Posted on July 30th, 2010
BETA ALANINE, how does it work? By Tyson McCrea
Many athletes take beta-alanine supplements to improve performance because it increases muscle strength and size and prevents acid build up during intense exercise. Alanine is an amino acid that provides energy during exercise and prevents neuromuscular fatigue by increasing tissue carnosine levels. Carnosine is an important antioxidant that protects cells from destruction and buffers acids that cause fatigue.
A research review concluded that beta-alanine was an effective supplement for improving performance in aerobic and anaerobic sports (like running or weight training). The study proved that it is particularly effective when combined with creatine monohydrate. Optimal dosage of beta-alanine appears to be 6 grams per day, divided into three doses of 2 grams. This dose will increase blood carnosine levels by about 30 percent.
What is Carnosine? Carnosine is a naturally occurring di-peptide (which is means, it is 2 amino acids bound together) that plays an important role in athletic performance, as it is stored in the muscle fibres, and delays the muscle from reaching physical failure (by buffering hydrogen ions and delaying the onset of lactic acid).
Without Beta-alanine, Carnosine is not produced. This makes Beta-alanine a very important amino acid to supplement. By doing so you will be able to achieve more reps, prolong a high intensity run, or simply lift heavier weights for more reps.
Posted on July 28th, 2010
Hydrolyzed Proteins the new buzz word by James Read
Hydrolyzed proteins are fast becoming the new in thing in the sports supplement industry, but are they really that good?
How many times have u heard the words “Make sure you have a protein shake immediately after your training!” uttered by either your personal trainer, the big guy at the gym, your nutrition warehouse salesman or your mate who has been training for years? Well they are right!! The most important time for protein is immediately before or after training. But, the problem is most proteins dont absorb quickly enough!
Until recently the best choice for post workout protein was Whey Protein Isolate. That was until 100% high DH Hydrolyzed Whey Protein was created may years ago, unfortunately they tasted so bad that they were rarely used or when they were it was only 10-15% hydrolyzed which wasnt ideal and didnt have much benefit over regular wpi. The good news is new technology has ensured that not only can 100% Hydrolyzed protein be used but it tastes exceptional!
This means that we now have the perfect protein for pre and post training, a protein that is digested and absorbed in record time and ensures that a high level of muscle building amino’s are delivered to the working muscles when they are needed most. The superior absorption of 100% Hydrolyzed protein means that you receive in a 20g protein serve what a normal wpi delivers in 40-60g or protein.
The other benefit of Hydrolyzed protein is that it enters the bloodstream so fast that it completely halts that bad hormone cortisol in its tracks before it gets a chance to breakdown any of your hard earned muscle tissue.
NO WASTE, NO FUSS, NO BLOAT- JUST FAST AND COMPLETE ABSORPTION FOR YOUR MUSCLE GROWTH AND REPAIR
Posted on July 22nd, 2010
The Acai berry… why is it so amazing, wonderfully nutritious and quite simply the best food for you?
Grown and harvested only in the Amazon rainforest of Brazil, South America, this berry has a nutrient quality that is underestimated by many. In recent years, people are realising the importance of antioxidants for our health, we are told to ‘eat more fruits and vegetables because of their level of antioxidants’. We hear that fruits like blueberries, pomegranates, goji berries, grapes etc are high in antioxidants, so we start loading up on these wherever possible. One fruit however that is not talked about as much is the Acai berry. Once discovered, scientific research was undertaken to find out just how much this berry can do for us. The technology involved with the acai products we buy is very important, as a freeze-drying process is used. This ensures the integrity of the fruit, in particular the antioxidant levels, is retained. Until this technology was developed, acai berry could only be purchased in South America, as 80% of its quality nutrients were destroyed through other processing techniques.
The Acai berry can be classified as one of nature’s superfoods as it holds many components to enhance our health, primarily its level of anthocyanins, a class of antioxidants. The Oxygen Radical Absorbance Capacity (ORAC) is a measure of the antioxidant capacity in a food. The acai berry has twice that of blueberries, 10 times the capacity of grapes, and 10-30 times the antioxidants found in red wine. It has the protein profile of an egg, with 19 identified amino acids. Nearly half of the Acai berry itself is fat, and three quarters of this is healthy unsaturated fats, including Omega 3, Omega 6 and Omega 9, which give it a similar profile to olive oil. This high fat content may play a role in giving the berry interesting chocolate undertones in its flavour – absolutely delicious! We can see now this berry, very unlike many others, can be classified as a complete food.
With all this in mind, the health benefits are off the charts. Cholesterol levels, heart disease, cancer, even diabetes can be improved significantly through incorporating 2-3 serves of acai berry in our diets. It comes in a variety of forms, including powder, capsules, puree and juice. Acai berry can also help with appetite control, and weight loss.
It is a natural process for the body to produce free radicals, as by-products of normal metabolism. If not removed, these free radicals produce breakdown of tissues, and can cause premature aging and a decrease in immunity levels. This is the role of antioxidants – to fight the effect of free radicals and remove them from the body. During times of extra stress on the body, in particular intense training sessions, more free radicals are produced, and more antioxidants are used up fighting them. This is why athletes require more frequent, and higher doses of antioxidants to keep the body working in optimum condition.
So try some Acai berry, you’ll love it!
Posted on July 22nd, 2010
Well, what a day! This was without a doubt the most difficult day I have ever had in any strength comp ever. Here’s the run down on the Amateurs and Warrick Brant. Everyone rocked up at around 11am and we went straight into comp mode. Everyone was weighed in, the officials and loaders were introduced and the laws were set… This was going to be one tough comp, I could feel it! As much as we were all there to do our best and push past our PB’s, it was always going to be between the top Amateurs and Warrick to see who the best was.
We all started off with the deadlift off the floor with straps or no straps it was up to you, there were no point deductions for straps as we were going by the Wilkes formula and weight was the governing factor.
Mike Jones (Nutrition Warehouse Sponsored Athlete)– 300kg – missed a 330kg, JUST! Won on formula
Dane – 300kg – missed a 310kg
Joel Malone – 270kg – missed a 280kg (JUST) this 280 seems to be the milestone for me right now!
Then Warrick….. This man is amazing and pulled a clean and I mean clean 392kg dead from the floor with no suit!!!!! This ladies and gents is a new OFFICIAL AUSTRALIAN STRONGMAN RECORD…. I do not care what anyone says, I was there and the video will be released soon.
Then we had the 12.5” log press for max weight. This was were the animosity set right in and the uncertainty was thick as I have been sprucing off a bit lately about some bigger presses. Well, here’s the results.
12.5” Log press:
Joel – 140kg press – could have done a 145 maybe a 150 but was happy to take the win.
Mike – 130kg press – missed the 140kg
Dane – 110kg press – missed the 115kg.
And again Mr Brant came out and showed us how it is done with another AUSTRALIAN RECORD of 181kg log press!!! Seriously amazing stuff. Well done Warrick!
At this stage everyone was tiring as we had to wait for the novices and women lifters to go through all of their lifts and kudos to them all as they were all pushing great numbers and PBs were set by a few which was great. The medley was up next and this has been the cause of great controversy the entire time as the farmers implements are terrible!! They are the same height as barbell deadlift and seeing as though I am a 270kg deadlifter there was no way I was pulling 300 and walking with them! Due to this argument nearly coming to blood and tears (tears on my behalf ha ha) we all decided that the medley should have been done first so we dropped the weights. This was how it was set:
Yoke = 360kg – 12m
Farmers = 130kg – 12m (very low pick)
Tyre = 280kg x 2 – 360kg x 2 – 520kg x 1 No one finished the event including Warrick…so this was going to be interesting!
Warrick – Yoke – Farmers – 2 x tyres Mike – Yoke – Farmers – 2 x tyres
Dane – Yoke – Farmers – 2 x tyres
Joel – Yoke – 6m farmers I was truly devastated after this event and was emotionally and physically destroyed, I could not believe I couldn’t do the farmers when I had been doing runs with 140’s that week!! Destroyed! Come this point everyone was truly knackered and was close to shut down but the thought of the last event was what was going to see me possibly take Mike down so I had to stay positive. This brought us to front squatting. Now I know what you are all thinking… This was designed for the two Gold Coast boys… But hey, it was their comp so they can do what events they like.
Mike – 202.5kg – Missed 230kg
Joel – 185kg – JUST missed a 202.5kg (thanks for the big jump Jonesy!)
Dane – 140kg
Warrick – 280kg – Missed a 300kg… Huuuge day was affecting us all. But I was not going to leave it there I had done a nice squat the week before and wanted to go for a 260kg raw. I ended up having to try for a 272kg which was damn heavy and I just missed it with big Dane having to give me a little help up…but a little help means no lift so I settled for a 255kg and did it with ease! I was happy now and could rest knowing I broke PBs on every event except the medley. After this we did the presentations and Warrick really out did himself with prizes and the winners from each category won a CAR!!! Nah just kidding ha ha. Body Science supplied Warrick the prize packs which consisted of: – Body Science shirt – Body Science beanie – Body Science Rapid Growth protein powder – Body Science protein bars – Body Science sample packs – Body Science shaker – and more!
The Body Science prizes was a real incentive for those just starting out. Thank you Body Science!
We all then showered and packed up and went for a top feed at Nonna’s steakhouse and ate and drank like Vikings for the next 3-4hrs. This was a top day and a huge thank you goes to Body Science, the Brant family and the Jones family for all the work they obviously put into the event as it was true testament of two blokes who love the sport. It was a pleasure to be able to compete here. This event will be a yearly event and will be a classed as a very heavy pro/am next year and will once again be invite only for the top level guys in Oz to see where we are at.
Till next year, thanks guys!
Chairman: Strongman Queensland
Posted on July 20th, 2010
Are you using L-Glutamine? If not WHY NOT
By Tyson McCrea
L Glutamine is a non-essential amino acid, which may trick people into believing that it is not important. Which is wrong, a ‘Non-essential amino acid’ means that the body can synthesis this amino acid, which means we do not rely solely on food sources to provide us with this amino acid. We are lucky that we don’t have to depend totally on food sources, as it seems that every cell in the body uses glutamine.
Because it is used by almost all cells, it is the most abundant amino acid in muscle cells. It is released from the muscle during times of physical stress (such as weight lifting or running) and also when dieting. L glutamine is a great anti catabolic agent (protects the muscle from catabolic reactions due to the release of the catabolic hormone cortisol), it increases the immune system enormously, and is also a great contributor to muscle cell volume (aids in electrolyte re-absorbtion into the muscle cell)
Glutamine regulates protein synthesis (increases the ability to grow lean muscle), accelerates glycogen synthesis after a workout and is sparing of the use of stored muscle glycogen that is already stored in the muscle cell, which causes a much greater recovery rate.
How do I take my L-glutamine?
It is best to take Glutamine in frequent small doses spread throughout the day, in a recent study it was shown that by taking a 2g serve of glutamine you can boost natural growth hormone levels by as much as 400% after 90minutes from digestion. Levels only stay elevated for 3-4hours hence the benefits of dividing your daily consumption into 3-4 serves.
What does this mean?
If you take 2g of glutamine (half a teaspoon) 3-4 times throughout the day, you can maintain an elevated growth hormone level that of 300-400% that of your normal base rate. This may be one of the secrets to why Glutamine has such great recovery effects. Increasing your natural growth hormone will also increase muscle growth, joint, skin and hair rejuvenation, aswell as fat loss.
Like I said at the start, if you are not using L-glutamine. WHY NOT? Not only is it beneficial for anyone in any sport, but also great for people that just want to increase a better quality of life, live longer and feel great.
Posted on July 20th, 2010
Machine v Nature July 21st by James Read
This coming Wednesday is a big day in Australian sports as boxing serves us up with a super match between two of Australia’s best athletes, Danny Green and Paul Briggs. The match up is one that has been talked about in boxing circles for many years and one that almost never happened, luckily Briggs motivation for competing was re-lit when he starred on the hit boxing reality TV series ‘The Contender’ and the fight became a reality. Danny Green’s ring name is ‘The Green Machine’ and Paul Briggs is commonly referred to as ‘The Hurricane’. Well they say nothing is as powerful as mother nature and come Wednesday 21st July, I guess we will find out once and for all!
I for one won’t be missing this fight, with the winner tipped to be challenged by New Zealand boxing superstar Shane Cameron.
Posted on July 19th, 2010
Carnitine for Enhanced Fat Loss by James Read
L-carnitine is a molecule that occurs naturally in the brain, liver, and kidney. It is also found in supplement form and happens to be one of my personal favorites. Acetyl Carnitine is a strong anti-oxidant and its main role in the body is to transport fats and help metabolize foods into energy. Fatty acids typically do not have the ability to penetrate your mitochondria (where they are supposedly burned and broken down), but L-carnitine facilitates in transporting them through. This process makes L-carnitine effective in fat loss and weight reduction. This is of course extremely important to any athlete or individual hoping for a ripped lean physique.
Another benefit of this great vitamin-like amino acid is that it can potentially help you improve your mental performance as well as your athletic ability. It can also help slow down the effects of aging, which is undeniably favorable. Carnitine also helps prevent the occurrence of cataracts, helps manage diabetes, assists Alzheimer and stroke victims and has been proved in studies to dramatically increase heart health.
As you can see there are many reasons to be using Carnitine. I recommend you add this amino acid to your supplement stack and begin experiencing these great health benefits.
Posted on July 19th, 2010
What are Bcaa’s and why should I use them? By Tyson McCrea
Branched chain amino acids (Bcaa’s) are made up of three essential amino acids Leucine, Isoleucine and Valine.
Leucine is particularly important for starting muscle protein synthesis (muscle growth). It is also the quickest out of the three Bcaa’s to convert to glucose, so the body doesn’t go into a state of cannibalism (muscle wasting). Leucine also promotes the healing of bones, skin, and muscle tissue after traumatic injury, and is often recommended for those recovering from surgery.
Isoleucine is an amino acid that is best known for its ability to increase endurance and help heal and repair muscle tissue and encourage clotting at the site of injury. This amino acid is especially important to serious athletes and body builders because its primary function in the body is to increase recovery from physical activity.
Valine helps prevent the breakdown of muscle, by supplying the muscles with extra glucose for energy production during in physical activity. Valine may help treat liver and gallbladder disease, as well as damage to these organs caused by alcoholism and drug abuse. Valine may help treat or even reverse hepatic encephalopathy, or alcohol-related brain damage.
Supplementing with Bcaa’s has also been proven to show enhanced fat loss, reductions in fatigue, increased growth hormone levels and reduced cortisol levels (when taken during exercise).
In the conclusion of a study held by the ‘weider research group, held at Charleston college, human performance laboratory’ it states “consuming a BCAA supplement during resistance training may result in greater gains in lean mass and strength, as well as a greater reduction in bodyfat, than consuming a whey protein supplement or carbohydrate drink alone.”
So if you’re not drinking Bcaa’s during training, you’re missing out on a great chance to burn more fat, recover better and build more lean muscle without increasing you’re exercise load, or eating less calories.
Posted on July 17th, 2010
It took me several years of training to understand the importance of quality training, volume training and the dreaded over training syndrome. To really understand how much training your body can handle before your body screams STOP I am tired, lethargic, cranky, moody, and I have lost my appetite, one must listen to there own body and differentiate between lazy and over trained. I honestly believe training anymore more than 4 days per week borders on over training I personally made my best gains with a split that was 2 days on 1 day rest 2 days on 2 days rest Or :
- Day 1 – Chest & Biceps
- Day 2 – Legs
- Day 3 – Rest
- Day 4 – Shoulders & Triceps
- Day 5 – Back & Calves
- Day 6 – Rest
- Day 7 – Rest
To build quality muscle one must incorporate a routine that breaks down muscle and allow adequate rest before that muscle is once again trained, training prior to this will not result in a completely recovered muscle and stop adequate muscle gain. Another way I like to explain this is “If you scratch your self and a scab appears, and you continue to scratch that scab before it heals then that scab will never heal, true?. Building muscle is no different resting, recovering is part of the secret to quality continues gains.
If you want more muscle I suggest you try the above routine and test it for yourself and remember more is NOT better sometimes especially in this case less is more.
Grant Mayo | Mr World | Mr Australia
Posted on July 16th, 2010
Xtend is now Scientifically Proven Two Times More Effective than Whey Protein!
The first supplement ever proven to double your fat loss, double your muscle gain and double your strength when compared to whey protein!
Has Xtend Made Whey Protein Obsolete?
In a groundbreaking, double blind independent study led by Jim Stoppani, PhD, Scivation Xtend was scientifically proven to be 2 times more effective than Whey Protein. The Xtend subjects experienced 9lbs of lean muscle growth in 8 weeks. That is 2 times more than the whey protein group. The Xtend subjects lost 2 times more fat than the whey protein group. The Xtend subjects more than doubled their strength gains over the whey protein group. Imagine naturally gaining 9lbs of lean mass, losing 4 pounds of bodyfat and experiencing a massive increase in strength gains in just 8 weeks!
All of these groups were on the EXACT SAME diet and training programs provided by Jim Stoppani, PhD along with Chuck Rudolph, MEd, RD and Team Scivation www.TeamScivation.com.
There you have it. Xtend is scientifically proven in a controlled study to be better than whey for lean mass growth and to lead to significant LEAN MASS GAINS and FAT LOSS! No other supplement can claim this!
The bottom line is that if you can afford only one supplement, Xtend is the only supplement you need. Xtend has made whey and every other supplement obsolete.
The groups and the results:
Quoted from Jim Stoppani, PhD
“The Xtend guys dropped their body fat % by 2%, gained 9 pounds of lean body weight (I call that muscle!), increased their bench press by about 15 pounds and squat by 25 pounds!
The Whey group dropped their percent body fat by 1%, gained 5 pounds of lean body weight, increased their bench press by about 5 pounds (7 pounds) and squat by about 10 pounds (11 pounds).
The Gatorade group dropped their percent body fat by less than 1%, gained 3 pounds of lean body weight, increased their bench press by almost 5 pounds (4 pounds) and squat by almost 10 pounds (8 pounds)
I round up the bench press and squat weight because you can’t increase bar weight in reality by anything other than 5 pound increments.”
“The Xtend group lost an average of 4 pounds of body fat.
The whey group lost and average of 2 pounds of body fat.
Gatorade group lost 1 pound of body fat.”
When Will it be Presented and published?
Dr. Stoppani is going to present the study at this year’s NSCA (National Strength and Conditioning Association) meeting in July. Then it will be submitted for publishing through various journals.
Training periodization was:
Week 0: Baseline testing
Weeks 1-2: 4-5 reps
Weeks 3-4: 6-7 reps
Weeks 5-6: 8-9 reps
Weeks 7-8: 10-11 reps
Week 9: Final testing
Designed by Chuck and Team Scivation at a 35/35/30 F/P/C ratio. All diets for each group were controlled and exactly the same. this was a hypercaloric diet. Per Chuck:
When I was doing the macro calculations, I used the Harris Benedict Equation with an activity factor related to the training program that was designed to GAIN LEAN BODY MASS, there fore these subjects were all in a HYPERcaloric state. Protein grams were figured out first with them being 2.2-2.4g/kg body weight. Due to the load and repetitions of the training program and the fact that the study was based on 10 reps (week 0) then 10 reps (Week 9), not a 1 rep max test, the typical macro ratio for each subject to gain LBM and prevent/lose bf was 30% Carb, 35% Protein and 35% Fat. The goal of the nutrition plan was to priovide calories for Lean Body Mass Gain yet BALANCE INSULIN levels with each meal. Theory being, if you balance insulin you significantly reduce any chances of storing body fat, better yet lose BF.
Each subject had the option to chose from the following protein, carbohydrate and fat sources that were already weighed properly for them. They simply had to physically weigh foods and eat:
Proteins: Egg white, NF cottage cheese, grilled boneless.skinless chicken breast, 96% Fat free LEAN sirloin/ground turkey, tuna canned in water, fresh halibut/tilapia.
Carbohydrates: Oatmeal (plain), brown rice, sweet potato/yam, whole grain pasta and whole grain bread, broccoli, asparagus, Lettuce/tomato/Cucumber, green beans, spinach, blackberries, blueberries, strawberries and bananas
Fats: Almonds, peanut butter, avocado, light salad dressing, Olive oil, walnuts
12 per group=36 total
- males 18 – 32 years old
- minimum of 2 years consistent training
- currently not taking any supplements other than regular vitamin/minerals and regular protein shake
- Average age ended up being 26 years old.
1) 4 Scoops Xtend = 14 g BCAAs (During Training)
2) 28 grams Whey (During Training)
3) 28 grams Carbs as Gatorade (During Training) = Equal calories as the whey protein
There you have it. Xtend is the supplement that you NEED during training!