have maintained an average weight loss of over 60 pounds for over five years.

 Boise Family Eileen Nechas 11/01/01

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Forget Dieting, Use a Mirror

Forget dieting, try eating in from of a mirror.  One study showed that eating in a front of the mirror reduces your appetite.  Researchers asked college students to taste full-, reduced-, and non-fat cream cheese spreads on mini bagels.  Some students did the taste test in front of a mirror while others did not.  The students who are in front of a mirror ate less of the full-fat product.

The lesson: Self-awareness may cause people to think more about their food choices.  Maybe it’s time to put a mirror on your refrigerator door.

10/25/01

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Common Myths

1 -- If you eat a low-fat diet, it doesn't matter how many calories you take in, you won't gain any fat.

Myth 1

The bottom line is, if you exceed your energy requirements, you'll gradually get fatter and fatter. It's true that eating a diet rich in fat will pack on the pounds quicker for a variety of reasons, the most significant being that a gram of fat has nine calories as opposed to the four calories per gram that carbohydrates and proteins carry. Fat is also metabolized differently in the body. It takes a lesser amount of calories to assimilate the energy in ingested fat than it does to assimilate an equal (weight wise) amount of carbohydrates. Consequently, more fat calories get stored than carbohydrate calories. However, the gross intake of carbohydrates, as facilitated by many of the weight-gain powders, will make you fat very quickly.

2 -- In order to get really big, you have to eat a super-high-calorie diet.

Myth 2

Well, that's true; you'll get really big if you eat a super high-calorie diet, but you'll look like the Michelin Man's fraternal twin. However, if you want to get big, lean-tissue wise, then super-high-calorie diets are probably not for you unless you are one of those very few people with metabolicrates so fast you can burn off these calories instead of depositing them as fat. Unfortunately, studies show that, in most people, about 65% of the new tissue gains brought about by high-calorie diets consists of fat! Of the remaining 35%, approximately 15% consists of increased intracellular fluid volume, leaving a very modest percentage attributable to increased lean muscle mass.

According to Dr Scott Connelly (MM2K, Spring 1992, p. 21), only about 20% to 25% of increased muscle growth stems from increased protein synthesis. The rest of the muscle growth is directly attributable to increased proliferation of the satellite cells in the basal lamina of muscle tissue, and dietary energy (calories) is not a key factor in the differentiation of these cells into new myofibres (muscle cells).

Of all factors determining muscle growth, prevention of protein breakdown (anti-catabolism) seems to be the most relevant, but adding adipose [fat] tissue through constant overfeeding can actually increase muscle pro- teolysis (breakdown). Furthermore, additional adipose mass can radically alter hormone balances which are responsible for controlling protein breakdown in muscle. Insulin balance, for one, which partially controls anti-catabolism in the body, is impaired by consistent overfeeding. So much for the eat-big-to-get-big philosophy!

Stay away from the super-high calorie diets unless you're a genetic freak, or you're woefully lean and don't mind putting on fat [or you're using appropriate pharmaceutical supplements].

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