Tendinitis is an inflammation of the connective tissue that attaches muscle to bone. Tendons transmit the forces a muscle generates to the skeletal system. Thus, they’re important mediators of muscle contraction. This relationship, however, puts them in harm’s way because every time a muscle contracts it places stress on the tendon. The most common, but by no means sole, cause of tendinitis is overuse (i.e., repeating the same movements so frequently that they become destructive to the involved structures).

Bodybuilding seems to be the poster activity for tendinitis because it involves the harshest risk factors: intense muscle contractions, repetitive movements and heavy loads. And the condition plays no favorites, afflicting the seasoned veteran as well as the newbie.

WHEN INFLAMATION STRIKES

Here are some strategies you may find useful if you’re struggling with the symptoms of tendinitis.

Warm up well prior to any intense or aggressive lifting. Use light weights for several sets to increase blood flow, particularly to the tendon areas that are prone to lower blood circulation.

Gently stretch the area of discomfort. The tendon attaches the muscle to the bone, so any stretch of the muscle can also place a stretch on the tendon as well. When done with care, stretching may reduce the tension along the whole musculotendinous complex. It can be effectively used before and immediately after working out. Be sure to stretch to tolerance, not pain.

Vary your movement patterns by trying new exercises. Because tendinitis results from overuse, step out of the merry-go-round of repetitive motion and try new movements, even substituting machines for free weights and vice versa.

Ice after working out. One approach is to put a cold pack on the irritated area for 10–15 minutes, depending on the tissue thickness in the area. Be sure to remove the cold pack as soon as the area begins to feel numb. Another method is to use an ice bath in which you plunge the irritated tendon into a bucket filled with cold water and ice chips. This is a more aggressive form of cryotherapy — and isn’t for the faint of heart. When used after stretching this method is even more advantageous because it freezes the tissue in a lengthened position and helps the weight trainer recover more quickly. (Cautionary note: Remove the area from the ice bath as soon as it begins to feel numb.)

Consider bracing the area. For instance, you could wear a neoprene sleeve or Velcro strap over your elbow as you train your biceps or triceps. Studies have shown stress on the tendon may be reduced by more than 80% with bracing. Another way to reduce tendon stress is with a taping method known as Kinesio Taping. Kinesio Tape is different from athletic tape in that it doesn’t lock an area up tightly but better facilitates the muscles to play that role.

Supplement to ease your tendon irritation. A number of supplements, including those that can be used either topically or orally, have been shown to help with tendinitis. Keep in mind, however, that no substance has shown an ability to reverse the cellular damage of tendinitis; only time and healing can do that. But certain supplements may be helpful in reducing the pain and inflammation associated with tendinitis and cultivating a supportive environment for healing. Those noted as being effective are:

>> Fish oil. Some bodybuilding authorities recommend up to 30 grams a day, but 5 grams is a more conservative daily dose that may be effective.
>> Glucosamine sulfate. Take 1,500 milligrams four times a day for the first few days then 1,500 milligrams per day thereafter.
>> Magnesium. Take 250 milligrams two times a day.
>> Methylsulfonylmethane (MSM). Follow the directions on the product label.
>> Vitamin C. 1000–3000 milligrams per day.

1. Don't diet impatiently—Your body needs at least three weeks to adapt to dietary modifications, so be patient. Don't anticipate immediate changes. If you start a high-carb, moderate-protein, low-fat diet with reduced calories, visible progress will probably not occur until after 21 days.

2. Don't lose track of tracking calories—Count everything you eat; not only calories, but carbohydrates, proteins and fats. Consult Nutrition Almanac or a comparable source.

3. Don't eat haphazardly—Whether you're trying to lose fat or gain lean body mass, remain consistent. Sporadic eating is anathema to progress. If you're a hard-gainer or have a difficult time getting ripped, the five-meals-a-day plan is the best; it stabilizes nutrient absorption while inhibiting fat storage.

4. Don't be scale-subservient—Don't depend upon the scale to fine-tune your diet. It's a good general gauge, but seeing a numerical difference can cause one to overcompensate. It's better to rely on photos and an unbiased eye.

5. Don't overeat—Bodybuilders who try to gain mass often overeat, taking in too many calories that turn to body fat. They do the same with carbohydrates, expecting more energy for hard training. Get enough, not an excess.

6. Don't be a follower—There's nothing wrong with doing what the pro bodybuilders do, but use their diet only as a template, then adapt it to your metabolism. Jay Cutler's diet might be similar in most regards to Dexter Jackson's, but it's not identical.

7. Supplements are not magic bullets—In relying too much on supplements, bodybuilders often fail to consume enough calories and proteins to stimulate a positive nitrogen balance for muscle building, or they fail to reduce their food calories and consequently add body fat. Remember: supplements "supplement" food; they don't replace it.

8. Don't be a single-food slave—Vary your diet. It's too easy to burn out from eating only chicken breasts or canned tuna every meal, day after day.

9. Free yourself from fat-free tyranny—Removing fat completely from your diet and relying exclusively on non-fat foods and fat-free proteins such as turkey, fish and protein powders can retard growth or lead to a decrease in fat metabolism. A low-fat diet that includes essential fatty acids found in meat, chicken and fish is better.

10. Avoid sudden, enormous changes—When adding or subtracting calories from your diet, do so gradually, to give your body time to adapt. A radical reduction will cause the body to hoard fat; a radical increase will stimulate fat storage.

Gastric Bypass Improves Sexual Performance In Morbidly Obese Men

            Grossly obese men have an increased risk of sexual dysfunction, including erection problems and decreased sex drive. High levels of body fat trigger insulin resistance, which interferes with Nitric Oxide (NO) production— an important regulator of blood flow to the penis and the rest of the body. Ramzi Dailai, from the Albert Einstein Health Network, found that sexual performance improved following gastric bypass surgery in morbidly obese men (body mass index greater than 51 kg/m²; 30 is overweight). The amount of weight lost following surgery was highly predictive of improvements in sexual performance capacity. Sexual performance returned to near normal values in men who lost 67 percent of excess weight. Poor metabolic health is the principal cause of sexual problems in aging men, such as erectile dysfunction. Gastric bypass surgery improves metabolic function and sexual performance. (Journal American College of Surgeons, 207: 859-864, 2008)

 

Meltdown Increases Caloric Expenditure And Fat-Burning Before and After Exercise

            Meltdown is a weight-loss supplement that includes synephrine, caffeine, phenylethylamine, yohimbine, and hordenine. Each of these substances is thermogenic (increases caloric expenditure). In our Supplement Research column this month, we reported a study by Jay Hoffman and co-workers, showing that Meltdown increased resting caloric expenditure by 20 percent for several hours.

            A study by Darryn Willoughby from Baylor University and colleagues found that Meltdown increased caloric expenditure and fat burning before and after a short, maximal bout of exercise in college-age men. They rested one hour, took 3 Meltdown capsules (500 mg) or a placebo (fake Meltdown), rested another hour, took a maximal treadmill test (approximately 12 minutes of exercise to exhaustion) and then rested another hour. Meltdown increased caloric expenditure by 10 percent during the two-hour experimental period (rest + exercise + rest) and increased estimated fat use by 6 percent. Blood pressure and heart rate were similar between Meltdown and placebo. Meltdown increases metabolic rate at rest and during recovery from exercise without imposing additional loads on the cardiovascular system. (Journal of the International Society of Sports Nutrition, 5: 23, 2008)

 

Green Tea Decreases Abdominal Fat

            Green tea is a popular weight-loss supplement that also improves blood sugar regulation and influences fat cell turnover. While it is not a magic bullet that instantly improves metabolic health, it helps. Kevin Maki from the Provident Clinical Research, in Bloomington, Indiana showed decreases in total abdominal fat, subcutaneous abdominal fat (under the skin), and blood triglycerides (blood fats) in people consuming a green tea beverage containing 625 mg of catechins and 39 mg of caffeine for 12 weeks, compared to a placebo (green tea without catechins or caffeine). The people also did 180 minutes per week of moderate-intensity exercise.

            Caffeine and catechins— particularly epigallocatechin-3-gallate— speed metabolism and fight fat. Other studies found that green tea extract increased the conversion of testosterone to estrogen in fat cells, which might have negative effects in bodybuilders. Green tea is an effective fat fighter that complements the effects of exercise. However, bodybuilders should use it with caution. (Journal of Nutrition, 139: 264-270, 2009; Journal of Nutrition, 138: 2156-2163, 2008)

 

Caffeine Works Faster In Men Than In Women

            Ninety percent of Americans consume caffeine every day in one form or another. Most people drink coffee, tea, or other caffeinated beverages as pick-me-ups to increase alertness, or consume them as weight loss supplements to lose body fat. Caffeine is a central nervous system stimulant that improves wakefulness, alertness, and some types of athletic performance. It affects some people more than others, depending on tolerance, body size and gender.

            A University of Barcelona (Spain) study showed that caffeine had a greater, faster effect in men than women. The scientists measured the short-term (first 30 minutes) and long-term (rest of the day) effects of caffeine ingestion in nearly 700 college students. Coffee increased alertness within 45 minutes, but the effects were greater in men than women. Decaffeinated coffee also increased alertness, although the effects were less than regular coffee. In most people, the effects of caffeine last for 2-3 hours, but can last as long as 10-12 hours in pregnant women and in people with liver disease. (Progress in Neuro-Psychopharmacology and Biological Psychiatry, 32: 1698 DO, 2008)

 

Endurance Exercise Reduces Fat Surrounding The Heart

            Fat surrounding the organs, particularly in the abdomen, decreases metabolic health, which can lead to heart attack, diabetes and stroke. Heart fat (epicardial fat) restricts movement of the heart and increases blood pressure. Abdominal fat promotes insulin resistance, which interferes with important chemicals that regulate blood flow and blood pressure. A Japanese study found that 12 weeks of endurance training (three times a week for 60 minutes) decreased abdominal and epicardial fat. Blood pressure decreased in direct proportion to decreases in heart fat. Exercise is an effective technique for decreasing abdominal and heart fat and improving metabolic health. (Journal of Applied Physiology, 106: 5-11, 2009)

 

Sleep Less, Snack More

            Sleep-deprived people eat more snacks. Inadequate sleep is linked to obesity, but scientists aren’t sure why. Arlet Nedeltcheva and co-workers from the University of Chicago found that appetite and food intake from snacks increased more following sleep deprivation (5.5 hours of sleep per night) than normal sleep (8.5 hours). Eleven middle-aged adults lived in a sleep laboratory for 14 days and had free access to good-tasting food. During their stay, they were allowed long and short sleeps. Sleep duration did not affect caloric intake during meals. However, people ate 221 more calories and 4 percent more carbohydrates per day from snacks following sleep deprivation. Energy expenditure (metabolism plus physical activity) was the same on long and short sleep days. People eat more snacks when they don’t get enough sleep, which promotes obesity. (American Journal of Clinical Nutrition, 89: 126-133, 2009)

 

Uncoupling Might Be Key To Future Weight-Loss Drugs

            Energy metabolism works through a series of coupled reactions. This means that energy released by breaking down fats, carbohydrates and proteins is captured in other reactions such as making ATP (a high energy chemical) or storing fats and carbohydrates. Uncoupling occurs when the energy from food breakdown is released as heat instead of being captured as ATP. The cell mitochondria (cell energy centers) contain uncoupling proteins such as UCP1, which convert energy directly into heat.          All mitochondria contain UCP1, but they are particularly concentrated in brown fat. The body has evolved to store energy (fat) efficiently, but developed the ability to generate heat through uncoupling to protect itself from cold and hypothermia (drop in body temperature). Drug makers are targeting genes that cause uncoupling in cells to increase metabolic rate and help people lose fat. This could lead to new, more effective drugs for weight loss. (International Journal of Obesity, 32, S32-S38, 2008)

 

Rimonabant Combined With Metformin Promotes Weight Loss

            Rimonabant and metformin improve blood sugar regulation and promote fat loss. Rimonabant (Accomplia) decreases body fat and reduces heart disease risk factors in overweight people. The drug works by blocking the same receptors that give marijuana users the munchies. The endocannabinoid-CB₁ system— the receptors that cause the marijuana high— promote food cravings linked to obesity. While it is widely prescribed outside the United States, the Food and Drug Administration has not approved it, because of its severe psychological side effects.

            Metformin, sold as Glucophage, Riomet, and Fortamet, is the most common drug used to treat type 2 diabetes, particularly when obesity and insulin resistance accompany it. It works by moving sugar from the bloodstream into the cells. It is a good drug for active diabetics because it rarely causes low blood sugar, even during intense exercise. A study conducted at the University of Hull in Great Britain showed that obese women who lost weight with rimonabant maintained weight loss with metformin. This drug combination is particularly effective in overweight people with diabetes. However, it is unlikely that the FDA will approve rimonabant anytime soon. (Clinical Endocrinology, 70: 124-128, 2009)

CUTLER ON MINDING YOUR MUSCLES

• “Do not think of the weight going up and down; instead, visualize your muscle tightening and firing during the contraction, then resisting and lengthening during the extension.”
• “To reinforce the mind-muscle connection, I practice posing the muscle I’m working between sets.”
• “Go with your own instincts. There’s not always a right or wrong way of positioning for an exercise. Find out what works right for you and your structure.”
• “Work the muscles, not the weight.”

JAY CUTLER’S TRAPS ROUTINE
EXERCISE	SETS	REPS
Upright rows	3	8-12
Dumbbell shrugs	3	8-12
Behind-the-back barbell shrugs	3	8-12

A recent study featured 12 young men, average age 26. In the first part they took a capsule containing ingredients equivalent to 3 1/2 cups of green tea three times a day, the last one hour before exercise. Other subjects got a placebo containing corn flour. The exercise consisted of 30 minutes of cycling at an intensity equal to 60 percent of maximum heart rate. In the second part of the study 11 of the men took an oral glucose-tolerance test before and after taking green tea capsules.

Those who took the green tea capsules had a 17 percent greater contribution of fat to energy expenditure during exercise than those who took the placebo. That scale of fat oxidation was over and above what usually occurs during exercise, pointing to a definite green tea effect. The second part of the study showed that green tea increased insulin sensitivity by 13 percent, which reduced the insulin response to a glucose load by 15 percent.

Another study, this one with isolated fat cells, found that green tea can inhibit the development of new fat cells. The mechanism is an inhibition of GPDH, an enzyme, along with the inhibition of PPAR-gamma, a protein that boosts bodyfat. Green tea acts as an oxidant in fat cells—but that’s good because it activates AMPK, a protein that stimulates fat oxidation in muscle during exercise.

Application: Drink green tea for health and to get leaner and/or take a green tea supplement three times a day to augment fat burning.

Nutrient Timing of Whey Protein and Creatine Increases Muscle Growth

 

What's so special about when we eat? To the average person who is not exercising, it does not really matter when you consume nutrients. While nutrient timing isn't critical to the average person, it’s essential to guys who lift weights who are looking to increase muscle mass. Muscle anabolism due to exercise and nutrient intake is influenced by various factors, such as the type of protein. For example, milk protein ingestion following resistance exercise results in greater amino acid uptake by muscle than ingestion of Soy protein.8 Others have documented that a rapidly absorbed protein such as whey is going to lead to a greater insulin and amino acid response than milk casein. Examining the science of nutrient timing in detail, it becomes clear that it's not just the type or the amount of food you eat that counts, but when you consume it in relation to exercise.

 

For example, researchers investigated the relationship between acute and 24-hour changes in muscle protein metabolism in volunteers over a 24-hour period under two conditions: (1) while resting and (2) when they performed resistance exercise and ingested EAAs (essential Amino Acids). EAA ingestion and exercise increased 24-hour muscle protein synthesis and improved nitrogen balance over 24 hours. More importantly, the difference between rest and exercise was identical whether measured over 3 hours or 24 hours. These results support the contention that acute changes in protein synthesis after resistance exercise represent small changes that occur over longer time periods, resulting in changes in muscle mass.7 Deposition of muscle protein following each bout of exercise is small and the accumulation of these small changes gradually increases muscle mass over a period of training. This gradual accumulation of new proteins may explain why changes in muscle mass with training are generally not measurable until after several weeks of training.

 

Windows of Anabolic Muscle Growth

Many people forget that pre-exercise nutrition is just as important as post-exercise nutrition. Previously, it was reported that ingestion of 6 grams of essential Amino Acids before exercise resulted in greater muscle protein synthesis than when the Amino Acids were given after exercise. The author suggested that the greater rate of protein synthesis was due to increased amino acid delivery to muscle from exercise-induced increases in muscle blood flow.9 Another study reported that when protein supplementation was consumed immediately before exercise over a period of 14 weeks, it resulted in greater hypertrophy of the knee extensors than consuming the same protein after the resistance training session.10

It’s important to emphasize that you don’t need a whole lot of protein either; researchers have noticed measurable changes with as little as 15 grams of protein before exercise. Shortly after resistance exercise, if you have not consumed protein pre-exercise, your body is in a catabolic state in the absence of a good nutritional strategy, and this phase can remain catabolic until Amino Acids are ingested. Many people like to wait till they get home to eat after exercise and some people (after intense exercise) may have a blunted appetite, which causes them to not eat.

 

New research suggests that having a whey protein shake may be the most anabolic supplement you can take. Interestingly, although the cells are primed for muscle building, a previous study reported that taking a whey protein shake before and immediately after exercise resulted in greater increases in muscle mass compared to a group who consumed whey protein in the morning and right before bed.1 Another study reported that waiting as little as 2 hours to consume a protein shake resulted in blunted muscle hypertrophy and reduced strength gains.2 An anabolic phase occurs immediately after the workout and lasts about an hour or two. New research suggests that taking a small dose of whey protein (15 grams) both before and after exercise may be the optimal anabolic nutrient timing for muscle growth.

 

Secrets of Nutrient Timing Revealed

So how big of a deal is nutrient timing for muscle growth? Researchers randomly assigned subjects to consume a whey protein shake before and immediately after exercise, while another group got a drink that looked and tasted exactly the same as the whey protein shake, but was just a placebo. Neither the subjects nor the researchers knew who was getting the whey protein and who was getting the placebo drink. There was no difference between the daily protein, carbohydrate, fat and total calorie consumption between the two groups; the only difference was a whey protein shake added before and after exercise. So how much of an effect can two little whey protein shakes make?

 

The men performed resistance exercise for 21 weeks; at the end of the study, the subjects who consumed as little as 15 grams of whey protein before and after exercise had greater increases in muscle hypertrophy than the control group. The group that consumed the whey protein before and after exercise had an increase in muscle quadriceps area of ~10 percent while the control group had an increase of ~7.5 percent. Of the muscle strength variables, whey protein intake had a positive effect only in isometric leg force production in the leg press (the increase was greater than the control group). So here you have two groups doing the exact same exercises and workouts, yet a simple whey protein shake was the only difference for those who got bigger!

 

The researchers wanted to get down to the molecular level to find out what the hell was going on. The researchers also took muscle biopsies to examine changes in gene expression from the legs of the subjects one-half hour before and 1 hour and 48 hours after exercise. So what was the difference between the groups?

 

Whey Protein Before and After Exercise Alters Gene Expression

The researchers found that levels of a protein called cyclin-dependent kinase 2 (cdk2) mRNA increased significantly after the resistance bout, but only in the whey protein group. What’s so special about this protein called cdk2? This protein is a marker of satellite cell activation. Remember, satellite cells are baby muscle stem cells that are sitting around waiting to get activated so they can merge with muscle to increase muscle mass. Interestingly, the increase in cdk2 remained elevated after 21 weeks of resistance training, but again only in the whey protein group. Therefore, it seems evident that protein ingestion close to the resistance exercise bout increases cdk2 mRNA expression and is going to enhance satellite cell activity.

 

In a separate research study, when scientists altered genes of mice to have reduced muscle gene expression of cdk2 levels, the mice were scrawny compared to the normal group.3 Other studies have shown that cdk2 inhibitors increase myostatin levels and inhibit satellite cells from being activated.4 So taking whey protein before and after exercise can really augment your strength and muscle mass gains, primarily mediated through enhanced satellite cell activations, and it seems that as little as 15 grams of whey is all that is needed. This is the first study that has reported that whey protein shakes before and immediately after exercise enhanced muscle satellite cells. An interesting finding was both groups ate the same amount of protein during the study; the only difference was the timing of the protein.

 

Super Stack: Creatine and Protein Enhance More Muscle Mass

            Researchers in Canada at the University of Regina took the research a step further. Previous research has shown that Creatine increases muscle mass and whey/casein protein increases muscle mass, so what happens when you stack both? They took older men and gave them Creatine (.1 g per kg of bodyweight), Creatine plus a whey/casein protein shake, or a placebo. The subjects trained for 10 weeks, three times a week. At the end of the study, the group that consumed the whey/casein protein and Creatine increased muscle mass more than the Creatine group alone.6

 

The whey/casein protein and Creatine group also had greater increases in bench press compared to the other groups. As I mentioned, this study used older men, but here is the good news for older men: researchers found that a combination of Creatine and whey/casein protein increased muscle mass more in older men than when given to younger men! They also used a really low dose of Creatine (8 grams a day), which was only given on training days. This study is in agreement with a previous study in which Creatine and protein consumed before and after exercise resulted in greater increases in muscle mass than Creatine alone.11

 

Another interesting aspect of the study is that the researchers alluded to the aspect of nutrient timing of Creatine. The authors suggested that taking Creatine before or after exercise seems to have anabolic effects compared to other times, much like protein ingestion. Based on these findings, it appears that the timing of Creatine is just as important as whey protein before and after resistance training.

 

Creatine Increases Muscle IGF-1

New research shows that Creatine enhances muscle growth by a new mechanism. Researchers found that when muscle fibers were in the process of forming new muscle fibers, Creatine sped up the process. The researchers found that when new muscle fibers are being formed, ATP-dependent reactions are necessary. Creatine selectively enhances ATP in cells, so this process likely sped up the muscle growth process. Multiple studies have demonstrated increasing energy demands during muscle growth. Although energy is supplied through the cooperative interplay of multiple systems, the accumulation of Creatine may facilitate maximal rates of ATP replenishment during muscle growth. Another interesting finding was that the injection of Creatine into injured skeletal muscle increased growth of regenerating muscle fibers. All these results add new insight into the usefulness of Creatine playing a major role in the muscle growth process.

 

Just when you thought it could not get any better...it does. Researchers in Canada reported that when young men performed eight weeks of resistance training, subjects had a significant increase in muscle IGF-1 expression (55 percent); however subjects consuming Creatine had greater IGF-1 expression in muscle (78 percent)! The Creatine group also had greater increases in type II muscle fibers (28 percent) than the control group (5 percent). Interestingly, the researchers found that the changes in lean muscle mass were correlated to the changes in intramuscular total Creatine levels and the changes in IGF-1 levels in muscle were related to the changes in intramuscular total Creatine levels.5

 

            The supplement market is growing faster and faster, with new products that promise gains in muscle mass but without scientific-based studies to validate these claims...it’s a gamble. The supplements that have been shown to increase muscle mass and satellite cell activity are Creatine, whey protein and leucine; they have been given the stamp of approval for increasing muscle mass when used before and immediately after exercise. It’s the two products that have consistently been research-proven to enhance muscle mass. Guys who pound the iron should be consuming both for consistent gains in muscle mass.

 

References:

1.     Cribb PJ, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc, 2006 Nov;38(11):1918-25.

2.     Esmarck B, Andersen JL, Olsen S, Richter EA, Mizuno M, Kjaer M (2001) Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. J Physiol, 535:301-311.

3.     Berthet C, Aleem E, Coppola V, Tessarollo L, Kaldis P (2003) Cdk2 knockout mice are viable. Curr Biol, 13:1775-1785.

4.     McCroskery S, Thomas M, Maxwell L, Sharma M, Kambadur R. Myostatin negatively regulates satellite cell activation and self-renewal. J Cell Biol, 2003 Sep 15;162(6):1135-47.

5.     Burke DG, Candow DG, Chilibeck PD, MacNeil LG, Roy BD, Tarnopolsky MA, Ziegenfuss T. Effect of Creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adults. Int J Sport Nutr Exerc Metab, 2008 Aug;18(4):389-98.

6.     Candow DG, Little JP, Chilibeck PD, Abeysekara S, Zello GA, Kazachkov M, Cornish SM, Yu PH. Low-Dose Creatine Combined with Protein during Resistance Training in Older Men. Med Sci Sports Exerc, 2008 Aug 5.

7.     Tipton, KD, Borsheim, E, Wolf, SE, Sanford, AP & Wolfe, RR. (2003) Acute response of net muscle protein balance refl ects 24-h balance after exercise and amino acid ingestion. Am J Physiol Endocrinol Metab, 284, E76-E89.

8.     Tipton KD, Ferrando AA. Improving muscle mass: response of muscle metabolism to exercise, nutrition and anabolic agents. Essays Biochem, 2008;44:85-98. Review.

9.     Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab, 2001 Aug;281(2):E197-206.

10.  Candow DG, Chilibeck PD, Facci M, Abeysekara S, Zello GA. Protein supplementation before and after resistance training in older men. Eur J Appl Physiol, 2006 Jul;97(5):548-56.

11.  Candow DG, Chilibeck PD. Timing of Creatine or protein supplementation and resistance training in the elderly. Appl Physiol Nutr Metab, 2008 Feb;33(1):184-90. Review.

  12. O'Connor RS, Steeds CM, Wiseman RW, Pavlath GK. Phosphocreatine as an energy source for actin cytoskeletal rearrangements during myoblast fusion. J Physiol, 2008 Jun 15;586(Pt 12):2841-53.

Nandrolone, which is fondly referred to as “Deca” (Deca-Durabolin), has the chemical name 17b-hydroxy-19-nor-4-andro-sten-3-one and is an anabolic steroid (a muscle-building chemical) that’s present naturally in very tiny quantities in the human body. It’s very similar in structure to the male hormone testosterone and has many of the same effects in terms of increasing muscle mass, without some of the more unwanted side effects such as increased body hair or aggressive behavior (http://www.chm.bris.ac.uk/motm/nandrolone/nandh.htm).


According to an article published in Newsweek International, by Jerry Adler (April 11 issue), “Anabolic steroids are inherently dangerous, no matter what else the pills may contain.” Now anyone with half a brain would know there are few things that are “inherently dangerous” or “inherently safe” in life. Androgens (i.e., anabolic steroids) don’t fall into either class, if the truth be told. But like ALL behaviors, there’s a risk-benefit tradeoff one must consider. For instance, drinking water is certainly “safe” by any measure of common sense. However, if you drink too much water during a prolonged endurance race under hot conditions, you may suffer from the effects of hyponatremia (sodium levels in your blood become disastrously low) and in very, very rare instances, you can die. Certainly, no one in their right mind would suggest a Congressional hearing is in order. Oh my, what about the kids!?



As such, upon further analysis, reasonable minds can come to only one conclusion about nandrolone and the conclusion is that when nandrolone is used at a moderate dose and treatment duration, it’s anabolic with little to no side effects! It’s definitely not inherently dangerous.


For instance, the effectiveness of a biweekly regimen of 150 milligrams nandrolone with placebo in HIV-infected men with mild to moderate weight loss was compared to its effects against a Food and Drug Administration-approved regimen of recombinant human (rh)GH. In this placebo-controlled, randomized, 12-week trial, placebo and nandrolone (150 milligrams intramuscularly biweekly) were administered double blind and rhGH (six milligrams subcutaneously daily) was administered in an open-label manner. Participants were HIV-infected men with five to 15 percent weight loss over six months and on stable antiretroviral therapy for more than 12 weeks.


Nandrolone administration was associated with a greater increase in lean body mass (LBM) by dual-energy x-ray absorptiometry scan than placebo; however, the change in LBMs with nandrolone was not significantly different from rhGH. Interestingly, rhGH administration was associated with greater loss of whole body fat mass and higher frequency of drug-related adverse effects and treatment discontinuations than nandrolone and placebo and a greater increase in extracellular water than nandrolone. Nandrolone treatment was associated with greater improvements in perception of health than rhGH and sexual function than placebo. Researchers concluded that “nandrolone is superior to placebo and not significantly different from a Food and Drug Administration-approved regimen of rhGH in improving lean body mass in HIV-infected men with mild to moderate weight loss.”2 However, the adverse effects were less with the nandrolone. Similar results for nandrolone decanoate therapy were found in women. According to these investigators, nandrolone “may prove to be generally safe and beneficial in reversing weight loss and lean tissue loss in women with HIV infection and other chronic catabolic diseases.”3


In another clinical trial, the effects of nandrolone decanoate (ND) were assessed after a two-year treatment period. Yes, you read it right, two friggin’ years!! Sixty-five osteoporotic women older than 70 years were studied. Thirty-two patients received injections of 50 milligrams ND and 33 received placebos every three weeks. All patients received 500 milligrams calcium tablets daily. What did scientists find? Compared to baseline, ND increased the bone mineral density (BMD) of the lumbar spine (3.4 percent and 3.7 percent) and femoral neck (4.1 percent and 4.7 percent) after one and two years, respectively. ND significantly reduced the incidence of new vertebral fractures (21 percent vs. 43 percent in the placebo group; p < .05). ND showed a significant statistical increase in lean body mass after the first (6.2 percent) and second years (11.9 percent). In addition, a two-year treatment with ND significantly increased hemoglobin levels compared to baseline (14.3 percent) and placebo. The science nerds concluded, “ND increased BMD, hemoglobin levels and muscle mass and reduced the vertebral fracture rate of elderly osteoporotic women.”4 Wait, did you read that? In OLDER women who were osteoporotic, nandrolone helps improve muscle mass and bone mineral density. It also reduces the risk of fractures. No ‘roid rage, nobody committing suicide, nobody throwing 45-pound plates in the gym. You mean this stuff can actually be beneficial and safe? Egads!


Even low doses work in bodybuilders. Using a randomized, double-blind, placebo-controlled design, 16 experienced male bodybuilders (ages: 19-44 years) received either ND (200 milligrams per week, intramuscularly) or placebo for eight weeks. ND administration resulted in significant increments of body mass (+2.2 kilograms), fat-free mass (FFM: +2.6 kilograms) and total body water (+1.4 kilograms).5


What about something to help improve recovery of connective tissue? Well indeed nandrolone does the trick! “Data suggest anabolic steroids may enhance production of bioartificial tendons and rotator cuff tendon healing in vitro.”6


Nandrolone even helps patients on dialysis. Medical records of chronic hemodialysis patients receiving nandrolone decanoate for greater than 30 days were reviewed. They discovered nandrolone significantly improved markers of nutritional status in hemodialysis patients. They also believe this therapy may enhance the hematopoietic or red blood cell-enhancing effects of EPO.7



So in summary, here’s what we can reasonably say about nandrolone:
Nandrolone administration in moderate doses (no more than 200 milligrams per week) can increase muscle mass, increase fat-free mass and improve the function of patients with HIV, patients with low bone mineral density and patients undergoing dialysis. In addition, nandrolone can be an effective tool in promoting connective tissue healing.
That’s what the science says!
Now what they print in newspapers may be different, for the sole reason that journalists are either too ignorant or too lazy to actually read the literature.

References

• http://www.chm.bris.ac.uk/motm/nandrolone/nandh.htm
• Storer TW, Woodhouse LJ, Sattler F, et al. A randomized, placebo-controlled trial of nandrolone decanoate in human immunodeficiency virus-infected men with mild to moderate weight loss with recombinant human growth hormone as active reference treatment. J Clin Endocrinol Metab, Aug 2005;90(8):4474-4482.
• Mulligan K, Zackin R, Clark RA, et al. Effect of nandrolone decanoate therapy on weight and lean body mass in HIV-infected women with weight loss: a randomized, double-blind, placebo-controlled, multicenter trial. Arch Intern Med, Mar 14 2005;165(5):578-585.
• Frisoli A, Jr., Chaves PH, Pinheiro MM, Szejnfeld VL. The effect of nandrolone decanoate on bone mineral density, muscle mass and hemoglobin levels in elderly women with osteoporosis: a double-blind, randomized, placebo-controlled clinical trial. J Gerontol A Biol Sci Med Sci, May 2005;60(5):648-653.
• van Marken Lichtenbelt WD, Hartgens F, Vollaard NB, Ebbing S, Kuipers H. Bodybuilders' body composition: effect of nandrolone decanoate. Med Sci Sports Exerc, Mar 2004;36(3):484-489.
• Triantafillopoulos IK, Banes AJ, Bowman KF, Jr., Maloney M, Garrett WE, Jr., Karas SG. Nandrolone decanoate and load increase remodeling and strength in human supraspinatus bioartificial tendons. Am J Sports Med, Jun 2004;32(4):934-943.
• Barton Pai A, Chretien C, Lau AH. The effects of nandrolone decanoate on nutritional parameters in hemodialysis patients. Clin Nephrol, Jul 2002;58(1):38-46.

Testosterone Supplements Decrease Abdominal Fat In Aging Men

Andropause— a gradual decrease in blood testosterone and biologically available free testosterone— is a significant health issue in aging men. It is linked to heart disease, type 2 diabetes, depression, loss of muscle and bone mass and decreased sexual performance. It is not as obvious as menopause (permanent cessation of menstruation in women), so many physicians don’t consider it a significant health issue. Landmark studies by researchers such as Shalender Bhasin and Tom Storer found that aging men increased muscle mass, decreased fat and improved quality of life from testosterone supplements. Australian scientists showed that aging men (55 and older) decreased abdominal fat and increased muscle mass without side effects following 12 months of low-dose testosterone therapy (nighttime testosterone patch). Abdominal fat deposition is part of the Metabolic Syndrome— a group of symptoms linked to heart disease that include insulin resistance, high blood pressure, abnormal blood fats, type 2 diabetes, inflammation and blood-clotting abnormalities. This was another study showing the benefits and low risk of testosterone therapy in aging men. (Journal Clinical Endocrinology Metabolism, in press; published online October 16, 2007)

 

Fiber is a key nutrient that's commonly found in plant-based foods. Not only is it crucial to good health, but fiber can help bodybuilders stay lean and build fat-free mass when combined with a bodybuilding diet rich in protein and carbohydrates.

Take in at least 25 grams of fiber each day and strive for 35 or more. Feel free to use a fiber supplement in addition to fiber from natural sources. Take note: If your current fiber intake isn't up to par, increase it gradually. Add about three grams a day per week until you reach the desired daily amount.

Here's the lowdown on what fiber can do for you and your physique.

1. FIBER IMPROVES ABSORPTION
Consuming fiber is an important part of creating an anabolic environment in your body, because fiber enhances nutrient absorption along the intestinal walls by helping to keep the walls free of undigested food. That leads to better and more efficient growth.

2. FIBER HELPS RROCESS DIETARY FAT
Many nutritionists focus on the benefits of dietary fat for bodybuilding, yet the fact remains that calorie for calorie, a high-fat diet is not as anabolic or conducive to gains in mass as a lower-fat and higher-carbohydrate diet. Saturated fat, in particular, can contribute to poor heart health and increase the storage of bodyfat. Fiber binds with some of the dietary fat in a meal and pulls it through your body.

If you're eating a fattier cut of steak, or dairy products such as cheese, yogurt or whole milk, a green salad can help neutralize some of the extra fat calories. Even if you're eating low-fat protein foods, adding fiber-rich veggies or ending a meal with a piece of fruit offers fat-fighting benefits.

3. FIBER AFFECTS CAR DIGESTION

Yams, red potatoes, whole-grain bread and oatmeal are among the best slow-burning energy foods. Not only do they provide glucose, the energy source muscles need to work and grow, but they are more slowly digested than most carb sources. Their high fiber content increases the duration of digestion of carbohydrates.

When you slow the entry of carbohydrates into the blood, the "fuel" lasts longer. This helps you stay mentally alert—an important component that contributes to increased training intensity. It is also thought to exert a beneficial effect on body composition. When carbohydrates break down slowly—the result of eating fiber at meals—the body tends to store more of the carbohydrates as muscle glycogen rather than as bodyfat.

4. FIBER INCREASES INSULIN SENSITIVITY

When you eat carbohydrates, the body releases insulin, a strong anabolic hormone. Insulin drives carbohydrates and protein into your muscles, resulting in greater recovery and growth. A potential limiting factor is something called insulin sensitivity. Muscles have receptors for insulin located on their outer edges. The greater the receptor affinity, or attraction, the better insulin can drive carbohydrates and protein into the muscles. Regular training, high levels of muscle mass and low levels of bodyfat enhance this attraction.

Fiber, especially the soluble kind, also plays a role. Foods such as oatmeal, applesauce, peas, pears and black beans offer soluble fiber (wheat bran, for example, is a source of insoluble fiber). Soluble fiber enhances the attraction and helps improve insulin sensitivity. If a lean and muscular physique is your goal, then help your body make use of its own anabolic hormones by including soluble fiber in your diet.

5. FIBER HELPS YOU EAT LESS
It's obvious that vegetables are great for all dieters, including bodybuilders ripping up. Three cups of broccoli yield only 75 calories. That's a lot of chewing for very few calories. An added benefit of fiber is that it blunts your appetite by making you feel fuller. Fiber contributes to the release of cholecystokinin, a hormone produced in the small intestine that triggers a sensation of satiety in the brain. Mixing vegetables into rice or pasta or complementing a baked potato with a salad helps curb the appetite—an important tool for all bodybuilders trying to control bodyfat by managing calories.

6. FIBROUS FOODS CAN GIVE YOU A HARDER APPEARANCE
Years ago, a shredded competitor told me adding salads and vegetables made him more cut. At the time, I assumed this was true due to reasons 2, 3 and 4. But it turns out there may be more to it. There is scientific confirmation that some fiber-rich vegetables, such as cabbage, broccoli, cauliflower and spinach, contain compounds called indoles. Indoles can lead to slightly lower levels of estrogen in males, which, in turn, leads to less water retention and ever-so-slightly higher levels of testosterone. And that can help you look harder when you diet.

7. TIME YOUR FIBER CONSUMPTION FOR BEST RESULTS
Skip fiber after workouts. The goal of post-training meals is speeding up digestion—to get glucose from carbohydrates into the blood as fast as possible to stimulate muscle recovery and growth. Having fiber in a post-training meal would slow down digestion, so save it for all other meals, including late-night snacks, which should be high in protein and have few carbs, if any.

While L-carnitine has several functions in the body, it’s best known for shuttling fat into the portion of cells known as mitochondria. Fat is burned, or oxidized, in the mitochondria in a process called beta-oxidation. Carnitine is essential for that process.

Glycine-propionyl-L-carnitine is a specialized form of carnitine that’s particularly beneficial for heart function. The heart prefers fat as an energy source, and GPLC is used therapeutically to treat heart failure and poor blood circulation. Studies show that GPLC has more affinity for muscle than other forms of L-carnitine, and they suggest that using GPLC may boost exercise efficiency by lowering lactic acid and causing fat to be used more efficiently as an energy source.

Fifteen experienced weight-trained men were given 4.5 grams a day of either GPLC or a placebo. They were also given carbohydrates to promote insulin release, as insulin fuels carnitine uptake into tissues. 

Under normal circumstances nitric oxide release occurs with turbulent blood flow, such as that induced by exercise. NO is synthesized and released in the endothelium, or lining of blood vessels. In that manner, NO inhibits the clumping of blood platelets and expands the diameter of blood vessels. The net effect is increased blood flow and, in the case of bodybuilding exercise, increased muscle pump and delivery of nutrients and oxygen to working muscle.

The study showed that NO release was significantly higher in those who took the GPLC supplement than it was in those who took the placebo. As to how GPLC works in relation to NO, the authors weren’t sure. One theory is that it inhibits an oxidative enzyme that rapidly degrades NO because of an increase in free radicals. Another theory is that GPLC augments the activity of endothelial nitric oxide synthase, the enzyme in the blood vessel walls that produces NO from arginine.

GPLC may be a useful adjunct to NO supplements, since it independently augments NO release and has no known side effects. It provides other benefits, such as increased muscle and heart efficiency, along with lower lactic acid production during intense exercise. In that sense, it would be complementary with beta-alanine, which is mainly used to control the higher acidity levels produced during exercise. GPLC also helps maintain androgen cell receptors, which increases the anabolic efficiency of testosterone. In fact, some pre-inary studies suggest that GPLC may be of use in treating male impotence.

Application: Try a few grams of glycine propionyl-L-carnitine along with your arginine-based nitric oxide precursor for a more powerful vasodilating effect—a.k.a. a full-blown pump with streakng vascularity.

 

Bloomer, R.J., et al. (2007). Glycine propionyl-L-carnitine increases plasma nitrate/nitrite in resistance-trained men. J Int Soc Sports Nutr. 4:22.

A recent study featured 12 young men, average age 26. In the first part they took a capsule containing ingredients equivalent to 3 1/2 cups of green tea three times a day, the last one hour before exercise. Other subjects got a placebo containing corn flour. The exercise consisted of 30 minutes of cycling at an intensity equal to 60 percent of maximum heart rate. In the second part of the study 11 of the men took an oral glucose-tolerance test before and after taking green tea capsules.

Those who took the green tea capsules had a 17 percent greater contribution of fat to energy expenditure during exercise than those who took the placebo. That scale of fat oxidation was over and above what usually occurs during exercise, pointing to a definite green tea effect. The second part of the study showed that green tea increased insulin sensitivity by 13 percent, which reduced the insulin response to a glucose load by 15 percent.

Another study, this one with isolated fat cells, found that green tea can inhibit the development of new fat cells. The mechanism is an inhibition of GPDH, an enzyme, along with the inhibition of PPAR-gamma, a protein that boosts bodyfat. Green tea acts as an oxidant in fat cells—but that’s good because it activates AMPK, a protein that stimulates fat oxidation in muscle during exercise.

Application: Drink green tea for health and to get leaner and/or take a green tea supplement three times a day to augment fat burning.

VITAMIN C
Your body needs this antioxidant to make collagen, the “glue” that supports joint health. If you’re sticking to the heavy basics -- squats, bent rows, deadlifts and bench presses -- you know these exercises can take a toll on your joints. Vitamin C can also help lower cortisol, the stress hormone associated with gut-busting training sessions that can cause the body to enter a catabolic (muscle-burning) state.

Good sources: peppers, broccoli, oranges, tomatoes, cantaloupe, strawberries and cauliflower.
As a supplement: Taking 500-1,000 milligrams (mg) with your postworkout meal can offset cortisol levels.

VITAMIN E
Vitamin E can decrease the amount of creatine kinase (CK) activity -- CK is an enzyme that indicates muscle damage. It’s believed a high intake of E can help reduce damage, leading to better recovery and muscle repair. One study showed that a very high dose (900 international units [IU]) could also potentially help in the storage of glycogen.

Good sources: wheat germ, soybeans, eggs, nuts, sweet potatoes, spinach and molasses.
As a supplement: Take 200-800 IU with your postworkout meal.

VITAMIN B6
Vitamin B6 converts into an enzyme that helps the body use amino acids and harness the power of glycogen -- the body’s fuel reserve of carbohydrates. This vitamin can potentially increase growth hormone output associated with hard training.

Good sources: red meat, fish and whole eggs. As a supplement: For growth hormone release, consume 10 mg immediately before training with a small carbohydrate snack.

MAGNESIUM
This rarely talked about mineral helps muscle process glycogen. It’s involved in the activation of protein synthesis and it can even prevent muscle cramps.

Good sources: whole grains, legumes, oats, soybeans, black beans and seafood.
As a supplement: Magnesium is best combined with zinc, as in the supplement ZMA, containing 560 mg magnesium and 30 mg zinc. Take at bedtime.

IRON
The most popular bodybuilding supplements are those that contain caffeine, as it jazzes up the nervous system, promoting a more intense training session. The downside is it can suck iron out of the body. Iron helps cells grow and divide -- meaning they support protein synthesis.

Good sources: red meat and veggies (preferably in combination).
As a supplement: If you’re gaining mass and eating red meat daily, you can add another 10 mg to your supplement list. Dieters who avoid red meat can add as much as 15 mg daily. You can take iron at any meal of the day.

ZINC
Miss this important mineral and say good-bye to two of the more important hormones that support gains in size and strength: testosterone and IGF (insulinlike growth factor). Zinc helps the body manufacture testosterone, a key hormone for mass, and a lack of zinc could cause a drop in IGF, another critical hormone that supports size.

Good sources: oysters, red meat and seafood
As a supplement: Magnesium is best combined with zinc, as in the complex ZMA, containing 560 mg magnesium and 30 mg zinc. Take at bedtime.

POTASSIUM
Another critical mineral for growth, potassium is perhaps best known for maintaining fluid within muscles. The benefit of the greater fluid balance is that muscles remain hydrated, and hydrated muscles are more apt to maintain an anabolic state.

Good sources: lean meat, yogurt, low-fat milk, potatoes and bananas
As a supplement: Potassium supplements come in 99 mg capsules or tablets. Taking two tablets per meal (on a five- or six-meal regimen) to add at least another 1,000 mg daily along with eating potassium-rich foods can support hydration.

CARNITINE
Bodybuilders claim carnitine is a good precontest supplement due to its ability to help funnel fatty acids into muscle where it is burned. Newer animal studies confirm it can help produce leaner animals with more muscle and less fat. Carnitine helps produce ketones in carb-controlled diets, and ketones prevent the loss of muscle mass. From a dieting point of view, it remains a viable supplement. For mass building, I speculate it may help encourage gains in mass with less-than-expected gains in bodyfat while following a mass-building diet.

Good sources: organ meat (e.g., beef liver, beef heart), lamb and beef
As a supplement: Take three to six grams daily while dieting, three grams before cardio and another three grams before training. For building mass while trying to stay lean, give three grams a try taken with breakfast.

Nutrients are critical for bodybuilding success, but never forget that there are two sources of these nutrients: whole foods and supplements. Bodybuilders often neglect one in favor of the other. A far better approach is to take both food and supplementation into account when considering micro- and macronutrients.

Steroids are categorized as bulking or cutting. Bulking anabolic steroids boost appetite among users, harden muscles groups, and stimulate bone growth. They increase strength and stamina, so that users can have more energy to perform lifting and other gym works. A different type, called cutting or lean out steroids, decreases the body’s power to store fat and raises fat burning. A study of the numerous best cutting steroids accessible in the market, PRIMOBOLAN is on the top of the list.

For professional athletes, specially those who are into body building and figure competitions, the best cutting steroids are their hidden weapons in winning contests. The best cutting steroids will supply hard muscles because they eliminate the water and fat retention, made during bulking cycle.

When you bulk up, you use steroids that give you fast muscle gains but usually coming with fat accumulation. When you bulk up, you also assimilate diet rich in calories and proteins to fuel solid muscle growth. This dieting regime also leads to body fat accumulation. As competition time approaches, you need to cut off that ugly fat retention quick and this is where the best cutting steroids get into – you will be able to get rid of that fat while you keep your muscle gains. It’s possible, of course, to lean out without the utilization of best cutting steroids but it will be a slow process. Nowadays, with the help of the best cutting steroids you can get competition ready in a very short time.

Among the best cutting steroids are PRIMOBOLAN, Winstrol and ANAVAR. These standard cutting steroids are derivatives of dihydrotestosterone, an attribute that makes them unable to change to estrogen.
If you plan to use any of these best cutting steroids, it’s very important to find out the purpose of the usage and to ask professional advice for any side effects related with utilizing them.

When two or more anabolic steroids are used at the same time, it is called "stacking". The time period in which a body builder or person uses these anabolic steroids is called a "steroid cycle". Athletes stack anabolic steroids with other drugs to help maximize the results of their cycle. It has been shown that steroid stacks can cause an even more dramatic effect on the users muscle, than when taking only one type of steroid. Different anabolic steroids have different effects on the body, so when two different steroids are introduced (stacked) together, often times you will see the muscle gaining side effects of each different steroid! These steroid cycles may also include taking one particular anabolic steroid at the beginning of the steroid cycle and finishing up with a different steroid at the end, to better enhance the users desired result. Steroid stacks have been used for years and have proven to be a more effective way to build quality muscle than when using only one type of steroid. One very important thing to note: when using more than one anabolic steroid in a stack or cycle, the risk of harmful side effects increases. Within a steroid cycle, the users will often stack other non-anabolic drugs into their program to help minimize these steroid side effects.