Health & Nutrition Facts for Bodybuilders

Milk has nutrients that promote growth in children, including whey protein, casein protein, calcium, and phosphorus. Researchers from the University of Copenhagen in Denmark found that whey and casein stimulated growth by diverse mechanisms. Whey protein increased blood insulin, which is an significant hormone for moving amino acids into cells and stimulating protein synthesis. Casein increases insulin-like growth factor , which is a potent growth-promoting hormone that affects tissues all over the body. The study examined the effects of modified milk products that were high in whey or casein and had high or low quantities of milk minerals. Whey and casein in milk increase growth-promoting hormones, while milk minerals have no effect on anabolic hormones.

Milk. Your brain needs an amino acid called tryptophan in order to make serotonin, a neurotransmitter that has happy-making and calming action. It works by conserving the brain's serotonin. Dairy foods are a great low-fat source of tryptophan, but you can also find it from poultry and nuts, especially peanuts . Turkey. Turkey is high in phenylalanine, an amino acid which the brain converts to dopamine. Dopamine elevates mood and motivation and prevents depression. A recent study demonstrated that phenylalanine was as effective as an antidepressant drug. As well as turkey, phenylalanine is found in majority of protein foods. Liver. It is one of the richest sources of vitamin B6 , which you need to convert the phenylalanine from the protein you eat to mood-enhancing dopamine and adrenaline. If you don't get enough vitamin B6, you'll probably feel down and your stress levels will increase. You can also get the amount of vitamin B6 from brown rice or other whole grai

The Jelly beans have the property to give you the extra juice you need to guarantee for a better body. Researchers at the UC Davis Sports Medicine Program in the US tested the effects of water, sports drinks, carbohydrate gels and jelly beans on cyclists over a distance of 10km and found that those fueled on the colorful confectionery were not only 38 seconds faster but recorded the highest overall power output. The specialists advise half a 25g packet per 20 minutes of exercise . These jelly beans are quite comfortable to consume and have a nice flavor.

If before workout you fail to warm up, you are risking injury. You need to get the blood flow started and to loosen your muscles. There are a few recommended practice lifts with almost no weight. Here are some tips to warm up the muscles : Pecs/Triceps- Do a few benches with just the bar, and also a few cable pressdowns with about10pds. Biceps- Do a few curls with just the bar, then add 30pds and warm up with that. Legs- Do some light squats with just the bar and some light squats. Upper back- Do some light lat pulldowns to stretch your lats.  Many bodybuilders and athletes, when warming up, increase gradually the weight up. For example, for the bench press they warm up with just the bar, then 145, then 180, then 200, and then begin their real sets. While there is nothing really wrong with this many elite bodybuilders avoid these types of warm-ups because you’re expending energy that could be used for lifting. It is better to keep the warm-ups sweet and simple. Stretch

An interesting and original workout approach of the famous soccer player David Beckham: Week one 5-minute run intervals Intensity 85% maximum heart rate Rest 4 minutes Sets 3 Week two 2-minute run intervals Intensity 90% maximum heart rate Rest 2 minutes Sets 7 Week three 1-minute run intervals Intensity 95% maximum heart rate Rest 1 minute Sets 15 Week four Sprint 60m, turn around & sprint back Intensity 20 seconds out, 20 seconds back Rest 1 minute Sets 8-10 Week five 60m sprints Intensity 100% maximum heart rate Rest 10 seconds Sets 8-10

According to several recent studies alcohol seem to be good for the brain. Even if the immediate effects of alcohol may be the opposite, in the long term researchers found it actually improves mental function .The effects of wine’s polyphenols on cognition are well known, but a new research has looked at the impact of alcohol itself. It reduces hardening of the arteries , thickening of the blood and inflammation, which will improve blood flow to your brain. However the timing and dosage is of major importance. Don’t drink 5 pints before business meeting :)

Fig has neutral thermal nature, it is a fruit with sweet flavor. As a healer it influences the stomach and spleen-pancreas and moistens the lungs and large intestine. Fig has detoxifying action and is used for skin discharges and boils . It is one of the most alkalizing foods, it balances acidic conditions that result from a diet rich in meat and refined food. For dry cough , signs of lung heat, asthma, or sore throat, drink a cup of the water and eat 1-2 figs from a lightly cooked fig soup several times a day. The high mucin content of figs makes them a soothing laxativ e for treating constipation, especially the "fluid deficiency" type. Figs also clean the intestines and treat dysentery and hemorrhoids. Milk from the unripe fruit applied twice daily straight to warts helps to remove them. For toothaches, fresh fig can be rubbed into the gums for healing effect.

Chromium picolinate is often promoted as having the ability to even out blood sugar levels while enhancing the body's fat burning . Some studies have shown that adding chromium to a person's diet may help to normalize sugar levels in diabetics, but not in everyone. It is an ideal supplement for more mature adults, as the body absorbs less chromium as we age. Chromium picolinate may also be helpful in suppressing appetites and cravings. Additionally, it has been shown to build muscle and trim fat simultaneously. If taken with exercise and as part of a calorie-controlled diet, the results can be noticeable. Dosage should not exceed 1,200 mcg per day, as this may result in liver and kidney problems. Pregnant or nursing women should avoid chromium picolinate.

Calves are unlike most other body parts- this part seem to thrive on high volume workouts . This is why it is recommended to keep the reps at a high level. It is because they’re used every day when we walk, so you really have to work with them in order for them to grow. A lot of people feel that by angling their feet differently they can act on the different muscles in the calves. It can be effective, but is certainly not the best way. The best method is to change your stance- rotate between using a wide and a narrow stance. A narrow stance stresses the outer head of the calf; a wider stance places more force on the inner calf. Main Exercises: Standing calf-raises: Great way to work the calves. Change the rep routine around constantly. Donkey raises : An old and efficient exercise. Calf-machine: An alternative to donkey raises

Persons with low HDL-cholesterol levels can have three times greater risk of heart disease. The key to increase HDL levels with routine changes is to respect the following strategies of living: Drink Beer . Perhaps it is not the best for your abs, but it certainly has its benefits. Dutch researchers found that men who drank two pints a day increased their HDL levels by 7% after 10 days, and by 12% after three weeks. And this effect has been noticed over and over again. Use Calcium Supplements. The stronger your bones are, the stronger is your heart. People who took a daily 1,000-mg calcium supplement had a 7% rise in HDL levels, according to several studies. Calcium interferes with assimilation of fat from the diet and decreases fat mass in the body, both of which may help increase HDL. Do Squats Exercises . A research studied the impact of weight training on older men and its was proved that men who did lower-body work – squats , leg extensions, leg presses – twice a wee

Cherries are fruits with warming thermal nature. They have sweet flavor, increase energy , tonifie the spleen-pancreas, and prevent involuntary seminal emission. Cherries are a well-known remedy for gout, arthritis, and rheumatism. They also help defeat numbness in the limbs and paralysis as a result of rheumatism. Part of their action in rheumatic disorders occurs from their aptitude to eliminate the surplus of body acids. Cherries are most beneficial for treating disorders accompanied by coldness , such as the feeling of perennially cold. Richly supplied in iron , cherries are frequently used to improve the blood quality and treat anemia.

It is a fact that keeping up with your day by day dental hygiene helps you avoid heart attacks. The links between gum disease and heart problems have been getting a brush up recently, and now it’s been proved. Cleaning your teeth twice a day reduces your risk by 70%. Poor oral hygiene increases bacteria that causes soreness in the body responsible for pump disease . So avoid heart problems and develop a Hollywood grin with just two brushes a day and you will have a pretty and healthy smile.

The sun blesses our planet with life. In addition to washing the world with light, power, and warmth, its effect is felt right down to the molecules within our body chemistry which effort is to enhance the health of body, mind, and spirit. The sun provides 98% of all the energy on earth. The other two percent is geothermal, originating in the earth’s hot liquid core . Light is in fact a relatively small portion of the massive energy the sun produces. There list is extracted from work done by Doctors Agatha and Calvin Thrash at their Uchee Pines Health Institute in Alabama. Vitamin D is often referred to as the sunshine vitamin because it results from a sun-induced chemical reaction which converts cholesterol and ergosterol in the skin to vitamin D. Since this reaction uses cholesterol it reduces the stores of cholesterol in our body. Vitamin D plays a vital role in the absorption of calcium and utilization of phosphorus which are essential for strong bones and teeth. It

Many studies show that the people with the largest waist sizes have the most risk of acquiring dangerous disease. The proof couldn’t be more convincing. According to the National Institutes of Health, a waistline larger than 40 inches for men may lead to heart disease and diabetes. Another study concluded that for maximum health, a man needs to keep his waist size at no more than 35 inches. When your waist grows larger than 35 inches, you’re at higher danger of developing two or more risk factors for heart disease. And when researchers examined a series of data in this sphere they discovered that men whose waists measured more than 36.8 inches had a significantly elevated risk for myocardial infarction , or heart attack, in which an area of the heart muscle dies or is totally damaged by a lack of bloodflow. Men with the biggest bellies were at 60 percent higher risk. It is alarming because the average American man’s waist size is a ponderous 38.8 inches, up from 37.5 in 1988..A

If you are on a diet of fruits and vegetables only, it is likely that your total protein intake will have about 5% of calories or even slightly higher. Adding a small quantity of nuts or seeds results in a slight increase in protein intake percentage. For example: A meal of 10 peaches (420 calories) yields 7 grams of protein. Another meal of 10 bananas (1,085 calories) supplies 12 grams of protein. A bowl of soup made from 3 tomatoes blended with 2 cucumbers calories) supplies more than 7 additional grams of protein. A pint of fresh-squeezed orange juice (225 calories) offers nearly 3.5 grams of protein. One medium head of lettuce (about 50 calories) provides about 5.5 grams of protein. Even if we have only eaten 1,930 calories so far, the total protein consumed is 35 grams (over 6% of calories). In this case it is recommended for total calorie consumption to be higher than most official recommendations. This is because an increased calorie intake when accomp

The chronically bored persons are twice as likely to die of a heart attack others. Here's how to engineer your downtime to maximize your health. Live music has proved to reduce blood pressure and relieve stress . Your brain is constantly processing, paying attention to the present moment and in this case there is no better distraction from everyday worries than live concerts. l Rock Concerts maintain a healthy weight. Obesity was linked to low levels of the brain chemical dopamine and short bursts of loud music augment dopamine production. Classical music boosts your brainpower. Researchers found that listening to short passages from Vivaldi increased peoples’ memory performan ce by up to 20%. Acoustic gigs aid your cool-down . Listening to music below 100bpm reduces your heart rate by 20% and increases your sensitivity to recovery.

Bananas have very cooling thermal nature, they are sweet in flavor. These fruits have the property to lubricate the intestines and lungs, to treat constipation and ulcers. They are beneficial for conditions related to thirst and dryness. For dry lung conditions and dry cough, eat bananas that have been sliced and cooked into a thick soup. Before their completely ripe stage, bananas have an astringent property: use partially ripened steamed bananas for diarrhea , colitis, and hemorrhoids. For hemorrhoids, steam the whole banana until very soft and eat one organic banana with skin twice a day on an empty stomach. Bananas detoxify the body . In addition, their cold nature and high sugar content are helpful in the treatment of drug addiction (especially alcoholism) marked by heat signs and sugar cravings during withdrawal. Rich in potassium, bananas are used generally for hypertension. Because they can reduce blood pressure, are easy to digest, and also moisten dryness, bananas

Bodybuilders and athletes know that neck is a very dangerous muscle to train. This is mainly because it can be seriously and quite easily injured . This is why it’s usually safer to let it grow at its own pace. However, there are some who persist on training it, so for them there is a safe way to train it. It is called - neck curls. You lay down on a flat bench , with your head hanging slightly off the bench. Take a weight plate and place it on your forehead. Now, making certain your neck is relaxed and entirely extended downwards, slowly curl your neck upwards, almost like you’re trying to touch your chin to your upper pectorals. Then slowly lower it down. Make certain you aren’t lifting off the bench . The key to this exercise is to use a moderate weight. Don’t start by throwing on 25pds. Start off just doing them without any weight, then slowly adding. Once you are using a 45pd plate, you are pretty much stuck at that weight. You may want to try putting a dumbbell again

Testosterone is a highly anabolic hormone that acts by binding with androgen receptors. This signals the cell nucleus to augment the synthesis of new proteins . Until recently, scientists and physicians looked at the role of testosterone in muscle metabolism at a very superficial level. They suppose that a normal blood testosterone level meant that the system was functioning normally and even optimally. Advances in cellular biochemistry showed that the system is much more complicated. Activation of specific genes and hormone receptor sites are more imperative than circulating levels of hormones and chemical growth factors. Besides, hormones such as testosterone, human growth hormone , and IGF-I must work together to make the optimal effect. A Korean study showed that androgen receptors in the gene controlling them were activated best in the presence of IGF-1. IGF-1 is a potent growth factor that works in combination with growth hormone to promote muscle hypertrophy. I

There are a series of nutrients that decrease cholesterol and saturated fat in the blood and arteries. These are lecithin, vitamin E and vitamin C , and niacin . These nutrients function efficiently in cleaning the arteries when taken in whole food. Lecithin is found in most legumes , particularly in soybeans. Both soybeans and mung beans are recommended by numerous researches and mainly by Chinese medicine for cleansing arteries, although nearly all beans, peas, and lentils are helpful. This is partly because legumes are a good source of choline, a lipotrophic agent that controls fat metabolism ; choline is also a main component of lecithin. When heat symptoms occur with arterial problems , the cooling qualities of soy and mung bean sprouts are useful. These sprouts are usually found in grocery stores and markets with well-stocked produce. Sprouts are also an excellent source of vitamin C, as well as cabbage, parsley, bell peppers, and citrus. Eating the white insides

Avocados have a cooling thermal nature they have a sweet flavor, build the blood and, harmonize the liver, lubricates the lungs and intestines. They are a natural source of lecithin , and are often considered a brain food. More than 80% of its caloric content is easily digested fat, primarily in the form of monounsaturated oils. Persons with cravings for oils but which digest poorly with most fatty foods can usually tolerate avocado. Avocados are rich in copper , which aids in red blood cell formation and it is a nutritious protein source often recommended for nursing mothers. Avocados are also a remedy for ulcers and are known to be effective for women in the skin care procedures.

Cardiovascular health is very important for bodybuilders and anabolic steroid-using athletes. As we know certain anabolic-androgenic steroids are associated with unfavorable changes in cholesterol, heart attacks and heart failure are some of the most frequent causes of sudden death or serious injuries. Elite bodybuilders and many other anabolic steroids users have suffered heart problems. The term”Cardiovascular” refers to the heart and the blood vessels. Heart damage is generally caused by ischemia (oxygen deprivation) but can also be electrical in nature, as the heartbeat is generated by an internal conduction system that accelerates and decelerates to meet the circulatory command of the body. When the electrical signal is disrupted, the heart does not beat well or if the disruption is severe enough, may not beat at all. Ischemic damage o f the heart s often due to a increase of plaque in the arteries, but may also be due to inappropriate vasoconstriction. Many abusers of c

Caffeine is considered by many most effective weight-loss supplement on the market. Not only is it a performance enhancer , but it also speeds up the rate at which fat is broken down within the body, which will assist you burn a higher percentage of calories from fat during workout. If your body draws on fat stores rather than glucose stores while you're working out , your glucose levels stay stable, which means you still feel less hungry. Don't just head down to the local stores, when it comes to caffeine , you must take the right kind, at the right time, in the right amount, with the right blend of corresponding supplements. Caffeine in coffee form is ineffective for fat burning; the other ingredients in coffee get in the way of its performance- enhancing effects. The most effective form of caffeine for weight loss is an herb called guarana. Guarana is a tropical plant found in the Amazon jungle, where native population have used it for hundreds of years. Guarana co

Running. When you're out on the cardio trail, 80% of the work is done by your diaphragm. Several reasearches demonstrated that strengthening your diaphragm improves your breathing and your endurance. To exercise your diaphragm, it is advisable to practice coordinated breathing. Start by breathing in for two steps and breathe out for the next two. Advance to three-three, then finally four-four. Swimming . Breathing in less water is a good place to start and fewer breaths will get you from end to end quicker. Studies at the A study found that swimmers who decrease the frequency of their breaths improve the delivery of oxygen to their muscles. Build up your lung power by increasing the number of strokes per breath, until you can finally manage eight strokes. Cycling. Many professional cyclers have a lung capacity of eight litres, which is two litres above average. Although this in part depends on genetics, you can train yourself to be more efficient. Use a weightlifting te

Lifting weights can eventually damage cardiovascular health by hardening blood vessel walls and decreasing their aptitude to stretch and contract as the heart pumps blood through them. Even a single weight workout increases blood vessel stiffness. Weight-trained bodybuilders have stiffer arteries than people who don’t lift weights. This can boost the load on the heart when it tries to pump blood. Heart experts are concerned that years of building extreme muscles could have long-lasting effects on the blood vessels and heart. High blood pressure from weight training might also obstruct blood vessel metabolism and increase the threat of deadly blood vessel wall tears called aneurisms. Japanese researchers found that upper-body weight training exercises increased arterial stiffness, while lower-body exercises didn’t. But it is just one study. In essence it is a known fact that stronger people live longer than weaker people. Also, a thorough review specialized sources failed to re

Copious amounts of sleep may cause lethargy, but nevertheless sleep   is still a man’s most important friend when it comes to reducing stroke and risk of heart disorders However, over 25% of population experience some sort of insomnia and all of us experience troubled nights at some point in our lives. Out of several different activities tested in a research, cycling at 75% of your maximum heart rate, for 20 minutes, four times a week was found to be the most successful way of bringing your sleeping habits under control.

Apricot is a fruit that has neutral thermal nature. It has a sweet-and-sour flavor. Apricot has the property to moisten the lungs and it increases the fluids . It is mainly used for dry throat, thirst, asthma , and other lung conditions when there is fluid deficit. Because of its high copper and cobalt content, it is usually used to treat anemia. Apricots originated in China, where they are considered weakening if consumed in large quantities. They must be used carefully during pregnancy, and avoided in cases of diarrhea.

Romaine. (Cancer Prevention) This celery-flavored green is one of the best vegetable sources of beta-carotene—712 micrograms per cup. Recent studies showed that high levels of beta-carotene impends the growth of prostate cancer cells by 50 percent. Arugula (Bone Health) . One cup of these mustard-flavored leaves has 10 percent of the bone-building mineral that can be in a glass of whole milk and 100 percent less saturated fat. There’s also some magnesium which assure more protection against osteoporosis. Watercress (Protects the Pipes) . It’s a pepper-flavored filter for your body. Watercress contains phytochemicals that may stop cigarette smoke and other airborne pollutants from causing lung cancer. Endive (Heart Health) . It’s slightly bitter but it offers twice the fiber of iceberg lettuce. A cup of endive also provides almost 20 percent of your day by day requirement of folate. People who don’t get enough of this vital B vitamin may have a 50 percent greater risk of

Reactive Strength represents the capacity to change quickly from eccentric to concentric exercises. An example would be landing on the ground and right away jumping upward. Another example is displayed when throwing punches in combination. After throwing a right cross, you will instantly reverse the motion of your body as you follow with a left hook. Reactive strength utilizes the stretch shortening cycle. The stretch reflex begins with an eccentric phase, where the muscle increases in length under tension. During this stage, the body stores prospective kinetic energy . If a concentric action instantaneously follows the eccentric action , the kinetic energy will increase the force of the concentric contraction. The stretch shortening cycle is similar to the action of a rubber band. When you stretch a rubber band (eccentric), you accumulate energy. As soon as you let go the band (concentric), the energy is utilized with a strong snapping action. The stored energy create

Beetroot . Beetroot juice has a strong taste and a dark, red colour and is usually mixed with other juices such as carrot, cucumber, apple or celery. It is an excellent all-round ionic and blood and kidney cleanser, as are the green beetroot leaves, if you can get bold of them. Cooked beetroots can he used for juicing, but raw are far belter. Beetroot juice is rich in vitamins B1, B2, B6 and folic acid (part of the B group), and the minerals calcium, magnesium, phosphorus, potassium. sodium and zinc. Carrot . The thick, bright orange juice of carrots is a mainstay of mixed vegetable juices, as its sweetness combines well with other varieties of juice. Drunk on Its own it has a slightly spicy taste and is delicious with a few sprigs of fresh chopped herbs. It is renowned for its ability 10 cleanse the liver of excess fats, and can aid digestion. Carrot juice is very high in beta-carotene, particularly so in more mature carrots, and rich in the minerals calcium and magnesium. C

Most women dislike fat men , and excess adipose tissue interferes with metabolic health that is responsible for erections and testosterone levels. Researchers from Australia concluded that overweight men often have lower levels of testosterone and the biologically-active free testosterone. To make matters worse, age-linked declines in testosterone take place faster in overweight and obese men. Obesity increases risk factors linked to low testosterone levels, such as obstructive sleep apnea, insulin resistance, and type 2 diabetes. Excess body fat, predominantly in the abdomen, interferes with hormones that manage the reproductive system and decreases sperm quality. Weight loss increases testosterone and free testosterone and improves sexual health . The general conclusion is that obesity is bad for your sex life.

A spotter during your training can be either of valuable benefit or totally useless. An adequate spotter will know when you are in trouble on your reps and require extra assistance. A bad spotter will either not recognize if you are in trouble or will spot you from the very beginning. Remember that you want to be lifting weights and if the spotter is helping you on each rep, it means two people are doing the same job. An example of a good spotter would be the exercising on the bench press. A good spotter will support you unrack the bar for you not to waste a lot of energy with this exercise . The spotter will hold it while you are stabilizing yourself, then take away themselves from the process when you are ready to carry on with the exercise. They’ll only help if you’re struggling on a rep , or when the bar might be slipping from out of your hands. One common mistake is for people to become dependent on their spotters , almost to the degree that they’ll refuse to do a cu

Apple has cooling thermal nature, sweet-and-sour flavor. It reduces heat, especially summer heat and, creates fluids for the body in general, but particularly to moisten dryness and cool heat in the lungs— protects the lungs from cigarette smoking; stimulates appetite. Apple also has the property to remedy indigestion—this ability is due in part to the presence of malefic and tartaric acids in apples, which hold back the growth of ferments and disease-producing bacteria in the digestive tract. It contains pectin, which removes cholesterol , toxic metals such as lead and mercury, and the remains of radiation. This fruit is beneficial for low blood sugar conditions and emotional depression associated with it. A poultice of grated apple over the eyes for twenty minutes helps relieve inflammation and irritations such as sunburn or a eye disorder called "pink eye." Apples and their juice are also cleansing and favorable for the liver and gallbladder by softening gallstone