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Nutrition

Your go-to muscle-building protein sources

Your go-to muscle-building protein sources

Muscle-building and protein are synonymous. Protein-rich food sources will not only energise you but will give you the most muscle-building nutrients per calorie in your ongoing quest to pack on slabs of muscle. For high-quality protein bodybuilders should look no further than: 1. Whey protein You cannot go wrong with ...

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The perfect protein blend

The perfect protein blend - Study finds that a protein combination is best for post-workout muscle repair and growth

Study finds that a protein combination is best for post-workout muscle repair and growth A clinical study entitled “Effect of Protein Blend vs. Whey Protein Ingestion on Muscle Protein Synthesis Following Resistance Exercise” was recently presented by Dr. Blake Rasmussen and colleagues at the Experimental Biology 2012 conference. The clinical ...

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Muscle Alchemy – Directing calories from fat into muscle

Muscle Alchemy - Directing calories from fat into muscle

By Mike T. Nelson (reprinted with permission from www.vpxsports.com) In a perfect world you could magically divert all the calories consumed directly to your muscles first, to make them bigger and stronger. The rest of the calories would be used for the myriad of “housekeeping” activities your body performs on ...

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Solving the protein conundrum

Solving the protein conundrum

Understanding how the body assimilates protein is important to get the most from your nutrition By Christa North, Dietician We are required to ingest proteins as the human body cannot synthesise all the amino acids we need internally. The nutritional requirement for dietary protein consists of three main components: Amino ...

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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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