Subject of huge debate is what effect intense training has on the body’s immune system and whilst there is no clear-cut answer, the general consensus from sports medical journals is that hard, intense, balls to the wall, training to failure training, can make it very difficult for the immune system to perform its normal, day-to-day defense duties. Whilst conversely, light anaerobic exercise can actually strengthen the body’s response to stress and inflammation. Obviously that’s not to say take it easy in the gym and never break a sweat, but instead intelligently take care of your immune system during those intense periods of training so you can continue to improve and grow free of sickness. And here’s how:

Firstly it’s important to explain a bit about the immune system (known as the lymph system). It’s essentially a highly complex system of organs (lymph nodes) and cells (lymphocytes) that work together to seek and destroy anything ‘foreign’ that enters the body (such as bad bacteria or a virus.) These lymph nodes are housed strategically throughout the body, and serve as the checkpoint for fluids that carry the lymphocytes. Lymphocytes are cells that patrol the body for potential threats in the form of bacteria, virus and fungi and without becoming too in-depth, they can be classed as T-cells or B-cells.

Now in a healthy young adult, the immune system functions efficiently and can stop the detrimental effects of any virus before it becomes too severe. However research shows that when you train at a intensity above 90% of your maximum heart rate or near exhaustion, your oxygen usage skyrockets, this in turn causes an increase in lactic acid accumulation in the muscles, which in turn cases your body to pull alkaline reserves from bones and other mineral dense sources. Not to mention muscle tissue being torn and Adenosine Triphosphate levels in the muscles becoming depleted. All in all, the body has a lot to cope with and as a result athletes often experience something known as an ‘immune system crash.’ This is where the efficiency of your immune system is reduced and can last for 3 hours or even 72 hours

The good news is there are supplements that have been proven to help boost the body’s immune system and help keep your training on the right path. Perhaps the most well known being glutamine (one of the most abundant amino acids in the body) which, as well as playing a vital role in cell volumisation and nitrogen transfer, has also been shown to help the body’s immune system and aid recovery. In fact, research at the Conway Institute for Biomolecular and Biomedical Research at the University College of Dublin found the immune boosting properties of glutamine were so impressive, it was used to treat patients with inflammatory conditions such as infection and injury. Experts recommend around 5 grams per day should greatly help to support a healthy immune system during periods of heavy training. 250g of Glutamine is available from Myprotein.com for £5.49 http://www.myprotein.com/uk/products/glutamine1

Secondly another aspect to be considered when looking at supporting your immune system is your body’s PH levels since when they drop below 6.0 your body becomes far more susceptible to disease since it becomes an ideal environment for viruses to thrive. This happens because during intense training your body crosses that barrier from aerobic (working with oxygen) to anaerobic (working without oxygen).?When this happens, the body responds by taking other vital systems of their alkaline (acid neutralizing) compounds, therefore producing a more acidic environment (below PH 6.0.) Put simply, you need to keep your body as alkaline as possible and supplementing your diet with minerals such as calcium, magnesium, sodium and potassium can do this. That’s why Myprotein.com created Alpha Men a unique and highly effective blend of high potency vitamins and minerals designed to support the body’s immune system, only £10.69 for 120 tabs. http://www.myprotein.com/uk/products/alpha_men

Lastly, and more specifically, we look at 3 of the most scientifically backed supplements proven to support the body’s immune system, the most commonly known being Vitamin C (also known as ascorbic Acid.) In a study published in the Journal of Nutrition, Metabolic Diseases and Dietetics it was found that Vitamin C concentrations in the plasma and leukocytes rapidly decline during infections and stress and that supplementation of vitamin C was found to improve components of the human immune system such as antimicrobial and natural killer cell activities and the increasing of lymphocytes. Although the dosage of Vitamin C tested varies in each study, experts generally agree that 500mg of Vitamin C per day should be sufficient to help support the immune system. 100g of Vitamin C Powder is £4.59 from Myprotein.com http://www.myprotein.com/uk/products/vitamin_c

Next, the most documented and studied mineral that has been shown to boost immunity is zinc. In a study published in the Journal of Nutrition and Metabolism it stated ‘zinc deficiency was shown to impair cellular mediators of innate immunity such as phagocytosis, natural killer cell activity, and the generation of oxidative burst.’ Therefore zinc plays an important role in immune function and the modulation of host resistance to infectious agents, reducing the risk, severity, and duration of infectious diseases. Furthermore it was found that zinc lozenges may shorten the duration of common cold episodes by up to 40%, according to a study published in the Open Respiratory Medicine Journal. 90 tabs of Zinc is available from Myprotein.com for £5.99  http://www.myprotein.com/uk/products/vitamin_c

Another supplement known for its immune boosting properties is the herb Echinacea. In a study conducted at the Nutrilite Health Institute in California it was found that Echinacea had the ability to reduce both the duration and intensity of cold and flu symptoms. And whilst more research is needed to find out the exact medical benefits of this herb, experts believe its Echinacea’s ability of activating white blood cells that leads to its immune boosting properties. 60 tabs of Echinacea is available from Myprotein.com for £3.59 http://www.myprotein.com/uk/products/echinacea

Lastly, and relevant to the winter months fast approaching, recent research shows 86% of the population in the UK are deficient in Vitmain D3 since the hours of daylight are vastly reduced (whilst vitamin D can be sourced from certain foods it also functions within the body in response to the skin’s exposure to sun specifically ultraviolet-B rays.) Studies have shown Vitamin D to be a powerful immune stimulant and has been suggested to be a much more powerful tool in combating illnesses and viruses than Vitamin C. People consuming sufficient Vitamin D have also been associated with a reduced risk of heart disease, cancer, diabetes, high blood pressure, schizophrenia and multiple sclerosis.

From an athletic perspective, sufficient levels of Vitamin D can have a number of performance boosting benefits. Vitamin D has been shown to reduce inflammation in body tissues, often associated with overtraining and intense exercise, which may help bodybuilders recover quicker from exercise. There is also some evidence to suggest Vitamin D levels are associated with the maintenance of power and strength by potentially increasing the size and number of fast twitch fibres. Since deficiency can be associated with stress fractures, chronic musculoskeletal pain, weakened immune function, and inflammation, it is important that bodybuilders seriously consider Vitamin D supplementation. To maintain adequate vitamin D levels, some studies suggest athletes should aim to consume over 2000iu per day. 180 caps of Vitamin D3 is available from Myprotein.com for £7.99 http://www.myprotein.com/uk/products/vitamin_d3

Train Hard, Stay Healthy: Looking After Your Immune System is a post from: Muscle Gain Tips

So what is conjugated linoleic acid? Essentially it’s a naturally occurring fatty acid and whilst it can be obtained through your diet by eating beef, cheese and certain dairy products it’s only present in these foods in very low doses. So it would be pretty hard to get the recommended 4.2 grams per day as suggested by A. Smedman et al (2001) who, in a study conducted at Uppsala University in Sweden, discovered that supplementing 4.2 grams of CLA per day in 53 normal healthy individuals led to a significant decrease (3.8%) in body fat compared with individuals not taking CLA.

It’s believed CLA lowers your body fat in 3 ways; firstly in a study conducted in the Department of Nutrition and Food Science at the University of País Vasco it was discovered CLA interferes with a substance in your body called lipoprotein lipase, which is partly responsible for helping store fat in your body. Secondly the same study also concluded that CLA helps your body use its existing fat for energy. Therefore studies show CLA not only inhibits the storing of fat it also enhances the burning of fat.

Thirdly, and perhaps most important for bodybuilders, CLA has been show to increase muscle mass which in turn can increase your metabolism and the amount of calories you burn at rest. This of course has the added benefit of not actually making you lose weight, but rather changing (and improving) your body composition. Mostly recently a 1 year human study showed a 9% reduction in body fat and 2% increase in muscle mass (Gaullier, American Journal of Clinical Nutrition 79(6): 1118–1125 (2004.) Whilst the previously mentioned study at Uppsala University in Sweden also showed a slight net increase in body weight, but a net decrease in body fat.

So in conclusion, it seems CLA won’t actually make you lose weight as such, but rather change and improve your body composition hence why it is the preferred fat loss supplement of many bodybuilders. Regarding how much you should take, in studies where a notable amount of fat was lost dosage varied from 1.4 grams to 6.5 grams, therefore it might be advisable to take at least 2grams per day (with a meal.) Lasltly, and worth noting, Myprotein.com’s CLA soft gels are currently the strongest on the market, containing 1 gram of CLA per soft gel. Also at £7.49 for 60 capsules they are also the best value.

60 caps of CLA are available from Myprotein.com for £7.49 and 180 caps for £17.39 http://www.myprotein.com/uk/products/cla

References

Mougios V, Matsakas A, Petridou A, Ring S, Sagredos A, Melissopoulou A,Tsigilis N, Nikolaidis M. Effect of supplementation with conjugated linoleic acid on human serum lipids and body fat. J NutrBiochem 2001;12:585-94

Blankson H, Stakkestad JA, Fagertun H,Thom E, Wadstein J, Gudmundsen O.Conjugated linoleic acid reduces body fat mass in overweight and obese humans. J.Nutr. 130:2943-2948 (2000).

Roche HM, Noone E, Nugent A, Gibney MJ. Conjugated linoleic acid: a novel therapeutic nutrient? Nutr. Res. Rev. 187 (2001).

Smedman A,Vessby B.Conjugated linoleic acid supplementation in humans – Metabolic effects. Lipids 36:773-781 (2001).

Lowery L.M., Appicelli P.A. and Lemon P.W.R. (1998). Conjugated linoleic acid enhances muscle size and strength gains in novice bodybuilders. Medicine and Science in Sports and Exercise, 30.182.

Kreider RB, Ferreira MP,Greenwood M, Wilson M, Almada AL. Effects of conjugated linoleic acid supplementation during resistance-training on body composition. Bone density, strength, and selected hematological markers. J Strength Cond Res 2002; 3:325-34.

Berven G, Bye A, Hals O, Blankson H, Fagertun H, Thom E,Wadstein J, Gudmundsen O. Safety of conjugated linoleic acid (CLA) in overweight or obese human volunteers. European J. Lipid Sci.Technol. 102:455;462 (2000).

Thom E,Wadstein J, Gudmundson O. Conjugated linoleic acid reduces body fat in healthy exercising humans. J Int Med Res 2001;29:392-6.

Kamphuis MMJW, Lejeune MPGM, Saris WHM, Westerterp-Plantinga MS. The effect of conjugated linoleic acid supplementation after weight loss on body weight regain, body composition, and resting metabolic rate in overweight subjects. Int J Obesity 2003; 27: 840-847.

Gaullier Jm, Hasle J,Hoye K., Kristiansen K., Berven G., Blankson H and Gudmonson O. Effects of CLA in moderate overweights during one year supplementation. 94th AOCS annual meeting and Expo, Kansas,May 2003

A. Zabala et al (2006) ‘Trans-10,cis-12 Conjugated linoleic acid inhibits lipoprotein lipase but increases the activity of lipogenic enzymes in adipose tissue from hamsters fed an atherogenic diet.’ Br J Nutr. 2006 Jun;95(6):1112-9.

Your Weapon When Cutting: Conjugated Linoleic Acid is a post from: Muscle Gain Tips

A bewildering array of different types of dietary sports supplements are available online and in specialist shops these days, all of them claiming to help boost and quicken muscle development in weightlifters, bodybuilders and fitness enthusiasts. So what are the best products on the market?

First of all, instead of “what is the best protein?” a better would be: “what is the best protein for me?”

Bodybuilding supplements help bodybuilders develop greater muscle mass whilst also improving cardiovascular performance during training. Weightlifters and some fitness enthusiasts will also benefit from the addition of the same types of supplements, but the amount and combination required for each type of routine will be very different and will also depend on your individual body type and goals.

An intricate combination of body type, goals and training determines the supplements you will benefit from taking, so the optimum combination can be tricky to ascertain at first.

For bodybuilders, there are some great weight gainer protein supplements available to help enhance muscle mass. Sports supplements such as amino acids, whey protein, or androstenediol, guggulsterones and DHEA (Dehydroepiandrosterone) are widely available.

Similarly, weightlifters use nutritional supplements to help them push past that all-important burn to build muscle, reaching and going beyond their limits. Weightlifters can combine supplements such as protein powders, nitric oxide and testosterone boosters, whether highly experienced or at the beginning of their career. Supplements can assist both bodybuilders and weightlifters alike in their quest for bigger muscles and a more sculpted body.

However, if you’re simply looking to tone up, then proceed with caution. These muscle-gain products probably won’t suit your needs, so while you may feel like you’d benefit from quicker results, taking a cocktail of nutritional sports supplements probably isn’t the right route for you to go down.

Protein Powders

The essential building block for muscle, protein is found in milk, fish, meat, dairy, soy and vegetable products, with the four types used in supplements being whey, casein (both from milk), egg and soy – the first three being the most widely-used. Protein powder shakes are a perfect meal supplement, helping sports people cram into their diet the sufficient protein levels required to achieve their goals.

Low carb, low calorie, low fat protein shakes are available for weight loss while maintaining muscle mass, while high protein, high calorie but low fat powder is available for muscle building. If you’re just using protein shakes as a meal supplement, then a protein powder with medium carbs and medium calories will do the job.

Whey Protein

Whey protein is the most commonly consumed type of protein supplement on the market.  It’s easily digestible, has an extremely high biological value, and is relatively inexpensive.

More easily digested than any other type of protein and relatively inexpensive, whey protein’s amino acid profile is better matched to muscle proteins than any other food and has been proven to boost the body’s immune system. With the highest value in providing branched-chain amino acids, whey protein may also help stimulate muscle growth by increasing insulin-like growth factor-1 (IGF-1).

Because whey protein is the fastest-absorbing protein of them all, consuming it before and after workout routines is best. Consuming it in the morning with another type of protein (poached eggs, perhaps) is also recommended.

Egg Protein

Eggs are unmistakably one of nature’s best muscle-building tools. The biological value, however, of whole eggs (yolk and all) is actually higher (100) than egg protein (88) – so the consumption of egg protein is actually seen by some as sort of a misnomer and a bit of a waste of money.

That said though, egg protein is a great alternative for milk and soy protein allergy sufferers, has a high amino acid profile, is low calorie, low fat and low carbohydrate, and because it is absorbed at a rate in between that of whey protein and that of casein protein, egg protein can be consumed at virtually any meal.

Casein Protein

Not as well recognized as whey protein, casein doesn’t have as high a biological value as its milk-based counterpart, but can be just as beneficial.

Of all four of the protein powders, casein contains the highest amounts of the amino acid glutamine, which helps athletes preserve muscle mass and aids immune system function. Also, it’s digested more slowly than whey (and therefore ideal protein to consume before bed or for lengthy periods between meals), so is more thoroughly absorbed, plus because it possesses anti-catabolic properties the amino acids from casein, staying in the blood for a relatively long time.

Author Bio

Predator Nutrition was founded in 2008 by Reggie Johal, an ex-Great Britain American Football international, with the aim of being the foremost retailer and wholesaler of sports supplements in Europe. With the biggest selection of supplements, whey protein and creatine many unique to us in Europe, Predator Nutrition has grown swiftly to be the leading retailer in the United Kingdom.

What is the Best Protein? is a post from: Muscle Gain Tips

The whole reason you’re taking time out of your life to head to the gym is to workout to reach a fitness goal that you have set yourself, often to build lean muscle mass.

But there are a large percentage of gym users that fail to get the full effect from their workout as they often fall for these common pitfalls:

1. Make the gym a social meeting ground

There are so many gym users that have the best intentions to workout when they get to the gym, but they are frequently distracted by other users that they know, breaking their concentration.

You will have seen groups of gym goers stood around chatting about unrelated gym matters and this is exactly what you need to avoid, the time that you are in the gym is for training not conversing, so arrange to meet them after your session.

2. Overworking your muscles

Having the desire to improve your muscle mass will spur you on to wanting to head to the gym and put yourself through the mill but you have to remember that for your body to be able to effectively build muscle, it has to recover.

Resist all temptation to work any muscle group two days in a row as this will simply add stress to the muscle area and slow down the recovery and repair, something needed to strengthen them.

3. Skip cardio and go straight into heavy lifting

There will be a number of people that will disagree with this point but it comes down to what sort of goal you have set yourself, if you’re looking to gain lean muscle mass then it’s an absolute necessity.

If you are trying to convert fat into muscle, you simply can’t afford to skip the cardio aspect of your workout as this is the form of exercise that is going to build your metabolism up and increase the ability to burn your body’s fat stores.

4. Leave a set incomplete

So many bodybuilders have pushed themselves so hard that they don’t feel that they are able to complete all their sets for a certain exercise, but this isn’t the point in which you give up, even if you lift an incomplete set you still get the benefit.

In this situation you need to be looking to take a short 60 second break and resume your set where you left it, even with the gap between the reps, your body will benefit from the completion on the set.

If you try to lift the weight and fail to hit your reps for that set 3 times in a row coupled with rest, then it’s time to consider lowering your weight the next time round.

5. Compare yourself to another gym user

If there is anything that I have learnt from my own personal experience in the gym, you can generalise people around you, as you are likely to get a huge shock when it comes to them lifting weight.

Remember that to be strong a person doesn’t need to have huge biceps, instead they could have strengthened their muscles that they have without the push to develop muscle mass.

You should be looking to push yourself to the limits that your body is able to handle, not that of someone else. Trying to push yourself to someone else’s limits could result in a serious injury that could put your workouts firmly on hold.

Although, I do recommend trying to workout with someone who’s of a similar build and who lifts the same weight as you, this is provides a bit of healthy competition between yourselves which ultimately leads to better performances from the both of you.

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Author Bio

Jordan is a 23 year old personal trainer from Leeds, UK. When not smashing it hard in the gym he currently writes for a UK bodybuilding supplements website.

For more articles of his head over to http://supplementshack.co.uk/blog/
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5 Reasons You Can’t Build Muscle in the Gym is a post from: Muscle Gain Tips

Taste Effectiveness Value For Money Mixability Overall Rating

Optimum Nutrition consistently deliver top of the range products. They have become well known for their quality and their 100% satisfaction guarantee, but does Optimum Nutrition Creatine powder match up to other supplements in their range? Find out in my Optimum Nutrition creatine powder review below….

Optimum Micronized creatine powder was designed for:

- Increasing Muscle Torque
- Increasing Muscle Energy
- Increasing Muscle Strength
- Increasing Cell Volume
- Increasing Muscle Endurance
- Increasing Muscle Recovery

This German made creatine powder is one of the highest in quality available, and it’s more than affordable at just $40-$50 for 2000 grams. As I’ve already said, the creatine also comes with a 100% guarantee as with all ON’s products.

One of the many benefits of this creatine powder over many cheaper products is the fact that it’s micronized creatine. Micronized creatine powder goes through a process which ensures that it’s the finest most absorbable creatine you can find. It will mix effortlessly in any liquid, and you won’t taste any gritty bits that’s common with standard creatine powder.

What Advantages Does Optimum Nutrition’s Micronized Creatine Powder Have over Regular Creatine Powder?

• More mixable - Due to the ultra fining process this creatine goes through, particles are much smaller and is therefore much easier to mix.

• More effective – With finer creatine particles comes increased uptake into the bloodstream.

• Faster utilization – The smaller particles also allow for much faster digestion, allowing for creatine to be transferred to the blood vessels at a much quicker rate.

• Easier on the gut – As the uptake is increased due to the creatine being much finer the stomach is put through less stress, the reason being that the creatine doesn’t sit there long periods of time like standard creatine powders.

Overall

If you want a product that’s proven, is of high quality, and is 100% guaranteed to satisfy your creatine needs, then Optimum Nutrition Micronized Creatine is one of the best creatine powders you can buy.

Best Prices on Optimum Nutrition Mincronized Creatine Powder – 2000g (Prices updated daily!)
		$36.99
		$39.99

Optimum Nutrition Micronized Creatine is a post from: Muscle Gain Tips

In the UK pancakes aren’t a regular staple in the majority of our diets, so when we do actually have them we should definitely go all out. However judging from some of these delicious and high protein pancake recipes I might just have to eat them more often. If you live in the US or elsewhere, and you eat pancakes more often, then why not try some of these recipes for high protein pancakes to mix things up a bit.

Some of the protein pancake recipes I’d recommend include:-

• Protein pancakes with cottage cheese recipe
• Oatmeal protein pancakes recipe
• Pumpkin protein pancakes recipe

Cottage Cheese Protein Pancakes

Serves 1 person

Ingredients for cottage cheese pancakes:-

1 cup whole wheat flour1 teaspoon cinnamon1 1/2 teaspoons baking powder1 cup non/lowfat buttermilk1 cup nonfat cottage cheese1/2 cup fat-free egg substitute or 4 egg whites

Cooking instructions

• Run flour through a sieve into a large mixing bowl then mix cinnamon and baking powder together by hand together with the flour. Then add the milk, the cottage cheese, and egg whites and mix well well with a hand whisk.
• Coat a skillet with nonstick cooking spray (nonfat), and preheat over medium heat.
• For each pancake, pour 1/4 cup of batter onto griddle. Cook until the top has bubbles and the edges are dry.

Oatmeal Protein Pancakes

Enough for 1 Person

Ingredients for making oatmeal protein pancakes:-

• 1 cup raw oats
• 1 scoop Protein Powder
• 3 egg whites
• 1/4 cup water
• 1 1/2 tsp cinnamon
• 2 packets sweetener
• 1 1/2 tsp baking powder

Cooking Instructions

• Place everything into a blender and blend for 30 secs.
• Pour onto a hot griddle once pancake batter has been mixed well.

Pumpkin Protein Pancakes

Ingredients for pumpkin protein pancakes:-

• 1/2 scoop Vanilla whey protein
• 1/2 Cup Oats
• 3 Egg Whites
• 1/3 Cup Pumpkin
• 2 tablespoons Ground Flaxseed
• Stevia to taste
• Pumpkin Pie spice to taste

Cooking Instructions

• Place everything into a blender and blend for 30 secs.
• Pour onto a hot griddle once pancake batter has been mixed well.

Enjoy!

High Protein Pancake Recipes is a post from: Muscle Gain Tips