The Truth about Supplements

Despite the impressive marketing claims by sports supplement vendors and pro bodybuilders who are sponsored by them, most sports supplements sold to bodybuilders simply do not work. The only effects they have on you are the placebo effect (a positive effect based solely on the power of suggestion) and the financial effect (you are basically sponsoring the sport when you buy supplements, which is of course a good thing). The only sports supplements of which I believe that they may have real beneficial effects for bodybuilders are those discussed below.

The only sport supplement that I believe is really beneficial to all bodybuilders is protein powder, because protein is really an essential nutrient for muscle growth. I consider protein powder as a food product rather than a supplement, because it is isolated from natural food products such as milk and eggs.

The only other sport supplement that true natural bodybuilders could benefit from is creatine monohydrate. However, I do not think that creatine supplementation has any long term beneficial effects.

I believe that all other sports supplements currently on the market have no significant benefit for bodybuilders, do not work at all, or should not be part of true natural bodybuilding.

Note that it is well possible to eliminate the need for sports supplements completely, simply by eating large enough quantities of meat and/or fish. By eating about 1 lb of meat and/or fish per day you fully cover your daily needs of quality protein and creatine, eliminating the need for any supplementation. Eating such high amounts of meat or fish can, however, have a few disadvantages: meat and fish can contain lots of saturated fats and cholesterol, they can be rather costly, and take lots of time for preparing and eating.

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Client Interaction With My Online Training

M3Habib

Question:
What is your take on cheat meals ?

Answer:
After the cardio session day, I will allow you to have something sweet to go with your meal.
Sort of like a cheat day but not, I don’t believe in them either. You should be eating good
everyday, all year round. But one treat a week wont hurt, especially after a good cardio session your body willlove those sugars. Its also the only time where its sort of exceptable, because your body will
break it down straight away and wont store all of it as fat. But if you had a cheat day and did no exercise, its
all going to get stored as fat straight away. Also I don’t believe in teasing your body one day a week is good.
Its like if you had a brand new Holden HSV, and one day you decided you want to fill it up with diesel instead of premium. Need to run your body on good foods always, your body works more efficient that way.

Question:
Are you looking at me to put on weight or cut with this diet ?

Answer:
Thats an easy answer: Both

Question:
Should I feel hungry or satisfied on this meal plan ?

Answer:
Satisfied, there alot of low gi foods in this diet,
Your body will digest these foods slowly leaving you feeling full for longer and allowing you to eat less calories without feeling hungry.

Question:
Do you eat like this all year or do you have breaks from the diet. From your pics your physique looks great all year round.

Answer:
All year round, and I encourage it in all my clients.

From my website:
My physique never changes Why have a physique that changes? My body stays the same all year round, wouldn’t you like your body looking great all year round? Why go threw those ridiculous cutting and bulking diets? Its very taxing and unhealthy on your body, also majority of body builders are on steroids. Also a study was done saying symmetrical bodies attract the opposite sex. Makes sense, seeing as there was another study done saying symmetrical facial features attract the opposite sex. So why wouldn’t you want to look and stay symmetrical to your own body type?

Question:
What macronutrient breakdown do you recommend for me – am I right in saying about 150 gr protein and rest make up in carbs and good fats ?

Answer:
Exactly, the next 6 weeks we will see how your body reacts to it. I can give you my diet and workouts, but that wont work on you. This is all specifc to what you want, abs and more muscle tone.
You have your own cron o meter, so that is really good. But I was surprised you didnt see or question the fact that you lacking in vitamins and minerals? With my diet your at 100%, your last diet was at 50%
Anyways we live and learn, I have been down that paths too. I have tried this and tried that, I have an open mind to it all. But alot of things you can tell are just not right. But know I have the knowledge in explaining why.

Dont worry about the questions, its all good.

The more you ask the better, you need your body and mind working together.
If I tell you to jump a bridge you wont do it, but if I tell you why, you will do it.
haha, not such a good analogy, but you know what I mean. :)

Have a good day at work,

Anymore questions feel free to ask,

Your Mate, and Online Trainer,

Bruno

www.brunosfitness.com

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Bodybuilders Nutrition Myths

MaleFemalebodybuilders

How do bodybuilders keep going on this diet of myths and contradictions?

Professional bodybuilders look great during competition, and most of them believe that their ‘ripped’ physiques are at least partially the result of their carefully planned nutritional programmes. However, new research carried out by Janet Brill at Florida International University indicates that most bodybuilders have weighted down their minds with a load of nutritional bunkum. At best, these faulty beliefs waste bodybuilders’ money; at worst, they may actually make it harder to produce the rock-hard physiques which bodybuilders desire.

After surveying 309 male and female bodybuilders, Brill discovered that the following myths about nutrition were prevalent:

Myth No. 1: Protein supplements are necessary to build muscle mass. Fact: Whenever a bodybuilder lifts a weight during a workout, carbohydrate – not protein – provides the necessary energy. Therefore, large amounts of carbohydrate are required to carry out the strenuous training needed to stimulate muscle growth. The excess dietary protein which bodybuilders consume isn’t funneled directly into muscle production; in fact, the builders’ bodies actually convert extravagant quantities of protein into carbohydrate, which is then metabolized for energy.

Myth No. 2: Carbohydrate loading just before a competition helps to ‘pump up’ muscles. Fact: When carbohydrate (glycogen) is stored inside muscle cells, water is stockpiled, too, so this belief seems logical at first glance. After all, maybe that accumulated water could make muscle fibres swell up a bit. However, if carbo-loading really produced a ‘maximum pump’ marathon runners would have gargantuan arms and legs instead of their characteristically scrawny appendages. Indeed, scientific research has shown that carbo-loading doesn’t expand muscle-cell diameters at all.

Myth No. 3: Carbohydrate loading stretches the skin, making muscles bulge. Fact: Carbo-loading doesn’t broaden the muscles, so there’s no extra pressure put on the skin. Also, carbohydrate isn’t stored in the skin, so there is no reason for the body’s outer covering to change in any way.

Myth No. 4: Consuming extra quantities of sodium increases muscle definition. Fact: The hypothesis is that the additional sodium will pull water into muscle cells, making the muscles expand, but there is absolutely no evidence that this actually happens. In fact, the extra sodium is usually simply dumped into the urine.

Myth No. 5: Sodium restriction increases muscle definition. Fact: Again, there’s no supportive evidence, but this widespread belief, the exact opposite of Myth No. 4, gives a good indication of the nutritional confusion which prevails among bodybuilders.

Myth No. 6: Bodybuilding magazines are the best source of information about sports nutrition. Fact: Bodybuilding magazines can’t survive on subscription sales alone; they need the advertising revenues which they receive from nutritional-supplement manufacturers. It’s doubtful that bodybuilding publications will ever bite the hand which feeds them; after all, contradicting the unverified nutritional claims made by supplement makers could lead to a loss of advertising.

Myth No. 7: ‘Growth-hormone releasers,’ including amino acids such as arginine and omithine, are effective alternatives to steroids for enhancing muscle growth. Fact: There’s no solid evidence that the releasers have an anabolic effect.

Not surprisingly, Brill found that only 1 per cent of bodybuilders get their nutritional information from registered dietitians. The same percentage of builders derive their dietary information from family members and friends – or from television! In contrast, about 50 per cent of all bodybuilders receive their primary nutritional advice from other bodybuilders, and 17 per cent rely on bodybuilding magazines. Overall, ‘someone who has recently won a contest is viewed as a far more credible source of nutritional information than a nutritionist or an exercise scientist,’ notes Brill.

How do bodybuilders look so great – when their nutritional beliefs are so flabby? I will have to let you use your imagination to resolve that strange paradox. *cough* STEROIDS!!! *cough*

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Taking Supplements Will Make You Look Monstrous And Ripped In No Time Myth

Supplementad

We are constantly bombarded with ads for a wide variety of supplements. Some promise you a tight, ripped middle, while others ensure that you can pack on pounds of new muscle over the course of just a few weeks. There may be some benefits to a few of these supplements, but more often than not, your results won’t be much better than those you would get from a good training program combined with a well-planned out diet.

These are truly the two factors that lead to the greatest gains, so you should focus most of your energy on them rather than on finding the latest magic pill. Also, some supplements can have very harmful side effects (such as infertility, increased heart rate and nervous system problems) that should not be taken lightly. You are far better off achieving your results naturally; remember that your long-term health is not something you should risk.

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The Truth About Creatine and Glutamine

L-Glutamine-Creatine

Meaning of Supplement: Make up for a deficiency in your diet.

Once your back on track with what ever deficiency you have in your diet, you should go back to eating real natural food for all your nutritional requirements.

1.Creatine Monohydrate

Overview:

Creatine is a naturally occurring amino acid (protein building block) that’s found in meat and fish, and also made by the human body in the liver, kidneys, and pancreas. It is converted into creatine phosphate or phosphocreatine and stored in the muscles, where it is used for energy. During high-intensity, short-duration exercise, such as lifting weights or sprinting, phosphocreatine is converted into ATP, a major source of energy within the human body.

Creatine supplements are popular among body builders and competitive athletes. It is estimated that Americans spend roughly $14 million per year on creatine supplements. The attraction of creatine is that it may increase lean muscle mass and enhance athletic performance, particularly during high-intensity, short-duration sports (like high jumping and weight lifting).

However, not all human studies have shown that creatine improves athletic performance. Nor does every person seem to respond the same way to creatine supplements. For example, people who tend to have naturally high stores of creatine in their muscles don’t get an energy-boosting effect from extra creatine. Preliminary clinical studies also suggest that creatine’s ability to increase muscle mass and strength may help combat muscle weakness associated with illnesses such as heart failure and muscular dystrophy.

Uses:

Athletic performance

Although not all clinical studies agree, some conducted in both animals and people have shown that creatine supplements improve strength and lean muscle mass during high-intensity, short-duration exercises (such as weight lifting). In these studies, the positive results were seen mainly in young people (roughly 20 years of age). Most human studies have taken place in laboratories, not in people actually playing sports. Creatine does not seem to improve performance in exercises that requires endurance (like running) or in exercise that isn’t repeated, although study results are mixed.

Although creatine is not banned by the National Collegiate Athletic Association (NCAA) or the International Olympic Committee, using it for athletic performance is controversial. The NCAA prohibits member schools from giving creatine and other muscle building supplements to their athletes, although it doesn’t ban athletes from using it. The French Agency of Medical Security for Food (AFSSA) asserts that the use of creatine supplements is “against the spirit of sportsmanship and fair competition.”

Creatine appears to be generally safe, although when it is taken at high doses there is the potential for serious side effects such as kidney damage and the risk of inhibiting the body’s natural formation of creatine.

Also of concern is the marketing of creatine-containing supplements directly to teens, with claims about changing one’s body with little effort. One survey conducted with college students found that teen athletes frequently exceed the recommended loading and maintenance doses of creatine. Meanwhile, neither safety nor effectiveness in those under 19 has ever been tested.

Heart disease

A preliminary clinical study suggests that creatine supplements may help lower levels of triglycerides (fats in the blood) in men and women with abnormally high concentrations of triglycerides.

In a few clinical studies of people with congestive heart failure, those who took creatine (in addition to standard medical care) saw improvement in the amount of exercise they could do before becoming fatigued, compared to those who took placebo. Getting tired easily is one of the major symptoms of congestive heart failure. One clinical study of 20 people with congestive heart failure found that short-term creatine supplementation in addition to standard medication lead to an increase in body weight and an improvement of muscle strength.

Creatine has also been reported to help lower levels of homocysteine. Homocysteine is a marker of potential heart disease, including heart attack and stroke.

Chronic Obstructive Pulmonary Disease (COPD)

In one double-blind study, people with COPD who took creatine increased muscle mass, muscle strength and endurance, and improved their health status compared with those who took placebo. They did not increase their exercise capacity. More studies are needed to see whether creatine has any benefit for people with COPD.

Muscular dystrophy

People who have muscular dystrophy may have less creatine in their muscle cells, which may contribute to muscle weakness. One study found that taking creatine resulted in a small improvement in muscle strength. However, other studies have found no effect.

Parkinson’s disease

People with Parkinson’s disease have decreased muscular fitness including decreased muscle mass, muscle strength, and increased fatigue. A small clinical study found that giving creatine to people with Parkinson’s disease improved their exercise ability and endurance. In another clinical study, creatinine supplementation improved patients’ moods and led to a smaller dose increase of drug therapy. More research is needed in this area.

Dietary Sources:

About half of the creatine in our bodies is made from other amino acids in the liver, kidney and pancreas, while the other half comes from foods we eat. Wild game is considered to be the richest source of creatine, but lean red meat and fish (particularly herring, salmon, and tuna) are also good sources.
Available Forms:

Supplements are commonly sold as powders, although liquids, tablets, capsules, energy bars, fruit-flavored chews, drink mixes, and other preparations are also available.
How to Take It:

Pediatric

Safety and effectiveness have not been tested in those under 19. Creatine supplements are not recommended for children or teens.

Adult

Loading dose in exercise performance (for adults ages 19 and older): Take 5g of creatine monohydrate, 4 times daily (20s total daily) for one week.

Maintenance dose in exercise performance (for adults ages 19 and older): Take 2 – 5g daily.

For cholesterol reduction (for adults ages 19 and older): Take 20 – 25g daily, for 5 days, followed by 5 – 10g daily thereafter.

Your body may absorb creatine better when you take it with carbohydrate foods (such as fruits, fruit juices, and starches). The doses mentioned have been tested frequently in athletes. However, it is not known whether these dosages have the same effects in non-athletes.

Precautions:

Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable health care provider.

Side effects of creatine include weight gain, muscle cramps, muscle strains and pulls, stomach upset, diarrhea, dizziness, high blood pressure, liver dysfunction, and kidney damage. Most studies have found no significant side effects at the doses used for up to six months.

Rhabdomyolysis (breakdown of skeletal muscle tissue) and acute kidney failure was reported in one case involving an athlete taking more than 10 grams daily of creatine for 6 weeks. People with kidney disease, high blood pressure, or liver disease should avoid creatine.

Taking creatine supplements may prevent the body from making its own natural stores, although the long-term effects are not known. The Food & Drug Administration recommends talking to your doctor before starting to take creatine.

There have been reports of contaminated creatine supplements. Be sure to buy products made by established companies with good reputations.

Possible Interactions:

If you are currently being treated with any of the following medications, you should not use creatine without first talking to your health care provider.

Non-steroidal anti-inflammatory drugs (NSAIDs) — Creatine may increase the risk of damage if taken with these pain relievers, such as ibuprofen (Motrin, Advil) or naproxen (Aleve).

Caffeine — Caffeine may inhibit the body’s ability to use creatine. Taking creatine and caffeine may increase risk of dehydration. Using creatine, caffeine, and ephedra (a substance that has been banned in the U.S. but that was used in sports supplements) may increase the risk of stroke.

Diuretics (water pills) — Taking creatine with diuretics may increase the risk of dehydration and kidney damage.

Cimetidine (Tagamet) — Taking creatine while taking Tagamet may increase the risk of kidney damage.

Probenicid — Taking creatine while taking probenecid (a drug used to treat gout) may increase the risk of kidney damage.

Glutamine
Overview:

Glutamine is the most abundant amino acid (building block of protein) in the body. The body can make enough glutamine for its regular needs, but extreme stress (the kind you would experience after very heavy exercise or an injury), your body may need more glutamine than it can make. Most glutamine is stored in muscles followed by the lungs, where much of the glutamine is made.

Glutamine is important for removing excess ammonia (a common waste product in the body). It also helps your immune system function and appears to be needed for normal brain function and digestion.

You can usually get enough glutamine without taking a supplement, because your body makes it and you get some in your diet. Certain medical conditions, including injuries, surgery, infections, and prolonged stress, can lower glutamine levels, however. In these cases, taking a glutamine supplement may be helpful.
Uses:

Woundhealing and recovery from illness

When the body is stressed (from injuries, infections, burns, trauma, or surgical procedures), it releases the hormone cortisol into the bloodstream. High levels of cortisol can lower your body’ s stores of glutamine. Several studies show that adding glutamine to enteral nutrition (tube feeding) helps reduce the rate of death in trauma and critically ill people. Clinical studies have found that glutamine supplements strengthen the immune system and reduce infections (particularly infections associated with surgery). Glutamine supplements may also help in the recovery of severe burns.

Inflammatory bowel disease (IBD)

Glutamine helps to protect the lining of the gastrointestinal tract known as the mucosa. For that reason, some have suggested that people who have inflammatory bowel disease (ulcerative colitis and Crohn’ s disease) may not have enough glutamine. However, two clinical trials found that taking glutamine supplements did not improve symptoms of Crohn’ s disease. More research is needed. In the meantime, ask your doctor when deciding whether to use glutamine for IBD.

HIV/AIDS

People with HIV or AIDS often experience severe weight loss (particularly loss of muscle mass). A few studies of people with HIV and AIDS have found that taking glutamine supplements, along with other important nutrients including vitamins C and E, beta-carotene, selenium, and N-acetylcysteine, may increase weight gain and help the intestines better absorb nutrients.

Athletes

Athletes who train for endurance events (like marathons) may reduce the amount of glutamine in their bodies. It’ s common for them to catch a cold after an athletic event. Some experts think that may be because of the role glutamine plays in the immune system. For this select group of athletes, one study showed that taking glutamine supplements resulted in fewer infections. The same is not true, however, for most exercisers who work out at a much more moderate intensity.

Cancer

Many people with cancer have low levels of glutamine. For this reason, some researchers speculate that glutamine may be helpful when added to conventional cancer treatment for some people. Supplemental glutamine is often given to malnourished cancer patients undergoing chemotherapy or radiation treatments and sometimes used in patients undergoing bone marrow transplants. (See Interactions below.)

Glutamine seems to help reduce stomatitis (an inflammation of the mouth) caused by chemotherapy. Some studies, but not all, have suggested that taking glutamine orally may help reduce diarrhea associated with chemotherapy.

More clinical research is needed to know whether use of glutamine is safe or effective to use as part of the treatment regimen for cancer.
Dietary Sources:

Dietary sources of glutamine include plant and animal proteins such as beef, pork and poultry, milk, yogurt, ricotta cheese, cottage cheese, raw spinach, raw parsley, and cabbage.
Available Forms:

Glutamine, usually in the form of L-glutamine, is available by itself or as part of a protein supplement. These come in powder, capsule, tablet, or liquid form.

Standard preparations are typically available in 500 mg tablets or capsules.
How to Take It:

Take glutamine with cold or room temperature foods or liquids. It should not be added to hot beverages because heat destroys glutamine.

Pediatric

For children 10 years and younger: Do not give glutamine to a child unless your doctor recommends it as part of a complete amino acid supplement.

For children 10 – 18 years: Doses of 500 mg, 1 – 3 times daily, are generally considered safe.

Adult

For adults ages 18 and older: Doses of 500, 1 – 3 times daily, are generally considered safe. Doses as high as 5,000 – 15,000 mg daily (in divided doses) may be prescribed by a health care provider.

As an oral rinse for radiation therapy-induced mucositis and chemotherapy-induced stomatitis: Place 16 gm (one tablespoonful) of glutamine powder in 240 ml (8 ounces) normal saline or sterile water and mix. Then, swish 30 – 60 ml (1 – 2 ounces) and spit out, 4 times a day.
Precautions:

Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable health care provider.

Glutamine appears to be safe in doses up to 14 g or higher per day.

Glutamine powder should not be added to hot beverages because heat destroys this amino acid. Glutamine supplements should also be kept in a dry location.

People with kidney disease, liver disease, or Reye syndrome (a rare, sometimes fatal disease of childhood that is generally associated with aspirin use) should not take glutamine.

Many elderly people have decreased kidney function and may need to reduce the dose of glutamine.

Glutamine is different from glutamate (glutamic acid), monosodium glutamate, and gluten. Glutamine should not cause symptoms (headaches, facial pressure, tingling, or burning sensation) associated with sensitivity to monosodium glutamate. People who are gluten sensitive can use glutamine without problems.
Possible Interactions:

If you are currently being treated with any of the following medications, you should not use glutamine supplements without first talking to your health care provider.

Cancer therapy — Glutamine may increase the effectiveness and reduce the side effects of chemotherapy treatments with doxorubicin, methotrexate, and 5-fluorouracil in people with colon cancer. Preliminary clinical studies suggest that glutamine supplements may prevent nerve damage associated with a medication called paclitaxel, used for breast and other types of cancers.

However, laboratory studies suggest that glutamine may actually stimulate growth of tumors. Much more research is needed before it is known whether it is safe to use glutamine if you have cancer.

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Supplements Can Not Compare To Eating Real Food

suppvsfood

When it comes to boosting antioxidant intake, research indicates there is little benefit from ingesting supplements. A better way, according to nutritionists at the Mayo Clinic, Rochester, Minn., is eating a diet rich in antioxidant-containing foods.

Antioxidants such as vitamins C and E, carotene, lycopene, lutein, and many other substances may play a role in helping to prevent diseases such as cancer, cardiovascular disease, macular degeneration, and Alzheimer’s disease. Antioxidants are thought to help because they have the ability to neutralize free radicals, which are toxic by-products of natural cell metabolism. The human body does produce antioxidants, but the process is not 100% effective and that effectiveness declines with age.

Foods, rather than supplements, may boost antioxidant levels because they contain an unmatchable array of antioxidant substances. A supplement may contain a single type of antioxidant or even several. However, foods have thousands of different kinds, and it is not known which of these substances confer the benefits.

Some of the better food sources are berries (blueberries, blackberries, raspberries, strawberries, and cranberries); beans (small red beans and kidney, pinto, and black beans); fruits (many apple varieties with peels, avocados, cherries, green and red pears, fresh or dried plums, pineapple, oranges, and kiwi); vegetables (artichokes, spinach, red cabbage, red or white potatoes with peels, sweet potatoes, and broccoli); beverages (green tea, coffee, red wine, and many fruit juices); nuts (walnuts, pistachios, pecans, hazelnuts, and almonds); herbs (ground cloves, cinnamon or ginger, dried oregano leaf, and turmeric powder); grains (oat-based products); and dessert (dark chocolate).

Though supplements containing antioxidants generally are considered safe, two recent studies have suggested that taking higher than recommended doses of supplements such as Vitamin E over time actually may be harmful and possibly toxic. In contrast, many foods higher in antioxidants offer an array of health benefits, such as being high in fiber, protein, and other vitamins and minerals and low in saturated fat and cholesterol.

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Supplements

Supps

Supplements are peddled as the holy grail for natural weight lifters. The mentality that muscle building magazines would like you to buy into is…If you could only find the right combination of supplements, then your gains would skyrocket. This isn’t true. Gains, and program success, have little to do with supplement intake. In fact, most lifters can experience great success with no supplements at all.

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