The MuscleTalker - Issue 55 (November 2006)

MuscleTalk continues to grow and grow. We now have well over 23,300 active members and nearly 1.4 million live posts in the database. As MT is a 'big' forum there'll be some great new changes coming along very soon. We're very excited about these changes because they will bring more members to share their knowledge. Keep on enjoying MT!

*** All the best from James Collier and The MuscleTalk team! ***

See you at www.MuscleTalk.co.uk

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*** Alternative Sources of Fish Oils ***
By James Collier BSc (Hons) RNutr, MuscleTalk Moderator and Nutrition Consultant

The role of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in growth and performance are of much interest in sports nutrition, and it is accepted that essential fatty acids (EFAs) have a vital role in optimum nutrition. There is also a plethora of evidence that these fatty acids reduce risk of cardiovascular disease, some cancers and type 2 diabetes. You can read about essential fatty acids in the MT article.

Major dietary sources of EPA and DHA are oily fish such as mackerel, salmon, trout, fresh tuna, etc. It is recommended that we consume at least an average of 0.45g of these fatty acids per day, the equivalent to one portion of white fish and one portion of oily fish per week, however there are likely to be performance benefits from levels above this. Only 27% of the UK population consume oily fish at all, therefore we need to both promote the intake of oily fish and suggest alternatives in order for people to consume omega-3 fats more widely.

There are health concerns about consuming too much oily fish due to environmental contaminants such as PCBs or methyl mercury, though the evidence that these are harmful is sketchy. Also vegetarians and vegans, of course, cannot eat fish, nor is taking supplementary fish oils acceptable for them. And a lot of people simply do not like the taste of fish. Furthermore, there are concerns over the long term sustainability of global fish stocks if consumption continues to increase.

Foods enriched with EPA and DHA provide alternative sources, as do animals fed with appropriate feed to provide these nutrients. However this still requires an initial source of long chain omega-3s and there are technological issues such as potential fat oxidation.

Therefore we need alternatives, one of which is the extraction of long chain omega-3 fats from micro-organisms, like marine algae, which are capable of synthesising them. Marine algae are eaten by fish and thus pass the fats along the food chain. Marine microalgae can be grown in culture and the fatty acids extracted. Examples include the thrautochytrid, Schizochytrium spp. which produces large amounts of DHA, as does the dinoflagellate Cryothecodinium cohnii. Gonyaulax digenesis and Cochlodinium heteroblatum produce DHA and EPA.

The linseed crop is commonly used in bodybuilding and health diets as ground linseeds or as flaxseed oil. These are a great source of the essential fatty acid α-linolenic acid (ALNA) so should be encouraged in the diet.

Also being explored by supplement and nutraceutical companies is the extraction of EPA and DHA from transgenic plants like linseed and rapeseed. It is possible to genetically modify these using genes from fungi and algae. However current yields are low and there is the social problem of the acceptability of genetically modified crops.

With the current stage of science regarding long chain omega-3s, the first choice of consumption of EFAs should be oily fish and/or ground linseeds or flaxseed oil. However the avenues of both micro-organisms and genetically modified plants do look interesting.

References:
Givens DI, Gibbs RA (2006). Very long chain n-3 fatty acids in the food chain in the UK and the potential of animal derived foods to increase intake. Nutrition Bulletin 31: 104-110

Theobald HE (2006). Alternative Sources of Fish Oils. Nutrition in Practice 7 (2): 7-8

*** Skin-fold Testing at Home ***
By Steve Blades (aka ToxicToffee) and James Collier - MuscleTalk Moderators

"What is my body fat percentage?"... is a question often asked by budding bodybuilders and fitness enthusiasts. The answer is very hard to gauge without advanced technology or dissection. For most, this is either too expensive or obviously too painful! Full body composition analysis is documented by James Collier in the article Assessment of Body Composition in Bodybuilders.

The idea of this article is to provide a simple way of measuring skin fold thickness (SFT) at home. Whilst the results may not be 100% accurate, when compared to hydrostatic weighing, it will allow for the monitoring of changes in skin folds, which is an indication of body fat percentage. Hydrostatic weighing will provide a percentage, whilst callipers will provide a skin fold sum, which can be formulated into a percentage score. The sum total is also a useful tool for monitoring progress.

SFT testing has been used in the fitness and medical profession for years and still holds validity even in a world dominated by digital gadgets. Price is also low with most measuring tools starting from as little as £10 in the UK, providing a sliding scale read opposed to a digital display.

SFT testing in its most basic form will follow a one point check. The suprailiac, (above the hip bone) would be the place to monitor skin fold measurements and changes for those using the one point check.

For those wishing to test this area, simply follow the procedure below:

• Find a point around 2-3 cm above the right hip bone
• In a standing position, pinch the site with the thumb and forefinger of the left hand
• Whilst holding the fold place the jaws of the callipers around 1-2cm away
• The pinch is a vertical reading
• Press the callipers with the thumb until the 'click'is heard
• View and record the mm place on the scale
• Remove callipers
• Repeat twice (to the right of the previous measurement)
• Take an average figure from the three readings
• Refer to a standard one point checking chart for estimate of percentage

With subcutaneous fat being the most abundant in the body this method is the primary place where it sits for males and females. Callipers do, however, exclude essential fats, visceral fats and intramuscular fats which should be acknowledged.

The results will be measured in millimetres (mm) this can be charted against percentage to give an appreciation of body fat, but will not provide a definitive result. One point checking is not generally advised for those wishing to gauge an accurate assessment of body fat levels as subcutaneous fat deposits are never equally distributed from person to person. You may hear a bodybuilder say 'my lower back is the last place to come through' meaning their abs are clear but they are holding fat around the lower back.

A three point checking would give a slightly more accurate indication with male sites being chest, abdomen and thigh whilst women would test the suprailiac, tricep and thigh. Again a sum of three figures could be matched to a chart with a rough estimation of body fat percentage or simply used in their original form (mm). With your three readings take the pinches three times for each site and record an average score as you would with the one point check detailed above. The testing of triceps will need to be done by someone else for accuracy. Accuracy is crucial for SFT and having a personal trainer or partner who is both skilled and consistent is essential to monitor changes in you skin fold scores.

Three point testing can be done alone for some, but seven point testing has to be done by a partner due to the location of the additional skin fold sites. The chest, abdominal, suprailiac, midaxillary (around the lat muscle/arm pit area), tricep, thigh and subscapular (below the shoulder bone) will be tested to give a seven-fold sum. Seven-fold sums will give a more accurate assessment of body fat levels than the one or three point checks.

As stated before, some calculators will allow for a fair estimation of body fat but will show an average 1-2% difference between calliper testing and hydrostatic weighing (the gold standard) for the majority of people (Eckerson et al 1998) (based on 3 fold site testing). Although this sounds good news, other studies have shown around 5-6% difference between the equations from the sum of skin folds when compared to hydrostatic weighing.

Sites eight and nine are the bicep and medial calf, and can be added to your skin fold sum for an even more advanced skin fold sum.

Record your location scores and file them for future reference. Initially test each day for the practise and then less frequently as time goes on. Once every 3 days is fine and the test conditions should be replicated as closely as possible. Whilst skin fold testing may not directly equate to accurate body fat percentage measuring it is a great tool, when carried out consistently, to track the changes in subcutaneous body fat levels.

Reference
Eckerson JM, et al (1998). Journal of Strength and Conditioning Research. 12 (4): 243-247

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*** Food of the Month - The Avocado ***
By Big Les MuscleTalk Moderator

The avocado has a long and chequered past; in Aztec times it was regarded to have aphrodisiac qualities (a reputation undeserved but hard to shake), and its very name derives from the Aztec name for 'testicle tree'. More recently it has been maligned for its high fat content, unfortunately as gram for gram the avocado is high in fat; an obsession with raw numbers has obscured the many benefits of this fruit.

The fat the avocado contains is 60% monounsaturated, 20% polyunsaturated and 20% saturated, which is a favourable fat profile. This fat content makes our green friend nutrient dense with 100g giving us 15g of fat, but only just under 2g of protein and just over 7g of carbohydrate. This 100g will give us 5g of fibre which goes a good way towards the daily recommendation of over 18g in one tasty package.

Our avocado is also a good source of vitamin E, 1.3mg per 100g, but it also packs a significant potassium punch with 599mg per 100g. Given potassium and sodium are two of the most abundant minerals in our body and used to regulate numerous metabolic processes, maintaining a healthy intake is of paramount importance, especially to athletes. In addition to these, the avocado is a good source of the antioxidant glutathione (3 times more than any other fruit), beta-sitosterol (4 times that of an orange) and lutein, and it also acts to help the absorption of fat soluble nutrients such as alpha- and beta carotene that are eaten with the fruit.

Studies have linked a strong correlation between increased glutathione intake and a reduced risk of oral and pharyngeal cancer, and beta-sitosterol is a commonly prescribed anti-cholesterol drug that interferes with cholesterol absorption and thus helps lower cholesterol levels. And the fruit also has had medicinal uses, the skin being used as an anti-biotic for the gastro-intestinal tract and as a remedy for dysentery. The leaves have a multitude of uses and avocado oil is a moisturising treatment for eczema or dermatitis.

Now you are ready to get that avocado off the shelf and into your shopping basket, make sure you pick a heavy one with an unblemished, unbroken skin that is firm. The ripe fruit is somewhat similar to a ripe peach. Once opened the avocado will oxidise very quickly, turning brown. A little lemon or lime juice sprinkled on the fruit will slow the oxidation process. So if you fancy a healthy guacamole dip - you can rest assured that at least one item on the menu is good for you!

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*** MT Powerlifting Totals Competition ***
By Jonnywildboar - MuscleTalk Pro-Member
See: www.muscletalk.co.uk/fb.asp?m=1083082

It's been a steady month in the MT powerlifting totals. The current leaders are:

MT Pro-member and all round good guy veganlifter got PBs in the squat and deadlift 212.5kg and 227.5kg respectively. Dakensta, another Pro-member and Journals section funny man finally got 200kg deadlift! Well done fellas!

Many thanks to new members LAXKID and Wogihao posted their totals to add to the list, we now have over 115 totals, keep pounding!

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*** Recipe - Bigfella's Protein Bars ***
By Bigfella - MuscleTalk Moderator

This month we thought we'd revive the longest running thread on MT, the renowned protein bar recipe. Many members have adapted this recipe which you can read about in this topic, or you can get the original recipe below. This recipe, along with loads of other tasty nutrition bar recipes, can also be found in the eBook Muscle Menus Shakes Bars & Smoothies

** Ingredients
1 cup peanut butter
8 tbsp honey
1¼ cup whey protein powder
1 cup oats (oatmeal)

** Method
Combine peanut butter and honey and microwave for 90 seconds. Add the remaining ingredients and mix well. Smooth into a baking tray and refrigerate for 20 minutes. Cut into 12 bars, wrap and store in the refrigerator.

** Information
Makes 12 bars. Per bar: 163kcal, 10.6g protein, 20g carbs, 6g fat.

To lower the carbohydrate and calorie level of these bars, omit some of the honey.

More great bodybuilding recipes can be found in the eBooks 'Muscle Menus', 'Muscle Menus 2', 'Muscle Menus Vegetarian' and Muscle Menus Shakes, Bars and Smoothies

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*** *** DVD ReviewReview - Super Size Me ***
Review by Big Les MuscleTalk Moderator

Available HERE

Morgan Spurlock's seminal work on obesity in America and on the deleterious effects of three squares a day under the famous Golden Arches seems an unlikely candidate for a review on MuscleTalk. Sure it's entertaining, maybe shocking and definitely an eye opener but what on earth has it to do with bodybuilders, powerlifters and athletes of any sort?

Well the first two of those groups, bodybuilders and powerlifters are certainly two groups that need to look a little more closely at this documentary. Not the bits about obesity, portion sizes, no, the bit they need to perk up for come when the hapless Morgan goes to the doctors and reports on the changes since he started junking up. Many criticised Morgan's findings because prior to his McDiet he ate a healthy fare that was almost entirely vegetarian; I mean what sort of person dramatically switches from eating healthy food to maybe not three squares but definitely a much higher proportion of junk and fatty foods? And what sort of person eats a diet that is much higher in saturated fat than would be recommended? Let me think? Well you guessed it, if there was a group likely to switch eating practices in a heartbeat it is bodybuilders, and many more traditional powerlifting diets are heavy on the saturates.

Add to this the fact that many bodybuilders and powerlifters assisted their efforts with supplementation that both stresses the liver and shifts their blood cholesterol profile the wrong way in more ways than one, and you can see how such a dramatic shift in dietary practice may not be the best way to approach things from a health point of view. Indeed, Morgan's blood panel reads like a train wreck, showing his body simply cannot cope; just be glad it wasn't being further bombarded with the stresses of intense training and supplementation as well - we could have well seen Morgan presenting portions from the emergency room.

If that wasn't instructive enough, if we look at what this radical diet shift did to Morgan's state of mind. If your motivation nosedived like Morgan's then all your eating and supplementation would be wasted because you simply couldn't generate the intensity to curl a lettuce, or dead-lift a cucumber.

So what do we take away from Super Size Me? By looking more closely we can see it is instructional to us athletic bodybuilding, powerlifting types as well as the more average Joes of this world. And so next time there is a documentary about food choices, maybe it's worth paying some attention; but then again if it involves analysing poo, maybe not!

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