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L-Alanyl-L-Glutamine
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What is L-Alanyl-L-Glutamine? (also known as Glutamine Dipeptide) L-alanyl-L-glutamine as the name suggests is a dipeptide made up of the amino acids, alanine and glutamine. L-alanyl-l-glutamine...
Forskolin
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Learn more about forskolin, an interesting ingredient which may have a wide range of health applications including weight loss.
Nitric Oxide Supplements
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Nitric oxide supplements have been quite the buzz for some years now, particularly in the bodybuilding community. This is largely because an increase in nitric oxide is correlated with a better 'pump'
Iron
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Iron is an essential trace mineral. There are many benefits of iron for the bodybuilder and athlete. Iron is needed for optimum performance, immune function, mental function, and thermoregulaion...
Evodiamine
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What is Evodiamine? Evodiamine is a chemical compound extracted from a particular species of tree and is said to possess antiobesity effects along with anti-inflammatory and anti-infectious...
Betaine
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Betaine, also known as trimethylglycine is an important naturally occurring amino acid in the body that has a variety of functions. It is most well-known for its function as an osmolyte...
DMAE
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What is DMAE? DMAE or dimethylaminoethanol is an organic compound that has been around for a couple of decades for both industrial and pharmaceutical purposes. Better known as Deanol in European...
Food Cravings & Low Calorie Diets
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Food cravings…you wouldn't be human if you haven't experienced these from time to time. What's more, they are often seen as one of the primary factors affecting strict adherence to special diets...
Saw Palmetto (Serenoa repens)
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Saw Palmetto is a small palm tree, containing an extract that has been traditionally used to treat a variety of urinary and reproductive issues. It has been common used by doctors in Italy and...
Choline
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What is Choline? Choline is considered an essential nutrient for everyday health and must be consumed in the diet or as a supplement. It is usually grouped with the B vitamins and has several...
Artificial Sweeteners & Cancer
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Artificial sweeteners are found everywhere, from the humble chewing gum to a huge range of bodybuilding supplements. Consequently, it would be nice to know whether or not all this is actually bad...
Amino Acids
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What Are Amino Acids? Amino acids are essentially the building blocks of protein, which are required for many important functions and processes within the human body. There are 22 standard amino...
African Mango
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What is African Mango? African Mango, also known as Bush Mango or Irvingia is a native mango species to Africa and Southeast Asia. The trees themselves are valued for their mango like fruits as...
Raspberry Ketones
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Raspberry Ketones The smell of raspberries brings back memories of pavlova and cough syrup. While everyone has different opinions of raspberries, there is no doubt that it is fast becoming a...
Vitamins and Minerals
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We've all heard about them and how good they are for us and most of us take the odd multivitamin, but as our food system changes as well as the environment around us, there might be a need to get...
Prebiotics & Probiotics
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Both prebiotics and probiotics help to increase the numbers and health of the good bacteria that live in your gut. This results in a few potential health effects, the best well known of such is...
Reduce Stress for Muscle Gain
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We often talk about incorrect eating and/or insufficient sleep that has a negative effect on mass building and fat loss, however there is another component that plays a role – and that is stress....
Post Workout Nutrition for Recovery
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Protein combined with carbohydrate after endurance exercise can enhance glycogen replenishment but recent studies show both the source and degree of hydrolysis of protein affect glycogen replenishment
Minerals: The Basics
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Minerals are a group of unrelated organic compounds that are required for life. This article will have a look at some basic mineral nutrition, and how they may help you achieve your bodybuilding goals
Choosing the Best Protein Supplement
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Eager to know what protein supplement is best for you? There are a lot of ways to answer this question but one important aspect is the quality of the protein and how it is extracted and manufactured.
Vitamins: The Basics
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Vitamins are a group of unrelated organic compounds that are required for life. This article will have a look at some basic vitamin nutrition, and how they may help you achieve your bodybuilding goals
Supplement Use
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There are countless people that use supplements, so you are definitely not alone out there. Maybe something of interest to know is what other, like-minded people out there, are taking...
Muscle Soreness
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You all know the feeling. After a long, hard, intense session at the gym, your muscles fatigued after being hammered rep after rep. You felt like you’ve had a really excellent session, but you...
Best Pre-Workout Supplements
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Pre-workout supplements are quite the buzz of late. Accordingly, there is no shortage of pre-workout supplements to choose from. So how does one go about choosing the right one?
Fat Burner Ingredients
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Research has shown humans carry considerable amounts of brown fat. However, it is only activated in response to cold in certain individuals. Nutraceuticals may be another avenue to activate brown fat.
Hydrolysed Whey with BCAA Dipeptides
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A series of recent studies by Japanese researchers suggests that the high content of branched-chain amino acid-containing dipeptides in whey hydrolysate is key to its superior anabolic properties
Beta-Alanine
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A review of beta-alanine supplementation including key facts to maximise the benefits and minimise the side-effects of beta-alanine for training and competition.
Ketogenic Diet
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It can be said that the Atkins diet is a form of ketogenic diet. In this section we will look at how the ketogenic diet can be applied to bodybuilding and some things to look out for.
Omega 3 Benefits for Bodybuilders
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A recent series of studies show omega-3 supplementation can increase the muscle protein anabolic response to amino acids and improve muscle strength.
Raw Egg Protein & Bodybuilding
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My first recollection of raw eggs being used as a training supplement was when I first saw the original Rocky film. In the training montage, you can see an impoverished Stallone pounding a glass...
Citrulline and Strength Training
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There are multiple studies showing citrulline supplementation works in a variety of ways to improve exercise performance. But perhaps most important is the study proving its merit in strength training
Vitamin D
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Learn about Vitamin D and it's effects relating to Bodybuilding, Strength, Weight Training & Muscle Hypertrophy. How does it affect Testosterone Production, Fertility & performance. Traditionally...
Recommended Fibre Intake
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One type of nutrient that has weight loss properties, helps to prevent cancer and diabetes, regulates digestive health, and improves cardiovascular health is fibre.
Best Protein Sources
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Bodybuilders are notorious for having strict diets. It is commendable that they are able to maintain such discipline in food intake, but does that mean that they also have to miss out on variety?...
Carbohydrate Benefits
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There's many myths that exist when it comes to carbs, with many having divided views on just how much is appropriate. This article explores what intake is beneficial when it comes to carbohydrates.
Bulking Up
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Bulking Up - The Right Way One of the most common aims of avid trainers over the off season or during winter for the non-sports person is to bulk up and put on some mass before reducing their body...
The Best Protein Shake
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Whether you're a bodybuilder trying to gain lean muscle, someone trying to lose weight (fat) or someone struggling to maintain a healthy diet, there's plenty of protein shakes available to help you.
Healthy Tuna Recipes
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Healthy tuna recipes including a Fusion Salad, Tuna Patties and a Tasty Tuna Salad including easy to get get and wholesome ingredients.
Supplement Timing
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There has been a lot of attention on the idea of nutrient timing over the past decade or so and how it might be able to offer ergogenic benefits over that of the actual supplements themselves....
Can Chocolate be Healthy?
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Chocolate & Fitness Achieving a fit, healthier body requires exercise in the gym or wherever you train and it also means exercising some nutritional discipline. When it comes to the latter, there...
Irritable Bowel Syndrome (IBS) & Bodybuilding
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Irritable Bowel Syndrome (IBS) & Body Building About IBS IBS should not be confused with inflammatory bowel diseases (IBD). It is a functional disorder of the gut usually presenting with abdominal...
Advanced Carbohydrates Guide
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Most of us know that carbohydrates are an important and essential nutrient for us to consume on a daily basis to provide us with the energy we need. On top of that,...
Meal Planning
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Meal Planning Nutrition is vital and what many consider the largest factor in achieving your goals. However many of us forget this fact due to our busy work and social schedules coupled with...
Meal Frequency
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"Eat 5-6 meals a day. It’ll not only help you stay fuller for longer but it’ll also boost your metabolism." Now how many times have you heard this from a fellow trainer, magazine,...
Pregnancy Mythbusters
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Congratulations on taking the first step to a better and healthier pregnancy! While pregnancy comes with a whole smorgasbord of new concerns, the most important by far is your health. Your health...
Gluten Intolerance & Bodybuilding
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Gluten intolerance/Gluten Sensitive Enteropathy (GSE)/Coeliac Disease and Bodybuilding Coeliac disease (CD) is an autoimmune disorder with a genetic predisposition in which affected individuals...
Electrolytes in Sports
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Muscles move via electrical nerve conduction. In order to help promote nerve conduction, we need electrolytes. Electrolytes are simply substances containing a charge, either positive or negative...
Recommended Protein Intake Per Day
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Protein Kinetics - There is no lack of articles regarding the benefits of protein for health. But how much protein per day is right for you? This article shall give you the facts...
Training for Bulk vs Lean Muscle
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Many people believe that gaining muscle and losing fat together is the best approach to take. In fact, it's very difficult, and achieved rarely. Lets discuss training for bulk vs lean muscle training.
Hydrolysed Protein
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Hydrolysed Protein - Protein is by all standards one of the most, if not THE most important nutrient related to bodybuilding and muscular adaptations. The body will conserve...
Caffeine
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Tea or Coffee? Tea and coffee are two of the most widely consumed drinks in the world. But besides the taste and its ability to wake us up, is there something in these two drinks which may be...
Protein Breakfast is an Anabolic Breakfast
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Making Breakfast Anabolic By eating pure protein first thing in the morning, your body produces more anabolic hormones (such as growth hormone and insulin) compared with ingesting the typical...
Charles Poliquin - BioSignature Method
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the BioSignature Modulation Method relates to the relationship between body fat stores and hormonal profiles, and the methodology to improve site specific body composition.
Positive Nitrogen Balance
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Positive Nitrogen Balance For Muscle Growth Proteins are nitrogenous compounds made of amino acids which serve as structural building blocks of the human body. Additionally, they are crucial...
Visceral vs Subcutaneous Fat
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Body fat is classified into visceral or intra-abdominal and subcutaneous fat. The former surrounds internal organs within the body cavity (usually in beer bellies or ‘apple shaped’ body) whilst the la
BCAAs vs Protein
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Protein supplements are becoming the macro nutrient receiving the most attention from the bodybuilding community. These supplements promote a positive nitrogen balance, providing an anabolic state...
Cholesterol & Testosterone Explained
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Cholesterol is a by-product combined with proteins to form more blood-soluble lipoproteins. They exists in several forms, most commonly High Density Lipoproteins (HDL-C) which is the ‘good’ and Low De
Carbohydrates & Weight Training
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Glucose, the simplest form of carbohydrates (carbs) is an important fuel of human muscle, stored primarily as glycogen. This reserve is used up quickly during short, high-intensity exercises and moder
The Krebs Cycle
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Krebs’ Cycle also known as Tricarboxylic Acid (TCA) or Citric Acid Cycle is a process occurring as part of aerobic respiration in the production of ATP (discussed in another article).
Adenosine Triphosphate (ATP)
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Cells are the simplest building blocks of the human body. At that cellular level, adenosine triphosphate (ATP) plays the vital role as an ‘energy currency’.
How to Achieve Muscle Definition
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Without strictness of form, you will not be able to bring out the level of separation required in bodybuilding competitions.
The Importance of Breakfast for Weight Loss
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Despite the amount of new diet theories and exercise contraptions invented, obesity is becoming an increasing problem in our contemporary society.
Cholesterol
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Whilst harmful at elevated levels, cholesterol, contributes to many biological functions. The body manufactures cholesterol in the liver from the foods we eat.
Reasons to Drink Water
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Water is the most critical nutrient for growth, development and health. In fact without enough water and other fluids, you’d die within a week.
Essential Amino Acids (EAAs)
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Essential Amino Acids (EAAs) cannot be synthesised by the body therefore must be ingested via food and supplementation.
Bioperine
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BioPerine is used in sports supplements to enhance the bioavailability of nutrients through increased absorption. BioPerine or black pepper extract contains the active compound piperine, which is
Avena Sativa
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What is Avena Sativa? Avena Sativa is the latin name for the common oat, an annual grass grown for its edible grain. The seeds and stems are typically used. How Has Avena Sativa Been Commonly...
Bodybuilding & Stress
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Stress is generally defined as emotional state characterised by muscular tension, irritability, depression, and increases in both heart rate blood pressure. In our modern lives, there is much...
Bodybuilding Helps You Beat Binge Eating
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Binge eating and other eating disorders can affect people from all ages and walks of life. While eating disorders are more common in females, the number of males with eating disorders is on the...
Bodybuilding & The Flu
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What Is The Flu? The flu is a contagious respiratory illness caused by influenza viruses. Different strains exist, with the degree of illness ranging from mild to severe, even leading to death in...
Nutrition Strategies for Ripped Abs
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The 6-pack represents being in top shape. No bodybuilding competitor would step on stage without it. To achieve a 6-pack, your diet will need to be adjusted to achieve this degree of definition. Here’
Nutrition & Supplements - Getting Cut Staying Lean
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The ultimate bodybuilder is big and ripped. Many bodybuilders with the goal of getting big become excessively fat along the way, or become so concerned with cutting up that they lose significant...
Easing Into a Diet Program for Fat Loss
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The word 'diet’ is normally associated with starvation and pain, which is not its correct definition. Diet refers to our daily food choices. Starvation is not necessary for a healthy diet to exist, an
Prehistoric Nutrition
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Prehistoric man ate whatever they could get their hands on, as food surplus rarely existed before the age of agriculture. What they ate depended upon what was available to them at that time and place.
Diet Strategies for Bodybuilders
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Diets used by bodybuilders differ greatly from traditional eating recommendations. Like training strategies, the effectiveness of dieting strategies is subjective. What works well for one...
24 Hour Muscle Building
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As a bodybuilder, you probably want to know if there is something to enhance your anabolic state throughout a good 8 hour sleep. It takes about 4 hours for your body to slip into a catabolic state....
Diabetes & Bodybuilding
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A bodybuilding program has many benefits for people of a wide range of ages. These benefits spread across physical, physiological and mental domains. Diabetes affects 171 million people worldwide...
Cellulite
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Cellulite is a skin alteration often described as an ‘orange peel,’ or ‘dimpling’ appearance on the thighs, buttocks and sometimes lower abdomen of otherwise healthy women.
Achieving Your Weight Loss Resolution
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Without doubt, the number one New Year’s Resolution is to lose weight. Whether you are looking to lose fat, or get a little leaner, you probably want to show more of the muscle you’ve worked so hard..
Eat Healthy Clean Calories
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This article explores why you should eat ‘clean calories’ (i.e. healthy, beneficial foods), as opposed to junk foods, otherwise known as ‘dirty calories' whilst training. Benefits of Clean Foods...
Tips to Gain Mass
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A series of interdependent aspects must occur simultaneously for you to gain mass. By ensuring that these take place, you will be well on your way to gaining the muscle that you are so eager ...
Salt & Bodybuilding
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Salt, the white granular food seasoning. Used in the right amount, in can help bodybuilders with their goals. However excessive intake can be quite harmful to your health...
Alcohol & Bodybuilding
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The ideal bodybuilder eats a strict diet, ensures he gets adequate rest, stays hydrated, trains, and tries to stay healthy. Unfortunately, at the end of the week this regimen is often overlooked, and
The Atkins Protein Diet - Pros & Cons
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The Atkins diet is a high protein, high fat, low carb diet, named after its creator, Dr. Atkins. Instead of carbs, protein and fats are the main macronutrient components of this type of diet.
Antioxidants & Bodybuilding
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Bodybuilders have an increased requirement for vitamins and minerals because of the increased energy expenditure and excess muscle damage that occurs during training.
The Importance of Nutrition in Bodybuilding
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Nutrition is How Much of the Bodybuilding Equation? When it comes to bodybuilding, nutrition accounts for just how much of the equation? This is a contentious subject, with opinion differing...
The Cheat Meal Explained
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The ‘cheat meal’ is a meal where foods not normally part of your diet are consumed in quantities that would exceed your normal caloric meal intake at a time. A modest cheat meal can be of...
Hydration & Bodybuilding
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Fluid replacement is one of the most important aspects of keeping your muscles growing. Bodybuilders have very low tolerance for missing out on crucial nutrition due to the stress they put their body
Good vs Bad Fats
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Fats are a wide variety of water-insoluble chemicals, including all fats and oils in the diet and in the body. Fats, (lipids), are made up of carbon, hydrogen, and oxygen, similar to carbohydrates...
How to Get Abs for Summer
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The proverbial washboard midsection, or ‘six pack’ could be the single most desirable body part to have. At the beach, a well-defined set of abdominals is a real head turner. To burn through...
The Role of Insulin in Bodybuilding
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Insulin is potent anabolic hormone secreted by the pancreas in response to elevations in blood glucose and amino acid concentrations to facilitate their uptake into the cell.
Weight Training Recovery
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Rest and recovery is when you grow, not in the gym. Researchers from the US have shown that your muscles are still recovering from exercise even though they no longer feel sore.
Train Eat & Supplement
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Whilst training stimulates your muscle growth, you need energy in the form of food & supplements to get the maximum benefit out of this training. Exercise creates demand for nutrients, and the...
Supplements for Women
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There are many nutrients that should be included in a female athlete’s supplementation regime to help her, whether her goals are ‘body sculpting’ oriented, or aimed at fat loss.
Bodybuilding Supplements for Seniors
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Veteran or Senior lifters have different nutritional requirements than their younger counterparts. Through appropriate supplemental intervention, the older bodybuilder can overcome potential short....
Vegetarian Bodybuilding
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Meat and animal products contain many essential and high quality nutrients valuable for bodybuilding and athletic endeavours. Consequently, vegetarians face a series of unique nutritional challenges..
Nutrient Timing
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Nutrient Timing And Bodybuilding A Bodybuilder cannot build a great physique with poor nutrition. Getting the benefit from your workouts comes down to nutrient timing. If you miss the window of...