Nitrogen Balance and Muscle Gain
An exam question I have set for my undergraduates for the last couple of years, in that question I wanted to know that how do proteins differ chemically from lipids and carbohydrates.
The answer of this question is – while carbohydrates and fat comprise Carbon, Hydrogen and Oxygen, proteins also contain nitrogen. We can use measures of nitrogen in the body for this reason and count the similarity of an individual’s protein intake.
WHAT IS NITROGEN BALANCE?
Nitrogen balance does not essentially mean someone who is taking in the same amount of nitrogen as they are using. The measure of subtraction of nitrogen output from nitrogen input is means the nitrogen balance. On the other hand ‘Negative Nitrogen Balance’ is refers to when taking nitrogen is less than excreting. A negative nitrogen balance is connected with malnourishment and overtraining that means catabolic processes are ignoring anabolic ones. Besides, during the periods of adequate and particularly over nutrition a positive value is generally found, also when the opposition training acts as a incentive for nitrogen/protein accrual. The possible fates of protein and how nitrogen present in the body we show it by below figure.
MEASURING NITROGEN BALANCE?
For both of the intake of nitrogen and excretion measuring nitrogen balance is at best a guess. Loss of nitrogen is generally measured by using urine, faecal and sweat nitrogen content because of the incorporation of nitrogen into urea as shown in the figure above. By the through of exhalation losses may also occur although it be truthless by the errors in this measurement during the exercise. Other issues have been found by various identifier. Such as one identifier identified by wolfe et al (1984) who found that without increasing urea production light exercise incremented the oxidation of leucine. If this is a matter, then for keeping of muscle tissue protein is needed and it may not be more important.
Other technique which are possibly more accurate they use tracer techniques and this techniques is use radioactively labeled tracers that are either ingested or inflused. It is possible to the amount that is needed for getting a balance with the amount that it is given off, by infusing an amino acid with a radioactively labeled atom such as carbon(C2), hydrogen(H2) or nitrogen(N2) atom into an individual. The oxidation and degradation of amino acid of the whole body is to measure by measuring the amounts of radioactive element such as carbon(C2) or nitrogen(N2) in the participant’s breath or urine, and it is possible then.
Now a days, a recent technique is followed by being engaged in a number of studies to look at protein necessity. This method is known as the indicator amino acid oxidation (IAAO) method. A short description of this method by those two person who have done a lot of work in this area since, later on we will discuss some of which.
“The indicator amino acid oxidation (IAAO) method is based on the concept that when 1 indispensable amino acid (IDAA) is deficient for protein synthesis, than all other IDAA, including the indicator amino acid, will be oxidized. With increasing intakes of the limiting amino acid, IAAO will decrease, reflecting increasing incorporation into protein ”
Try this harmony, if you didn’t get that. We have a nightclub (you rmuscle) where the doormen stop letting in guys (indicator amino acid) into the club as it has fully a lot of men in it (muscle fibers). Hence outside the club there is an amplification of guys who can not get inside for that reason they get oxidised (couldn’t think of an analogy for that one… feel free to give to suggestion!). By the way, this kind of guy can get into the club when they have a girl with each of them (here girl means essential amino acid) because in this way they are complete…. so! We get less amount of oxidised guys from outside and more incorporation into the club, if we get a coach load of girls for coming down and each of one goes inside with one of our extra guys (MacDonald, 2011).
Hopefully you followed that. If you know anything about complete and incomplete proteins you understand that. We see that foodstuffs are higher in leucine on the top of this which gives us a lower (good) IAAO. By using the IAAO method studies shown that a higher metabolic availability (MA) is present in the casein than soy protein (Humayun et al, 2007) so may be it is a good method right…..? In old studies the IAAO method are finding errors by other methods and the results are seemingly supporting what strength trainers have known for years. This IAAO method is using in the studies. Later on we will look at this.
FACTORS AFFECTING NITROGEN BALANCE
Many things will affect on nitrogen balance and also affect on the amount of protein that is needed for maintaining this. Energy intake and carbohydrate status are the two major factors. So that you have an idea of whether possibly you need highly protein based on your situation I have included this section. Very often I see that one kind of person who want to gain muscle, for that they still train for it and in a week they play football for 2-3 times. Besides at the same time, they also trying to get lean for a holiday for that reason they have reduced carbohydrates because of some internet craze diet sometimes they drastically.In these circumstance, with low carbohydrates and high energy expense or simply not high enough because of vastly strength exercise the amount of protein needs are drastically increased.
From Lemon and Mullin (1981) a figure is added in below that shows vapor urea nitrogen (mg/h; a measure of nitrogen loss) in 3 different conditions. As you can see, low muscle glycogen levels are highly increased for that nitrogen are losses. Put a note that if one person attacked with very well fat, I would expect to see a blunting of this nitrogen loss that signifies the oxidation of amino acid.
POSITIVE NITROGEN BALANCE
It is clear to all that different people have different goals also training modalities i.e. recommendations for protein intake will vary accordingly. Endurance trainers actually try to break down a big amount of protein and then also have to need increased the amount, although strength and strength trainers may want to grow muscle size so they want extra protein for muscle growth. I want to tell something for endurance athletes, especially for females, time and time again is that taking protein is not help them to ‘bulk up’. Similarly, I trying for a lot time for endurance athletes for give a knowledge that destroying protein is need immediately after the training is beneficial not only because of it will ‘rebuild their muscle’ but also because of it will stimulate synthesis of new enzymes (proteins) and also mitochondrion (in plural number it is mitochondria) which is part of adding to training!
May be it is need to discarding nitrogen balance (which is employing less accurate measured) from future meta analysis as I have cover it previously in older studies. Besides, studies are only for maintaining nitrogen balance but it not give us a sign of the optimum protein intake for muscle gain! In general studies they are trying to calculate the necessity of minimal protein for maintaining nitrogen balance, but this does not equalize clearly to an optimal protein intake. Oftenly the strength athletes/trainers and bodybuilders interest is on the muscle hypertrophy that will require intakes well beyond levels and for protection it is required. Interestingly,there is an approval to suggest that protein intake is may be occurred by nitrogen balance that fall below those things that is needed to optimize bodybuilding and performance measures.
A one of the commonly cited study is given below. Individuals go into a negative nitrogen balance very easily by undertaking a new, unknown, training schedule but that after about 2 weeks this normalises. This is showed by Gontzea et al (1975). This training was more patience based but, still we do not know what is the difference would be if we were using strength exercise or the goal was muscle hypertrophy.
PROTEIN INTAKES FOR POSITIVE NITROGEN BALANCE
For measuring the similarity of protein intakes new techniques are becoming available as it is mentioned earlier. “Evidence that protein requirements have been significantly underestimated” is a title of a paper that was published by Elango et al (2010). By using the IAAO method this paper shows that the necessity of daily protein are being grossly underestimated by other methods and that “there is an important need to reassess recommendations for protein intake in adult humans”. For sedentary individuals the demand value should be nearer of 1.2g/kg per day in this study they found it. Therefore, it is safe to assume for athlete’s needs if this technique is used to count, the recommendations might be higher.
A paper was published by Lemon (1996), recently from where information based the guidelines for exercise individuals are make up. A suggestion for those people who are related with regular endurance exercise are 1.2-1.4 g protein/kg body mass/d and for strength exercisers it is 1.7-1.8 g protein/kg body mass/d. Therefore,in next years may be we see that these proposals are rising up to match what strength athletes are naturally using those things that looks like to be around 2-2.5g/kg. In my concept, also the trainers who are not using the drug, the amount of 1.5-2g per pound are well in excess of what is needed. Protein which is intaked in a large amount it is simply lead to a large disruption and production of urea (waste product) whereas more skillful is with the normal, optimal, intakes of protein and salvage of urea via urea hydrolysis (Fouillet et al, 2008).
An unfortunate thing is for determining which is the ‘better’ in relation for achieve the goals that they declare in the outline they have and for that only look at 2-3 levels of protein in their studies. From studies we learn that for strength and size gains 2.5g/kg BW of protein is better with 1.2g/kg BW, but when 2.5g/kg is better than 2g/kg or if 3g/kg would be better still then do not tell us. Only six months ago a study was published that directed at the Human Performance Laboratory, Birmingham, looked at the effect of the increment of restricted diet protein on abidance to intensified training. Witard and colleagues both of them examined the effect of increased protein intake on short term decrements in endurance performance during a block of high-intensity training. The amount of BW protein is different between control group and intervention group. The control group consumed 1.5g/kg BW protein while the intervention group is 3g/kg BW.The group concluded that –
“Additional protein intake reduced symptoms of psychological stress and may result in a worthwhile amelioration of the performance decline experienced during a block of high-intensity training”.
In the same week many people do both run, cycle, play football and weight train all of these, with this sense many people ‘cross train’ for that reason again I include this thing.
Few people say that eating a very high protein diet manufactures is a helpful anabolic hormonal conditions and it is this reason that one person should deplete more than . It is recommended by experts. However, this does not looks like to be this event and actually at the expense of carbohydrate eating too much protein may well reduce the body’s levels of anabolic hormones such as testosterone. Like Witard and colleagues, a study which published in 2007 by Ormsbee and colleagues also looked at the effect of the increment protein intake on the levels of IGF-1, IGF-I, IGFBP-1, and IGFBP-3 which are engaged with hormones in muscle structure. Intakes are showed similarity in serum concentrations of any of the hormones some intakes were 50 g, 100 g, or 200 g.
The 50 g/d of protein resulted in a negative nitrogen balance, but positive nitrogen balance is occurred by 100g/d and 200g/d with 200g/d which significantly greater than 100 g however it was noted that.
Using appropriate training methodologies for each person to gain muscle need to including periodization of this training, it seems to be appropriate that intakes of protein amount is 2-2.5g/kg. Because of the increased ability to stimulate protein synthesis and other anabolic processes may be protein needs increased above normal if supplementation such as creatine, leucine and whey protein is using. One note is, some form of protein cycling may be beneficial and it is a useful note. So that, more protein is consumed when a new block of training is started. Also, when energy intake must go up concomitantly.
Between ‘hard training’ and ‘over training’ most athletes will know the fine line and untill there are the physical problems related with the over training also there are psychological synthesis that can be just as important. Here we look at the effect over training can have(may be having) on the body’s neurotransmitters and ultimately concentration and motivation in the gym.
There are no suspicion when unfresh sensation will have experienced by you in the gym, though where body is refreshed but you are not satisfied that motivated to pluck that weight you have or jump on the treadmill, for that reason mind isn’t satisfy but it is essential for the body willing. Research shows that with your neurotransmitters you could be done more work, but in general, people think that they are only being lazy. Chemicals that found in between two neuron and that transfer signals from a neuron to a target cell across a synapse within the body is called Neurotransmitter. How neurotransmitters transfer signals is given below by a figure:
Figure : Transferring signals between two neuron
A number of physical and passional process is maintained by neurotransmitters some example of physical and passional processes are mental performance, passional states and pain response. Not only for transferring but also for controlling the body neurotransmitter play an important role and they also called the chemical messengers of brain’s. Everyday you face many thing and identify what is good and what is bad by our sense, feeling and it is occur for neurotransmitter. Because of your neurotransmitters, hormones and other chemicals of brain you are feeling motivated and focused perfectly. Note that, other brain chemicals are working in harmony. On the other hand for inadequate of your neurotransmitter levels you feel more stressed, i.e. you feel lazy, unmotivated and easily you lose your focus.
so in your training how does this is related? Well, ‘Hypothalamic dysfunction in overtrained athletes’ is a entitled of a study which is directed by J.L Barron et al (1985) from where known that athletes who have over trained, do not get sufficient rest and in their neurotransmitters they could have an imbalance by healing from training and competition. The athletes who are over train and don’t get enough rest experience a dysfunction of the neuroendocrine system those kinds of athletes are believed by experts. The neuroendocrine system is (The neuroendocrine system is composed of the hypothalamus and pituitary gland and is under the influence of neurotransmitters and neuropeptides). The protein of the brain is the central control unit for the neuroendocrine system that is called the hypothalamus. Growth Hormone (GH), cortisol and Adrenocorticotropic Hormone (ACTH) that kinds of several hormones and neurotransmitters have been found in individuals where they are low and the individuals who may be over trained, including a hypothalamic dysfunction.
So how do you stop overtraining and demotivation? Experts who have well to date they found it difficult to identify markers of overtraining inspite of from anaemia (low red blood cell count) everything is analysing to decreased basal catecholamine (stimulating neurotransmitters) purgation. Listen to your body i.e. according to your body condition all works should be done and maintain a proper work routine that not only loads the body above its habitual level to ensure it progresses, but also it allows enough time for recovering and possible it it is the best advice. Besides, some particular guidelines are given below untill everyone’s training will be different from each other you can follow them:
For sleeping you fixed your time to 8 – 10 hours in this time your body releases more growth hormone to repair and grow again not only this but also restock troublesome neurotransmitters like dopamine and adrenaline.
Make a out training routine that is well thoughted and that allows the body to the sufficient time for regaining between struggle and training.
Always try to keep your heavy, large, compound weight training sessions for maximum of 45 minutes, from after this time the body getting start to enter a catabolic state and start to rise up the cortisol levels.
Thumb muscles have a common rule that is for recovering it takes 48 hours and within 48 hours train the same muscle as much again is forbidden. This confirms the muscles that the muscles have enough time to recovery from the micro trauma and that is caused to the muscles themselves.
Ishigaki T, Koyama K, Tsujita J, Tanaka N, Hori S, Oku Y. Plasma leptin levels of elite endurance runners after heavy endurance training. J Physiol Anthropol Appl Human Sci. 2005 Nov;24(6):573 – 8.
Barron JL, Noakes TD, Levy W, Smith C, Millar RP. Hypothalamic dysfunction in over trained athletes.
J Clin Endocrinol Metab. 1985 Apr;60(4):803 – 6.
Lehmann M, Foster C, Keul J,. Overtraining in endurance athletes: a brief review. Physical Fitness and
Performance, Medicine & Science in Sports & Exercise. 25(7):854 – 862, Juli 1993.
Kuipers H, Keizer HA. Overtraining in elite athletes. Review and directions for the future. Sports Med.
1988 Aug;6(2):79 – 92.
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Lean Bulking – Zoran Dubaic
Published on 04-11-2011 05:04 PM
Have you any interest to become an instant sex magnet while eating solid carbs and chugging down lots of fat and to know how to get a buff beach body? Yes for only making that explanation I did and no I’m truly not full of BS, actually there is a way and may be you think that it is very hard but it is not as hard as you think. Have I got your attention?… Ok, then I want to explain about it;
We see at the Power and Performance of the most male and female client secretly have the wish to pack on a little muscle, get some ABS (the chemical formula of ABS is [(C8H8)x.(C4H6)y.(C3H3N)z] & it is a common thermoplastic polymer) and lose the gut. How it can known by us, well, they always end up at the old ‘I just want to look good naked’ proverb in a kind of indirect way. After few minutes of chatter about getting fit, losing weight and ‘toning up’ i.e. whatever the hell? To having more muscular arms or chest it always comes back and it’s not a fact to know how you dress it up, for those of you who want to know the secret what you materially mean that we know and this will be right up your alleyway.
Currently at our gym we train a lot of ‘regular’ average-jo-public and we’re not going to cheat you with over-complicated scientific mumbo jumbo terminology, it happens for the reason of abstain of our tend to too deep into the science behind on the theory of lean bulking. Instead for the simplest way we have gone and it is for actually making sense to the layman. So you do not need to put any worry, for work out correctly how many grams of this and how many millilitres of that you’re going to have to deplete per day a easy calculator is not necessary for that. We live in a world that is real and this world most of the people lead their life with busy and let us see it, all of you undoubtedly care about the results what you will get at the end of the day if you follow the simple instructions from below.
According to my idea when trying to pack on a snip of muscle and staying with skinny process then of course Carb Cycling is need. You may familiar to the term before if you have visited in recently published renowned bodybuilding forums such as T-nation, Fat Loss – Bodybuilding.com Forums,Sioux Country features etc at any time. As here this is a fully different concept, so I’m not talking about getting; also I am not referring to getting cut into the slices. Again, this requires a proper training routine and a specific diet for losing the fat, not one that actually permits for increasing the mass.
Generally carb cycling refers to that way which you carefully take the starchy carbohydrate on the particular days of the week. If you are in training or stay on vacation from work, this will vary depending on the situation. Simply cycles can at the last a couple of days. On the non training days you will not having much carbohydrates/calories than on the training days. Because on the non training days you eat more fresh food that means with good fats and protein starchy carbohydrates are replaced for that reason the amount of intake carbohydrates will be lower. In brief that is the concept – that is not rocket science I think you will agree?
For increasing the growth of lean mass What about the training? Well, actually this needn’t be too much complicated either. Those training programme works for you that programmes are actually solid training programme and for a few time that put in few difficult work at the gym. If you want a bit of meat on your bones and staying lean by this process and if it is your goal then you follow the last line that you have to lift weight fairly regularly. If your attention is to put on some significant then only targeted on eating more and forget about carb cycling and keeping the hours in under the bar.
For getting the similar goal there are many kind of ways, as far as possible training goes. All that really matters is that it actually works. As before I said that, all of you really looking after about the results that you get so as long as after getting them you have done your job.
Below is given an example by which you can make your training routine in a week:
Monday – Full body
Tuesday – OFF
Wednesday – Full body
Thursday – OFF
Friday – Full body
Saturday/sunday – OFF
This is just one example – remember, your body will get a lot of strength if you are going to take a total body exercise, and you will need packing accordingly so on those days where you take a total body exercise, you will need to emphasis on starchy carbohydrate like sweet potato, brown rice/pasta etc but do not follow it on your vacation days. On these days for control your diet you will try to eating fresh food and try to get your carbohydrate from fruit and vegetables not from starchy foods and it is need to eating more lean protein like chicken, fish etc and also good fats such as Omega 3 Fish oil, peanut butter.
If you follow a divided training routine the same thing can be applied. However, the amount of taking carbohydrate is depend on those days of training where you train to you upper body and lower body. Remember that, before and after training taking starchy carbohydrate is important but the condition is whether you are training the big lower body lifts such as squats or deadlifts, another thing is if you have only trained a relatively less taxing upper body bench session then you will try to eat a little amount of fresh food and excluded the carbohydrate taking. It is not mandatory to get all scientific method, only experiment with what does and what doesn’t. All of we are different, so it is better to reading a ‘one-size-fits-all’ which is based on mathematical equations that is accurate and sometimes it can prove to a fruitless waste of time!
Here is an example of a training routine per week may be you can follow it:
Monday – Squats (plus assistance work)
Tuesday – Bench (plus assistance work)
Wednesday – OFF
Thursday – Military Press (plus assistance work)
Friday – Deadlifts (plus assistance work)
Between the two weekly plans you can see the real difference but whether it is formed successfully and without any tension one programme to another followed properly for a suitable period of time it may be 8-12 weeks, after that both will certainly yield great results. Providing you to stay focussed on the task at hand, push hard in training, don’t loose and you can not go far wrong! In the gym for fully get your gains it is important to train your body and improve recovery during and after the training. For do this, we recommend that the Strength & Performance Top 4 must have supplements:
01. Omega 3 Fish Oil
02. BCAA/L LEUCINE
How To Increase Testosterone the Natural Way.pdf
How To Increase Testosterone the Natural Way
Published on 22.07.2010 04:00 PM
In the physical growth and development the hormone testosterone is importance during our constructional years it is experienced, however the method of this hormone plays an important role in our lifetime.
Figure : Testosterone
You can easily get the anabolic effect of testosterone hormone if you clear about the role of testosterone and the factors influencing its production it also helps you to achieve your purpose from your training.
Testosterone hormone closely related with the body muscle, researchers measure its amount of the body as a means of the measurement of the bodies anabolic status. On the muscle tissue it can act directly and indirectly, it can affect growth hormone response like anterior pituitary hormone and in turn impact on the protein synthesis. For resulting in adaptations testosterone can influence the nervous system (e.g. through hormones and chemicals it sends messages into the bloodstream) that enhance the force production and helps you to remove your much weight. To impulses changes in size and strength testosterone works directly on the muscle tissue by itself. Greater anabolic potential and its related gains would suggested by incrementation of testosterone levels. For increasing the free testosterone ZMA (Zinc monomethionine and aspartate and Magnesium Aspartate) is proved by clinically and also for total testosterone and insulin-like growth factor.
Because of anabolic hormones are involved in the adaptive process strength training increases the testosterone levels by itself that follows training. All weight training programmes are not reveal the similar explanation and so to maximize hormone release and which exercise are involved with large muscle group you should ensure that types of training you take, have a heavy resistance (80-905% 1RM), medium/high size of exercise (multiple sets of multiple exercise), and short rest intervals between sets and exercises (30-60 secs). In your training if you apply these method it should help you sorted the body’s anabolic response to exercise, and also permit you to gain highest possibility.
Incrementation of testosterone levels have been noted with high-intensity aerobic exercise, by the way this kind of training is generally related with a decrease in muscle fiber size and may also reflect an attempt by the body to bring about protein synthesis to match protein loss. High-intensity aerobic training, even though resulting in testosterone levels, if the overall goal is to increase the muscle size and strength it should be reduced.
The body accommodate to any stimulus, and this stimulus is dedicated the aftermath effects are reduced in each time and ultimately leading to a barrier in training. For hormonal releases the same rule can be applied and output will be limited if the same exercises and weights are used.
At the point of view, exercises are varying, and loads will mean a large amount of muscle fibers are stressed throughout the training period, for hormonal release maximising the potential and therefore gains.
In testosterone production testofen leads to an increase, also is ideal for those things that is want for more strength and power. Training effect can be reduced by overtraining and is generally related with a reduction in performance. At the time of overtraining testosterone levels can be collapsed and for the lackings of results and the regression of your training-induced gains increasing the potential.
Make sure that between workouts you get enough rest that is involve with the same train, the intensity and volume of training is done by periodically cycle, and also remain a recovery week in every 6-8 weeks.
During the train may also impact testosterone levels. Generally mens testosterone levels are high in the morning and fall throughout the day. The overall testosterone levels are highly increased throughout the whole days work as well the resistance training and morning exercise (Baechle & Earle, 2000). Lifestyle can also influence on testosterone levels. Decreasing the testosterone levels are the result of stress promotion of growth of the hormone cortisol. Normally an enzyme (11beta-HSD) is kept for checking the cortisol levels but the amount of cortisol can overcome its subdue capabilities, in the time of stress, and for that testosterone levels are reduced (Hardy and Ganjam, 1997). Research has shown that the importance of keeping stress should be minimum, the higher levels of cortisol and the lower levels of testosterone (Schweiger et ai., 1999) are noted that. As a result of the adoption of smoking and alcohol both of them reduce the volume of testosterone so abstain from taking these it will help to keep testosterone levels improvement. Testosterone levels are also reduced at the period of the lackings of sleep and heavy bodily activity, highlighting that the importance of getting sufficient rest and recovery, specifically during the period of heavy training. During these periods, testosterone level are improved by taking any product like Tribulus Pro and may help to boost libidio.
Diet is also impact to your testosterone level. As compared to a diet with higher amount of carbohydrates and equal total calories, the volume of testosterone are also reduced by the intake of low carbohydrate (less than 5% of total calories) during the periods of training. Make sure that to support your training the amount of taking carbohydrate is enough; specially for those who involved in moderate-intensity training are 5-7g per kg of bodyweight, and during high-intensity training are 7-10g per kg of body weight (Jeukendrup and Gleeson, 2004). Testosterone levels are also reduced by expending too much protein in relation to carbohydrates (Anderson et al., 1987), so make sure that your diet contains around a 2:1 ratio of carbohydrates to protein. From above description research has shown that testosterone levels are may be compromised by a diet has insufficient fat and therefore the anabolic responses to training (Sallinen et al., 2004). To make sure your bodies fat is sufficient it is essential to supplement your diet with ‘good fats’ like super omega 3, olive oil, canola oil etc.
Particular vitamins and minerals can affect on the testosterone levels of which ZMA or Alpha Men are tried and tested solutions. If at the time of training mineral selenium get shortage then testosterone levels are decreases. Whole-Wheat Bread, cereals, seeds of sunflower, beef & lamb nuts, seafood, animal products and legumes are included in selenium rich foods. You may increase your amount of taking these foods if you think your diet may be deficient in these foods. Like other supplements Zinc & Magnesium are also great because at the time of workout between athletes and nonathletes Zinc supplementation has been shown to increase and hold to high testosterone levels (Kilic, 2007; 2006). Oysters, shellfish, pine nuts and pecans and wheat bran are included in high zinc foods. As vitamins A and K (Shirakawa et al., 2006; Zadik, 2004) are responsible for influencing the testosterone levels, so make sure that you are taking these vitamins in sufficient amount.
From above description it is understood that the importance is going on to always make sure that from high quality supplements as well as natural food sources you get enough nutrients and do not overcome with the recommended doses of any vitamin or mineral.
Anderson, K.E., Rosner, W., Khan, M.S., New, M.I., Pang, S., Wissel, P.S., Kappas, A. (1987). Diet-hormone interactions:
Protein/carbohydrate ratio alters reciprocally the plasma levels of testosterone and cortisol and their respective binding globulins in
man. Life Sciences.
Baechle, T.R., Earle, R.W. (2000). Essentials of Strength Training and Conditioning. 2nd Ed. Human Kinetics: Champaign, Illinois
Fang, Z., Feng,W., Yang, Z. (1999). Effects of selenium deficient diet and training on concentration of serum testosterone in male rats.
Chinese Journal of Sports Medicine. 18(1):28-30
Hardy, M.P., Ganjam, V.K. (1997). Stress, 11beta-HSD, and Leydig cell function. Journal of Andrology. 18(5):475-479
Jeukendrup, A., Gleeson, M. (2004). Sport Nutrition. Human Kinetics: Champaign, Illinois
Kilic M. (2007). Effect of fatiguing bicycle exercise on thyroid hormone and testosterone levels in sedentary males supplemented with
oral zinc. Neuro Endocrinology Letters. 28(5):681-5
Kilic, M., Baltaci, A.K., Gunay, M., Gökbel, H., Okudan, N., Cicioglu, I. (2006). The effect of exhaustion exercise on thyroid hormones
and testosterone levels of elite athletes receiving oral zinc. Neuro Endocrinology Letters. 27(1-2):247-52
Opstad, P.K., Aakvaag, A. (1982). Decreased serum levels of oestradiol, testosterone and prolactin during prolonged physical strain and
sleep deprivation, and the influence of a high calory diet. European Journal of Applied Physiology & Occupational Physiology. 49(3):343-
Langfort, J., Zarzeczny, R., Nazar, K., Kaciuba-Uscilko, H. (2001). The effect of low-carbohydrate diet on the pattern of hormonal
changes during incremental, graded exercise in young men. International Journal of Sport Nutrition & Exercise Metabolism. 11(2):248-
Sallinen, J., Pakarinen, A., Ahtiainen, J., Kraemer, W.J., Volek, J.S., Häkkinen, K. (2004). Relationship between diet and serum anabolic
hormone responses to heavy-resistance exercise in men. International Journal of Sports Medicine. 25(8):627-33
Schweiger, U., Deuschle M., Weber, B., Körner, A., Lammers. CH., Schmider, J., Gotthardt, U., Heuser I. (1999). Testosterone,
Gonadotropin, and Cortisol Secretion in Male Patients with Major Depression. Psychosomatic Medicine. 61: 292-296
Shirakawa, H., Ohsaki, Y., Minegishi, Y., Takumi, N., Ohinata, K., Furukawa, Y., Mizutani, T., Komai, M. (2006). Vitamin K deficiency
reduces testosterone production in the testis through down-regulation of the Cyp11a a cholesterol side chain cleavage enzyme in rats.
Biochimica et Biophysica Acta. 1760(10):1482-8
Zadik Z, Sinai T, Zung A, Reifen R. (2004). Vitamin A and iron supplementation is as efficient as hormonal therapy in constitutionally
delayed children. Clinical Endocrinology. 60(6):682-7
By without taking of a huge amount of fat you try to gain your muscle mass it can be hard untill you get not the help of a good combination of cardio and weight training, probably the endocrine system of your body is the key to lean muscle mass. Endocrines system plays an important role on the growth of lean muscle and here we look at what is your endocrines system and which kind of exercise can help it to stimulate.
Basically the endocrine system is the bodily system i.e. it is the collection of glands of an organism such as the thyroid gland, pancreas and testes, these kind of glands secrete their hormones into the blood flow to reach and act on the target cells of particular organs. Generally it is known as master system of the body, it is especially for bodybuilders or athletes they looking for increase the body muscle because it is integral to the growth of anabolic hormones. Hormones are chemicals and that are formed from lipids, proteins (which the cells obtained from the extracellular medium), and then secreted into the bloodstream, so that they may act on other tissue locations in the body. Below is given the name of different tissue of body and that make up the endocrine system, as well as their relative hormonal growth.
Moves calcium from blood into bones
by stimulating osteoblasts
Anti-inflammatory stress hormone
Controls salt balance
Lowers blood sugar
Raises blood sugar
Used for pregnancy
Moves calcium from bone into blood by stimulating osteoclasts
Increases in protein synthesis
Increases joint elasticity
Contributes to feelings of well-being in males
So how it is related with making the mass of muscle. Most people will believe on making a calorie surplus when they trying to make lean muscle and untill this become effective you will impute unwanted body fat as well. Without increasing your body fat you will get the guarantee of continuous growth and specifically it occurs by testosterone and growth hormone as well as other hormones of the endocrine system. There is one way to doing this is within your everyday work you do multi muscle exercise since upon the body they across the most strength and stimuli, which in turn causes the body to accommodate and grow via the endocrine system.
4 exercises have been shown by the studies that have been shown to have the best effect on your endocrine system, they recover and stimuli that they provided due to the large number of muscle fibers are:
1. The deadlift: A compound movement that involves with both power and speed, first of all targeting to the lower back then to the trapezius, the hamstrings, the gluteus, and quadriceps.
2. The clean and press: Although this exercise basically target on the front deltoids and triceps, at the time of initial lifting phase it also works the trapezius, the quadriceps, the hamstrings, the gluteus as well.
3. The squat: It is a big strength movement. As it works the gluteus, the hamstrings, the hips, the lower back but mainly its target on the quadriceps.
4. Bench Press: Possibly the most widespread upper body exercise, this targets on the pectorals, deltoids, triceps, trapezius and lastly the lats as well (as they helps in the movement, they share an important amount of the work it is not known by a lot of people).
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Build Quality Muscle With The Alkaline Diet.pdf
Build Quality Muscle With the Alkaline Diet
Published on 05-12-2011 10:45 AM
-logarithm (-log) of a concentration [H+] is called pH of a solution. All chemical procedures have an ideal pH at which they are most effective between the value of 0-14. If any compound shows its pH value below 7 it is known as acid, at the point of 7 any compound shows its neutrality, when it is above 7 it is base. A pH is given below for better concept.
Figure: The pH Scale
In the human body function there are many chemical compound which being slightly alkaline i.e. – a pH of 7.0 – 8.0. Your blood pH value must be at 7.4. If the blood pH value falls below 7.2 i.e.7 you will die. When your bodies pH value is below 7.0 you fall in diseases but if it is at about 3.5 then cells are died.
Now a days your oxygen usage is skyrockets by your body trains at an strength above 90%, of your maximum heart rate or near exhaustion, the result is increases the amount of lactic acid in the muscles and for that reason from bones and other mineral compact sources your body pull alkaline. Its no need to tell that muscle tissue being split and muscle Adenosine Triphosphate levels becoming reduced. In a word, for coping with the body has a lot and as a result athletes often experience something known as an ‘immune system crash’. The ability of your immune system is reduced here and it is the result of an acidic surroundings within the body, for disease this is ideal and bacteria to thrive (for last 3 hours or even 72 hours this can). For successfully support the immune system you can follow a path that is eating that kind of food (alkaline foods) which can help to tip the pH balance of the body’s inner environment back towards a more advantage pH of 7. Let me explain; protect the blood from getting too acid body must neutralize this acid, it happens when you eat food which pH value is less than 7 that refers to an acid. From the cells it must be removed, if there is not sufficient alkaline food in the diet to neutralize the acid. The cells become acidic and attacked if this circle continues. Bacteria and cancer cells can prosper in an acid pH body and it is one example of why disease sets in. Osteoporosis is another disease, as in the body calcium is the most amount of alkaline mineral with the bones being a huge source. With the diet of an acid, calcium is continually removing from the bones to resist the acid that are causing osteoporosis. However when the bodies alkaline level is correct (from that kind of food which are consuming abundent of alkaline) at its best level it is able to function, better able to recover by itself, having higher energy growth and dump toxins and heavy metals that are the causes of poisoning the body.
To supplement a high protein diet that kind of guy eat a lot of meat and specially for bodybuilders and strength athletes this can be important. When meat is digested then it become an acidic food, releasing the acidic minerals phosphorus and sulfur particular amino acids in the protein are broken down. To make sure that yet you maintain your high protein needs, eating enough amount of alkaline foods will help to resist this excess acid. Besides, glutamine, amino acid which is found in muscle tissue and difference kind of alkaline substances is uses for neutralize this excess acid. When your body becomes too acidic than normal, it may actually break down your muscle tissue to release glutamine. The result can be reduced muscle strength for a long term. You can really help your muscular strength and size by taking a diet rich in alkaline foods.
So now are you gase what are the best alkaline foods? These are that where the amount of alkaline minerals, especially calcium, magnesium, and potassium are in rich. Such as:
Raw leafy greens
Spirulina (500g of Organic Spirulina is available from Myprotein.com for 28.99 dollar)
Chlorella (500g of Organic Chlorella Powder is available from Myprotein.com for 34.99 dollar)
Raw (unheated) green powders such as barley, chlorella, spirulina and alfalfa
Dried fruit (if dried without heat)
Most raw vegetables
Frozen fruit and vegetables
Lightly steamed fruits and vegetables (still crunchy)
Raw nuts: almonds, pecans, walnuts etc.
Raw seeds: sesame, pumpkin, sunflower, etc.
Alternatively a comprehensive, well designed multi vitamin containing calcium, magnesium, and potassium could prove effective. (120 tablets of Alpha Men is available from Myprotein.com for 10.69 dollar and contains all 3 key alkalizing minerals.)
Acid forming foods include:
Aspirin & most drugs
Flour based products
Soda, soft drinks