In January we introduced a minimum age for members, so everyone who posts has to now be 16 years old or over. This was introduced following legal advice, after potential issues which were brought to our attention. Unfortunately this meant a handful of our younger members have had to leave the site until they're 16 years old. MT continues to be a family forum, so under-16s are still welcome to read topics, articles and The MuscleTalker, just not join and post.
There are two new articles this month: Essential Fatty Acids which covers the complex area of which fats we do need in a healthy diet and gives you information about EFA supplements. CNS Overtraining discusses how the CNS is affected by training past failure. Have you read our other articles on a range of bodybuilding, strength and fitness areas at www.muscletalk.co.uk/articles.aspx?
Don't forget MuscleTalk T-shirt's are available.
*** Best Wishes from James and The MuscleTalk team! ***
See you at www.MuscleTalk.co.uk
*** Three Beginners Nutrition FAQs ***
By James Collier BSc (Hons) - Nutrition Consultant and MuscleTalk Moderator
** 1 - What do I eat to gain weight?
The key to healthy quality weight gain is to eat big and eat consistently throughout the day following a structured meal plan. Aim to eat 6-7 smaller meals/snacks, rather than 3 big meals. Include plenty of high protein food choices, like lean meat, chicken, fish, eggs and milk; high fibre complex carbs like cereals, bread, pasta, rice and potatoes; and fruit and vegetables (don't forget nuts and pulses are also good sources of protein).
Timing of meals is also important - spread the meals regularly through the day, and especially important is to eat good amounts of protein and carbs after training. Some protein and weight gain supplements can also be useful aids to packing on the bulk, but not in place of good wholesome food.
The occasional junk food meal need not be avoided - but it must only be occasionally, say once every couple of weeks. If you want to read more about gaining quality weight check out: www.muscletalk.co.uk/hard-gainers.aspx
** 2 - What should I eat before and after workouts?
Obviously this depends on your goals. Firstly let's assume you're wanting to bulk up. Energy levels to fuel training will depend on your entire diet and nutrition, although pre-workout nutrition can give you that edge. Have simple carbs for short bursts of energy, but also fibrous complex carbs for more sustained energy to keep you training hard towards the end of your workout. However, don't eat just before a workout as this may bloat you and may actually stop your workout 'buzz'. Energy drinks based on caffeine can also be useful - but don't depend on them.
I must emphasise that the most important factor for energy during a workout is good nutrition post workout. After training a good quality whey protein drink in water will get straight to the muscles. Follow this up shortly with rapidly absorbed carbohydrates, either from supplements or food. This not only gives you good nutrition for growth but will also help re-fuel those worked muscles to help them recover ready for your next workout.
If, however, you want to lose a little bodyfat, you're best off not relying too much on carbs, though do not omit them completely, as you'll still need them for optimal exercise performance.
** 3 - There are loads of supplements out there which say I'll pack on mass. Do these really work?
Firstly supplements are not designed to 'work' as such, despite how they are marketed. Supplements merely supplement a good diet. There are loads out there - many are of no use, but fundamental ones like protein powders, meal replacement formulas, weight gainers and carb powders are useful aids in training to help maximise performance and add muscle bulk.
There are loads of different types of protein powder, principally whey protein which is a quickly digested and absorbed type of protein, particularly useful after a workout.
Meal Replacement Powders or MRPs are 'complete' nutrition containing high protein, moderate carbohydrate, essential fatty acids and all essential vitamins and minerals. They are an invaluable aid to the bodybuilder as they can be used to substitute one or more of the many meals he/she has to consume in a day; or can be used to complement a meal.
Weight gain formulas are not necessary for every bodybuilder, but are useful for the skinny newcomer who struggles to eat enough food to put on quality weight, as well as more-advanced bodybuilders with fast metabolisms and busy lifestyles to add a few more quality calories.
Adding carb powders or maltodextrin to drinks is useful for post workout replenishment of carbohydrate stores as these are cheap, and useful for bulking up on.
For more information check our Top 10 Bodybuilding Supplements article.
*** What is Exercise Induced Anaphylaxis (EIA)? ***
By DaveH - MuscleTalk Member
Exercise-induced anaphylaxis (EIA) is a distinct form of physical allergy resulting in hypotension and syncope.
**How Do I know if I suffer?
EIA occurs during exercise particularly fast walking and moderate jogging/running over an extended period. You will know if you suffer as after a short while you will feel a mild itching sensation that within a short while manifests into complete, uncomfortable itching. It is common that you will have to stop. During this time the itching will calm down. Particularly if you scratch yourself. However, upon continuing the run you will feel the itching at the same, uncomfortable intensity within seconds. You can't run through it. On a recent run after 10 minutes I got unbearable itching. I stopped completely, let it calm down and continued running. Within 10 seconds it came back worse.
**What Causes It?
For the past few months while running I experienced the above itching particularly in the thigh area. Many times it can be in the calves, love handles, but mostly thigh and inner thigh. It became incredibly frustrating to me so I decided to find out what causes it. Mast cell degranulation with the release of vasoactive substances appears to be an inciting factor for the production of symptoms in both cases (see www.aafp.org/afp/20011015/1367.html). Vasodilatation causes the itching. The reason I get it in the thighs mostly as they are the primary movers and this is where the blood is heading.
**Why Does It Happen Only When I Run/Walk?
If you ever suffer from the above, you probably wondered why, like I did, does it not happen on the stationary bike? Why can I use a stair master and not get the itching? The common answer is because on all other activities your feet produce no impact on a surface. They are continually in the same place. They are placed in one spot and you train.
Now when you walk fast or jog your feet are hitting the floor many times at quite a hard rate. This produces the vessels to crack and releases histamines into the bloodstream. I get the itching in the thighs as they are the primary movers and the blood is heading there with these toxins. Therefore I am allergic.
**What Can I Do - I Want To Run?
There is something we can all do. Obviously we should all be drinking water like fish to ensure we don't suffer from dehydration. Over at www.runningnetwork.com I found out that people are taking antihistamines, in particular clarityn 3 hours prior to running and found no itching present. Alas, I am not one to look to pills and I don't believe you should either but it's good to know there is a sure fire way to stop it.
Other things to lessen the sensation is to run on softer surfaces. I have ran on treadmills and found the springy ones to produce less impact. I get the itching still but nowhere near intense. Running on grass is also softer so any surface which is soft is useful. Running in the winter makes the condition worse. You can also try wearing cycling shorts under a pair of tracksuit bottoms to create less friction of the thighs. Sadly though taking an antihistamine like a clarityn is the only thing I have found to work.
*** Recipe - French Toast ***
By Nicole Bremner aka Nikki - MuscleTalk Moderator
Taken from Muscle Menus 2
** Ingredients
2 slices wholegrain bread
3 egg whites
1 tsp vanilla essence
1 tsp ground cinnamon
2 tsp sugar replacement
** Method
Preheat non-stick frying pay. Whip together egg whites, vanilla and cinnamon. Dip each slice of bread into the mixture and fry in pan until browned. Then flip over to brown other side of bread. Serve with natural yoghurt, fresh fruit and sugar free maple syrup if desired.
** Information
Suitable for vegetarians. Per serving: 187kcal, 16g protein, 27g carbs, 2g fat.
More great bodybuilding recipes can be found in Nicole's other great eBooks 'Muscle Menus', 'Muscle Menus 2' and 'Muscle Menus Vegetarian' eBooks:
*** Book Review - Muscle: A Writer's Trip through a Sport with No Boundaries by Jon Hotten ***
Review by James Collier - MuscleTalk Moderator
A must-read for anyone with an interest in bodybuilding and the competitive bodybuilding scene! (I'm going to start this review the same way as I'm going to finish it).
I read a review of this book in the Sunday Times in November, and thought 'oh, I've got to read that', so I jotted down the author and title and gave the scrap of paper to my girlfriend, winked and said 'Christmas pressie please!'
Sure enough on Christmas day I unwrapped this book and went upstairs to the porcelain library to read it. My initial thoughts were as it's written by a journalist, it's bound to be all anti-steroids and having digs at so-called inflated bodybuilding egos.
But it was anything but that.
Hotten spent a few years researching this brilliant piece by following the competitive bodybuilding scene in the UK and worldwide, both currently and retrospectively, in order to write a completely impartial how-it-is in depth review. He interviewed many current and past champions and people who run the scene including Dorian Yates, Wayne DeMilia, Ronnie Coleman, Jay Cutler, Gunter Schlierkamp, Kerry Kayes, Grant Thomas and even The Governator himself, Arnold. He also looks into the shocking death of Andreas Munzer at great length, again completely non-judgementally.
The great thing about Hotten is, although a non-bodybuilder himself, he really gets into the scene and appreciates it through the eyes only a bodybuilder could appreciate it. Sure steroids and other drugs do get mentioned in detail, but not in a negative light. Indeed at times, I felt Hotten, for all his detailed research, was still a little naïve as to the full extent drugs are actually used in bodybuilding.
Buy this book, you'll love it. Infact it will be an eye-opener and even be enjoyed with equal appreciation by someone who has no knowledge of the sport of bodybuilding. A must-read for anyone with an interest in bodybuilding and the competitive bodybuilding scene!
The articles in The MuscleTalker are for information purposes only and are the sole expressions of the individual authors opinion and are those not necessarily shared by the owners of www.MuscleTalk.co.uk