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Nutrition

The 10 Best Mass Building Foods

The 10 Best Mass Building Foods

Eating for mass shouldn’t have to be a chore! By Pedro van Gaalen, Managing Editor Eating for mass can be exhausting. Physically consuming the volume of food required to hit your daily calorie target is often the hardest part of a bodybuilder’s diet. At the top end of the sport athletes like Jay ...

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Sodium Science

Sodium Science: The importance of salt and its effects on the body

The importance of salt and its effects on the body by Andrew Carruthers – Editor-In-Chief If you’re wondering why I’m writing an article on salt, then you’re obviously not aware of its importance in the human body and, more importantly, its importance in bodybuilding. It still amazes me every year to ...

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Get Juiced – The benefits of juicing for bodybuilders

Get Juiced - The benefits of juicing for bodybuilders

By Pedro van Gaalen and Carol Anthony In a world generally governed by macronutrient ratios and total calorie intake the nutritional value and benefit of the foods bodybuilders ingest is often an afterthought, or totally ignored in many instances. However, getting in the right type and amount of nutrients is ...

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Nutrient Timing

How important is nutrient timing?

Feeding your muscles for growth is a science. Here’s how to optimise your nutrition for the best results By Pedro van Gaalen, Managing Editor The principles of nutrient timing are based on the biology and physiology of the human body. Known scientific facts govern the application of these principles as ...

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Branch Chain Amino Acids

BCAA, if you're not using them you're not growing

If you’re not taking them, you’re not growing! The branch chain amino acids content of Leucine, Isoleucine and Valine, are all essential amino acids that the body cannot produce. Of the nine essentials that are needed for building muscle, these BCAAs mentioned initially are often considered the most important three. ...

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Bite-sized science: Dropping Water

An explanation of this extreme technique of getting stage dry When – In the last few days leading to climbing on stage Why – To get as dry as possible, making muscles appear more defined and seperated How – manipulating water intake in the last few days leading up to ...

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Power Protein Smoothies

Don’t have time to get those essential calories in, feel like you need a quick protein boost, or you’re just plain tired of the monotonous flavours of your off the shelf protein shakes? Then try these 2 protein packed, and delicious smoothie recipes to get the boost in protein and ...

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Buttering Up For A Better Body

Peanuts falling out of bag, with jar of peanut butter nearby.

Why peanut butter is a super-food that should be in everyone’s grocery cupboard Most of us have childhood memories of peanut butter sandwiches enjoyed during school lunch with friends. But many of us drop peanut butter off the shopping list when we reach adulthood, which is a big mistake. This ...

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Fat Facts

The good, the bad and the beneficial By Melanie Heyns, staff writer Perceptions around the role and importance of fat in our diet has changed drastically over the last decade, especially in bodybuilding circles. Gone are the days of fat-free diets – today we know that carb manipulation is the ...

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Pack It With Protein!

The battlefield might be in the gym – but it’s in the kitchen where the war will be won! Make sure you get enough of the one macronutrient necessary for muscle growth; protein! Here are the top 5 foods with the highest protein content: Turkey and chicken 30g per 100g ...

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