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Body Building Nutrition
edited by Dan Milosevich, C.N.
Here is a brief discussion of some popular body-building nutrients:
AKG, or alpha-ketoglutarate, is the ammonia-free skeleton of glutamine, and as such, can provide the anti-catabolic effect of glutamine, preserving muscle during and after exercise, without the downside of loading the body with toxic ammonia, which can happen when large amounts of glutamine are taken. Perhaps the best way to obtain this is in the form of ornithine alpha-ketoglutarate, which besides functioning as an ammonia scavenger and a ready-source for anti-catabolic glutamine, also releases growth hormone, stimulates insulin secretion, and ends up increasing the arginine pool, another growth hormone releasing agent.
Arginine-Ornithine were first publicized when Sandy Shaw and Durk Pearson came out with their book, Life Extension. Their studies showed Arginine-Ornithine increased the secretion of growth hormone. Many bodybuilders have noticed that their muscle pump is enhanced when they take ornithine and arginine. It is now recommended to take Lysine along with Arginine, to prevent the outbreak of latent herpes, to further promote growth-hormone release, and to otherwise balance amino acids.
Free-Form Amino Acids are taken by many successful bodybuilders.They give an edge when it comes to muscle size, strength and hardness.
B-6 helps the utilization of protein foods, as well as fats and carbohydrates. It is best taken as part of a balanced B-complex.
Bee Pollen has been found to have a nourishing and energizing effect. Bodybuilders take it before a session, to energize, intensify, and lengthen their workouts. One proponent of the "apiary life-style", Royden Brown, claims in his book, Bee Hive Product Bible, to have rejuvenated his body by consuming large amounts of bee pollen and other bee products.
Branch-chain amino acids, specifically, Leucine, Isoleucine, and Valine, have been shown to be the primary components of muscle protein. Ingesting increased amounts of these important nutrients during and after working-out offers the muscle cells their preferred nutrition, helping exercise to increase muscle size and strength. This effect occurs in part because these amino acids provide a substrate for glutamine, an essential nutrient both for the muscle cells and for cell replication in the immune system, and in part because the branch-chain aminos are burned for fuel, sparing other aminos for tissue growth.
Carnitine is known for it's ability to increase the utilization of stored body-fat, helping people to slim down and increase lean muscle mass. Most often they also notice a significant increase in energy, partly due to feeling better about their new size and partly due to the energy derived from the better burning of fat. Carnitine is also considered protective of heart function, both because the heart uses lipids as the source of most of it's energy, and because it helps to reduce blood levels of fat and triglycerides. Bodybuilders find carnitine especially useful when cutting-up, because it helps transport cellular fat, speeding the fat-burning process.
Chromium Picolinate is the brainchild of Dr. Gary Evans, a chemistry professor at Bemidji State University. His studies showed that the compound "bulked-up" lean muscle mass and cut down body-fat percentages. There is also evidence that this supplement can reduce cholesterol levels in the blood. Chromium Picolinate as well as GTF Chromium potentiate the action of insulin.
Creatine Monohydrate is a naturally occurring compound produced mainly in the liver and involving the pancreas and kidneys. In human clinical studies it has proven to increase force production and muscle mass. Dr. Julian Whitaker recommends its use for "reversing the symptoms of age-related deterioration of muscle" (Health and Healing, March, 1994).
Creatine supplement converts into phosphocreatine within the muscle. Phosphocreatine is critical to the maintenance and continued production of energy by donating a phosphate group to ADP to make ATP, the substrata utilized for powering all body movements and biochemical reactions in the body. So creatine supplements can create more ATP without needing carbohydrates, fats, or oxygen to recharge the ATP. This makes it a source of super fast energy because it does not need to undergo a complicated process to produce energy. It can also lead to the absorption of hydrogen ions released into muscles from lactic acid, which cuts-back the "burn" and reduces exercise fatigue.
Creatine is unique in that it increases the production of proteins and builds muscle (anabolic) and it also acts to decrease the breakdown of muscle protein (anticatabolic). These benefits could be used to retain muscle mass as a person ages. Absorption is best after some exercise. Jarrow produces an excellent combination product of 1000mg creatine combined with Co-Q10 60 mg.
Vitamin C is highly regarded by many bodybuilders. It is often forgotten that working-out intensely is a heavy stress on the body, especially the immune system, and vitamin C can be of great benefit to support immune response. It helps speed recovery from workouts, prevent bruising, and promotes the release of subcutaneous water.
Dibencozide is the co-enzyme form of vitamin B-12. Although already-buffed bodybuilders often don't notice much effect from it, we have heard numerous reports of sudden and significant increase in energy and ability to effectively workout from ectomorphs, sometimes referred to as "pencil-necks". This may be due to a correction of a possibly long-term and marginal B-12 deficiency, which your doctor could determine through a simple blood test.
Digestive Enzymes may not be needed by "genetically-gifted" bodybuilders, but for most of us, any help we can get in breaking down and absorbing our food is greatly appreciated. Without this process, whatever we eat is wasted and doesn't help build mass and strength. Especially when "bulking-up", enzymes can not only improve progress but also rescue one's social life.
Dimethylglycine (DMG) is the active nutrient behind what was called B-15, calcium pangamate, or pangamic acid. It is an intermediary metabolite that is useful in the production of neurotransmitters, hormones, DNA, choline, and methionine. It enhances the immune response system, normalizes blood glucose levels and reduces high blood pressure levels. It enhances oxygen utilization, reduces lactic acid formation, and aids detoxification- improving liver, pancreas, and adrenal function. In 1960 Russia reported DMG benefited people suffering from diabetes, alcoholism, mental disorders, and cardiovascular ailments. Also, DMG enhanced athletic performance, as demonstrated by the Olympics. It is especially useful for those who train to exhaustion. DMG delays this drop-off in energy, allowing more intense workouts.
Gamma Oryzanol was first researched extensively by Japanese scientists, who derived it from rice bran oil. It increased the anabolic efficiency of food, increasing mass with less food, possibly by stimulating the pituitary to release growth hormone releasing hormone. There is also some evidence that it helps increase energy levels and overall stamina and that it aids tissue repair.
Ginseng, Asian, or Panax ginseng, is the herb of ancient Chinese lore and folk medicine. The Latin name Panax derives from the Greek word panakos meaning "cure-all" or panacea, a testimony to the wondrous reputation this herb had in the mid-1700's when the famous Swedish botanist Linnaeus named the plant.The wild root is virtually extinct in Asia today, with a few kilos of the roots still being found in the wild. These roots command prices of up to $10,000 each on the Hong Kong market. Most Panax ginseng is commercially cultivated in China and Korea, in both red and white forms. White (actually beige or cream colored) is the natural, dried root material, while the "red" is basically the white roots which have been steam-treated. This process engages a preservation process, besides the natural color change. In South Korea, the red is considered higher quality by the Korean government's Office of Monopoly, which controls all processing and export of Red Korean Ginseng.
Practitioners of Traditional Chinese Medicine (TCM) consider the Asian ginseng to be an energy tonic, stimulating and heat producing, increasing yang energies. It is employed in a number of degenerative and "wasting" diseases where chi or vital energy is deficient. It is contraindicated in conditions such as colds and flu. The red variety is considered by traditional herbalists to be more potent and stimulating than white. Some scientific tests appear to confirm this notion.
Ginseng, Siberian, Eleutherococcus senticosus, became famous in the late 1970's because it was reportedly used by Russian Olympic team members and Soviet cosmonauts as part of their daily training regimen. A Soviet scientist, Dr. I.I. Brekhman, did the early research on Siberian ginseng, and it is his work that popularized the term "adaptogen", indicating a substance that tends to restore normal physiological function, whether it is deficient or excessive, and that allows the body as a whole to respond to a non-specific stress (such as over-exercise). Siberian ginseng belongs to the same Araliaceae family as the other ginsengs, but genus Eleutherococcus instead of Panax. It is the premier substance for enhancing physical stamina and endurance.
edited by Dan Milosevich, C.N.
Here is a brief discussion of some popular body-building nutrients:
AKG, or alpha-ketoglutarate, is the ammonia-free skeleton of glutamine, and as such, can provide the anti-catabolic effect of glutamine, preserving muscle during and after exercise, without the downside of loading the body with toxic ammonia, which can happen when large amounts of glutamine are taken. Perhaps the best way to obtain this is in the form of ornithine alpha-ketoglutarate, which besides functioning as an ammonia scavenger and a ready-source for anti-catabolic glutamine, also releases growth hormone, stimulates insulin secretion, and ends up increasing the arginine pool, another growth hormone releasing agent.
Arginine-Ornithine were first publicized when Sandy Shaw and Durk Pearson came out with their book, Life Extension. Their studies showed Arginine-Ornithine increased the secretion of growth hormone. Many bodybuilders have noticed that their muscle pump is enhanced when they take ornithine and arginine. It is now recommended to take Lysine along with Arginine, to prevent the outbreak of latent herpes, to further promote growth-hormone release, and to otherwise balance amino acids.
Free-Form Amino Acids are taken by many successful bodybuilders.They give an edge when it comes to muscle size, strength and hardness.
B-6 helps the utilization of protein foods, as well as fats and carbohydrates. It is best taken as part of a balanced B-complex.
Bee Pollen has been found to have a nourishing and energizing effect. Bodybuilders take it before a session, to energize, intensify, and lengthen their workouts. One proponent of the "apiary life-style", Royden Brown, claims in his book, Bee Hive Product Bible, to have rejuvenated his body by consuming large amounts of bee pollen and other bee products.
Branch-chain amino acids, specifically, Leucine, Isoleucine, and Valine, have been shown to be the primary components of muscle protein. Ingesting increased amounts of these important nutrients during and after working-out offers the muscle cells their preferred nutrition, helping exercise to increase muscle size and strength. This effect occurs in part because these amino acids provide a substrate for glutamine, an essential nutrient both for the muscle cells and for cell replication in the immune system, and in part because the branch-chain aminos are burned for fuel, sparing other aminos for tissue growth.
Carnitine is known for it's ability to increase the utilization of stored body-fat, helping people to slim down and increase lean muscle mass. Most often they also notice a significant increase in energy, partly due to feeling better about their new size and partly due to the energy derived from the better burning of fat. Carnitine is also considered protective of heart function, both because the heart uses lipids as the source of most of it's energy, and because it helps to reduce blood levels of fat and triglycerides. Bodybuilders find carnitine especially useful when cutting-up, because it helps transport cellular fat, speeding the fat-burning process.
Chromium Picolinate is the brainchild of Dr. Gary Evans, a chemistry professor at Bemidji State University. His studies showed that the compound "bulked-up" lean muscle mass and cut down body-fat percentages. There is also evidence that this supplement can reduce cholesterol levels in the blood. Chromium Picolinate as well as GTF Chromium potentiate the action of insulin.
Creatine Monohydrate is a naturally occurring compound produced mainly in the liver and involving the pancreas and kidneys. In human clinical studies it has proven to increase force production and muscle mass. Dr. Julian Whitaker recommends its use for "reversing the symptoms of age-related deterioration of muscle" (Health and Healing, March, 1994).
Creatine supplement converts into phosphocreatine within the muscle. Phosphocreatine is critical to the maintenance and continued production of energy by donating a phosphate group to ADP to make ATP, the substrata utilized for powering all body movements and biochemical reactions in the body. So creatine supplements can create more ATP without needing carbohydrates, fats, or oxygen to recharge the ATP. This makes it a source of super fast energy because it does not need to undergo a complicated process to produce energy. It can also lead to the absorption of hydrogen ions released into muscles from lactic acid, which cuts-back the "burn" and reduces exercise fatigue.
Creatine is unique in that it increases the production of proteins and builds muscle (anabolic) and it also acts to decrease the breakdown of muscle protein (anticatabolic). These benefits could be used to retain muscle mass as a person ages. Absorption is best after some exercise. Jarrow produces an excellent combination product of 1000mg creatine combined with Co-Q10 60 mg.
Vitamin C is highly regarded by many bodybuilders. It is often forgotten that working-out intensely is a heavy stress on the body, especially the immune system, and vitamin C can be of great benefit to support immune response. It helps speed recovery from workouts, prevent bruising, and promotes the release of subcutaneous water.
Dibencozide is the co-enzyme form of vitamin B-12. Although already-buffed bodybuilders often don't notice much effect from it, we have heard numerous reports of sudden and significant increase in energy and ability to effectively workout from ectomorphs, sometimes referred to as "pencil-necks". This may be due to a correction of a possibly long-term and marginal B-12 deficiency, which your doctor could determine through a simple blood test.
Digestive Enzymes may not be needed by "genetically-gifted" bodybuilders, but for most of us, any help we can get in breaking down and absorbing our food is greatly appreciated. Without this process, whatever we eat is wasted and doesn't help build mass and strength. Especially when "bulking-up", enzymes can not only improve progress but also rescue one's social life.
Dimethylglycine (DMG) is the active nutrient behind what was called B-15, calcium pangamate, or pangamic acid. It is an intermediary metabolite that is useful in the production of neurotransmitters, hormones, DNA, choline, and methionine. It enhances the immune response system, normalizes blood glucose levels and reduces high blood pressure levels. It enhances oxygen utilization, reduces lactic acid formation, and aids detoxification- improving liver, pancreas, and adrenal function. In 1960 Russia reported DMG benefited people suffering from diabetes, alcoholism, mental disorders, and cardiovascular ailments. Also, DMG enhanced athletic performance, as demonstrated by the Olympics. It is especially useful for those who train to exhaustion. DMG delays this drop-off in energy, allowing more intense workouts.
Gamma Oryzanol was first researched extensively by Japanese scientists, who derived it from rice bran oil. It increased the anabolic efficiency of food, increasing mass with less food, possibly by stimulating the pituitary to release growth hormone releasing hormone. There is also some evidence that it helps increase energy levels and overall stamina and that it aids tissue repair.
Ginseng, Asian, or Panax ginseng, is the herb of ancient Chinese lore and folk medicine. The Latin name Panax derives from the Greek word panakos meaning "cure-all" or panacea, a testimony to the wondrous reputation this herb had in the mid-1700's when the famous Swedish botanist Linnaeus named the plant.The wild root is virtually extinct in Asia today, with a few kilos of the roots still being found in the wild. These roots command prices of up to $10,000 each on the Hong Kong market. Most Panax ginseng is commercially cultivated in China and Korea, in both red and white forms. White (actually beige or cream colored) is the natural, dried root material, while the "red" is basically the white roots which have been steam-treated. This process engages a preservation process, besides the natural color change. In South Korea, the red is considered higher quality by the Korean government's Office of Monopoly, which controls all processing and export of Red Korean Ginseng.
Practitioners of Traditional Chinese Medicine (TCM) consider the Asian ginseng to be an energy tonic, stimulating and heat producing, increasing yang energies. It is employed in a number of degenerative and "wasting" diseases where chi or vital energy is deficient. It is contraindicated in conditions such as colds and flu. The red variety is considered by traditional herbalists to be more potent and stimulating than white. Some scientific tests appear to confirm this notion.
Ginseng, Siberian, Eleutherococcus senticosus, became famous in the late 1970's because it was reportedly used by Russian Olympic team members and Soviet cosmonauts as part of their daily training regimen. A Soviet scientist, Dr. I.I. Brekhman, did the early research on Siberian ginseng, and it is his work that popularized the term "adaptogen", indicating a substance that tends to restore normal physiological function, whether it is deficient or excessive, and that allows the body as a whole to respond to a non-specific stress (such as over-exercise). Siberian ginseng belongs to the same Araliaceae family as the other ginsengs, but genus Eleutherococcus instead of Panax. It is the premier substance for enhancing physical stamina and endurance.
