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Recent Bodybuilding Articles

Athletes Recipes: Tuna & Cheese Melts

tuna & cheese melts
Ingredients
6 ounce can of tuna, 1 egg white (stirred beaten), 2 tablespoons of oatmeal (USA tablespoons, UK you need 4 TS), 2 tablespoons of diced onion, 1/4 teaspoon of garlic powder, 2 teaspoons of mozzarella, some salt and pepper.

Preparation
Throw all the ingredients (except the mozzarella) into a bowl. Heat the pan, spray with non stick spray (you can use olive oil if you want). Make 2 patties by just dumping half the mixture into each pile and sort of shape it much as you want to.Cook one side until brown (not long) then turn , when the second side is nearly done, sprinkle cheese over it. (I have used plain old cheddar cheese instead of Mozzarella and it still works fine, but Mozzarella seems better. Place under grill for about 1 minute tops to melt the cheese. You can then serve with your choice of carbs, potatoes, oven-chips/fries etc or a just a good salad.

Nutritional Structure
Calories :145
Protein (g) 25.5
Carbohydrates (g) :4.5
Fat (g) : 2

The Role Taurine In Our Health

taurine
Amino acids such as glutamine, arginine and perhaps tyrosine seem to get most of the attention in sports nutrition circles. One amino acid that may be being overlooked is taurine.

Taurine is a ubiquitous non-essential amino acid found throughout the human body, similar to glutamine. It’s considered non-essential because the body can make taurine from the amino acids methionine and cysteine with the help of vitamin B6.

Taurine may be non-essential and ubiquitous in the human body, but that does mean taurine does not have some potentially interesting effects that athletes may benefit from. Although taurine is listed as being non-essential, it should probably be listed as conditionally essential, which means under certain circumstances, it becomes essential to the human body.

Much of taurine’s exact role in human biology is still being elucidated, but what has been looked at is compelling. Taurine is intimately connected with cell volume, blood pressure, insulin metabolism, the ability of muscles to contract correctly and hundreds of other functions known and yet unknown.

For example, there is a steady decline in taurine levels as we age, which may lead to a host of problems. One study that rats fed taurine at 1.5% of calories found taurine supplementation blunted age-related declines in serum IGF-1, an important anabolic hormone essential to muscle growth and protein synthesis.

Another study found that supplemental taurine in aging rats corrected the agerelated decline in the ability of the rats muscle to contract. The study suggested that an age related decline of taurine content could play a role in the alteration of electrical and contractile properties of muscles observed during aging and that supplemental taurine corrected the decline.

Another exciting area of research for taurine is its possible role in managing diabetes and improving insulin sensitivity. Several studies in both rats and humans suggest taurine can play a role in improving several indices of diabetes, such as insulin metabolism, high cholesterol levels and high blood pressure, as well as others and diabetics appear to be chronically low in taurine.

For example, one study found Taurine attenuated hypertension and improved insulin sensitivity in rats made insulin resistant by a high fructose diet. Treatment with 2% taurine put in the rats drinking water prevented the blood pressure elevation and attenuated the hyperinsulinemia (high insulin levels) in fructose fed rats and prevented the large spike in glucose levels in response to an oral glucose load. The study concluded, “thus, taurine supplementation could be beneficial in circumventing metabolic alterations in insulin resistance.” Several studies have found this effect in rats fed taurine and made diabetic.

One human study looked at the ability of taurine to prevent blood platelet aggregation or “sticky” blood cells in diabetics. This is important because “sticky” blood platelets are related to the development of heart attacks and is a particular issue to diabetics. The study found that supplemental taurine made the diabetic’s blood aggregation or “stickiness” equal to that of healthy controls.

So what use does taurine have to athletes and healthy people? Well again, as is so often the case, human studies in healthy athletes are lacking, so it’s difficult or near impossible to make solid recommendations at this time. Taurine might be a great supplement to healthy athletes or it may only work in those populations who chronically lack taurine in their tissues, such as the aging, diabetics and others.

One thing is for sure, as with pretty much all amino acids, multi gram doses will probably be needed for any effect and any product that sprinkles in a few milligrams will be of little use to the buyer. It would be great if we had solid data showing some positive effects in athletes.

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Prunus Mume

It seem like a difficult name to pronounce. This name sounds an awful lot like prunes. But this stuff is interesting. Prunus mume is also known as Chinese plum or Japanese apricot. In this study, scientists looked at the effects of Prunus mume extract on exercise-induced fatigue recovery in a trained rat model.

prunus mume
Male rats were raised either on a control diet (EC) or on diets supplemented with 0.15 percent (0.15EP), 0.3 percent (0.3EP), or 0.9 percent (0.9EP) Prunus mume extract for four weeks.They then did some exercise testing of these little rodents. Compared to that in EC (control) rats, serum lactate levels were significantly lower in rats fed 0.15 percent or higher levels of Prunus mume extract.

Dietary supplementation with the Prunus mume extract significantly elevated hepatic and muscle glycogen concentrations of the rats after the exercise. Prunus mume extract significantly reduced lactate dehydrogenase activity and increased citrate synthase activity in the skeletal muscles of the rats immediately after the exercise loading. What does all this metabolic effects mean? Well, taken together, these results indicate that the Prunus mume extract administered during endurance exercise training may enhance the oxidative capacity of skeletal muscle and may help promote the use of fat as a fuel during exercise.4 So, there you have it: Chinese plum helps you burn fat., as well as its extract.

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Female Fitness: Face Training

face training
This is a four‐step process.

Pull hair up in a ponytail before you start so you don't miss any parts.

1. First, prep skin by gently cleansing and exfoliating. Skip moisturizer, which may interfere with the tanner. Again, apply no creams on the face.

2. Step two: Apply under eye cream. According to major make up artists, you want the color of your skin to be lighter under the eyes; it makes you look younger.

3. Step three: blend a few drops of self‐tanner and equal parts moisturizer in the palm of your hand then apply over face and neck. You only want to go one shade darker than your natural color.

4. Step four: Let color develop for three hours then follow up with a sweep of bronzer on forehead, cheeks and nose ‐ areas where the sun naturally shines.

Don't forget: Smooth remaining tanner over earlobes and upper ears. You don’t want white ears and a darker face! Wash hands thoroughly and most importantly, don't skip the sunscreen!

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Testosterone Supplements Decrease Abdominal Fat In Aging Men

Andropause— a gradual decrease in blood testosterone and biological­ly available free testosterone— is a significant health issue in aging men. It is linked to heart disease, type 2 diabetes, depression, loss of muscle and bone mass and decreased sexual performance. It is not as obvious as menopause (per­manent cessation of menstruation in women), so many physicians don’t consider it a significant health issue.

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Landmark studies found that aging men increased muscle mass, decreased fat and improved quality of life from testosterone supplements. Australian scientists showed that aging men (55 and older) decreased abdominal fat and increased muscle mass without side effects following 12 months of low-dose testosterone therapy (nighttime testosterone patch). Abdominal fat deposition is part of the Metabolic Syndrome— a group of symptoms linked to heart disease that include insulin resist­ance, high blood pressure, abnormal blood fats, type 2 diabetes, inflam­mation and blood-clotting abnormali­ties. This was another study show­ing the benefits and low risk of testosterone therapy in aging men.

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Build Your Muscles Quickly

build muscles
Anyone who feels healthy and wants to build muscles can do it easily, if they exercise regularly and eat rich diet that contains excessive quality proteins. Always allow your muscles to relax and commence your exercise with light weights. The things you will need to build muscle quickly are Barbells, Dumbbells and protein supplements.

Have protein rich healthy breakfast every day morning. The food you eat must be rich in proteins. You can also whole-grain breads rich in carbohydrates that give energy to your body. Why we go for protein rich food is that it keeps a stable blood glucose level. It helps in building muscle quickly. Having proteins alone will not be sufficient. Your diet should be a balanced one which covers fruits, vegetables, meat and grains.

Initially start working with free weights like barbells and dumbbells. Lifting weights exerts pressure on the existing muscle tissues which in turn helps you to build muscle quickly. You will definitely find a change if you keep practicing the right kind of exercises. Exercise machines also help you strengthen and enlarge your muscles but if you want to build muscle quickly you have to go for free weights only.

Squats, pushups and pull ups can help you in achieving your target body shape quicker. These exercises will also help you build your muscles but not as effective as free weights. But they will provide very good shape to your muscles. But if you use the same weight and do same number of repetitions in all your workouts, your body cant grow. So to build muscle quickly you must increase the weight or number of repetitions you are lifting at regular intervals.

Do not go for supplements that have not been in the market for more than a year. Dont get impressed by the advertisements without testing the supplements. Make sure you include few items in your diet such as fish oil capsules ad multivitamins.

Drink plenty of water. Getting enough water is important for maintaining energy levels. You should drink 8 to 12 glasses of water every day. Take rest after you complete your exercise. Especially when you are a beginner you will require complete rest without giving too much strain to your muscles. Muscles will grow only when you take rest. Here rest means having a good sleep. If you work with more heavy weights everyday it may lead to injury to the muscles.

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