Thursday, August 04, 2005

News You Can Use To Gain Muscle

More Protein = Less Fat

Research now shows that increasing protein in the diet is a safe, effective strategy that ensures better fat loss.

Harvard scientists have discovered the reasons behind this.In a review of the literature by the Harvard scientists on high protein diets, two clear advantages for fat loss are noted.

The first benefit is that unlike high fat or high carbohydrate diets, high protein diets promote thermogenesis. That means more calories are converted to heat and less are stored as body fat.
A high protein (calorie controlled) diet ensures you burn more calories every hour of every day.

The second reason why high protein diets are so successful for fat loss is that they promote steady blood sugar release and insulin metabolism.

A high protein intake prevents the dramatic rise and fall of blood glucose levels. This helps people avoid hunger pangs that trigger excessive eating at meal time.

So, keep your protein intake high if you want to keep your body fat levels low.

Creatine reduces inflammation and speeds recovery

Intense training causes inflammation to the muscles. Too much training and too little rest can produce excessive amounts of inflammation that lead to tissue deterioration, impaired immunity and overtraining.

An interesting investigation completed by Brazilian researchers has shown that creatine supplementation before exercise decreased markers of inflammation in the blood after exercise.

In this study, the scientists asked a group of runners to load with creatine (20 grams per day for 5 days) before a 30km race. Compared to an untreated group, the creatine group showed lower levels of creatine kinase, lactate dehydrogenase, prostaglandin E2 and tumor necrosis factor; these are all recognized markers of tissue inflammation.

Creatine supplementation appeared to reduce cellular damage and the inflammatory response after exercise.No studies have examined this specific effect in strength training athletes but the results suggest that muscles loaded with creatine recover better after exercise.

This is yet another benefit athletes can obtain from creatine supplementation.


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