Supplement Doctor's Blog

My advice:  get some sun!  (sorry if you live in Cleveland or Seattle); if you don't get enough sun, take at least 2000-4000IUs of Vitamin D daily; and once again, this study demonstrates how silly the current RDA is for this amazing vitamin.

Context: Vitamin D insufficiency has now reached epidemic proportions and has been linked to increased body fat and decreased muscle strength. Whether vitamin D insufficiency is also related to adipose tissue infiltration in muscle is not known. Objective: The objective of the study was to examine the relationship between serum 25-hydroxyvitamin D (25OHD) and the degree of fat infiltration in muscle. Design: This was a cross-sectional study. Outcome Measures and Subjects: Measures were anthropometric measures, serum 25OHD radioimmunoassay values, and computed tomography (CT) values of fat, muscle mass, and percent muscle fat in 90 postpubertal females, aged 16-22 yr, residing in California. Results: Approximately 59% of subjects were 25OHD insufficient (/=30 ng/ml). A strong negative relationship was present between serum 25OHD and CT measures of percent muscle fat (r = -0.37; P < 0.001). In contrast, no relationship was observed between circulating 25OHD concentrations and CT measures of thigh muscle area (r = 0.16; P = 0.14). Multiple regression analysis indicated that the relation between 25OHD and muscle adiposity was independent of body mass or CT measures of sc and visceral fat. Percent muscle fat was significantly lower in women with normal serum 25OHD concentrations than in women with insufficient levels and deficient levels (3.15 +/- 1.4 vs. 3.90 +/- 1.9; P = 0.038). Conclusions: We found that vitamin D insufficiency is associated with increased fat infiltration in muscle in healthy young women.

Reference:

J Clin Endocrinol Metab. 2010 Feb 17. [Epub ahead of print]
Vitamin D Status and Its Relation to Muscle Mass and Muscle Fat in Young Women.
Gilsanz V, Kremer A, Mo AO, Wren TA, Kremer R.
Departments of Radiology (V.G., A.K., A.O.M., T.A.L.W.) and Orthopaedic Surgery (V.G., T.A.L.W.), Keck School of Medicine, University of Southern California, Los Angeles, California 90027; and Department of Medicine (R.K.), McGill University Health Center, McGill University, Montréal, Québec, Canada H9X 3V9.

Dietary fat itself is something that has gotten a bad rap. The misinformation propagated by the American Heart Association and American Dietetic Association certainly hasn't helped. But let's face it, the science indicates otherwise. To wit, here are some tidbits for you to chew on.

1. Fat from nuts and legumes are healthy. One study determined the effects of chronic peanut consumption on diet composition as well as serum lipids, magnesium and homocysteine concentrations in free-living subjects under different conditions of peanut intake a 30-week cross-over study. Energy intake from fat was increased through greater intake of MUFA (monounsaturated fat) and polyunsaturated fatty acids, while saturated fatty acid intake remained relatively stable under all conditions. What happened? Regular peanut consumption lowers serum triglycerides and increases the consumption of nutrients associated with reduced heart disease risk.(1)

2. EPA, an omega-3 fatty acid, helps blood vessels. Eicosapentaenoic acid (EPA) was tested to see if it improved metabolic vasodilation evoked by exercise in patients with coronary artery disease (CAD). Forearm blood flow (FBF) was measured by strain gauge plethysmography in 10 patients with stable CAD, before and 3 months after oral treatment with EPA (1,800 mg/kg). These results indicated that long-term treatment with EPA improves both endothelium-dependent and exercise-induced forearm vasodilations in patients with CAD and that this mechanism may be related to nitric oxide.(2)

3. Omega-3 fatty acids can be used to treat pain. Yes indeed! A group of clinicians reported their experience in a neurosurgical practice using fish oil supplements for pain relief. From March to June 2004, 250 patients who had been seen by a neurosurgeon and were found to have nonsurgical neck or back pain were asked to take a total of 1200 mg per day of omega-3 EFAs (eicosapentaenoic acid and decosahexaenoic acid) found in fish oil supplements. A questionnaire was sent approximately 1 month after starting the supplement. Fifty-nine percent discontinued taking their prescription NSAID medications for pain. Sixty percent stated that their overall pain was improved, and 60% stated that their joint pain had improved. Eighty percent stated they were satisfied with their improvement, and 88% stated they would continue to take the fish oil. So there you have it! Omega-3 EFA fish oil supplements appear to be a safer alternative to NSAIDs for treatment of nonsurgical neck or back pain in this selective group.(3) Bottom line: eat lots of fish!

4. Omega-3 fatty acids make you happy! Scientific research has shown that low frequency of fish eating was statistically significantly associated with depression in women, but not in men.(4) So if your girlfriend, wife, or both seem a little grumpy, take ‘em to a sushi restaurant and feed ‘em sashimi!

5. Diacylglycerol is a natural component of edible oils that has metabolic characteristics that are distinct from those of triacylglycerol. And get this; it may even help you lose fat! A recent study was conducted at an outpatient clinical research center. The subjects were fat men and women. Food products (muffins, crackers, soup, cookies, and granola bars) containing diacylglycerol or triacylglycerol oil and having the same fatty acid composition were incorporated into a reduced-energy diet (2100-3350-kJ/d deficit) for 24 weeks. Percentages of change in body weight, fat mass and intraabdominal fat area were determined. They discovered that foods containing diacylglycerol oil promoted weight loss and body fat reduction.(5) Wow. Fat that helps fat people lose fat.

6. Olive oil has been very very good to me (and you!) Yes, in a study looking at 7,368 male and female Spanish university graduates (the SUN Project), they were followed for a median period of 28.5 months. Their study showed that a high amount of olive oil consumption is not associated with higher weight gain or a significantly higher risk of developing overweight or obesity in the context of the Mediterranean food pattern.(6) So there you have it. Eat olive oil. It won't make you fat.

7. DHA is good for your brain, esp. your child's brain. The important physiological function of docosahexaenoic acid (DHA) vis a vis child development has been studied. Infants whose mothers had a supplement of DHA during pregnancy and lactation had kids with better physical development, visual acuity and intelligence.(7) So if your wife is prego, give her some DHA. Your kids will be bigger and smarter.

8. In one study, four weeks of krill oil supplementation increased plasma EPA and DHA and was well tolerated, with no indication of adverse effects on safety parameters.(8) BTW, krill are those little shrimp that sea mammals love to eat.

References
1. Alper CM, Mattes RD. Peanut consumption improves indices of cardiovascular disease risk in healthy adults. J Am Coll Nutr 2003;22:133-41.
2. Tagawa T, Hirooka Y, Shimokawa H, et al. Long-term treatment with eicosapentaenoic acid improves exercise-induced vasodilation in patients with coronary artery disease. Hypertens Res 2002;25:823-9.
3. Maroon JC, Bost JW. Omega-3 fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal anti-inflammatory drugs for discogenic pain. Surg Neurol 2006;65:326-31.
4. Timonen M, Horrobin D, Jokelainen J, Laitinen J, Herva A, Rasanen P. Fish consumption and depression: the Northern Finland 1966 birth cohort study. J Affect Disord 2004;82:447-52.
5. Maki KC, Davidson MH, Tsushima R, et al. Consumption of diacylglycerol oil as part of a reduced-energy diet enhances loss of body weight and fat in comparison with consumption of a triacylglycerol control oil. Am J Clin Nutr 2002;76:1230-6.
6. Bes-Rastrollo M, Sanchez-Villegas A, de la Fuente C, de Irala J, Martinez JA, Martinez-Gonzalez MA. Olive oil consumption and weight change: the SUN prospective cohort study. Lipids 2006;41:249-56.
7. Meng LP, Zhang J, Zhao WH. [Relationship between maternal DHA intake and DHA status and development of fetus and infant]. Wei Sheng Yan Jiu 2005;34:231-3.
8. Maki KC, Reeves MS, Farmer M, et al. Krill oil supplementation increases plasma concentrations of eicosapentaenoic and docosahexaenoic acids in overweight and obese men and women. Nutr Res 2009;29:609-15.

 

(1)  Okay, soy doesn’t suck too bad.  If you’re a vegan, it’s pretty much your only good choice. 

2.  If you have a fat girlfriend, make her eat more protein. A recent study compared the interaction of 2 diets (high protein, reduced carbohydrates vs. low protein, high carbohydrates) with exercise on body composition and blood lipids in women during weight loss. The study was a 4-monthweight loss trial; they found that a diet with higher protein and reduced carbohydrates combined with exercise additively improved body composition during weight loss.(2)  So if your lady is a little chubby around the boootay, make her a protein shake.  And just say no to donuts.  And tie a rope around her waist and put her on a treadmill. And…well, you get the drift.

3. I wish there was a market for protein supplements for pet rodents.  Yes, there are so many friggin’ rat studies that it makes you wonder if someone is getting rich giving rats foods and supplements to make them leaner, more muscular rats! For instance, one study supports the conclusion that a high-protein diet reduces energy intake and adiposity and that whey protein is more effective than red meat in reducing body weight gain and increasing insulin sensitivity in these ugly creatures.(3) To all you 'Ben' lovers, I apologize.

4. Eating lots of protein is not bad for your kidneys.  On the other hand, holding your pee is.  In this study, scientists investigated body-builders (4) and other well-trained athletes with high and medium protein intake, respectively, in order to shed light on this issue of whether it really does mess up kidney function. To conclude, according to these eggheads, it appears that protein intake under 2.8 grams daily per kg body weight does not impair renal function in well-trained athletes. (5) And yes, holding your pee isn’t good for you.

5.  Whey is fast and casein is slow.  Casein is better. Okay, so what.  (See #6).

The speed of absorption of dietary amino acids by the gut varies according to the type of ingested dietary protein. This could affect postprandial protein synthesis, breakdown, and deposition. For instance, net leucine balance over a 7 hour period after the meal of casein or whey was consumed, found that it was more positive with casein than with whey.(6) So casein is better?  Maybe.  Maybe not. 

6.  Oops...sorry.  Whey is better.  This study didn’t just look at what happens during the first 7 hours.  I mean who really gives a shit what happens during the first few hours.  It is MUCH more important if you examine what happens over days, weeks, months, and perhaps years!  A recent study examined the effects of supplementation with two proteins, hydrolyzed whey isolate (WI) and casein (C), on strength and body composition during a 10 week, supervised resistance training program in 13 male bodybuilders.  The WI group achieved a significantly greater gain in lean mass than the C group and a significant loss in fat mass compared to the C group.  The WI group also achieved significantly greater improvements in strength compared to the C group in each assessment of strength.  And to top it off, when the strength changes were expressed relative to body weight, the WI group still achieved significantly greater improvements in strength compared to the C group.(4)  So there you have it, in the long run, whey is better (perhaps) than casein.  That is if you’re interested in getting bigger, faster, and stronger. 

---

References

1. Phillips SM, Hartman JW, Wilkinson SB. Dietary protein to support anabolism with resistance exercise in young men. J Am Coll Nutr 2005;24:134S-9S.
2. Layman DK, Evans E, Baum JI, Seyler J, Erickson DJ, Boileau RA. Dietary Protein and Exercise Have Additive Effects on Body Composition during Weight Loss in Adult Women. J Nutr 2005;135:1903-10.
3. Belobrajdic DP, McIntosh GH, Owens JA. A high-whey-protein diet reduces body weight gain and alters insulin sensitivity relative to red meat in wistar rats. J Nutr 2004;134:1454-8.
4. Cribb PJ, Williams AD, Carey MF, Hayes A. The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine. Int J Sport Nutr Exerc Metab 2006;16:494-509.
5. Poortmans JR, Dellalieux O. Do regular high protein diets have potential health risks on kidney function in athletes? Int J Sport Nutr Exerc Metab 2000;10:28-38.
6. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrere B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A 1997;94:14930-5.

Recently, potential antioxidants (vitamin E, polyphenols, etc) have received much attention as potential anti-atherosclerotic agents (i.e. fighting heart disease). Among the polyphenols with health benefit properties, resveratrol, a phytoalexin of grape, seems promising for protecting the blood vessel walls from oxidation, inflammation, platelet aggregation, and thrombus formation.1 Huh? Let me explain. The so-called French paradox refers to the fact that people in France have relatively low frequency of heart disease despite the fact that they stuff themselves full of butter and smoke like yesterday's chimney.

Believe it or not, the phenomenon was first noted by Irish physician Samuel Black in 1819. For instance, the average French person consumed 108 grams per day of fat from animal sources in 2002 while the average American consumed about 72 grams. The French eat four times as much butter, 60 percent more cheese and nearly three times as much pork. They definitely love their fat! Who can blame ‘em. Fat tastes darn good. And with the recent discovery of the ‘new' fat ‘taste' receptor published in the Journal of Clinical Investigation, it makes sense why we love the feel of fat in our mouths.

So what explains this bizarre paradox of eating lots of saturated fat, yet having lower levels of heart disease and perhaps better health overall? It's called wine my friends. And more specifically, the active ingredient in red wine is something called resveratrol. This amazing ingredient found in grapes and red wine is well known for its positive effects on longevity in yeasts, worms and flies. Hey, you gotta start somewhere and scientists always like studying these ‘simple' organisms first before moving on to the more complicated hominid variety (i.e. us). Also, resveratrol has been shown to have anti-cancer and anti-inflammatory effects.2, 3. Another study demonstrated that resveratrol and quercetin have novel nonsteroidal anti-inflammatory activity that may have applications for the treatment of inflammatory diseases.4

More importantly, this ingredient could have profound effects on the health of women. Resveratrol and trans-resveratrol (i.e. the ‘trans' version is a slightly different molecular configuration of the resveratrol molecule) are powerful phytoestrogens, present in the skins of grapes and other plant foods and wine. As you may know, phytoestrogens are naturally occurring plant-derived non-steroidal compounds that are functionally and structurally similar to steroidal estrogens, such as estradiol, produced by women. Conventional hormone-replacement drugs may cause serious adverse effects including stroke and gallbladder disease, and a host of other maladies such as endometrial, uterine and breast cancers. So where does resveratrol fit in?

But resveratrol isn't just for women. There are animal studies which show that sperm count and plasma testosterone is higher in animals that consume resveratrol!5 So suffice it to say that drinking one glass of red wine a day is something I'd recommend for improved health and wellness.

Side Bar
What is it?
Resveratrol is a chemically referred to as a polyphenolic phytoalexin. It's found in the skin of red grapes and red wine.
What does it do?
Resveratrol has been show to have a number of beneficial health effects such as anti-cancer, anti-aging, anti-inflammatory as well as cardioprotective effects.
Commonly Consumed Dose for Efficacy
Reservartrol - A glass of red wine daily; (Note: it isn't clear at this point what the minimal or optimal human dose of resveratrol is [when taken as a supplement]

References
1. Delmas D, Jannin B, Latruffe N. Resveratrol: preventing properties against vascular alterations and ageing. Mol Nutr Food Res. May 2005;49(5):377-395.
2. Valenzano DR, Cellerino A. Resveratrol and the pharmacology of aging: a new vertebrate model to validate an old molecule. Cell Cycle. May 2006;5(10):1027-1032.
3. Delmas D, Lancon A, Colin D, Jannin B, Latruffe N. Resveratrol as a chemopreventive agent: a promising molecule for fighting cancer. Curr Drug Targets. Apr 2006;7(4):423-442.
4. Donnelly LE, Newton R, Kennedy GE, et al. Anti-inflammatory effects of resveratrol in lung epithelial cells: molecular mechanisms. Am J Physiol Lung Cell Mol Physiol. Oct 2004;287(4):L774-783.
5. Juan ME, Gonzalez-Pons E, Munuera T, Ballester J, Rodriguez-Gil JE, Planas JM. trans-Resveratrol, a natural antioxidant from grapes, increases sperm output in healthy rats. J Nutr. Apr 2005;135(4):757-760.

 

L-Carnitine and the Androgen Receptor

Most of you probably remember L-carnitine being touted as a ‘fat burner' way back in the days when little girls idolized Madonna. Instead, we have found that carnitine may indeed be much more diverse and impressive than previously thought. First off, what is L-carnitine? This ingredient is made in the body from the amino acids lysine and methionine, and is needed mainly to transport fatty acids into mitochondria the powerhouse of cells. Many consider L-carnitine as a "conditionally essential" nutrient. So here's the science of this amazing compound.

Fact: L-carnitine L-tartrate (LCLT) increases androgen receptor content. In this study, 10 resistance-trained men supplemented with LCLT (equivalent to 2 g of L-carnitine per day) or placebo (PL) for 21 days and provided muscle biopsies for AR or androgen receptor determinations. Subsequently, they performed two resistance exercise (RE) protocols: one followed by water intake, and one followed by feeding (8 kcal.kg body mass, consisting of 56% carbohydrate, 16% protein, and 28% fat). They discovered that feeding after RE increased AR content, which may result in increased testosterone uptake, and thus enhanced luteinizing hormone secretion via feedback mechanisms; and 2) LCLT supplementation upregulated AR content, which may promote recovery from RE.(1) In other words, it looks like LCLT can promote anabolic processes by increasing levels of the steroid receptor for testosterone, the AR. Not only can it jack up the AR, but L-carnitine L-tartrate (LCLT) supplementation beneficially affects markers of post-exercise metabolic stress and muscle damage. Eight healthy men were supplemented with 0 g, 1 g, and 2 g of LCLT for 3 weeks and then performed a bout of resistance exercise (5 sets of 15-20 repetition maximum with a 2-min rest between sets) with associated blood draws. They found that both the 1- and 2-gram doses were effective in mediating various markers of metabolic stress and of muscle soreness. Accordingly, the "use of LCLT appears to attenuate metabolic stress and the hypoxic chain of events leading to muscle damage after exercise."(2)

Bottom line: Elevating your blood levels of testosterone is just ONE way to boost your muscle's anabolic processes. By increasing levels of the androgen receptor, which makes it easier for your cells to take in the steroid hormone testosterone, you can in essence sensitive your muscles more so. Thus, turning you into an anabolic, muscle-building machine.

References
1. Kraemer WJ, Spiering BA, Volek JS, et al. Androgenic responses to resistance exercise: effects of feeding and L-carnitine. Med Sci Sports Exerc 2006;38:1288-96.
2. Spiering BA, Kraemer WJ, Vingren JL, et al. Responses of criterion variables to different supplemental doses of L-carnitine L-tartrate. J Strength Cond Res 2007;21:259-64.

 

Supplement Round Up

Little blue friend

Viagra, the little blue pill, helps you exercise; and I’m sure you’re thinking of the horizontal tango, right?  Okay, maybe I was too.  But it does help you with ‘real’ exercise!  In a recent study, 16 healthy subjects were included in a randomized, double-blind, placebo-controlled, cross-over study on the effects of 50-mg sildenafil (Viagra®)on echocardiographic indexes of the pulmonary circulation and on cardiopulmonary cycle exercise in normoxia (i.e. normal oxygen levels), in acute normobaric hypoxia (fraction of inspired O2, 0.1), and then again after 2 weeks of acclimatization at 5000 meters on Mount Chimborazo (Ecuador). In normoxia (normal oxygen levels), sildenafil had no effect on maximum VO2 or O2 saturation. In acute hypoxia (low concentrations of oxygen), sildenafil increased max oxygen uptake from 27  to 32 mL/min/kg and O2 saturation from 62% to 68%.  Thus, the little blue pill increases exercise capacity in acute normobaric hypoxia and that this is explained by improved arterial oxygenation, rather than by a decrease in right ventricular afterload.¹  Or in English, this stuff helps you perform when you got low levels of oxygen.  So if I hold my breathing during…oh, never mind.

Supplements are good for the older set too

Scientists evaluated the response of various muscle- and bone-adaptation parameters to 24 weeks of strength training in healthy, early postmenopausal women when a nutrient supplement (protein, carbohydrate, calcium, and vitamin D) or a placebo supplement (a minimum of energy) was ingested immediately following each training session.  Ya see, nutrient timing for old women too!  At inclusion, each woman was randomly and double-blindedly assigned to a nutrient group (NUT) or a placebo group (CON).  NUT improved concentric and isokinetic muscle strength from 6 to 24 weeks by 9% whereas CON showed no change.  Only NUT improved lean body mass over the 24 weeks.  So here you have proof that taking a dietary supplement results in superior improvements in muscle mass, muscle strength, femoral neck bone mineral density, and bone formation during 24 weeks of strength training. The observed differences following such a short intervention emphasize the significance of post-exercise nutrient supply on musculoskeletal maintenance.²  This contributes to an ever growing body of evidence showing the utility of dietary supplements. 

Add protein to carbs – it works even better

Scientists looked at the impact of protein co-ingestion with carbohydrate on muscle protein synthesis (i.e. muscle protein gain) during resistance type exercise. Ten healthy males were studied in the evening after consuming a standardized diet throughout the day. Subjects participated in 2 experiments, in which they ingested either carbohydrate or carbohydrate with protein during a 2hour resistance exercise session. Subjects received a bolus of test drink prior to and every 15 min during exercise.  What happened? Protein co-ingestion lowered whole-body protein breakdown rates by 8.4% compared to the ingestion of carbohydrate only, and augmented protein oxidation and synthesis rates by 77and 33%, respectively.  As a consequence, whole-body net protein balance was negative in CHO, whereas a positive net balance was achieved following the CHO+PRO treatment.  In accordance, mixed muscle protein fractional synthetic rate was 49% higher following protein co-ingestion in CHO+PRO vs CHO treatment, respectively.  So even in a fed state, protein co-ingestion stimulates whole-body and muscle protein synthesis rates during resistance type exercise.³  One of Antonio’s rules of sports nutrition – NEVER decrease protein intake.

Whey protein for muscle mass

Scientists studied the effects of consuming whey protein on skeletal muscle protein turnover in the post-exercise period. Eight healthy resistance-trained young men participated in a double-blind randomized crossover trial in which they performed a unilateral leg resistance exercise workout (EX: 4 sets of knee extensions and 4 sets of leg press; 8-10 repetitions/set; 80% of maximal), such that one leg was not exercised and acted as a rested (RE) comparator. After exercise, subjects consumed either an isoenergetic (same calories) whey protein plus carbohydrate beverage (WHEY: 10 g protein and 21 g fructose) or a carbohydrate-only beverage (CHO: 21 g fructose and 10 g maltodextran). They found the following:   a small dose (10 g) of whey protein with carbohydrate (21 g) can stimulate a rise in muscle protein synthesis after resistance exercise in trained young men that would be supportive of a positive net protein balance, which, over time, would lead to hypertrophy.⁴  Carbs alone?  They suck. 

 

References

1.            Faoro V, Lamotte M, Deboeck G, et al. Effects of sildenafil on exercise capacity in hypoxic normal subjects. High Alt Med Biol. Summer 2007;8(2):155-163.

2.            Holm L, Olesen JL, Matsumoto K, et al. Protein-containing nutrient supplementation following strength training enhances the effect on muscle mass, strength and bone formation in postmenopausal women. J Appl Physiol. May 8 2008.

3.            Beelen M, Koopman R, Gijsen AP, et al. Protein co-ingestion stimulates muscle protein synthesis during resistance type exercise. Am J Physiol Endocrinol Metab. Apr 22 2008.

4.            Tang JE, Manolakos JJ, Kujbida GW, Lysecki PJ, Moore DR, Phillips SM. Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men. Appl Physiol Nutr Metab. Dec 2007;32(6):1132-1138.

 

 

And to further prove that a calorie is NOT just a calorie, guess what happens when you overfeed on peanuts versus candy? That's right, you get fat on candy whereas peanuts increases your metabolic rate.  Go figure, eh?  It's great reading...check it out!

Scand J Clin Lab Invest. 2009;69(5):598-605. Two weeks of overfeeding with candy, but not peanuts, increases insulin levels and body weight.  Claesson AL, Holm G, Ernersson A, Lindström T, Nystrom FH.  Department of Medical and Health Sciences, Diabetes Research Centre, Faculty of
Health Sciences, Linkoping University, Linkoping, Sweden.

OBJECTIVE: To study the effects of snacking based on fast acting carbohydrates
(candy) or fat and protein (peanuts) in a prospective randomized, parallel
intervention study. METHODS: Basal metabolic rate (BMR) and cardiovascular risk
factors were measured before and after hyper-alimentation by addition of 20
kcal/kg (84 kJ/kg) body weight of either candy or roasted peanuts, to the regular
caloric intake, for two weeks in healthy subjects. Eleven men and 14 women
completed the randomized study. RESULTS: Energy-intake increased similarly in the
groups (candy: +46.1+/-35%, peanuts: +46.8+/-28% p=0.96). Body-weight (candy: from 67.3+/-7.6 kg to 68.1+/-7.3 kg, p=0.01, nuts: from 68.7+/-6.1 kg to
69.0+/-5.7 kg p=0.3) and waist circumference increased significantly only in the
candy group. At the end of the study LDL cholesterol (candy: 2.6+/-0.4 mmol/l
peanuts: 2.1+/-0.4 mmol/l, p=0.005) and ApoB/ApoA-1-ratio (candy: 0.68+/-0.16
peanuts 0.53+/-0.11, p=0.01) were higher in the candy group than in the peanut
group. On the other hand, BMR increased only in the peanut group (candy: from
6.657+/-1.1 MJ/24 h to 6.762+/-1.1 MJ/24 h, p=0.3 nuts: from 6.896+/-0.98 MJ/24 h to 7.256+/-1.1 MJ/24 h, p=0.02). CONCLUSION: Two weeks of snacking based on peanuts does not cause the same negative metabolic effects as an isocaloric diet in which the snacking is based on short acting carbohydrates in the form of candy in non-obese healthy subjects.

You know the Keep It Simple Stupid principle. I'm a big fan of it. Maybe it's because I'm lazy. Or maybe it's because I don't think nutrition should be about advanced mathematics. Or perhaps both. My wife says I'm lazy. But I call it efficient. The definition of efficient is doing something with the least amount of effort. Okay, you're right. Lazy is a synonym. Anyhow, when it comes to improving body composition, I'm a firm believer in adopting simple strategies first. Besides exercising more, which is simple but painful, there are other easy things to do. A recent study in the Nutrition & Metabolism Journal exemplified this tenet.1 In this study, a bunch of lab geeks examined the physiological response to 10 weeks of combined aerobic and resistance exercise (EX) versus exercise + minimal nutrition intervention designed to alter the macronutrient profile. Most importantly, this nutrition intervention did NOT involve energy restriction! So they could still eat like pigs or pigeons if they so desired.

They used a commercially available high-protein/low-carbohydrate and low-fat, nutrient-dense food supplement (EXFS); versus control (CON). The nutrient profile of the supplement was as follows: 1 serving equaled 300 kcal, 5 g of fat, 25 of carbs, and 40 g of protein with roughly 50% of the RDA for vitamins and minerals. So they took 38 sedentary, overweight subjects and randomly assigned them to either CON (control), EX (exercise only), or EXFS (exercise plus the food supplement). EX and EXFS participated in supervised resistance and endurance training (2x and 3x/wk, respectively); EXFS consumed 1 shake/d (weeks 1 and 2) and 2 shakes/d (weeks 3-10). So what happened? Remember that it is the EXFS group that is taking the supplement. As expected, the EX and EXFS significantly decreased fat mass (-4.6% and -9.3%, respectively), with a greater decrease in EXFS than EX and CON. Muscle mass increased only in EXFS. Time-to-exhaustion during treadmill testing increased in EX (+9.8%) but was significantly less than in EXFS (+21.2%). Total cholesterol and LDL decreased only in the EXFS (-12.0% and - 13.3%). So what do you make of this information?

First of all, the very simple addition is to just eat more protein. You'll be in better shape and you'll have less body fat! Yes, if you grew up on a farm eating beef, chicken, pork, and every other piece of skeletal muscle you could get your hands on, then you were well on your way to big biceps and massive quads. But in this study, there was no crazy diet involved; no counting carbs; no counting fat, and no counting sheep. Thank god. So for all practical purposes, this means that if your initial goal is to lose body fat, and perhaps improve exercise capacity, just drop your carbs and eat more protein. Also, this study goes to the heart of why so many dietary interventions fail in the long run. And that's because they're so damn complicated. South Beach, North Beach, Atkins, Fatkins. I mean who has time to figure out these diets? Eat more protein. In fact, I'd suggest you try the new Protein Rush.  It tastes damn good and it has 40 grams of protein per serving. Hey, it beats eating 4 hot dogs for the equivalent amount of protein.

References
1. Lockwood CM, Moon JR, Tobkin SE, et al. Minimal nutrition intervention with high-protein/low-carbohydrate and low-fat, nutrient-dense food supplement improves body composition and exercise benefits in overweight adults: A randomized controlled trial. Nutr Metab (Lond). 2008;5:11.

 

When it comes to bodybuilding SIZE DOES MATTER. You're goal is to make Godzilla proud. So how do you achieve the massive thighs of Godzilla and the trunk-like arms of King Kong? Needless to say there are several aspects to producing large muscles that you should know. Skeletal muscle has the unique ability to adapt in a highly specific manner to different forms of exercise. Think of the marathon runner with skinny legs, torso, and arms. His muscles are chockfull of mitochondria (the aerobic powerhouse of the cell). On the other hand, bodybuilders are the opposite. They have very large muscles. This is due primarily to an increase in muscle fiber SIZE. But we can't rule out that at the highest levels (e.g., Dorian Yates, Ronnie Coleman, Popeye the Sailor Man), it may be possible to increase muscle fiber number. But for most of us, getting larger muscle FIBERS rather than a greater number of fibers is the way to go.

 

MUSCLE FIBER TYPES
Skeletal muscle is made up of two basic fiber types: fast-twitch and slow-twitch. Slow fibers have a slow contraction velocity, produce less tension, but have a high endurance capacity. Fast-twitch fibers generate the most tension (i.e., great for power/strength development) and have the fastest contractile velocity;on the other hand, they fatigue quickly. It actually is a little bit more complicated than that; you could get into the different subtypes of fast fibers etc. But for the purposes of bodybuilding, keep in mind that your goal is to make ALL fibers types bigger. And the primary key to that is lifting heavy (or for us science geeks, subjecting your muscle fibers to very high tension).

NEURAL ADAPTATION
According to the size principle of motor unit recruitment, the smallest motor units (i.e. slow-twitch or Type I) are recruited before the larger motor units (i.e., fast-twitch - Type IIa , Type IIx). But we know that it is possible to recruit our fast fibers, even at relatively low weights (30-60% of max). But in order to MAXIMALLY target all fibers, it's a good idea to occasionally lift very heavy weights (1-3 repetitions maximum). Another thing to keep in mind is that strength and size are NOT necessarily related. Why? Because enhanced motor unit recruitment and/or a greater firing frequency of your nerves can by itself increase strength.

 

HORMONAL RESPONSE

Although levels of blood testosterone and growth hormone have been found to be enhanced during an acute bout of bodybuilding exercises, it isn't known if this has any long-term significance. With regards to a chronic adaptation, serum hormones in elite endurance athletes (swimmers) and elite weightlifters increased slightly (+1.2% swimmers, +2.1% weightlifters) over a one year period. In well-trained distance runners, however, serum testosterone is much lower than untrained men. So what do you make of this? Don't do lots of aerobic exercise! It'll drop your testosterone faster than a bullet train.

SHAPING YOUR MUSCLES
Although many scientists have scoffed at the idea that you can shape your muscles via specific exercises, there is evidence which shows otherwise. For example, in college age women who performed isotonic knee extension exercise three times a week for eight weeks, they had a preferential hypertrophy (growth) of the rectus femoris and vastus lateralis muscles in comparison to the vastus medialis and intermedius muscles. In another study, sixteen weeks of unilateral triceps exercises (consisting of the French press exercise) resulted in significant growth in the middle region of the triceps muscle; however, there was no change in the proximal or distal end of the muscle. So it's clear that you can cause specific regions of a muscle to grow. The science in this area is still in its infancy; however, you can often figure out what works best for YOU by trial and error. So don't hesitate to mix up your exercises to get a maximal growth effect.

SIDE BAR
Increase muscle fiber size or number?
There are two ways by which new skeletal muscle fibers can be formed. First, large fibers can split into two or more smaller fibers (i.e., fiber splitting) and second, satellite cells can undergo mitosis and fuse with each other resulting in de novo fiber formation. So we know conclusively that a mechanism exists for skeletal muscle fibers to increase in number. But what is the experimental evidence?
We do know that birds, cats, and rats can increase fiber number. So why not Homo sapiens? Well, we CAN increase fiber number. But it'll probably take more of an effort than your average bodybuilder is willing to put out. Also, the role of anabolic steroids in augmenting fiber number is an area that needs further exploration. For now, go for bigger muscle fibers...and if you're lucky, maybe fiber number will go up a little bit.

Bottom Line: Size Matters...both in the gym and between the sheets.

Reference
Antonio J. Nonuniform response of skeletal muscle to heavy resistance training: can bodybuilders induce regional muscle hypertrophy? Journal of Strength and Conditioning Research. 2000, 14(1):102-113.

That's right! This smelly stuff may actually be good in reducing LDL cholesterol.  Well at least in rabbits anyhow:)

Abstract
Background: Exaggerated postprandial spikes in blood glucose and lipids induce proportional increases in oxidative stress, which acutely trigger impairment endothelial, inflammation and increased risk of future cardiovascular events.In this research, we have investigated acute effects of vinegar intake on some of the biochemical atherosclerosis risk factors in high cholesterol fed rabbits to see if we can find a probable protective value for it.

Methods:The rabbits were randomly divided into four groups: normal diet, high cholesterol diet (%1cholesterol), %1 cholesterol with 5ml vinegar (low dose), %1 cholesterol with 10ml vinegar (high dose). After fasting for 12-15 hours, blood samples were taken to determine baseline values. Three hours after feeding, blood samples were collected again to investigate acute effects of vinegar intake on the measured factors.

Results: Using high-dose vinegar with cholesterolemic diet caused significant reduce in LDLcholesterol (LDL-C), oxidized-LDL (ox-LDL), malondialdehyde (MDA), total cholesterol (TC) and apolipoprotein B (ApoB) in comparison with hypercholesterolemic diet. Consumption low-dose vinegar with cholesterolemic diet induced a significant decrease in fibrinogen and glucose compared to hypercholesterolemic diet. Level of serum nitrite, nitrate, triacylglycerol (TAG), HDL-cholesterol (HDL-C), apolipoprotein A (ApoA), serum glutamic pyruvic transaminase (SGPT), serum glutamic oxaloacetate transaminase (SGOT) and C-reactive protein (CRP) were not significantly difference in
low and high doses vinegar with cholesterolemic diet compared to hypercholesterolemic diet. A significant difference was observed for LDL-C, ApoB100 and TC between low and high doses vinegar.

Conclusion: This study suggest that vinegar, might have some acute effects on biochemical risk factors of atherosclerosis and a probable protective value can be considered for its postprandial use.

Reference:

http://www.lipidworld.com/content/9/1/10