Nitric Oxide Supplements

Nitric Oxide is a free form gas that is produced in the body and is used by the body to communicate with other cells in the body. To produce this gas, enzymes in the body break down the amino acid Arginine.
Nitric Oxide is a molecule consisting of one atom of nitrogen and one atom of oxygen. The production of Nitric Oxide occurs when the amino acid L-arginine is converted into L-citruline through an enzyme group known as Nitric Oxide Synthase (NOS).

One of the most popular nutritional supplements among bodybuilding and workout enthusiasts today is Nitric Oxide, or NO supplements. Nitric Oxide supplements are touted as stimulating a wide range of effects, most notably increasing blood flow and oxygen delivery, glucose absorption, and increasing muscle growth, power output, endurance, and muscle velocity. Taking these nutritional health supplements supposedly result in some key benefits like:
* Increased Strength
* Fast Gains in Muscle and Lean Mass
* Faster Recovery from Workouts
* Better Endurance

The Science and Research Behind Nitric Oxide Despite the claims of some in the supplement industry, there exists ample scientific literature to suggest the efficacy of Nitric Oxide products. The following was written in May 1996 in a document prepared for the Royal Society and Association of British Science Writers:

"Summary research papers continue to flood the scientific journals and insights into the biological activity and potential clinical uses of nitric oxide (NO): a gas controlling a seemingly limitless range of functions in the body. Each revelation adds to nitric oxide's already lengthy resume in controlling the circulation of the blood, regulating activities of the brain, lungs, liver, kidneys, stomach and other organs." Since the above was written in 1996, Nitric Oxide containing products have continued to be touted by those in the medical profession, as well as by athletes looking to add muscle to their frames. The above quotation states that Nitric Oxide controls the circulation of blood, and transmits messages between nerve cells.

The fact that nitric oxide increases blood flow should make it of interest to bodybuilders, as increased blood flow will serve to deliver more nutrients to muscles, thus helping muscles become larger when subject to stress.* Nitric oxide also affects the endocrine system. It affects the release of gonadotroptin releasing hormone, as well as the release of adrenaline from the adrenal medulla.*
All of the following are attributed to nitric oxide supplement use:

Hemodilation
Nitric oxide supplements induce hemodilation, which is the widening of the blood vessels in the skeletal muscles. Wider blood vessels leads to amplified blood flow; more blood flow within the muscles means faster muscle recovery, faster gains in muscle mass, and increased strength and endurance. It also creates the so-called "perpetual pump" that nitric oxide supplements are becoming known for.

"Perpetual Pump"
Taking nitric oxide supplements can help you achieve a natural "perpetual pump" - a muscle pump that remains in its post-exercise, blood-engorged, rock-hard condition all day long. Although the extent of this effect varies from person to person, almost all nitric oxide users experience an overall "hardening" of their muscles, which obviously improves physique quality. Muscle Fiber Twitch Acceleration By increasing NO production through the use of nitric oxide supplements, you can naturally increase the maximum contractile velocity of both your fast-twitch and slow-twitch muscle fibers. For most people this means a significant increase in the overall strength of each and every muscle group.

Increased Endurance Index (EI)
Current research shows that keto-acids, like the ones found in nitric oxide supplements, can significantly delay muscle fatigue and improve you Endurance Index (a measure of the rate of increased endurance during work output). What this means is that you can work out harder - for a longer period of time - before reaching muscle fatigue. Many nitric oxide users notice that they don't get tired as quickly during sets and workouts. Basically, nitrous oxide supplements solve 95% of the problems of natural bodybuilding. They allow you to enjoy many of the benefits of steroids without the dangers. You can experience continuous gains in lean muscle mass, enjoy a perpetual pump, lift more weight, recover from workouts faster, and have far more effective workouts with less fatigue. Anyone who is interested in experiencing these amazing benefits should give nitric oxide supplements a try.

NITRIC OXIDE FAQ :
Who needs it and what are some symptoms of deficiency?
Everyone REQUIRES nitric oxide to carry out key physiological processes within the body. From a bodybuilder's perspective, nitric oxide supplementation may prove useful in increasing growth due to increases in blood flow to certain areas of the body.* Signs of deficiency include physical weakness and extreme fatigue. Most "nitric oxide" supplements contain the amino acid Arginine-alpha-keto-glutarate.

How much should be taken? Are there any side effects?
With any amino acid containing product, overdose is a possibility. Dosing with too much arginine can lead to diarrhea, weakness and nausea. Clear dosing guidelines have not been established, so it is best to do what is known as "tolerance mapping". Take a small dosage for one week, note the benefits and the side effects, and increase the dosage until the benefits are maximized and the side effects minimized. Over time the two will converge and you will hit the optimal dose. This process is similar to "receptor mapping" for bodybuilders who use insulin. Many protein powders are fortified with amino acids, including arginine. With this in mind, pay particular attention to how much arginine you are ingesting from all supplements taken.

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Dymatize Xpand Xtreme Pump

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MONIQUE MINTON

Get to know Monique Minton from our 2010 FLEX Swimsuit Issue

Monique Minton

Height 5ft 10in
Weight 150 lbs
Birthdate Aug 17, 1984
Marital Status Single
Home Dallas, Texas, United States of America
Occupation Figure Competitor/Spokes Model/Fitness Management Group Athlete?IFBB Bikini Pro

Monique enjoys reading and cooking in her spare time. Her favorite foods are protein pancakes, fish, sushi and ezikiel bread. Her favorite cheat foods include peanut butter, cheese and bread. MOMO, as her friends call her, is also obsessive about BJJ and MMA. She is a NAGA grappling champion, so look out for her to be taken on some big names in MMA in the next few years.

Participated in the following shows contest
2010 IFBB Olympia NP

2010 IFBB Pittsburgh Pro Figure & Bikini

2010 IFBB MuscleContest Pro Bikini 2nd

2009 NPC USA Bodybuilding & Figure Championships 1st

2009 NPC USA Bodybuilding & Figure Championships 1st

2008 NPC National Bodybuilding & Figure Championships 5th

2008 NPC Team Universe Bodybuilding, Fitness & Figure National Championships 4th

2008 NPC USA Bodybuilding & Figure Championships 3rd

2008 NPC John Sherman Classic Bodybuilding, Fitness & Figure Championships 1st

After Watching IFBB Pro League bikini competitor and 2009 FLEX Swimsuit Issue cover model Monique Minton glide into place onstage or turn it on for the camera, it's hard to imagine her putting the hurt on opponents on the jujitsu mat. Although "tough" is the last word anyone would use to describe a bikini competitor, in Minton's case, it's more than appropriate, because this statuesque beauty won the women's novice class in the NAGA Texas and Europa Grappling Championships in 2009. "I like the challenge of getting on the mat and going against my opponent," Minton said. "Competing in bikini and jujitsu, I get the best of both worlds--the glamour and the grit."

Minton credits her parents and her upbringing for her ability to excel at two disparate activities. Her mother, Nadine, was a model and her father, Oscar, was a strict disciplinarian who taught her humility and mental toughness and instilled in her a strong work ethic The result: a girl who will break your heart and your arm, then, smiling gently, help you into the car and drive you to the hospital.

FATHER KNOWS BEST 1

"My dad is very old-school 1 Filipino, so I wasn't allowed I to do anything other than go to school and stay home with the family until I finished high school. After that, we were on our own and could do what we liked, so I've been doing a lot of catching up."

NO SISSY STUFF "I was never athletic growing up. My mom got me into runway modeling when I was 13, because she used to do it. I stopped when I was 21, because I got burned out. I took a year off and that's when I got into figure."

TOUGHEN UP "Every holiday, my dad was in charge of lechon [roast piglet]. I was the oldest, about eight or nine the first time, and while my dad cut the pig's throat, I had to hold the bucket and catch the blood. I remember the pig squealing and how sad it was, because it was once our pet. Dad treated us like boys to toughen us up. I guess you can say it worked. I'm not afraid to train or fight with anyone."

HOT AND HEAVY "I used to lift really heavy. I don't anymore. Now, I get a good workout in, but I'm able to take my aggression out on real people. It's a huge stress reliever. I just feel sorry for my opponent if I'm having a bad day."

SKILLFULLY SEXY "I feel strong when I'm rolling on the mat. Winning at jujitsu is a different feeling, because I'm not being judged on my looks. It's about technique and utilizes a different set of skills than it takes to win in bikini. It makes me a more well-rounded person."

GIRL POWER "Training with men sharpens my technique, because I have to counter their strength. It makes you better for when you go up against women. I've beaten a lot of guys--even a brown belt--but they're cool about it. There are no hard feelings afterward."

IT'S ABOUT RESPECT"ln bikini, I get to dress up, be sexy and show off all the hard work I've done in the gym. That's something girls love to do. In jujitsu, on the other hand, I go in dressed like a boy. I don't feet sexy at all, but that's what I need to do to earn respect."

TWO-TIMER "What's great about the training for jujitsu and bikini is that they intertwine so nicely. I go lighter with higher reps, and that helps a lot with my jujitsu training."

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Men's Health - May 2010 (US)

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Hugh Jackman's Workout Plan

The X Factor

(X3's Hugh Jackman reveals the muscle-and-mind tricks that transform him into Wolverine)

The most amazing physical feat I've ever seen was performed not by an elite athlete, but by Hugh Jackman, who becomes Wolverine once again this month in X-Men: The Last Stand. This miracle of physicality wasn't as eye popping as, say, Bo Jackson running up a center-field wall and then rocketing the ball to the catcher. (You remember that one?) But for sheer intensity, Jackman matched Jackson on this one.

Film director Darren Aronofsky (Pi, Requiem for a Dream) has invited me into the editing room to see footage from his upcoming film, The Fountain, which stars Jackman. For a pivotal scene, our hero -- shaved bald -- hovers in outer space, surrounded by a transparent bubble. He's in full lotus position, then spins upside down, stretches out into a traditional Superman flying pose, and floats away. A standard Hollywood effects shot. What's the big deal, right?

Then Aronofsky shows me the raw footage with no effects added. There's Jackman in full lotus again -- this time submerged in a water tank and held in place by the equivalent of a barbecue spit. A pole with a scuba regulator gives him some air, and the take begins. The spit, attached to a harness around his torso, turns him upside down in the water, and then he flattens out into the flying pose. It's a languidly paced scene. That's when you realize how intense it is. Just try pretzeling your legs into a lotus in your living room, let alone underwater, then holding the pose, along with your breath, while performing slow acrobatics.

"What take was that again?" Aronofsky asks the man working the video monitors.

"Nineteen," the guy replies.

Aronofsky grins at me and shakes his head. "We had Hugh in that tank for 3 days. He never complained once."

Actor and Stuntman

Jackman, 37, isn't known as an elite athlete. He's just an actor. He's done some physical scenes playing Wolverine in the X-Men movies, some running around in period garb in Van Helsing. But if you do a little research -- talk to a guy like Aronofsky, for instance, or chat with Jackman himself about what he's done to prepare for all these roles -- the "just an actor" label starts to stretch and split open like the Hulk's purple pants.

At 6'3", Jackman's an imposing presence, and he backs up that looming quality with muscle power: He benched 315 pounds and leg-pressed 1,000 prepping for X-Men: The Last Stand. ("But I pretty much shat myself" on the latter, he says with a belly laugh.) He perfected key tai chi forms and groin-shredding yoga positions for The Fountain. He does almost all his own stunts.

And yes, fellas, he does have a secret behind his physical achievements: brainpower. He's always searching for the tipping point between what the mind wants and what the body can achieve. "I don't set goals in life," he says. "In this country, people are all about goal setting. And I concede, to a point, how it can help you get going. But we limit ourselves with goals. We have far more ability than we give ourselves credit for. You see that in people under pressure. How does someone run a 100-meter race at the Olympics? When it's once every 4 years, with everything they've done leading to that? It can't just be adrenaline." Then he nods and smiles. "Maybe it's just the mind getting out of the way."

Getting in the Mind Set

There's no better laboratory demonstration of this hypothesis than the psyops that go into Jackman's Wolverine weight-lifting program. "For Wolverine, I ramp it up," he says. "I do an hour and a half a day in the gym and eat a thousand calories more a day than I would normally. And I train really hard. I crank up the Godsmack and Metallica. I yell and scream, which helps me get into the character and have a bitch of a workout."

The workout itself is not groundbreaking. Lots of heavy iron: bench-press variations, barbell lunges, light squats, and leg presses, among other staples. "I'd change it up every 3 weeks," he says. "Three weeks heavy with lots of rest between sets. Then change to lighter weight, slower reps, four count up, four count down. Then mix in fast, explosive lifting, always changing the workout."

The mental approach, however, remained constantly vicious and very Wolverine -- and that ability to shove the mind out of the way is what allowed Jackman to do what he'd never done before: bench a six-plate barbell. "When I have 315 pounds above me, there's that little breaking point," he says. "You either get really pissed off at that weight, or you ask for help from your spotter. It's that exact point -- and every guy reading this article will recognize it -- when Wolverine gets not just pissed off, but insanely pissed off. I try to reach that point every day in my workout. And then push through it."

That approach applies to any of Jackman's physical quests, as does a strong shot of tenacity; that is, If I can't do it today, well, then I'll go again tomorrow. Some men fail in this area. Are you willing to chase a physical challenge for a year? For The Fountain, it took Jackman 9 months of daily yoga to achieve the lotus position, and another 3 months to be able to hold it long enough for those underwater takes. Why not just hire a body double? Aronofsky certainly offered. Jackman just shakes his head no. "I always take things like the lotus scenario as 'All right, let's see if you can do this.' "

That's Jackman's primary driver: Instead of setting goals, seek defining moments. Those are the real tests, because you have to be willing to fail in a pressure situation in front of other people. "That fear holds all of us back," Jackman says. "And that's the toughest thing about aging. With age, you see people fail more. You see yourself fail more. How do you keep that fearlessness of a kid? You keep going." Then he smiles. "Luckily, I'm not afraid to make a fool of myself."

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Spartan Workout Secrets from the Star of 300

To become fit for a king, 300 star Gerard Butler trained harder than most pro athletes for 4 months straight. But his biggest challenge came when the cameras stopped rolling

As Gerard Butler rushes into his hotel lobby, he seems slightly disoriented. Maybe it's the chill winds buffeting New York City. But more likely, it's the lingering effects of his just-completed session of eye- movement desensitization and reprocessing, a laser-light show of sorts that supposedly hot-wires the synapses of your gray matter. "It's normally used to treat post-traumatic stress disorder," the 37-year-old actor says. However, his hope is that it will help coordinate the analytical and creative lobes of his brain, enabling him to better manage his life.

Perhaps he should ask for a refund. Butler not only is 45 minutes late for our interview, but also requires an additional 5 minutes to tidy up -- his pug puppy is in heat -- and then another 10 when his room key won't open the door. Once inside, he quickly apologizes for the clutter of brochures and tile samples, which he attributes to the overdue renovation of his Manhattan condo -- the one he bought in early 2004 but has yet to occupy.

While all of this frustrates Butler enough to take a stab at laser-light therapy, at least he can justify his disorganized personal life as an occupational hazard. After all, his success as an actor depends on his ability to inhabit the mind of another person and then stay in character for months. And when you consider his larger-than-life roles in modern-day epics such as Dracula 2000, Attila the Hun, and the newly released 300 -- in which he plays Leonidas, King of Sparta (*1) -- you understand why he might run late for an appointment or take 3 years to remodel his apartment. Would a vampire heed deadlines? Would a king compare swatches?

To become King Leonidas, Butler, who by his own admission was in less- than-ideal shape when he was tapped for the starring role in 300, spent 4 months transforming both his body and his mind. Early on, it became an all-consuming task. That's because the intense training required to build a warrior's physique -- aesthetically and functionally -- simultaneously cultivated a warrior's mentality. Or maybe it was vice versa.

Either way, it's the reason Butler enlisted the help of Mark Twight, a former world-class mountain climber who, based on personal experience, believes in training as if your life depends on it. In fact, Twight would argue that a good workout should make you feel almost queasy upon hearing what lies ahead. For example, to hasten Butler's mind-body transformation, he created what he calls the "300-rep Spartan workout." (Trust us, 100 reps is plenty hard.) (*2) It goes like this: Without resting between exercises, Butler performs 25 pullups, 50 deadlifts with 135 pounds, 50 pushups, 50 jumps on a 24-inch box, 50 floor wipers (*3), 50 single-arm clean-and-presses using a 36-pound kettle bell, and 25 more pullups. All this, in addition to utilizing other unconventional yet equally taxing training methods, such as tire flipping and gymnastics-style ring training. Sound like hell? It is. In fact, upon receiving his marching orders for a Spartan workout, one of Butler's costars told Twight, "It feels like you just killed my dog."

Five weeks before the cameras were to roll, Butler took on extra sessions with a Venezuelan bodybuilder named Franco LiCastro in order to exaggerate the physique he was after. "I wanted to look really strong," says Butler. "I've seen so many actors play these kinds of roles, and you see all this equipment on either a big belly or skinny little arms." It worked in more ways than one: On-screen, the bearded actor lords over the battlefield like testosterone incarnate, with the steely gaze, cobblestone abs, and broad, chiseled shoulders you suspect one would need to command 300 men to their slaughter.

"You know that every bead of sweat falling off your head, every weight you've pumped -- the history of that is all in your eyes," says Butler of his dedication. "That was a great thing, to put on that cape and put on that helmet, and not have to think, Shit, I should have trained more. Instead, I was standing there feeling like a lion."

Branch Warren

Biography

Warren first competed in 1992 when he won the Amateur Athletic Union (AAU) Teenage Mr. America competition. His first National Physique Committee (NPC) event was the Teenage Nationals, where he won again. His first IFBB event was at the 2004 Night of Champions competitions, where he placed 8th. His first Mr. Olympia was in 2005, where he placed 8th. The following year, in 2006, he competed in his first Arnold Classic for a 2nd place finish. While slipping to 7th place in 2007, he improved to 4th place in 2008 and 3rd in 2009, while winning the title of "Most Muscular". Warren placed 12th in his 2nd Mr. Olympia contest in 2006. Warren also placed 1st at the 2007 New York Pro.

2009 Mr. Olympia
After not competing in the Olympia in 2007 and 2008, Warren returned to shock the bodybuilding world by placing 2nd at the 2009 Olympia, one spot ahead of 2008 Olympia winner Dexter Jackson, and losing only to three time winner Jay Cutler.

Personal Warren
has featured in many bodybuilding magazine articles, as well as appearing on the magazine cover of Muscular Development. He endorses MuscleTech supplements. He currently lives in Keller, Texas with his wife Trish Warren, and often trains at MetroFlex Gym in Arlington, Texas.

Statistics

• Full Name: William Warren b.
• Nickname: Quadrasaurus Flex
• Place of Birth: Tyler, Texas
• Date of Birth: February 28, 1975
• Residence: Bel-air, Texas
• Occupation: bodybuilder, Logistics Company owner
• Height: 5'7"
• Contest Weight: 250 lb
• Off-Season 255-265
• Eye Color: Brown
• Hair Color: Yellow
• Arms (contest): 19"
• Thighs (contest): 29"
• Waist (contest): 42"
• Incline Bench Press: 505lbs*6 reps
• Barbell Curl: 115 lbs 10 reps
• Deadlift:´650lbs 5* Squat: more than 700lbs
• Military press: 315 lbs 20 reps
• Marital Status: Married.
• Wife: Trish Warren, IFBB Fitness.Fitness Pro

Contest history

• 1992 AAU Teenage Mr. America, Short and Overall, 1st
• 1993 NPC Teenage Nationals, Lightheavyweight and Overall, 1st
• 1999 NPC Junior Nationals, 4th, Heavyweights
• 2000 NPC USA, 3rd, Heavyweights
• 2001 NPC Nationals, 1st, Heavyweight (Earned Pro Card)
• 2004 Night of Champions, 8th
• 2004 Show of Strength Pro Championship, 4th
• 2005 Mr Olympia, 8th
• 2005 Charlotte Pro, 1st
• 2005 Europa Supershow, 1st
• 2006 Arnold Classic, 2nd
• 2006 San Francisco Pro Invitational, 2nd
• 2006 Grand Prix Australia, 5th
• 2006 Mr. Olympia, 12th
• 2007 Arnold Classic, 7th
• 2007 NewYork Pro, 1st
• 2008 Arnold Classic, 4th
• 2009 Arnold Classic, 3rd
• 2009 Mr. Olympia, 2nd
• 2010 Arnold Classic, 3rd

Bigger, Stronger, Faster* (2008)

Steroid Myth, Scandals and Dreams

By STEPHEN HOLDEN

Published: May 30, 2008

Just when Christopher Bell’s documentary, “Bigger, Stronger, Faster*,” seems content to be an entertaining exploration of his and his two brothers’ use of anabolic steroids, it turns a corner and plunges into deeper waters. It happens when Mr. Bell, who narrates the film in the jocular first-person style of Michael Moore or Morgan Spurlock, reflects on steroid use as a metaphor for modern American life. Are steroids un-American, as Senator Joseph R. Biden Jr. is heard to say? Or are they as American as apple pie?

How do you reconcile the imperative drilled into children by parents, teachers and the news media that winning is everything with the increasingly quaint moral injunctions to play fair, exercise good sportsmanship and do the right thing? If your childhood idols are preening supermen like Hulk Hogan and Arnold Schwarzenegger, who preached clean living but revealed their own reliance on steroids, which path are you likely to follow?

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Jamie Eason Glutes & Legs Workout,

In her third episode, watch Jamie Eason work out her glutes and hamstrings, in the follow-up to her previous episode! Jamie teams up again with IFBB Pro Female Bodybuilder Marika Johansson to demonstrate proper technique on lunges!

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E-Books » Magazine : Men's Health - April 2010 (US)

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Protein Shake Recipes: Unique and Tasty Recipes For Protein Shakes

Delicious Protein Shake Recipes That Are Easy To Make

By Hugo Rivera

Changing things up a bit or adding variety is always a good thing for those following a diet. So here are 3 unique protein shake recipes that will get those taste buds sizzling and help you lose weight at the same time.

1. Oatmeal Mixed With Protein Powder
This is probably my favorite of all the recipes I have used. I like to get a cup of oatmeal (measured uncooked and you can consume it either cooked or on its natural state), sprinkle some protein powder on top of it and then mix it with a little bit of water. I use just enough water to make it taste like pudding.

Make sure that you only use old fashioned plain unsweetened oatmeal as there are many types of oatmeal that come loaded with sugars. I usually get a cup of plain oatmeal and pour it into a bowl. From there I use a protein powder such as Pro V60 Plus as it not only contains the right amount of proteins, carbs and fats, but it is also high in dietary fiber.

The great part of using this protein is that you get a variety of flavors to choose from. I personally like the chocolate or vanilla, but the strawberry is a great alternative for those strawberry lovers!

2. Protein Powder Mixed With Fish Oils: Lemon Pudding

Another great way to make a protein shake taste like a pudding is to mix protein powder with some liquid fish oils. What I do is simply put the amount of protein I will consume which is around 40 grams in a bowl. My choice of protein is once again Pro V 60 and for this mix, I usually use the vanilla flavor.

Then I put a tablespoon of Carlson’s Fish Oil (Lemon Flavor) in with the protein. My last step is to add about 2 ounces of water to give it that pudding taste. Afterwards, I take a spoon and mix it until it looks like pudding.

3. Almond Pudding

Almond pudding is another way to make a regular protein shake taste phenomenal. What I like to do is get a bowl and put my protein in first. I then mix it with about 2 ounces of water until it appears to be pudding. I then sprinkle a tablespoon of almonds to give it a unique taste and get some good fats in.

All of these recipes will add variety to your diet and help make your fat extinct once and for all!

casein vs whey_protein.

By: Jamie Hale

Casein Protein

Casein Protein constitutes 80 percent of milk protein. It is recognized for its excellent amino acid content, slow digestion, and anti-catabolic effect.

Casein Protein Constitutes Eighty
Percent Of Milk Protein

Benefits:

It's slow to digest, clots in the stomach, and appears to be anti-catabolic due to this effect. It contains dairy calcium (which is important for bone health and body comp effects).

Disadvantages:

Slow digestion can be a negative before or after training when you are trying to get amino acids into the system quickly. People who have problems with lactose may have gas, and some people are allergic, which can cause bloating. The sodium content can cause bloating as well (important before a bodybuilding contest and for making weight).

Recommendations:

It should be used at meals (can be combined with other proteins) and at bedtime. It should not be used when trying to accelerate amino acid absorption.

Sources:
Dairy, Casein Concentrates.

Whey Protein

Whey is a natural byproduct of the cheese-making process (from milk). Approximately 20 percent of the protein found in milk is whey protein. Whey is rich in branch chain amino acids, lactose, minerals, and vitamins and contains lactalbumin (similar to serum albumin) and traces of fat.

Whey Is A Natural Byproduct Of
The Cheese-Making Process.

Whey protein has been shown to increase protein synthesis. Some studies have also indicated that whey contributes to immune function among others. Whey has also shown powerful antioxidant effects as it enhances glutathione levels. Glutathione is a tri-peptide that contains one amino acid residue from each of the following: glutamic acid, cysteine, and glycine. Glutathione occurs widely in plant and animal tissues and plays a major role in protecting skeletal muscle and other body tissues from oxidative damage. Glutathione helps maintain compounds such as iron in its proper oxidation state in hemoglobin. Protein sources containing high levels of cysteine (whey contains 2-2.5 percent cysteine) may be effective in maintaining or replenishing whole blood glutathione.

Whey Protein Supplements

Whey protein isolate is the most pure and concentrated form of whey protein available. It contains 90 percent or more protein and very little (if any) fat and lactose. Whey protein concentrate has anywhere between 29-89 percent protein depending upon the product. As the protein level in whey protein concentrate decreases, the amounts of fat and/or lactose usually increases. Another type of whey protein supplement is whey protein hydrolysates, meaning that the whey is predigested into peptides (small chains of amino acids). These supposedly help the protein be absorbed better.

Benefits:
Increased protein synthesis, enhanced immune function and antioxidant activity, and fast absorption.

Disadvantages:
It has not been shown to be effective at decreasing protein degradation (in most cases).

Recommendations:
This is excellent to consume around workout time due to its fast absorption rate. Consume it pre-, during, or immediately post-workout.

Sources:
Milk, byproduct of cheese production, milk protein isolates, whey protein supplements.

Casein Versus Whey

There seems to be a great deal of controversy over which one is better. I get the question all the time. From the information above, you can see that each offers distinct advantages and disadvantages. Below is information that directly compares casein and whey. A study conducted by Yves Boirie looked at healthy subjects with a normal protein intake. They fasted for ten hours then were either given 30 grams of whey protein or 30 grams of casein (milk) protein.

The study showed blood leucine levels peaked in one hour after ingestion of whey or casein. However, the whey group peaked at higher levels and returned to baseline after four hours. The casein group peaked at a lower level but didn't return to baseline until seven hours later. Whey protein enhanced protein synthesis (postprandial protein synthesis was stimulated by 68 percent with the whey protein), but did not effect protein degradation. Casein decreased protein degradation, (protein breakdown was inhibited by 34 percent after casein ingestion) but did not effect protein synthesis. Postprandial whole body leucine oxidation over seven hours was lower with casein. Leucine intake was identical in both meals. Therefore, the net leucine balance over the seven hours after the meal was more positive with casein than with whey.
The study conducted by Boirie points out the benefits of both proteins as we mentioned earlier. Keep in mind that a mixed protein meal would have a different absorption rate that might change the effects on protein synthesis and breakdown. With the information from the study above, we must question the old saying, "We need to eat every three hours or we will lose muscle" (probably started by a supplement company). A study by Tipton concluded that the acute ingestion of both whey and casein after exercise resulted in similar increases (no significant differences) in muscle protein net balance, resulting in net muscle protein synthesis despite different patterns of blood amino acid responses.

by: Marie Spano

How The Bodybuilding Supplement Whey Can Help You Drop Body Fat
Sleep, genetics, your training program, what you eat and stress all play a role in how your body looks and how you feel. If you've made changes to what, when and how much you eat as well as your training program but you still can't seem to drop that stubborn body fat, consider how the bodybuilding supplement whey protein may help.

Can't Seem To Drop That Stubborn Body Fat? Consider

How The Bodybuilding Supplement Whey Protein May Help.

What Is Whey Protein?

Whey protein is a milk protein that is the liquid by-product of cheese production. In supplement form, whey protein comes in three main forms:

1. Whey Protein Concentrate: Contains some fat and lactose and between 29% - 89% protein depending on the specific product. Whey protein concentrates often have more bioactive compounds.
2. Whey Protein Isolates: Contains minimal fat, cholesterol and lactose and 90% or more protein.
3. Whey Protein Hydrolysates: Are often used in clinical nutrition applications because they are predigested and partially broken and therefore easier to absorb.

Whey protein has the highest protein digestibility corrected amino acid score (PDCAA) - a measure of both how well a protein is digested and how well it supplies the amino acids needed by an adult. In addition, it is a complete protein meaning it contains all essential amino acids. Whey also contains more branched chain amino acids (BCAAs) than any other source of protein and more leucine than other types of protein.

Several studies indicate that whey protein is beneficial for increasing muscle protein synthesis. Consume whey pre- or post-training and you'll tip the scale in favor of muscle growth and strength gains over time. But, there are a number of other benefits associated with whey protein.

How Bodybuilding Supplement Whey Protein Can Help You Shed Body Fat:

Add whey and drop weight? It sounds too good to be true but it may work.

• Whey Protein Is Rich in Leucine: Leucine plays a key role in protein synthesis, a process that burns through quite a few calories. In addition, it stimulates fatty acid oxidation.
• Whey Satiates Your Appetite: Studies show that whey may satiate your appetite better than some other types of protein. Milk proteins contain glycomacropeptide - a peptide that stimulates the cholecystokinin (CCK). CCK is an intestinal hormone that is released after eating a meal and it signals satiety.
• Studies Show Supplemental Whey Helps People Drop Body Fat: There are at least two studies where scientists examined whey protein supplementation and weight loss. In one study at the University of Oklahoma, scientists told both groups of participants not to change their diet. However, one group was given a nutrition supplement containing whey (300 calories, 40 grams of protein) once per day for two weeks and twice a day for the remaining eight weeks of the study. Both groups engaged in a supervised resistance and endurance-training program for 10 weeks.

After the 10-week study, both groups decreased fat mass but the exercise + food supplement group showed a significantly greater decrease in fat mass (-9.3% versus -4.6% in the exercise-only group). The supplemented group also showed significant gains from pre- to post-test in muscle mass and significant decreases in total and LDL cholesterol.

A 2006 study found that adding 60 grams of whey protein per day, in comparison to 60 grams of carbohydrate, or 60 grams of carbohydrate, led to significant decreases in body fat and weight after 6 months.

Adding Whey Protein Led To Significant Decreases
In Body Fat Compared To Soy Protein And Carbohydrate.

Additional Tips To Help Shed Body Fat:

• Use a food journal and write down everything you eat. Studies show that people who log their food intake every day are more likely to lose weight than those who do not.
• Seek the advice of a sports nutrition expert who has the education (a degree in nutrition or nutrition biochemistry) and experience in nutrition to help you.
• Check the forums and the transformations for information on how others have dropped fat pounds
• If you are having problems losing weight yet you feel you are doing everything right, talk to your physician. Low levels of certain hormones, hypothyroidism and other conditions can make weight loss more difficult

Seek The Advice Of A Sports Nutrition Expert Who
Has The Education And Experience To Help You.

Conclusion
If you want to shed body fat, it makes prudent sense to incorporate whey protein into your routine. As a bodybuilder, this is something you should already be doing. After all, why spend time in the gym trying to get a better body (health and physique) if you aren't going to eat the right foods to support the changes you are striving for? Try whey, if nothing else, you'll likely notice an increase in strength.

Lose Weight Without Being Hungry

When you're cutting back on calories in order to lose weight, you may struggle with feeling hungry. Your best defense is to choose foods that have a high Fullness Factor(TM). These are foods that fill you up with fewer calories.
The Fulless Factor rates foods on a scale from 0 to 5, with 5 being the most filling per calorie and 1 being the least. For example, potato chips have a fullness factor of 1.2. A baked potato on the other hand has a fullness factor of 2.5. That means that you're probably going to feel a lot more full if you eat 200 calories worth of baked potato than you will if you eat 200 calories worth of potato chips!

Muscular Development - June 2009 (US)

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What is Waxy Maize?

Waxy Maize has a much higher molecular weight and a much lower osmolarity rate compared to dextrose or maltodextrin, so what does this mean. Mainly, Waxy Maize bypasses the stomach, is absorbed by the intestines and immediately is assimilated; this is all done at a much faster rate than dextrose or maltodextrin, almost double.
Waxy Maize can help the absorption rates of many of your favorite supplements like creatine monohydrate, creatine ethyl ester, cell volumization and nitric oxide type supplements, etc. Nutrients like this often times are left in the stomachs harsh acidic environment and degrade absorption rates. Waxy Maizehelps shuttle these nutrients to bypass the stomach and allow the body to assimilate these nutrients at a much higher rate.
Waxy Maize has the ability to replenish the body's glycogen stores much faster than a mix of maltodextrin or dextrose. This is accomplished again by Waxy Maize's ability to bypass the stomach and go to the intestines for immediate absorption. Waxy Maize's ability to shuttle all these nutrients and starch gives the body an immediate "pump" you can physically feel in your muscles post workout. You will see a much larger, fuller and rounder muscle belly.

Example of waxy maize product :

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4 Female Training Myths Debunked (by David Frankovic)

"I just want to lose fat around my stomach and nowhere else." "I just want to tone my inner thighs." "Lifting weights is just going to turn me into a man!" I have heard these statements from women about 3,000 times. Those 3 desires have one thing in common; they are pretty much impossible.

Lifting Weights Will Not Cause A Loss In Femininity.

Common Myths
Myth 1 : Spot Reduction

Let's start off with the theory of burning fat or toning a certain area of the body. Toning involves two constituents: adipose tissue (the subcutaneous body fat) and muscle tissue. In order to appear more toned, a reduction in body fat and increase in muscle mass will have to occur.

The human body does not allow spot reducing, which would include losing fat exclusively in the abdominal area. If you were to lose weight, it would occur all over your entire body. Unfortunately, body fat is not necessarily reduced evenly.

People often have trouble areas where the fat is last to go. Women especially find this to be their stomach, legs or arms. There is not much that can be done about this aside from continuing to lean out.

A reduction in body fat occurs when a person is in a caloric deficit. This occurs with two variables: decreasing the amount of calories you consume, increasing the amount of exercise you participate in, or doing both. Resistance training is used to help build and maintain muscle tissue, while cardiovascular training is a tool used to help achieve a caloric deficit.

Here is a statement that many of you probably do not want to believe: There is no exercise out there that is going to burn fat off of your body in a specific area! No resistance training exercise will help tone or reduce fat on top of any muscle in your body. It is a reduction of calories and an increase in exercise that will take care of that.

There is a very big misconception regarding that "burn" you feel after performing many repetitions during an exercise. Some people actually believe that is the fat melting off the body right before our very eyes! That burn is actually caused by lactic acid, which is used by your muscles to form adenosine triphosphate (ATP) for immediate energy.

I often see a female lying on the ground at the gym performing sets of 100 crunches. She probably assumes that burning sensation is actually helping her "toning her stomach". If you are performing a set of 100 repetitions on any exercise, don't you think it is time to move on to something a little harder?

There Is No Exercise Out There That Is Going To
Burn Fat Off Of Your Body In A Specific Area.

Myth 2 : Losing Your Femininity

The theory that lifting weights will cause a woman to appear bulky and manly is completely false. I used resistance training to bring my body weight up 60 pounds over the course of about five years.

I must say that the actual weight training was the easy part. The difficult part included eating like a horse, because a calorie surplus is needed to gain muscle mass. I often gagged during some meals as I was pretty much force-feeding myself like a mother would to a small child eating their vegetables.

Now, I am pretty sure that most women do not force feed themselves by mistake. Extreme muscle mass gains are not something that occurs out of the blue. You have to really want it for it to happen. It is pretty safe to say that muscle gain is much, much harder than fat loss for most people.

Another little fact that most women forget is testosterone. Testosterone is a very anabolic hormone found in the human body, males and females, which is very important for gains in muscle mass. Men usually have about ten times more testosterone than women.

Even if a woman were to put the time into eating a crazy amount, it would still be about ten times harder to look like a man. It sounds like it is fairly difficult for a woman to gain an incredible amount of muscle mass and be mistaken for a man, doesn't it?

The Theory That Lifting Weights Will Cause A
Woman To Appear Bulky And Manly Is Completely False

Myth 3: Avoiding Chest Exercises

Another fairly popular fallacy is the theory that a woman should not perform any chest exercises, as this would "shrink her breasts". A woman's breasts are an area of fat deposit just like anywhere else on her body. The breasts will shrink as body fat levels of the entire body are reduced.

Resistance exercises for the chest would not cause a reduction in size. In fact, it might help your breasts appear larger as you can stimulate growth of your pectoral muscles. The larger pectoral muscles would help push out the fat found on your breasts and assist them in looking bigger.