Whey Protein increases Glucose carriers for greater muscle glycogen replenishment. By Veeraj Vic Goyaram

Supplement Research Update

Whey Protein increases Glucose transporters for greater muscle glycogen replenishment

By Veeraj Vic Goyaram

I am very pleased to report this study because it involves Glucose Transporters in skeletal muscle, the same molecules that I do research in.  In this study, researchers from the University of Campinas in Sao Paulo showed how whey protein improves glycogen (stored muscle carbohydrate) replenishment following exercise, allowing improved recovery. They showed that this happens by improved activity of glucose transporters named GLUT4 in a rat model which received whey protein following exercise.

What is GLUT4?

The main transporter of glucose in muscle is Glucose Transporter 4 (GLUT4). GLUT4 is found inside the cell in the resting state of the cell. After a meal or after an exercise bout, these GLUT4 molecules move to the surface of the cell  where they take up glucose from the bloodstream. The fact that exercise can do this is fantastic news for diabetics and exercising individuals because it means better blood glucose control and muscle glycogen replenishment, respectively. If you need more info on the topic please contact me.

In the right picture you can see that the GLUT4 molecules (stained in green) have moved to the surface of the cell following exercise or a meal. This movement allows glucose to be taken up by the cell from the bloodstream. 

What the researchers did

The researchers, Morato and colleagues had three groups of rats fed experimental diets containing  (A) Casein, (B) Whey Protein and (C) Whey protein Hydrolysate. The animals were subjected to exercise protocol (60min of treadmill running at a speed of 15m/min) and then sacrificed 16 hours later. Their muscles were taken out and analysed.

What was found and what are the implications?

• In rats fed Whey protein and Whey protein hydrolysate, GLUT4 levels on the cell membrane was higher following after exercise compared to rats fed casein. 

• This increased level of GLUT4 at the cell surface membrane allowed more glucose to be taken up after exercise for better recovery and the replenishment of muscle glycogen used during exercise.

• This research study shows the importance of taking a whey protein supplement post training although further research is needed in this topic in human athletes and in diabetics because the latter have reduced GLUT4 movement to the cell membrane.

Exercise increased GLUT4 protein levels in the muscle cell membrane in
all rats. However, this increase was more pronounced in rats fed whey protein and whey protein hydrolysate than rats fed casein

Anything you don't understand or want to know more? 

Please free to drop me a line on vicgoyaram@gmail.com. Don't go ask the wrong persons. 

Reference

Morato PN, Lollo PC, Moura CS, Batista TM, Camargo RL, Carneiro EM, Amaya-Farfan J. Whey protein hydrolysate increases translocation of GLUT-4 to the plasma membrane independent of insulin in wistar rats. PLoS One. 2013 Aug 30;8(8):e71134.

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My Bio: I am a Mauritian originally from Roche Bois, Port Louis and now based in Cape Town, South Africa where I am busy with my postgraduate studies in molecular biology of exercise. My research, supervised by Prof. Edward Ojuka, looks at the influence of nutrition and exercise in gene expression in muscle, research which is relevant and applicable to exercising individuals, sports persons and diabetic individuals. The knowledge that I share with you stems from my 18 years of experience in bodybuilding and 8 years (and counting) of university education in the field. I have also published work in the American Journal of Physiology: Endocrinology and Metabolism (2013), International Journal of Sport Nutrition and Exercise Metabolism (2013) and co-authored two book chapters on exercise and diabetes. I also presented my research work at the 2012 International Sports and Exercise Nutrition Conference (UK). I am grateful to each and everyone at the UCT Research Unit for Exercise Science and Sports Medicine. "Knowledge without sharing is worth nothing"

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©,2013, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com

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Caffeine allows you to get more reps and feel less pain. By Veeraj V. Goyaram

Supplement Research Update

Caffeine: Less Pain and More Gain.
By Veeraj V. Goyaram

In this edition of our Supplement Science Update Bodybuilding Mauritius brings you a latest scientific study which further backs the efficacy of Caffeine as a workout booster. It is interesting to note that most caffeine-performance studies were done with aerobic-type exercise and it is nice to see some studies that concern us, iron enthusiasts. The study I report here was done in people who lift!

Duncan and colleagues from Coventry University in England looked at what caffeine, taken at 5mg/ kg body weight, does to:

a. The number of reps performed until failure is reached.

b. The perception of pain while repping to failure.

Findings:

a. More reps thanks to caffeine: For the four exercises tested (bench press, deadlift, prone row and back squat), caffeine allowed participants to get more reps until failure (19.6±3.7 and 18.5±4.1 respectively in caffeine and placebo groups). 

b. Less pain perceived: the perception of muscle pain was also lower in the caffeine group in all exercises. The the scientists among you I am including this nice little graph below. 

Add caption

Some important lessons:

• Caffeine is a great resistance training booster. That is why most preworkout supplements have caffeine as the main ingredient. Most of the other ingredients are just for show on the labels. I said most, not all.  

• Caffeine works by reducing the perception of pain.

• 5mg/kg of Caffeine may be a bit high for certain people. The authors accept that they must look at smaller doses. You must also experiment to find your appropriate dose. 

• If you don't have the cash for expensive preworkout formulas (neither do I), get hold of coffee or inexpensive caffeine tablets. 

Click to read larger abstract. Email me if you want full article

Reference

Duncan MJ, Stanley M, Parkhouse N, Cook K, Smith M. Acute caffeine ingestion enhances strength performance and reduces perceived exertion and muscle pain perception during resistance exercise. Eur J Sport Sci. 2013;13(4):392-9

------------------------------------------
Want to know my most trusted supplement resource?
The book below is Vic's Bible!

CLICK HERE TO BUY. 
That would be your greatest investment!
I am an affiliate of examine.com. If you buy the book I get a little
commission. This allows me to bring you more great FREE articles.
Science delivered to your doorstep from someone who does the research in the exercise/ nutrition lab, who lifts and understands your needs.

------------------------------------------

My Bio: I am a Mauritian originally from Roche Bois, Port Louis and now based in Cape Town, South Africa where I am busy with my postgraduate studies in molecular biology of exercise. My research, supervised by Prof. Edward Ojuka, looks at the influence of nutrition and exercise in gene expression in muscle, research which is relevant and applicable to exercising individuals, sports persons and diabetic individuals. The knowledge that I share with you stems from my 18 years of experience in bodybuilding and 8 years (and counting) of university education in the field. I have also published work in the American Journal of Physiology: Endocrinology and Metabolism (2013), International Journal of Sport Nutrition and Exercise Metabolism (2013) and co-authored two book chapters on exercise and diabetes. I also presented my research work at the 2012 International Sports and Exercise Nutrition Conference (UK). I am grateful to each and everyone at the UCT Research Unit for Exercise Science and Sports Medicine. "Knowledge without sharing is worth nothing"

------------------------------------------
Join us for discussions on our facebook group
Free advice & daily bodybuilding talk
Your #1 Bodybuilding destination in Mauritius 

BODYBUILDING MAURITIUS

_________________________________________________________________________

©,2013, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com

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Your Holiday Fitness Program. By Ashley Laounni Kaniah

Your Holiday Fitness Program

By Ashley Laounni Kaniah

For all the youths who are idle at home during this end of year holidays. How about doing something good for 30 days and look good before your new year 2014 where you will surely and definitely consume loads and snacks and drinks

SACRIFICE NOW AND ENJOY LATER

Easy workouts routine since you all are at home

Morning all 7 days of the week

30-45 mins cardio either bicycle or treadmill and try to work your abs and obliques everyday especially through hanging leg raises and crunches

• Day 1 abs
• Day 2 obliques
• Day 3 abs
• Day 4 obliques and so on working abs and obliques alternately

Evening

Monday leg

Tuesday chest

Wednesday bicep tricep calves

Thursday shoulders

Friday back

Saturday & Sunday OFF

Dieting

Try to cut out on fizzy drinks for these 30 days....remember sacrifice today and earn your results tomorrow...

 No rice or pastas

• Go for wholewheat bread
• Eat plenty of fruits
• Since its summer keep urself hydrated
• Lay off the salt and salty meals a bit and try to savour ur meals in their natural flavour
• Lay off food that holds too much water such as cucumber...eat lettuce leaves instead

This ONE month sacrifice will surely make you look fitter and healthier in your XMas & New Year snaps

Don't miss out your cardio and if possible do a lighter and low intensity one in the evening if you can so as not to cause muscle depletion

Even though you guys are not training on weekend DON'T forget your cardio which is important

For all those youths who do not have huge money to spend on protein powders and go om strict dieting this will surely help you get an edge and change you for the NEXT 30 DAYS

GIVE IT A TRY IF YOU WANT

About the Author

Ashley is a bodybuilder and fitness enthusiast from Schoenfeld, Riviere du Rempart, Mauritius. He recently won the -90kg category at the NBBF 2013 Mr. North in his first competitive outing.  Besides his involvement in the Iron world, Ashley is active in the legal profession as Junior Legal Assistant. He holds an LLB(Hons) degree. Get in touch with him via his Facebook profile

Do you also want to submit an article or even a paragraph?
YOU ARE MOST WELCOME!


Want to know my most trusted supplement resource?
The book below is Vic's Bible!

CLICK HERE TO BUY. 
That would be your greatest investment!
I am an affiliate of examine.com. If you buy the book I get a little
commission. This allows me to bring you more great FREE articles.
Science delivered to your doorstep from someone who does the research in the exercise/ nutrition lab, who lifts and understands you.

------------------------------------------
Join us for discussions on our facebook group
Free advice & daily bodybuilding talk
Your #1 Bodybuilding info destination in Mauritius 

BODYBUILDING MAURITIUS

_________________________________________________________________________

©,2013, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com

________________________________________________________________________________

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High Protein Diets & Health. By Veeraj Vic Goyaram

Nutrition Science

High Protein Diets & Health
Do they affect your Liver and kidneys?

Researched and Composed by Vic Goyaram

Bodybuilding is full of myths and a common one concerns the health effects of high protein diets. Along the same lines as "Bodybuilding makes the penis small", "Creatine damages the kidneys" and the like, high protein diets have been said to compromise the function of the liver, kidneys, the cardiovascular system, the skeletal system and God knows what else. Shockingly, the medical community have adopted these myths as facts, much to the disregard of scientific literature which proves otherwise. If a bodybuilder presents to a medical practitioner for some ailment, chances are high that his high protein diet will be put to blame. Most nutrition and dietetics books are full of these myths, as well. 

In this article we will attempt to shed some light on the effect of high protein diet on liver and kidney function. 

High Protein Diets and Liver function

The liver breaks down excess amino acids by the process of deamination. Therefore, the more amino acids from proteins consumed in excess of what we need, the greater the burden placed on the liver and the greater the risk of liver damage, right? 

The TRUTH: WRONG! The truth is that there is no evidence that this happens although there is an upper limit to how much amino acids your liver can degrade. That limit is very high anyway. On the contrary, high protein diets that good amounts of BCAAs are useful to treat liver diseases like cirrhosis (Suzuki et al., 2004).  Furthermore, it is a well known fact that unhealthy habits like overindulgence in sugar-sweetened beverages and booze can cause non-alcoholic fatty liver disease (NAFLD) and liver cirrhosis respectively. However, nobody bats an eye and gives lectures to people drowning themselves in these crap. Open a tupperware full of chicken or drink a whey protein shake and everybody loses their minds. Suddenly, your whole entourage turns into hepatologists (liver experts).

High protein diets do not negatively affect liver function

High Protein Diets and Kidney function

A high protein diet increases the output of ammonia which must be excreted by the kidneys in the form of urea. It has been hypothesised, therefore, that a high protein diet is detrimental to the kidneys because of the extra work they are made to do in that regard. People who suffer from renal problems are often placed on low protein diets in order to avoid this "burden" on the kidneys. The big question remains, does a high protein diet affect the kidneys of individuals with NO existing kidney problems?

The TRUTH: There is no evidence that a high protein diet affects negatively affects renal function even at the high intakes common among bodybuilders. Studies have compared bodybuilders consuming high protein (2.8g/kg bodyweight) with athletes consuming moderate amounts of protein and found that no significant difference in kidney function between these two groups (Poortmans et al., 2000).  A high protein intake may affect kidney function in people with existing renal problems but we cannot go further and say that this will also happen in healthy individuals.  Research published this year in the American Journal of kidney disease (Jurashchek et al., 2013) showed that a long term high protein diet does not negatively affect kidney function in healthy adults.

The consensus among medical scientists is that 

"it is uncertain that kidney health is affected by the long term consumption of a high protein diet and that there is no reason to restrict protein intake in healthy individuals"

If your medical doctor still scares you with the dangers of high protein diets then please invite him to keep up to date with scientific research (list of relevant articles below). Even if he asks "whether you know more than him" at least you did your part. 

..Certainly not damage your kidneys if you are healthy

Future articles will look at other aspects of the health effects of high protein diets. If you have any question, drop me a line! If there is anything complicated in whatever I write please also drop me a line. As always I'd be glad to assist.

References

Suzuki K, Kato A, Iwai M.  Branched-chain amino acid treatment in patients with liver cirrhosis.  Hepatol Res.  2004 Dec;30S:25-29.

Poortmans JR, Dellalieux O. Do regular high-protein diets have potential health risks on kidney function in athletes? Int J Sports Nutr 2000;10:28-38.

Juraschek SP, Appel LJ, Anderson CA, Miller ER 3rd.Effect of a high-protein diet on kidney function in healthy adults: results from the OmniHeart trial. Am J Kidney Dis. 2013 Apr;61(4):547-54. 

--------------------------------------

Want to know my most trusted supplement resource?

The book below is Vic's Bible!

CLICK HERE TO BUY. 
That would be your greatest investment!
I am an affiliate of examine.com. If you buy the book I get a little
commission. This allows me to bring you more great FREE articles.
Science delivered to your doorstep from someone who does the research in the exercise/ nutrition lab, who lifts and understands your needs.
--------------------------------------

My Bio: Passion for exercise physiology brought me all the way from Roche Bois, Mauritius to Cape Town, South Africa. I am currently doing postgraduate studies in molecular biology of exercise. My research, supervised by Prof. Edward Ojuka, looks at the influence of nutrition and exercise in metabolic gene regulation in muscle, research which is relevant and applicable to exercising individuals, sportspersons and diabetic individuals. My knowledge stems from my 18 years of experience in bodybuilding and 8 (and counting) years of university education in the field. I have also published work in the American Journal of Physiology: Endocrinology and Metabolism (2013), International Journal of Sport Nutrition and Exercise Metabolism (2013) and co-authored two book chapters on molecular mechanisms of exercise in type 2 diabetes treatment. I also presented my research work at the 2012 International Sports and Exercise Nutrition Conference (UK). I am grateful to each and everyone at the UCT Research Unit for Exercise Science and Sports Medicine. "Knowledge without sharing is worth nothing"

------------------------------------------
Join us for discussions on our facebook group
Free advice & daily bodybuilding talk
Your #1 Bodybuilding destination in Mauritius 

BODYBUILDING MAURITIUS

_________________________________________________________________________

©,2013, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com

________________________________________________________________________________

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