Reasons Why Ladies Shouldn’t Be Terrified of Gaining Muscle

First, let’s address a few of the misconceptions regarding training, muscles, and women. Let’s review the key aspect in changing body composition: hormone response to training. It’s physiologically impossible for women to gain muscle in the same way as a man because women don’t have enough testosterone unless they ingest it on purpose…  If men train hard and lift heavy loads, they will experience a large boost in testosterone post-workout. This doesn’t happen to women. Women have 15 to 20 times less testosterone than men, and studies have failed to demonstrate any significant change in testosterone response in women from training.

The good thing about resistance training for females of all ages is that if you train hard, you will elevate the hormone Growth Hormone (HGH), which burns fat in the body.  HGH will also help you build muscle, but it has a much greater effect on fat burning.  What a lot of women don’t realize is that if they resistance train, they will build a little bit of muscle, get stronger, and most rewarding, lose the fat that covers up the muscles they have. This will make them look strong and fit—and those muscles are great ammunition against the fat gain that happens with age.

Resistance training will not “turn fat into muscle,” nor will muscle that has been built turn into fat. It you train intelligently hard, fat will be lost and muscle will be gained. You will increase your metabolism and with proper nutrition, you will keep that fat off. If you quit training, muscle will be lost, and fat will probably be gained depending on your energy intake.  Also, a pound of muscle doesn’t “weigh less” than a pound of fat. They both weigh a pound, but if you have 10 pounds of muscle you will look a lot leaner than if that same 10 pounds was all fat.

How to Get Stronger

The only way to get stronger is to progressively increase the amount of weight you lift. It is possible to build muscle with moderate loads, but the definition of moderate is not 5 pounds. Rather, a standard fat loss training program would use anywhere between 60 and 85 percent loads (that refers to a weight that is 60 to 85 percent of the maximal amount you can lift for a given exercise). Where a lot of women and uneducated trainers go wrong is that they take “moderate” to mean “light” and then they drop that weight in half. Loads of 10 or 20 percent are a waste of time. They won’t help you be able to pick a child up off the floor or put a heavy box up on a shelf overhead.

In fact, high rep, light load training won’t do anything for you, except it may lead you to lose the small amount of muscle you already have! High rep, light load training is a variation of aerobic exercise and it may raise cortisol. One study found that embarking on a light load aerobic-style resistance program led to the loss of 5 pounds of muscle and a reduction in resting metabolic rate of 3 percent over a 10 year period!. You’ll be left with less muscle and possibly more fat—sounds like a Fat Trap to me!

The belief that high repetition, light load training will give women develop muscle tone is a misconception. The scientific definition of muscle “tone” has nothing to do with the popular definition, which seems to be the level of visibility of muscles. To achieve better muscle tone by the popular definition, all you need to do is lose fat, and high rep, light load training will not help you do this.
The better solution is to a “periodized” program focused on body composition such as many periodized training programs you can fine online without too much difficulty, which will progressively allow you to reach your goals.

Reasons Why Ladies Shouldn’t Be Terrified of Gaining Muscle

You’ll Have Less Body Fat

Muscle mass is the best defence against getting fat. For example, one study compared a 12-week periodized resistance training protocol using loads ranging from 60 to 80 percent of maximal with a muscular endurance protocol using light loads with 15 to 30 reps on body composition in women. The women that did the periodized program lost nearly 5 kg of body fat, gained about 3 kg of muscle, and had dramatic increases in strength. The women who did the high rep, light load muscular endurance program lost NO fat and gained no muscle. They didn’t get stronger either!

It’s okay to start getting strong at a young age. Studies show that girls from age 7 on up can develop equal strength as boys of the same age. Plus, in young girls, having a stronger handgrip, and more lower and upper body strength are all associated with better body composition, lower BMI, and greater functional ability as measured by vertical jump. By developing strength at a young age, you’ll set yourself or your kids up for a lean and strong future!

You’ll Look Better in Clothes and Without Them (Cough… Cough…)

Strong, developed muscles can give women curves—glutes and abs with muscle development are much more aesthetically pleasing to the male eye—and you’ll look better in clothes and perhaps more important than conforming to the male gaze is research that suggests that building strength by training is an effective way for women to take control of their body image. Once you have a tool to help you get the body you desire, you’ll feel empowered. I guarantee that achieving personal records and squatting or deadlifting more than you weigh will make you feel and look awesome.

 You’ll Have Less Disease Risk: Cancer, Diabetes, etc.

The more muscle and bone you have, the greater the acid buffering power your body has, which correlates with a better immune system and higher levels of the endogenous antioxidant, glutathione. Lower glutathione is a primary predictor of fatal disease risk, especially cancer.  A new study has linked lower handgrip strength, which is correlated with low muscle mass in women, with poor health and a much greater risk of developing a number of chronic diseases. In women, stroke, poor posture (kyphosis), history of a fall, hyperthyroidism, and anaemia were associated with a weak handgrip.

You’ll Have Better Posture

If you lift smart, you will develop structural balance, which basically means your muscles will be coordinated to help you move well and have better posture.  A strong lower back and core will help you stand up tall, keep your abdomen tight, and avoid back pain. A stronger upper back will give you the ability to roll your shoulders back by retracting your shoulder blades.  More strength will help you develop better body awareness so that you keep your head in line with your spine (not sticking forward), and your movement patterns will be smoother. You’ll look and feel more confident, and people will have more respect for you!

You’ll Have Better Balance and Flexibility

A study of untrained women who participated in a 10-week resistance training program showed that they improved their balance by doubling the amount of time they could stand on one foot with outstretched arms from 43 seconds to 85 seconds. These women increased lower body strength by 32 percent and gained an average of 20 kilos on their leg press 1RM. The also decreased body fat by 2.2 percent! Better flexibility isn’t a given because it depends on a variety of factors including whether you stretch or get body work on a regular basis. But, studies do indicate that women who perform better on tests of lower body strength have better flexibility. Naturally, a more active lifestyle will help you maintain flexibility and avoid immobilizing injuries, such as injury to the rotator cuff, hip, or knee.

You’ll Have A Better Mental Outlook

The 10-week study of women also found positive changes in the participants’ mental outlook from strength training. These women demonstrated greater physical confidence, much fewer mood disturbances and feelings of depression, and they had less fatigue by the end of the study.

You’ll have a Stronger Immune System

Lifting weights improves gene activity and enhances the body’s natural antioxidant system so that it is ready to launch an assault when exposed to viruses. Research shows that people who do moderate to vigorous training get sick much less often than those who are inactive—one study found a 43 percent lower incidence of getting a cold during the winter months.

You’ll Age Better

Greater muscle mass percentage in older women is strongly associated with better mobility, faster gait speed, lower body weight, and lower fat mass. Gaining muscle now will help you stay leaner, maintain stronger bones, and avoid pain as you age.

You’ll Live Longer (Saving the best for last)

At least six studies have shown that women who have more muscle mass will live longer. Being stronger means you’ll have better mobility and muscle power as you get older, which is another primary indicator of longevity.  A related bonus is that by getting strong, lean, and muscular at a young age, you’ll avoid what is being called sarcopenic-obesity or being fat and having low muscle mass when you are old. Although it’s unclear whether older people gain fat first or lose muscle first, these two physiological actions go hand in hand. Once you start losing muscle, you are just about guaranteed to get fat if you don’t take action by lifting some iron!

References

• Cheung, C., Nguyen, U., et al. Association of Handgrip Strength with Chronic Diseases and Multimorbidity. Age. 2012. Published ahead of Print.
• Van Geel, T., Geusens, P., et al. Measures of Bioavailable Serum Testosterone and Estradiol and their Relationships with Muscle Mass, Muscle Strength and Bone Mineral Density in Postmenopausal
• Women. European Journal of Endocrinology. 2009. 160, 681-687.
• Scafoglieri, A., Porovyn, S., et al. Direct Relationship of Body Mass Index and Waist Circumference with Body Tissue Distribution in Elderly Persons. The Journal of Nutrition, Health, and Aging. 2011. 15(10), 924-931.
• FitzGerald, S., Barlow, C., et al. Muscular Fitness and all-Cause Mortality. Journal of Physical Activity and Health. 2004. 1, 7-18.
• Westcott, W., Winett, R., et al. Prescribing Physical Activity: Applying the ACSM Protocols for Exercise Type, Intensity, and Duration across Three Training Frequencies. Physician and Sportsmedicine. 2009. 37(2), 51-58.
• Patil, R., Uusi-Rasi, K., et al. Sarcopenia and Osteopenia Among 70-80-year-old Home-Dwelling Finnish Women. Osteoporosis International. 2012. Published Ahead of Print.
• Annesi, J., Gann, S., et al. Preliminary Evaluation of a 10-Week Resistance and Cardiovascular Exercise Protocol on Physiological and Psychological Measures for a sample of Older Women. Perceptual Motor Skills. 2004. 98(1), 163-170.
• Milliken, L., Faigenbaum, A., et al. Correlates of Upper and Lower Body Muscular Strength in Children. Journal of Strength and conditioning Research. 2008. 22(4), 1339-1346.
• Andreoli, A., Celi, M., et al. Lon-Term Effect of Exercise on Bone Mineral Density and body Composition in Post-Menopausal Ex-Elite Athletes. European Journal of Clinical Nutrition. 2012. 66(1), 69-74.
• Beavers, K., Lyles, M., et al. Is Lost Lean Mass from Intentional Weight Loss Recovered during Weight Regain in Postmenopausal Women? American Journal of Clinical Nutrition. 2011. 94(3), 767-774.
• Cussler, E., Lohman, T., et al. Weight Lifted in Strength Training Predicts Bone Change in Postmenopausal Women. Medicine and Science in Sports and Exercise. 2003. 35(1), 10-17.
• Consitt, L., Copeland, J., et al. Endogenous Anabolic Hormone Responses to Endurance Versus Resistance Exercise and training in Women. Sports Medicine. 2002. 32(1), 1-22.
• Chen, B., Shih, T., et al. Thigh Muscle Volume Predicted by Anthropometric Measurements and Correlated with Physical Function in the Older Adults. Journal of Nutrition, Health, and Aging. 2011. 15(6), 433-438.
• Enea, C., Boisseau, N., et al. Circulating Androgens in Women: Exercise-Induced Changes. Sports Medicine. 2011. 41(1), 1-15.

The Hormonal Effects of food

Many see food as simply energy.  They remain unaware of the direct and indirect information both macronutrients (protein, carbohydrates and fat) and micronutrients have on physiology. Similar to the effect high intensity exercise has on the body, food can either elevate fat burning or induce a powerful fat storing effect. Food is able to regulate powerful hormones that predict hunger, energy, mood, and fat burning from one meal to the next.

When the proper dietary influences on your hormones are reached the process of sustained loss becomes much easier. It is known that protein and fiber together blunt the hunger response and decrease cravings. This is because they each generate a unique hormone response. Fiber drastically decreases the hunger hormone ghrelin and also lowers the fat storing hormone insulin. Protein on the other hand raises the fat burning hormone glucagon and increases the motivating and craving reducing neurotransmitter dopamine. Taken together, protein and fiber intake leads to decreased appetite, lower cravings, and improved fat usage between meals. The most interesting thing about these outcomes is that for many, they lead to effortless restriction of calories without the use of willpower. The body automatically regulates calories because it no longer has the constant urge and desire for food. Unlike the starvation effect induced by the calorie model, the hormonal approach to food sends signals that tell the body there is plenty of food and it does not have to worry about conserving fat.

Dietary studies comparing caloric vs. hormonal signals

In the 2003, May 22^nd issue of the New England Journal of Medicine two different approaches to diet were analyzed. One approach was a traditional low fat and low calorie diet (LC) and the other was a diet where carbohydrate was replaced with higher amounts of protein (HP). In the high protein group dieters were allowed to eat as much food as they liked as long as they kept their carbohydrate intake low. The low calorie group limited their food intake to between 1200 and 1500 calories for women and between 1500 and 1800 calories for men. These two approaches directly compare the old method of calorie reduction versus the new method of hormonal approaches to weight loss. It turns out that the high protein group lost weight more quickly, voluntarily consumed fewer calories, and had improved blood chemistry tests over the calorie restricted group.

Another study published the same year in The Journal of Clinical Endocrinology & Metabolism (Vol. 88 # 4) found the same results. A high protein diet without calorie restriction yielded better results than the standard calorie reduction approach weight loss experts usually prescribe. This research like the study described above is noteworthy because it shows that the body has the ability to naturally regulate energy consumption. The studies above did not bother to find the underlying mechanism behind this response, but understanding hormonal influences on metabolism would enable you to predict this response.

One final study printed in the Journal Nutrition and Metabolism in 2004 looked at 28 overweight men and women. One group was given a low fat, high carbohydrate diet and the other a high protein and low carbohydrate diet. As we have pointed out these two diets will have very different hormonal effects. In this particular study the higher carbohydrate group took in 300 calories less on average than the high protein group (1855 Kcal/day for the high protein group and 1562 Kcal/day for the high carbohydrate group). Even with the consumption of more food daily, the high protein group lost more weight and fat with a greater proportion coming from the midsection.

It is important to point out here that self-reported food logs are inaccurate in terms of predicting calories.  Many who read research on nutrition use this as an argument against negative results.  In other words they will say, since catching calories is inaccurate, the other group must have eaten less and it just wasn’t captured.  I feel this phenomenon, the fact that individuals consistently under report their food intake, is more evidence against the calorie model.  We should be teaching people to make the right choices with food not expecting them to eat the right amount which they are incapable of calculating or controlling.  Controlling the physiological sensations that lead to food intake in the first place (hunger, cravings, energy lows, etc), is a much smarter strategy. Eating foods that reduce these sensations will lead to less food intake automatically.  It is the reason why a doughnut and a chicken breast, which have the same number of calories, will result in a very different outcome.  I know plenty of people who can sit down and eat 5 doughnuts.  I don’t know many who would be able to do the same with 5 chicken breasts.

Caffeine the right dose improves Power & Strength

A new study in The Journal of the International Society of Sports Nutrition found that a dose of caffeine equal to about three cups of coffee can support significant maximal power gains, but one cup won’t do the trick. This study used individuals who are very light coffee drinkers—getting less than 60 mg of caffeine a day—and many of us may need a larger dose to see a difference.

We must identify the optimal dose to suit our goals and tolerance. A cluster of new evidence provides insight into what that may be. Let’s start with that study mentioned above. Two groups of active individuals drank either 1 mg or 3 mg per kg of body weight of caffeine and then performed half squat and bench press power tests using a diversity of loads ranging from 10 to 100 percent of the 1 RM. For a 80 kg man, those doses would equal 80 mg or 240 mg of caffeine, respectively. For reference, one serving of the energy drink Red Bull which my friend keeps drinking without cause – contains 80 mg of caffeine and the average 8 ounce coffee contains 90 to 100 mg.

Results in the bench and squat tests found no increase in power output from the 1 mg/kg/bw dose or from a placebo. The larger 3 mg/kg/bw caffeine dose allowed the individuals to produce significantly more power (an average of 170 watts more in the squat and 30 watts more in the bench press) at all loads above 30 percent of the 1 RM.

A second recent study used a much higher dose to test the effect of caffeine on recovery using two high-intensity exhausting exercise trials in one day. This study used trained athletes and had them perform a glycogen(carb)-depleting exercise trial to exhaustion. One group drank a placebo, a second drank a carbohydrate drink, and a third took the same carb drink with 8 mg/kg/bw of caffeine. 

They then rested for four hours and performed a sprint interval test to exhaustion. The group that took the caffeine performed significantly better than both other groups—they went for 48 minutes compared to only 19 minutes by the placebo group and 32 minutes in the group that only drank carbs. That’s a remarkable difference in high-intensity performance by just getting the right caffeine dose, which can aid sporting or training performance in numerous of ways.  Researchers suggest the caffeine may improve muscle glycogen resynthesis post-workout – all pluses!

Of course, 8 mg/kg/bw is a much larger dose than was tested in the first study, equalling 540 mg for a 70 kg man. For comparison, studies that have looked at health benefits from coffee drinking have found lower cancer risk and better endothelial function (indicates better heart health) from between one and four cups of caffeinated coffee a day, equal to about 100 to 400 mg of caffeine daily.

Take away from these studies the understanding that you’ll get best results from caffeine by being precise about your dose rather than by gobbling caffeine pills (pro plus) or ingesting a pot of coffee (Sumatra coffee…) At the same time, too little won’t provide any performance benefit.

If you want to get the caffeine boost but are concerned you will be too on “the edge” or jittery post-workout, consider taking 2 grams of vitamin C or adding the amino acids tyrosine and phenylalanine (they will support the adrenals to prevent a “crashing feeling”) to your caffeine dose. Vitamin C will help you metabolize the caffeine quickly and may be best if you are training in the evening—take the vitamin C post-workout and the caffeine before.

References

Taylor, C., Higham, D., et al. The Effect of Adding Caffeine to Postexercise Carbohydrate Feeding on Subsequent High-Intensity Interval-Running Capacity Compared with Carbohydrate Alone. International Journal of Sport Nutrition and Exercise Metabolism. 2011. 21(5), 410-416.

Del Coso, J., Salinero, J., et al. Dose Response Effects of a Caffeine-Containing Energy Drink on Muscle Performance: A Repeated Measures Design. The Journal of the International Society of Sports Nutrition. 2012. 9(21).

Psychology and physiology – Training

Psychology impacts on physiology and physiology impacts on psychology and the days of pretending the body and mind are separate non-interacting entities are long, long gone.  However, keep in mind that it’s an artificial and non-existent separation in reality.

Modern science, for example the field of psychoneuroimmunology, recognizes that the brain and body are in a constant state of interaction and involvement with one another. This is sort of the foundation for the idea that you can think yourself sick. “99 percent of illness comes from being stressed” Sophie (Feel Good Tribe) or for the idea that people with a more positive attitude are more likely to survive certain diseases (such as cancer) – Lance Armstrong? Your thought processes can impact on such workings of your body as immune function.

I want you to start thinking about something that really makes you angry. Now stop for a second and pay attention to your body: odds are that your heart rate is up, if we measured blood pressure it would be increased too, you might be breathing a little bit harder, you get the idea. The mere act of thinking about something that upset you had a strong physiological effect throughout your body. A good example of this was in physiology class being told we are going to be performing aerobic training, then we were told to take our heart rate – It was up (before we checked our heart rates also)

Everybody knows how they get really lethargic and lazy when they are sick with something like the flu or a bad cold. It’s as if when you are sick your body is deliberately trying to get you to lie around all day and rest, may be watch some TV. This turns out to basically be the case.

When you are sick, your body releases short-lived chemicals called cytokines, some of which are inflammatory. Inflammatory cytokines, in addition to making you feel like warmed over crap when you have the flu or something, they also directly impact on the brain and your motivation to move around.  A similar mechanism has been suggested as a primary cause of overtraining; called the cytokine hypothesis of overtraining I think it ties together a lot of conflicting and contradictory issues and explains changes in performance along with behaviour; and ties together the previous held (but wrong idea) of local versus central overtraining. It turns out that they are the same thing and local effects (tissue damage) are causing central effects (behaviour and motivation changes).

Essentially constant/chronic/excessive inflammation locally (in the muscles you’re training) causes an increase in inflammatory cytokines and this is responsible for the lack of motivation to train and lethargy that often sets in. Essentially, your body (your muscles) are trying to ‘tell’ your brain to give it a rest and take some down-time. Of course, humans, being the stubborn people in whom we are, often choose to ignore or over-ride these signals.

Reference:

http://www.ncbi.nlm.nih.gov/pubmed/10694113?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

Optimal body composition – Lose weight & Build muscle

Hey everybody, sorry for the long delay been enjoying my Easter doing various activities. Everyone wants to look good and lose some weight for the summer right? Be aware that correct nutrition is essential in order to achieve significant fat loss. It’s near impossible to out-train a bad crappy diet. If so, you would undoubtedly compromise your health in the short- and long-term. Beware (Emphasis added)

The goal

The first goal of training for fat loss and getting into shape for the summer is to elevate your resting metabolic rate (RMR) by increasing muscle mass because this means you will burn more energy every day. The RMR makes up the majority of energy you burn. Burning energy in addition to the RMR when working out is great, but the impact on total energy burned is fairly small compared to the total RMR.

You’re workout time needs to include both strength training and anaerobic conditioning because both contribute to muscle building and they burn significant energy (calories). The magic of strength and anaerobic training is that they boost your overall metabolic rate, burn a lot of energy in a short period of time, and elevate the RMR by increasing the amount of lean mass you have. Strength training and anaerobic conditioning affect the body differently than aerobic training, regardless of the intensity of that aerobic exercise, which means they will always be the priority for fat loss and body composition aka looking sexy.

Train A High Volume, Short Rest Periods & Moderate Loads

Strength train with a high volume of work, short rest periods (45 seconds on, 15 seconds rest), and moderate to heavy loads using multi-joint exercises. Squats, deadlifts, chin-ups, bench press, lunges, and rows should make up the core of your training, also known as your compound movements too. A hypertrophy-type program that generally includes 8 to 12 reps of more than 3 sets is ideal, but can be manipulated for a greater muscle building effect. More sets will accelerate results, but the 8 to 12 rep, 3 set schemes is a good place to start training for fat loss.

Use weights in the 70 to 85 percent of maximum range with short rest periods of 60 seconds or shorter (starting). This will provide a significant anabolic response by elevating testosterone and growth hormone. High reps and short rest intervals will make your body a high-powered energy burning machine.

Circuit training and super set schemes are ideal, as are descending sets in which you finish with very high reps (25 reps of squats or 2 minutes of leg presses, for example) for an extra fat burning burst. Supersets with 10 seconds rest when switching from the agonist to the antagonist exercise and 60 seconds between sets is one option. Or a “death circuit” of heavy, high volume deadlifts followed by split squats followed by lighter high volume squats with 10 seconds rest between exercises is another. Or some sand bags, box jump burpees, rope, crab craws and wall balls. (Thanks Crossfit)

Strength Train to Build Muscle and Create an Anabolic Response 

Strength training – The obvious benefit of burning a massive amount of energy quickly, working every muscle group hard, frequently, and at a very high intensity will elevate anabolic hormones that increase protein synthesis and fat burning.
Growth hormone (GH) is lipolytic, meaning it increases fat breakdown and the metabolism of glucose and amino acids. It increases protein synthesis, which is essential because you do not want to create a catabolic state that causes lean tissue loss (muscle) when you are trying to lose weight. GH is released by the body in greater quantities in response to physical stress above the lactate threshold, which is the reason heavy, high volume total body training with short rest periods (30 to 60 seconds) is necessary.

GH is produced in bursts by the pituitary gland at night during rest, and women get the body comp benefit by elevating GH just as much as men. The effect of exercise on testosterone for women is much, much smaller. GH is also involved in the release of another anabolic hormone, insulin-like growth factor-1 (IGF-1), which is important for protein synthesis. Manipulating time under tension with a varied lifting tempo or inter-repetition pauses is one of the best ways to boost IGF-1.

Testosterone is the number one anabolic hormone. You will get the greatest elevations in Testosterone with slightly longer rest periods than the 30 to 60 seconds suggested for GH and weights on the heavier end of the range. Research shows that Testosterone is elevated more with rest periods in the 2 to 3 minute range with very heavy lifts and a fairly large number of sets. You will still boost Testosterone with a very intense fat burning, GH-type protocol, making a variety of training protocols best.

Scientists are not yet clear on the perfect number of sets to elevate Testosterone, which is partly due to the fact that individual Testosterone response varies greatly, even among the elite athletes who have similar training experience and background. More than 3 sets and as many as 8 have been found to significantly elevate Testosterone.

Perform Strength Training Instead of Aerobic Exercise

Strength training that is anaerobic, uses a high volume and intensity, and is made up primarily by traditional multi-joint lifts is always superior to aerobic exercise for fat loss. The evidence is VERY clear on this, but because some studies have used inadequate resistance training protocols (single-joint exercises at a low intensity) to compare resistance and aerobic training, the fat loss outcome has not always favored strength training.

For some profound reason, the media and many public health professionals suggest aerobic training, especially continuous, slow exercise, will help you lose fat, which is one of the most drastic misconceptions about weight loss and exercise. Strength training is anaerobic by nature—the opposite of aerobic—meaning it elevates fat burning hormones and burns energy, as mentioned above. I see it day in and day out girls doing chronic cardio…

A study in the journal Medicine and Science in Sports and Exercise compared fat loss in three groups of overweight subjects. All groups were on a fat-loss diet and one group only did the diet with no exercise, whereas a second group did the diet with aerobic training, and a third group was on the diet and did strength training. The diet group lost 14 pounds of fat, while the aerobic group lost 15 pounds of fat—only one pound more, which was not statistically significant. The strength training group lost 21 pounds of fat, which was 34 percent more than the aerobic group

Do High Intensity Anaerobic Training to Burn Fat

Avoid Continuous Low-Intensity Aerobics! Perform high-intensity anaerobic training (HIAT or H.I.I.T) to burn fat and avoid aerobics. There’s a mountain of evidence that anaerobic conditioning is effective for fat loss. HIAT is much more effective than aerobic training, whether it be steady-state aerobic activity or higher intensity aerobic exercise. HIAT works on the same principle as strength training for fat loss. It increases protein synthesis and can build muscle, although not as much as strength training.

A study in the journal Metabolism is indicative of the research supporting the superiority of HIAT over aerobics for fat loss. This study compared 20 weeks of aerobic training with only 15 weeks of HIAT in which participants did 15 sprints for 30 seconds and lost nine times more body fat than the aerobic group. They also lost 12 percent more visceral belly fat than the aerobic group.

What is so interesting about this study is that the energy cost of the aerobic program over the whole study period was 28,661 calories, whereas for HIAT it was less than half, at 13,614 calories. In less time, the HIAT group lost much more weight—nine times more weight. How do researchers explain it? HIAT also boosts GH and T much more than aerobic training, which we’ve already seen helps create an anabolic environment and burn fat. H

Emerging research provides additional insight into why HIAT works and steady-state aerobic exercise doesn’t. A study in the European Journal of Applied Physiology showed that a HIAT program elevates the expression of gene activity by nearly 75 percent over aerobic exercise. A 15-minute HIAT protocol enhanced the activity of 69 genes that were not activated by a 30-minute aerobic trial. The genes that were upregulated were involved in energy metabolism and hormone growth factors such as GH and IGF-1. Basically, greater gene activity from anaerobic training explains what is going on “behind the scenes” in the body to build muscle and burn fat.

The one possible drawback to HIAT is that it is mentally challenging to push through an all-out workout even if it is short. There is an upside: research shows that near-maximal intensity sprints (greater than 90 percent of max oxygen uptake) can be completed in 10 to 20 minutes depending on the number of sprints and interval lengths.

Be Active in Daily Life to Improve Metabolism and Lose Fat

A sedentary lifestyle – you know sitting on your ass watching TV, maybe on Facebook or clicking a certain link and reading this; even if you are already training at a high volume and intensity, will compromise metabolism and may lead to fat gain. Long periods of inactivity, even a few hours during the day, will lower the body’s glucose tolerance and insulin sensitivity. This puts you at risk for diabetes and poor body comp.

a recent study tested the effect of decreasing daily activity for three days in a group of lean, active individual with training experience. They normally averaged 12,956 steps a day and reduced their activity to 4,319 steps a day (they were told to take less than 5,000 day as measured by a pedometer and confirmed with an accelerometer), which resulted in a 30 percent drop in insulin sensitivity.

Blood sugar imbalances are another side effect of long periods in which you don’t move. The result is a slower metabolism, a lower resting metabolic rate (remember RMR from the beginning of this post?), and ultimately fat gain.

Take regular brisk walks—even a five to ten minute vigorous walk will make a difference. Shoot for 10,000 steps a day. Avoid plopping down in front of the TV or computer for hours after work. Extra physical activity can take the form of recreational sports participation, playing Crossfit, martial arts practice, bike riding, or whatever you enjoy?

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Reference:

• Sakharov, D., Maltseva, D., et al. Passing the Anaerobic Threshold is Associated with Substantial Changes in eh Gene Expression Profile in White Blood Cells. European Journal of Applied Physiology. 2011. Published Ahead of Print.
• Mikus, C, Oberlin, D., et al. Lowering Physical Activity Impairs Glycemic Control in Healthy Volunteers. Medicine and Science in Sports and Exercise. 2012. 44(2), 225-231.??
• Finni, T., Haakana, P., et al. Exercise for Fitness Does not Decrease the Muscular Inactivity Time During Normal Daily Life. Scandinavian Journal of Medicine and Science in Sports. 2012. Published Ahead of Print.
• Cabrera de Leon, A., Rodriguez-Perez, C., et al. Sedentary Lifestyle: Physical activity Duration Versus Percentage of Energy Expenditure. Revista Espanola Cardiologa. 2007. 60(3), 244-250.
• Boutcher, Stephen. High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity. 2011. Published Ahead of Print.
• Kraemer, W., Volek, J., et al. Influence of Exercise Training on Physiological and Performance Changes with Weight Loss in Men. Medicine and Science in Sports and Exercise. 1999. 31(9), 1320-1329.
• Schuenke, M., Mikat, R., et al. Effect of an Acute Period of Resistance Exercise on EPOC Implications for Body Mass Management. 2002. 86, 411-417.
• Tremblay, A., Simoneau, J., et al. Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism. Metabolism. 1994. 43(7), 814-818.
• Trapp, E., Chisholm, D., et al. The Effects of High-Intensity Intermittent Exercise Training on Fat Loss and Fasting Insulin Levels of Young Women. International Journal of Obestiy. 2008. 32(4), 684-691

Be healthier & lift more by drinking more coffee!

Waking up this morning I decided to have a lovely black Sumatra Coffee with some cinnamon and ginger for its medicinal properties. Sometimes I have a black Coffee before a workout, typically Starbucks because I do not want instant for numerous of reasons which I have mentioned previously in other posts. Now, Drink coffee to be healthier and lift more weight?

In the American Journal of Clinical Nutrition shows that the medical society may be changing its view on coffee as a beverage that should be avoided and what is even more interesting a new study shows that ingesting caffeine before lifting will help you unintentionally work harder! Yes that is right! I have written post previously on coffee but this is a revised and newly improved addition

“We are being of change if we do not change we will be left behind”

The new study published in the International Journal of Sports Nutrition and Exercise Metabolism that tested the effect of consuming 4 mg per kg of body weight previous to strength training on self-selected exercise quantity. The study participants were professional athletes who were either sleep deprived or rested. They performed four sets of bench press, squats, and bent over rows at 85 percent of the 1 rep maximum (RM). They lifted each exercise to failure. 

Having ingested the caffeine led the sleep-deprived group to lift significantly more reps than a placebo (read my posts on placebo affect) sleep-deprived group. The caffeine sleep-deprived group performed equal quantity of work as a rested placebo group (no caffeine but adequately rested). The group that was rested and ingested the caffeine lifted the greatest number of reps of all, whereas the sleep deprived placebo group (no caffeine but tired) self-selected the least quantity of all. Coffee is shows increase of strength!

Scientists also measured testosterone and cortisol (stress) response to training. The elevations in these hormones related to the volume of load lifted, indicating that caffeine did not lead to greater cortisol or testosterone response.

The study comes from other research supporting the use of caffeine when needing to perform athletically in a sleep-deprived state. The same research group found that throwing a large dose of creatine (check out my post on Creatine) into the caffeine supplement will improve skill performance more than just taking the caffeine by itself. This is likely because sleep deprivation reduces the brains stores of phosphocreatine, which is necessary for optimal cognitive function.

More reasons to drink coffee are that it can improve insulin sensitivity, and decrease risk of diabetes, cancer, cardiovascular disease, and all-cause mortality. The editorial in the AJCN noted that coffee “is not as bad as we were told.”  With the ever growing body of evidence shows! In fact, it’s time to change the perception that it is a beverage that is more trouble than it’s worth. Don`t know about you but I’ll be drinking my coffee, it all ticks Mr.Paradox`s approval!

The health benefits of coffee come from the naturally occurring antioxidants, including phenols and deterpenes (both improve insulin health and are anticarcinogenic or in other words anti-cancerous). Recent studies show no link to coffee and cardiovascular disease. Caffeinated coffee has also been found to improve adipocyte and liver function – meaning it can support fat burning and optimal body composition.

For best results with coffee, drink organic with non-chlorinated filters. It’s been recommended that the chemical process used to decaffeinate coffee will contaminate it, making it reasonable to choose the caffeinated version unless you find you are very sensitive. Studies have not shown any negative health effects from drinking decaf coffee. Relatively, a study of 46,000 Germans showed that both the caf and decaf varieties provide health benefits.

Additional benefits – For those super-nerds!

Coffee contains caffeic acid and chlorogenic acid, which are super rich in antioxidants. These super cool antioxidants can counteract free radicals that cause oxidative stress and lead to chronic inflammation, which is a major player in elevated disease risk and earlier death. Plus, it’s well established that coffee improves the cell’s sensitivity to insulin, which is important for a healthy metabolism and to prevent diabetes. Coffee can also help you maintain energy levels because it means it is easier for the body to burn fuel when it needs it. One study showed that with each cup of coffee participants consumed daily, the risk of type 2 diabetes dropped by 7 percent. Marvellous!

A new study in the journal Cancer Epidemiology, Biomarkers, and Prevention provides persuasive evidence that coffee can prevent estrogen-related cancers such as endometrial cancer (several types of malignancies that arise from the endometrium, or lining, or uterus), which is cancer of the endometrial lining of the uterus. A large-scale study of over 67,000 women demonstrated that women who drank four or more cups of coffee per day had a 25 percent lower risk than those who did not drink coffee regularly. The study showed the greatest benefits from regular coffee—a 30 percent lower risk of cancer—but decaffeinated also produced a 22 percent lower risk.

Many people wonder if coffee and caffeine cause more trouble and harmful for health than they are worth since caffeine does raise blood pressure and can elevate heart rate. Its true caffeine can temporarily boost heart rate and blood pressure, but for most people this does not result in long-term increases.

People differ in their reaction to coffee and caffeine. Some feel jittery or anxious from caffeine that is imitative from coffee and do better drinking green tea, which also contains a nice dose of super powerful antioxidants. Decaf coffee or green tea are an option, but there is concern that the chemical process of removing caffeine from coffee or tea leaves a chemical residue that may cause cancer—decaf probably is more trouble than it’s worth what people should be saying.

Unless you are very sensitive to caffeine, coffee-drinking appears to be unbiased in relation to the development of coronary heart disease(CHD), and it is known to improve endothelial health—a primary component of the vascular system, so you may want to include it in your PARADOXNUTRITION diet. Cases in which you may want to cut out coffee are if you take prescription drugs from your local GP or doctor, or are a woman at risk of osteoporosis because caffeine may inhibit bone building.

Have a lovely morning everyone and why not start it with some Sumatra Black coffee? All the best!

References:

Lopez-Garcia, Esther. Coffee Consumption and Risk of Chronic Diseases: Changing Our Views. American Journal of Clinical Nutrition. 2012. Published Ahead of Print.

Cook, C., Beaven, C., et al. Acute Caffeine Ingestion Increases Voluntarily Chosen Resistance Training Load Following Limited Sleep. International Journal of Sports Nutrition and Exercise Metabolism. 2012. Published Ahead of Print

Liu, S., Chen, C., et al. Caffeine Enhances Osteoclast Differentiation from Bone Marrow Hematopoietic Cells and Reduces Bone Mineral Density in Growing Rats. Journal of Orthopedic Research. 2011. 29(6), 954-960.

Cheng, B., Liu, X., et al. Coffee Components Inhibit Amyloid Formation of Human Islet Amyloid Polypeptide in Vitro: Possible Link between Coffee Consumption and Diabetes Mellitus. Journal of Agricultural and Food Chemistry. 2011. 59, 13147-13155.

Je, R., Hankinson, S., et al. A Prospective Cohort Study of Coffee Consumption and Risk of Endometrial Cancer over a 26-Year Follow-Up. Cancer Epidemiology, Biomarkers and Prevention. 2011. 20, 2487-2495.

Sprints – burns fat and build muscles?

It has been a while since I have posted something new up and this is due to the heavy demands of my own lifestyle from education, work and my own fitness and nutrition endeavours. Something I have decided to discuss is sprints – or more known as High Intensity Interval Training; which I have written an article previously on, I cannot help but hope you read it for a more defined and science-super-nerd read. I am performing sprint training weekly and the benefits are substantial. My friend who partakes in a high level of rugby, started engaging in sprint training and HIIT and recently partaken in a mile run analysis in the sports lab and was able to run 1 mile in 4 minutes 35 seconds (shocking) – This is enlightening.

I was injured due to the biomechanics and psychology factors of running on a treadmill instead of outdoor running and the shoe itself I was running with, caused too much pronation and excess stress resulting in shin splints (Article on shin splints will be published)

Sprints

Sprinting can also improve your immunity (check my twitter on a higher immune system makes you more attractive to the opposite sex, isn’t science fun) If all-out repeated sprints seem too hard, high-intensity intervals will also burn fat and elevate immunity to a much greater degree than steady-state aerobic exercise.

The European Journal of Applied Physiology showed that the greater amount of time an individual spends above the anaerobic threshold, the greater the effect on fat burning and growth hormone production. Immunity is also boosted much more when you cross the anaerobic threshold. (This is by training above 80 percent of your heart rate maximum)

High-intensity training or HITT is so effective because anaerobic exercise elevates the expression of gene activity by nearly 75 percent over steady-state aerobic exercise.  We great healthy gene expression by doing this! The new study compared the effect of a short 15-minute high-intensity exercise test to exhaustion with a 30-minute aerobic exercise test on gene and white blood cell activity. Much of the high-intensity test was spent above the anaerobic threshold, whereas the aerobic test was below the threshold. Both tests boosted immune activity and stress response, but the high-intensity trial triggered a profound increase to gene activity that is involved in fat metabolism and hormone growth factors which means: Leaner and fat loss guaranteed. Do I have you attentions?

Fat metabolism as well as protein and glucose metabolism were all elevated in the activity of at least 310 genes following the 15-minute high-intensity trial. In comparison, 69 genes were up-regulated after the 30-minute aerobic trial, the majority of which were related to immunity and a few that were involved in glucose metabolism, meaning the obvious boost to the immune system and burning of carbohydrates. 

The study clearly shows that sprints will burn fat and can build muscle, whereas steady-state training has a more catabolic effect on lean tissue, this is not good we want to keep muscle, look lean and sexy – let’s be honest. However you can be like me looking to improve the greatest ass you have – the boy. The high-intensity trial triggers growth factors that boost the increase (hypertrophy) of muscle cells and tissue, making you stronger and increasing lean mass. Sixteen genes that are directly involved in fat metabolism were activated in the high-intensity trial that were not active following the steady-state aerobic test.

In half the time, you can complete a high-intensity workout and get more than fat burning benefits/ modify your high-intensity training program to your needs which could be your sport itself you perform in or you fat loss of muscle building goals. If you do play sports, shorter sprints with short rest intervals may be ideal. For the average gym goer who wants to burn fat, keep the overall workout time brief and intense for best results. Effective workout protocols include 6-8 sets of 30 seconds with 4 minutes of recovery, or 60 sets of 8 seconds with 12-15 seconds of recovery (yes, that is 60 sets, but you complete 3 sets a minute and the whole workout is done in 20 minutes). More moderate intensities for longer intervals have also shown to be effective, but the research data of fat loss is not as dramatic.

Hope to be seeing people on the beach, and in the gym performing some sprints or High Intensity Interval Training as well. I insist you too look at my article on High Intensity Interval Training.

Reference:
Sakharov, D., Maltseva, D., et al. Passing the Anaerobic Threshold is Associated with Substantial Changes in eh Gene Expression Profile in White Blood Cells. European Journal of Applied Physiology. 2011. Published Ahead of Print

Kettlebells – Everything you need to know (My best friend)

kettlebells (Part 1)

I am excited writing this post as me and Kettlebells are best friends. If you see me you will see a kettlebell close by. I like you all to know about my best friend the kettlebell, the greatest friend you will ever have.

Tell me your friends, and I’ll tell you who you are -Assyrian Proverb

You sound a bit crazy what are kettlebells?

Kettlebells are iron or steel balls with compressed butts on one end and a curved handle on the other. They are also epic – Just saying.

Kettlebells help whole body dynamic movement for strength, endurance, and power training. They are used by everyone such as sports teams, those who train at home (like me occasionally), world class/professional athletes, and to anyone who wants to burn fat and build muscle.

History of the kettlebell – A weight with a handle.

Kettlebells, or things that seem to look like them, have been found in digs of ancient Greece. It’s thought that implements like them were used in Russia initially as grain measures.

Modern kettlebell manufacturers generally respect these weight conventions – kettlebell sizes range. Manufacturers are increasingly producing sizes in between the standards – like 14 kg and 28 kg, and masses as great as 60 kg kettlebells.

Kettlebells have a long history in Europe and Russia from the 1700s onward, and were a feature of European gyms and strongman performances in the late 19th and early 20th century. Now, they are perhaps best known for their association with the Russians.

Pavel Tsatsouline, a Russian émigré, Special Forces trainer and coach. Tsatsouline concurrently began offering classes and a kettlebell trainer certification known as the RKC, now the oldest and most established kettlebell certification in North America. – He brought a revolution!

Since their introduction in the West, kettlebells have begun to emerge as a conventional training implement with numerous trainer certifications being offered like the RKC or Strenth and conditioning REPS Level 2 & 3.

Kettlebells and their benefits

Because of their design, kettlebells enable many familiar movements from pushes like the shoulder press to pulls like bent over rows or American terminology renegade rows. They also support whole-body, dynamic weighted movements, once the specialized preserve of Olympic barbell lifters.

The kettlebell swing

For instance, the foundational kettlebell movement — the swing — starts with a posture and hip drive similar to the deadlift or Olympic clean, but the cannonball-with-handle kettlebell design means that this weight can be swung up from between the legs, driven by the hip thrust forward to about chest height, and then accelerated down again by the shoulders pulling the weight down, back through the legs, then driven back up again with the hips, back and forth for reps.

The mass of the kettlebell used, sets of swings are either very low-rep (3-5) with sufficient recovery breaks, or high-rep (anywhere from 10-100 or more for time), depending on the energy system/strength type being trained. This demonstrates the resourcefulness of the kettlebell — the same movement can be used for everything from maximal strength, to strength-endurance, to cardio or metabolic conditioning.

The kettlebell during swings also works the grip and forearms. Kettlebell swings can also be performed with two hands on one bell, one hand/one bell, or one bell in each hand for two bells at a time (doubles) or even advancing it doing a never back down move – Letting go and tapping it twice and then catching it and returning to start position.

Other dynamic kettlebell movements like the snatch and the clean and jerk also develop full body strength, power and endurance, and besides being used for general conditioning, are the core kettlebell competition moves and we all should be working on them to develop all round fitness.

Kettlebell advantages

The primary advantage of kettlebell training is its efficiency. While it’s helpful to have a few kettlebells of different weights, one bell alone can give you a kick ass workout. They are a room efficient gym: one little ball with so many options.

By varying weights used, you can use the same movement for cardio, strength-endurance, speed, or power. You can do presses, pulls, squatting-type movements, and dynamic work. Because dynamic kettlebell movements involve the whole body, you work upper and lower body strength concurrently and time effectively. – Best of both worlds.

Because these are compound moves, you must engage antagonist, agonist and support muscles.

The hip drive focus is also particularly useful for working the core and posterior chain— the muscles of the spine, butt, and back of the legs. – Warning may result in sexiness. The focus on form for shoulder work helps strengthen and stabilize the shoulder joint.

Risk avoidance

Some people immediately fear for their back when they see any dynamic movement of a weight at high speeds. Kettlebells can induce a similar response in those unfamiliar with proper form.

Lifters should maintain spinal stability and neutral spine throughout the movements. That said, as with any skill, doing it right can be safe; doing it wrong can lead to injury. No pain no gain? Na, no brain no gain!

If you get hurt, it’s your fault.

Uses for kettlebells

Fat burning

When combined with proper nutrition (Exercise is important but diet is critical –PARADOXNUTRITION MANTRA), training with kettlebells seems to offer the benefits of intense interval training on bikes but with the strength development of weights. High intensity exercise is brilliant for weight loss and a fascinating study on high intensity exercise that was conducted for 31 minutes after it the metabolic rate was elevated up to 48 hours burning up to an average of 777 at REST!

Athletes

Strength and Conditioning junkies like me are using the kettlebell to improve overall endurance capacity. Even Lance Armstrong has used kettlebell – If an epic man like him can use them, then so can you!

Warning

Get someone with a trained eye can evaluate key parts of foundational moves, such as:

• proper grip/wrist alignment with the bell
• foot to knee position
• shoulder action
• appropriate back alignment
• Likewise, learning good technique will help preserve hands when doing high repetition kettlebell work.

Recommendations

Kettlebells are a marvellous and often overlooked tool for strength and conditioning. The mileage one can get from a single kettlebell is hard to match with any other training tool. As the kettlebell’s signature movements are dynamic, they blend the benefits of compound strength lifts with power and endurance work. – Best of both worlds.

Kettlebell work also helps develop forearm, hand and finger strength because of numerous options for grip, and various loads dynamically challenging the grip repeatedly and at high speeds.

Kettlebells engage the whole body with a single tool that is small, portable, and affordable for home use. Kettlebells can help strengthen the spinal musculature, keeping your back happy – Good posture is key and sexy. Whether looking for conditioning, fat burning, raw strength or power, it’s worth the endeavour to investigate kettlebell training.

Some lovely Science

In the 20th century, Soviet science validated what Russian hard men had known for centuries: kettlebell lifting is one of the best tools for all around physical development. Voropayev (1983) observed two groups of college students over a period of a few years. To gauge their performance, he used a standard battery of the armed forces physical training (PT) tests: pull-ups, a standing broad jump, a 100- meter sprint, and a 1K run.

The control group followed the typical university PT program, which was military oriented and emphasized the above exercises. The experimental group just lifted kettlebells. In spite of the lack of practice on the tested drills, the kettlebell group showed better scores in every one of them! Vinogradov and Lukyanov (1986) found a very high correlation between the results posted in a kettlebell lifting competition and in a great range of dissimilar tests: strength, measured with the three powerlifts and grip strength; strength endurance, measured with pull-ups and parallel bar dips; general endurance, determined by a 1K run; and work capacity and balance, measured with special tests.

Lopatin (2000) found a positive correlation between soldiers’ kettlebell sport ranking and their obstacle course performance. Kettlebells improve coordination and agility (Luchkin, 1947; Laputin, 1973). Kettlebells develop professional applied qualities and general physical preparedness (Zikov, 1986; Griban, 1990).

2009, in the Journal of Strength and Conditioning showing that one rather disciplined version of a kettlebell protocol (men performing as many two handed swing for ten minutes with as many user-determined stops as desired) is tougher than circuit training. It’s been hypothesized that the swing also provides the forces necessary to generate increased bone density.

Kettlebell work is most often in the back and forth plane, but some experienced kettlebell enthusiasts break out of this box with kettlebell juggling, either as a solo or partner activity. – The Russian Navy members do kettlebell juggling

Resources and references

Baszanowski, W., ed. 8 European Weightlifter Federations: a Brief History of Their Centenaries. Special Issue. European Weightlifter, EWF Secretariat. 2005.

Farrar RE, Mayhew JL, & Koch AJ. Oxygen cost of kettlebell swings. Journal of strength and conditioning research, 24 (4), 1034-6, 2010. PMID: 20300022

Jay, Kenneth. Viking Warrior Conditioning Dragon Door Publications, MN, 2009.

Sanchez, Thierry. Kettlebell Sport and Athletic Preparation, Aalborg Sportshøjskole & Trænerakademiet, 2009.

Tsatsouline, Pavel. Enter the Kettlebell. Dragon Door Publications, MN, 2006.

Tsatsouline, Pavel, The Russian Kettlebell Challenge. Dragon Door Publications, MN, 2001.

Tsatsouline, Pavel McGill on Kettlebells Power By Pavel Newsletter, 155, (April 30, 2008).

Protein Powders

Protein powders are dietary supplements that contain a high percentage of protein. This protein is taken from a variety of different food sources; I will include the main powders used today:

• Rice
• Egg
• Milk
• Pea
• Hemp
• Soy

Many manufacturers strengthen their products with vitamins, minerals, greens (dehydrated vegetable or other plant products), additional fats, grains, or fibre. These latter types of products usually contain appreciable amounts of carbohydrates and fat; they’re often considered meal replacement powders (MRPs) instead of straight protein. – You have seen them at some stage, take a walk into Holland and Barriets and they have shelves of them on display.

Most protein powders are a highly processed food supplement. They must be refined so they don’t taste like crap and have a long shelf life.

Processing methods

Although protein powders come directly from whole food sources, they’re not whole foods themselves. They’re created by extracting the protein component of the food, through a variety of methods. Different protein sources require different processing techniques. Example: getting rice protein from starch-dense rice takes some strategy. Here are some typical processing methods:

Protein concentrates

Concentration is a high heat drying process and acid extraction to lessen the whole food source into a concentrated protein powder. It’s an expensive method to do. During the processing other impurities can be concentrated with the protein: lactose, fat, and cholesterol.  Concentrates end up being about 60 – 70 percent protein by weight. Understand when a powder says it is 80 percent protein what is the other 20 percent?

Protein isolates

With isolated protein, the idea is to separate out a majority of the protein from the original food. This is accomplished through an alcohol wash, water wash, or ionization technique. Each method has a different cost. Water is the least expensive and ionization is the most expensive. After the isolate is created it goes through a filtration process. Almost everything but the protein has been eliminated. Minimal carbohydrate, fat, fibre and phytochemicals are left. Isolated protein is about 90 – 95 percent protein by weight. – This is what we want!

Protein hydrolysates (hydrolyzed)

Hydrolyzed protein is created by adding water to protein polymers and breaking them into miniature groups of protein called peptides. The groups will range in size from 2 to 5 amino acids.

This is done to enhance absorption. Hydrolysis is essentially pre-digestion.Hydrolyzed protein is expensive to produce.

Ion-exchange protein

Ions are atoms or molecules containing charge-bearing groups. Ion exchanging separates protein molecules from other fractions in the food by taking advantage of electrical charges. This is the industry standard for milk protein processing.

Microfiltration, cross microfiltration, ultrafiltration

These are powerful filtration processes that remove contaminants from the concentrated protein component by passage through a membrane. They are similar to the reverse osmosis processes used in water purification.

Why would I want to use a protein powder?

It’s important to get enough protein. Protein can help you manage your weight and body composition as well as enhance muscle growth, immune function and exercise recovery.  Protein powders can be helpful if you aren’t getting enough protein from whole food, or if you want the convenience and portability of a protein source that won’t spoil easily. – Convenience  is how I see it for everyone, If you are taking it to get bigger, then stop, because the art to growth is in your calories and ratios of macronutrients not just protein.

It`s a lot easier to stick a protein powder shake in your gym bag than a chicken breast, some peanut butter and a few bananas. Protein powder makes a better fruit smoothie than, say, a steak. Though you would look weird eating a steak in the changing room…

Numerous studies demonstrate the importance of protein for both body composition and health; dietary supplements providing protein are some of the most popular supplements available.

Most protein powders have strengths and weaknesses.

Rice protein – Hypo-allergenic, gluten-free, neutral taste, economical. 100% plant-based. May be derived from genetically modified rice.

Egg protein – Fat-free, concentrated amounts of essential amino acids. May upset stomach.

Milk protein (includes whey, casein (Check out my previous post on Whey VS Casein), and milk protein blends) – May enhance immunity, high in BCAAs(check out my article on BCAA), contains lactose, highly studied. May cause digestive upset or other symptoms in people sensitive to whey, casein, and/or lactose.

Pea protein – No saturated fat or cholesterol, highly digestible, hypo-allergenic, economical. Rich in lysine, arginine and glutamine. 100% plant-based. –Brilliant for recover due to the amino acid glutamine.

Hemp protein – Provides omega-3 fats, most forms provide fibre, free of trypsin inhibitors, can get in raw form, high in arginine and histidine. 100% plant-based. – We need more omega 3 in our diets as the omega 6/3 ratio is appualing and bad for health.

Soy protein – May have benefits for cardiovascular disease, contains some anti-nutrients (Stops absorption of nutrients), may be derived from genetically modified soy. 100% plant-based.

Protein quality

Proteins can be classified by their quality. Protein quality is determined by the following methods.

Protein efficiency ratio (PER) is based on the weight gain of a test subject (rats) divided by the intake of a particular food protein during the test period. This method determines protein needed for growth and not maintenance.

Net protein utilization (NPU) the amount of protein that a food makes available to your body based on digestibility and the amino acid composition – This test is influenced by the essential amino acids in the body and limiting amino acids in the food.

Biological value (BV) is a measure of the proportion of absorbed protein from a food that becomes incorporated into the proteins of the body. Note: BV does not take into account how the protein is digested and absorbed. It can be altered by recent dietary intake and food preparation.

Protein digestibility corrected amino acid score (PDCAAS) is a method based on the amino acid requirements of young children. It takes into consideration digestibility of the protein.

Recommendations

Consider what you hope to accomplish when using a protein powder before making your selection. Establish digestibility before choosing a protein source. (You may have to experiment.) You get what you pay for. By choosing a cheap crap protein powder, you’re likely to get higher amounts of lactose, fat, fillers, and so on not removed during the isolation process.

If you regularly use protein powders, rotating sources every 2-4 weeks may be a helpful guard against building intolerances.

A bag of sugar is empty calories because it’s been stripped of everything but carbohydrates. What does this make a bag of protein powder?

References

Blom WA, et al. Effect of a high-protein breakfast on the postprandial ghrelin response. Am J Clin Nutr 2006;83:211-220.

Tangney CC, et al. A review: which dietary plan is best for your patients seeking weight loss and sustained weight management? Dis Mon 2005:51;284-316.

Layman DK, et al. A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. J Nutr 2003;133:411-417.

Layman DK, et al. The role of leucine in weight loss diets and glucose homeostasis. J Nutr 2003;133:261S-267S.

Layman DK, et al. Dietary protein and exercise have additive effects on body composition during weight loss in adult women. J Nutr 2005;135:1903-1910.

Layman DK & Baum JI. Dietary protein impact on glycemic control during weight loss. J Nutr 2004;134:968S-973S.

Rocha GA, et al. Microcapsules of a casein hydrolysate: Production, characterization, and application in protein bars. Food Science and Technology International 2009;15:407-413.

Phillips SM, et al. Dietary protein to support anabolism with resistance exercise in young men. J Am Coll Nutr 2005;24:134S-139S.

Tang JE & Phillips SM. Maximizing muscle protein anabolism: the role of protein quality. Curr Opin Clin Nutr Metabl Care 2009;12:66-71.

Tang JE, et al. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol 2009;107:987-992.

Tipton KD, et al. Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. Med Sci Sports Exerc 2004;36:2073-2081.

Tipton Kd, et al. Stimulation of muscle anabolism by resistance exercise and ingestion of leucine plus protein. Appl Physiol Nutr Metab 2009;34:151-161.

Kerksick C, et al. International Society of Sports Nutrition position stand: nutrient timing. JISSN 2008;5:17.

ADA, Dietitians of Canada, ACSM, et al. American College of Sports Medicine position stand. Nutrition and athletic performance. Med Sci Sports Exerc 2009;41:709-731.

Kerksick CM & Leutholtz B. Nutrient administration and resistance training. JISSN 2005;2:50-67.

 

Whey(Fast) VS Casein(Slow) Protein

Whey(fast) Protein VS Casein(slow) Protein

Protein powder is a staple for anyone trying to put on muscle. I know that some of you have giant tubs of protein powder that most likely is the size of my bind. (Good for you! Keep eating!) I hear it all the time in the gym, class and everywhere around us about Protein powder. I thought I would get on writing and start simple using the very famous K.I.S.S method.

Keep It Simple Stupid!

If you walk into most supplement stores you’ll find more brands, flavours and types of protein than you can imagine. It almost like walking into Willy Wonka`s chocolate factory.  Of course, most people go with a powder that they can tolerate the taste of; since many brands taste remarkably bad however, which kind is best?

What is protein powder?

For starters, protein powder is simply processed – that is right I hate arguing with people about this. Processed protein powder is dried protein that’s convenient and portable. (Will Have a post on Everything you need to know about protein powders)

In 2004, dairy-based proteins were the major source of protein in sports supplements — about three-quarters. Soy proteins made up most of the rest. In recent years, plant based protein powders have become more common and this is due to people trying to get as natural as possible (still processed) or have a food tolerance and need other alternatives or simple they are well informed about the biochemistry and bio-physiology of their body.  However, dairy proteins like whey and casein still make up most of the protein supplements on the market and it is the most commonly bought.

Whey protein powder — the most common form of dairy-based protein powders — is the liquid by-product of making cheese. Casein, on the other hand, is from the solid part of skim milk when treated with acid (like lemon juice- Got any lemons?). Casein is what you get when milk curdles —  it’s the curd part.

Dairy proteins (as well as egg protein) are considered complete proteins, since they have all essential amino acids in sufficient amounts. A few plant proteins, like hemp, are also complete, but have a lower total amount of protein. However once processed it can lose some or all of its amino acid content due to the process and heat that will change the chemical structure.

Whey versus casein

Whey and casein has been a staple for bodybuilders for years. Each protein has unique characteristics. But which is better?  Well deciding which protein is better depends on the purpose of the protein.

In terms of similarities, both are complete proteins and both have identical Protein Digestibility Corrected Amino Acid Scores (PCDAAs; 1.00) [2].  So, to determine which is better, we have to dig deeper – This is how it always is. First glance it looks the same but if we go a little deeper we will see sufficient differences.

In terms of differences, whey protein has more leucine(check my previous articles on this kick ass amino acid – Warning builds muscle), while casein is higher in glutamine (Whey is also absorbed much more quickly than casein.

Leucine and glutamine in muscle protein synthesis

Leucine, uniquely, activates skeletal muscle protein synthesis through a series of molecular biology interactions similar to dominos, called the mammalian target of rapamycin (mTOR) pathway. Since leucine is a key amino acid for activating protein synthesis, and since whey has more leucine, it’s a good choice for building muscle mass. (Seriously read my previously articles)

Glutamine is also important in muscle protein synthesis. After exercise, glutamine is depleted in blood plasma and muscle. More muscle glutamine is directly correlated to higher muscle protein synthesis. Glutamine supplementation leads to more growth hormone, which has anabolic affects on muscle.

Absorption rates

The other difference between whey protein and casein protein is how fast the protein is absorbed, and for how long.

Researchers measure blood amino acids to figure out rate of protein absorption. Drinking whey protein causes increases in blood amino acids levels in under an hour, with peak levels at just under 90 minutes. Casein takes longer to increase blood amino acids, but lasts longer, with elevated levels lasting over 300 minutes.

Conclusion

High peak levels of blood leucine and amino acids cause more muscle protein synthesis than blunted but longer elevated levels of blood leucine and amino acids.  So what does that mean for you?

If muscle building is your primary goal, try drinking a fast-digesting protein drink (with at least 25 grams of protein) within 15 minutes of exercising. If you really want to experiment you could drink a second fast-digesting protein drink 2 or 3 hours after the first. It could be that a second drink after blood amino acids are back to normal would cause more muscle protein synthesis by causing a second peak in blood leucine. – I have been eating food post workout and I am going on Protein powders just for post workout reasons as eating a meal is harder that sipping a shake aka you do not feel hungry and it feels like choking eating food after a workout.

Now, if you can’t digest dairy, opt for lean proteins from whole foods, like eggs, seafood, or lean meats, and keep your post-workout fat intake low and carb intake high to speed absorption. Have some lean protein an hour or two before training as well, so that there are amino acids already starting to float around. If possible, eat your biggest protein meal of the day as soon as possible after heavy training.  Even throw in some BCAA (branched chain amino acids) (Check my previous article on this) during training.

Drinking 25 grams of fast-digesting whey protein, all at once and immediately after exercise, increases muscle protein synthesis more than drinking 25 grams of whey protein over 3 hours after exercise.

References

• NBJ’s Sports Nutrition and Weight Loss Report 2007-2008. Nutrition Business Journal. Boulder CO. New Hope Natural Media, January 2008.
• Paul GL. The rationale for consuming protein blends in sports nutrition. J Am Coll Nutr. 2009 Aug;28 Suppl:464S-472S. Review.
• Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrère B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A. 1997 Dec 23;94(26):14930-5.