Science
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Soy protein – your body doesn’t always use it
Soy protein has had a bad reputation for years. Bodybuilders worry not only that it’s often an incomplete protein but also that it may have potent hormonal effects similar to estrogen, and that consumption may lower testosterone levels and cause estrogenic effects. Though the evidence has shown that ingested soy protein doesn’t in fact produce these effects, the debate still rages, with some experts recommending that male bodybuilders avoid ingesting soy protein altogether. A new study might just make the whole argument moot. The real reason you might not bother to consume soy protein is your body simply might not...
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Soy protein is good for men’s health
Soy protein has a pretty bad reputation when it comes to muscle building. For years, so-called experts have slammed soy protein as inferior to whey and egg proteins, and have warned us about soy protein being a “woman’s protein” because of its estrogenic potential. These experts warn that the potential estrogen activity of soy could crush muscle growth by negatively affecting testosterone production. Now, however, research shows beyond any doubt that soy protein is effective for men, as it’s rich in isoflacones that increase HDL (“good”) cholesterol and lower LDL (“bad”) cholesterol, helping to keep your cardiovascular system and heart...
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Avoid processed dietary oils
It’s said that we should avoid processed foods, instead opting for healthy, “clean” options that are straight from nature – fresh fruits and vegetables, complex grains and carbohydrates, and lean meats such as chicken and beef. Rarely, however, do we hear about cooking oils – but a new study has changed that. Austrian researchers found that consuming processed cooking oils such as linoleic acid not only promotes inflammation throughout your body but also prevents the death of cancer cells in your liver, contributing to your risk of getting liver cancer. Cooking with processed oils at high heat also increases their...
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Most probiotics supplements don’t work
There’s been a lot of talk lately about the benefits of probiotics – special bacteria present in your intestinal tract that aid in food digestion and overall health. Unsurprisingly, new foods and even new supplements have appeared that are “enhanced” and “fortified” with probiotics, with marketers claiming that bodybuilders need more probiotics because of the amount and frequency of our meals. They claim that extra probiotics will speed digestion, increase nutrient absorption and lead to overall better health. But there’s only one problem with these claims: They’re not true! The truth is that most orally ingested probiotics are destroyed in...
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Fatty acids build muscle
Essential fatty acids (EFAs) are critical for good health in general, but they’re especially important for building serious muscle. For this reason, it’s surprising that many bodybuilders – especially those newer to the iron game – aren’t taking EFA supplements daily. EFAs are important for good cell health, the production of testosterone and more. A new study looked at the effects of consuming EFAs for 12 weeks on human red blood cell fatty acid composition. In particular, researchers looked at the n-3 fatty acids. Scientists found that after just 12 weeks of EFA consumption, red blood cells were more robust...
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Garlic helps you train harder
Just when we thought that we knew all there was to know about garlic, we find out something new. While we’ve known for years that garlic is antiviral, antibacterial and anti-inflammatory, and while we’ve all been told that we should eat garlic because it’s “good for us,” we’ve never been told this: Eat garlic because it will help you work harder and longer in the gym. A new study from Japanese researchers shows that garlic just might help you bust it out in the gym for extra gains. When feeding physically tired people garlic, Japanese researchers noticed a marked increase...