VeeFitness

Bringing you the latest in health and fitness


Leave a comment

Garlic Goodness


Garlic provides numerous health and physique benefits. Not only does it enhance heart health, but research shows that it aids fat burning, can help to lower the catabolic hormone cortisol, and concomitantly raise testosterone levels. Recent research suggests that garlic can actually boost nitric oxide levels (NO).

Researchers from the university of Adelaide (Australia) gave 50 patients with treated but uncontrolled high blood pressure wither a garlic supplement containing 960 milligrams of aged garlic or a placebo everyday for 12 weeks. They measured the subjects’ blood pressure at the start and every four weeks thereafter. The researchers reported in a 2010 issue of the journal Maturitas that the group supplementing with the garlic had a drop in pressure which was on average 10mm hg (pressure units) lower than in the placebo group. The scientists concluded that this was likely to be due to garlic’s ability to boost NO levels, which relaxes blood vessels and causes a reduction in blood pressure. This relaxation in the blood vessels also increases blood flow to the muscles, which is critical for energy and for producing a muscle pump during workouts, as well as aiding recovery and muscle growth.

The researchers suggested that cooked garlic would not be as effective as a garlic supplement because heat destroys the active ingredient, allicin. So go with garlic supplements and take about 200-1000mg with your pre-workout shake. To maintain higher NO levels throughout the day, also consider taking a dose in the morning and late at night.


Leave a comment

Plasma Protein for Recovery


You are familiar with whey and casein, as well as soya, and probably other vegetable protein powders, such as rice and pea protein. But plasma protein powders are fairly new to the market.

Plasma (also known as serum) protein starts with blood, typically from cows. The red blood cells are removed and the remaining liquid is plasma, or serum if the blood-clotting factors are removed. This liquid is spray-dried and ground into a fine powder that is more than 90% powder. Most of that is from albumin, which is the major protein in blood and is responsible for carrying certain hormones and maintaining blood volume, and from immunoglobulins or antibodies, which fight off foreign invaders in the body. Taking plasma protein can boost your immune system, which can help prevent you getting sick or help you recover quicker from an illness. In fact, University of Barcelona researchers reported that rats infected with the Staphylococcus aureus bacterium, that were given plasma protein powder, produced more anti-inflammatory and fewer inflammatory agents than rats given regular milk proteins, and thus had a better capacity to recover from the infection.

To prevent illness from derailing your training, especially during the flu season, choose plasma (or serum) protein that supplies at least 40% immuniglobulins and add about 10 grams to your pre-workout and post-workout protein shakes. Also add 10 grams to other shakes you have throughout the day.


Leave a comment

Whey Protein Isolate (WPI)


High quality whey protein isolate should be the top priority supplement for everyone at all levels of training. WPI is ideal for bodybuilders because it is low in fat and carbohydrates and has a very high amino acid content. Supporting research has accumulated over the past 20 years showing that ingestion of whey protein isolate ensures a sustained steady stream of amino acids that enter the blood quickly. The resulting rush of branched-chain amino acids and glutamine make WPI a potent anabolic activator and powerful anti-catabolic agent. Research has unequivocally illustrated that ingesting whey protein isolate before training and immediately post-workout results in more rapid increases in strength and muscularity. After training, WPI has shown to increase growth hormone release as well as augment insulin sensitivity and insulin-like growth factor 1 (IGF-1) secretion, all of which create the perfect anabolic environment for growth and recovery.

Before your workout drink one shake contacting 30-40 grams of WPI 30 minutes before training.

After your workout drink an additional shake containing 30-40 grams of WPI immediately after training.


Leave a comment

Missing Meals


Whether you cook each night or once per week, have all your meals ready in advance so you can pack a coolbox and head off for your daily journey. You must never miss meals, because you body needs a constant supply of nutrients to support recovery and growth. Generally, you need 1.5 grams of protein per pound of bodyweight and for carbohydrates you should start between 2 and 2.5 grams, but over a period of time this can be increased to 4g, depending on your fat gain and how you respond to the increase in your calories. Also ensure you are drinking adequate amounts of water. Have these between meals, and not too much during as it can decrease hunger, causing you to eat less.


Leave a comment

Should Creatine Be Taken With Grape Juice To Spike Insulin?


Grape juice contains a high level of fructose. Fructose is one of the worst carbohydrate sources for bodybuilders, especially in things like fruit juices. Specifically spiking insulin post-workout can actually be detrimental. Post-workout, starving muscles are wide open to receiving nutrients for repair and growth, and when we flood our bodies with simple carbohydrates the muscles quickly slam the door shut. Consuming BCAAs, protein and some fat is preferential immediately following a workout.