AA Speaks…
BODYBUILDING & SCIENCE
COCONUT OIL: NOT AS HEALTHY AS IT SEEMS!
Everybody in the bodybuilding field now seem to be promoting coconut oil for weight loss or optimal health! Many gurus and bodybuilding specialists recommend coconut oil for good heart health. According to renowned Harvard researcher Walter C. Willet “Excessive consumption of saturated fat is deemed unhealthy due to its tendency to elevate levels of ‘bad’ LDL cholesterol, thereby amplifying the risk of heart disease. Consequently, it becomes apparent that coconut oil might have adverse implications for heart health. As a result, it is advisable to moderate the
consumption of coconut oil.”
INSULIN & BODY BUILDING: BLESSING OR DISGUISE???
Insulin is supposed to be highly anabolic among advanced level bodybuilders and is administered regularly by them. Insulin has the capacity to put on massive muscle mass but carries its own level of risks. Elevated insulin levels can contribute to atherosclerosis, promoting plaque buildup in arteries. Insulin resistance, often stemming from chronic elevation, is linked to hypertension and inflammation both precursors to heart disease. Rapid insulin spikes can lead to blood sugar crashes, stressing the cardiovascular system. Moreover, insulin’s influence on fat storage might exacerbate obesity, a significant heart disease risk factor.
MELATONIN: IS IT REALLY WORTH IN INSOMNIA!
Individuals grappling with insomnia experience difficulties in initiating sleep,
maintaining it, or encountering both challenges. When these symptoms persist for a month or more, the condition is termed chronic insomnia. Per the practice guidelines outlined by the American Academy of Sleep Medicine (2017) and the American College of Physicians (2016), there exists an insufficiency of robust evidence pertaining to the efficacy and safety of melatonin supplementation as a remedy for chronic insomnia. Consequently, these guidelines refrain from endorsing its usage. Instead, the guidelines from the American College of Physicians advocate for cognitive behavioral therapy for insomnia (CBT I) as the primary approach for addressing insomnia related concerns.
WHY ANIMAL PROTEIN IS BETTER THAN PLANT PROTEIN?
Animal proteins are often seen as better for building muscles because of the amino acids they contain. Amino acids, like leucine, help make muscles. Animal proteins usually have more leucine (9-13%) than plant proteins (6-8%). Also, animal proteins have all the important amino acids, while many plant proteins are missing some. Some plant proteins are exceptions. For instance, maize protein has a lot of leucine (12%), and quinoa has all the needed amino acids. This means some plant proteins can work as well as animal proteins. We can make plant proteins better by adding more leucine, mixing different plant sources for all amino acids, or having more of the plant protein. But, having a lot of plant protein (like 60 grams which may be equal to 7 potatoes) might be hard for some people to eat, so that’s something to be careful about.
GROWTH HORMONE: SUBCUTANEOUS IS THE BEST ROUTE FOR ADMINISTRATION
Growth hormone (GH) is said to be holy
grail of bodybuilding as it helps to add on some serious muscle mass at higher doses. Traditionally, growth hormone (GH) is administered by injecting it just beneath the skin (subcutaneous route) using a small needle. Individuals can perform these injections independently, choosing either the abdominal or thigh area. This method allows the GH to quickly and efficiently spread throughout the body. These specific locations are favored due to their accessibility for self-injection and their effective blood circulation. Conversely, injecting GH into other areas with less blood flow can impede its effectiveness, causing delays or even complete ineffectiveness. Alternatively, GH can also be injected directly into a muscle (intramuscularly or IM), which yields more significant results. However, this approach is generally more painful and
entails greater associated risks.
TRENBOLONE: IS IT MORE LIVER TOXIC THAN WE CAN THINK OF?
Honestly, there isn’t much trustworthy information available about the monster steroid TRENBOLONE. This means there aren’t recent scientific studies or information about how it’s used for treatment. Most of what we know comes from stories people tell. Sometimes, guys who take a lot of trenbolone have reported having liver issues. Some even had more serious problems. A few stories about
trenbolone have been written in medical journals recently. In one case, a young bodybuilder had a problem with his liver and his skin turned yellow. This happened because his liver was having trouble getting rid of a substance called bile. The yellow stuff from bile started building up in his body. This can be really bad if not treated. Luckily, he got better. We usually hear about these issues with pills, but in this case, it was connected to trenbolone enanthate.
ARE STERIODS A FORM OF DRUG ADDICTION?
People are debating whether steroids are addictive or just enjoyable. Steroids help with training and doing better in power activities. They boost strength, power, and muscles, which attract athletes and active people, even if there are risks.
Researchers led at Uppsala University in Sweden found that steroids affect the brain’s reward system and could lead to addiction.
They saw about 30% of users becoming dependent. But, it’s complicated because many users also take other substances, making it hard to know if steroids alone are addictive. Steroids also help nerve cells work faster by changing the brain’s structure, which explains why athletes use them. (Source: Brain Research Bulletin, published online May 5, 2016).
LEUCINE INCREASES mTOR HELPS TO BUILD MORE MUSCLE
We now know that leucine helps build proteins by using a thing called mTOR. You might wonder, what’s mTOR ? Well, it stands for “mammalian target of rapamycin.”
It’s like a boss that controls how our muscles grow by checking if we have enough building blocks (amino acids) and energy in our cells. Think of it as a sensor for our muscle’s energy. This mTOR thing also helps with making our muscles grow by starting signals that tell the cells to
make more protein. When we exercise or have amino acids, it’s like pressing buttons that tell mTOR to work. Some other studies showed that when mTOR is stopped, things like insulin, amino acids, and exercise can’t help muscles grow. So, this mTOR thing seems to be a big deal in making muscles grow.
WANT TO LOSE
WEIGHT? DRINK WATER BEFORE EVERY MEAL!
A simple method to shed to have a glass of water before main meals. This comes from a conducted at Oxford University in the U.K. Here’s how it worked: big meals, people either drank a glass of water (water group) or imagined they were already full (think group). After 12 weeks, those in the water group lost about 5.3 pounds, while the think group lost around 2.6 pounds. Drinking water before meals is an easy, safe, and effective way to lose weight. It’s similar to results seen with weight loss programs. We’re not sure if this water trick works for long term weight loss, though. (Source: Obesity, 23: 1785 1791, 2015)
TAKE YOUR FISH OIL REGULARLY TO REDUCE BODY FAT
Incorporating daily fish oil supplements or having fish regularly can effectively reduce body fat, with a notable emphasis on trimming abdominal fat. This is particularly beneficial as excess belly fat is associated with conditions like heart disease, diabetes, abnormal blood fats, and high blood pressure. A recent study published in the Journal of the International Society of Sports Nutrition delved into the impact of fish oil supplements on the health of both men and women. These supplements contained 1,600 milligrams of EPA and 800 milligrams of DHA. The findings, after a span of six weeks, highlighted that
fish oil led to decreases in fat and
cortisol (a stress hormone), coupled with an increase in muscle mass. Furthermore, fish oil contributed to a minor uptick in the body’s calorie expenditure and fat burning, surpassing the effects of a placebo (fake fish oil).
WHICH IS BETTER ARGININE OR CITRULLINE?
Citrulline and Arginine fall under the category of Nitric Oxide booster supplements, which are gaining significant attention among athletes and dedicated trainers. Both citrulline and arginine stimulate the production of Nitric Oxide, extending muscular endurance and fostering mTOR driven muscle growth. However, it’s important to note that citrulline stands out as a more potent activator of these functions due to its superior bioavailability. Additionally, citrulline’s heightened effectiveness offers an added advantage of increased strength. This quality positions it as an excellent choice for serious weight trainers aspiring to achieve a lean and well defined physique. pounds is your study before
ASHWAGANDHA RAISES TESTOSTERONE LEVEL IN MALES
Ashwagandha, scientifically known
as Withania somnifera, is an
evergreen shrub found in parts of the
Middle East, Africa, and India. Regarding testosterone and hormonal equilibrium, ashwagandha offers potential in bolstering testosterone levels. A study involving men aged 40 to 70 revealed that those who took an ashwagandha extract supplement experienced an average 15 percent increase in testosterone and an 18 percent surge in DHEA, a hormone crucial for producing other hormones, including testosterone. Notably, the outcomes were even more pronounced among men who participated in the complete 16 week study.
