Acknowledgements

The main thanks has to go to my friend, business partner and fellow Dietitian, Jason Barnham for his help in editing and formatting Informed Bodybuilding Nutrition. Without him the flow of writing would have been hard and my IT skills come nowhere near to putting an ebook together. A thank you to Kieran Harvey for some of his pre-contest tips, Marcus and Hazel Smith for an unbiased final proof read, Tina Ward for her help (and for putting up with me ), and Bill Wilson and Richard Simmons for...

Glossary of Relevant Terms

A number of complex words, scientific terms and jargon are used in this ebook. I have given a brief description of these significant terms in this section, so you have a reference when you come across the terms in the main text. Actin One of the contractile proteins of muscle fibres. Additive Effect Refers to when researchers are measuring the effects of two or more substances in a single study. Additive effect means the combined effect of two or more factors is equal to the sum of their...

Inositol and Choline

I have grouped these two unrelated compounds together simply because they appear together in bodybuilding supplement preparations. Inositol is a water soluble natural constituent of cells. Inositol supplements used to be very popular due to supposedly helping to get a more pronounced muscle pump. It draws water into cells, thus aiding cell volumising. There is no evidence that supplementing with inositol increases blood concentrations notably, nor that increased blood concentrations are taken...

Sodium Bicarbonate

Sodium bicarbonate or baking soda is not only used in cookery, but also in sports nutrition. Early studies have indicated benefits (Wilkes, et al 1983 Costill, et al 1984), but more recent ones have shown none (Parkhouse & McKenzie 1984 Kozak-Collins, et al 1994). Sodium bicarbonate supposedly acts as a buffering agent neutralising bi-products of exercise, helping muscles to function at optimum levels for longer. The side effect of using it is stomach-ache and gastric disturbances, obviously...

Calcium

Although bodybuilders typically consume large amounts of food and nutritional supplements, they often skimp on dairy products, even low fat varieties. The case nowadays is whey-based protein powders are mixed with water and not milk. As dairy products are the largest contributors to calcium intakes, if you do not consume sufficient amounts, other sources of calcium have to be eaten. Another great source is naturally bony fish, like sardines and pilchards. Bodybuilders can benefit from...

Benefits of Probiotics and Prebiotics

Both probiotics and prebiotics increase the colony size of the gut's natural flora, and more and more people are including them in their diet to promote good health. The bodybuilder can also benefit, as he she can digest their (large quantity) of food more easily helping to provide a more efficient influx of energy and protein. Irritable Bowel Syndrome (IBS) is increasing in incidence these days, to varying degrees, due to stresses of modern living, pollution and large amounts of junk food in...

Introduction Background to the Author

Our website, www.muscletalk.co.uk has been running for a while now, and my colleague and friend Jason Barnham and I have become recognised experts in bodybuilding nutrition. Our visitors range from different standards of bodybuilders and strength athletes, through other sportsmen and women, to the average person who wishes to lose some weight and look good. I have been working in the nutrition field for nearly 11 years, and qualified in 1995 from University of Surrey with an Honours degree in...

Protein Only Days

'Protein only' days are a very useful technique for shocking the metabolism and helping bulking up. I would only suggest this procedure for the intermediate and advanced bodybuilder, not the newcomer or hard gainer. Generally, you should be consuming a bodybuilding diet much like the one in Figure 6 or the deluxe plan in Chapter 16, varying your food choice and portion sizes. The procedure involves having one, two or three consecutive days every six to eight weeks where you consume extremely...

Making an Informed Choice

Many bodybuilding nutrition theories are backed by little research As I have said, the object of this ebook is for the reader to be able to make an informed choice. At times I will be expressing my opinion, but this will be based on any evidence available, even if it is weak evidence. Many bodybuilding nutrition theories are backed by little research for a number of reasons, including the fact that there is little financial gain from it as supplement companies are already making a fortune...

Ephedra

This herbal supplement is extremely popular in sports and recreation, but is more commonly used in its drug form ephedrine hydrochloride. Ephedra is extracted form the Ma Huang plant in China and is very effective as a fat-burner due to its thermogenic action. It was first used thousands of years ago by the Chinese to treat respiratory ailments due to its bronchodialatary effects, for which it is effective as ephedrine hydrochloride is now in conventional medicine. Ephedra is used all over the...

Multidextrose Powders

Multidextrose is a synthetic polysaccharide that our body treats like starch, i.e. a complex carbohydrate. Multidextrose is used by a range of sports people to help meet the high-energy demands of intense exercise, especially by tri-athletes. In bodybuilding it is invaluable for the lean hard gainer who struggles to eat enough carbohydrate each day. Just adding the powder to drinks, an individual can increase their intake of quality carbohydrate by 6 - 800 kcals each day. They are also useful...

Milk Thistle Silymarin

Milk thistle, or silymarin, is a herbal supplement used by steroid-taking bodybuilders as a liver detoxifier, as the use of anabolic steroids which are metabolised in the liver can put tremendous strain on the liver. Studies have shown much improved liver enzyme levels in athletes who use drugs in sport when using milk thistle, compared with those who do not Neuman, et al 1991 . Silymarin is also a potent antioxidant. Milk thistle has a role in bodybuilding as a liver detoxifier. Milk thistle...

Conjugated Linoleic Acid

Conjugated linoleic acid CLA occurs naturally in many foods, particularly in beef, turkey and some dairy products. It is a form of the essential omega-6 polyunsaturated fatty acid. It has been shown to be an anti-carcinogen, to reduce adverse catabolic effects of immune stimulation, to enhance growth, to improve blood lipid profiles Belury amp Vanden 1997 and to act as an antioxidant. It has also been indicated that CLA may enhance fat loss and increase lean body mass Pariza, et al 1996 Chin,...

Ghb

GHB or gamma hydroxybutyrate is not only a 'supplement' that I would say is useless, it is, in fact, lethal and avoid it at all costs It became popular in the 1980s as it 'knocks you out' causing better, deeper sleep -an advantage to bodybuilders. Also, deeper sleep causes more growth hormone secretion. Since then it has become abused on the recreational drug scene too, and in the UK and USA has been rightly banned and classed as a drug. It is now illegal to manufacture and distribute GHB....

Testosterone Boosters

Testosterone, for those that don't know, is the male androgenic hormone responsible for all male characteristics and for growth of muscles, amongst other functions. It is released primarily form the testes, but a small amount is also produced from the adrenal cortex, hence females also have a small natural testosterone level. It is a lipid, i.e. it's a fat-like substance, and has a four-carbon ring. All anabolic steroids are derived from testosterone. Testosterone boosters are natural...

Chromium

Many bodybuilders use the micromineral chromium as a supplement believing that it is useful in reducing body fat. In the body chromium acts as a cofactor in insulin action, and deficiency in chromium rare does indeed play a role in the development of glyceamic abnormalities, and altered fat and muscle metabolism. Studies on type 2 diabetics have indicated supplementing with at least 200 micrograms of chromium daily can significantly decrease fasting glucose levels and improve glucose tolerance,...

Tryptophan

Tryptophan is an essential amino acid, sold as a supplement in its own right as it is a very effective sleep aid. Consumed in gram amounts before bed, tryptophan affects the neurotransmitter serotonin, which induces sleep. Most protein foods don't contain very high amounts of tryptophan, but levels are relatively higher in carbohydrate rich foods. Milk is quite high, which is why the oldwives remedy for insomnia is a glass of milk at bedtime. Tryptophan as a supplement became banned in the late...

Off Season Bulking up Bodybuilding

This next meal plan Figure 6 is meant for the experienced competitive bodybuilder who has already built a great physique. Following a cutting cycle, e.g. for a competition, he she may wish to bulk up a bit and pack on quality weight. This will mean holding a little body fat, but still staying in reasonably good condition, and, I wouldn't recommend much more than bulking up to one to one and a half stones 14-21lbs 6-11kg over competition weight. This meal plan is only suitable for an individual...

Pregnenolone

This is marketed as another testosterone booster, as it is a precursor in testosterone synthesis. The problem is that pregnenolone is also a precursor to other steroid hormones, including progesterone, cortisol and aldosterone, all of which are disadvantageous to a bodybuilder. Which hormone pregnenolone ends up as is governed by the pituitary gland in the head, via negative feedback. If there is no stimulus for testosterone production, then testosterone will not be produced from the increased...