Bodybuilding Nutrition

Ursolic Acid Promotes Muscle Growth, Vitamin D Promotes Testosterone Production, Whey Protein Reduces Appetite Better Than Soy Protein, Preventing Muscle Loss During Aging, Vitamin C and E Supplements Interfere With Adaptation to Endurance Training, Protein Supplements High in Leucine Promote Protein Synthesis in Older Men, Consuming Protein and Carbs Together Does Not Affect Protein Synthesis and Whey Protein Plus Strength Training Increases Muscle and Tendon Size

Bodybuilding Nutrition
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1. Ursolic Acid Promotes Muscle Growth

Ursolic acid is a chemical found in apples, basil, cranberries, peppermint, oregano and prunes. It is used in a variety of cosmetic products and can inhibit the growth of some types of cancer cells. A Korean study found that ursolic acid supplements bodrum escort bayan combined with weight training increased strength and muscle mass more than weight training alone. The supplement appeared to work by increasing levels of irisin in blood. Studies have shown that irisin also makes fat cells more thermogenic (calorie burning). It is found in Advanced Molecular Labs’ (AML) Thermo Heat Ursolic Acid and has recently been shown to increase brown adipose tissue (BAT) or brown fat. BAT normally generates body heat by vigorously burning body fat by a process known as non-shivering thermogenesis. The ability to burn fat with BAT represents a promising way to improve fat loss. (Korean Journal Physiological Pharmacology, 18: 441-446, 2014)

2. Vitamin D Promotes Testosterone Production

Vitamin D is produced in the skin in a reaction involving cholesterol and sunlight. It is also consumed in the diet. It is important for bone health but it might also help prevent some kinds of cancer, cardiovascular disease, depression and dementia. Austrian scientists found that vitamin D is also important for testosterone synthesis in testicular cells in the laboratory. They isolated tissue from human testes and added vitamin D in combination with luteinizing hormone and IGF-1, both of which stimulate testosterone production. The addition of vitamin D enhanced testosterone formation. It is not known whether these results apply to supplemental vitamin D in living people. (Journal of Clinical Endocrinology Metabolism, 99: 3766-3773, 2014)

3. Whey Protein Reduces Appetite Better Than Soy Protein

Adding a high protein component to a meal reduces appetite and cuts food intake. An Iranian study found that feeding 65 grams of whey protein 30 minutes before a main meal was more effective than feeding 60 grams of soy protein for decreasing appetite, total caloric intake, body mass index and waist circumference. The study showed that protein feeding before meals triggered a substantial change in feeding patterns and body composition, and whey protein was more effective than soy protein. (Nutrition Research, 34: 856-861, 2014)

4. Preventing Muscle Loss During Aging

Age-related muscle loss, called sarcopenia, affects more than 30 percent of people over age 50. People lose one to two percent of their muscle mass per year after age 50, and three percent per year after age 60. Sarcopenia increases the risk of diabetes, falling, fracture and decreased mobility. Nutritional experts bodrum escort recommend protein supplements, essential amino acid supplements (particularly leucine), HMB supplements and weight training to prevent sarcopenia. These simple, cost-effective solutions could have a major impact on health care spending in America. (Age and Aging, published online September 21, 2014)

5. Vitamin C and E Supplements Interfere With Adaptation to Endurance Training

We reported the results of a study showing that supplementing vitamins C and E interfered with strength-training gains. The same research group showed that the vitamins also hampered adaptations to endurance training. The study, which was led by Gøran Paulsen from the Norwegian School of Sports Scientists, concluded that high doses of vitamins C and E (1,000 milligrams per day for C and 235 milligrams per day for E) interfered with training-induced changes in mitochondrial proteins. The mitochondria are the powerhouses of the cells and the centers for energy metabolism. The vitamins did not interfere with maximal oxygen consumption or running performance.

Vitamins C and E are powerful antioxidants that reduce free radicals— highly reactive chemicals produced naturally during metabolism. Excessive levels have been linked to cell damage, suppression of the immune system and premature death. However, these chemicals also promote adaptation to exercise stress. Some oxidative stress is good, while excessive oxidative stress is harmful. (Journal of Physiology, 592: 1887-1901, 2014)

6. Protein Supplements High in Leucine Promote Protein Synthesis in Older Men

Muscle loss is a significant problem in older men. Protein supplements are proven methods for sparing muscle mass and promoting protein synthesis in older adults. Jared Dickinson and colleagues from the University of Texas Medical Branch in Galveston determined that supplementing leucine-rich essential amino acids after resistance exercise enhanced the anabolic response to training and increased the sensitivity of muscle to amino acids. Leucine is an important trigger for protein synthesis. Weight training increases amino acid transport into muscle, which also promotes protein synthesis. The combination of key amino acids, particularly leucine, and weight training are important and effective techniques for preserving muscle mass in aging men. (Journal Nutrition, 144:1694-1702, 2014)

7. Consuming Protein and Carbs Together Does Not Affect Protein Synthesis

Protein timing is a popular and important topic in sports nutrition. Consuming protein and amino acids after weight training promotes protein synthesis, and might enhance the training effect. Athletes also consume carbohydrates after exercise to promote glycogen resynthesis in the muscles and liver. A study from Maastricht University in the Netherlands found that consuming protein and carbohydrates together delayed the absorption of protein but had no effect on protein synthesis during five hours after a meal. The study showed that while carbohydrates delay protein absorption, they have no effect on protein synthesis in either young or old man. (Journal Clinical Endocrinology Metabolism, 99: 2250-2258, 2014)

8. Whey Protein Plus Strength Training Increases Muscle and Tendon Size

Muscles exert force when they contract concentrically (shorten), eccentrically (lengthen) or statically (isometric without movement). Whey protein supplements enhance the response to resistance training. Danish researchers from Aarhus University found that the type of muscle contraction used during training (concentric or eccentric) had no effect on the size of either muscles or tendons when accompanied by whey protein supplementation. High-leucine whey protein promoted hypertrophy of muscles and tendons regardless of the type of resistance training. (Scandinavian Journal of Medicine Science, Sports 24: 788-798, 2014)

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