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Net carbs is a term that is commonly used in many of today’s fad diets such as Atkins, South Beach Diet, etc. and most people do not truly understand what it means.  Most people think that carbs are carbs and have been scared into the delusion that “to lose weight, I’ve got to cut out carbs!”.  This is, however, not true.  You must understand what net carbs are and how to effectively use that number when working towards obtaining your weight loss goals.

In reality, “net carbs” is a term made up by manufacturers of low-carb diets in order to make their carbohydrate count look much lower than it really is.  The idea behind low carbohydrate diets is to eat foods which will not cause your blood glucose level to spike up.  Some of the ingredients which are in typical low carb diets are not nearly as straight forward as the manufacturer would like you to believe.  There are some ingredients which contain carbohydrates which are much better for you than others.  Let’s take a closer look.

Fiber is fairly straightforward.  The total fiber count can be subtracted from the total carbs because fiber does not digest in the small intestine and therefore does not get broken down into glucose and released into the bloodstream. Therefore, it IS safe to subtract total fiber from total carbs.

Sugar is a different story altogether.  Sugar and its alcohol derivatives (-tol’s) all have a very high impact on blood glucose levels.  However, when you look in most “low carb” products, you’ll see a common ingredient named maltitol.  Many of the low carb companies subtract sugars from total carbs, but using this example you can see why this should not be the case!

As you can see – the “net carbs” is not a number which you can always trust 100%.  It’s always better to get back to basics and read the ingredients on the product label before determining if a product is good for you in your current diet or not. You simply cannot always believe what the product manufacturers tell you.  Trust me, many times they’re telling you EXACTLY what you WANT to hear, but unfortunately not what you NEED to hear.

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Protein is the only macronutrient that promotes lean tissue growth (anabolism). In other words, to grow muscle you need protein! Protein also has other important functions in the body beyond building muscle. Those functions include: building and repairing blood, bones, teeth, skin, hair, nails, and your internal organs, provides immune protection and can provide a source of energy (when there is excess dietary protein or inadequate dietary fat and carbohydrate). As you can see, protein is an extremely important nutrient for good health. In fact, the word protein comes from a Greek word meaning “of primary importance.”

Proteins & Amino Acids Proteins are highly complex molecules comprised of linked amino acids. Amino acids link together to form chains called peptides. There are 20 or so amino acids that make up protein – eight are essential (body can’t make them on its own). Those essential eight are: leucine, isoleucine, valine, threonine, methionine, phenylalanine, tryptophan, and lysine. Another amino acid, histidine, is considered semi-essential because the body does not always require dietary sources of it. The non-essential amino acids can be made from the essential amino acids. The non-essential amino acids include: alanine, arginine, aspartic acid, cystine, glutamic acid, glycine, hydroxyproline, proline, serine and tyrosine. Conditionally essential amino acids, so named because during certain periods, such as infancy or certain metabolic states, can be considered essential for that period of time.

There are also branch chain amino acids (BCAA). They are named “branch chain” because they branch off another chain of atoms rather than form a straight line as other amino acids. The branch chain amino acids are leucine, valine and iso-leucine. These are used (oxidized) during exercise and make up to one third of the amino acids in muscle tissue. They play a critical role in the turn over of lean body tissues (muscle) and is muscle sparing (i.e. anti-catabolic) in a variety of muscles wasting states. L-leucine appears to be the most important to preserving hard earned muscle mass; intense exercise and certain disease states have been shown to eat up a great deal of L-leucine. Proteins, specifically whey protein, is very high in BCAA’s.

Complete Proteins Different foods contain different proteins, each with their own unique amino acid composition. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. For instance, unlike animal proteins, plant proteins may not contain all the essential amino acids in the necessary proportions. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a complete protein. Complete proteins include whey, egg, meat, fish, milk and cheese. Proteins are ranked according to Biological Values (BV), arbitrary numbers given to protein to show comparisons in their availability within the body. At the time the system was introduced eggs were given the highest BV of 100 because they are the most bio-available natural protein. Afterwards whey was isolated from milk and shown to have a higher BV, and depending on the process used can yield percentage from 104 to 154 on the scale. The top ranked proteins include:

• Whey Protein Isolate = 157
• Whey Protein Concentrate = 104
• Whole Egg (yolk & egg white) = 100
• Milk = 91
• Egg White = 88
• Meats = 80
• Casein = 77
• Soy = 74

Click here to read Part 2:  Incomplete Proteins

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Omega 6 fatty acid is a polyunsaturated fat that is technically known as, alpha-linoleic acid, or LA. Omega 6 is an essential fatty acid that is considered a “good” fat necessary for optimal health. Omega 3 is another type of essential fatty acid. These fats are considered essential because the body can’t produce them itself. Your body must get them from your diet.

Omega 6 fatty acids are an interesting group of fats because on one hand they are good for you, but on the other hand, too much can be bad for you. Unlike omega 3 fatty acids, you can go overboard on omega 6. An important point to remember, however, is that you always want to maintain the right balance of omega 3 and omega 6 fatty acids.

Interestingly, nutritionists are now finding that imbalances of these essential fatty acids negate their healthful benefits! Most Americans obtain an excess of omega 6 in their diets at the expense of omega 3 fatty acids. For most people, getting more omega 6 in their diet is not an issue. In fact, most people need to cut back on omega 6 and increase their omega 3 intake.

There seems to be some debate on what is the perfect balance of these essential fatty acids. Some researchers and nutritionists suggest that the perfect ratio of Omega 3 to Omega 6 is 1:4 (one Omega 3 to four Omega 6). Udo Erasmus, Ph.D., the world expert on oils in nutrition, says that in his practice in working with people, the ratio that gives the best results consistently comes from oils blended to be richer in Omega 3 (but not too rich) than Omega 6. He suggests the optimal ratio is 2:1 in favor of Omega 3 (two Omega 3 to one Omega 6). Most Western diets range between 10 and 20 to 1 in favor of omega 6! This excess amount of omega 6 is not good for your health and can cause a variety of health problems such as increased water retention, raised blood pressure and raised blood clotting to name a few.

Erasmus developed his own oil blend that is in the optimal ratio of 2:1. It’s called, Udo’s Choice Oil Blend, and it’s a very popular supplement. View my recommendations on the best essential fatty acid supplements to read more about his oil blend and other popular oil supplements.

So how can such a “good” fat, be such a bad thing in some cases? Well, the explanation to that question gets a little technical but if you’re interested, read our article on eicosanoids. Now that sounds like a fun read, doesn’t it! Seriously, though, it’s really not that difficult of a read and provides a simplified explanation as to why too much of omega 6 is a bad thing.Health benefits of omega 6 (if taken in the right ratio to omega 3):

• Reduces the aches and pains of rheumatoid arthritis
• Relieves the discomforts of PMS, endometriosis, and fibrocystic breasts
• Reduces the symptoms of eczema and psoriasis
• Clears up acne and rosacea
• Prevents and improves diabetic neuropathy
• Aids in cancer treatment

Food sources of omega 6:

• Flax seed oil
• Flax seeds
• Flax seed meal
• Hemp seed oil
• Hemp seeds
• Grapeseed Oil
• Pumpkin seeds
• Pumpkin oil
• Sesame oil
• Walnut oil
• Pine nuts
• Pistachio nuts
• Sunflower seeds (raw)
• Olive oil
• Olives
• Borage oil
• Evening primrose oil
• Black currant seed oil
• Chestnut oil
• Wheatgerm oil
• Corn, safflower, sunflower, soybean and cottonseed oils are also sources of linoleic acid, but are refined and may be nutrient-deficient as sold in stores.
• Chicken

For optimum weight loss, reduce your overall fat/oil consumption to a sensible level. Erasmus advocates 15-20% of your total calories should come from fat – and the majority of that should be essential fatty acids. To determine how many grams of fat this translates into, you multiply your total daily calories by 15% (20% for the high-end of the range) and then divide the result by 9, which is the number of calories in a gram of fat. Here is an example:2,500 daily calories x .15 = 375 375 / 9 = 41.6 or 42 grams of fat per day – the bulk of which should be essential fatty acids

Essential Fatty Acids – An overview of what they are and a list of their many health benefits

Omega 3 Fatty Acid – Why we need more in our diet, health benefits of, and natural food sources

Omega 9 Fatty Acid – The health benefits of and natural food sources

Essential Fatty Acid Supplements – A review of the two best essential fatty acid supplements you should be taking

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• The Health Benefits of Omega 9 Fatty Acid

Omega 9 fatty acid is a monounsaturated fat that is also known as, oleic acid. Omega 9 is not technically an essential fatty acid because the body can produce a limited amount, provided the essential fatty acids, omega 3 and omega 6, are present. If your diet is low in these essential fatty acids, then your body can’t produce enough omega 9. In that instance, omega 9 becomes an essential fatty acid because your body will need to get it from your diet.

Health benefits of omega 9:

• Lowers cholesterol levels, thereby reduces the risk of cardiovascular disease
• Reduces atherosclerosis (hardening of the arteries)
• Reduces insulin resistance, thereby improves glucose (blood sugar) maintenance
• Improves immune function
• Provides protection against certain types of cancer

Food sources of omega 9 fatty acid:

• Olive oil – the best source of omega 9
• Olives
• Avocados
• Almonds
• Peanuts
• Sesame oil
• Pecans
• Pistachio nuts
• Cashews
• Hazelnuts
• Macadamia nuts

For optimum weight loss, reduce your overall fat/oil consumption to a sensible level. Udo Erasmus, Ph.D., the world expert on oils in nutrition, advocates 15-20% of your total calories should come from fat – and the majority of that should be essential fatty acids. To determine how many grams of fat this translates into, you multiply your total daily calories by 15% (20% for the high-end of the range) and then divide the result by 9, which is the number of calories in a gram of fat. Here is an example:2,500 daily calories x .15 = 375 375 / 9 = 41.6 or 42 grams of fat per day – the bulk of which should be essential fatty acids

Essential Fatty Acids – An overview of what they are and a list of their many health benefits

Omega 3 Fatty Acid – Why we need more in our diet, health benefits of, and natural food sources

Omega 6 Fatty Acid – Why we need less in our diet, health benefits of, and natural food sources

Essential Fatty Acid Supplements – A review of the two best essential fatty acid supplements you should be taking

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• The Good and Bad of Omega 6 Fatty Acids

Omega 3 efas are a form of polyunsaturated fats. Every cell, tissue, gland, and organ in the body requires omega 3 efas. Omega 3 fatty acid is technically known as, alpha-linolenic acid, or LNA or ALA. Confused yet? The only thing you have to remember is that omega “3″ has a “three-letter” acronym, as opposed to omega 6, which has a two-letter acronym.

Udo Erasmus, Ph.D., the world expert on oils in nutrition, states that a diet deficient in omega 3 efas may result in a host of conditions including: heart attack, stroke, or embolism, arthritis, inflammatory conditions, auto-immune problems, weak bones, low energy, dry skin, overweight, obesity, type II diabetes, depression, poor focus, hormone imbalance, poor healing, mental fatigue, poor ability to deal with stress, and symptoms of mental illness (including schizophrenia, bipolar, obsessive-compulsive, anxiety) and Alzheimers.

According to Erasmus, all of these conditions can be signs of insufficient omega 3 efas in the diet. He further states that all of these conditions readily improve when the intake of omega 3 fatty acid is increased.

You might be wondering about fish oil supplements as they are often hyped as the best sources of omega 3 efas. Fish oil supplements contain the non-essential omega 3 efas, docosahexaenoic acid (DHA) and eicosaphentaenoic acid (EPA). A healthy person will convert omega 3 fatty acid into these non-essential fatty acids on its own provided there is enough omega 3 fatty acid in your diet to begin with.

Your body’s ability to convert omega 3 fatty acid to DHA and EPA also relies on the presence of vitamins C, B6, B3, and minerals zinc and magnesium. These specific vitamins and minerals are needed to convert omega 3 fatty acid to DHA and EPA.

This conversion is also slowed if you are getting too much omega 6 fatty acid in your diet. Provided you are getting enough omega 3 fatty acid in your diet (and not too much omega 6), and provided you are getting enough of those specific vitamins and minerals, fish oil supplements aren’t necessary.

For a fat that seems to be so important to overall health, 95-99% of the US population is deficient in this essential fatty acid. For optimal health, it’s imperative that you aim to get more omega 3 efas in your diet. In addition to increasing your intake, you also want to make sure you maintain the right balance of omega 3 efas to omega 6.  Nutritionists are now finding that imbalances of these essential fatty acids negate their healthful benefits! Most Americans obtain an excess of omega 6 in their diets at the expense of omega 3 fatty acids.

There seems to be some debate on what is the perfect balance of these essential fatty acids. Some researchers and nutritionists suggest that the perfect ratio of Omega 3 efas to Omega 6 is 1:4 (one Omega 3 to four Omega 6). Erasmus says that in his practice in working with people, the ratio that gives the best results consistently comes from oils blended to be richer in Omega 3 (but not too rich) than Omega 6. He suggests the optimal ratio is 2:1 in favor of Omega 3 (two Omega 3 to one Omega 6). Most Western diets range between 10 and 20 to 1 in favor of omega 6!

Erasmus developed his own oil blend that is in the optimal ratio of 2:1. It’s called, Udo’s Choice Oil Blend, and it’s a very popular supplement. View my recommendations on the best essential fatty acid supplements to read more about his oil blend and other popular oil supplements.

Food sources of omega 3 fatty acid:

• Flax seed Oil (has the highest linolenic content of any food)
• Flax seeds (flax seed & flax oil are the best sources of omega 3)
• Flax seed meal
• Hemp seed oil
• Hemp seeds
• Walnuts
• Pumpkin seeds
• Brazil nuts
• Sesame seeds
• Avocados
• Some dark leafy green vegetables (kale, spinach, purslane, mustard greens, collards, etc.)
• Canola oil (cold-pressed and unrefined)
• Soybean oil
• Wheat germ oil
• Salmon
• Mackerel
• Sardines
• Anchovies
• Albacore tuna

For optimum weight loss, reduce your overall fat/oil consumption to a sensible level. Erasmus advocates 15-20% of your total calories should come from fat – and the majority of that should be essential fatty acids. To determine how many grams of fat this translates to, multiply your total daily calories by 15% (20% for the high-end of the range) and then divide the result by 9, which is the number of calories in a gram of fat. Here is an example:2,500 daily calories x .15 = 375 375 / 9 = 41.6 or 42 grams of fat per day – the bulk of which should be essential fatty acids

Essential Fatty Acids – An overview of what they are and a list of their many health benefits

Omega 6 Fatty Acid – Why we need less in our diet, health benefits of, and natural food sources

Omega 9 Fatty Acid – The health benefits of and natural food sources

Essential Fatty Acid Supplements – A review of the two best essential fatty acid supplements you should be taking

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• Proteins for muscle – Part 2: Incomplete Proteins

When we talk about the best muscle building foods we need to first remember that protein is the raw material needed for building muscle tissue. Protein contains 20 amino acids, including all 9 essential amino acids. These essential amino acids are not produced by the body, and must be supplied by a healthy diet. The other 11 amino acids in protein can be produced by the body.

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The best muscle building foods are those which contain a well balanced variety of both essential and non-essential amino acids. The foods that contain this combination of amino acids, in the exact ratio needed for muscle growth, are known collectively as “complete proteins”, and these proteins are among the best muscle building foods in the world. In order for the body to build muscle, it must have access to all amino acids, both essential and non-essential. While non-essential amino acids can be produced by the liver, missing essential amino acids cannot be produced by the body. Essential amino acids must be provided to the body in the form of a healthy and balanced diet. If an essential amino acid is missing when it is needed, the body must break down its own tissues to obtain it. In order to prevent this breakdown of much needed muscle cells, it is necessary to eat a diet rich in essential amino acids. If the diet is lacking in any essential amino acids, the synthesis of protein will be inhibited, and you may be unable to achieve the fitness results you seek. It is important to understand the differences between protein and carbohydrates in the body. Carbohydrates can be stored in the body as glycogen. This glycogen is stored in the liver and in the muscles, and these stored supplies can be drawn on whenever energy is required. Proteins, on the other hand, cannot be stored in the body, and there is only a small and temporary pool of amino acids present in the bloodstream at any one time. In order to maintain the best muscle growth, it is necessary to provide the body with a diet rich in foods that will build muscle. Eating muscle building foods means eating complete proteins with every meal. Eating these muscle building foods with every meal will help ensure that all needed amino acids are available whenever you make demands on your body during a workout. Many bodybuilders are already familiar with the concept of eating six meals. Eating protein rich meals every three hours or so can provide the ongoing energy needed for continuous and effective muscle growth. It is important to remember that muscle building foods such as meats, eggs and milk are not the only sources of protein, as non-animal derived foods can also be rich sources of protein. Protein is found in vegetables, legumes, beans and grains. However, the protein contained in these foods is not complete, since these protein sources lack one or more of the essential amino acids that are so important to building muscle. In general, protein derived from plant sources is considered poorer quality than animal-derived protein. The complete proteins found in foods such as milk, eggs and meat is considered complete because these foods contain all the essential amino acids.

There are twenty amino acids that are required by the body for continual growth. Eleven of them are considered “non-essential” because the body can produce them itself. The remaining nine are considered “essential” because they cannot be produced by the body so they must come from your diet. The best muscle building foods have all nine essential amino acids. Here is the amino acid breakdown:

11 Non-Essential Amino Acids (the body can produce)

• Alanine
• Arginine
• Asparagine
• Aspartic Acid
• Cysteine
• Glutamic acid
• Glutamine
• Glycine
• Proline
• Serine
• Tyrosine

9 Essential Amino Acids (must come from your diet)

• Histidine
• Isoleucine
• Leucine
• Valine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan

While many bodybuilders take protein supplements, it is important to remember that they should not replace foods! It is fine to take some supplements for specific needs, but the backbone of your diet should be a selection of the best muscle building foods. After all, the human digestive system was designed to process foods, not supplements. It is important for bodybuilders to eat muscle building foods at every meal. Doing so will ensure that all the essential amino acids are available to help build muscle.Some of the most common muscle building foods are:

• Chicken
• Turkey
• Fish and shellfish
• Eggs
• Red meats
• Dairy products

The problem with these foods is obvious. Since many of the best muscle building foods are derived from animal sources, they also tend to be high in saturated fat. If you are going to be eating these with every meal, it is essential to choose the leanest muscle building foods you can find. A list of some of the best, low-fat muscle building foods are:

• Egg whites
• Lean meats, poultry and fish
• Non-fat or low-fat milk and dairy products (skim milk and cottage cheese are terrific foods)
• Turkey breast
• Lean cuts of red meat
• Skinless chicken breast

Of course even the best muscle building foods can only do so much, and you will still need to exercise regularly with weights in order to build significant muscle mass. Muscle building foods are not a shortcut to well defined muscles; they are merely another ingredient, along with exercise, toward the ultimate goal of a healthier and more chiseled body.

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Get to Know Your Macronutrients for Optimal Fitness Results

There are two types of essential nutrients macronutrients and micronutrients.  Carbohydrates, proteins and fats are the three types of macronutrients, while minerals and vitamins are the micronutrients.  Macronutrients primarily provide the body with energy when they are digested.  Each of the different macronutrients produces different amounts of energy, and each plays a unique role in sustaining life and promoting health.

Its important to understand the basics of macronutrients so you know what they do and how many calories of each you should be eating to reach your fitness goals.  If you understand the basics of macronutrients, youll be able to easily create a healthy meal plan that will help you lose weight and get fit!

Proteins

Protein is the only macronutrient that promotes lean tissue growth (anabolism). In other words, to grow muscle you need protein! Protein also has other important functions in the body beyond building muscle. Click to continue reading

Carbohydrates

Before the glycemic index came around in the early 1980′s, carbohydrates were traditionally known as either simple or complex. Simple carbohydrates are quickly absorbed from the intestine into the bloodstream, causing a sharp rise in blood sugar. Examples of simple carbohydrates include soft drinks, desserts, doughnuts, white bread, pancakes and other white-flour products. Complex carbohydrates are slowly absorbed from the intestine into the bloodstream, causing a more gradual and moderate increase in blood sugar. Click to continue reading

Fats

Of the three macronutrients, fats seem to cause the most confusion. The biggest challenge is convincing people that all fats are not created equal! Fats have a very bad reputation and everyone assumes that “fat is fat” and “all fat is bad for you.”  This is completely false. For instance, there are fats that actually help burn body fat!  Click to continue reading

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Editor’s Note: Considering glutamine? Find out if you even need to take glutamine in the first place. The answer may surprise you and save you money in the process!

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Dear Tom, I’ve asked several other people about taking L-Glutamine and would like a second opinion about dosages. If you read the labels from several different manufacturers, they all suggest different dosages at different times. Can you give me any practical advice for a 40 year male who’s been lifting weights for about 15 years with little success? Ken Otmanowski

The amino acid glutamine is taken by thousands of bodybuilders and athletes for its reputed recovery and “anti-catabolic” effects. An “anti-catabolic” substance works by preventing muscle from being broken down (catabolized), although some studies have suggested that glutamine can also increase protein synthesis, among many other reputed benefits ranging from growth hormone release to improved immune system function. However, instead of just asking how much you should take, you may want to ask yourself whether you need to take this product at all. No one seems exactly sure of the ideal Glutamine dosage – I’ve heard everything from 1.5 grams per day to 30 grams per day. In the book, “An Evaluation of Popular Fitness-Enhancing Supplements,” Authors Neal Spruce and Allen Titchenal, PhD., write, “Typical dosages, extrapolated from studies that suggest benefit and indicate safety, are 2 to 20 grams per day.” That’s a pretty wide range, but most studies with positive findings (as well as anectodal reports), suggest the middle to upper end of this range and then some. In Bill Phillips’ Sports Supplement Review, 3rd edition, he listed glutamine as one of his “top ten tried and true supplements,” which made the product quite popular (and it remains so to this day). Regarding dosages, Phillips (who owned a supplement company at the time) wrote, “Precisely how much glutamine is required for a bodybuilder (not critically ill hospital patients, who have been the focus of most glutamine research) to support optimal muscle metabolism, enhance cell volume, and support the immune system has yet to be determined. However, my guess is that in addition to a diet rich in high quality protein, bodybuilders could benefit from consuming at least an additional 10 grams of glutamine a day.” Despite Glutamine’s “top ten” status as proclaimed by the supplement gurus, there is very little evidence that glutamine will increase muscle growth or provide ergogenic benefits in healthy, well-fed athletes, bodybuilders or exercisers. Most of the original studies on Glutamine were performed on people who were ill or recuperating from surgery and the research on strength and endurance trained athletes is mixed. In one clinical study, (Ann Surg, 1989 (209) 455-461), Hammarqvist, et al, used a dosage of .25 grams per kilogram of bodyweight, which is 21 grams per day for someone who weighs 165 lbs. This study showed increased nitrogen balance in surgical patients, but this data can’t necessarily be extrapolated to healthy strength trained athletes, the subjects were patients recovering from gall bladder surgery. Certain medical conditions such as burns and recovery from surgery put the body in an extremely catabolic state. The body marshals all its resources just to help heal the injured condition of the body and bring it back to normal. This is NOT the same metabolic state as a healthy person trying to build muscle. When recovering from surgery, nitrogen (protein) loss in the body can be literally thousands of times greater than the nitrogen loss created from weight training or exercise stress. Some studies have shown favorable results in healthy athletes. For example, in a study by Rosene, et al in Medicine and Science in Sports and Exercise (1999; 31(5) S123), wrestlers maintained positive nitrogen balance using .35 grams per kilogram of bodyweight per day. For a 165 pound person, that’s 26 grams per day. The length of the study was only 14 days, however. Other studies have shown no benefits at all. A study from 2002 examined Glutamine and performance in healthy weightlifters. It was published in the Journal of Strength and Conditioning Research (16 (1): 157-1600. Researchers studied the effects of a high dose of glutamine (30 grams) on weightlifting performance. The results showed that weightlifting performance was not enhanced in resistance-trained men. The length of the study was only three weeks and it was a double blind placebo-controlled study. The subjects were advised not to change their diets during the entire study. This was the conclusion of the researchers: “Glutamine does not have ergogenic properties when taken orally (0.3 g per kilogram) 1 hour before resistance exercise.” Here’s my personal experience with Glutamine. Several years ago, I decided to try glutamine for an entire 12 week pre-contest period leading up to a bodybuilding competition, wondering if it might improve my recovery during a time that my body was under heavy training and dieting stress. I used about 20 grams per day. Compared to the other 27 times I’ve competed, I noticed no improvement in results the year I used Glutamine. In fact, I placed poorly (4th).

A few years later, I returned to the same competition and won 1st place using no supplements whatsoever (except a multi vitamin and an essential fatty acid supplement rich in Omega 3′s – the “good” type of fat). I realize this is only ancectodal, but for what it’s worth, I do like to try products which show any possible benefit, in order to get some “real world feedback” before coming to any personal conclusions or making recommendations to others. When I tell people I don’t use Glutamine today, I often get some weird stares as if I had three heads or something. “But isn’t glutamine a ‘must-use’ supplement – like creatine?” they argue. Not in my book. Maybe it does something for some people, but I’m doing just fine (and even win bodybuilding contests) without it. I get plenty of glutamine from all the high protein food I eat (lean meat for example, is about 15% glutamine and red meat is particularly high in glutamine). Personally, I feel that the supplement companies are being a little too “clever” in their marketing campaigns because they often make it sound as if taking glutamine will surely help healthy weight lifters grow bigger and stronger muscles or that you will lose muscle (using the “fear of loss” tactic) if you don’t take it when dieting or pushing the overtraining envelope.

But there’s very little proof that glutamine works in these contexts. That said, Glutamine is not too terribly expensive and is one of those supplements that might be worth experimenting with during periods when you are under heavy training and or dieting stress to see if it might improve your recovery. Maybe you will see some benefits. Maybe you won’t. If you do choose to try it, a reasonable dosage would be 10- 20 grams a day for a 30-90 day “research study” of your own.” The powder would probably be more cost effective than the capsules. Change only one variable in your “personal glutamine study.” Don’t change your diet or training or anything else – just take the glutamine and see what happens. Measure the results carefully with an accurate weight and body composition test. Notice your strength levels and how you are recovering from your workouts. Then draw a conclusion based on your own research and experience. Think for yourself, otherwise the marketplace and popular opinion will do the thinking for you. The advertised benefits sound fabulous: improve recovery, reduce muscle catabolism, increase protein synthesis, boost immune function, improve glycogen synthesis, release growth hormone and increase muscle cell volume. However, whether glutamine actually helps healthy, well fed bodybuilders, athletes or exercisers gain muscle or prevent muscle breakdown in the real world remains to be proven.  

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:  The glycemic index diet may not be what its cracked up to be. Christian Finn explains in this article how the glycemic index has little practical value for dieting.

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The glycemic index is a way to rank different types of carbohydrate (such as pasta, rice, or cereal) according to their effect on blood sugar levels. It’s very popular with people who want to lose weight, increase their energy levels, or protect their health. Traditionally, carbohydrates are known as either simple or complex. Foods high in sugar, such as chocolate, fruit or cakes are classed as simple carbohydrates. Scientists used to think these foods were quickly digested, leading to a rapid rise in blood sugar. Complex carbohydrates, such as potatoes, rice and pasta are supposed to break down more slowly, producing a gradual rise in blood sugar. Researchers from Europe first brought attention to the effects of various foods on blood sugar levels in the early 1970′s. However, the glycemic index was conceived in the early 1980′s by Dr. David Jenkins. Dr. Jenkins a professor of nutrition at the University of Toronto set out to establish the type of foods that were best for people suffering from diabetes. Jenkins found that foods such as potatoes traditionally defined as a complex carbohydrate actually led to a rapid rise in blood sugar. Some foods high in simple carbohydrates appeared to digest more slowly, leading to a gradual elevation in blood sugar. This led researchers to classify foods according to their glycemic index. The number refers to the change in blood sugar that occurs after you eat a food high in carbohydrate. Foods with a high glycemic index lead to a bigger change in blood sugar levels over a 2-3 hour period than foods with a low glycemic index. A glycemic index list assigns a numerical value to a food. This value indicates how much and how rapidly 50 grams of its carbohydrate content will raise blood sugar levels, compared to 50 grams of a reference food (glucose or white bread). The reference food is given an arbitrary value of 100. One fundamental assumption about foods with a low glycemic index is they release glucose into your blood more slowly, mainly because of a slower rate of digestion. This, in turn, is supposed to minimize the release of insulin. Although it might sound like an elegant idea, the reality is far more complex. The profit of a business, for example, depends not only on how much money a company is making, but also on how much it’s spending. In much the same way, blood sugar levels depend on the rate at which glucose appears in the blood, as well as the rate at which it’s cleared. The speed at which glucose is removed from the blood depends mainly on the hormone insulin. In other words, a food can have a low glycemic index because the glucose is released into your bloodstream more slowly, or because it’s cleared more quickly. A good example of this comes from a study published in the October 2003 issue of the American Journal of Clinical Nutrition. Researchers from the University of Texas at Austin compared two breakfast cereals Kellogg’s All-Bran Original and Kellogg’s Corn Flakes. Both cereals contained 50 grams of available carbohydrate (available carbohydrate is the total amount of carbohydrate minus fiber). The glycemic index (measured over a three-hour period) of the Corn Flakes was more than twice that of the All-Bran (131.5 compared with 54.5). However, there were no significant differences in the rate at which sugar appeared in the blood. This might come as a surprise to some people, especially when you consider the large amount of fiber (38.5 grams) in the All-Bran. However, All-Bran is composed mainly of insoluble wheat bran fiber. This type of fiber has little effect at slowing the rate at which glucose enters the blood stream when combined with carbohydrate. Instead, the lower glycemic index of the bran flakes was due to an earlier rise in insulin levels. Insulin levels after 20 minutes were roughly 75% higher following the consumption of the All-Bran compared with the Corn Flakes. This led to an earlier increase in the rate of disappearance of glucose. All-Bran contains about 3.5 times more protein than Corn Flakes. When protein is eaten at the same time as carbohydrate, there is a much greater insulin response compared to eating carbohydrate alone. However, the difference in insulin levels was only temporary. When they looked at insulin levels over a three-hour period, the researchers found only a small difference (about five percent) between the All-Bran and Corn Flakes. This doesn’t mean that all foods have a low glycemic index because they raise insulin levels more quickly. But it’s a mistake to assume that a low glycemic index automatically means that glucose will enter the blood at a slower rate. So, what does all this mean for you? The glycemic index was originally developed to establish the type of foods that were best for people suffering from diabetes. Many popular diet books now recommend it as a way to make weight loss faster and easier. However, some of the assumptions and experimental methods used to develop the glycemic index means that it has a limited practical value. The index is an average. True numbers vary considerably from one person to another, from one time to another, and from one study to another.

Editor’s Note: The numbers also vary depending on what combinations of foods you eat. For example, if you eat a piece of white bread (high on the glycemic index) with peanut butter (low on the glycemic index) the values assigned to each of these foods will be inaccurate because the peanut butter will slow down the usual spike in blood sugar levels from the white bread. It’s almost impossible to work out how any given food at any given time is going to behave in your body, unless you take blood sugar readings before and after eating. Of course, there’s nothing wrong with following a low glycemic index diet. Foods with a low glycemic index tend to have a low energy density. They’re also rich in fiber, and contain phytochemicals that have important health benefits.

Editor’s Note: Jon Benson, a fitness expert and nutritionist, has a terrific article talking about the deficiencies of the glycemic index and goes into more detail about the energy density of foods and why that is more important when selecting foods than following the glycemic index alone. Read Jon’s article titled, Weighing in on Your Food. However, the most important part of any diet designed for weight loss is to consume fewer calories than you burn. The glycemic index can make planning your diet a lot more complicated and time-consuming than it needs to be.

View the Glycemic Index Chart

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About the Author

Christian Finn is a Certified Personal Trainer and holds a masters degree with distinction in exercise science. He’s lectured at a number of universities and private training organizations around the United Kingdom on fitness training, weight loss and the effective use of nutritional supplements. He writes extensively on the subject and his articles have been published in numerous magazines, leading industry journals and websites worldwide, including Men’s Health, Men’s Health Muscle, Fit Pro (April/May 2001), CAM magazine (February 2003), Image (January 1997), Zest (March 2004), and Body Life magazine (March/April 1997). He was also featured in the July 2004 issue of Muscle & Fitness (UK edition). His website, TheFactsAboutFitness.com, is dedicated to providing its members up-to-date, unbiased information and research on the world of fitness.

References

Jenkins, D.J., Kendall, C.W., Augustin, L.S., Franceschi, S., Hamidi, M., Marchie, A., Jenkins, A.L., & Axelsen, M. (2002). Glycemic index: overview of implications in health and disease. American Journal of Clinical Nutrition, 76, 266S-273S

Schenk, S., Davidson, C.J., Zderic, T.W., Byerley, L.O., & Coyle, E.F. (2003). Different glycemic indexes of breakfast cereals are not due to glucose entry into blood but to glucose removal by tissue. American Journal of Clinical Nutrition, 78, 742-748

Pi-Sunyer, F.X. (2002). Glycemic index and disease. American Journal of Clinical Nutrition, 76, 290S-298S

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