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Category Fitness
The Importance Of Digestive Enzymes
Originally published on mensphysique.com on Wednesday, 06 February 2013
http://www.rxmuscle.com/blogs/the-lab-supplement-school/7476-the-importance-of-digestive-enzymes.html
Digestive Enzymes are amazing protein molecules which speed up chemical reactions in the body involved in everything from digestion to breathing, cell growth and molecular transportation. The reason why digestive enzymes have been developed and marketed is that many people eat such horrible foods in their diets that they need assistance in processing those foods. In addition, enzyme production drops as we get older compromising our optimal body function. Processed foods are notorious for challenging the digestive tract because enzymes which are found naturally in foods are destroyed when they are processed. Even cooked foods rely on the body’s digestive enzymes, and since there is a shrinking pool of enzymes as we get older, digestive problems may arise.
The main digestive enzymes are protease (digests protein), lipase (digests fat) and amylase (digests carbohydrates). It is believed that if insufficient enzyme levels are available to digest foods, toxins and undigested substances can linger in the body and precipitate illness. Other enzymes are available to aid in processing milk products and beans and are widely marketed.
There is no conclusive evidence to support a beneficial effect per se when general digestive enzyme supplements are taken, but enough benefit from them seems to be present that they maintain their popularity. I can tell you from personal experience that I notice a pronounced difference in my ability to digest foods, particularly proteins, when I take a combination digestive enzyme supplement which has protease, lipase and amylase. Beware if you have diabetes and are taking medication for it, or if you take blood thinners, as digestive enzymes can interfere with such medications.
In conclusion, if you notice that you experience digestive upset, you might want to try digestive enzymes for a few weeks to see if your digestive issues improve or resolve. Take one tablet with three of your meals. One of my favorites is MRM Digest-All because it has a comprehensive formulation of digestive enzymes.
Proclaiming My Love For the Vanilla Peanut Butter Flavor Of B-Up Bar
Dramatic And Sexy Image From Trudge Photo
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SmartShake vs. Cyclone Cup Challege
Sexy In A White Tank Top…B-House Image From December 2014
Pushing Away Fears And Slaying The Dragon
There is no question that I am a chronic overachiever and a very stubborn and determined woman. As a result of these personality traits, I have been able to accomplish every large goal I have set in front of me. However, the process of making my dreams come to fruition has, on occasion, been peppered by self-doubt and procrastination. I know that I have a definite fear of failure and of being average, both of which are traits commonly found in the fitness and bodybuilding industry, and that is part of the reason why I find the industry completely irresistible. However (and this is also quite common in the industry), I have also suffered from a fear of success, and know all too well that such a fear can be even more crippling than any other fear.
If I were to dissect my journey to an IFBB Pro Card through a filter of fear of success, I can see that although I never really wavered from chasing that goal, certain thoughts floated through my head at times which threatened to derail me from my focus. The most prominent aspect of my fear of success was the concern that I might not deserve to become a Pro. It seems strange now, especially since I have been a Pro for almost two years, but I definitely remember thinking that maybe I didn’t have what it took to be a Pro, especially when first place national finishes were stacking up for me without the final reward of IFBB Professional Status. I remember hoping and wishing that the next national contest would be “the one” that would make me a Pro, but in the back of my mind, there was always that kernel of doubt that I didn’t deserve such a reward, and that somehow, I couldn’t deliver what the IFBB expected in their Pros.
Thankfully, everything changed in April of 2013, when my mindset shifted dramatically. Instead of thinking that I wanted a Pro Card and how I wished it would happen, I decided that I ALREADY WAS A PRO and began to embody the attitude that Pros had. Interestingly enough, my attitude change also coincided with the best physique of my life. I trained like a complete machine, never once allowing myself to get rattled or distracted by anything that threatened to sabotage my belief in myself. I was no longer afraid of success. From April until July of 2013, I kept using the hashtag “alreadyPro” to keep myself on track, and it worked like a charm, because on July 6, 2013, I reached my goal and became an IFBB Pro.
In the back of my mind, I was afraid of how things would change once I reached my big goal, and of how I might change as a result of the new status. Reflecting on that now, I fully realize how ridiculous that concern was, because I am still the same person, just with four awesome letters after my name. I had a similar concern when I was in medical school and concerned about how I would change as a person when I finally became a doctor. Though I know that the advanced degree made me somewhat more reserved, I still retained the sarcastic sense of humor I always had and was still just Stacey. I am no better than anyone else because of what I have accomplished, nor has the core of who I am changed in any way. I have been given more opportunities since achieving success in the world of bodybuilding and fitness, and the climate of my daily life has shifted, but all of it has been extremely positive.
On another note, I remember one aspect of my fear of success with the Pro Card hunt which had been a minor concern during my journey, but which became more compelling AFTER I had reached my goal. The day that I won my Pro Card was one of the most incredible days of my life, and I found myself floating on a cloud in a state of wonder, disbelief, elation and relief for a couple of weeks after that event. Then suddenly, I was struck with the realization that since I had slain the beast and finally succeeded in getting that Pro Card, I no longer had a goal to chase. The sword had to be placed in the scabbard and put away. Once that realization set in, I went into a funk for months, and my body followed suit by retaining water and exhibiting signs of metabolic damage. Instead of feeling victorious, I was depressed because I didn’t know what to chase after anymore. I was able to move on by setting new goals, and surprised myself by changing the game plan and focusing on non-contest related pursuits. This shift in goals has created a whole new set of fears and challenges, but my past successes have strengthened my belief in my abilities, and I now feel confident that I will accomplish every one of my new goals.
Do Anti-Inflammatory Medications Hinder Muscle Growth?
There has been a heated debate over many years within the bodybuilding community about whether anti-inflammatory medications like ibuprofen (Advil, Motrin) and naproxen sodium hinder muscle growth. These medications inhibit the synthesis of prostaglandins, which also play a role in muscle synthesis. All it took was one clinical study published in the Journal of Clinical Endocrinology and Metabolism to put bodybuilders into a panic about reduced protein synthesis, and it didn’t matter that such results were found in laboratory rats. While there is some evidence to suggest that the anabolic signal is shut off when anti-inflammatories circulate in the bloodstream, nothing is absolutely conclusive, and what might be seen in the rat model might not necessarily be the case for humans.
While I will never advocate chronic use of painkillers and anti-inflammatory agents, I think they definitely serve a purpose when acute injury is present. When I find myself in the middle of disputes with bodybuilders who INSIST that a few days on such medications will completely destroy all their efforts in the gym, I simply shake my head in frustration. If you are injured and your lifting is adversely affected by the injury, whether it be a muscle strain, a ligament tear, or a minor disc herniation, you need to be aware that training through that injury, especially when it deranges your form and causes other body parts to compensate for the injury, will end up really messing you up over time. I honestly think that a minimal decrease in muscle mass over the course of a few days is preferable to the imbalance and asymmetry which usually occur when a bodybuilder foolishly pushes through heavy workouts despite an injury which has a domino effect on the body.
Common sense, and medical expertise, dictate that the inflammation must be removed from the area, most commonly through short term administration of anti-inflammatory agents, ice, and rest. Trust me, if you follow a regimen like this, you won’t lose all the muscle you have built over the years. Be sure to take these medications with food, and if you have any history of gastric ulcers. bleeding disorders, or kidney dysfunction, avoid taking them. Remember that I am talking about DAYS, not weeks or months. This is one time when eating constantly has its benefits, since bodybuilders and fitness people can pretty easily fit in their medication administration with one of their meals. I know it’s difficult to back off from training, but if you truly want to HEAL, you must give the injured area time to repair itself. If you insist on continuing to train through the injury, especially, without any medications or other interventions on board, you can count on the injury either lingering or worsening over time.
Bikini Pro Legs For Sure…Image From December 2014 Shoot With B-House
Supplements You Should Be Taking Based On Your Age
Originally published on mensphysique.com on Saturday, 06 September 2014
http://www.rxmuscle.com/blogs/the-lab-supplement-school/11503-supplements-you-should-be-taking-based-on-your-age.html
Most of you who are reading this article are probably already taking certain nutritional supplements which are popular among bodybuilding folk, such as conjugated linoleic acid, glutamine, fish oil, whey protein, and glutamine. However, there are basic nutritional demands in everyone which competitors might not be addressing in their daily regimens. In addition, those demands change as we age, as do the supplements which confer optimal health. In an effort to address those demands, I have compiled a list of supplements which you should consider adding to your regimen.
The following supplements serve as core nutrients which people of all ages require:
Multivitamin – I realize that there is some controversy regarding multivitamins, but I happen to be in the camp that is pro-multivitamin. Contest prep meal plans are notorious for being deficient in a multitude of nutrients, underscoring the need for a high quality multivitamin/multimineral supplement.
Vitamin C – This miracle nutrient is a potent antioxidant, assists in wound healing, aids in the absorption of iron from foods, and is critical for the development of collagen. Recommended daily dosages of this important vitamin are anywhere from 1,000 milligrams to 5,000 milligrams, split into 2 to 4 doses.
Zinc – One reason why this mineral is so important for men of all ages is because it is required for sperm production. Zinc is also a potent aromatase inhibitor, but only in doses of 100 milligrams or more per day. If you choose to take high doses of zinc, be sure to also take copper supplementation.
Alpha-Lipoic Acid (ALA) – This is a potent antioxidant which also aids with glycogen uptake. Basically what that means is that ALA will assist your body in metabolizing dietary sugars more efficiently. ALA is also great for brain and liver health. Recommended dosage is 100 milligrams to 300 milligrams daily.
Probiotics – These beneficial bacteria promote intestinal heath and a stronger immune system. The general population can obtain probiotics from milk, yogurt, tempeh and other products, but those who compete may opt for a supplement which will keep one’s diet contest-friendly. Look for formulations which have at least 20 billion live bacteria.
Vitamin D3 – This vitamin has gotten a lot of attention in recent years as a result of research which determined that the vast majority of the human population is deficient. This deficiency is largely the result of wide use of sunblock (thus turning off the body’s production of vitamin D3), and a drop in milk consumption. Why is Vitamin D3 so important? Vitamin D3 is associated with bone health, but may also play a role in the prevention of diabetes, cancer and multiple sclerosis. If you are like a vampire and remain indoors all day, take at least 1,000 international units (IU) daily. I personally take 5,000 IU daily to get the most of its ability to absorb calcium. I also recommend getting vitamin D3 from dietary sources like whole eggs or fatty fish like salmon.
Calcium – Calcium supplementation is essential for individuals who don’t consume lots of dairy or calcium fortified foods. Ironically, calcium supplements are absorbed more readily in the presence of lactose and protein. However, if dairy products are forbidden due to lactose intolerance or contest prep diets, consuming protein when calcium is taken will enhance absorption. Make sure to take vitamin D3 with calcium supplements to further enhance absorption. Recommended dosage is 1,000 milligrams per day, split into two doses.
Add these to your regimen if you are in your 30’s:
Glucosamine – This supplement is especially important for those who lift weights since it can ameliorate pain from joint inflammation. A good daily dosage is 1,500 milligrams. I tend to recommend formulations which contain MSM and NO chondroitin, because I have had too many patients complain of gastrointestinal upset with the chondroitin formulas.
Vitamin B12 – Vitamin B12 is found in animal protein, but the body cannot access it well, and this impairment becomes worse as we age. Because of this, taking a B12 supplement should become a part of your daily regimen if you are over 30.
DHEA – This is a controversial supplement because it has a considerable side effect profile, but I am including it here because so many people who compete can benefit from it as they age. DHEA is a sex hormone precursor which is secreted mainly by the adrenal glands and which is usually abundant in people who are in their 20’s. However, production begins to decline in one’s 30’s, and continues to drop significantly over the decades. It is a key player in maintenance and building of muscle, fat loss, and slowing the aging process. Side effects include heart palpitations, elevated blood pressure, breast enlargement, testicular atrophy, and interactions which certain medications. For this reason, you should consult with a physician to determine if your DHEA levels are low and if you may benefit from DHEA supplementation.
Individuals over 40 should add the following:
Leucine – This is probably the most important supplement you can add to your regimen as you age, especially if you are a competitor, because it helps to offset age-related muscle loss. One of the branched-chain amino acids, leucine is unique in this regard. Add 2 grams of leucine to a couple of your protein-containing meals. Leucine powder is VERY bitter, so make sure to mix it with a tasty protein powder, or take it in capsule form with your whole food meals.
Coenzyme Q10 – This antioxidant aids in ATP production, especially in the heart. It’s a good idea to take at least 30 milligrams per day, but I personally take 100 milligrams daily for the cardiac benefits.
Saw Palmetto – If your bathroom visits in the middle of the night are frequent and are not confined to your water-loading evenings, then you are probably experiencing prostatic enlargement. If this is the case, you might want to consider taking saw palmetto at a recommended dosage of 160 milligrams per day.
Over 50? Stack this supplement onto the above regimens:
Phosphatidylserine – This nutrient is important for optimal brain health. Take 200 milligrams per day.
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