Monday, May 3, 2021

My April 2021 Monthly Workout Plan (The Finished Product)

 






Tuesday, April 13, 2021

My February 2021 Monthly Workout Plan (The Finished Product)

 







My January 2021 Monthly Workout Plan (The Finished Product)

 











  




 




Saturday, February 13, 2021

Silk Amino Strength - Silk Amino Acids (SAAs) for Hair Growth, Skin, Nails, and Muscle Recovery

 


Silk amino acids have been a part of Chinese medicine for thousands of years and now the western world muscledom has jumped on board.



Silk amino acids or SAA are comprised of primarly of 5 short chain proteins in the below proportions.



Predominant composition of silk amino acids (by weight*)
•L-Alanine (34.36%)
•Glycine (27.23%)
•L-Serine (9.58%)
•L-Valine (3.49%)
•L-Threonine (2.00%)
•[*SAAs contains other amino acids but only those representing >2.00% are listed due to their greater relevance]

^ Shin S, Park D, Yeon S et al. Stamina-enhancing effects of silk preparations in mice. Lab Anim Res 2009;25:127–34.

BPI Blox gives SAA SEQUENCED PROTEINS™ in a 3,960mg serving containing Alanine, Glycine, Serine, Valine, and Threonine.



The reported benefits are as follows.

A recent animal study, found that when exercising mice were given three different doses of silk amino acids for 44 days, the mice experienced:

•Improved exercise performance
•SAA fed mice exercised more than twice as long as mice not fed SAAs (28 minutes vs 13 minutes)
•In terms of absolute improvement in exercise performance, SAAs produced improvements that were six times greater than that seen with just exercise (18 minute increase compared to 3 minute increase)
•Eliminated the increase in blood lactate levels (which were significantly increased with just exercise)
•Eliminated the increase in muscle oxidation (which was also significantly increased with just exercise)
•Maintained blood glucose levels (vs being significantly lowered in exercising mice)
•Increased muscle glycogen and liver glycogen (compared to exercise alone)
Increased testosterone levels (64% increase vs 36% reduction in exercise group; in absolute terms, blood testosterone levels that were 2.6 times higher in SAAs group compared to exercise group)
Reduced cortisol (140% increase in cortisol in exercising group while no significant increase was seen when SAAs were given)
Increased anabolic ratio (4-fold higher anabolic ratio; ie, the testosterone to cortisol ratio compared to mice not receiving any)
Increased muscle size (16% increase with high-dose)

Other effects of silk amino acids (SAAs) or silk protein hydrolysates include regulating the immune system, lowering muscle and liver damage, as well as having anti-tumor, and anti-viral effects.

1.Shin S, Yeon S, Park D et al. Silk amino acids improve physical stamina and male reproductive function in mice. Biol Pharm Bull 2010;33:273–8.
2.^ Ryu JM, Kim TM, Seo IK et al. Effect of repeated administration of silk peptide on the immune system of rats. Lab Anim Res 2008;24:361–9.
3.^ Kim TM, Ryu JM, Seo IK et al. Four-week repeated-dose toxicity of silk amino acids in rats. Lab Anim Res 2008;24:565–73.
4.^ Zhaorigetu S, Yanaka N, Sasaki M et al. Silk protein, sericin, suppresses DMBA-TPA-induced mouse skin tumorigenesis by reducing oxidative stress, inflammatory responses and endogenous tumor promoter TNF-alpha. Oncol Rep 2003;10:537–4.
5.^ Gotoh K, Izumi H, Kanamoto T et al. Sulfate fibroin, a novel sulfated peptide derived from silk, inhibits immunodeficiency virus replication in vitro. Biosci Biotechnol Biochem 2000;64:1664–70.



Saturday, January 23, 2021

Mushroom Extract Powder - Powerful 10 Blend, Organic Lions Mane, Cordyceps, Reishi, Shiitake, Turkey Tail Mushrooms Nootropic Brain Supplement for Energy, Calm, Focus & Immune System Booster




From the manufacturer:
Cordyceps (Cordyceps Sinensis)
Found at the highest elevations. Leveraged for 1000’s of years to bolster athletic 
performance, respiratory stimulation, oxygen optimization, and of course…more 
steam between the sheets.

Lion's Mane (Hericium Erinaceus)
Delicious medicinal edible revered for its triterpenes hericenone and erinacines 
neurostimulating and neuroregenerative effects, it contains a number of polysaccharides, 
such as β-glucan, heteroglucans, and heteroxylans. This is one of the most popular 
mushroom extracts for concentration and cognitive health.

Tail Turkey Tail (Trametes Versicolor)
Turkey Tail is used as a tonic for strength and stamina. Also known as Coriolus versicolor 
and Polyporus versicolor – it is a common polypore mushroom found throughout the world.

Reishi (Ganoderma Lucidum)
AKA the “Relaxation & Rejuvenation” Mushroom. A true Eastern staple, recognized for 
more than 2000 years for its beta glucans and triterpenes qualities. It has been widely used 
for the general promotion of health and longevity.

Chaga (Inonotus Obliquus)
Used for centuries in Siberia and other parts of Asia to boost immunity and improve overall 
health. Generally found growing on birch trees, it has also been found on alder, beech and 
poplar. It often appears as buried stem canker, instead of the charcoal-like mass found on 
birch trees.

Agaricus blazei
Commonly known as almond mushroom, mushroom of the sun, God's mushroom, mushroom 
of life, royal sun agaricus, jisongrong, or himematsutake and by a number of other names. 
Used in traditional medicine and as health food it supports immunity health. Rich in the 
immunomodulating polysaccharides, β-glucans.

Maitake (Grifola Frondosa)
Used in Japan and China for thousands of years, it has only gained popularity in the 
United States over the last twenty years. People are praising this mushroom for its 
promotion of health.

Enoki (flammulina velutipes)
The ideal superfood for supporting optimal cholesterol and blood pressure. Powerful, 
it helps in the regulation of the immune system.

Polyporus Umbellatus
This is a rare, edible species of mushroom, found growing on roots of old beeches or 
oak. It is also called lumpy bracket and umbrella polypore.

Shiitake (Lentinula Edodes)
Best known as a delicious culinary mushroom, rich in Lentinan polysaccharides.



Mushrooms Studies

AHCC increases the survival chances of cancer patients 01.04.2020
Immune-enhancing effect AHCC still present one month after use, animal study 23.03.2020
Animal study: AHCC restrains the causative agent of pneumonia 21.03.2020
Does AHCC help against the coronavirus? 18.03.2020
Oyster mushroom glucans prevent virus infections 09.03.2020
Less fatigue, a better immune system yet training hard - thanks to beta-glucans 03.03.2020
Glucans from mushrooms protect against virus infections 29.02.2020
AHCC increases chances of survival after being infected with a deadly virus 10.02.2020
Edible mushrooms keep skin young 29.01.2020
Hunting for the bioactive substances in Antrodia camphorata 12.11.2019
Edible mushrooms halve the risk of early-stage dementia 27.10.2019
During a caloric overload, shiitake reduces the increase in body fat 18.08.2019
Lion's Mane as a life extender 02.08.2019
Reishi raises testosterone levels 26.05.2019
Ergothioneine makes mushrooms healthy for your brain 31.12.2018
If you eat a lot of calories, shiitake prevents you from getting fat 27.11.2018
Turkey tail extract keeps skin young 13.09.2018
Supplementation with these two mushrooms decimates the human papillomavirus 06.09.2018
On a diet? White button mushrooms speed up weight loss 12.03.2018
Human study: Yambushitake is a brain booster 01.03.2018
Mushroom extract PeakO2 makes athletes fitter 06.02.2018
Daily portion of oyster mushrooms lowers glucose levels and improves cholesterol 25.01.2018
How hispolon helps the immune system to kill cancer cells 16.12.2017
Couple of grams Phellinus linteus daily makes Natural Killer Cells 15 percent more deadly 10.12.2017
Why you'll be sick less often if you eat 100g white button mushrooms every day 04.12.2017
Mushroom compound hispolon deactivates estradiol receptors 02.12.2017
Each gram of mushroom reduces chance of breast cancer by several percent, says meta-study 26.11.2017
White button mushrooms: an immunological weapon with a safety catch 25.10.2017
Yet again: eating lots of mushrooms protects against cancer 16.10.2017
Eating lots of button mushrooms helps Natural Killer Cells to clear up more cancer cells 03.10.2017
Mushrooms may protect against cancer 10.08.2017
Algae and mushrooms not a full alternative for vitamin B12 supplements 01.08.2016
Hericium erinaceus: the memory mushroom that makes athletes fitter 05.12.2015
Fit athletes derive more benefit from testosterone boosters Cordyceps sinensis and Ganoderma lucidum 03.09.2019
150 g white button mushrooms a day help immune system recognise pathogens 06.02.2014
Oyster mushrooms keep athletes disease free 12.12.2013
Flu shot works better with AHCC 23.02.2013
Mushrooms, green tea reduce chance of breast cancer by factor of 10 13.10.2012
Anti-tumour mushroom Antrodia camphorata has ergogenic effect 07.10.2012
Pleurotus eryngii: more growth hormone, IGF-1 and testosterone 19.09.2012
Cordyceps sinensis is not much use to young bodybuilders 17.11.2011
Got it! Active ingredient in cordyceps is cordycepin 24.07.2011
Cordyceps sinensis works like hCG 04.02.2011
Mushrooms make immune defences more alert 11.02.2009

Sunday, January 17, 2021

Leucine is King: How much leucine is needed to maximize protein synthesis for muscle building and recovery?

 

Correction Leucine Content in image is grams not mg

        

There are suggestions that the current recommended dietary intake of leucine be increased from 14 mg/kg bodyweight/day to a minimum of 45 mg/kg bodyweight/day for sedentary individuals, and more for those participating in intensive training in order to optimise rates of whole body protein synthesis.

For athletes 50mg/kg bodyweight seems to be a good amount.

The take away is focus on getting 2.5 to 5 grams of leucine with breakfast, pre-workout and post-workout meals. If you are under 40 years of age shoot for 7.5 grams per day and over 40 shoot for 15 grams per day.

Source: 

Leucine supplementation and intensive training - PubMed



EXERCISE X BCAA SUPPLEMENTATION IN YOUNG TRAINED RATS: WHAT ARE THEIR EFFECTS ON BODY GROWTH?, JSSM-2011, Vol.10, Issue 3, 483 - 490




References:
7.12 g leucine daily stops muscle loss in elderly 06.06.2016
Leucine stimulates muscle growth without training 17.11.2015
Leucine: a myostatin inhibitor available from your supplements supplier 01.12.2014
Vitamin D3 boosts anabolic effect of leucine19.09.2013
Leucine supplement helps casein build muscles 14.09.2013
Maybe it's possible to stack leucine with HMB24.08.2013
Resveratrol-leucine combo boosts fat burning13.03.2013
Added leucine makes wheat protein as anabolic as whey 29.12.2012
Twelve grams a day of leucine boosts muscle mass 01.04.2012
Not so young any more? Leucine still works – with extra antioxidants 29.01.2012
Amino acid mix with added leucine makes muscles grow faster 10.10.2011
Leucine makes rowers faster 16.02.2011
Leucine supplement boosts fat burning07.02.2011
Most effective leucine dose may be as high as 20 g 05.10.2010
Leucine retains muscle mass when you're not training 30.08.2010
Leucine increases anabolic effect of post-training meal by 16 percent 16.08.2010

Amino Acid Content of 1 Cup of Whole Milk

Source:
Milk, whole, 3.25% milkfat Nutrition Facts & Calories
https://nutritiondata.self.com/facts/dairy-and-egg-products/69/2

Nutrition facts and Information for Milk, whole, 3.25% milkfat. ... Nutritional Target Map for Milk, whole, 3.25% milkfat. This feature ... Amounts per 1 cup (244g) ...



Don't take my word for it. Here are a micro-sampling of the information available on leucine.




From Leucine triggers muscle growth by Jeff S. Volek, Ph.D., R.D. on nutritionexpress.com

Researchers at the University of Illinois conducted studies that examined weight loss diets containing 10 grams of leucine per day and 125 grams total of protein per day with a minimum of 2.5 grams of leucine at each meal. In two separate studies, the groups consuming high leucine diets had greater weight loss, greater fat loss and better preservation of lean body mass. In these studies, the high leucine diets also resulted in better glucose control.

From International Journal of Sports Physiology and Performance; 2011, Vol. 6, No. 1, 38-50

After 12 weeks, the placebo group had increased its maximum five-repetition weight resistance ability by 31 percent while the leucine group increased its ability by 41 percent.
The leucine group took 8 grams of leucine per day.

From  Am J Clin Nutr. 94:809-818.

A team of researchers from the United States Army Research Institute of Environmental Medicine, Tufts University and the Louisiana State University System gave eight volunteers 10 grams of a protein drink containing either 1.87 grams or 3.5 grams of leucine during a cycling test. Those who got the drink enriched with 3.5 grams of leucine had a 33 percent increase in muscle synthesis over what the subjects who got 1.87 grams of leucine experienced.

From Ironman Magazine Leucine anabolic key to unlocking gains for older athletes.

The word anabolism is synonymous with growth. Clearly, essential amino acids are anabolic, but scientists have found that after the age of 50 people become resistant to their effects. Dr. Katsanos and his fellow scientists found that seven grams of essential amino acids stimulated protein synthesis in young people but completely failed to do so in older people. Does that mean that older people have lost the capacity to respond to amino acids? If so, then the muscle loss and the blunted response we see to resistance training are an inevitable consequence of aging. Fortunately, that is not the case. Senior trainees simply need a higher dose of critical elements in an essential-amino mixture.

Leucine appears to be the main essential amino acid responsible for protein synthesis.11 It’s the only amino acid that can stimulate protein synthesis alone.12 Because older people are resistant to the anabolic effects of amino acids, researchers investigated what would happen if they bumped up the leucine content from the original 1.7 grams to 2.8 grams in a seven-gram mixture.13 They found that the older people could stimulate protein synthesis to the same extent as young people. Research also shows that there are no differences in the building of muscle tissue between younger and older people at a dose of 15 grams of essential aminos.10

That implies that masters athletes can respond the way young athletes do, given a higher dose of amino acids.


From Leucine: Build Muscle With This Anabolic Amino Acid by Layne Norton on bodybuilding.com

Leucine activates a major complex in the anabolic (muscle-building) pathway called mTOR 5-7.

For those who are dieting but want to maintain maximum muscle mass, a leucine supplement may help alleviate some of the catabolic effects of a calorie-deficit diet. Leucine is more anabolic than other amino acids. While this hasn't been studied in detail, it might be possible to substitute something like 5g of leucine for 30-40g of dietary protein and still have the same or greater stimulatory effect on muscle protein synthesis.

Leucine has a far greater stimulatory effect on protein synthesis than any other amino acid. Protein synthesis increases similarly in response to a relatively small dose of leucine compared to a whole food meal. Also, adding leucine to a protein-rich meal further increases the rate of skeletal muscle protein synthesis.

From Unleash the Full Anabolic Potential of Food on T-nation.com

Just adding a few grams of Leucine to a meal, high protein or not-so-high protein, increases muscle protein synthesis by 50-70 percent in humans (3)(4) and increases protein turnover by over 500 percent!(5)

Apparently, orally administered Leucine stimulates muscle-protein synthesis by itself, independent of the insulin surge you get from a meal. However, it does seem that the role of insulin is permissive in that some rise in insulin is necessary to allow Leucine to do its work. (6)

The message is that Leucine is best used with a meal, rather than taken in-between meals by itself.
Additionally, adding Leucine to a 100% carbohydrate meal isn't the best idea, either. It seems the effects of Leucine are rate-limited if other amino acids aren't present.(6) That means that Leucine, while anabolic all on its own, won't do its best work unless there are at least some other amino acids present.

In short, a protein meal is good, but adding Leucine to it makes it much, much better.
Furthermore, it seems the change in Leucine concentration in the blood may be more important than the actual amount of Leucine in the blood, so you don't want to take Leucine non-stop.(1) It's better to take a scoop of it (about 5 grams) with a meal, let blood levels drop, and then take another scoop about 4 hours later.

=======================================================================
I could keep going but you probably aren't as nerdy as me and want to get back to the gym.

The take away is focus on getting 2.5 to 5 grams of leucine with breakfast, pre-workout and post-workout meals. If you are under 40 years of age shoot for 7.5 grams per day and over 40 shoot for 15 grams per day.

Peace!

Discoveries that have been made over the last decade show that the mTOR pathway is activated during various cellular processes (e.g. tumor formation and angiogenesis, insulin resistance, adipogenesis and T-lymphocyte activation) and is deregulated in human diseases such as cancer and type 2 diabetes.

Hence, when 10 grams of essential amino acids are ingested muscle protein synthesis and components of the mTOR signalling pathway are activated when measured 3 hours following ingestion [31]. Ingestion of an amino acid mixture with extra leucine has also gained attention due to the potency of leucine.