Bodybuilding Nutrition | 8 Science Facts to Boost Your Gains
Bodybuilding Nutrition
8 Science Facts to Boost Your Gains
1) BCAAs Speed Recovery from Muscle Soreness
Muscle damage and tissue inflammation cause delayed onset muscle soreness (DOMS) that occurs after intense exercise— particularly following eccentric (lengthening) contractions. Small tears in the muscles damage sensitive cell structures that lead to inflammation and tissue swelling. Branched-chain amino acids (leucine, isoleucine, valine) stimulate protein synthesis and slow protein breakdown. British researchers found that feeding 10 grams of BCAAs twice daily for 12 days enhanced recovery from a muscle-damaging workout (100 box jumps) compared to a placebo (fake BCAA). BCAA supplements reduced post-exercise muscle soreness and promoted recovery. (Journal International Society Sports Nutrition, 9:20, 2012)
2) Lean Red Meat Does Not Increase Blood Fats
Most nutritional experts recommend avoiding red meat to prevent elevated blood cholesterol and reduce the risk of coronary artery disease. Not all red meat is high in fat. Spanish researchers compared total cholesterol, LDL cholesterol (bad cholesterol) and triglycerides in women who consumed either lamb (red meat) or chicken (white meat) three times a week for five weeks. There was no difference in blood fat levels between women who ate either red or white meat. People can safely eat low-fat red meat, such as lamb, without worrying about increasing blood fats. (British Journal of Nutrition, 107: 1403-1407, 2012)
3) High Protein After Fasting Causes Liver Damage
Bodybuilders and other people interested in losing body fat often combine fasting with periods of high protein intake. This could damage the liver. Japanese researchers from the Tokushima University School of Medicine tested the effects of high protein intake in mice following a 48-hour fast. Consuming a 50 percent casein protein diet caused increases in the liver enzymes ALT and AST, as well as heat shock proteins. Diets composed of 3, 15 or 35 percent casein did not have these effects. Extremely high protein intake following fasting could be toxic to the liver. It is not known whether these results apply to healthy human bodybuilders. (British Journal Nutrition, 107: 1435-1444, 2012)
4) Milk Decreases Caloric Intake
People lose more weight on high-protein, low-carbohydrate diets than on high-carbohydrate or mixed diets— at least at the beginning of a weight-loss program. Proteins promote satiety (fullness) better than carbohydrates. Danish scientists found that the type of protein may be important for curbing hunger. They fed a meal accompanied by a drink containing whey or casein or skimmed milk. Milk curbed energy intake best, but drink composition had no effect on energy expenditure, or protein or carbohydrate use. (Nutrition Journal, published online December 23, 2011)
5) Beetroot Improves Running Performance
Nitrates, when consumed as vegetables, improve exercise performance by increasing nitric oxide (NO) levels in blood. NO is a gas released by the inner lining of blood vessels (endothelial cells) that is critical for regulating blood flow, blood pressure, muscle contraction strength and mitochondrial production (mitochondria are the powerhouses of the cell). Scientists from St. Louis University, led by Edward Weiss, found that beetroot consumption (200 grams) 75 minutes before endurance exercise improved running performance by five percent compared to a placebo (fake beetroot). Nitrates found in bacon, hot dogs and cold cuts are linked to stomach and pancreatic cancer, so stick with beetroot for your nitrates. (Journal of the Academy Nutrition Dietetics, 112: 548-552, 2012)
6) Protein Prevents Atrophy in Muscle-wasting Diseases
Disease, surgery, trauma and extreme inactivity can lead to muscle wasting, a condition called cachexia. A review of literature by researchers from McMaster University in Canada concluded that consuming 40 grams of protein in one sitting promoted protein synthesis in people with muscle wasting. High-protein intake also increases muscle protein synthesis in metabolically normal people, but the effect levels off after about 20 grams of protein. In both types of people, strength training enhances the dietary effects of increased protein intake. Resistance exercise plus high-protein intake promotes muscle protein synthesis. (Current Opinion in Clinical Nutrition & Metabolic Care, 15: 226-232, 2012)
7) Cod Protein Speeds Recovery From Muscle Injury
Codfish protein is high in the amino acid arginine, which stimulates growth hormone release, decreases inflammation and promotes muscle protein synthesis. Canadian researchers from Laval University found that injured rats fed cod protein for 21 days experienced less inflammation and recovered faster than animals fed peanut protein. Cod reduced muscle atrophy and the immune system response to the injury. Cod protein promotes muscle growth and regeneration after traumatic muscle injury. It's not known whether these results apply to healthy bodybuilders. (Applied Physiology, Nutrition, Metabolism, 37: 49-498, 2012)
8) Watercress Prevents Post-workout Muscle Soreness
Watercress is a green leafy vegetable that is high in antioxidants, iron, calcium, folic acid and vitamins C and A. Scottish researchers found that daily consumption of small amounts of watercress prevented post-exercise muscle soreness in response to treadmill running and weight training. The researchers speculated that the antioxidants in watercress prevented cell membrane and DNA damage in the muscle cells, which reduce the damaging effects of exercise. Eating watercress two hours before exercise provides the same beneficial effects as eating it for eight weeks. The new “MyPlate” nutritional recommendations from the U.S. Department of Agriculture encourage people to fill half their plate with fruits and vegetables during every meal. (British Journal of Nutrition, Published Online, April 5, 2012)