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Food facts - The Muscle PhD

Moderatorji: UrosS, Metka, Stasa, Grom

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Grom

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Pridružen: Če sep 23, 2004 18:35

Odgovor So mar 11, 2017 17:25

Food facts - The Muscle PhD

Coffee is something that ~87% of the US population drinks. Most average about 3 cups a day for the benefit of its caffeine. A regular 8oz cup of coffee has 95mg of caffeine, but this can vary depending on the source or brew. However, coffee also has other health benefits aside from the caffeine. Coffee is high in the flavonoid group of antioxidants. The one I want to discuss is chlorogenic acid. Chlorogenic acid has been shown to inhibit fat absorption and increase metabolism. Not only that it has also been shown to reduce blood pressure by increasing nitric oxide bioavailability! I don’t want you to go out and start drinking pints of coffee a day because the excess caffeine may cause sleeplessness and anxiety, but 1-3 cups a day may have some great health benefits!

Zhao et al. (2012) Antihypertensive Effects and Mechanisms of Chlorogenic Acid. Hypertension Research, 35, 370-374


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Grom

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Pridružen: Če sep 23, 2004 18:35

Odgovor So mar 11, 2017 17:26

Re: Food facts - The Muscle PhD

Berberine is a supplement that I have had a lot of success with in the past. Berberine is an insulin sensitizing supplement, which means that it helps your body effectively use carbohydrates. If you have a higher body fat and struggle with weight loss berberine may be an effective supplement to add to your arsenal.
Berberine works by lowering blood sugar. It is speculated to do this through a mechanism called AMPK activation. AMPK is the cells fuel gauge. As AMPK rises in a cell it signals for energy to increase in that cell through (A) increasing fat oxidation and (B) increasing insulin sensitivity. Thus, taking glucose from the blood into the cell.
0.5 grams of Berberine, 2 times a day seems to be beneficial for these purposes!

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Pridružen: Če sep 23, 2004 18:35

Odgovor Ne apr 02, 2017 05:11

Re: Food facts - The Muscle PhD

Phosphatidic Acid is a by-product of lifting heavy weight (mechanical damage). Surrounding your muscle cells is fat called phospholipids; this is known as the lipid-bilayer. When you lift weight, especially >70% 1RM, you disrupt this fat and release it into the cell. Once the fat is in the cell it interacts with an enzyme called phospholipase-D. This interaction causes the fat to be converted to phosphatidic acid. It turns out that phosphatidic acid is actually a stimulus for muscle growth! Therefore, this molecule has been replicated in supplements to promote muscle growth similarly to mechanical damage. Our research showed that 750mg around training increased lean muscle mass by over 8 weeks!
Muscle Cell+Mechanical Damage > Phospholipids+Phospholipase D = Phosphatidic Acid > Increase Protein Synthesis

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Pridružen: Če sep 23, 2004 18:35

Odgovor So apr 08, 2017 20:14

Re: Food facts - The Muscle PhD

HICA is also known as Leucic acid or α-hydroxyisocaproic acid. HICA is an interesting molecule because it made from the amino acid leucine. We know that leucine stimulates muscle protein synthesis, but it also has other benefits. When leucine is broken down you get two molecules including HMB and HICA. About 1% of leucine is turned into HICA. HICA has shown some benefit in being an anti-catabolic and anabolic agent similar to HMB. One study showed that when soccer players sup
plemented with 1500mg of HICA for 4 weeks, they gained more lean muscle mass in their legs and reduced delayed onset muscle soreness by 23% over soccer players not taking the supplement. No one has ever compared HICA and HMB head to head, but it may be a great supplement to add into your arsenal if you want to reduce soreness and get back into the gym more quickly!




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