PROTEIN POWDER COOKIES

150 ml protein powder (your favorite flavor, but chocolate works very well)
100 ml rolled oats
100 ml low-sugar muesli (no sugar added)
3 tablespoons olive oil or 3 tablespoons canola oil
2 tablespoons honey
100 ml milk or 100 ml water
2 teaspoons cocoa powder (optional)

Directions:

1
Mix all the incredients.
2
Use about tablespoon of mixture per cookie, pat down.
3
Bake for about 10 minutes in 200 C/400 F oven.
 

WHY YOU SHOULD STRENGTHEN YOUR CORE MUSCLES

Core exercises are an important part of a well-rounded fitness program. Aside from occasional sit-ups and push-ups, however, core exercises are often neglected. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. Read on to find out why.

Core exercises improve your balance and stability

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.

Core exercises don't require specialized equipment or a gym membership

Any exercise that involves the use of your abdominal and back muscles in coordinated fashion counts as a core exercise. A bridge is a classic core exercise. Lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles. Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold the position for as long as you can without breaking your form.

Core exercises can help tone your abs

Want more-defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles.

Strong core muscles make it easier to do most physical activities

Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.

Core exercises can help you reach your fitness goals

Aerobic exercise and muscular fitness are the primary elements of most fitness programs. But to have a truly well-rounded fitness program, you should include core exercises in the mix as well. Whether you're a novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness program is the best way to reach your fitness goals.

DARK CHOCOLATE ANYONE?

Dark chocolate has recently been discovered to have a number of healthy benefits. While eating dark chocolate can lead to the health benifits described below, remember that chocolate is also high in fat. Use FitDay to keep track of your calories and nutrition as you work towards your weight loss goals. 

1) Dark Chocolate is Good for Your Heart

Studies show that eating a small amount of dark chocolate two or three times each week can help lower blood pressure. Dark chocolate improves blood flow and may help prevent the formation of blood clots. Eating dark chocolate may also prevent arteriosclerosis (hardening of the arteries). 

2) Dark Chocolate is Good for Your Brain

Dark chocolate increases blood flow to the brain as well as to the heart, so it can help improve cognitive function. Dark chocolate also helps reduce your risk of stroke. 

Dark chocolate also contains several chemical compounds that have a positive effect on your mood and cognitive health. Chocolate contains phenylethylamine (PEA), the same chemical your brain creates when you feel like you're falling in love. PEA encourages your brain to release endorphins, so eating dark chocolate will make you feel happier.

Dark chocolate also contains caffeine, a mild stimulant. However, dark chocolate contains much less caffeine than coffee. A 1.5 ounce bar of dark chocolate contains 27 mg of caffeine, compared to the 200 mg found in an eight ounce cup of coffee.

3) Dark Chocolate Helps Control Blood Sugar

Dark chocolate helps keep your blood vessels healthy and your circulation unimpaired to protect against type 2 diabetes. The flavonoids in dark chocolate also help reduce insulin resistance by helping your cells to function normally and regain the ability to use your body's insulin efficiently. Dark chocolate also has a low glycemic index, meaning it won't cause huge spikes in blood sugar levels.

4) Dark Chocolate is Full of Antioxidants

Dark chocolate is loaded with antioxidants. Antioxidants help free your body of free radicals, which cause oxidative damage to cells. Free radicals are implicated in the aging process and may be a cause of cancer, so eating antioxidant rich foods like dark chocolate can protect you from many types of cancer and slow the signs of aging.

5) Dark Chocolate Contains Theobromine

Dark chocolate contains theobromine, which has been shown to harden tooth enamel. That means that dark chocolate, unlike most other sweets, lowers your risk of getting cavities if you practice proper dental hygiene.

Theobromine is also a mild stimulant, though not as strong as caffeine. It can, however, help to suppress coughs.

6) Dark Chocolate is High in Vitamins and Minerals

Dark chocolate contains a number of vitamins and minerals that can support your health. Dark chocolate contains some of the following vitamins and minerals in high concentrations:

• Potassium
• Copper
• Magnesium 
• Iron

The copper and potassium in dark chocolate help prevent against stroke and cardiovascular ailments. The iron in chocolate protects against iron deficiency anemia, and the magnesium in chocolate helps prevent type 2 diabetis, high blood pressure and heart disease. 

KALE WRAPS

KALE WRAP RECIPE

Makes endless wraps, but 1 head of kale makes about 4 wraps. Plan accordingly. 

Kale 

• 1 head kale, chopped
• 1 Tbsp olive oil
• 1 avocado, cut into pieces
• pinch of sea salt
• pepper to taste

Mix everything in a large salad bowl. Let sit and marinate while you prep the rest.

Salsa

• 1 cup chopped cherry tomatoes
• 1/2 tsp jalapeño, finely chopped or 1/2 tsp fresh horseradish
• 2 Tbsp chopped onion, optional
• 1 Tbsp rice vinegar
• pinch of sea salt

Mix everything in a medium sized bowl.

The Rest

• Tortillas, use whichever kind you like.
• Parmesan cheese
• Whipped garlic spread* (see recipe below or you can buy this at your local health food store)

Optional: Arugula, corn, anything else you like in tacos. You can also add meat but you will NOT miss the meat if you leave it out, I promise. Kale is VERY hearty and filling.

WHIPPED GARLIC RECIPE 

•  2 cups grape seed oil (or vegetable oil)
• 1/4 cup lemon juice, squeezed fresh
• 1/2 cup peeled garlic cloves
• pinch of sea salt

In a food processor pulse the garlic and the salt until garlic is in small pieces – almost like a paste. About 1 minute. Slowly mix in a little lemon juice. And then a little of the oil. Pour VERY SLOWLY. Keep repeating this until the mixture is fluffy and all mixed up.

If you have a moment in the late afternoon, you can prep these wraps by soaking the kale in a bit of sea salt and olive oil. Chop tomatoes and mix the salsa up beforehand as well. Then, set everything aside until you’re ready to eat.

Once you’re ready to eat, heat a frying pan on medium-low. Add the tortilla. Then layer 1 heaping Tbsp garlic sauce under 2 Tbsp Parmesan cheese (or as much or little as you want). Add the kale and salsa (or anything else you might want). Remove from heat when cheese barely starts to melt. And wrap it up! Voila. Simple as that.

WHY YOU SHOULD ADD KALE TO YOUR GROCERY LIST

Move over Popeye and make room for the "queen of greens," kale. Gaining in popularity, kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, and delicious flavor.

Eating a variety of natural, unprocessed vegetables can do wonders for your health, but choosing super-nutritious kale on a regular basis may provide significant health benefits, including cancer protection and lowered cholesterol.

Kale, also known as borecole, is one of the healthiest vegetables on the planet. A leafy green, kale is available in curly, ornamental, or dinosaur varieties. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts.

What makes kale so exceptional? Here is why it's a superstar vegetable -- and ways to work it into your diet.

Kale is a Nutritional Powerhouse

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients.

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

Super-Rich in Vitamin K

Eating a diet rich in the powerful antioxidant vitamin K can reduce the overall risk of developing or dying from cancer, according to a study in the American Journal of Clinical Nutrition. Vitamin K is abundant in kale but also found in parsley, spinach, collard greens, and animal products such as cheese.

Vitamin K is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity, and bone health.

But too much vitamin K can pose problems for some people. Anyone taking anticoagulants such as warfarin should avoid kale because the high level of vitamin K may interfere with the drugs. Consult your doctor before adding kale to your diet.

Kale might be a powerhouse of nutrients but is also contains oxalates, naturally occurring substances that can interfere with the absorption of calcium. Avoid eating calcium-rich foods like dairy at the same time as kale to prevent any problems.

Eat More Kale

In summer, vegetable choices abound. But during the cooler months, there are fewer in-season choices -- with the exception of kale and other dark, leafy greens that thrive in cooler weather.

To find the freshest kale, look for firm, deeply colored leaves with hardy stems. Smaller leaves will be more tender and milder in flavor. Leaves range from dark green to purple to deep red in color.  

Store kale, unwashed, in an air-tight zipped plastic bag for up to five days in the refrigerator. 

Easy Ways to Prepare Kale

Quick cooking preserves kale's nutrients, texture, color, and flavor. Rinse kale, chop it finely, and add it soups, stews, stir-frys, salads, egg dishes, or casseroles. Or top pizzas with kale for added nutritional goodness. Steam kale for five minutes to make it more tender or eat it raw. You can also substitute it for spinach or collard greens in recipes.

Other fast and easy ways to prepare kale:

• Make a simple salad with a bunch of thinly sliced kale, red pepper, onion, raisins, and your favorite salad dressing.
• Braise chopped kale and apples, garnish with chopped walnuts, and add a splash of balsamic vinegar.
• Toss whole-grain pasta with chopped kale, pine nuts, feta cheese, and a little olive oil.
• Cover and cook a pound of chopped kale with a few garlic cloves and 2 tablespoons olive oil for 5 minutes; season with salt, pepper, and a tablespoon of red wine vinegar.
• Make kale chips by slicing kale into bite-size pieces, toss with a drizzle of olive oil and a pinch of salt, and bake for 10-15 minutes at 350 degrees in the oven.

All vegetables are rich in nutrients and fiber, fat-free, and low in calories and are intended to be the cornerstone of all healthy diets. Toss kale into your grocery cart to enrich the nutritional goodness of your diet and help you eat the recommended 4-5 servings of vegetables every day.

5 OBLIQUE EXERCISES TO MAKE YOUR ABS POP

Exercise 1 – Weighted Oblique Static Holds

Weighted oblique static holds are my FAVORITE oblique exercise, they’re extremely effective!

Lay on one side of your body with your back completely straight and slowly crunch your legs towards your torso. Really squeeze your side/obliques. At the peak contraction point, or the point where you’re squeezing the hardest, hold it there for 45 seconds. Don’t worry if you’re unable to get 45 seconds right away, hold it for as long as you can and slowly build up to 45 seconds over time. Repeat for the other side.

Once you’re able to do 45 seconds comfortably, add a light dumbbell between your feet. Start with 5 pounds and continue to progress as it gets easier and easier. As you continue to add more weight your obliques will strengthen, harden up, and look more ripped-up/

Easy – No weight, hold for 45 seconds per oblique

Medium - 10 pound dumbbell, hold for 45 seconds per oblique

Hard – 20 pound dumbbell, hold for 45 seconds per oblique

Pro – 35 pound weight plate, hold for 45 seconds per oblique

Exercise 2 – Side Planks With Knee Pull

Start by propping your body up on one arm, while raising the other arm straight up in the air. By raising the opposite arm you’re stretching out and isolating the obliques. Stagger your feet so that the top foot is on top/in front of your bottom foot. While keeping your body perfectly straight, bring your bottom foot as far into your chest as possible. Hold your knee in your chest for 1 second and repeat the motion.

Do 15 reps per side, or as many as you can. Make sure to keep your body straight!!! As this starts to get too easy try to hold your knee into your chest for longer than 1 second.

Easy – 10 reps per oblique, hold for .5 seconds

Medium - 15 reps per oblique, hold for .5 second

Hard - 15 reps per oblique, hold for 1 second

Pro - 20 reps per oblique, hold for 1 second

Exercise 3 – Decline Russian Twists

Find an ab bench and set it to a 45 degree decline. Lean back, tighten your core and obliques, and make sure to maintain perfect posture. Don’t arch your back!! A great way to check your form is to puff out your chest and squeeze your lower back. Once in position extend your arms straight out in front of you and slowly rotate back and forth from the left to the right.

Hold for .5 seconds when you’re fully extended to the right and left. Once this gets too easy, increase the difficulty by holding a weight plate or medicine ball extended out at chest height.

Easy - 10 total twists left-to-right, no weight
Medium – 15 total twists left-to-right, no weight
Hard – 20 total twists left-to-right, no weight
Pro – 15 total twists twists, 8+ pound

Exercise 4 – Oblique Cable Crunches

Oblique cable crunches are one of the only ab exercises that overload your abs with aheavy weight. Once you strengthen your abs, you’ll easily be able to cable crunch 100, 110, 120+ pounds–that much weight is physically impossible to handle with any other ab or oblique exercise.

Easy - 12 oblique cable crunches per side, 30 pounds
Medium - 12 oblique cable crunches per side, 50 pounds
Hard - 12 oblique cable crunches per side, 75 pounds
Pro – 12 oblique cable crunches per side, 100+ pounds

Exercise 5 – Cable Woodchoppers

Cable woodchoppers are a great way to integrate a little high intensity, fat burning action into your oblique routine. Not only will they work your obliques, but they’ll hit your chest, arm, and lats as well.

Set up a cable pulley slightly lower than chest height. Grab the pulley handle far enough away that you can feel a nice stretch in your obliques and lats. Fully extend your arms and powerfully swing your arms across your body. Hold for 1 second at the end of the movement and slowly return to starting position.

Easy - 12 per side, 10 pounds
Medium - 12 per side, 30 pounds
Hard - 15 per side, 50 pounds
Pro - 15 per side, 70 pounds

KNOW YOUR AMINO ACIDS

Amino Acids are wondrous things. Once you learn what they do in the body, you're almost struck with amazement.

They fulfill the basic foundations of well-being like vitamins and minerals whilst also optimizing those micronutrients and providing the fuel for growth, health, good functioning of the body and genetic transcription. If I were to go into a rant about amino acids and their many functions I could easily fill a book.
As a matter of fact, if I went into describing the uses of every amino acid separately I'd already have a nice novella. That's why I'm only going to discuss the ones that could be of potent benefit to the athlete. That's probably still going to justify several pages.

What Are Amino Acids?


Well, amino acids in food make up protein. When protein is digested it is once again broken down into specific amino acids, that are then selectively put together for different uses. These new proteins formed in the body are what make up most solid matter in the body: skin, eyes, heart, intestines, bones and, of course, muscle.
That's why understanding what each of these aminos can do and getting more of them in your diet can be very beneficial to reaching specific goals, such as muscle building. Of course, one mustn't exaggerate, because a good protein balance is what provides health and stability, without it any of the amino acids can become toxic.
An issue that has been brought up in the case of phenylalanine, but holds true for all amino acids. To counter potential harmful effects, getting enough vitamins and minerals is important because they insure proper conversion of protein to amino and vice versa.

Depending on who you talk to, there are around 20 to 22 standard amino acids. Of those 20-22, 8 to 10 of them are considered essential, which means that you need to get a certain amount of them in your diet to function properly - our bodies cannot synthesize them from other materials, so we only get them from food.
Since aminos are the building blocks of protein, I'm sure you get plenty of all of them, but this article will show you the benefits of supplementing with extra free form amino acids, going in to deep detail of what too much or too little of several of them can do, what they do in the body and how much and when you should use them.
Next to the 8 essential amino acids, there are around 14 non-essential amino acids and a whole host of other metabolites classed as amino acids which are derived from the 8 essential ones. Next to the 8 essential aminos, I will try to discuss a number of them that have made the headlines recently: L-Glutamine, L-Arginine, L-Carnitine, L-Cysteine, and HMB.

8 Essential Amino Acids

Understanding the essentials and trying to optimize them in your diet should be basic knowledge for any bodybuilder.
A complete spectrum of amino acids and optimum health can only be brought forth by gearing your protein intake to these 8 aminos. So even if you aren't even considering supplementing with free forms, at least peruse these next 8 paragraphs and learn.

In the human body, histidine is needed for the growth and repair of tissue of all kind. It plays a key role in the maintenance and manufacture of glial nerve cells called oligo-dendrocytes which wrap themselves around your nerves to form a protective sheath called myelin.
This prevents unintended impulses that can obviously lead to serious defects in the brain and spinal cord. As if it didn't have enough work, histidine is also a manufacturer of both red and white blood cells.





It also helps in radiation protection and removing excess heavy metals (such as iron) from the body. In the stomach, it produces gastric juices that may speed up and improve digestion, so it's a helpful tool in fighting indigestion and gastro-intestinal disorders.
It is a precursor to the non-essential amino acid histamine, which is released by the immune system as a response to allergic reactions. It has also been linked in recent studies to longer orgasms and better sexual enjoyment for those of you who are having a little trouble in that area...


Bodybuilder Summary.

Use To Bodybuilders Minimal, only in improving digestion. Dosage Minimum of 1000 mg daily, but the recommendation is 8-10 mg a day per kilogram of bodyweight. Chances are you get at least two or three times that in your diet. Overdosing Too much histidine may lead to stress and the aggravation of mental disorders such as anxiety and schizophrenia. Medical Uses Used in the treating of arthritis and nerve deafness. Sources Found in dairy, meat, poultry, fish as well as rice, wheat and rye. Deficiency Unknown.

 Lysine

L-Lysine is one of the aminos that is of utmost importance to growth and development. It is used in the body for calcium absorption, which results in bone and muscle growth as well as fat mobilization for energy uses.
It maintains the nitrogen balance and helps to maintain lean body mass in periods of extreme stress and fatigue. It is also needed to produce antibodies, hormones (GH, testosterone, insulin, you name it), enzymes, collagen and to repair damaged tissue, much like histidine and most of the essential amino acids.





Next to maintaining it, it also helps to build new muscle protein. And the cardiovascular benefits include the maintenance of healthy blood vessels.


Bodybuilder Summary.

Use To Bodybuilders Next to the maintenance and manufacture of muscle protein, Lysine plays a role in revitalizing the body to combat fatigue and overtraining and it maintains a positive nitrogen balance, creating an anabolic environment within the body. Dosage Normal recommendation is 12 mg per kilo of bodyweight, but daily intake exceeds that, and even when taking in 1.5 grams of protein per pound of bodyweight, a couple of extra mg won't hurt. It's a priority amino acid to the athlete. but beware of overdosing. Overdosing Could result in higher LDL cholesterol, diarrhea and gallstones. Medical Uses Treating of cold sores and lack of energy. Sources Cheese, eggs, milk, meat, yeast, potatoes and lima beans. Deficiency May lead to enzyme disorders, lack of energy, hair loss (common for protein shortage), weight loss, no appetite and loss of concentration.

 Phenylalanine

Phenylalanine is, or rather was, a hot topic. Some people seem to react rather badly to it, and a lot of heck was raised about it being used in products. Things have calmed down and studies have shown that there is no harm in it for healthy people.
It elevates the mood by stimulating the nerve system, and may be important to staying motivated for whatever reason. It aids memory and together with its derivative, glutamine, is considered a smart-vitamin (though they aren't vitamins).
It increases levels of epinephrine, nor-epinephrine, and dopamine in the anterior pituitary. All three are important neurotransmitters needed for optimum operation of the nerve system. It also helps the absorption of UV rays in sunlight, which in turn gives a higher rate of Vitamin D, a strong body hormone.
Its main metabolite is tyrosine which increases levels of dopamine and nor-epinephrine, as stated above. It's also one of the manufacturers of glutamine, the amino acid that makes up the largest part of the amino acid pool.
Phenylalanine often gets a bad wrap in the press. It is used as a non-carbohydrate sweetener in many soft drinks (combined with aspartic acid, aspartame) and made headlines recently when some claimed it was hazardous to the brain, and then later it was linked to carcinogenic risk.
Toxic levels of phenylalanine can indeed be lethal, but trust me, so can anything else. If I put a gun to your head and made you drink twenty gallons of purified water, you'd be dead too. And that's water. Imagine what vitamins or minerals could do?
Yet somehow I doubt anyone feels vitamins are an evil poison, put on earth to kill you. Well, neither is phenylalanine. It's an essential amino acid, and most nutritionists will tell you that you are more likely to be deficient than run the risk of overdosing.
Toxic doses exceed 3 to 4 times the amount you would get on average from a diet containing 250-300 grams of protein daily. So that extra diet Coke won't kill you.


Bodybuilder Summary.

Use To Bodybuilders Apart from motivation and extra Vitamin D, Phenylalanine is of the use because of the nerve upgrading which will allow for maximal contraction and relaxation of the muscles. The DL-form is often supplemented as an endurance enhancer. Because of the toxicity level, this is never done long-term. Dosage Recommendation is 14 mg per kilo of bodyweight. You'll be getting more than that no doubt, and I see no need to increase that. Especially with the potential side-effects. Overdosing This is not a wise supplement to be taking by pregnant women and diabetics. It results in higher blood pressure, headaches, nausea, heart trouble and nerve damage. Medical Uses For treatment of arthritis and depression. Sources All dairy products, almonds, avocados, nuts, and seeds. Deficiency Its rare, but if it occurs it leads to weakness, lethargy, liver damage and stunted growth.

 Methionine

I'll no doubt refer to the subject again when we discuss ZMA in a future article, but methionine assists in the breakdown and use of fats, which in turn yields a higher testosterone rate.
Together with zinc, that's how ZMA does its thing. It also eliminates excess fat from the bloodstream, resulting in less potential adipose (fat) tissue. It is key in digestion and the removal of heavy metals from the stomach and liver. It is a good anti-oxidant because it readily supplies sulfur, inactivates free radicals and helps with memory recall.
It is a precursor to cysteine, which is the amino that produces glutathione to detoxify the liver. It's also one of the three aminos that are needed to manufacture creatine monohydrate within the body, an essential compound for energy production and muscle growth.







Bodybuilder Summary.

Use To Bodybuilders Fat metabolization, better digestion and anti-oxidizing properties make this a valuable compound. Dosage 12 mg per kilo of bodyweight. If you think it may be a good idea to supplement this, you may as well invest in some ZMA. The supplement is cost-effective and yields higher results than just Methionine. Overdosing None, except in case of a shortage of B-Vitamins, in which case you are an easy target for arteriosclerosis. Medical Uses Used to treat depression, arthritis and liver disease. Sources Meat, fish, beans, eggs, garlic, lentils, onions, yogurt and seeds. Deficiency Causes dementia, fatty liver, slow growth, weakness, skin lesions and edema.

 BCAAs

Branch Chained Amino Acids are held in high regard in bodybuilding circles and justly so. They are the three most important amino acids in the manufacture, maintenance and repair of muscle-tissue. All three exert a strong synergistic effect.
Using just Valine or Iso-leucine does little as far as anabolics is concerned but both, when dosed in the right amounts, enhance the effect of the all-important Leucine. As with certain other supplements, the relative dose is more important than the overall dose.
It is believed that a 2-1-2 equilibrium in Leucine/Iso-leucine/Valine dosing yields the best results. The dosages listed are the FDA recommendations for taking the individual BCAA's. BCAAs are used medically to treat headaches, dizziness, fatigue, depression and irritability as a result of protein deficiency.
BCAAs are always best used together. A little useful stack advice: BCAAs stack well with B-complex vitamins.

 Leucine

Leucine, the strongest of the BCAAs, is responsible for the regulation of blood-sugar levels, the growth and repair of tissues in skin, bones and of course skeletal muscle.
It's a strong potentiator to Human Growth Hormone (HGH). It helps in healing wounds, regulating energy, and assists in the preventing the breakdown of muscle tissue.







Bodybuilder Summary.

Use To Bodybuilders Leucine may be one of the strongest natural anabolic agents in the world. It will not give you amazing results, however, simply because you are already taking in quite large amounts of it. Dosage 16 mg per kilo of bodyweight. Overdosing Unknown, may increase ammonia. Medical Uses Prevention of muscle-wasting in states of deprivation. Sources Found in nearly all protein sources, including brown rice, beans, nuts, and whole wheat. Deficiency Unknown.

 Isoleucine

Very similar to leucine in most every way. Isoleucine promotes muscle recovery, regulates the blood-sugar levels and stimulates HGH release. But isoleucine holds its own in terms of wound healing.
It helps in the formation of hemoglobin and is strongly involved in the formation of blood-clots, the body's primary defense against infection through open wounds.


Bodybuilder Summary.

Use To Bodybuilders Of similar importance as leucine, Very important as part of the BCAA stack. Dosage 10-12 mg per kilo of bodyweight. Overdosing Causes elevated urination. No serious problems. May become serious if you have kidney or liver disease. Medical Uses Wound healing. Sources Chicken, cashews, fish, almonds, eggs, lentils, liver, meat. Deficiency Unknown.

 Valine

Valine helps the repair and growth of muscle tissue, as commonly attributed to BCAAs. It maintains the nitrogen balance and preserves the use of glucose.


Bodybuilder Summary.

Use To Bodybuilders In combination with Isoleucine and Leucine. Dosage 16 mg per kilo of bodyweight. Overdosing Crawling sensation in the skin is common, hallucination, may be hazardous to people with kidney and liver disease. Medical Uses None, not separately. Sources Dairy, meat, grain, mushrooms, soy, peanuts. Deficiency Leads to MSUD.

 Threonine

An essential amino acid that is not manufactured within the body, ever. Since its main sources are animal (dairy and meat) this doesn't bode well to vegans. It's found in heart, skeletal muscle and nerve tissue in the central nervous system.
Threonine (reminds me of that chick on "Star Trek: Voyager") is used to form the body's two most important binding substances, collagen and elastin. It is also essential to maintain proper protein balance.
Threonine is involved in liver functioning, lipotropic functions (when combined with aspartic acid and methionine) and in the maintenance of the immune system by helping in the production of antibodies and promoting growth and activity of the thymus.
But perhaps its most useful property of all is that it allows better absorption of other nutrients, so protein sources containing threonine are more bio-available than others.


Bodybuilder Summary.

Use To Bodybuilders Absorption of protein, maintenance of muscle and important to good health. Dosage 8 mg per kilo of bodyweight, generally advised in amounts of 100-500 mg when supplemented. Overdosing Not known. Medical Uses Treatment for mental health. Sources Meat, dairy, and eggs. Deficiency Irritability and being difficult, nothing severe. Less immunity against disease.

The Most Important Non-Essential Amino Acids

The above information is knowledge that will empower you to understand why you need protein, but apart from BCAAs I know few people that take extra essential amino acids, simply because every bodybuilder with half a brain is already taking in at least ten to twenty times the recommended FDA doses, in some cases as much as 40 times.
But non-essential amino acids are produced only as the body needs them, and are not as omni-present in food as the essential ones are. So while we have more than enough non-essential amino acids, in some circumstances taking in extra free form versions may be beneficial.
Especially in circumstances where for one reason or another the body's reserve is in danger of being absorbed for less useful purposes. They are temporary solutions to temporary problems. But some would have you believe, vested interests can pay off big-time, that you should be taking them all the time.
Glutamine being case in point. Weider is the biggest distributor of free form L-Glutamine and FLEX magazine recommends you take in massive amounts of the stuff even when you don't need it. That Weider owns FLEX hasn't dawned on anyone yet apparently. But this goes for all non-essential amino acids. Here are the most popular ones.

 Glutamine

L-Glutamine is a non-essential amino acid that is present in the body in large amounts. At some times it forms 60 percent of your total amino acid pool. Because it passes through the blood-brain barrier rather easily it's often called brain-food.
It may aid memory recall and concentration. In the brain it converts to glutamic acid, which is essential for brain functioning and increase GABA (gamma-amino-butyric-acid, another popular supplemented amino) needed or mental activities. It is used in synthesis of muscle-tissue.
We all know we need nitrogen to get big, but too much nitrogen in the body could cause ammonia in the brain. Glutamine helps to get rid of it by attaching itself to the nitrogen and forming glutamic acid, then escorts it out of the body. Glutamine is also one of the main building blocks in the genetic coding.
It is found in several strands of DNA and RNA, more than other amino's. And most important perhaps is that it balances the acid/alkaline level, so it reduces lactic acid.





It decreases the cravings for sweets which can be of use on a diet, and a metabolite of glutamine called Monosodium Glutamine (MSG), a salt, is used as a flavor enhancer. It has no real flavor of its own, but it can enhance the flavor of other products such as meat, fish and vegetables.
Glutamine has the downside of being more readily used as fuel for energy than some simple carbs. It is one of the preferred fuels of the intestines for example and a good source of energy throughout the body. So chances are more glutamine will not even be used for what you supplement it for. The body just doesn't use what it already has.
So, is glutamine a bad supplement? No. It's one of the best supplements currently on the market, but there is no way in hell you need to supplement with L-glutamine in a bulking phase. You should have plenty.
I asked some sources who could know (and don't have a vested interest in the stuff) and they said, and I quote: "In the presence of good health, supplementation is not necessary." That, my friends, is fact.
No company, other than commercial supplement companies, carry a glutamine product. But we all know they'll produce anything if they smell money.
So, why bother? Well, In a dieting phase you will be lowering your carbs, and if you are cutting up for competition your carb intake will be so low you are in danger of using hard earned muscle-protein as fuel for your body. And what did I say is the preferred fuel of most tissues: glutamine.





So supplementing with extra Glutamine makes sense if you want to spare that hard-earned muscle. In fact in this instance it becomes necessary. I use the stuff myself. 15-25 grams can be supplemented and burned without touching the rest of the body's amino acid supply.
Some people suggest using 2 doses, but I can tell you as a competitor that you will get more benefit by using more. I prefer 5 doses of 5-7 grams, but that is a personal opinion, not a guideline. Keep in mind that it is expensive.
This is a supplement paradox: it is absolutely useless and a waste of money one moment, but a critical tool in success the next. Never dismiss the power of glutamine, despite the bad wrap I gave it. It can be worth your buck.
I just think it's more important to convince you of its overuse than of its merits, there are enough companies that will sell you on that.


Bodybuilder Summary.

Use To Bodybuilders The preservation of muscle mass and the supplying of an alternate energy source in glucose deprivated conditions (diets and such). Dosage Don't go overboard. 5-10 grams can illicit an effect, but bodybuilders on low-carb diets for shows could go as high as 30-35. Overdosing Only dangerous in people with liver or kidney trouble. Medical Uses Sources Large amounts in all high-protein foods. Deficiency Unknown, glutamine is the most manufactured protein in the body.

 Arginine

Lately, L-Arginine is the hottest amino topic around, for the moment. Arginine is added to many supplements for its amazing nitrogen retention ability. Nitrogen as you are all aware is one of the key elements in muscle protein synthesis.
Some plants can absorb nitrogen, but we mammals have to make do with the stuff we make ourselves. Arginine is mostly present in protanines and histones, two proteins commonly associated with nucleic acids (like DNA and RNA). So far, its main use was for newborns to excite new growth, because at a young age its difficult to manufacture enough.
It enhances the immune system, and stimulates the size and activity of the thymus gland (responsible for the famous "T-cells"), which makes it a prime choice for anyone in a condition that is less than optimal for health, such as people recovering from injury and HIV patients.





The hormonal release properties include releasing insulin from the pancreas and a massive stimulator in the manufacture of GH from the anterior pituitary. But for GH, the metabolite arginine pyroglutamate because it passes the brain-blood barrier more easily.
It is often linked to sexual stimulus, with the notion that it may lengthen and improve orgasms. It is found in seminal fluid and was often used in studies to enhance the male sexual health and put forward as a cure for sterility.
So very useful in this day and age of environmental estrogens and not to be overlooked by steroid-users looking for a post-cycle boost. It also improves the health of the liver, skin and connective tissues and may lower cholesterol.





But mostly it facilitates muscle mass gain while limiting fat storage, because it keeps fat alive in the system and uses it. It's key in weight control.


Bodybuilder Summary.

Use To Bodybuilders Too many to name. If you read the above, I'm sure you'll realize that. Dosage No recommended dosage. I'm not even sure if anyone produces free-form arginine, but if you have two equal products and one contains more arginine, the choice should be simple. To supplement in large doses may lead to side effects, but getting protein powders and weight-gainers enriched with extra arginine makes sense. Overdosing Skin thickening and coarsening, weakness, diarrhea, nausea and loss of immunity to viruses. So it is not a smart idea for people with viral diseases. Medical Uses Treatment of sexual impairment, and often prescribed against high levels of cholesterol. Sources Whole-wheat, nuts and seeds, rice, chocolate, raisins, soy. Deficiency Impaired insulin production, hair loss. But hardly ever occurs in healthy people.


Precaution: Do not stack arginine with lysine because they compete for absorption.

 Carnitine

As amino acids go, carnitine is quite the popular fellow. But the truth is, it's not really an amino acid at all! It's only classed as such because of a structural likeness.
It's more commonly known as "Vitamin BT". Carnitine actually comes in four forms: D-carnitine, DL-carnitine, L-carnitine and Acetyl-L-carnitine (ALC). Only the last two could be of actual use to bodybuilders.
When there is enough Thiamin (Vitamin B1) and pyridoxine (Vitamin B6) in circulation, it can trigger methionine and lysine to manufacture carnitine. Unlike the majority of amino's, and this is the reason why we consume as much protein as we do, it is not involved in protein synthesis.
Instead it is used for transport of long-chain fatty acids. It is nescessary for these fatty acids to enter and be removed from the inside of a cell, and also removes short-chain organic acids from the mitochondria in order to free mitochondrial coenzyme.
These characteristics have given it enormous media-attention in bodybuilding circles because optimal use of carnitine might lead to a decrease in body-fat percentage and more energy.





For health reasons, carnitine may also be beneficial to prevent fatty acid buildup within the heart, liver and muscle. Carnitine is a good idea in any case because it improves the anti-oxidizing effect of Vitamins C and E.
Carnitine is the only non-essential amino acid that should be considered for long-term use. For people needing to stay lean year long, it could be a very helpful tool. But here, too, I see no need to use it on a permanent basis, since a lot of it is present in protein-dense foods.
For competitive bodybuilders I would only suggest use when dieting, since the leaning out effect may impair the anabolic environment and consequently muscle-growth, but for those of you making a living as a model or a guest poser, carnitine could be your number one supplement for keeping lean year round.





For those of you supplementing carnitine, it is wise not to follow standard guidelines, but to calculate intake according to lean bodyweight.


Bodybuilder Summary.

Use To Bodybuilders Increase of ATP, better synthetic reception of glucocorticoids and the minimizing of fat buildup around the muscle. Dosage Ranging from 20-200 mg seems to be the best choice.A need for carnitine is calculated according to muscle weight, so more muscle equals a higher need for carnitine. Overdosing Doses exceeding 3000 mg have been known to cause diarrhea and fish odor syndrome. Medical Uses Reducing the risk of poor fat metabolism in diabetics. Sources Fish, chicken, red meat and milk. Not found in vegetables. Deficiency Only in people with a carnitine transport-defect.

 Cysteine

L-Cysteine is a sulfur-containing non-essential amino acid, making it a veritable favorite as an anti-oxidant. It's closely related to Cystine, which basically consists of 2 Cysteine molecules bonded together.
Cysteine is very unstable and almost immediately converts to Cystine when it gets the chance. Its not a true problem, because if the body needs it, it can easily convert it back to Cysteine. Its required for healthy skin, detoxification of the body (due to the sulfur-content) and the production of collagen (used for skin elasticity and texture).
That is why it is found most often in beta-keratin. (Keratin molecules are the things that make up hair, nails and such, and provide you with healthy skin. Keratin is a protein often formed and stored in skin tissue.)





Here is where cysteine proves its use as a vital component of life. It is the manufacturer of taurine, which is a compenent of glutathione. Gluthione in turn protects the brain and liver from damage by way of drugs, alcohol and other substances the body considers harmful.
Taurine is now found in many creatine products, but to what effect, no one seems to be able to tell me. Probably to get the most out of Lipoic acid, though I fail to see how it could be really useful even in that way.
It strengthens the protective lining of the stomach and intestines to prevent damage by products that are not wanted in the body (Which is why it is hard to get the most out of pills and medicin). But it does qualify as a very good liver protector.





Moreover, cysteine is critical to the metabolism of other very useful things to the bodybuilder, including coenzyme A, heparin, biotin (B-vitamin), and the praised alpha lipoic acid. It's manufactured from methionine.


Bodybuilder Summary.

Use To Bodybuilders Metabolizer of B-vitamins, detoxification of damage due to other supplements, and potentiating insulin. Dosage 200-300 mg, two to three times daily. Overdosing Only possible in diabetics. Medical Uses Liver-protecting and easing of debilitating diseases. Sources Poultry, wheat, broccoli, eggs, garlic, onion, and peppers. Deficiency Unknown.

 HMB

Beta-Hydroxy Beta-Methyl Butyrate (HMB) is a made from the essential branched chain amino acid leucine to carry out more specifically some of its functions.
HMB plays a role in muscle synthesis by increasing the rate of protein being used, leading to less fat storage of such molecules and contributing to the maintenance of muscle mass.
The more protein is being effectively used, the more muscle-protein you save from being used as an alternate fuel source in glucose-deprived states.
Not only does it improve the use of free amino acids in the body, it also prevents the use of engaged amino acids by minimizing protein breakdown. By maintaining the integrity and strength of the cell lining (membrane) it doesn't allow the protein stored in the cell to be used for alternate means.





In the body, it is said we can produce up to 1 gram daily. So naturally for those looking to supplement, significantly higher doses will be needed. I have my own feelings about HMB supplementation. I must say the first time I used it, I thought it was a waste of money.
Since then more research has shown that HMB is a worthy supplement, but at the doses needed to exert serious effects is way too costly. Prices for quality HMB have gone down, but at the current cost for isolating amino acids I have no idea if they will ever be cost-effective.
In a dieting stage HMB could be a lifesaver. By protecting the muscle protein, metabolizing fat and increasing the use of free aminos as energy it may help you reach your goals sooner. But the same can be said about carnitine and glutamine.
The decision lies with you on what you want to spend your money on. But unless you have high hopes of winning some kind of prize, I don't think your wallet will appreciate you taking them all along with your fat-burner.





If HMB is your thing, however, consider the doses. For maximum benefit, HMB should be taken over as many servings as possible. 6 are good, 8 are better and so on, but if you are the forgetful type, 3 servings will do.
Total intake for a training day, when on a diet (I wouldn't recommend HMB as a good supplement in another situation), should be 4.5 to 6 grams depending on sex and age, and on non-training days 2.5 to 3 should serve you well.
Maintain use on non-training days because muscle wasting is an arduous process that doesn't take your schedule in to account. Again increase the dosage with lean body-weight.


Bodybuilder Summary.

Use To Bodybuilders Prevents muscle loss and fat storage in times of glucose-deprivation. Dosage 2.5 to 6 grams daily. Overdosing Unknown, so far no one could afford and overdose. Medical Uses None. Sources Present in many foods in trace amounts. Largest amounts found in catfish, grapefruit, and alfalfa. Deficiency Only in case of leucine shortage, unknown.

Conclusion

That should give you a key list of the most popular Amino acids in bodybuilding today. If you managed to read all of this, congratulations! But as long as you learned something, my day is good. Should you be left with any questions about these or other amino acids, feel free to contact me.
I know I mentioned it with some of the last ones, but the need for amino acids, or protein as a whole, increases with the bodyweight, the standard equation remaining 1 to 1.5 grams of protein per pound of bodyweight, so keep that in mind when supplementing with free form aminos. The bigger you are, the more you need.
I stick to my point that except for BCAAs, individual free form amino acids should not be supplemented except in phases of overtraining or dieting. Most of them have muscle-sparing, energizing and motivational properties that are useful in those situations.
But a healthy diet as discussed in my first article rules out the need for any and all separate amino acids. Nonetheless, they remain a useful, and healthy at that, part of our industry. The last word has not been said about amino acids.

They have yet to reveal a great deal of their secrets, and no doubt new research in the new millennium will once again amaze us. But in the end, doesn't it boil down to the same old story again: that scientists are finding out what bodybuilders have known instinctively for decades?
And now they are trying to sell our findings in as many separate bottles as they can. But in the end, protein is all that matters. Its what you start out with and its what you end up with.
For next time, I have a feature planned on the ever-present Growth Hormone (HGH), and how you increase it by way of working out, sleeping, eating and supplementing. It should be an informative, insightful, and most of all, much shorter experience.
Until then, remember to lift heavy in the kitchen as well as in the gym. Take care iron junkies!

59% OF AMERICAS "TUNA" ISN'T ACTUALLY TUNA

Nonprofit ocean protection group Oceana took 1,215 samples of fish from across the United States and genetically tested them in order to bring us the following astonishing facts:

• 59% of the fish labeled “tuna” sold at restaurants and grocery stores in the US is not tuna.
• Sushi restaurants were far more likely to mislabel their fish than grocery stores or other restaurants.

What’s for dinner at your local sushi joint? Pretty much anything but what’s on the menu.Oceana

• In Chicago, Austin, New York, and Washington DC, every single sushi restaurant sampled sold mislabeled tuna.
• 84% of fish samples labeled “white tuna” were actually escolar, a fish that can cause prolonged, uncontrollable, oily anal leakage.
• The only fish more likely to be misrepresented than tuna was snapper, which was mislabeled 87% of the time, and was in actuality any of six different species.

If you’ve ever wondered why the sushi in the display case is so affordable, given the dire state of the world’s tuna supply, well, now you know.

WEIGHT LOSS MYTH #5

Myth 5
 Brown equals whole-grain.


Truth: There are lots of whole-grain poseurs out there.
"People buy caramel-colored wheat bread and think they're getting a whole-grain product," Harvard's Rimm says, "but that's not always the case."

He advises looking for labels where "whole-wheat" or "whole-grain" top the list. It's worth the extra effort: More and more research is finding that whole grains reduce your risk of many chronic ailments, from obesity and diabetes to cardiovascular disease. The extra fiber in whole grains is key. "It leads to satiety and reduces the speed with which the meal is absorbed," Rimm says.

In essence, fiber makes you feel full, which means you eat less. It also helps level out the peaks and valleys of insulin that a meal produces. An added boost: Whole-grain foods tend to be higher in vitamins B and E than refined grains. So forget those barely grainy cereals and breads, and switch to ones that are truly whole-grain (with at least 3 grams of fiber per serving), making sure you get the recommended three servings a day.