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Nutrition and Diet

Lean MuscleNutrition and Diet

Colostrum: Helps You Achieve Your Bodybuilding Goals

Colostrum

Colostrum is the first nutrient, dense yellowish coloured milk which is produced by female mammals including humans after giving birth to their young ones. Its role is to ensure the complete development of the young one’s gut and to strengthen the immunity against infection by providing antibodies, antimicrobials and anti-oxidative factors. The level of antibody in colostrum are 100 times greater than that of milk which is secreted later after 4 days of giving birth.

Commercially available colostrum is usually obtained from cow’s milk (bovine colostrum). Supplemental colostrum is quite a common practice among athletes and bodybuilders because colostrum is not only a well-known source of whey but is a far richer source of immunoglobulins. Colostrum is high in protein and much lower in fat and total carbohydrate than milk. It has 98% absorption rate which is extremely bioavailable, like whey protein. That’s why, colostrum is considered more anabolic than whey protein.

Colostrum is also rich in growth factors including IGF-1 which stimulates muscle growth, boosts endurance and strength while enhancing their metabolic rate by increasing the levels of fatty acids in the blood thus staving off hunger to aid weight loss. It has 87 more growth factors besides IGF which communicate with other cells to start growth of lean tissue including muscle, connective tissue, shin and bone. Colostrum increases stamina by its muscle buffering capacity by neutralizing the acid forms in the muscles after the ability for muscles after high-intensity training, hence fighting off fatigue.

Colostrum supplements also reduce the levels of creatine kinase in the blood which is released by damaged muscle cells hence colostrums supplement serves to decrease the severity of muscle trauma.

Ideally the recommended serving size of commercially available colostrum supplements is around 3-to-6 grams.

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Lean MuscleNutrition and Diet

How to Boost Muscles at Cellular Level???

boost muscle

Muscle gain certainly occurs as result of intense training, balance nutrition, steadiness, and proper rest, but it also occurs as a result of much in-depth interactions at the level of cells.

To decrease the inflammation of the injured muscles, the white blood cells (neutrophils and macrophages) infiltrate injured muscles. Cytokines are releases to attract more white blood cells along with satellite cells.

Satellite cells are dormant cells which get stimulated by the cytokines and get proliferated at the site of injury to the muscles to form much larger and stronger muscles.

Satellite cells have single nucleuses which act as a control centre to regulate gene expression. When stimulated by injury to the tissue they multiply and differentiate into mature cells by fusing to existing fibres to ultimately form new muscle protein strands and at the same time they assist with muscle repair.

For the activation of these satellite cells along with the stimulating factor like cytokines it’s also necessary to provide them with the right anabolic conditions like a well balance diet with right proportion of protein, carbs and fat, optimal hydration, and a sound sleep.

Besides the above factors also focus on other important factors which plays a significant role in the activation of satellite cell:

IGF-1 levels

  • To increase the bioavailability of IGF-1 consume at least 0.5 grams of fat per 2 kg body weight.
  • Consume 5 g of creatine before and after workout to boost your IGF-1
  • Consume 30 g of Whey Protein30 minutes before training and immediately after workout.
  • Drink at least 750 ml milk per day to increase IGF-1 levels.
  • Maintain your levels of vitamin D to raise the circulating levels of IGF-1.

 

INSULIN

It also plays a crucial role in increasing satellite cell fusion besides playing other roles like increasing intramuscular energy, glucose uptake, and protein synthesis.

  • To increase insulin production, eat around 40 g of simple carbs along with 30 g of whey protein within 30 minutes of workout.
  • Consuming alpha lipoic acid (ALA) supplement will enhance insulin sensitivity. Better insulin sensitivity will provide the energy necessary to stimulate satellite cell activation.
  • Maintain your blood levels of vitamin K.

Got enough knowledge? Then get started and pull some reps!

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Lean MuscleNutrition and Diet

Role of Inositol in Bodybuilding

Inositol

“Inositol helps in many physiological processes in Bodybuilding. Like insulin, inositol is highly anabolic thus leading to enhance stamina and faster muscle building.”

Inositol is a form of simple sugar. It is necessary for the proper functioning of muscles, nerves and brain in collaboration with other B-vitamin such as vitamin B-6, B-12, folacin, choline, biotin, betaine, and methionine. Inositol also prevents the accumulation of fat in the liver and facilitates the breakdown of fats so as to maintain a healthy blood cholesterol levels. Considering the above benefits of inositol, if taken correctly it has a role in many important physiological processes for a bodybuilder.

As inositol aids in the nerve signal transmission and transportation of lipids within the body thus helping in contraction of muscles more efficiently and will also help the bodybuilder to utilise the body fat as fuel for your workouts. As Inositol it serves to increase insulin sensitivity which is very beneficial for bodybuilders. Like insulin, inositol is highly anabolic thus leading to enhance stamina and faster muscle building. It also increase creatine absorption, which is another highly anabolic nutrient.

Inositol is mostly present in the cell membrane of all living organisms and helps in cell proliferation as well as cell differentiation. Inositol is also found mostly in wheat, cereals and oats meal, brown rice, and brewers yeast. In fruits and vegetables it’s found in beans, cabbage, bananas, oranges, nuts and legumes. Organ meats like animal’s heart and liver is a good source of inositol. However all the inositol present in food is not bio available. Inositol found in lecithins can be absorbed directly into the blood. But it’s not available to the human body when found in beans and grains as it is bound to phytates which hinders ability of the body to absorb iron, calcium, and zinc.

As inositol is not an essential nutrient there is no ideal Recommended Daily Allowance (RDA) .But ideally a dosage of approximately 20 milligrams to 75 milligrams seems to be a sufficient amount to take.

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Lean MuscleNutrition and Diet

What is Role of Magnesium in Bodybuilding???

magnesium-bodybuilding2

“Bodybuilder’s require more magnesium than normal individual for the more required production of anaerobic and aerobic energy”

Bodybuilder’s requirement of magnesium is greater in order to meet the requirement for workout than that of a normal individual. Magnesium plays a pivotal role in production of both anaerobic and aerobic energy through metabolism of adenosine triphosphate (ATP), (the ‘energy currency’). ATP synthesis requires ‘ATPases’ which is magnesium-dependent enzymes.

ATPase enzymes have to work tremendously hard as a normal individual cannot store more than 100g of ATP but during intense exercise the rate of ATP turnover is tremendous, approximately as much as 15kgs per hour of ATP is being broken down and then reformed. Hence to form ATP the requirement of magnesium is much higher in individuals involved in bodybuilding or intense workouts.

After potassium, magnesium is the second most abundant mineral found in the cells of human body. It is present as positively charged magnesium ions found in tissues of bone and muscle. Less than 1% is also found in blood serum.

Magnesium has lot of important functions in our body:

  • It is required for around 300 enzymatic reactions in human body. It is involved in the reactions involving the synthesis of fat, protein and nucleic acids.
  • It is also involved in neurological and cardiac activity and as well as involved in muscular contraction and relaxation and bone metabolism.

Magnesium is present in unrefined whole grain products like wheat bread, pasta etc and also in green vegetables like spinach, beans and peas and also in lentils, nuts and seeds.

As magnesium is a water soluble mineral therefore cooking in water can result in significant losses.

As magnesium is available in minimal food sources and to further make matters worse intake of excessive sugar, alcohol and high fat diets can hamper magnesium absorption and might also increase magnesium excretion. Hence, supplements containing magnesium are beneficial.

So now you know how important is magnesium in your diet? Keep these points in mind for a better intake and production of magnesium.

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Nutrition and Diet

Why to Reduce Carbs in Your Diet

BENEFITS OF REDUCING CARBS

Carbohydrates are the main source of energy in the body. Carbohydrate also has a very crucial role in storing energy in the body from the food we eat.  Too simply, once body energy needs are met the extra food which is consumed gets converted mostly as fat. Rich sources of carbohydrate foods are usually plant-based such as cereal, breads, pasta, fruits and starchy vegetables. As animals store most of their energy as fat therefore animal-based foods are naturally less in carbohydrate content.

Eating high-carbohydrate foods can affect one’s health by causing insulin resistance. As end product of carbohydrate digestion is a simple sugar, “glucose”.  Elevated levels of blood glucose will stimulate the pancreas to produce more insulin. Leading to high levels of insulin for longer duration than normal thus eventually resulting in insulin resistance. Elevated levels of insulin will further signal your body to store fat.  Furthermore, it also inhibits burning of stored fat in your body.

Hence regular ingestion of high carbs foods can lead to a metabolic disorder condition where insulin levels remain constantly elevated and thus prevent form using the stored fat from being used as energy.  This metabolic condition will not only hinder weight loss but will also promote weight gain, thus contributing to low energy levels and early fatigue.

On the other hand, a reduced-carbohydrate diet can substantially increase other health benefits. Reducing carbohydrate intake doesn’t necessarily mean eating a higher proportion of fat or protein. Reduced-carbohydrate diets means consuming a level of carbs less than 60 grams per day. At such a low level the body will begin to rely on fat and ketones to be used as fuel instead of carbohydrates. Thus, reducing dietary carbohydrate will improves ones health by initiating weight loss by burning your fat stores.

Furthermore, reducing nutritionally empty carbohydrates will not only reduce calories intake but also provides other health benefits which can go beyond weight loss like increased energy levels and reduced hunger spam.  Reducing carbohydrates intake stabilizes blood sugar and reduces insulin output which can lower the risk of health diseases like heart, diabetes, obesity etc.

Thus, controlling carbohydrate intake and consuming adequate amounts of proteins and fats will have a overall positive impact on health and help you achieve better fitness and bodybuilding

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Nutrition and Diet

Benefits of Glutamine for Your Fitness Goal

THE BENEFITS OF GLUTAMINE

“Glutamine increases the secretion of Human Growth Hormone, which supports lean muscle growth and metabolizes the body fat.”lean-body

You would have seen many sports and bodybuilding fitness freaks taking glutamine. Glutamine is commonly also recommended by doctors, but have you ever thought what Glutamine is and what are its real benefits?

Glutamine is the most important (over 60%) amino acid found in muscles and there are many benefits of glutamine. During heavy exercises, glutamine levels get depleted considerably thus reducing your overall strength and endurance. Re-synthesis of glutamine takes at least up to six days to return to normal. .

  • Glutamine also increases the secretion of Human Growth Hormone, which supports lean muscle growth and metabolizes the body fat.,
  • Glutamine also has anti-catabolic ability, so supplementing glutamine will minimize muscle protein breakdown and enhance protein metabolism.
  • It also aids in maintaining cell volume and hydration thus speeding up the wound healing or recovery process.
  • Glutamine is also essential for the body’s immune system because its deficiency will make the players or bodybuilders more easily prone to infections.

IDEAL DOSAGEpowder

Ideal dosage which is recommended for muscle growth is 10-15 gm twice or thrice a day with the serving calculated around 5gm, provided there is no glutamine which is going through other supplements which you might be taking like whey protein etc.

PERFECT TIMINING

It supplement should generally be taken during morning, post workout and during bed time.

ANY SIDE EFFECTS?

There are no known no side effects associated with glutamine supplementation as glutamine also naturally occurs in our body. But excess of anything could be bad and the same applies with Glutamine. Taking too much glutamine can lead to upset stomach.

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Lean MuscleNutrition and Diet

Importance of Iron in Fitness Routine

iron in fitness

Among all other minerals, iron is the most crucial one for our health. It has enormous role in regulation of cell growth and differentiation and as well as in the formation of structural component of proteins and many enzymes.

In our body iron is majorly found in the haemoglobin, myoglobin and some enzyme which help in carrying out the biochemical reactions inside our body.

Hemoglobin is present in red blood cells which have a role in carrying oxygen to the tissues while myoglobin is a protein which carries that oxygen to the working muscles.

Because of the multiple functions of iron it is considered very critical mineral for our body and deficiency can lead to a number of symptoms including:

  • Fatigue
  • Mental “haziness”
  • Impaired immunity
  • Difficulty in maintaining body temperature
  • Weakness
  • Lack of concentration
  • Inflamed tongue

As a bodybuilder or fitness individual all the above symptoms becomes quiet alarming. Thus it’s very necessary to be in tune with their body. Especially in case of female bodybuilder as they loss some iron during their monthly menstrual cycle.

The most known form of iron deficiency among bodybuilders is Anaemia. Anaemia is referred to having low levels of hemoglobin. When there are low levels of hemoglobin, the oxygen carrying capacity of the blood decreases and as well the storage form of iron –Ferritin levels also decrease ultimately leading to early fatigue among bodybuilders.

Low fatigue, will lead to lower productivity, and eventually results in reduced overall endurance. Iron Deficiency. Anaemia in bodybuilders can lead to dramatic and measurable decrease in work capacity and reduced VO2max.

Hence it is very essential to pin point any symptoms if one is feeling which could correlate with iron deficiency and should consult a physician to take the right iron supplements.

Beside the supplement one can also enhance their iron stores by eating iron rich food sources like organ meats, etc. while vegetarians can eat plant-based foods like vegetables, grains, breakfast cereals etc.

One must also be careful to avoid foods which can hinder iron absorption like tannins found in tea and wine, calcium from dairy products, phytates from whole grains and legumes and soy containing foods

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Nutrition and DietSport Fitness

How Carbohydrates Make You a Better Competitor???

CARBOHYDRATE FOR GLYCCOGEN

 “Don’t run away from carbs because they fuel your energy level to train strong

If you are trying to stay away from forms of carbohydrate such wheat, rice, pasta and bread because mistakenly believe carbohydrate to be fattening, think again.

If you are dieting and exercising, you will want to include carbohydrate foods in your diet. They are not fattening, and you need them to fuel your muscles so that you can enjoy your exercise program.

The average 68 kg male has about 1,800 calories of carbohydrate store in the liver, muscles, and blood in approximately the following distribution:

Muscle glycogen     1,400 calories

Liver glycogen       320 calories

Blood glucose         80 calories

Total                    1,800 calories

The carbohydrate in the muscles is used during exercise .The carbohydrate in the liver gets released in to the blood stream to maintain a normal blood glucose level and feed the brain (as well as muscles).these limited carbohydrate stores influence how long you can exercising. When your glycogen stores get too low, you hit the wall-that is, you feel overwhelmingly fatigued and yearn to quit.

In a research study, cyclists with depleted muscle glycogen stores where able to exercise only 55 minutes to fatigue (as measured by inability to maintain a specified pedaling speed on a stationary bicycle),as compared with more than twice as long –about 120 minutes-when they were carbohydrate loaded (green et al. 2007). Food works!

In comparison to the approximately 1,800 calories of stored carbohydrate, the average lean 150-pound man also has 60,000 to 100,000 calories of stored fat – enough to run hundreds of miles. Unfortunately, for endurance athletes, fat cannot be used exclusively as fuel because the muscles need a certain amount of carbohydrate to function well. Carbohydrate is a limiting factor for endurance athletes.

During low level exercise such as walking ,the muscles burn primarily fat for energy during light to moderate aerobic exercise, such as jogging, stored fat provides 50 to 60 % of the fuel. When you exercise hard, as in sprinting, racing, or other intense exercise, you rely primarily on glycogen stores.

Biochemical changes that occur during training influence the amount of glycogen you can store in your muscles. The figure that follow indicate that well- trained muscles develop the ability to store about 20 to 50 % more glycogen than can untrained muscles (Costill et al.1981).

This change enhance endurance capacity and is one reason why a runner can’t just load up on carbohydrate and run a top- quality marathon.

Muscle glycogen per 100 grams of muscle

Untrained muscle     13 g

Trained muscle         32g

Carbohydrate-loaded muscle   34- 40 g

Because of the unfounded fear that carbohydrate is fattening or that high protein intake is better for muscle, many athletes today are skimping on carbohydrate foods . The resulting low carbohydrate diet can potentially hurt performance; it contrasts sharply with the diet of 3 to 5 grams of carbohydrate per pound of body weight (6 to 10 g per kg) or 55 to 65 % carbohydrate –recommended by most exercise and health professionals.

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Fat LossNutrition and Diet

Intermittent Fasting for Bodybuilding and Weight Loss

6. INTERMITTENT FASTING

Intermittent fasting or sporadic eating is making a deliberate choice to skip certain meals by fasting or by opting not to eat food and then feasting during a definite time of the day.

The use of sporadic eating patterns is being used by many of the bodybuilders to lose fat effectively but it is not a very healthy way of losing weight nor could it be sustainable for the long term.

There is ample number of way of intermittent fasting like- fasting every 16 hours, all day, twice a week, once a week or fasting only on fruits. Intermittent fasting has the following cons:

  • Food cravings are quiet common during fast. Constantly watching the clock in anticipation of the next meal, this raises anxiety and overeating in the next meal.
  • Excessive consumption of coffee during fasting causes hormonal imbalance causing acne, insomnia and excessive dehydration.
  • For every individual who is interested in building muscle mass intermittent fasting is again not a very good idea because of the following reasons:
    • Acute hormonal deregulation leads to poor energy, focus, and altered homeostasis. Intermittent Fasting Can Cause Significant Adrenal Stress
      and thus adversely affect the overall performance and also cause early fatigue.
    • Lack of amino acids in the blood causes a catabolic effect on muscle. When adequate amount of protein is not supplied to the body after every few hours muscle degradation occurs. In intermittent state of fasting or in case of irregular feedings there is much greater use of muscle protein for energy which will accelerate the decline in muscle mass.
    • Abrupt eating leads to spikes in insulin and erratic blood sugar which ultimately disturbs the circadian rhythms. So to maintain optimal insulin balance during fast focus on healthy diet comprising of adequate amount of protein, good fat and low-glycemic sources of carbs.

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Fat LossNutrition and Diet

How Many Times Should I Eat in a Day???

eat in a day

“Eating everything and anything in sight is not a very good strategy as it will lead to excessive fat gain”

To gain weight and to optimize muscle growth, you need to eat the right food at right time. Eating everything and anything in sight is not a very good strategy as it will lead to excessive fat gain.

Therefore by bulking up on good foods and by training hard, you will minimize the fat gain and maximize the muscle mass gain.

Another most important factor to gain the right weight is your eating timings. The best time, in my opinion is definitely eat before and after a workout, because during this time, your body is starving the most and will therefore absorb all nutrients with its peak efficiency.

Eating before a work out is very important because when you wake up after a long sleep your blood glucose is at its lowest and your body is starving the most, but you don’t notice your hunger because you are asleep.

Therefore eating a carbohydrate and protein rich meal 45 minutes before your workout will make glucose readily available for fuel and amino acids from your protein will protect the muscles.

“Eat at least 6-7 meals a day at regular intervals”

Similarly eating carbohydrate and protein rich meal immediately after a workout is also very important for your muscles to recover from the physical stress of hard workouts and also to refuel your body’s depleted glycogen store.

The good examples of a carbohydrate and protein combinations included cereals with milk (wheat porridge, oat porridge, and cornflakes), low fat cottage cheese multigrain sandwich, chocolate milk, and apple with egg white.

Another important recommendation to gain weight is to eat at least 6-7 meals a day at regular intervals (with maximum 3 hours gap) so that your body doesn’t break down muscles for its energy supply and as a consequence will result is reversing your goal of weight gain.

Hence meals should include all nutrients in right quantities and proportions, distributed evenly throughout the day to ensure that the muscles have a constant delivery of glucose for fuel and amino acids for growth.

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