Bodybuilding Nutrition | Seven Science Facts
Bodybuilding Nutrition - Seven Science Facts
1) Whey Protein Supplements Boost Key Amino Acids
Amino acids such as leucine, isoleucine and valine are critical for protein synthesis and maintaining muscle mass, particularly in older adults. Scott Forbes and colleagues from the University of Alberta in Canada found that supplementing the diet with whey protein triggered additional increases in amino acids critical for muscle hypertrophy and the maintenance of muscle mass. Whey promoted anabolic metabolism without increasing glucose, insulin, testosterone, cortisol or growth hormone.Daily whey protein supplements are important for weight training and for older adults trying to prevent muscle loss. (International Journal Sports Nutrition Exercise Metabolism, 24: 188-195, 2014)
2) Protein and Resistance Training Combine to Boost Muscle Growth
New techniques using radioactive tracers, CT scans and MRI showed scientists the precise ways in which the cells make new muscle proteins and uncovered the secrets of muscle growth. Muscle cells go into overdrive to make new proteins following meals high in proteins and amino acids. The amino acid leucine is an important nutrient that promotes protein synthesis in your muscles. Leucine activates the mTOR pathway, which triggers muscle growth, and serves as a building block for muscle protein synthesis. Combining whey and leucine supplements with resistance exercise promotes muscle protein synthesis and prevents atrophy. (Nutrition, published online January 10, 2014)
3) Eat Protein Throughout the Day
The recommended daily allowance for protein is 0.8 to 1.5 grams per kilogram of bodyweight. Most people consume more protein at night than during the day. This is a mistake— according to a study led by Douglas Paddon-Jones and Madonna Mamerow from the University of Texas Medical Branch at Galveston. They found that 24-hour protein synthesis was higher when protein was consumed evenly throughout the day than when it was consumed more at night. This study used sophisticated radioactive tracer methods to measure protein synthesis. Strive to consume protein throughout the day and not just in the evening. (Journal of Nutrition, 144: 876-880, 2014)
4) The Health Benefits of Wild Rice
Wild rice is a popular food in East Asia and is gaining a foothold in the United States. It is high in vitamins, minerals, protein, starch, fiber and antioxidants. The U.S. Food and Drug Administration (FDA) recognizes it as a whole grain. A review of literature by scientists from the University of Manitoba in Canada concluded that wild rice, when consumed as part of a healthy diet, contributes to health by supplying antioxidants, reducing blood fats and supplying a good source of fiber. Wild rice has a greater antioxidant capacity than the same amount of white rice. In animal studies, long-term consumption of wild rice reduced the risk of cardiovascular disease. Wild rice is a heart-healthy food. (Nutrition Reviews, 72:227-236, 2014)
5) Vitamin D Promotes Muscle Function
Vitamin D is synthesized in the body in a reaction involving sunlight. Vitamin D can also be consumed in the diet by eating fatty fish, mushrooms and supplements.Several recent studies have linked low vitamin D levels to poor bone health, muscle weakness and deficiencies in reproductive hormones. However, the only health claims allowed by government agencies in the United States, Europe and Canada for vitamin D include reducing the risk of osteoporosis, preventing inflammation and promoting normal muscle function. A review of literature by Rachele Pojednic and Lisa Ceglia from Tufts University in Boston reported that lower blood levels of vitamin D were linked to lower aerobic capacity and higher body mass index. Vitamin D activates genes and cell-signaling chemicals that are critical for muscle hypertrophy, strength and improved muscle performance. In older adults, maintaining adequate vitamin D levels might contribute to fewer falls. (Exercise Sports Science Reviews, 42: 76-81, 2014)
6) Cherry Juice Reduces Inflammation and Muscle Damage
Cherry juice is the real deal for protecting muscle tissue from damage during intense exercise ranging from marathons to monster weight-training workouts— according to a review of literature by Stella Lucia Volpe from Drexel University in Philadelphia. Chemicals in cherry juice, such as flavonoids and anthocyanins, prevent muscle oxidative damage and inflammation associated with exercise recovery. Cherry juice, which reduces exercise-induced muscle damage, inflammation and oxidative stress, might be useful for reducing sports injuries and promoting recovery. (ACSM’s Health & Fitness Journal 18(1): 32-33, 2014)
7) Mediterranean Diet Helps Moderate Abdominal Fat Deposition
Abdominal fat deposition is linked to heart attack, stroke and some types of cancer. It is so common in men and women that it is considered an inevitable part of getting older. Spanish researchers found that people who followed a Mediterranean diet showed less abdominal fat gain during a 10-year study.The Mediterranean diet is high in fruits, vegetables, olive oil, nuts, fish, poultry and lean meats. The study examined metabolic changes in more than 3,000 men and women between 2000 and 2009. People who followed the diet most had the lowest increases in abdominal fat. (British Journal of Nutrition, 111:1481-1487, 2014)