Curcumin: Boost Testosterone and Torch Fat!

Curcumin is a naturally occurring polyphenotic compound derived from the turmeric plant. It is commonly used in many parts of the world as a spice and medical agent to treat a wide variety of ailments,¹ Research has identified curcumin as the compound responsible for most of the health associated with turmeric consumption², which include anti-inflammatory, anti-cancer and antioxidant effects.^3,4. The wide-ranging biological activity of curcumin comes from its versatile molecular structure that provides the unique capacity to bind and regulate numerous biological targets. In addition to the many targets that curcumin regulates to improve overall health, curcumin also affects additional biomolecules- resulting in greater production of the muscle-building hormone testosterone, while also triggering the remarkably powerful fat-reducing process known as thermogenesis.

POWERFUL ANTIOXIDANT CAPACITY

Normal cellular function involves metabolic processes that generate oxidative stress on the cell. Research has found that increased oxidative stress within certain testicular cells, known as Leydig cells, can lower testosterone production.⁵ In addition, scientists have also found that certain antioxidants, such as vitamin E, mitigate oxidative stress which slows down the age-related decline of testosterone production.⁶ These results suggest that consumption of more powerful antioxidants, such as curcumin, may decrease oxidative stress enough to actuatly increase testosterone levels.

In order to see if this was possible, a group of Nigerian scientists investigated whether curcumin consumption increased testosterone.⁷ In this study, four groups of young male rats were given gallic acid (which acts as a pro-oxidant and reduces testosterone), curcumin, curcumin plus gallic acid or a placebo. At the end of the study, the researchers noted the following:

The testosterone concentration of the gallic acid-consuming group was roughly 30 percent lower than in the control group receiving the placebo. The gallic acid group also demonstrated considerable oxidative stress based on the significant drop seen in endogenous antioxidant molecules within the testes, because they were expended while scavenging molecules, causing oxidative stress.

In the group ingesting curcumin, the testosterone concentration was 260 percent higher than in the control group, demonstrating that curcumin can stimutate testosterone production.

The group ingesting gallic acid and curcumin also showed an increase in testosterone of 180 percent, establishing curcumin's capacity to overcome the oxidative stress induced by gallic acid and still increase testosterone production.

Interestingly, both groups consuming curcumin showed less oxidative stress based on their normal levels of endogenous antioxidants. Furthermore, the raised testosterone level found in the curcumin-consuming groups was, in part, the consequence of increased activity of two key enzymes involved in the biosynthesis of testosterone known as 3 beta-HSD and 17 beta-HSD.

The researchers concluded that curcumin reduced oxidative stress within the testes, promoting better testicular function-- resulting in enhanced testosterone production.

DECREASED ESTROGEN PRODUCTION

In addition to curcumin directly increasing testosterone, it also may increase testosterone in a more indirect way based on a recent study by Zhang et at.⁸showing that curcumin reduced estrogen production. While all of the molecular details regarding curcumin's ability to decrease estrogen are unknown, this lower amount of estrogen should boost testosterone levels by acting as a signal to the brain that there is a lack of circulating steroid hormones in the blood. As a result, the brain will react by increasing luteinizing hormone (LH) secretion from the anterior pituitary gland, which stimulates testicutar production of testosterone.

ACTIVATING THE MUSCLE-ENHANCING VITAMIN D RECEPTOR

Unlike many other vitamins, vitamin D has the unique abitity to directly regulate genetic expression.⁹ It does this by binding and activating the vitamin D receptor, which subsequentty interacts with specific DNA regulatory elements that switch gene expression on or off. More specificaly, vitamin D has been shown to regulate the expression of several genes involved in the production of testosterone.¹⁰ Interestingly, a recent study by Bartik et al.¹¹ demonstrated that curcumin can also bind to the vitamin D receptor and turn on the expression of several genes. Although none of the genes turned on by curcumin in this study were testosterone-producing genes, this study did not exhaustively investigate the expression of the many genes influenced by the activated vitamin D receptor-- allowing for the good possibility that curcumin does, in fact, activate genes involved in testosterone biosynthesis. This is even more probable after taking into consideration the previously shown capacity of curcumin by Abarikwu et al.⁷ to effectively increase testosterone production.

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Fat Loss

Freeze Your Ass Off To Burn Fat

First, allow me to apologize to any offended by the title. Too often, a vulgar phrase is used to draw attention to a vacuous and poorly written advertorial. Hopefully, instead you will find a compelling argument to support a simple but effective change to promote fat burning. Rather than being something that costs time and money, it is effortless and may even save you some cash. In fact, it could even save world resources and reduce "global warming." Al Gore would approve of this method... I probably just offended even more people.

There has been a long history of "thermogenics" used in the pursuit of promoting and accelerating fat loss by increasing overall calorie burning and fatty acid oxidation (burning fat for calories) to generate heat instead of ATP (cellular energy). It is akin to a home builder burning lumber for heat instead of using it to frame a house--wasting material to dispose of excess. In fact, the term "calorie" is derived from the energy required to raise one gram of water one degree Celsius. It is a measure of heat in its purest form, though chemists use the lower case "c" to refer to one gram of water and the upper case "C" to refer to one kilogram (or a liter) of water being heated. Nutritionist are always referring to "C"-alories, even when they write "c"-alories.

Thermogenic drugs and supplementsfunction by forcing the body to generate heat inappropriately. It is similiar to a teenager reving the engine at the stoplight--it may give him a thrill, but it is just wasting gas. Similarly, most thermogenic agents were based upon beta-adrenergic drugs that interact with the same receptor(s) as adrenalin. These are sometimes referred to as stimulants as many also provide a "buzz," especially if they are adulterated with an amphetamine-class drug. These types of "supplements" quickly become best-setters, but the adulterated products are illegal, and may cause serious health issues; it could even lead to the loss of a job due to a positive drug sceen.^l

Now think for a moment. These drugs promote fat loss by signating to the body that it needs to raise its core temperature. The chemical signal is being sent throughout the body indiscriminately, not to specific tissues, as the "sensors" have not detected anything amiss about the environment. If it is not cold, your brain is not going to tell you to waste precious calories (our bodies are designed to store, not waste energy stores). So the thermogenic stimulant attaches to every type of tissue that has the right receptors, and signal other effects as well. This is why the heart rate, blood pressure and alertness elevate, tremors begin and the mood may elevate or deteriorate.² Your body thinks it is in a stressful environment with higher doses.

Thermogenic Supplements Work

The positive argument is that thermogenic drugs/supplement (e.g., ephedrine/caffeine) work, and the effect can be maximized through increased drug intake; the downside is that adverse effects arise, especially with doses at the high end of the therapeutic range and beyond. Further, dependence or a "gateway" effect may occur in people susceptible to drug dependency. Also, many other drugs and supplements may interact with these agents, amplifying the risk. Adderall and Ritalin are commonly abused among students and young professionals, and thyroid medication may atter the effect, as well as caffeine from other sources, and sleep deprivation can all impact certain risks.

What if instead of being a liar to your body, you simply put it in an environment that required it to increase the core body temperature appropriately? When the body signals for greater heat production, in a mildly cool environment, it does so through nerve signaling. This uses the neurotransmitter norepinephrine (closely related to adrenal hormone epinephrine, which is adrenalin) that is released from nerve endings located directly at the appropriate tissues (e.g., brown fat, skeletal muscle, blood vessels). It is only when the environment gets so cold that greater heat is needed that "adrenalin" kicks in, resulting in shivering. In fact, there is a clear differentiation between "shivering thermogenesis" and "non-shivering thermogenesis." This is the premise of several papers published during the last decade.

In a cool environment, the body is capable of generating heat without the need for increased movement. Again, as the ambient temperature drops further, shivering and muscular activity are induced to increase thermogenesis. Think of a time you were outside, and as the evening wore on, you began to feel uncomfortabty chilled. To that point, you were able to compensate without any conscious thought because your brain was monitoring the core temperature and inducing specialized tissue to produce additional heat to keep the vital organs at body temperature. Blood flow to the skin and extremities is also constricted, resulting in cold hands; some people's lips and fingernails turn blue-ish before they start shivering. If you continued to sit outside, you likely found yourself shivering slightly. In frigid winter conditions, shivering can become excessive and near-immediate when the wind and weather combine to, well, freeze your ass off.

The Process Of Thermogenesis

Briefly, the process of thermogenesis involves metabolically active tissues with fat stores increasing the rate at which the glucose (sugar) and fats are broken down, transported into the mitochondria (the furnaces of the cell), and burned as calories. Rather than using the caloric energy to create ATP (the energy molecule in the cell), the process is disconnected by a process called "uncoupling."Uncoupling is a common path for numerous thermogenic agents, including T3 (thyroid hormone), clenbuterol, DNP and bile acids.^3-5Uncoupling interferes with muscle growth and physical performance if it exceeds physiologically acceptable limits. The ultra-potent uncoupler DNP has resulted in many deaths from hyperthermia and organ damage.⁴

An interesting finding reported in a 2012 study demonstrated that beta-adrenergic agonists (adrenalin-like stimulants) did not activatebrown fat activity, despite being capable of elevating body temperature.⁶ This suggests that beta-agonist drugs may affect skeletal muscle or other tissues with greater impact compared to brown fat tissue, as well as promote fat release from adipocytes (fat cells). It is also worth noting that lean people are more sensitive to brown fat activation with ephedrine, whereas the obese are resistant.⁷ This may be an effect of a metabolic state that interferes with the signaling of brown fat, or the insulating effect of subcutaneous fat.

Cold-induced thermogenesis does not require freezing conditions to induce uncoupling in brown fat, skeletal muscle or recently described "beige fat."⁸ It can be activated in a room controlted at 60 degrees Fahrenheit, even as mild as 66ºF.⁹ In fact, lowering the temperature of a room from 80ºF to 66ºF resulted in adult men with functioning brown fat(some people dont have this ability) burning an additional 410 calories daily.¹⁰ This same temperature change was later reported to be capable of increasing energy expenditure by 5.3 percent, a more modest but still significant effect.⁹ A drop from 66ºF to 60ºF was even more effective at activating brown fat with an increase in resting daily energy expenditure of 17 percent, based upon imaging and metabolic studies, suggesting an even greater number of calories could be "burned" without effort.¹¹ At 60ºF, some people become uncomfortable or bundle up in clothes, defeating the purpose of cooling the room. Bear in mind, about one-third of people have insufficient brown fat to respond to cold with brown fat thermogenesis.

Thermoneutral Environments And Cold Exposure

The evidence is clear that subtle changes in the environment can lead to pronounced effects on calorie burning if maintained throughout the day and night. This has led some to incorporate the concept of promoting health and weight loss by reducing the ambient temperature in buildings. What this means is that architects and policymakers are looking at reducing the recommended room temperature in offices and homes to the temperature range noted to still be comfortable when thermogenesis is active, (around 66ºF). It has been noted that the "thermoneutral" environment people expect results in stable conditions that obviate any need to expend any calories to maintain body temperature (thermogenesis). Therefore, one might expect health benefits, weight loss and reduced energy bills (during cold weather months) by allowing buildings to be maintained at a comfortable temperature that requires people to generate a portion of the zonal heat via thermogenesis.¹²

An interesting paper from the Netherlands discussing cold exposure advocated this approach, as well as a practice called temperature training. Citing research that showed a reduction in body fat in people who spent two hours per day in an environment controlled at 62ºF, and noting that six hours per day spent at 59ºF was uncomfortable and produced a shivering thermogenesis, the researchers recommended an ideal range of 64-66ºF.^12,13 This range has been noted to induce brown fat thermogenesis and increase metabolism, boosting daily calorie burning by 100-400 calories.

As noted, the environment has to generally be cool enough to induce thermogenesis, without interfering with daily activities, work or comfort. There are other efforts that can be made to maximize "comfortable cooling." It has been shown that compared to a warm drink, the ingestion of water at room temperature can increase metabolism stightly, but significantty for a short period--roughly a 2 percent increase for 20 minutes. If the drink is chilled in the refrigerator, the effect can be increased another percent for the same brief period.¹⁴ Now, some may think that chasing a few calories here and there is frivolous, but long-term success in fat loss is the culmination of many small changes, not single sweaty marathons on a treadmill or some cabbage soup-like diet.

Perhaps A Nice Warm Bath?

Just dropping the thermostat a few degrees may hetp drop a few pounds, and a glass of cold water every now and then may certainly help nudge those calories down as well. What about making the effort even more relaxing? Perhaps a nice warm bath? Immersing yourself in a warm bath causes blood to drive into the core due to the increased pressure on the skin blood vessels from the weight of the water compared to the weight of air. This increases the delivery of blood to the heart, resulting in the release of a hormone called "atrial natriuretic peptide"(ANP).¹⁵ In addition to increasing diuresis (urine production, which is why people have to get out the pool to pee so frequently--or at least we hope they get out of the poot before peeing)--ANP also stimulates fat loss.¹⁶ You don't have to stay in the bath long, either--as little as 15 minutes will do.

Of course, many people desire the ultimate fat loss experience, and seek out the coldest tolerable conditions to promote fat loss. Certainly, young wrestlers have sat in the cold storage freezers at a restaurant during work breaks; "polar plunges" into frigid waters are televised at certain times; even camping in the winter in a tent as insulated as a Ziploc bag has been done. These would all be effective, but are of such an extreme as to be uncomfortable for most, and therefore not followed consistently. With small changes, it is consistency that is the key.

Another practice common among younger people is sitting in a hot tub, and then diving into a cold pool for the intense shock that occurs. Though it is unquestionable that the body reacts viotently to the extreme change in temperature, the effect is immediate and stressful, rather than mild and conditioning. Adrenalin surges, as does cortisol, in response to the physical stress. Blood flow is constricted, but only until the person re-enters the hot tub, resulting in "swinging" changes in blood pressure, peripheral resistance, vagal/sympathetic tone and other effects. It can be dangerous to the elderly or those with cardiac disease, including unknown rhythm disorders. Instead, after a cool shower, allow your body to air dry. Evaporation has the same effect as sweating--it cools the body. However, the water being evaporated comes from a body that has not performed intense physical labor, so the cooling has to be countered by thermogenesis. Depending upon the temperature of the room, it may be all non-shivering thermogenesis, or if it is a cold room, shivering may ensue.

Following the mention of sweating, a brief comment on heat loss may aid in prolonging non-shivering thermogenesis. In normal conditions, heat is lost via conductive or radiant loss, meaning you either warm something you are in contact with, or the heat just radiates off your body like an asphalt road in the summer (those mirage waves you see). It helps to reduce as much insulating material as you can. Of course, the purpose of this is to remove body fat, but shaving body hair, wearing your hair short or shaving your head, wearing light clothing, using thin bed sheets at night and utilizing a fan can all promote this mild, but continuous means of burning extra calories.

It may sound simple, but it is the equivatent of almost an hour of walking on a treadmill daily, and has positivemetabolic benefits. It may take some "temperature training," and it appears that some people just don't have brown fat. That said, find something that costs less or is safer in the realm of fat-loss aids and techniques.

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Calcium Supplements Do Not Alter Exercise Metabolism

Several recent studies showed a link between high calcium intake, particularly dairy foods, and reduced body fat. Calcium might reduce fat absorption, increase fat use, and suppress appetite. British researchers from Northumbria University found that supplementing 1,400 milligrams of calcium had no effect on fuel used during exercise. They examined blood fatty acid levels, glycerol, glucose and lactate. Calcium supplements did not affect appetite. It appears that calcium supplements do not speed weight loss or promote weight control. (European Journal of Clinical Nutrition, published online March 19,2014)

Omega-3s Reduce Blood Pressure

Omega-3 fatty acids, from supplements or Omega-3-rich foods such as fatty fish, lower blood pressure as effectively as reducing dietary sodium and alcohol or increasing physical activity. A meta-analysis of 70 studies found that omega-3s reduced systolic pressure by 1.62 millimeters of mercury (mmHg) and diastolic pressure by 0.99 mmHg. Changes were even higher in people not treated for high blood pressure (4.51 and 3.05 mmHg). About 60 percent of Americans have high blood pressure. Taking supplements high in the omega-3 fatty acids EPA and DHA is a simple way to help lower blood pressure. Lowering blood pressure by only 2 mmHg reduces the risk of stroke by 6 percent, heart attack by 4 percent, and total death rate by 3 percent. (American Journal Hypertension, published online March 6, 2014)

The Health Benefits Of Wild Rice

Wild rice is a popular food in East Asia and is gaining a foothold in the United States. It is high in vitamins, minerals, protein, starch, fiber and antioxidants. The U.S. Food and Drug Administration (FDA) recognizes it as a whole grain. A review of literature by scientists from the University of Manitoba in Canada concluded that wild rice, when consumed as part of a healthy diet, contributes to health by supplying antioxidants, reducing blood fats and supplying a good source of fiber. Wild rice has a greater antioxidant capacity than the same amount of white rice. In animal studies, long-term consumption of wild rice reduced the risk of cardiovascular disease. Wild rice is a heart-healthy food. (Nutrition Reviews, 72:227-236, 2014)

High Red Meat Intake Linked To Low Sperm Counts

A Harvard School Of Public Health study led by Myriam Afeiche found that consuming processed meats was linked to reduced sperm counts and abnormalities an sperm size and shape compared to men who ate less processed redmeat. Sperm quality is directly related to fertility--the capacity to trigger pregnancy. Researchers found that eating fish was linked to better semen quality. The results were not linked to the intake of total fat or saturated fat. This study did not show that eating processed red meat caused fertility problems--only that they were associated. (Epidemiology, 25: 323-330, 2014)

People Are Eating Less Fish

The average person in the United States eats 14.4 pounds of seafood per year, which is two pounds less than in 2004. In contrast, Japanese people consume 1.20 pounds and Spaniards consume 96 pounds. Fish industry consumer experts speculate that Americans are concerned about food safety and how to cook fish. For example, continued publicity about high mercury levels in large fish has steered Americans away from the product. Seafood companies are trying to emulate the chicken industry, which has witnessed a 143 percent increase in sales during the past few years. Fish producers must convince consumers that their products are safe and convenient. Most Americans consume fish outside the home, so the decrease in fish consumption has hurt seafood restaurants. (The Wall Street Journal, April 14, 2014)

D-Aspartate Promotes Testosterone Sythesis

Aspartate is a nonessential amino acid, which means that the body produces it naturally and it doesn't have to be consumed in the diet. Italian researchers found that a variant of aspartate called D-aspartate promotes testosterone synthesis in the Leydig cells of the testes. Researchers studied D-aspartate supplementation in rats and in lab cultures of rat Leydig cells. There is some evidence that the effects are temporary so the value of long-term supplementation is questionable. (Steroids, published online March 16, 2014)

Diets High In Added Sugar Increase The Risk Of Cardiovascular Disease

High consumption of foods containing added sugar increases the risk of cardiovascular disease--according to a study from the centers for disease control and prevention. Researchers studied the relationship between extra sugar intake and heart disease deaths between 1988 and 2010 in more than 30,000 people using data from the National Health and Nutrition Examination Survey. Calories from added sugar increased from 15.7 percent in 1988 to 16.8 percent in 2004, and then decreased to 14.9 percent in 2010. People consuming the largest amount of added sugar in their diet increased their risk of heart-related deaths by 175 percent. Overconsumption of added sugar foods increases the risk of cardiovascular deaths. On a positive note, Americans are getting the message and consuming fewer of these foods. (Journal American Medical Association Internal Medicine, 174:516-524, 2014)

Organ Sizes Increase With Weight Gain in Football Players

Size of the liver, heart and kidneys increase as football players gain weight. College football players get considerably bigger between their freshman and senior years. A Japanese study of American football players found that seniors were 25 pounds larger than freshman. The size of the liver, kidney and heart increased proportionally with bodyweight. Brain weight did not change. The researchers compared a group of freshman and senior football players. They also measured changes in organ sizes after one year as a freshman. The study used sophisticated methods such as DEXA, MRI and ultrasound to measure changes in organ weight. (lnternational Journal Sports Nutrition Exercise Metabolism, 23:617-623, 2013)


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By Steve Blechman and Thomas Fahey, ED.D.
From Muscular Development

Creatine Reduces Oxidative Stress In Rats

Creatine Reduces Oxidative Stress In Rats

The body naturally produces highly reactive chemicals called free radicals during metabolism. Excessive amounts of free radicals are linked to the destruction of cell membranes and DNA. Chemicals called antioxidants can buffer the effects of free radicals and reduce cell damage. A study on rats by scientists from Porto Alegre in Brazil showed that creatine monohydrate supplementation increased the antioxidant capacity by itself or when combined with weight training.Creatine monohydrate improves performance during high-intensity, short-duration exercise. Its significance as an antioxidant is unknown. Several recent studies show that antioxidants could interfere with muscle hypertrophy, so creatine's role as an antioxidant creates more questions than it solves. (Journal International Society of Sports Nutrition 11:11, 2014)

Whey Protein Prevents Fat Accumulation

Whey protein supplements increase protein synthesis while promoting weight control. Researchers from the University of Copenhagen in Denmark, in a study on rats, determined that leakage of chemicals during the tricarboxylic acid cycle (TCA cycle, an important pathway in energy metabolism) was higher following whey protein supplementation than with casein protein. Urine concentrations of TCA cycle chemicals were higher following whey supplementation. Whey protein builds muscle and helps control body fat. (Journal of Proteome Research, published online April 4, 2014)

Tarragon Does Not Influence Creatine Retention or Sprint Speed

Creatine supplements improve performance mainly by increasing the creatine content of muscle (creatine phosphate). A loading phase of 20 grams of creatine per day can significantly increase muscle creatine levels within three to seven days. The initial muscle creatine levels and the dosage of the supplement influence the effects of supplementation. Supplement makers, in an attempt to gain market share, are concentrating on substances that increase muscle creatine uptake and retention, For example, taking creatine with glucose increases creatine retention by 60 percent compared to taking creatine alone. Tarragon, a common cooking herb, has been suggested as a substance that could increase creatine uptake. An interesting study led by Richard Kreider and Jonathan Oliver from Texas A&M University found that consuming tarragon 30 minutes before supplementing creatine had no greater affect on whole-body or muscle creatine retention than creatine alone. Tarragon struck out as an effective additive in creatine monohydrate supplements. (Journal International Society Sports Nutrition, 11:6, 2014)

Is Protein Powder The Gateway To Steroid Use?

A study by Australian researchers on the relationship between the use of protein powder and anabolic steroids is an important lesson on the misinterpretation of research. Just because two things are related does not mean that one causes the other. Researchers found a high relationship between consuming supplements such as energy drinks, protein powder and vitamins and minerals with positive attitudes toward anabolic steioids. Motivated athletes are more likely to take supplements to achieve their goals than athletes who don't care about success. Protein powder and energy drinks are symptoms of the drive to success rather than a cause for doping. (Journal International Society Sports Nutrition, 11:13, 2014)

Placebos Strongly Influence The Perception Of Supplement Effectiveness

Supplement makers have long known that packaging, texture and shape of their products affect consumer perception of effectiveness. A study from Eötvös Loránd University in Budapest, Hungary found that some supplements were thought more effective than others based on appearance. Green and red drinks, red pills, white powder and white capsules were perceived as best for building endurance, while white lotions and green gels were perceived as less effective. A variety of colors and shapes were perceived best for improving strength, with gels and lotions perceived as less effective. Color and route of administration influence the perception of efficacy in supplements, showing the powerful effects of placebo in sports. (lnternational Journal Sport Nutrition Exercise Metabolism, 23: 624-626, 2013)

Leucine Improves Blood Sugar Regulation

Leucine is an amino acid and an important regulator of protein synthesis. Feeding leucine triggers the mTOR pathway, which stimulates muscle protein synthesis and muscle growth. This amino acid is also important for regulating blood sugar. Combining leucine with glucose helps reduce blood sugar levels by balancing the secretion of insulin, which decreases blood glucose, and the hormone glucagon, which increases glucose levels. Increasing leucinein the blood for prolonged periods has a dampening effect on insulin. A Chinese study found that the suppressing effect of leucine on insulin decreased when blood leucine levels were reduced. The take-home message is that leucine is an important supplement for moderating blood sugar responses to diet. (Molecular Medicine Reports, published online April 8, 2014)

HMB + ATP Increase Muscle Mass, Strength And Power

HMB (beta-hydroxy-beta-methylbutyrate) is a metabolite of the amino acid leucine. HMB prevents protein breadown and promotes muscle hypertrophy. It also increases fat-free weight (mainly muscle) and decreases fat. ATP (adenosine triphosphate) is a high-energy chemical that participates in most cellular energy reactions. A study led by Jacob Wilson from the University of Tampa found that a supplement containing HMB and ATP administered daily during a 12-week study increased lean mass by 12.7 percent, strength by 23.5 percent, vertical jump by 21.5 percent and Wingate power (sprint exercise on a stationary bike) increased by 23.7 percent.

The test subjects were involved in a high-intensity fitness program, during which two weeks were devoted to an intense program designed to create maximum fatigue. The experimental group continued to make gains during this difficult period. The study showed that HMB plus ATP is an effective performance-enhancing supplement. The study could have been improved by also measuring the effects of HMB and ATP separately. The researchers can do this at another time. (Journal Strength Conditioning Research, published online April 2014)

By Steve Blechman and Thomas Fahey, ED.D.
From Muscular Development


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Protein Requirements

Strength training increases dietary protein requirements primarily because the additional strain that heavy resistance workouts place on the muscle cell triggers certain adaptations that include increased production of specific protein molecules. These newly synthesized protein molecules perform key cellular functions that manage the additional stress associated with weightlifting. The amplified production of muscle protein in response to resistance training requires greater muscle protein synthesis combined with diminished muscle protein breakdown. This process can be enhanced by consuming the correct amount-- and type-- of protein, which boosts muscle protein synthesis while decreasing muscle protein degradation, ultimately promoting greater muscle size and strength.¹

That said, several recent studies have shown most individuals that strength-train consume extraneous amounts of protein and, more importantly, the consumption of too much protein for long periods of time may actually promote several chronic diseases later in life, which brings forth that age-old question--how much protein does one actually need?


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