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Latest clinical journal research tips for men's muscle and fitness

Posted by attackrabbit on Jun 28th 2010

Best cheap supplements to try according to CAM clinical evidence: quercetin and GABA. ~$5-10 a bottle at Herb Mart for 100 capsules each. http://www.stemulite.com also has a “who’s who” list of CAM compounds in its ingredients and it’s worth checking out, though it’s a bit pricey. Take quercetin after workout and whenever you’re sore (it’s a powerful herbal antiinflammatory that improves muscle regrowth) and take GABA once during the day while resting and once again immediately after workout. 3g of GABA quadruples GH levels.

In 2007 I did a master’s thesis on CAM (complementary and alternative medicine) techniques, and one of the areas I studied was muscle & fitness. Just in the past few weeks I’ve been brushing up my “top 10” list, all derived from current primary clinical research and much of it published at www.pubmed.gov. Most people rely on a combination of marketing-influenced fitness magazines and hearsay for their diet and exercise practices—I try to go straight for the scientific, clinical evidence.

http://www.ergo-log.com/milkcola.html – An advisement against drinking cola, at all, if you want to gain & maintain muscle.

TOP TEN TIPS FOR LEAN MUSCLE GAIN

* Post-Training Meditation – http://www.ergo-log.com/meditationhormones.html * Have lean protein for breakfast: eggs, steak, yogurt and/or a protein shake * Stock low-fat, low-carb, protein rich foods and snacks such as yogurt, milk, hard-boiled eggs, lean marinated chicken breasts and unprocessed, unsalted nuts – make your own trail mix with almonds, cashews, pecans, walnuts, dried fruits and yogurt or dark chocolate bites. Don’t let your baseline blood sugar trough while you’re recovering from workouts; keep feeding the furnace with protein. * Drink milk and fresh-brewed green tea instead of colas, soft drinks or alcohol. “Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks.“http://www.ncbi.nlm.nih.gov/pubmed/19234590 and http://www.ncbi.nlm.nih.gov/pubmed/19597519 – green tea catechins effective for improving weight management in humans * Use a twice-daily combinatorial protein and ALA supplement offset from workout times (i.e., morning and night) but drink creatine solution during resistance training * Take quercetin to reduce post-workout inflammation and boost mitochondrial biogenesis: http://en.wikipedia.org/wiki/Quercetin * Take 3g of GABA after resistance training times, and again during the day to boost GH levels – http://www.ncbi.nlm.nih.gov/pubmed/18091016 * Use clinically proven, evidence-based weightlifting techniques including muscle confusion, eccentric loading and optimal intensity for maximum ROI * Consider the positive mind-body, pain reduction and flexibility improving effects of post-workout massage: you can buy these services or enter a free, quid-pro-quo arrangement with a workout partner after studying how to massage on a website, and with a little trial and error * Keep up-to-date about muscle and fitness by bookmarking the best, most objective online sources (PUBMED, etc.) and mix in alternatives such as hemp protein, vibrational and TENS/EMS techniques (http://www.medword.com/MedwordStore/PCP/EMS_truth.html and http://www.integrityresearchinstitute.org/Bioenergetics.html ) from time to time to see whether you get good results

Works Cited

Diet and Nutrition

http://www.ergo-log.com/milkcola.html – Colas suppress, but milk increases, IGF-1 expression
http://www.ncbi.nlm.nih.gov/pubmed/20190352 – Quercetin and athletic performance
http://www.ncbi.nlm.nih.gov/pubmed/19927026 – Quercetin and mitochondrial biogenesis
http://www.ncbi.nlm.nih.gov/pubmed/19211721 – Quercetin increases brain and muscle
http://www.ncbi.nlm.nih.gov/pubmed/19924010 – Study suggests altering ratio of carb vs protein to favor protein in supplements
http://www.ncbi.nlm.nih.gov/pubmed/19777799 – Argenine post-exercise supplementation
http://www.ncbi.nlm.nih.gov/pubmed/19713429 – NSAIDs suppress muscle growth
http://www.ncbi.nlm.nih.gov/pubmed/19706374 – pre-workout creatine supplementation improves strength
http://www.ncbi.nlm.nih.gov/pubmed/19699838 – moderate consumption of high-grade protein is optimal for improving muscle growth
http://www.ncbi.nlm.nih.gov/pubmed/19657294 – all things in moderation: high dose antioxidants may inhibit muscle recovery
http://www.ncbi.nlm.nih.gov/pubmed/19628107 – time-divided protein supplementation (not concurrent with workouts) is indicated for optimal lean muscle gain
http://www.ncbi.nlm.nih.gov/pubmed/17679046 – colostrum protein may be marginally superior to whey for fat free gains
http://www.ncbi.nlm.nih.gov/pubmed/19403955 – combining linoleic acid, creatine and whey protein beneficial for lean mass gains during resistance exercise
http://www.ncbi.nlm.nih.gov/pubmed/12560406 – creatine beneficial for strength and lean muscle gains in older adults
http://www.ncbi.nlm.nih.gov/pubmed/18708688 – creatine supplementation during resistance training increases IGF-1 concentration in healthy men
http://www.ncbi.nlm.nih.gov/pubmed/18661258 – Regular protein intake close to workout is advantageous for muscle hypertrophy
http://www.ncbi.nlm.nih.gov/pubmed/19656392 – NOShutgun – thumbs up
http://www.ncbi.nlm.nih.gov/pubmed/15310736 – Drink milk after resistance training
http://www.ncbi.nlm.nih.gov/pubmed/18091016 – Take GABA around resistance training times
http://www.ncbi.nlm.nih.gov/pubmed/18981485 – Oral ghrelin – Over 12 months, the ghrelin mimetic MK-677 enhanced pulsatile growth hormone secretion, significantly increased fat-free mass, and was generally well tolerated

Technique

Vibration: improves musculoskeletal constitution and immune function … small trampolines, mountain biking, calisthentics and plyometrics combinatorial programs like P90X, Tae-Bo, martial arts training and vibrational plates best
http://www.ncbi.nlm.nih.gov/pubmed/16939405 – vibration and musculoskeletal fitness (women)
http://www.ncbi.nlm.nih.gov/pubmed/15233550 – vibration and musculoskeletal fitness (men)
http://www.ncbi.nlm.nih.gov/pubmed/17604558 – electroacupuncture and muscular strength (TENS)
http://www.ncbi.nlm.nih.gov/pubmed/14718904 – TENS and calf muscle
http://www.ncbi.nlm.nih.gov/pubmed/6151789 – TENS and athletic performance
http://www.ncbi.nlm.nih.gov/pubmed/20029520 – high-intensity interval training
http://www.ncbi.nlm.nih.gov/pubmed/19937450 – strength training with eccentric load (define)
http://www.ncbi.nlm.nih.gov/pubmed/19826309 – optimizing exercise intensity for muscle growth
http://www.ncbi.nlm.nih.gov/pubmed/16118294 – massage increases muscle flexibility
http://www.ncbi.nlm.nih.gov/pubmed/16802248 – TENS/EMS and explosive strength with plyometric training
http://www.ncbi.nlm.nih.gov/pubmed/18461103 – Combine resistance and plyometric training for best results