The Effects of Caffeine

Caffeine is common in many foods and drinks enjoyed today. Coffee, chocolate, tea, soda, energy drinks, and other foods have caffeine in them. Supplements are enhanced with caffeine. There are also many caffeine supplements on the market. They are marketed for staying awake and energy. A substance this prevalent can’t be bad, right?

Well, caffeine has had mixed reviews for a long time. Caffeine at first was given no attention. Then, its stimulant effects were noted and it was isolated for use as a supplement. Caffeine pills began to hit the market and it was combined with other supplements to enhance their effects. Coffee was consumed by the gallon. People began making coffee consumption part of their morning ritual to help them wake up. They began drinking it throughout the day and into the night to stay awake.

Then people began to notice some of the negative effects. The jitteriness, anxiousness, dehydration, heart palpitations, sleeplessness, and withdrawal symptoms. This led scientists to investigate further. They determined that caffeine, being a drug, was as dangerous as other stimulants. Coffee, caffeinated drinks, chocolate and caffeine supplements were shunned by the medical world. Then new research came out showing the value of moderate cocoa (in dark chocolate) consumption. And, recently, the benefits of daily coffee consumption have been heralded.

Bodybuilders have had varied uses for caffeine. The stimulant effect has been a popular use. It has also been used in conjunction with many thermogenic compounds to increase metabolism and overall calorie burn. Caffeine has also been used pre-contest for a combination effect; stimulant and mild diuretic.

Caffeine is classified a drug compound in its isolated form. It has drug-like effects on the body. It works on the central nervous system as a stimulant. That is why it increases focus and alertness. It also increases heart rate, and in large amounts can lead to arrhythmias of the heart and even death. Due to this stimulant effect it increases blood flow throughout the body (due to the increased heart rate) which helps circulate other drugs or supplements quicker. This stimulant effect also increases energy consumption causing more calories to be burned. Caffeine has shown a mild diuretic effect, increasing urinary output. Supplemental caffeine can help reduce excess fluid covering the muscles, however, it can be dangerous if not offset by fluid intake.

Caffeine can be very beneficial to the bodybuilder if used sensibly. A cup of coffee in the morning has been shown to prevent obesity, some heart conditions, cancers, diabetes, and other maladies. Caffeine does rob some of the calcium from the bones, if calcium is not sufficient in the diet to offset this factor. Most bodybuilders get enough calcium from dairy products, but if not then a calcium supplement can be used. Caffeine can help speed the metabolism, even during a low calorie, cutting diet. It may help reduce the amount of fat gained during a bulking cycle, as well. The stimulant effect may help to increase the intensity of workouts. It may also give the energy needed to get through the day after a hard workout.

Caffeine has been shown to be safe in normal doses. Large doses can cause problems similar to other stimulant overdoses. Caffeine can be found in the foods we eat, the drinks we consume, and the supplements we take. Offset the diuretic effect with lots of water and avoid other stimulants while using caffeine. Caffeine may be one of the best tools in the energy/fat loss portion of your plan. Use it wisely and the results will speak for themselves.

Picking The Best Protein Bar

Protein bars are an important tool for the bodybuilder. A good protein bar is a convenient way to get that much needed protein in between meals or on the road. The supplement market has been inundated with protein bar choices. The hard part for the average bodybuilder is sorting through all the choices and figuring out which is the best choice for them.

Most protein bars have certain aspects in common. They have all three of the major macronutrients in them; fats, protein, and carbohydrates. The variable factor is how much of each is contained in the bar. All the bars contain calories, as well. The amount can vary from 100 to 700 or more calories. Finally, all bars are marketed by companies trying to make money, therefore they will all claim to be the best on the market.

When looking for the best bar for your needs, it is important to understand your needs. Most bodybuilders fall into one of three categories. Some lifters need a lot of additional calories to offset a very fast metabolism. Other bodybuilders may need to limit the total calories to lose body fat. The third group is strictly looking to increase overall protein intake, without a lot of extra calories or other nutrients.

The protein bars vary widely by nutrient content and calories. Some bars are designed for the bodybuilder looking to control overall calorie intake. They are made with fewer calories and usually have fewer carbohydrates and fats. The protein intake may be lower, as well. There are some good bars with fiber and complex carbohydrates, limited fat, and a higher protein content that still keep the total calorie level below 250. These bars generally are not as sweet as others, and usually do not come in as many flavors.

Some protein bars have a great ratio of nutrients within a moderate calorie bar. They have an adequate amount of fats and carbohydrates along with a good protein amount. These bars often parallel the nutrient breakdown of the normal diet. These bars are so complete they can serve as a meal, when needed. These bars usually run around 300 to 500 calories.

Other bars may have more calories due to increased carbohydrates and fats. The fats give the bar a better consistency and the carbohydrates make the flavor better. Some of these bars come in extravagant flavors like Strawberry Smoothie, Mint Chocolate Chip, or Cookie Dough. They generally have calorie counts above 300, with some over 700 calories. The best high calorie protein bars get their calories from complex carbohydrates, some fats, and protein, with only enough sugar to flavor the bar.

A bodybuilder who needs extra calories may find the higher calorie protein bar convenient in this quest. Eating a protein bar between meals to increase calories may help boost muscular gains. It makes an easy way to get those extra calories. The bodybuilder who is looking to reduce overall caloric intake may use a complete protein bar to replace a meal or two during the day. This will ensure adequate nutrients without the extra calories often consumed in a regular meal. The bodybuilder who is simply looking to increase protein intake may seek a bar with very few carbohydrates and fats, and lower caloric content. This allows the bodybuilder to increase total protein without increasing overall caloric intake by a lot.

When searching for the best protein bar it is important to know your needs and how the right bar can feed that need. Whether you are trying to bulk up or get ripped the protein bar can be a great tool. Finding a bar that is low in simple carbohydrates and high in protein, and balanced in overall nutrients, will take you a long way toward your goal of developing the best physique possible.

My favorite protein bars are Detour bars because of the taste and high amount of protein (30 grams per bar). Luckily I have a GNC close to me that sells them for $24 for 12.

Cutting Vs Bulking Diets

There are two basic phases to a bodybuilder’s diet; the bulk phase and the cutting phase. Bodybuilder’s are never satisfied with their physique, so there is no real maintenance diet. A bodybuilder is either trying to gain more muscle or refine the muscle already gained. So, at anytime the average bodybuilder is either on a cutting diet or bulking diet of some form.

All cutting phases and bulking phases may not be at the extreme ends of the spectrum. They may be a modified version just to continue to lose body fat or build muscle, while giving the body a break. A true cutting diet will take the body into a slightly catabolic state, so it can not be sustained for long periods without losing muscle. On the other side of the coin, a true bulking diet will result in the addition of some body fat. The two diets must offset each other to achieve absolute bodybuilding success.

A good cutting diet should help the bodybuilder slowly lose body fat, while minimizing muscle loss. This requires a close focus on nutrient, as well as calorie, intake. It also requires close inspection of the body each day in the mirror. Calorie reduction should be done slowly to keep the metabolism working and enhance fat loss.

Severe calorie restriction will lead to the metabolism slowing down which means fewer calories burned each day. Dropping below 1800 calories for an extended period of time is never a good idea for the hard working bodybuilder. Many people increase cardiovascular exercise to offset this, the problem, however, is that the body doesn’t like to use the fat stores for energy in this state. The body will try to preserve its energy stores for future needs so it will use glycogen stores from the muscles and liver first. The body will also rob the muscles of much needed protein to repair and build messengers and hormones if enough protein is not taken in through the diet. It is important to make sure enough protein is ingested to support the needs of the body and muscle maintenance. This will reduce the catabolism so often associated with cutting diets.

A bulking diet is used when it is time to build more mass. A good bulking diet is one that provides enough calories to support muscular repair and growth. Some bodybuilders require as many as 8000 to 10,000 calories to increase muscular size. When the muscles are worked they break down and require protein to repair, and then a little extra to build new muscles fibers to make the muscle stronger. The muscle stores of carbohydrates (glycogen) are also depleted and require replenishing through the diet. These stores can be built up and increased just like muscle fibers. Just like a cutting diet, this diet requires watching your progress closely and using the mirror to make sure you are not gaining too much fat.

To recap, the major difference between the cutting and bulking diets is the amount of calories taken in. A good cutting diet requires slow, even calorie reduction. A bulking diet requires increasing the calories slowly to reach a point of muscle gain. Both diets require focus on the gains (or losses) to make sure the calorie content is at the optimum level to meet your goals. The cutting diet will be required to lose some of the body fat gained during the bulking phase. Conversely, the bulk diet will be needed to offset the catabolism of the cutting phase and push the body into an anabolic state again.

Hurricane Ike and Eating Healthy Without Electricity

Well Hurricane Ike blew through the Houston area this last weekend and left almost everyone without power for several days. Electrical lines all over Houston and the surrounding area have either been damaged by the wind or the fallen trees.

Eating well without electricity can be pretty tough. Here are two main issues that arise without electricity:

• You cannot store cold food in your refrigerator, therefore everything needs to be thrown out. Without a cooler with ice, eating meats, cheeses, and other foods that need to be stored cool is no longer an option
• Heating food by your electric oven or electric stove is no longer an option. Having an outdoor propane or charcoal grill can be very handy in this situation

So what are some healthy foods you can eat taking account this situation?

• Protein Bars
• Peanut Butter and Jelly Sandwiches
• Oatmeal
• Beef Jerky
• Assorted nuts and dried fruit
• Meal replacement drink or protein drink mixed with water
• Bananas
• Can of Tuna
• Bagels

I managed to survive on most of this list. Do not forget to have bottled water ready. Sometimes when your electricity is out the water might not be working and it could be unsafe to drink.

If you can get the foods on this list along with plenty of water you will be in pretty god shape in keeping a healthy diet.

If you are anticipating the electricity to be out a few days because of a hurricane or other natural disaster then I would stock up on some ice and make sure you have a big cooler. That way when the electricity does go out you can transfer some meats from you refrigerator into the cooler. You can then cook or heat these with your propane or charcoal grill.

Anyone else affected by any hurricanes this summer? Please share any tips or experienced you had.

Tuna - A Bodybuilder’s Essential Protein Source

Tuna is a staple of the bodybuilder’s diet. It is convenient and easy to prepare. It can be eaten plain or mixed to make tuna salad. It can be used as a side for other dishes or a meal in itself. The main reason it is such a popular choice for bodybuilders is its protein content. Like other fish it is high in protein and offers some good oils, as well. The problem for many bodybuilders is how to shake things up and make that tuna a little more exciting.

Most serious bodybuilders would eat cardboard and dirt if it would enhance their diet and contribute to muscle repair and building. Taste is not a huge consideration. How the food affects the body is more important. But, if you can have a high protein food source, like tuna, and taste too, that’s a great deal.

Plain tuna can get old fast. Mixing it with mayonnaise may add some flavor and variety, but even that can get tiring quickly. Tuna steaks add a refreshing twist and can be prepared several ways to spice up the entrée. Canned tuna is most often eaten in its “raw” state.

Mixing the tuna with mayonnaise, adding some dill spice, a little oregano, and a touch of vinegar gives the tuna a little kick that will spice things up. Mixing with mayonnaise and mustard together also changes the flavor slightly. Mixing celery pieces, along with the mayonnaise adds some crunch without excess calories. Tuna with barbecue sauce adds an interesting twang to the taste. Along the same lines, tuna can be marinated in teriyaki, Jamaican jerk, or buffalo sauce for a change of pace.

Tuna companies have begun to put out flavored tuna to catch more consumers. Lemon pepper, sweet and spicy, and even smoked flavor tuna can be found on the shelves of the grocery store. These flavorings take the edge of the tuna flavor but do not add unnecessary calories. Mixing this tuna with mayonnaise and eating it on whole grain rye crackers makes a great high protein snack choice.

Tuna can be eaten in sandwich form if you have room for the bread in your diet plan. A tuna wrap made with a high fiber wrap might be the answer for off-setting the bread. Tuna can be formed, breaded with a low calorie breading, and baked as fish filets. Tuna added to salad helps to increase the complex carbohydrate and fiber intake while adding necessary protein to the diet.

No matter whether you choose pre-flavored tuna or add your own flavoring, tuna is a great protein source for bodybuilders. The imagination is the limit. If you like a particular flavoring or spice, try it with tuna and see if it works. Tuna is a great protein source, but if you have to force it down it will begin to lose popularity and eventually be dropped from your diet all together. Finding new ways of preparing it will keep the taste buds guessing and avoid stagnation in the diet. Remember to only add flavorings or mixes that do not add a lot of excess calories, fats or sugars. Now, grab that can of tuna and your favorite flavoring and enjoy some muscle-feeding protein.

Gift Certificate Giveaway With Survey

Hey Everyone,

I would like to get some more information about some of our subscribers and current readers here to better serve you. I am offering one of you a $40 gift certificate to the bodybuilding.com just by answering a few simple questions. This will help me develop articles, workout programs, and reports with more relevant information for everyone.

Here are the rules:

• Please ensure that you are a subscriber to the newsletter. Subscribe here if you haven’t already.
• Answer the following questions by leaving comments below. Make sure you leave the correct email address (in the email field) so that I can contact you when leaving your comment. This should be the same as you subscriber email address where you received your free report.
• Please answer the questions completely and give detailed information if possible.
• Winner will be randomly selected by Sept. 22th.

Questions:

1. What is your main goal? (Lose fat, Build Muscle, Train for a Specific Sport, Become More Healthy and Fit, other). Please describe you main goal.
2. How long have you been working out?
3. How often do you workout and typically how long?
4. Do you take supplements, which ones?
5. What would like to learn more about to help you reach your goal?
6. Is there anything you would like added to this site? (Articles, tools, forum, videos, pictures etc.)

Thanks for you help! You can email me too at info AT musclebuildingedge.com for more info or submitting your answers.

,Thomas

How To Choose The Right Weight Gainer

Weight gain supplements are so common they have found their way into the mainstream through television, movies, and advertisements. A trip to the grocery store may reveal them lurking on the shelves. As with any supplement, the more popularity they gain, the more supplement companies jump on board with their own versions. How does a person wade through this confusing market and find the right weight gainer?

First it is important to note that counterfeiting in the weight gain market is uncommon, unlike other supplement areas. A weight gain formula simply needs extra calories to work and this is fairly cheap to accomplish. Most supplement manufacturers would not waste their time, or risk their reputation, on fake weight gain formulas. When trying to find a good weight gain formula it is important to remember that the goal is to gain muscle. To accomplish this a weight gain formula must have the right nutrients in a good ratio to add muscle and not just fat.

A few key points will help in the quest for the right weight gainer. Number one, flavor is not everything. Flavor comes at the expense of added sugar, and sugar does not build muscle. Actually, sugar can cause an insulin spike that opens up receptors on the fat cells and shuffles the excess calories there instead of the muscles. Some sugar (no more than 5 to 10 grams per serving) may be okay to make the drink palatable, but no more. Other carbohydrates in the formula should be complex carbohydrates, with at least a little fiber thrown in to enhance digestion.

The second point involves protein. It is important to remember that muscles are made up of mostly protein and water. Since the muscles require protein (more specifically amino acids) to repair damaged fibers and build new ones, protein becomes an essential piece of the weight gainer puzzle. Depending on how the weight gainer will be used, the amount of protein needed may vary. If the weight gainer is used to replace a meal then you will want one with a higher protein content. If it is simply an in-between meal supplement to add extra calories, and your regular meals are high in protein then the protein content does not need to be as high. Protein and carbohydrate content should be close to even, and protein should be at least double the sugar content.

Ease of mixing is the third key point. A good weight gainer is one you can throw in your car and mix on the road if needed. This provides muscle-feeding calories where ever, and when ever, they are needed. While on the road you can grab a container of milk (or water) from the store and mix the weight gainer on the spot. This comes in handy when you would otherwise have to skip a meal due to being away from home. It should not be a regular occurrence, but serves well in an emergency.

Look for a gainer with adequate amounts of vitamins and minerals. This will help ensure overall health. A strong, efficient system is important for solid gains. Some formulas add specific amino acids, chromium, creatine and metabolic activators to enhance the formula. This can be a convenient way to get these other nutrients, but if you already take them separately it may not be necessary. Some companies will throw some of the cheaper extras in and hype the enhanced quality, but the extras really have no added benefit. This allows them to increase the price. Avoid these ones, they are more hype than benefit.

A good weight gainer should be low in sugar with some good quality complex carbohydrates. It should have good quality proteins almost equal to the carbohydrate content. A few additional components added to it, such as creatine, glutamine or vitamins and minerals, can be beneficial, as well. All of this in an easy to mix formula makes for a good weight gainer that will help pack on solid weight when accompanied by a solid training program. This is the essential piece, a weight gainer will not add muscle without a stimulus to use those calories for good. Extra calories without intense workouts leads to added fat stores and no added muscle. Lastly, don’’t rely on the name on the bucket to tell you if it is a good product. Research a little. Ask fellow lifters or check out a few online forums. Read the label, and not just the nutritional panel, but also the ingredients list. A good weight gainer can supply those muscle-feeding calories and nutrients to put you over the edge, when coupled with intense, muscle expanding workouts.

Importance of Amino Acids In Bodybuilding

Protein and bodybuilding have gone hand in hand for a long time. Whole proteins were the earliest bodybuilding “supplements.” Milk and whole eggs started it. Scientists quickly isolated the building blocks in protein. The amino acids were isolated and later it was determined that some of those amino acids were essential for muscular growth. It was also discovered that some amino acids are produced by the body, while others must be taken in through the diet. The latter are called essential amino acids.

Macronutrients (such as fat, carbohydrates, and proteins) that are broken down into their respective building blocks before consumption will be utilized by the body quicker. This eliminates a vital step in the digestive process. Amino acids are utilized with more ease, using less energy, than whole proteins. For this reason, amino acids are great when muscles need repair.

When amino acids were separated and identified it became possible to take in more of certain amino acids needed for muscle growth without increasing an already excessive protein intake. The essential amino acids are those that cannot be produced by the body, and therefore must be taken in through the diet. These include histidine, tryptophan phenylalanine, valine, threonine, leucine, isoleucine, methionine, and lysine. Some amino acids that are not considered essential may still require additional supplementation. These include glycine, tyrosine, cysteine, arginine, and glutamine. Another nutrient that often gets lumped in with amino acids, and that has direct impact on muscles, is taurine.

Glutamine is one of the most prominent amino acids found in muscle. Arginine and ornithine are also found in high quantities in muscle tissue. Extra glutamine through supplementation ensures an adequate amount for muscle repair and building. Pre- and post-workout, and before bed are key times for glutamine supplementation. The pre-bed dose should include arginine and ornithine, as well.

Although not an amino acid, taurine helps the hard working bodybuilder by reducing muscular fatigue during extreme workouts. Branched-chain amino acids (BCAAs), which include valine, isoleucine, and leucine, increase energy in the muscle. BCAAs make up about a third of the protein in muscle tissue. They increase energy and enhance repair and production of muscle tissue through an increase in insulin production, increasing amino acid uptake in the muscle cells, and increasing protein synthesis in the muscles. This leads to faster recovery times after strenuous workouts.

Amino acid supplements have been around a long time due to their effectiveness. They are generally safe in normal doses, however, extreme doses can lead to problems. The best part of amino acid supplementation is that it allows bodybuilders, who are already taking in large amounts of protein, to focus their supplement program. They can take amino acids targeted on muscular energy and growth. Their low cost also makes them an important part of any supplement program.

A good amino acid supplementation program might include branched-chain amino acids pre-workout with glutamine, ornithine, and arginine post-workout and before bed. This will ensure adequate amino acids for muscle repair and growth. The addition of taurine before the workout might give a much needed boost to the intensity. A quality protein shake in the morning will feed the muscles after the long fast, then additional amino acid supplements throughout the day will keep them fed. Amino acids truly are the foundation of any good supplement program.

Different Ways To Prepare Eggs

We all know how important protein is towards building muscle. One of the best ways to get cheap protein is by eating eggs. check out a few ways to prepare eggs in this article.

The incredible edible egg. It is a great source of protein and nutrients. It is inexpensive and easy to prepare. The egg is used in many different recipes and is commonplace in most cultures. It is s staple among breakfast foods.

Eggs are much more than a breakfast food. It is a great protein source for bodybuilders. It is such a potent source that many bodybuilders used to drink eggs raw. Due to health scares in recent years the trend has moved to eating fully cooked eggs. Hard-boiled eggs are common, and they make a great way to get in plenty of protein, anywhere. Even convenience stores and grocery stores have started adding hard boiled eggs and deviled eggs to their deli coolers. They make a great snack on the run.

But, what if you don’t want plain, hard-boiled eggs or you want a change? There are a multitude of options for preparing eggs. Pickling those hard-boiled eggs will add a tangy twist. This can be done in just vinegar, or vinegar with various spices in it. Deviled eggs add a little more flavor by adding spices (and anything else you want) to the yolk. Hard-boiled eggs are often added to salads also, increasing the overall protein content of the salad. These eggs can be chopped or mashed up, and mixed with mayonnaise, to make egg salad. This can be used in sandwiches or, after adding some spices to it, eaten without the bread.

Fried eggs, using a cooking spray, offer another option. Scrambling the eggs makes for a quick fix. Vegetables and cheese can be added to the scrambled eggs for additional flavor and color. Omelets are another great option for preparing the eggs. An omelet with cheese, ham, and mushrooms will provide tons of protein and flavor. Poached eggs on whole oat bread also offers a change.

Eggs can be cooked in a frying pan, on a griddle, in the oven, or even in the microwave. Eggs can be cracked into a cup or bowl and thrown in the microwave. A great way to make a perfectly round cooked egg for a breakfast sandwich is to spray the inside of a coffee mug with cooking spray, crack the egg into the mug, and cook in the microwave. The result is an egg that will fit your biscuit or muffin. Add some low calorie cheese, and turkey sausage and you have a great breakfast sandwich.

The egg truly is a versatile food choice. It can be eaten for breakfast, lunch, dinner, or any meal in between. The portable nature of the hard-boiled egg make it a great choice for protein on the run. Mashing that hard-boiled egg and adding spices and mayonnaise will give you a great egg-salad. Whether it is poached, fried, baked, or scrambled the egg can be combined with other flavorings or spices to make a refreshing new taste. A few bodybuilders even invest in their own chickens to make sure they have their eggs. The other side of that is that when they no longer lay eggs, they have some high protein chicken for meals, as well. The egg; a real superfood.