Applied Bodybuilding Research - 02-19-07!

Learn more from these studies about fruits & vegetables effecting weight loss, antioxidant effectiveness, low carb diets, functional food, colloidal silver and supplements...


Fruits & Vegetables Effect Weight Gain & Weight Loss

It's been suggested that eating fruits and vegetables is an effective way of triggering weight-loss. This practice is thought to be effective because eating fruits is thought to help maintain insulin levels and hormonally triggered cravings, and eating high fiber vegetables expand in the stomach and promote feelings of fullness. The net result is believed to be decreased fat intake and overall lower energy intake.

A study by Scottish researchers sought to examine the effects of fruit and vegetable consumption on weight gain and weight loss in adults.

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Researchers had thirty four males (34) and 28 females (28) for receive 0g, 300g or 600g of vegetable supplement per day. The researchers measured the food, nutrient and energy intakes of the participants for 7 days.

The researchers found that the energy intakes of participants in the groups remained unchanged but did decrease when researchers increased the amount of fruits and vegetables given to the participants.

Paradoxically, the researchers concluded that although the participants increased their fruits and vegetable intakes, their overall energy consumption and fat intakes didn't change, and neither did their body weight.

This study just reinforces the fact that while fruits and vegetables are beneficial for your health and are necessary, especially when dieting for fat loss, you must still be careful to keep your fat intake in check and your overall calorie consumption below your BMR.

BMR CALCULATOR

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Enter your bodyfat percentage IF you know it. If not, leave it blank.
Republished from http://www.tim-richardson.net/BodyForLife/analysis.html with permission.

Eat your fruits and vegetables, but watch the calories.

Source:

  1. Stephen Whybrow, Claire L.S. Harrison, Claus Mayer and R. James Stubbs. Effects of added fruits and vegetables on dietary intakes and body weight in Scottish adults. British Journal of Nutrition (2006), 95, 496-503.


Antioxidant Supplements: Not Enough Evidence?

It's well established that bodybuilding athletes have higher macronutrient needs than non-active people, but debate still rages among "experts" over the effectiveness of antioxidant supplementation for bodybuilding athletes.

While a tremendous volume of research demonstrates the devastating impact of oxidative damage on health, immune function and muscle building, and while many people in the real world see verifiable benefit from antioxidant supplementation (vitamin C, E and others) many in academia continue to claim that antioxidant supplementation is of little or no benefit. A recent research review by Australian researchers is a case in point.

    View Vitamin C Products Sorted By Top Sellers Here.
    View Vitamin E Products Sorted By Top Sellers Here.

The research review aimed to determine the antioxidant requirements of athletes and to test the effectiveness of antioxidant supplementation on oxidative stress and the associated health implications.

Researchers performed meta-analysis on the existing antioxidant research and found that while some short-term studies have shown moderate benefit, no long-term antioxidant studies have been performed, and therefore there is insufficient evidence to show a benefit from antioxidant supplementation.

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With the many anti-supplement studies being published in the past year, it comes as no surprise that emerging "research studies" like this one aim to pull the legs out from under potent and clearly effective supplements like antioxidants.

Just don't fall for it.

Bodybuilders have known for years that antioxidants work, and they work well. Continue to take them and reap the benefits.

    View Antioxidants Products Sorted By Top Sellers Here.

Source:

  1. Williams, Sarah L., et al. Nutrition Reviews; Mar 2006; 64, 3.


How To Play The Low-Carb Game...

The low-carb diet craze has come and gone and, thankfully, common sense seems to have returned. Gone are the days of low-carb crash diets and the flood of "low carb" food products packing the shelves at the grocery stores.

But low-carb diets aren't dead - in fact, they're very much alive, and they work - provided that you know how to play the game to win.

An evaluation of the existing research published in Obesity Reviews examined the existing research on obesity, weight loss and low-carbohydrate diets and showed that while these diets can present a risk of complications -

  • Like lean body mass loss
  • Increased urinary calcium loss
  • Increased plasma homeocystein levels
  • Increased low-density lipoprotein-cholesterol
  • Increased risk for nutrient deficiencies and gastrointestinal problems

- there are also some positive effects.

Low carbohydrate diets can induce a number of favorable effects, including:

  • Rapid weight loss
  • Improvements in insulin sensitivity
  • A reduction in the circulating triglyceride levels
  • Improvement of blood pressure

But that's only if you know how to play the game to win.

To safely employ these diets and reap their benefits, the study concludes that it is best to keep protein intake high while also reducing overall fat intake, as high protein intake will curb appetite, preserve lean muscle mass and improve insulin sensitivity, and lower fat intake will improve blood lipid profiles.

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For bodybuilders, a low-carbohydrate diet that induces ketosis as a means to trigger fat loss is recommended only in the final week prior to competition. This will help to ensure dietary compliance, will allow for dietary flexibility, will spare lean muscle mass from wasting away, and will deplete muscle glycogen so as to allow for glycogen loading immediately prior to competition. By keeping the duration of your low-carbohydrate diet short, you will maximize the benefits while minimizing the risks.

Source:

  1. Adam-Perrot, A. et al. The International Association For The Study of Obesity. Obesity Reviews, 7, 49-58.


Metabolically Active Functional Food Ingredients For Weight Control...

Obesity rates are on the rise around the World, and all you have to do is look around to see the proof. This rise in obesity rates is caused by many factors, including out of control eating habits, sedentary living and, as newer research suggests, possible parasitic activity.

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Researchers at the Unilever Health Institute in the Netherlands examined a number of metabolically active functional food ingredients that have been shown to influence substrate utilization and promote thermogenesis.

The ingredients, CLA, DG, MCT's, Green and oolong tea, ephedrine and caffeine, capsaicin and calcium show benefit for triggering weight loss and preventing weight gain and, although more research is needed, these ingredients have large amounts of scientific research suggesting that they offer other health benefits.

This is, of course, in direct contrast to the Government's position that functional food ingredients are essentially useless for triggering weight loss and aiding in weight control.

However, the research study noted that these functional food ingredients exert metabolic activity in specific circumstances and they therefore must be used under the right circumstances to produce effect, with a calorie restricted diet being the most obvious first requirement. Exercising is also recommended during the supplementation period.

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Ultimately, weight control isn't just about weight loss - fat loss - it is about fat loss and preventing rebound fat gain, and while the government agencies dispute the evidence, metabolically active functional food ingredients used in conjunction with exercise and sound nutrition practices produce predictable results that can be replicated, tested and proven.

Source:

  1. E.M.R. Kovacs & D.J. Mela. The International Association For The Study Of Obesity. Obesity Reviews 7, 59-78.


Colloidal Silver...

Dangerous health fads come and go every so often in the health industry. These fads are cyclical in nature - that is, they emerge, die off after a time and then, in one recycled form or another, rear their ugly heads again several years later. And, when they do re-emerge, even bodybuilders can be snared and victimized by them.

However, not all health fads - scams - are created equal. While some simply rob you of your hard-earned cash, others can actually inflict irreversible and life-long damage. Such is the case with Colloidal Silver.

Colloidal Silver is nothing more than a solution of water and finely pulverized metallic silver bits that you can drink. Marketers of these products make many promises, and most recently are starting to claim that research shows that colloidal silver has anti-microbial properties and can therefore be beneficial for bodybuilders as a way to prevent infections and flues that can derail training.

Don't believe it. Colloidal Silver is dangerous and can cause argyria - a condition whereby the cutaneous skin layer becomes discolored because of silver deposit accumulation under the skin. Scientists compare this process and the resulting discoloration as being similar to developing a photograph: the silver deposits under the skin react with the sunlight and produce a silverized effect.

Argyria: 1 Of 3

Since at least the early part of the 20th century, doctors have known that silver or silver compounds can cause some areas of the skin and other body tissues to turn gray or blue-gray. Argyria occurs in people who eat or breathe in silver over a long period (several months to many years).


Learn More... Back Next

While this may not seem harmful, consider this: the effects are permanent.

The fact is, while colloidal silver is again being marketed as a miraculous cure-all for every disease known, it doesn't work, and no scientific evidence backs its use. Worst of all, it's harmful and can ruin your life.

Battling bacterial infections and preventing colds and flues that may result from training is best achieved through sound nutrition, intelligent supplementation and adequate rest and reduced training volume.

Source:

  1. White, J.M.L. et al. Severe Generalized Argyria Secondary To Ingestion Of Colloidal Silver Protein. Clinical and Experimental Dermatology, 28, 254-256.


Supplements & Food: You Get What You Pay For...

Struggling bodybuilders everywhere know how difficult it is to maintain a perfect diet and use the best supplements on a tight budget. The fact is, bodybuilding friendly food can be expensive and supplements often push finances to their limits.

For this reason, many bodybuilders pinch pennies, hoping to get food and supplements at cheap prices. While this is understandable, it's not wise and, to borrow a phrase,

"There's No Free Lunch."

A scientific study conducted by French researchers showed that high-energy, low-cost diets are significantly lower in beneficial nutrients and are even associated with higher rates of heart disease, obesity and type II diabetes.

So how is this relevant for bodybuilders and what's the take-away message?

It's simple: when you buy food and supplements, you're paying for the nutrient content, not the total calorie content. Not all foods are created equally - the differences are important. Select high-quality protein sources from fish and lean meats, high quality carbohydrate sources from yams, oatmeal and brown rice, and high quality fats from salmon and nuts and seeds.

Food Calories Protein Carbs Fats Details
Yams 118 1.5g 27.9g 0.2g [ Go ]
Oatmeal 368 14.2g 66.1g 7.1g [ Go ]
Brown Rice 370 7.9g 77.2g 2.9g [ Go ]
Salmon 142 19.8g 0g 6.3g [ Go ]
Fish
Meat
Nuts & Seeds
Food Nutrient Database

While foods provide proteins, carbohydrates and fats, the nutritive value per protein, carbohydrate and fat can be dramatically different from one food to the next in terms of quality. So, while nutrient dense food is often expensive - especially high-quality meats - it's worth it to pay a premium for the higher quality goods.

High-Quality Meats
Click Image To Enlarge.
It's Worth It To Pay A Premium.

When it comes to supplements, the same thing is true: you get what you pay for, and it's usually true that you'll be disappointed whenever you think that you're getting a discount. Many so-called discounted supplements contain low-quality ingredients, and while you're still getting calories, you're mostly getting empty non-functional calories that won't do anything but hold you back.

RELATED SECTION
#1 Food Nutrient Database #1 Food Nutrient Database
Find out how many grams of protein, carbs and fat are in the foods you eat, along with the full vitamin and mineral profile. This database contains data from the U.S. Department of Agriculture, Agricultural Research Service.
[ Click here to learn more. ]

Source:

  1. Andrieu, E, et al. European Journal Of Clinical Nutrition (2006) 60, 434-436.

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