In today’s internet frenzy, there are so many theories and ideas about living a healthy lifestyle. Everywhere you look and turn, there is another fitness guru trying to lure you in to sell you the next best book on how to lose weight. Many of the readers that email me are becoming so overwhelmed and they spend most of their free time being discouraged. If you’re like most people reading this blog post, you gather and read so many different tricks, diets, exercise routines, and stretches that you get confused on what to do next.

My personal experience and recommendation is that you find a diet and exercise routine that will work into your daily schedule and stick to it. You have to give yourself the chance at being successful with your choices on how to shape or sculpt your body. Whether it’s your eating habits or your exercise habits, pick something and stick to it. Remember this needs to be a lifestyle change not a get skinny overnight change. As the old saying goes, “if it sounds to good to be true, it probably is”! Do not allow yourself to get bogged down with five different diets. Experiment and go with what works for you. Eating six to eight small measured healthy meals a day is wonderful but if it does not work into your schedule then find something that does work for you.

Dedication and persistence will be key to reaching your workout goals. Have fun and do not make it out to be another job because that’s when you’ll get very discouraged and end up throwing in the towel. Unless you’re in a fitness competition or you are training for the Olympics, you need to stick to a routine that you will enjoy committing to.

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Zinc has definitely had its 15 minutes of fame in the past few years. Touted as a cure for the common cold, and as a strong antioxidant, it does indeed have many important benefits, although some of the miracle like properties are somewhat over-hyped. Zinc does seem to promote a healthy immune system and has shown benefits at easing the pain of sort throats.

In addition, zinc is an excellent antioxidant, and as such, it shows promise in preventing many infections and diseases.  There is also a possibility zinc could inhibit allergies as well. It is also beneficial to skin and hair, since those two locations are a prime storage location for zinc and other micronutrients.

Zinc is also an important mineral in the world of fitness due to its strong role in the maintenance of healthy muscle tissue. As you know, replacing fat with muscle will raise your metabolism and your level of fitness.

Food Sources

Meat, poultry and fish. Trace amounts of zinc are also found in eggs, seeds and in grain, but it is not as easily absorbed as that in meat, poultry and fish. For this reason, vegetarians and vegans are often advised to take a zinc supplement.

Recommended Dosage

The Reference Daily Intake (RDI) is 15 mg.

Supplements

In supplements, pure or elemental zinc is combined with other compounds. These supplements are called chelated zinc. Examples of chelated zinc are zinc gluconate and zinc citrate. These are relatively inexpensive and easily tolerated by most individuals. Zinc sulfate, is a more pure form of zinc. It is the least expensive but can be very irritating to the stomach. When buying zinc supplements pay close attention to the amount of the pure or elemental zinc in the supplement, which is usually listed on the product label. Combines well with vitamin A, vitamin B6 and vitamin E. It also combines well with magnesium.

Side Effects & Toxicity

Rarely toxic in the short term, but high does (1 to 2 grams) for long periods of time can be very dangerous. Toxic levels will actually decrease immunity.

Symptoms of Deficiency

Symptoms of a deficiency include increased infections, immune system problems, greater susceptibility to allergies, night vision problems, loss of hair, skin problems, sleep problems and a drop in fertility rates.

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A workout plan consisting of regular aerobic and anaerobic exercises are crucial to your weight loss success. You cannot achieve significant weight loss without them. Any weight loss plan that claims you can lose weight with dieting alone is simply false. A combination of diet and exercise (both aerobic and anaerobic) is the key to significant and permanent weight loss and no workout plan is complete unless it includes both of these critical components.

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The Importance of Aerobic Exercises Throughout my discussion of aerobic exercises, I will use the terms aerobic and cardio interchangeably. They have the same meaning, which is, with oxygen. In other words, aerobic or cardio exercises require oxygen. Aerobic exercises will increase your aerobic enzymes. Aerobic enzymes help burn fat so you want alot of them!

Cardio exercises should be done at least 3-5 days per week for a minimum of 20 minutes each session. You are going to want a target heart rate in the weight loss zone for maximum weight loss. As you put your workout plan together, you will want to choose a primary aerobic exercise. This will be the exercise you will do the majority of the time but by no means should it prevent you from adding some diversity to your workout plan. This is why, in addition to a primary aerobic exercise, youll want to choose an alternative aerobic exercise.

The Importance of Anaerobic Exercises When you put your workout plan together, be sure to first focus on aerobic exercises as they will have the most dramatic impact on increasing your metabolism (meaning, youll burn more calories and lose more weight). However, dont dismiss the importance of anaerobic exercises (weight training) when creating your workout plan. After you have established a routine of aerobic exercises in your workout plan, youll want to introduce anaerobic exercises for maximum weight loss results. Anaerobic means without oxygen. Weight lifting is the best example of an anaerobic exercise and needs to be included in any successful workout plan. Lifting weights increases your muscle mass, strengthens joints and ligaments, maintains bone density and increases your metabolism. In the long run, weight lifting is a critical component of the Total Fitness Plan and is vital to any successful workout plan.

Chad Tackett‘s five-part series on Strength Training Principles and Guidelines provides the fundamental principles to develop a safe and effective strength training routine. It’s a must-read for anyone new to strength training!

The Importance of Warm Up, Stretching & Cool Down While not necessarily an important component to weight loss, proper warm up, stretching and cool down are important elements of any workout plan. They prevent injuries and allow the body to return to its normal state so be sure to include time in your workout plan for these critical activities. Basically, your workout plan is a blueprint for you to follow on the road to attaining your weight loss goals. Dont think of it as something that is set in stone but rather as something that will change as you progress towards your goals. If you remember to include all of the ideas listed above in your workout plan, then success will be your reward!

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Editor’s Note: Tom Venuto highlights the ten biggest workout mistakes made by most people and provides practical workout tips and solutions to correct them. Enjoy!

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“Common workout mistakes” has always been a very popular topic in fitness publications. But no matter how many times this subject is re-hashed, you almost always hear about the same half a dozen or so mistakes, including poor form, overtraining, going too heavy, not stretching, not warming up, yadda, yadda yadda.

Ironically, you seldom hear about the biggest mistakes of all. I call these humongous bloopers “bonehead mistakes” because once you start to analyze and think about them, it’s really just common sense and it all seems so obvious… except of course to the person doing it… who is often quite oblivious until someone else points it out to them… then the light goes on and it’s like… “Doh!”

Before I begin the countdown, (in no particular order), there’s one more gripe I have about the treatment this subject has been given in the past: Most of the attention has been put on the mistakes, but very little on the solutions. It’s all too easy to point fingers and say, “Don’t do that” and “Shame on you, dummy” but only 1% of your time should be spent on problems. 99% should be spent on solutions.

So in that spirit, after I bring each mistake to your attention, I’ll give you a solution-oriented training tip to help you avoid boneheadedness and join the elite group who “kick butt” in the gym at every workout…

Bonehead workout mistake #1: “Winging it” “Winging it” means having no written goals or plans, no training journal and no way of “keeping score.” It’s when you just show up at the gym day after day and do whatever strikes your fancy, whatever machine happens to be available, or whatever you’ve become habitually accustomed to doing.

Winging it is when you don’t know where you are, where you’re going or how you’re going to get there – but you start your journey anyway – no compass, no roadmap. It’s been said that “Action without planning is the biggest cause of failure,” and I believe that statement is 100% accurate.

Kick butt workout tip #1: Develop a strategic plan Successful people never “wing it,” they always have a plan. Strategic planning is a never ending process and includes: Assessment (where am I now?), goal setting (where do I want to go?), creating a plan or strategy (How will I get where I want to go?), executing the plan (what action steps must I take daily to reach my goal?), and measuring results (how will I know if I’m moving towards my goal and how will I know when I’ve reached it?). Boneheads “wing it.” Butt-kickers have a master plan and goals for every workout. – - – - –

Bonehead workout mistake #2: Repeating the same workouts – without progressive overload In one respect, repeating the same workouts is important – it’s called “continuity.” Continuity means that to experience an adaptive response (more muscle, more strength, less fat and all that other good stuff), you must a repeat a certain modality or exercise consistently over a long enough period of time to allow the adaptive response to occur and to reap the full benefits (rather than changing exercises at every workout). That type of repetition is good.

The bonehead mistake is when you do the same exercises, same reps, same weight, same everything, week after week, without ever challenging yourself to do more than you’ve done before. If your muscles could talk they would say, “Yawn…. Did that, done that, been there… we’re just going to stay exactly the way we are… no need to get bigger or stronger today.”

Kick butt workout tip #2: Strive to beat your previous workouts Muscle growth and strength increases occur when you place demands on your body above and beyond what it has experienced in the past. Your body responds to this progressive overload by getting stronger in order to handle this type of demand in the future.

Your objective at almost every workout is to set goals to beat what you did during the previous one. If you can’t add more weight, it could be as simple as one more rep with the same weight or the same sets/reps/weight in less time. It could also mean one more minute of cardio, one level higher on a stairclimber, or half a percent steeper incline on the treadmill. Continuous and never-ending improvement is the name of the game. – - – - –

Bonehead workout mistake #3: Starving yourself A calorie deficit is the only way to lose body fat. However, the caloric deficit must be kept small. When calories are cut too much, or held too low for too long, your body thinks you are starving and sets into motion a series of metabolic and hormonal events, which ultimately result in muscle loss, slow metabolism and plateaus. Your body is like a power plant or furnace and when you don’t feed the fire, your metabolic flame dwindles to a flicker, producing less heat and less energy.

That’s why not eating enough is one of the biggest mistakes of all. As Charlie Remington likes to say, “Food is not your problem, food is your solution”

Kick butt workout tip #3: Eat more, burn more Did it ever occur to you that if you exercise more you can eat more? And that this is a more effective fat loss strategy than eating less and exercising less? To lose body fat, you must create a calorie deficit. A deficit can be created by exercising more, eating less, or ideally, with a combination of both. The best combination of all is a small decrease in calories accompanied by a large increase in activity.

Think about it: Decreasing calories slows your metabolism. Increasing calories increases your metabolism. Exercise increases your metabolism. Therefore, eat more, exercise more = double increase in metabolism. Eat less, don’t exercise = double decrease in metabolism. This is the entire premise of my Burn The Fat Feed The Muscle System and that’s why the program is so powerful and has helped tens of thousands of people lose fat without depriving themselves. Yes, starving is for boneheads. – - – - –

Bonehead workout mistake #4: Skipping scheduled workouts A great body doesn’t happen overnight. Successful body transformation is the cumulative result of dozens or even hundreds of successful workouts. Each workout brings you one small step closer to your goal. Each workout missed takes you one small step backwards. Most people underestimate the cumulative effect of each small step. They figure that “It just doesn’t matter… it’s only one workout.”

If you don’t think that one little workout matters, then think about the humble termite; they’re such itty bitty little creatures and they take such itty bitty little bites, yet when enough little bites are taken, an entire building can come crumbling down.

Kick butt workout tip #4: Be disciplined and consistent Not only do you slip backwards physically when you skip even one scheduled workout, perhaps more devastating is the effect on your mind and character. Every time you successfully complete a scheduled workout, you build your discipline and self esteem. When your self esteem increases, it makes you feel good and that stimulates a positive self-reinforcing cycle of even more discipline, confidence and action. Everything you do helps or hurts. Every workout counts. Treat your word as law. When you say you’re going to work out… WORK OUT! – - – - -

Bonehead workout mistake #5: Focusing on strengths, favorite exercises and favorite body parts, neglecting weaknesses Most people have a favorite body part or exercise. But playing favorites in your training can lead to big problems. An unbalanced, asymmetrical physique is one of them, but having a great upper body with toothpick legs is the least of your worries. Strengthening and stretching some muscle groups but not others is a great way to cause poor posture, muscular imbalance, dysfunction, strains, pulls, tears or ruptures.

Kick butt workout tip #5: Train for functional balance and aesthetic balance Non-boneheads train every muscle group for symmetrical, visually pleasing development. However, “balance” is more than cosmetic. Everyone – athletes, bodybuilders, and recreational exercisers – must also train for functional balance to prevent injury and maintain optimal function and range of movement in every joint and muscle group.

Every plane of movement and angle of movement must be trained. Flexors must be balanced with extensors. Front to back movements must be balanced with rotational and side to side movements. Prime movers, antagonists and stabilizers must all be strengthened. Always stretch, strengthen and build to the point of total body balance. – - – - –

Bonehead workout mistake #6: Using mostly machines and single joint/isolation exercises So you joined the gym and you hit “the circuit”… you know, that section in the gym with all those fancy, chrome-plated, “technologically advanced” weight stack-pulley, hydraulic or computerized machines all lined up in neat rows… far, far away from the barbells and squat racks (which you never touch), and which is designed to give you an “easy, safe, injury-free, effective full-body workout.” The machines may be easy, but most machines aren’t as safe or effective as they’re cracked up to be.

Kick butt workout tip #6: Use mostly free weights and compound, multi joint exercises For lower body, squat and lunge variations are tops. For upper body, barbell and dumbbell presses, chin ups and rows are king. These and similar “BIG” exercises stimulate more muscle fiber, stir up more fat burning and muscle building hormones, and have more carry-over to real world and sporting activities than machines.

Although weight stack machines are safe with respect to the fact that you cant drop a barbell on your head, they’re ultimately NOT as safe as free weights because they don’t develop the stabilizing muscles and functional strength that protect you from injury. A few machines and isolation exercises mixed in your program is fine, but focusing on compound and free weight exercises gives you far more bang for your buck than any machine ever created. – - – - –

Bonehead workout mistake #7: No mental preparation This mistake goes hand in hand with mistake number one (winging it). You see, preparation is more than setting goals, writing out plans, and scheduling workouts. Preparation is also mental, yet most people haven’t the slightest idea just how powerful the mind is or how to harness its power. Psychologists and “brain scientists” have proven beyond a shadow of a doubt that the subconscious mind cannot tell the difference between an experience that is real and one that is imagined. Failure to take advantage of this discovery is a mistake of enormous magnitude.

Kick butt workout tip #7: Use visualization and mental rehearsal daily Arnold Schwarzenneger, Jack Nicklaus, Andre Agassi and countless other sports legends have written and spoken extensively about their regular use of mental imagery. Those who succeeded, but claimed not to use such techniques as “visualization” were surely using it unconsciously or in a non-formalized manner.

I would suggest you consciously and deliberately use this technique in the following manner: Twice a day, once in the morning and once at night, get relaxed, close your eyes and form mental images of yourself having the body you’ve always wanted, completing perfect workouts with motivation and enthusiasm and reaching all your goals. These images will penetrate your subconscious mind and literally program your brain to activate your body for total success. – - – - –

Bonehead workout mistake #8: Not eating immediately after training Not eating anything after your workout (or waiting 2-3 hours to eat), because (a) you don’t feel like eating, (b) you don’t have anything to eat with you, (c) you heard that you get leaner if you don’t eat after your workout… is one of the most boneheaded things you can ever do!

Kick butt workout tip #8: Eat protein AND carbs (not just carbs) immediately after your workout Much research has been done on the topic of post workout nutrition in recent years and the scientific literature is almost unanimous in its findings: At one time carbohydrates were emphasized after a workout. Other people insisted that protein is more important.

The truth is, the optimal post workout meal includes quickly digesting protein and carbohydrates and is consumed immediately after training during the period known as the “post-workout window of opportunity.” Although the ideal amount and type of protein and carbs is still debated, the studies have shown that proper post workout nutrition increases protein synthesis, suppresses cortisol, replenishes glycogen, and enhances recovery.

Editor’s Note:  If you’re interested in learning more about the importance of consuming protein and carbohydrates immediately after a workout, read the article titled, Window of Opportunity. It is one of the most thorough articles I’ve found on the subject. You’ll learn what goes on in the body after a workout and more importantly, what specifically you should consume and how and when to consume it immediately after a workout. – - – - –

Bonehead workout mistake #9: Comparing yourself to others Always trying to one-up the next guy is bonehead behavior. Comparing yourself to others is a great way to lower your self esteem and stay perpetually frustrated, unhappy and dissatisfied!

Kick butt workout tip #9: Compare yourself to nobody but yourself Legendary UCLA basketball coach John Wooden always advised his players, “Never try to be better than someone else; but never cease trying to be the best you can be. That is under your control. The other isn’t.” So why not focus on competing with yourself? Compare yourself to yourself. Improve yourself. Work on progress and forward movement. Become better than you used to be. Ultimately, competitive sports are most valuable to the degree you use them to better yourself, not to beat others. – - – - –

Bonehead workout mistake #10: Making excuses Many people, when they don’t get the result they want, or when things don’t go the way they expect, insist it’s not their fault. When they don’t lose any body fat, it’s their genetics or “The diet just doesn’t work!” When they fall off the wagon, it’s their friend’s and family’s fault – “They just don’t support me… they even tempt me with junk food and eat in front of me.” When they miss workouts, it’s their boss’s fault – “I just don’t have time with so much work being piled on me at the office.”

No matter what the situation, the boneheads never even consider that the problem is staring right back at them in the mirror – someone or something outside of them is always responsible.

Kick butt workout tip #10: Accept total, 100% responsibility for all your results – good or bad When you win, you don’t attribute it to luck or give someone else the credit for it. You proudly say, “I created it… I did it… that was me!” However, if you want to take the credit for your wins, you must also take credit for your losses and say, “Yep, I created it… I did it… that was me!”

Boneheads want to take credit for their successes but not accept responsibility for their failures. Ultimately, that turns them into nothing but big losers. Winners and successful people became successful because they learned three magic words: I AM RESPONSIBLE.

Once you claim responsibility for every result in your life – the good and the bad – the feeling of empowerment and liberation that comes over you is beyond description. For the first time in your life, you realize that YOU are in control. From that moment on – and not a second sooner – you become the creator of circumstance rather than a victim of it. – - – - – Well, that’s all ten of em’. Let me wrap up with what is perhaps the biggest mistake of all, and that is: Not learning from your mistakes. Mistakes are okay. The only people who don’t make any are the timid, wimpy people who don’t even attempt anything. If you realize you’ve been making a lot of these mistakes, don’t beat yourself up. As long as you learn from them and stop making them, you’re off the hook! But if you keep repeating these mistakes over and over again, then it’s official: You’re a bonehead!

If you enjoyed this article and you’re interested in learning how to quickly and easily lose fat permanently – without drugs, supplements or fad diets – AND without making any bonehead mistakes – click here to visit the BURN THE FAT website: www.BurnTheFat.com

Read other articles by Tom Venuto

About the Author

Tom Venuto is an NSCA-certified personal trainer, lifetime natural bodybuilder, certified strength & conditioning specialist (CSCS), and author of the #1 best selling diet e-book, “Burn The Fat, Feed The Muscle.” Tom has written hundreds of articles and has been featured in IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men’s Exercise. To contact Tom or get information on his e-book, visit www.BurnTheFat.com

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Editor’s Note: While body builders will particularly be interested in this article, you will get something from this article regardless of your fitness goals. It provides an in-depth look at what goes on in the body after a workout and why post workout nutrition is so important to maximize your gains. This article also provides specific recommendations of what you should be consuming after your workout. The recommendations are for the serious bodybuilder, but I’ve taken the liberty to tweak the recommendations for the “regular guy” in my Editor’s Notes you’ll see throughout the article. Feel free to read the entire article or jump to the sections that interest you the most:

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The Secret to Consistent Gains

Nutrients to Include in Your Post Workout Shake

How to Make and Take the Post Workout Recovery Super Shake

A Body Builders Guide to Post-Workout Nutrition The sweat, the blood, and the tearsYouve given it your all. This time you didnt hold back. You truly gave it everything you had and then some. Youve trained beyond failure, beaten your body into submission, and conquered the hardcore world of mass training. One final step remains in the quest for hypertrophysealing the deal! Post-workout nutrition is a short, but sweet, window of opportunity that only comes once a day; immediately following a brutal bout of training. This is one opening that you dont want to miss! Doing so will not only sabotage previous hard earned gains, but will completely cancel out any potential gains you would have made from your hardcore workout! All that intensity and pain for nothing! What happens within the body during this window in time establishes whether you will gain muscle in response to the workout you just completed, or simply return to your pre-existing state; or worse than thatlose previous gains! Post-workout recovery is the primary factor of the outcome of this short-term muscle recovery process. This is the one time of the day that can literally make you or break you as a body builder. It is the intention of this article to give you an understanding how to get the maximum potential from your maximum efforts, via post-workout nutrition!

The Oasis in a Desert of Intensity Before we get into the details of post-workout nutrition, lets cover why immediate after-training nutrition is so vital. (I would also highly recommend reading Jacob’s Muscle Fibers Part One and Anatomy of a Muscle to get a full and detailed understanding of just how our muscles energy systems work!) Hardcore training necessitates extreme energy demands on our body! ATP is the immediate supply of energy for our muscles as we workout. As we continue our training, ATP stores are reduced and glucose (ready to use energy) and glycogen (stored up energy) are used as fuel for our muscles. Glycogen is the primary fuel source for moderate- to high-intensity exercise. The longer exercise continues the more glycogen is burned.

What is the Secret to Consistent Gains?

In order to develop muscular endurance, and thereby become capable of performing longer and more intense workouts, we as body builders need to enhance our ability to store the carbohydrate fuel known as glycogen in our muscles. (This is one of the main reasons training for Mitochondrial density is so important! See Muscle fibers part 3) And in order to gain new muscle from our workouts, we need to regularly stimulate a protein surplus with which to stimulate hypertrophy in our muscles. Following a workout, muscle glycogen stores are depleted, and many muscle proteins are also broken down, leaving us in a deficit state in respect to both of these crucial nutrients. As more and more glycogen and glucose is burned up for energy, blood glucose levels begin to drop-off, which in turn cause insulin levels to drop drastically. That is a very vital step to grasp because of the properties insulin has in relation to protein synthesis and anabolic hormone production. These drops give rise to the catabolic hormone Cortisol. Cortisol is the last thing you want to let run rampant post-workout. Cortisol is the chief hormone responsible for burning muscle up for energy. Heres how it works: Cortisol literally converts muscle tissue to proteins for conversion into glucose. This is your bodys way of producing energy when all readily available energy (glucose) and stored forms (glycogen) of energy have been expended. To compensate for this depletion of energy your body will go into a process called gluconeogenesis to produce glucose from amino acids in the liver. The end result of this process? Hard earned muscle used as energy, and all potential gains becoming null and void. To sum up the post-workout scenario: cortisol increases, and insulin decreases. This scenario presents several needs to our starving bodies. In order to get maximum results from our workout we must turn these glycogen and protein deficits into glycogen and protein surpluses immediately afterward. So the two most important components of muscle recovery are replenishing the glycogen fuel burned during the workout and rebuilding the muscle proteins that are destroyed during the workout. These processes are highly time-sensitive: the sooner they are allowed to begin, the faster they proceed and the more likely they will be completed in time for the next training session. This is because following training, the muscle cells are highly receptive to insulin, the hormone responsible for transporting glucose and amino acids through the bloodstream and into the muscle cell. This crucial stage of receptiveness is more technically known as facilitated diffusion. Jacob describes this process best in his article, Muscle Fibers Part I: Facilitated Diffusion – This is diffusion that is assisted by protein transports. When a needed nutrient is low in the muscle cell environment and it cannot pass through the pores, then it must be transported). This is similar to the above process except that it needs a boat to get across the plasma membrane and into the cell environment. Following a workout, when glucose concentrations are low, and you down a high carb drink, the glucose in your blood stream has a high concentration. Therefore it diffuses to the lower concentration area inside your muscle cells. The green nutrients are insoluble to lipids, they therefore must move across the membrane in a transported manner. The purple protein transporters as you can see take the nutrients, carry them across the membrane and then release them inside of the cell environment! Immediately after our training session, a natural restoration in anabolic hormones starts to occur, as our body tries to start the recovery process of protein synthesis. The main volume of these hormones include: Insulin, Growth Hormone, Insulin-Growth Factor, DHEA, and estrogens. This restorative process is called biochemical supercompensation. However of all of these hormones, released insulin is the most important. Insulin rebound is responsible for the release of Growth Hormone, which is the key hormone responsible for the release of Insulin Growth Factor. Protein synthesis will simply NOT occur if there is an insufficient or delayed supply of energy and amino acids to offset post-workout catabolism. The primary goal of post-workout nutrition is to rapidly induce an environment that will recoil, and help increase, these naturally occurring hormone levels to begin the crucial process of protein synthesis. This can be best accomplished by decreasing post-workout cortisol levels rapidly and aiding our bodies in rebounding insulin levels, to further aid in the release of Growth Hormone and Insulin-Growth factor. By consuming simple carbohydrates post-training we can induce an increased production of these anabolic hormones and thwart gluconeogenesis; thus maintaining a more positive nitrogen balance. Cortisol Execution So how exactly do we generate this atmosphere of anabolism? First and foremost we need to suppress cortisol as fast as possible! This is the number one rule of post-workout nutrition: Whether bulking, maintaining, or cutting, cortisol suppression is of the utmost importance for: 1. Gaining or maintaining lean mass. 2. Recovering glycogen stores. 3. Increasing anabolic hormone levels. Cortisol can not be suppressed any faster than through a burst of insulin release from simple carbohydrate source. A prompt insulin discharge is highly beneficial in the post-training atmosphere because of the hormones uncanny ability to suppress cortisol. The faster this release takes place the faster protein and carbohydrates are delivered to the muscles to promote muscle recovery and adaptation. Insulin is secreted by the pancreas automatically in response to rising levels of glucose or protein in the bloodstream. Because of the bodys receptiveness to nutrition post-workout it is crucial to feed the window of opportunity as soon as possible following a maximum output of anaerobic threshold intensity. Consuming and absorbing carbohydrates within 30 minutes of completing a workout will synthesize twice as much muscle glycogen as waiting two hours for consumption or absorption. Consequently, both glycogen and protein synthesis proceed faster when carbohydrates and protein are consumed together. In one study 10 healthy adults were subjected to 60 minutes of moderate-intensity exercise. Half the subjects were fed a protein-carbohydrate supplement immediately after completion of their workouts. The remaining subjects were fed the same supplement three hours later. Members of the early group replenished muscle glycogen 3.5 times faster than members of the late group. Muscle protein synthesis also proceeded more than three times faster in the early group. This among countless other similar studies point to one clear goal Rapid absorption of post-workout nutrients! This is best accomplished from the insulin inducing carbohydrate-protein supplement combination. Again, the rate of glycogen and protein synthesis in the muscles depends on the amount of insulin present in the bloodstream. With that, lets take a look at the most vital ingredients of post-workout nutrition.

Soaking up Nutrients Like a Sponge!

Post-workout your body is a literal sponge. In a highly catabolic state it will soak up anything you give it! Lets look closer at ingredients that use this to our advantage.

Simple Carbohydrates During the post-workout phase of training our bodies are in a hypoglycemic stage. Blood-sugar and insulin levels have drastically dropped. Immediately following exercise natural GH concentrations struggle to increase as insulin levels try to rebound from its current highly catabolic state. A simple carbohydrate supplement combined with the post-workout window of opportunity will give immediate rise to blood glucose levels and cause a state of hyperglycemia. This will force a increase in the production of insulin! In other words simple carbohydrates will lay the smack down on cortisol production. The newly increased quantity of insulin in the blood will drive much needed glucose (and amino acids) through the receptor sites in the muscle cell at an insane rate. These elevated stages of blood glucose will begin causing further secretions of Growth Hormone, the key hormone responsible for producing Insulin Growth factor. Why simple carbohydrates? Increased absorption rates, and an abruptly induced insulin burst. The faster you can get glucose into your bloodstream and muscles, the less protein destroyed and the more glycogen stored. This is the one time of the day when you want to stay clear of complex carbs. Complex and fibrous carbs simply take way too long to digest and will not give optimal insulin release to offset muscle catabolism. You also want to stay far away from any fat and fructose sources post-workout. Fructose will not replenish muscle glycogen but rather will replenish liver glycogen. Fat severely delays digestion because it metabolically requires so many more processes to break down. Another vital key to post-workout nutrition is insulin sensitivity. Creating stronger insulin sensitivity is the primary way to get the most out of your post-workout simple carbohydrate intake. Jacob covers how to do this in his 13 Weeks to Hardcore Fat Burning The Diet article. I highly recommend adhering to the list of ways to increase insulin sensitivity he describes in that article whether you are on a bulk or cut. It will make your insulin spike, via simple carbs, that much more potent. Only certain types of simple carbohydrates will replenish muscle glycogen. These are carbohydrates in the form of glucose/dextrose. The basis of our simple carbohydrates (post-workout) should come from sources that register high on the glycemic index. A range of 100-130 will work the best for our purposes. Dextrose or maltodextrin are the two sources of simple carbs I recommend to ingest post-exercise.

Editor’s Note: My experience with maltodextrin is it tends to form clumps in your shake if you don’t premix it with your other powders. To prevent this, I mix all of my powders together thoroughly in a measuring cup (dextrose, maltodextrin, and whey protein isolate). I then fill my water bottle with water and then scoop in my mixed powders and shake the whole thing up immediately. The result is a delicious smooth shake.

Dextrose and maltodextrin are sugars so they’re very cheap. NOW makes two pound bags of pure dextrose that you can get for only $3.25 at BodyBuilding.com. NOW also makes pure maltodextrin in 7 pound jugs that you can get for only $12.69 at BodyBuilding.com as well.

Protein Protein intake in combination with simple carbohydrates, post-workout, are the key ingredients to achieving a state of anabolism and offsetting the bodies process converting muscle tissue for energy expenditure. Fast absorption via digestion, is of paramount importance at this stage. So a liquid or powdered form of protein derived from hydrolyzed whey is the best logical supplement. Whey in powder or liquid form takes an average of 20 minutes to absorb, making this form of protein number one in the race for assimilation.

Editor’s Note: Hydrolyzed whey protein is the fastest digesting protein you can take. However, it possesses a very bitter taste that is definitely not for the faint at heart. If you can deal with a bad taste in your mouth for a few minutes, then go for it. If not, a great alternative is a whey protein isolate. It’s still a fast digesting protein and has a terrific clean, smooth taste. Hydrolyzed whey is also more expensive compared to other whey proteins.

If you want more information on whey, visit our whey protein pages. Otherwise, view my recommended whey protein supplements. Eating a slower burning form of protein like chicken or beef post-workout is missing the mark completely. It is impossible to take advantage of the post-workout window with a protein food source that will take 2 hours to hit your bloodstream. Water Re-hydration post-workout is crucial. Thermoregulatory processes need to be put in check as well. Water is responsible for storing carbohydrates and will also help to further speed up the digestion process of the carbohydrates and protein.

Creatine, Glutamine, and Vitamin C

Creatine Creatine works by increasing the muscles’ ability to generate peak torque during a muscle contraction. It does this through increasing anaerobic ATP production. ATP is the high-energy compound that is utilized during muscle contractions. The more torque you can produce during a contraction, the more stimulus the muscle receives. The more stimuli it receives, the more adaptation will take place through an increasing in myofibril density (muscle growth) provided that the recovery environment is sufficient for recuperation from the workout. Simply put, creatine will enable you to train harder and longer. Stimulating insulin release will greatly enhance the transport and uptake of creatine into the muscle tissue where it is used to support the reproduction of ATP (energy) and enhance cell volume.

Editor’s Note: Unless you are a body builder or are trying to gain weight, creatine probably isn’t necessary. If you want more information on creatine, visit our creatine pages, or visit my recommended creatine products.

L-Glutamine L-glutamine is an absolutely essential amino acid that possesses anti-catabolic qualities. It is also the primary fuel source of immune cells and intestinal cells. Under periods of stress like really intense workouts, glutamine becomes critical because your body may not be able to make enough of it. If enough glutamine is not supplied by the diet, then the loss of muscle tissue will provide the supply. Intense exercise also places a high demand for glutamine in a healthy body, making post-workout an ideal opportunity for consumption. L-Glutamine plays an important role in: 1. Protein metabolism 2. Cell Volumizing 3. Increased Strength and Endurance 4. Tissue Repair 5. Higher Growth Hormone output 6. Anti-catabolism/Decreased chance of overtraining 7. Immune system enhancer The greater number of days you’re training, the higher you’re risk of fatigue and symptoms of overtraining will be. You can greatly reduce this risk by adding additional glutamine to your post-exercise meal. High-protein foods such as meat, fish, beans and dairy products are excellent sources of glutamine that should be eaten on a regular basis as well as supplementation. L-Glutamine is one of those all-star supplements you just cant get enough of! Supplement throughout the day with as much as you can afford! If you are on a tight budget I recommend saving this miracle amino acid for the post-workout window of opportunity.

Editor’s Note: Read our glutamine pages for more information on this supplement to determine if you think it’s right for you. They are safe to take, but research shows that they might not be as effective as some believe. Having said that, I still take 10 grams of glutamine after every workout as a part of my post recovery shake. See my recommended glutamine supplements.Vitamin C and E Your immune system is immediately suppressed after intense resistance exercise. Post-workout is a fantastic time to provide the body with cellular protection support in the form of antioxidants to reduce exercise-generated muscle tissue stress. Oxygen is a potent type of free radical molecule that damages protein cells by pilfering electrons from them in an effort to enhance its own stability. Due to the exponentially higher rates of oxygen consumption associated with exercise, those who work out regularly will experience vastly greater amounts of oxidative stress to muscle tissues than do those who are sedentary. However, as long as increased intakes of antioxidant vitamins and minerals are taken, antioxidant defenses can be strengthened to a point that more than makes up for the damage incurred during workouts. Vitamins C and E are especially helpful.

Editor’s Note: Some forms of Vitamin C and E are better than others. Read our Vitamin C and E pages to find out which forms of these vitamins are the most effective.

How to Make and Take the Post-Workout Recovery Super Shake!

Thus far, we have covered the basic ingredients for making the optimal post-exercise anabolic cocktail. Now lets cover the tactics endorsed for getting the most out of these nutrients. It is vitally important to restrict the rate at which we consume our post-workout meal. Even though our bodies can administer nutrients more effectively at this time more so than any other time, it is still very possible to overload our bodys capacity to digest. I consider an over-induced digestion of the post-workout meal as one of the leading causes of excess fat storages during a bulking stage. Let me explain Our goal is to get a steady flow of nutrients during the potent window of opportunity post-training. I believe an overproduction of insulin, resulting from an overly rapid consumption of simple carbs, is the reason for a lot of the typical bulking phase chub we all hate. As you consume your post-exercise meal, contemplate your energy levels over the next hour. Its of the utmost significance that your energy levels do not go down at all during the post-workout period. If they do that means this flow of nutrients has been disturbed. Two things can offset this flow: 1. Your blood glucose levels are dropping, meaning you arent getting enough nutrients when your body needs them. 2. Your blood glucose levels rose too quickly! As a result of this your body secretes an overload of insulin to get rid of the blood glucose. What happens as a result of this overload? Some of it will go to start protein synthesis, but most of it gets converted to fat. Remember, excess glucose goes to fat. To make matters worse, your blood glucose levels begin to drop and you go back into a catabolic condition. So not only are you catabolic but you gain fat! WHOA! Thats the very opposite of what we want! To protect against either of the above two scenarios consume your shake at a slower rate. Your post-workout meal should be taken over the course of a 45 to 60 minute period. This cushioning effect will ensure a better processing job of the nutrients consumed. As a general rule of thumb, consume half of your meal immediately, and sip on the rest over the 45 to 60 minute time frame. Another major factor we need to consider is our water intake post-workout. I recommend one to two liters of water over this 45-60 minute period. Water is vital to carbohydrate storage. If we intend to replenish our glycogen stores post-exercise, water needs to be our greatest ally. However, just like consuming simple carbs too rapidly post-workout can cause an overproduction of insulin, so too overly rapid intake of water post-workout is detrimental to our goals. An overly induced intake of water causes the blood pressure to rise excessively, sending a signal to the brain that stops the secretion of a hormone called ADH, which causes the body to secrete more water than normal. The hydration process is much more efficient by consuming small amount of water over a longer period of time. I recommend one gallon of water consumption over the course of your workout, and one to two liters consumed over a 45-60 minute time frame post-workout.

Editor’s Note:  Again, unless you are a hardcore body builder, you definitely don’t need to consume a gallon of water during your workout. In fact, unless your workouts last longer than 60 minutes, you don’t need to drink or take anything. This recommendation is definitely geared towards the serious, if not professional, body builder. The amount of simple carbs you take in should dictate the time frame of your post-workout intake. The more simple carbs you take in the more you should aim for the 60 minute time frame to ensure equilibrium of insulin production. Also, the amount of simple carbohydrates you take-in should be reflective of your goals. As a general rule, on a bulk-up plan the amount of carbs to consume following a hardcore weight training session is five grams of carbs per every ten pounds of bodyweight. This means a 200lb male would consume 100 grams of carbohydrates post-training. During a bulking phase I recommend consuming half the amount of protein in grams as you did carbohydrates in grams. So in this case our post-exercise shake would be mixed with 50 grams of protein. On a cutting phase I recommend consuming 2.5 grams of carbs per ten pounds of bodyweight. The goal here is to consume just enough to suppress cortisol and increase growth hormone levels and to get out of our catabolic state. During a time when you are restricting calories, the last thing you want is to be catabolic. I also recommend consuming an equal amount of protein as you did carbohydrates. So in this same 200 lb. male, he would consume 50 grams of carbs and 50 grams of protein during his cutting phase. I also recommend cutting the carbs down for a less intense session, or for training a smaller muscle group. It would make sense that the more intense you are the greater the demand your body would place on post-workout nutrition and your post-workout shake should reflect that.

Editor’s Note:  If you’re a “regular guy” reading this (you’re not a body builder), you’d probably be better off following the latter recommendation – cutting carbs and aiming for a 1 to 1 ratio of carbohydrates to protein. Most of us don’t have super intense workouts so we don’t need tons of carbs afterwards. I would classify my workouts as moderate (less than 45 minutes when I lift and about 30 minutes when I run) and I consume only 35 grams of protein and 35 grams of carbohydrates (half dextrose/half maltodextrin) and it seems to work really well for me. One important aspect I recommend in regard to the 45-60 minute time frame is spacing out the timing of the ingredients of your post-workout meal. To better explain, let me split up our post-workout meal into two phases:

Phase I: Immediately after workout Mix (using the same 200 lb. male on a bulk example) 100 grams of a combination of 50% of your carbs coming from Dextrose and 50 % of your carbs coming from Maltodextrin with, 50 grams of hydrolyzed whey protein, all mixed with 1 Liter of Water.

Editor’s Note:  Again, a whey protein isolate will work just as well as hydrolyzed whey and tastes so much better (and is cheaper). And for guys like me that don’t think in terms of “liters”, a liter is 34 ounces, so basically if you buy one of those “big” water bottles at the convenience store, you’ll be good to go. Shake all the ingredients well. (I personally like using a Tupperware cup for my shakes) Scoop out and consume 5-10 grams of creatine, and consume along side the shake. I dont recommend mixing the creatine directly into the shake. Simply spoon it into your mouth and drink it down with your shake. Consume 1/2 of the shake in this immediately following your workout in this manner. After you have taken half the shake in, continue taking small sips of the shake.

Phase II: 15-20 minutes later Scoop out and consume (again dont mix directly into the shake) 5-10 grams of L-Glutamine. Now is the time to consume any anti oxidants with your shake. A high quality multi-vitamin will work well, or you can just take Vitamin C and/or E. This combination of L-Glutamine and anti-oxidants will help to super charge your immune system after the beating it has just taken. Continue sipping on your post-workout meal for the duration of the initial 45-60 minute period. 30 minutes after you have completely finished your post-workout meal eat a well balanced meal. Protein synthesis is amplified by 50% post-workout but it can be elevated as high as 110% up to 24 hours post-training! So keep supplying nutrients to your body all day long for optimal gains, drink plenty of water, and adhere to the pre-sleep stack I described in the Z factor part one. The main difference with the meals following your post-workout shake is to begin adding fat to your meal. Healthy fats have numerous benefits to the body builder. Increased fat intakes are highly associated with a more positive nitrogen balance, and also work to increase insulin sensitivity!

Building a Better You!

Weve covered the importance and seriousness post-training nutrition demands! It may take some planning and consideration to prepare, but I assure you giving 100% to this all encompassing meal will reap the rewards of your labor 100 fold. This is one time of the day that you dont want to be caught ill-equipped! Until next time, stay hardcore, -Old SchoolOldSchool@abcbodybuilding.com

ABC Bodybuilding Company. All rights reserved.

Recommended Reading:

Maximize Your Workouts with Proper Post Workout Nutrition – An overview of why post workout nutrition is so critical for every guy – regardless of your fitness goals.

Dextrose & Maltodextrin: An In-Depth Analysis – These two carbohydrate supplements are the best choices for post workout nutrition. This article explains what they are and why they work so well together.

Related Posts:

• How Does Creatine Work?
• When to Take Creatine for Optimal Results
• Making Time For Strength Training
• Top Ten Reasons to Get Hooked on Strength Training
• Sole Fitness TT8 Treadmill Review: Serious High End Treadmill

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Those new to hoodia are often surprised at how costly genuine hoodia gordonii can be, but in the end the high price of this plant boils down to basic economics. There is simply not enough hoodia to meet the ever increasing demand. Genuine hoodia gordonii is becoming rarer everyday so prices continue to climb.

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Just how expensive is it? A kilo of hoodia gordonii was selling for $18 in 2002. Today, a kilo sells for over $250! There are a few reasons why the supply is so limited. To begin with, hoodia has traditionally been wild-grown, and the plant is extremely difficult to cultivate using traditional agricultural methods. The hoodia plant will not grow in regular soil, preferring well-drained sandy soil like the soil found in the deserts of South Africa. Even today, only a few hundred acres throughout the world are devoted to the commercial growing of hoodia gordonii, and these commercial operations have had limited success. Hoodia seems to be especially vulnerable to rot and mysterious diseases. Growers lose crop after crop and often times they have no idea why. In addition, hoodia gordonii is not like your typical crop. It has its challenges that growers have to deal with that other crops dont have. Unlike other plants which rely on bees for pollination, hoodia relies on flies. The flies are attracted to the plant by the scent given off by the flower blooms. As if dealing with flies wasnt enough, the scent given off by the flowers has been compared to rotting or burning flesh! The growers who have had success with hoodia have been picked clean, and even the seed providers have been left with virtually no stocks of seeds. To make matters worse, hoodia is a slow growing plant, taking more than six years to grow to a height at which it can be harvested. This means the current hoodia shortage, and high prices, are likely to persist at least until the year 2010, and possibly beyond. The countries of South Africa are extremely concerned about the protection of their native plant and have taken serious steps to protect it and the active ingredient in hoodia, P57. The Council for Scientific and Industrial Research (CSIR) identified P57, the active ingredient responsible for the appetite suppressing qualities of hoodia.

The CSIR entered into an agreement with Phytopharm, along with a mutually beneficial agreement with the San tribe – who traditionally grew and used hoodia. The government of South Africa is now concerned that the commercial hoodia trade could harm their initial agreements with the San tribe and infringe on their patent rights with Phytopharm.To protect hoodia and the agreements made with Phytopharm and the San tribe, the South African government has made it difficult to commercially grow and export hoodia. All hoodia grown in South Africa must be grown organically to ensure quality, which makes it even more difficult to protect the crops from pests and diseases. And before you export hoodia gordonii, you must have a CITES certificate and a permit, which are very difficult to obtain. Only a few companies have been granted them. With all these challenges to the commercial growing of hoodia, and all these rules and regulations governing the plant, it is certainly easy to understand why genuine hoodia gordonii is so expensive.

Recommended Hoodia Reading:

What is Hoodia?How Does Hoodia Work?How Effective is Hoodia?Hoodia Media HypeIs Hoodia Safe?How to Use HoodiaNot all Hoodia Supplements are the SameRecommended Hoodia SupplementsNatural Appetite Suppressants – Food Alternatives to HoodiaAppetite and Weight Loss – How Hoodia Can Help

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Everywhere you turn, someone’s promising the next secret to getting 6 pack abs. Some of these so called ‘secrets’ have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal.

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The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that ‘abs are made in the kitchen’, is probably one of the most truthful statements in the fitness industry. If your diet isn’t in line, your stomach is going to show it. So, what should you be doing with your diet? First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it’s also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more “expensive” than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats. Next, don’t be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it’s true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself. Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy. So, while you do need to watch it, be sure you are getting some in your diet. Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period. Why? The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat. Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you. If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants. So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.

To read more about Vince Delmonte’s best selling fat loss secrets, please visit Your6PackQuest.com. ———————————- About the Author: Vince DelMonte is the author of Your Six Pack Quest found at Your6PackQuest.com. He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting. 2006-2008, Your Six Pack Quest All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.

Related Posts:

• Why Cardio Doesn’t Work for Fat Loss
• Articles by Vince Delmonte
• Top 5 Fat Loss Tips

Cardio exercise is such a strange thing. In theory, it should work so perfectly well for all men and women, but as anyone who has tried it knows, the practicality of it just doesn’t add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others. British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren’t previously exercising. (Reference: International Journal of Obesity 32: 177-184, 2008). Subjects exercised 5 times per week for 12 weeks. That’s a lot of exercise, but it helped the subjects lose an average of 8.2 pounds, which is great – I was positively surprised by the results. So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least! Back to the study, the variance in fat loss between individuals was huge. Check this out… The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds. The scientists think they know where things went sour. They classified the subjects into 2 groups, called the “Compensators” and the “Non-compensators”. The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts. Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge “compensatory” increase in appetite experienced by this group. Does your appetite increase when you do slow cardio? If it does, research shows it will ruin your cardio efforts. So if your cardio program is not working for you, check your appetite and calorie intake to see if you are “compensating” for your efforts. If you are, you might be better off using a program of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts. As Australian Professor Steve Boucher has shown in research, interval training increases hormones called catecholamines. And increased catecholamines can reduce appetite, among other fat- burning benefits. In the real world, few people lose 33 pounds after 12 weeks of cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise. So again, check your appetite, and consider giving high-intensity exercise a go for your next workout program. Beat the curse of cardio with high-intensity Turbulence Training.

Craig Ballantyne, CSCS, MS Author, Turbulence Training About the Author Learn about the “Dark Side of Cardio” in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

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Editor’s Note: Will Brink’s articles are incredibly in-depth and this one is no exception. There is lots of great information here on how whey may help aid in weight loss, but it does get a little “heavy” in some sections. This is an important article for any guy that consumes whey protein as a part of their daily diet so I’ve highlighted the key points throughout the article.

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Regular readers of my work have come to expect articles about the power of whey proteins to potentially fight cancer and improve immunity among its many benefits. The ability of whey to fight cancer, improve glutathione levels and immunity, is well documented. Readers interested in brushing up on the effects of whey on cancer, read my previous article titled, Fighting Cancer with Whey.

Additional research suggests possible medical uses for whey that are quite unexpected and different from whey’s traditional role as an immune booster and anti cancer functional food. For example, whey may be able to reduce stress and lower cortisol and increase brain serotonin levels, improve liver function in those suffering from certain forms of hepatitis, reduce blood pressure, as well as other amazing recent discoveries, such as whey’s possible effects on weight loss, which is the focus of this article.

What is Whey? When we talk about whey we are actually referring to a complex milk-based ingredient made up of protein, lactose, fat and minerals. Protein is the best-known component of whey and is made up of many smaller protein subfractions such as: Beta-lactoglobulin, alpha-lactalbumin, immunoglobulins (IgGs), glycomacropeptides, bovine serum albumin (BSA) and minor peptides such as lactoperoxidases, lysozyme and lactoferrin. Each of the subfractions found in whey has its own unique biological properties. Modern filtering technology has improved dramatically in the past decade, allowing companies to separate some of the highly bioactive peptides – such as lactoferrin and lactoperoxidase – from whey. Some of these subfractions are only found in very minute amounts in cow’s milk, normally at less than one percent (e.g., lactoferrin, lactoperoxidase, etc.) The medicinal properties of whey have been known for centuries. For example, an expression from Florence, Italy. Circa 1650, was “Chi vuol viver sano e lesto beve scotta e cena presto” which translates into English as “If you want to live a healthy and active life, drink whey and dine early.” Another expression from Italy regarding the benefits of whey (circa 1777) was “Allevato con la scotta il dottore e in bancarotta.” Which translates into English “If everyone were raised on whey, doctors would be bankrupt.” Is whey a weight loss functional food? A few years ago, I might have said no. Now I am not so sure. Although there was a smattering of studies suggesting whey had certain properties that might assist with weight loss, a number of recent studies appear to further support the use of whey as a possible weight loss supplement. Most interesting – at least to nerds like me – the effect appears to be not by a single mechanism, but several. This article will briefly explore a few possible pathways by which whey may assist the dieter.

“I’m Hungry!” Human hunger and appetite are regulated by a phenomenally complicated set of overlapping feedback networks, involving a long list of hormones, psychological factors as well as physiological factors, all of which are still being elucidated. It’s a very intensive area of research right now, with various pharmaceutical companies looking for that “magic bullet” weight loss breakthrough they can bring to market. One hormone getting attention by researchers looking for possible solutions to obesity is cholecystokinin (CCK). Several decades ago, researchers found CCK largely responsible for the feeling of fullness or satiety experienced after a meal and partially controls appetite, at least in the short term. Cholecystokinin (CCK) is a small peptide with multiple functions in both the central nervous system and the periphery (via CCK-B and CCK-A receptors respectively). Along with other hormones, such as pancreatic glucagon, bombesin, glucagon-like peptide-1, amide (GLP-1), oxyntomodulin, peptide YY (PYY) and pancreatic polypeptide (PP)., CCK is released by ingested food from the gastrointestinal tract and mediates satiety after meals. Such a list would not be complete without at least making mention of what many researchers consider the “master hormones” in this milieu, which is insulin and leptin. If that’s not confusing enough, release of these hormones depends on the concentration and composition of the nutrients ingested. That is, the type of nutrients (i.e., fat, protein, and carbohydrates) eaten, the amount of each eaten, and composition of the meal, all effect which hormones are released and in what amounts… Needless to say, it’s a topic that gets real complicated real fast and the exact roles of all the variables is far from fully understood at this time, though huge strides have been made recently.

Whey’s Effects on Food Intake This (finally!) brings us to whey protein. Whey may have some unique effects on food intake via its effects on CCK and other pathways. Many studies have shown that protein is the most satiating macronutrient. However, it also appears all proteins may not be created equal in this respect. For example, two studies using human volunteers compared whey vs. casein (another milk based protein) on appetite, CCK, and other hormones (Hall WL, Millward DJ, Long SJ, Morgan LM.Casein and whey exert different effects on plasma amino acid profiles, gastrointestinal hormone secretion and appetite. Br J Nutr. 2003 Feb;89(2):239-48). The first study found that energy intake from a buffet meal ad libitum was significantly less 90 minutes after a liquid meal containing whey, compared with an equivalent amount of casein given 90 minutes before the volunteers were allowed to eat all they wanted (ad libitum) at the buffet. In the second study, the same whey preload led to a plasma CCK increase of 60 % (in addition to large increases in glucagon-like peptide [GLP]-1 and glucose-dependent insulinotropic polypeptide) following the whey preload compared with the casein.

Translated, taking whey before people were allowed to eat all they wanted (ad libitum) at a buffet showed a decrease in the amount of calories they ate as well as substantial increases in CCK compared to casein. Subjectively, it was found there was greater satiety followed the whey meal also. The researchers concluded “These results implicate post-absorptive increases in plasma amino acids together with both CCK and GLP-1 as potential mediators of the increased satiety response to whey and emphasize the importance of considering the impact of protein type on the appetite response to a mixed meal.” Several animal studies also find whey appears to have a pronounced effect on CCK and or satiety over other protein sources. It should be noted however that not all studies have found the effect of whey vs. other protein sources on food intake (Bowen J, Noakes M, Clifton P, Jenkins A, Batterham M.Acute effect of dietary proteins on appetite, energy intake and glycemic response in overweight men. Asia Pac J Clin Nutr. 2004;13(Suppl):S64.). It should also be noted that although studies find protein to be the most satiating of the macronutrients, certain protein sources (e.g. egg whites) may actually increase appetite (Anderson GH, Tecimer SN, Shah D, Zafar TA. Protein source, quantity, and time of consumption determine the effect of proteins on short-term food intake in young men. J Nutr. 2004 Nov;134(11):3011-5.), so protein sources appear worth considering when looking to maximize weight loss and suppress appetite.

ow whey achieves this effect is not fully understood, but research suggests it’s due to whey’s high glycomacropeptide and alpha-lactalbumin content, as well as its high solubility compared to other proteins, and perhaps it’s high percentage of branch chain amino acids (BCAA’s).

Whey’s Effects on Body Fat, Insulin Sensitivity, and Fat Burning So we have some studies suggesting whey may have some unique effects on hormones involved in satiety and or may reduce energy (calorie) intake of subsequent meals, but do we have studies showing direct effects of whey vs. other proteins on weight loss? In animals at least, whey has looked like a promising supplement for weight loss. Although higher protein diets have been found to improve insulin sensitivity, and may be superior for weight loss (with some debate!) than higher carbohydrate/lower protein diets, it’s unclear if all proteins have the same effects. One study compared whey to beef (Damien P. Belobrajdic,, Graeme H. McIntosh, and Julie A. Owens. A High-Whey-Protein Diet Reduces Body Weight Gain and Alters Insulin Sensitivity Relative to Red Meat in Wistar Rats. J. Nutr. 134:1454-1458, June 2004) and found whey reduced body weight and tissue lipid levels and increased insulin sensitivity compared to red meat. Rats were fed a high-fat diet for nine weeks, then switched to a diet containing either whey or beef for an additional six weeks. As has generally been found in other studies, the move to a high dietary protein reduced energy intake (due to the known satiating effects of protein compared to carbs or fat), as well as reductions in visceral and subcutaneous bodyfat. However, the rats getting the whey, there was a 40% reduction in plasma insulin concentrations and increased insulin sensitivity compared to the red meat. Not surprisingly, the researchers concluded “These findings support the conclusions that a high-protein diet reduces energy intake and adiposity and that whey protein is more effective than red meat in reducing body weight gain and increasing insulin sensitivity.”Other studies suggest taking whey before a workout is superior for preserving/gaining lean body mass (LBM) and maintaining fat burning (beta oxidation) during exercise over other foods taken prior to a workout. The study called “A preexercise lactalbumin-enriched whey protein meal preserves lipid oxidation and decreases adiposity in rats” (Am J Physiol Endocrinol Metab 283: E565-E572, 2002.) came to some very interesting conclusions. One thing we have known a long time is the composition of the pre-exercise meal will affect substrate utilization during exercise and thus might affect long-term changes in body weight and composition. That is, depending on what you eat before you workout can dictate what you use for energy (i.e. carbs, fats, and or proteins) which alters what you burn (oxidize) for energy. The researchers took groups of rats and made the poor buggers exercise two hours daily for over five weeks (talk about over training!), either in the fasted state or one hour after they ingested a meal enriched with a simple sugar (glucose), whole milk protein or whey protein. The results were quite telling.

Compared with fasting (no food), the glucose meal increased glucose oxidation and decreased lipid oxidation during and after exercise. Translated, they burned sugar over body fat for their energy source. In contrast, the whole milk protein and whey meals preserved lipid oxidation and increased protein oxidation. Translated, fat burning was maintained and they also used protein as a fuel source.

Not surprisingly, the whey meal increased protein oxidation more than the whole milk protein meal, most likely due to the fact that whey is considered a “fast” protein that is absorbed rapidly due to it’s high solubility. As one would expect, by the end of the five weeks, body weight was greater in the glucose, whole milk protein and whey fed rats than in the fasted ones. No shock there. Here is where it gets interesting: In the group getting the glucose or the whole milk protein, the increase in weight was from bodyfat, but in the whey fed group, the increase in weight was from an increase in muscle mass and a decrease in bodyfat! Only the rats getting the whey before their workout increased muscle mass and decreased their bodyfat. The researchers theorized this was due to whey’s ability to rapidly deliver amino acids during exercise. Is this the next big find in sports nutrition or those simply looking to preserve muscle mass loss due to aging? Hard to say at this time being it was done in rats, but if it turns out to be true in humans (and there is no reason people can’t try it now) it would indeed be a breakthrough in the quest to add muscle and lose fat.

Effects on Serotonin, Blood Sugar Regulation, and More! Although the above would probably be the major mechanisms by which whey could help the dieter, there are several secondary effects of whey that may assist in weight loss. For example, whey’s effects on serotonin levels. Serotonin is probably the most studied neurotransmitter since it has been found to be involved in a wide range of psychological and biological functions. Serotonin (also called 5-hydroxytryptamine or 5-HT) is involved with mood, anxiety, and appetite. Elevated levels of serotonin can cause relaxation and reduced anxiety. Low serotonin levels are associated with low mood, increased anxiety (hence the current popularity of the SSRI drugs such as Prozac and others), and poor appetite control. This is an extremely abbreviated description of all the functions serotonin performs in the human body – many of which have yet to be fully elucidated – but a full explanation is beyond the scope of this article. Needless to say, increased brain serotonin levels are associated with an improved ability of people to cope with stress, whereas a decline in serotonin activity is associated with depression and anxiety. Elevated levels of serotonin in the body often result in the relief of depression, as well as substantial reduction in pain sensitivity, anxiety and stress. It has also been theorized that a diet-induced increase in tryptophan will increase brain serotonin levels, while a diet designed for weight loss (e.g., a diet that reduces calories) may lead to a reduction of brain serotonin levels due to reduced substrate for production and a reduction in carbohydrates. Many people on a reduced calorie intake in an attempt to lose weight find they are often ill tempered and more anxious. Reductions in serotonin may be partially to blame here. One recent study (The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable subjects raises brain serotonin activity, reduces cortisol concentration, and improves mood under stress. Am J Clin Nutr 2000 Jun;71(6):1536-1544) examined whether alpha-lactalbumin – a major sub fraction found in whey which has an especially high tryptophan content – would increase plasma Tryptophan levels as well reduce depression and cortisol concentrations in subjects under acute stress considered to be vulnerable to stress. The researchers examined twenty-nine “highly stress-vulnerable subjects” and 29 “relatively stress-invulnerable” subjects using a double blind, placebo-controlled study design. The study participants were exposed to experimental stress after eating a diet enriched with either alpha-lactalbumin (found in whey) or sodium-caseinate, another milk based protein. They researchers looked at:

• Diet-induced changes in the plasma Tryptophan and its ratio to other large neutral amino acids.
• Prolactin levels.
• Changes in mood and pulse rate.
• Cortisol levels (which were assessed before and after the stressor).

Amazingly, the ratio of plasma Tryptophan to the other amino acids tested was 48% higher after the alpha-lactalbumin diet than after the casein diet! This was accompanied by a decrease in cortisol levels and higher prolactin concentration. Perhaps most important and relevant to the average person reading this article, they found “reduced depressive feelings” when test subjects were put under stress.

They concluded that the “Consumption of a dietary protein enriched in tryptophan increased the plasma Trp-LNAA ratio and, in stress-vulnerable subjects, improved coping ability, probably through alterations in brain serotonin.” This effect was not seen in the sodium-caseinate group. If other studies can confirm these findings, whey may turn out to be yet another safe and effective supplement in the battle against depression and stress, as well as reduced serotonin levels due to dieting.

Although there is a long list of hormones involved in appetite regulation, some of which have been mentioned above, serotonin appears to be a key player in the game. In general, experiments find increased serotonin availability or activity = reduced food consumption and decreased serotonin = increase food consumption. If whey can selectively increase serotonin levels above that of other proteins, it could be very helpful to the dieter.Other possible advantages whey may confer to the dieter is improved blood sugar regulation (Frid AH, Nilsson M, Holst JJ, Bjorck IM. Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects. Am J Clin Nutr. 2005 Jul;82(1):69-75.) which is yet another key area in controlling appetite and metabolism. Finally, calcium from dairy products has been found to be associated with a reduction in bodyweight and fat mass. Calcium is thought to influence energy metabolism as intracellular calcium regulates fat cell (adipocyte) lipid metabolism as well as triglyceride storage.

It’s been demonstrated in several studies the superiority of dairy versus non-dairy sources of calcium for improving body composition, and the whey fraction of dairy maybe the key.

The mechanism responsible for increased fat loss found with dairy-based calcium versus nondairy calcium has not is not fully understood but researchers looking at the issue theorized “… dairy sources of calcium markedly attenuate weight and fat gain and accelerate fat loss to a greater degree than do supplemental sources of calcium. This augmented effect of dairy products relative to supplemental calcium is likely due to additional bioactive compounds, including the angiotensin-converting enzyme inhibitors and the rich concentration of branched-chain amino acids in whey, which act synergistically with calcium to attenuate adiposity.” It appears components in whey – some of which have been mentioned above – are thought to act synergistically with calcium to improve body composition (Zemel MB. Role of calcium and dairy products in energy partitioning and weight management. Am J Clin Nutr. 2004 May;79(5):907S-912S.).Conclusion Taken in isolation, none of these studies are so compelling that people should run out and use whey as some form of weight loss nirvana. However, taken as a total picture, the bulk of the research seems to conclude that whey may in fact have some unique effects for weight loss and should be of great use to the dieter. More studies are clearly needed however. So what is the practical application of all this information and how does the dieter put it to good use? Being the appetite suppressing effects of whey appear to last approximately 2-3 hours, it would seem best to stagger the intake throughout the day. For example, breakfast might be 1-2 scoops of whey and a bowl of oatmeal, and perhaps a few scoops of whey taken between lunch and dinner. If whey does what the data suggests it does in the above, that should be the most effective method for maximizing the effects of whey on food (calorie) intake on subsequent meals as well as the other metabolic effects covered. If working out, the schedule may be different, however, and people should follow the pre and post nutrition recommendations made in my ebook, Bodybuilding Revealed.

About the Author – William D. Brink Will Brink is a columnist, contributing consultant, and writer for various health/fitness, medical, and bodybuilding publications. His articles relating to nutrition, supplements, weight loss, exercise and medicine can be found in such publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors. He is the author of Priming The Anabolic Environment and Weight Loss Nutrients Revealed. He is the Consulting Sports Nutrition Editor and a monthly columnist for Physical magazine and an Editor at Large for Power magazine. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies. He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. He runs the highly popular web site BrinkZone.com which is strategically positioned to fulfill the needs and interests of people with diverse backgrounds and knowledge. The BrinkZone site has a following with many sports nutrition enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists, and interested lay people. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs. William has worked with athletes ranging from professional bodybuilders, golfers, fitness contestants, to police and military personnel. See Will’s ebooks online here: Bodybuilding Revealedhttp://BodybuildingRevealed.com A complete guide bodybuilding supplements and eating to gain lean muscle. Fat Loss Revealedhttp://FatLossRevealed.com A review of diet supplements and guide to eating for maximum fat loss. He can be contacted at: PO Box 812430 Wellesley MA. 02482 BrinkZone.com Email: will@brinkzone.com

Additional References of Interest: Curzon G.Serotonin and appetite.Ann N Y Acad Sci. 1990;600:521-30; discussion 530-1. Pierson ME, Comstock JM, Simmons RD, Kaiser F, Julien R, Zongrone J, Rosamond JD. Synthesis and biological evaluation of potent, selective, hexapeptide CCK-A agonist anorectic agents. J Med Chem 1997 Dec 19;40(26):4302-7 Blundell JE, King NA. Overconsumption as a cause of weight gain: behavioural-physiological interactions in the control of food intake (appetite). Ciba Found Symp 1996;201:138-54; discussion 154-8, 188-93 Zittel TT, von Elm B, Teichmann RK, Rabould HE, Becker HD. Cholecystokinin is partly responsible for reduced food intake and body weight loss after total gastrectomy in rats. Am J Surg 1995 Feb;169(2):265-70 Smith GP, Gibbs J. Are gut peptides a new class of anorectic agents? Am J Clin Nutr 1992 Jan;55(1 Suppl):283S-285S Strader AD, Woods SC. Gastrointestinal hormones and food intake. Gastroenterology. 2005 Jan;128(1):175-91.

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