LINKED TO PRESERVATION OF MUSCLE MASS
DURING TIMES OF CALORIC RESTRICTION
WANT TO LOSE THE FAT BUT KEEP THE MUSCLE? A NEW STUDY SUGGESTS THAT PROPER SUPPLEMENTATION IS KEY. Losing weight is no easy task, but research tells us that significant caloric restriction in the form of reduced caloric intake and increased caloric expenditure are the best ways to promote and sustain weight loss. An inevitable consequence of weight loss stemming from caloric reduction, however, is the loss of muscle mass.
While fat loss is the ultimate goal, losing only fat is very challenging. Adding a resistance training program helps to minimize some of this muscle loss and increasing the protein content of your diet to 2x the RDA also helps to minimize muscle loss. A 2015 study published in the
GLUTAMINE SUPPORTS FASTER RECOVERY
WHILE REDUCING POST-EXERCISE MUSCLE SORENESS
A CONDITIONALLY ESSENTIAL AMINO EMERGES AS A KEY FACTOR IN MAINTAINING PEAK PERFORMANCE AND MUSCLE RECOVERY AFTER HIGH-INTENSITY EXERCISE. In a study in the International Journal of Sport Nutrition and Exercise Metabolism, Canadian researchers reported on new evidence that glutamine can help recover strength and reduce soreness.
In this study, sixteen healthy men and women completed a double-blind, randomized, placebo-controlled crossover study where they completed the same testing conditions after taking either a placebo or glutamine. On the morning of testing, participants arrived well-rested and took their first of four doses of glutamine or placebo. Then prior to testing on ea...
LOW-CARB DIETS MAY BE THE WAY TO GO
HOLD THE CARBS! A META-ANALYSIS OF DIETARY STUDIES LENDS SUPPORT TO KETOGENIC STRATEGIES FOR WEIGHT LOSS. Ketogenic diets have increased in popularity over the years, particularly for those people looking to lose weight and maximize fat loss. In general, a ketogenic diet is often considered to be any diet that restricts total carbohydrate intake to less than 50 grams of carbohydrate each day.
While this approach has been used for several years by physique-minded athletes as well as doctors prescribing diets for their patients, minimal evidence exists to illustrate whether or not the approach can cause significant weight loss in large groups of people.
Recently, the British Journal of Nutrition published an article that summ...
CAN SUPPLEMENTING WITH WHEY PROTEIN
HYDROLYSATE SUPPORT CONNECTIVE TISSUE HEALTH?
A NEW STUDY SUGGESTS THAT HYDROLYZED WHEY MAY HAVE A SURPRISING INJURY-PREVENTING BENEFIT. Whey protein is well-publicized for its ability to facilitate increases in strength and muscle hypertrophy, but a recently published study in the Scandinavian Journal of Medicine and Science in Sports examined whey protein hydrolysate’s ability to also increase the size and strength of tendons (Farup et al. 2014).
This study had 22 study participants ingest a combination of carbohydrate and whey protein hydrolysate or just carbohydrates over the course of a 12-week study period that required the participants to train their quadriceps muscles. Muscle size of the quadriceps was found to increase to a sig...
TO REPAIR AND PRESERVE MUSCLE TISSUE
NEW EVIDENCE LINKING HMB TO IMPROVED RECOVERY CONTINUES TO COME TO LIGHT. Many people say your training is only as good as your recovery. If you don’t fully recover, progressive increases in overreaching set in and over time your body will start fighting back and breaking down. But if you don’t train hard, your body will have no reason to grow!
A recent study was published in the Journal of the American College of Nutrition that examined the impact of combining HMB and a carbohydrate source to whey protein (Kraemer et al. 2015). HMB continues to garner interest from sports scientists for its ability to help promote recovery. In this study, the authors recruited study participants who supplemented for two weeks prior, dur...
SCIENTISTS EXAMINE A LINK BETWEEN
PRE-EXERCISE PROTEIN INTAKE AND FAT OXIDATION
ARE YOU EATING YOUR MORNING MEAL BEFORE OR AFTER YOUR WORKOUT? CHOOSING CORRECTLY MAY HELP YOU TRIM SOME EXCESS FAT. Morning workouts are extremely popular as they help you start each day with a feel-good burst of adrenaline and activity. A popular question is whether or not food should be consumed before the workout or not. For many people, fasted cardio is thought to help promote greater fat burning while some feel working out on an empty stomach results in a lackluster workout.
A study was recently published in Sports Medicine that examined the impact of combining two forms of cardio with either pre-exercise ingestion of carbohydrate or protein before the workout (Wingfield et al. 2015). Twenty young, active wome...
POWERFUL STRENGTH-SUPPORT CELL-VOLUMIZING
AGENT MAY OFFER ADDITIONAL BENEFITS FOR BODYBUILDERS
CREATINE MONOHYDRATE HAS EARNED A PLACE IN THE SUPPLEMENT REGIMENS OF MOST BODYBUILDERS DUE TO ITS WELL-VALIDATED ROLE IN ENHANCING PERFORMANCE THROUGH STRENGTH SUPPORT. NOW RESEARCHERS ARE EXAMINING A POSSIBLE LINK TO ANTIOXIDANT ACTIVITY. A recent study was published in the June 2015 issue of Redox Report, a peer-reviewed journal devoted to oxidative stress that examined the impact of creatine supplementation for antioxidant properties (Deminice and Jordao 2015). The study required two groups of rats to exercise anaerobically and/or supplement their diet with creatine. A 28-day supplementation period was followed before all rats were required to complete an acute exercise protocol consisting of vertical jumps. In res...
New Research Suggests These Compounds May
Decrease Muscle-Limiting Myostatin Levels
What is myostatin? Myostatin is a myokine (a substance released from muscle) that negatively regulates muscle mass by blunting protein synthesis (and cell differentiation) and stimulating catabolism---essentially halting muscle growth and promoting muscle loss. When we weight train, myostatin levels go down, which promotes increased protein synthesis and muscle building. In contrast, long bouts of inactivity lead to upregulation of myostatin, resulting in muscle loss.
Since the discovery of the myostatin gene in 1997, scientists have toiled to understand its regulation and have searched for safe and effective ways to silence myostatin’s catabolic influences. Several studies have shown that knocking out the ge...
NEW STUDY MEASURES THE IMPACT OF BETA ALANINE
ON COGNITIVE FUNCTION IN TACTICAL SCENARIOS
BETA ALANINE'S CAPACITY FOR SUPPORTING ENDURANCE IS VITAL TO BODYBUILDERS AND OTHER COMPETITIVE ATHLETES. BUT CAN IT ALSO HELP THEM THINK BETTER UNDER PRESSURE? FLORIDA RESEARCHERS THINK SO. As a performance aid, supplementation with beta alanine is developing quite the reputation for increasing training tolerance and supporting muscle recovery. A large number of published studies completed using athletes have demonstrated these changes, but a recent study published in the journal Amino Acids took a slightly different angle of measuring beta alanine’s ability to enhance perfor...
NEW STUDY: STAY HARD WHILE LEANING OUT WITH
THE HELP OF WHEY PROTEIN, LEUCINE, AND VITAMIN D
ACHIEVING SIGNIFICANT FAT LOSS IS HARD ENOUGH WITHOUT WATCHING YOUR HARD-EARNED MUSCLE MASS DWINDLE AWAY TOO. A NEW STUDY OFFERS A SUPPLEMENTARY SOLUTION. Research tells us that significant caloric restriction in the form of reduced caloric intake and increased caloric expenditure are the best ways to promote and sustain weight loss. An inevitable consequence of weight loss stemming from caloric reduction is the loss of muscle mass. While fat loss is the ultimate goal, losing only fat is very challenging. Adding a resistance training program helps to minimize some of this muscle loss and i...