Alkaline diets linked to greater muscle mass

Most of us are confused about the ideal combination of protein, carbohydrates and fats in the diet for promoting muscle mass and minimizing fat. It seems as though every week we see a new study that provides contradictory information. Just when you thought you were totally confused about the ideal bodybuilding diet, scientists from Tufts University muddied the water even more. They found that high acid diets might cause muscle wasting. Protein and cereal grains produce acids such as sulfuric acid, while fruits and vegetables generate alkaline chemicals such as potassium and bicarbonate. Older adults who consumed more grains and meat and fewer fruits and vegetables had lower levels of potassium and ess muscle mass. Those eating more fruits and vegetables had the highest levels of lean body mass (fat-free weight).

We don’t know if these results apply to young, healthy bodybuilders, but eating plenty of fruits and vegetables is an important part of a healthy lifestyle. (American Journal Clinical Nutrition, 87: 662-665, 2008)

Twenty-five years ago, it was not unusual for bodybuilders to drink shakes containing 10 raw eggs mixed with protein powder and whole milk. Blood cholesterol often went through the ceiling- not to mention an increased risk of salmonella poisoning. Recent studies from Harvard and Japan showed no link between heart attack, stroke and egg consumption. Just when you thought it was safe to eat an omelet every day, a new study showed otherwise. The physician’s health study of more than 21,000 men showed that eating more than seven eggs per week increased the risk of premature death by 23 percent. Egg consumption was not related to heart attacks or stroke. However, eating an egg a day increased the death rate by 100 percent in men with diabetes. Egg eaters were more overweight, exercised less smoked more and had higher blood pressure, so it’s difficult to say whether eating eggs is bad for the health or if their results were coincidental. (American Journal Clinical Nutrition, 87: 799-800, 2008)

Men who eat red meat, consume few vegetables and don’t drink alcohol have an increased risk of prostate enlargement. The prostate is a golf ball-sized gland located below the bladder that wraps around the urethra (the tube that delivers urine from the bladder to the outside). It adds fluid to semen and increases semen ejection pressure during ejaculation. Prostate enlargement causes frequent nighttime urination, urinary tract pain, urgent painful painful frequent burning urination, a weak urine stream, erection problems, premature ejaculation and increases the risk of prostate cancer. Scientists from the Fred Hutchinson Cancer Research Center, Seattle found that 33 men per 1000 men develop prostate enlargement. High intake of fat, red meat and polyunsaturated fats increased the risk by 31 percent or more, while consuming two alcoholic beverages per day or four servings of vegetables per day decreased the risk by 30 percent or more. There was no link between supplemental vitamins and a reduced risk of prostate problems. You might prevent prostate trouble as you age by eating diets low in fat and red meat and high in vegetables. Regular, moderate consumption of alcohol appears to be part of the healthy lifestyle. However, alcohol increases the risk of accidents and violence, so problem drinkers should abstain. (American Journal Epidemiology, 167: in press; published online February 7, 2008)

Coenzyme Q10 is a vitamin-like chemical that helps supply energy to the cells. Some athletes experience coenzyme Q10 depletion during training and might benefit from supplements. Baylor University scientists increased short-term sprint exercise capacity on a stationary bike (Wingate test) following ingestion of 100mg of fast-melt coQ10 supplement. However, consuming the supplement for 10 days had no long-term effect on performance. A Japanese study found that coenzyme Q10 (100 or 300 milligrams per day for eight days) improved performance and reduced perception of fatigue during intense endurance exercise and interval training. The larger dose produced the greatest effects. Coenzyme Q10, particularly in doses of 300 milligrams per day, might prevent fatigue and boost performance during intense sprint exercise, but we need more research before we can recommend it as an effective performance-enhancing supplement. (Journal International Society Sports Nutrition, 5: published online March 4, 2008)

Cells use amino acids to make new proteins, but amino acids do a lot more than build proteins. Amino acids activate signaling proteins in muscles that turn on protein synthesis and increase muscle fiber size. Muscle tension, blood levels of amino acids (particularly leucine) and insulin are key factors triggering muscle growth. They activate signaling pathways inside the cells that promote protein synthesis in the muscles and modify muscle protein breakdown, remodeling and repair. Chemicals called ribosomal protein S6 kinase and the target of rapamycin (mTOR) are important cell signaling molecules that are sensitive to small changes in energy status and are major forces in protein synthesis. They work like biological computer programs to line up amino acids needed to produce new muscle tissue. Micah Drummond and Blake Rasmussen from University of Texas Medical Branch, in a review of literature, concluded that after weight training, feeding a supplement high in leucine-rich essential amino acids and carbohydrates activated protein signaling molecules that promoted protein synthesis and muscle growth. Bodybuilders should consume carb amino acids supplements high in leucine before and after training to maximize protein synthesis. (Current Opinion in Clinical Nutrition and Metabolic Care, 11: 222-226, 2008

Low-carbohydrate, high-protein diets speed fat loss and maintain muscle mass, so they are popular with bodybuilders. The diets cause rapid weight loss, but can increase the risk of heart disease by promoting whole-body inflammation and reducing levels of HDL-cholesterol (the good cholesterol). Researchers from the University of Connecticut at Storrs, led by josephs Ratliff, found that eating eggs as part of a low-carb diet increased HDL-cholesterol and reduced chemical measures of inflammation. Eggs also increased levels of adiponectin, which is an important marker of blood sugar control. Eggs are high in cholesterol, so they have been on the “don’t eat list for more than 30 years. Recent studies found that eggs are good sources of high-quality protein and supply important antioxidants that fight dangerous free radicals (linked to aging, depressed immunity and heart disease), but do not cause increased levels of LDL-cholesterol (bad cholesterol). Include eggs in your diet, particularly when you are eating low carbohydrates, high-protein foods. (Nutrition & Metabolism, published online February 28, 2008)

 

Tilapia is unhealthy for you

Eating fish containing high levels of omega-3 fatty acids reduces the risk of heart attack and heart-related sudden death. The risk of heart disease decreases by 7 percent for every 20 grams of fish consumed per day. This information has caused explosive growth in the fishing industry. Unfortunately, people are gravitating toward less healthy farmed fish, such as tilapia, because they are inexpensive. A wake forest University study found that farm-raised tilapia is high in arachidonic acid, an omega-6 fatty acids, which causes inflammation linked to heart disease, blood vessel damage and cell aging. To make matters worse, tilapia contains few heart-healthy omega-3 fatty acids, which is one of the reasons for eating more fish in the first place. Fish high in omega-3s include mackerel, lake trout, herring, sardines, albacore tune and salmon. The take-home message is that fish is good for you-as long as you eat the right kind. (Journal American dietetic Association, 108: 1178-1185, 2008)

Many bodybuilders take leucine supplements to build muscle mass and prevent atrophy. This makes sense because this key amino acid is an important signaling chemical that turns on protein synthesis and suppresses protein breakdown. As with most things in life, moderation is the key. Brazilian researchers, in a review of literature, concluded that the optimal intake of leucine was different in anabolic (building) and catabolic (breakdown) states. In catabolic states (i.e., after surgery or traumatic injury) high doses of leucine prevent protein breakdown, but have little effect on protein synthesis. Conversely, low doses improve muscle protein synthesis, but have little effect on protein breakdown. These observations might apply to over trained athletes or bodybuilders preparing for a contest. Conversely, leucine promotes muscle protein synthesis and prevents breakdown in rested athletes. The optimal leucine dose for bodybuilders depends on training status and might be different when building mass than when cutting for a contest. The authors made a very important point: optimal nutrition for sports varies with training status, health, age and gender. (Nutrition & Metabolism, 5:20, 2008; published online)

Soldiers and bodybuilders often train extremely hard while consuming low-calorie diets. High-energy expenditure and low energy intake causes rapid fat loss, but also triggers muscle atrophy and decreased levels of anabolic hormones. A study from the United States Army Research Institute of environmental Medicine in Natick, Massachusetts led by Joseph Alemany found that protein intake (i.e. 0.5 or 0.9g of protein per kilogram bodyweight per day had no effect on IGF-1, free or total testosterone (anabolic hormones), and fat and muscle loss in soldiers participating in an eight-day military exercise. The soldiers exercised intensely for long hours and got little sleep or food. Soldiers in both groups experience large decreases in IGF-1 and testosterone. The study showed that nutritional intervention could not make up for the extreme physical challenges of prolonged, intense exercise. Boot camp-type training is not the best road to success for bodybuilders. (Journal Applied Physiology, 105:58-64, 2008)

Americans eat about 300 more calories per day than they did 25 years ago-mostly in the form of high-sugar drinks and processed foods. We are also in the midst of an obesity and diabetes epidemic that seems to have no end in sight. Is there a relationship between the consumption of high-sugar foods and our creeping waist-lines? Australian researchers found that eating high-sugar foods (glucose or white bread) increased chemical markers of inflammation three times greater than eating complex carbohydrates (pasta). The subjects were lean, healthy, young adults, so the negative affects might have been even greater in obese people with diabetes. Diets high in simple sugars promote cell inflammation, which might increase the risk of chronic diseases such as diabetes and coronary artery disease. (American Journal of Clinical Nutrition, 87: 1188-1193, 2008)

Most guys pop a Viagra or Cialis pill when trying to put a little lead in their pencil. Maybe they should eat a cold slice of watermelon. According to scientists from Texas A&M University, watermelon contains citrulline, which helps relax blood vessels in the penis and promote erections. It works like a natural Viagra by increasing the secretion of the blood flow-regulating chemical nitric oxide (NO). NO plays a vital role in sexual performance, adaptation to exercise, prevention of heart disease and diabetes and maintenance of normal energy levels. Watermelon is also one of the best immune-boosting foods on the planet. Its high lycopene and beta-carotene content fights free radicals produced naturally during metabolism that are linked to aging, heart disease and immune system breakdown. Watermelon helps prevent obesity and insulin resistance and is an important part of a well-balanced diet. (Science Daily, July 1, 2008)

Prostate cancer is the second-leading cancer-related cause of death in men in the United States. Each year the disease kills nearly 30,000 men and physicians diagnose nearly 200,000 new cases. The incidence of prostate cancer varies greatly around the world. It is more common in the United States and Europe than in Asian countries, which suggests that lifestyle differences might influence who gets the disease and who survives it. Researchers from the University of Texas Anderson Cancer Center in Houston reported that prostate cancer was more likely to progress in men who ate foods high in saturated fats, such as steaks, burgers, ice cream, mayonnaise and salad dressing. Following prostate cancer surgery, obese men who ate high saturated-fat diets were free of prostate cancer for an average of 19 months, while lean men following low-fat diets were free of the disease for an average of 46 months. This study is more evidence of the importance of healthy diet in promoting health and preventing disease. (International Journal of Cancer, 122: 2581-2585, 2008)

Back in the 1950s, the bacon-and-egg breakfast was standard fare. That changed as scientists linked high blood cholesterol with an increased risk of heart attack. Eggs are high in cholesterol, so they have been on the “don’t eat” list for more than 30 years. That’s changing. Several well-controlled scientific studies found that egg consumption was not related to the risk of heart attack or stroke. Eggs are good source of high-quality protein, supply important antioxidants that fight dangerous free radicals (linked to aging, depressed immunity and heart disease), but do not cause increased levels of LDL-cholesterol (bad cholesterol). Eating eggs as part of a low-carb diet increased HDL-cholesterol and reduced chemical measures of inflammation. Eggs also increased levels of adiponectin, which is an important marker of blood sugar control. Many health experts, however, recommended that people with high blood pressure or diabetes should limit weekly egg intake to four or less. (Health.msn.com, July 22, 2008)

Soft-drink serving sizes are four to six times larger than in 1970. The addition of high-fructose com syrup (HFCS) to soft drinks makes them high-calorie, low-nutrient foods. The high-fructose loads from HFCS are processed by the liver and end up largely as triglycerides (fats) stored in the fat cells, which promotes obesity. Many scientists blame the current obesity epidemic on the high intake of HFCS. A University of California, Davis study led by Peter Havel, found that overweight adults gained abdominal fat when 25 percent of their calories came from fructose. Subjects given glucose gained the same amount of weight, but it was more evenly distributed throughout the body. Abdominal fat deposition increases the risk of heart attack, diabetes and high blood pressure. Fruits and vegetables containing fructose are healthy foods because they are high in volume and nutrients and low in calories. Fructose in HFCS is highly concentrated, difficult to metabolize and promotes obesity and heart disease. (Paper presented at Endocrine Society Annual Meeting, June 2008)