Nutrition

Magnesium is crucial for your health in many ways. Learn which foods are the best sources of magnesium and why you should start supplementing with this important mineral.

Although magnesium is best known as the relaxing ingredient in the popular supplement ZMA, the benefits of magnesium are extremely impressive and go far beyond promoting healthy sleep.

In this article, you'll learn all about this key mineral and how regular supplementation can take your health and even your body development a step forward.

Background information on magnesium and magnesium deficiency

Magnesium is the fourth most abundant mineral in the human body and is the second most abundant electrolyte. Magnesium is a key co-factor in over 300 metabolic reactions in the body.

Some of the most important roles of magnesium include (1, 2, 3):

• Protein synthesis
• Muscle and nerve function
• Control of blood sugar levels
• Regulation of blood pressure
• Energy production
• DNA synthesis
• Muscle contraction

With such a wide range of functions, a magnesium deficiency will always be a serious cause for concern. The official recommended intake of magnesium is 420 mg for men and 310 mg for women (4).

Scientists estimate that at least 60% of the Western world's population does not get this recommended amount from their diet. You should bear in mind that these values are well below the optimal range for athletes or people who want to optimize their health and body development (5).

The biggest problem with magnesium intake is the limited access to natural sources. Although magnesium is found in many foods, there is no primary food source that contains a large amount of high quality magnesium. The foods with the highest magnesium content include whole grains, spinach, nuts, legumes and potatoes. However, you would have to eat unrealistically high amounts of these foods to get large amounts of magnesium (6).

Source: Gebhardt, S., Lemar, L., Haytowitz, D., Pehrsson, P., Nickle, M., Showell, B., ... & Holden, J. M. (2008). USDA national nutrient database for standard reference, release 21.

In addition to the problems of getting enough magnesium from the diet, there are a large number of factors that can reduce the rate of magnesium absorption and storage. These include (7):

• Excessive alcohol consumption, diuretics, coffee, tea, salt, phosphoric acid (soft drinks), calcium, potassium and sugar
• Severe stress
• Medication and supplements (aminoglycosides, cyclosporine, azathioprine, large amounts of vitamin D).
• Various illnesses and conditions (vomiting, diarrhea, kidney transplants, etc.)
• Insufficient fluid consumption

The most common way to determine a magnesium deficiency is to measure the total serum concentration. A healthy range is between 0.7 and 1.05 mM (8). However, most of the body's magnesium is stored in bone, muscle and soft tissue, while only about 1% of magnesium is dissolved in serum (9).

For this reason, measuring total serum concentration is probably not an effective way to diagnose magnesium deficiency unless there is a severe deficiency (10). This means that it is possible that a large majority of the population suffers from a magnesium deficiency that is just not severe enough to be identifiable by a serum concentration measurement.

Signs of a minor magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, exhaustion and weakness. When such a deficiency becomes more severe, other problems such as cardiac arrhythmias, tingling, numbness, muscle twitching, cramps, seizures and coronary spasms may occur (2, 4).

It's important to note that most people with inadequate magnesium stores will not experience serious symptoms, and there is a good chance that you too may have less than optimal magnesium levels that could affect your health and performance.

Prolonged magnesium deficiency has been linked to a number of chronic conditions, including migraines, Alzheimer's disease, high blood pressure. Cardiovascular disease and type 2 diabetes (12, 13, 14).

Whether you are trying to improve your health, reduce the risk of disease, improve your performance or your body's development, magnesium supplementation is certainly important.

The benefits of magnesium supplementation

In addition to helping to prevent all the negative effects of magnesium deficiency described above, magnesium supplementation has been shown to be effective in treating a range of conditions. Some of the most relevant benefits are listed below:

Depression

Magnesium has numerous effects on brain chemistry - and neurotransmitters in particular. An imbalance of these neurotransmitters is thought to be one of the main causes of depression, which is why a magnesium deficiency has been linked to the development of depression (15, 16, 17, 18, 19).

To support this, a study review and meta-analysis found an association between low magnesium levels and increased incidence of depression (16, 17). Oral magnesium supplementation could prevent depression and is therefore also used as an alternative therapy (15, 16).

Magnesium therapy has been shown to alleviate symptoms of depression in women suffering from postmenopausal syndrome and in patients suffering from chronic fatigue syndrome (20, 21).

High blood pressure and cardiovascular disease

Hypertension (elevated blood pressure), which affects a large percentage of the population, is one of the primary risk factors for heart disease and stroke. Recent studies have found that one benefit of regular magnesium supplementation is its unique ability to lower blood pressure (22).

A meta-analysis involving over 1000 adults concluded that magnesium supplementation over a period of 3 to 24 weeks could reduce systolic blood pressure by 3-4 mmHg and diastolic blood pressure by 2-3 mmHg. Although this may sound like very minor changes, these changes can be very beneficial and relevant in the long term when combined with a healthy diet, lifestyle and exercise program (22).

Higher magnesium intake could also reduce the risk of stroke, which is closely related to blood pressure. Another meta-analysis, which included 7 studies with a total of 241,378 participants, concluded that an additional 100 mg of magnesium per day may be associated with an 8% reduced risk of stroke, particularly for ischemic (heart-based) strokes (23).

The final confirmation was provided by 2 studies in which the authors found that the individuals with the highest serum magnesium levels and the highest magnesium intake had a reduced risk of sudden cardiac death and ischemic heart disease. In other words, the higher the magnesium levels, the lower the risk of cardiovascular death or cardiovascular disease (24, 25).

Exercise performance

Like other minerals and electrolytes, magnesium is known for its role in exercise performance and weight training. First and foremost, magnesium plays a key role in muscle contraction. In other words, it helps your muscles to shorten and lengthen in order to perform movements and generate power.

Interestingly, magnesium requirements can increase by 10 to 20% during exercise, highlighting the importance of magnesium for athletes and those who exercise regularly (26).

Controlled studies have shown that magnesium supplementation has the following benefits (27, 28, 29, 30, 31):

• Increased exercise performance
• A reduction in pain and discomfort caused by an accumulation of lactic acid
• A reduction in negative changes in the levels of stress hormones
• Support for regeneration
• A reduction in high insulin levels

Improvements in performance have been observed in team athletes such as volleyball players, who were able to improve their jumping performance, as well as in triathletes, who were able to run, cycle and swim faster (28, 31).

Type 2 diabetes

Other research has found that diets that include lower amounts of magnesium are associated with a significantly higher risk of diabetes, which may have something to do with the significant role magnesium plays in blood glucose metabolism (34, 35).

Some of the most impressive research can be found in two meta-analyses, which concluded that magnesium supplementation can reduce the risk of diabetes by 15 to 23% (34, 36).

In controlled studies, patients with diabetes supplemented with 600 mg of elemental magnesium and experienced improved blood glucose control (40). In another study, administration of 300 mg of elemental magnesium over a 16-week period resulted in a significant reduction in fasting blood glucose levels and HbA1c, which is a marker of long-term metabolism and glycemic control (41).

For anyone trying to improve their body composition, magnesium may help to better metabolize the carbohydrates they consume and maintain healthy insulin function. As we know, insulin sensitivity is a key factor in health, disease risk reduction and body composition.

If insulin sensitivity is high, this will help transport nutrients to the muscles for regeneration, growth and energy supply. On the other hand, if glucose metabolism is not functioning correctly, you may well store more fat and increase your risk of disease.

Sleep problems

We all know how important restful sleep is for health, fat loss and performance. Nearly 50% of all older adults suffer from insomnia. They have trouble falling asleep, wake up early or don't feel refreshed after waking up (43). Even a single night of poor sleep can result in impaired performance and blood sugar metabolism, and in the long run, too little or poor sleep will make it harder for you to build muscle or lose fat.

Magnesium - more specifically ZMA - is a good remedy for insomnia and is also used by many users to improve sleep quality in general.

This is because magnesium is a natural component of N-methyl-D-aspartic acid (NMDA) and a friend of GABA receptors, which appear to play a critical role in regulating sleep (43). GABA is a calming neurotransmitter that the brain needs to switch off. Without GABA, we remain mentally active, our thoughts spin and we lie in bed staring at the ceiling.

Only a few studies have been carried out to date that have investigated the relationship between magnesium and sleep. However, the results to date suggest that magnesium supplementation may increase sleep time and sleep efficiency while improving markers of sleep quality (44, 45).

If sleep is the primary focus, then magnesium supplementation can be supported by other vitamins, minerals and supplements such as zinc, vitamin B6 and/or melatonin to further improve sleep and recovery (46, 47).

How should you supplement magnesium?

Typical doses for magnesium supplementation range from 200 to 400 mg, but there are many different forms of magnesium available on the market that may alter your dosing strategy (48).

In general, magnesium citrate is a good choice for supplementation. However, in principle, any form of magnesium can be used to reduce a magnesium deficit, with magnesium L-threonate containing less elemental magnesium than other forms.

Supplementation with magnesium oxide or magnesium chloride may result in gastrointestinal side effects such as diarrhea, as these forms of magnesium have a lower absorption rate. Last but not least, it should be mentioned that a magnesium supplement should be taken with food to improve absorption.

Start today by taking about 400 mg of magnesium citrate with your last meal of the day. Combining it with a slow-digesting protein such as a casein shake is a surefire way to support your muscle growth during the night while promoting sleep quality, relaxation and recovery.

References

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5. King, D. E., Mainous III, A. G., Geesey, M. E., & Woolson, R. F. (2005). Dietary magnesium and C-reactive protein levels. Journal of the American College of Nutrition, 24(3), 166-171.
6. Haytowitz, D. B., Lemar, L. E., Pehrsson, P. R., Exler, J., Patterson, K. K., Thomas, R. G., ... & Duvall, M. (2012). USDA National Nutrient Database for standard reference. Release, 24, 17.
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12. Guerrera, M. P., Volpe, S. L., & Mao, J. J. (2009). Therapeutic uses of magnesium. American family physician, 80(2).
13. Moshfegh, A., Goldman, J., Ahuja, J., Rhodes, D., & LaComb, R. (2009). What we eat in America, NHANES 2005-2006: usual nutrient intakes from food and water compared to 1997 dietary reference intakes for vitamin D, calcium, phosphorus, and magnesium. US Department of Agriculture, Agricultural Research Service.
14. Bailey, R. L., Fulgoni, V. L., Keast, D. R., & Dwyer, J. T. (2011). Dietary supplement use is associated with higher intakes of minerals from food sources. The American journal of clinical nutrition, 94(5), 1376-1381.
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16. Derom, M. L., Sayón-Orea, C., Martínez-Ortega, J. M., & Martínez-González, M. A. (2013). Magnesium and depression: a systematic review. Nutritional neuroscience, 16(5), 191-206.
17. Tarleton, E. K., & Littenberg, B. (2015). Magnesium intake and depression in adults. The Journal of the American Board of Family Medicine, 28(2), 249-256.
18. Eby, G. A., & Eby, K. L. (2006). Rapid recovery from major depression using magnesium treatment. Medical hypotheses, 67(2), 362-370.
19. Barragán-Rodríguez, L., Rodríguez-Morán, M., & Guerrero-Romero, F. (2008). Efficacy and safety of oral magnesium supplementation in the treatment of depression in the elderly with type 2 diabetes: a randomized, equivalent trial. Magnesium Research, 21(4), 218-223.
20. Cox, I. M., Campbell, M. J., & Dowson, D. (1991). Red blood cell magnesium and chronic fatigue syndrome. The Lancet, 337(8744), 757-760.
21. FACCHINETTI, F., BORELLA, P., SANCES, G., FIORONI, L., NAPPI, R. E., & GENAZZANI, A. R. (1991). Oral magnesium successfully relieves premenstrual mood changes. Obstetrics & Gynecology, 78(2), 177.
22. Kass, L., Weekes, J., & Carpenter, L. (2012). Effect of magnesium supplementation on blood pressure: a meta-analysis. European journal of clinical nutrition, 66(4), 411-418.
23. Larsson, S. C., Orsini, N., & Wolk, A. (2012). Dietary magnesium intake and risk of stroke: a meta-analysis of prospective studies. The American journal of clinical nutrition, 95(2), 362-366.
24. Peacock, J. M., Ohira, T., Post, W., Sotoodehnia, N., Rosamond, W., & Folsom, A. R. (2010). Serum magnesium and risk of sudden cardiac death in the Atherosclerosis Risk in Communities (ARIC) Study. American heart journal, 160(3), 464-470.
25. Del Gobbo, L. C., Imamura, F., Wu, J. H., de Oliveira Otto, M. C., Chiuve, S. E., & Mozaffarian, D. (2013). Circulating and dietary magnesium and risk of cardiovascular disease: a systematic review and meta-analysis of prospective studies. The American journal of clinical nutrition, 98(1), 160-173.
26. Nielsen, F. H., & Lukaski, H. C. (2006). Update on the relationship between magnesium and exercise. Magnesium research, 19(3), 180-189.
27. Chen, H. Y., Cheng, F. C., Pan, H. C., Hsu, J. C., & Wang, M. F. (2014). Magnesium enhances exercise performance via increasing glucose availability in the blood, muscle, and brain during exercise. PloS one, 9(1), e85486.
28. Golf, S. W., Bender, S., & Grüttner, J. (1998). On the significance of magnesium in extreme physical stress. Cardiovascular Drugs and Therapy,12(2), 197-202.
29. Veronese, N., Berton, L., Carraro, S., Bolzetta, F., De Rui, M., Perissinotto, E., ... & Coin, A. (2014). Effect of oral magnesium supplementation on physical performance in healthy elderly women involved in a weekly exercise program: a randomized controlled trial. The American journal of clinical nutrition, 100(3), 974-981.
30. Pokan, R., Hofmann, P., von Duvillard, S. P., Smekal, G., Wonisch, M., Lettner, K., ... & Bachl, N. (2006). Oral magnesium therapy, exercise heart rate, exercise tolerance, and myocardial function in coronary artery disease patients. British journal of sports medicine, 40(9), 773-778.
31. Setaro, L., Santos-Silva, P. R., Nakano, E. Y., Sales, C. H., Nunes, N., Greve, J. M., & Colli, C. (2014). Magnesium status and the physical performance of volleyball players: effects of magnesium supplementation. Journal of sports sciences, 32(5), 438-445.
32. Terblanche, S., Noakes, T. D., Dennis, S. C., Marais, D., & Eckert, M. (1992). Failure of magnesium supplementation to influence marathon running performance or recovery in magnesium-replete subjects. International journal of sport nutrition, 2(2), 154-164.
33. Finstad, E. W., Newhouse, I. J., Lukaski, H. C., McAuliffe, J. E., & Stewart, C. R. (2001). The effects of magnesium supplementation on exercise performance. Medicine and science in sports and exercise, 33(3), 493-498.
34. Larsson, S. C., & Wolk, A. (2007). Magnesium intake and risk of type 2 diabetes: a meta-analysis. Journal of internal medicine, 262(2), 208-214.
35. Rodríguez-Morán, M., Mendía, L. E. S., Galván, G. Z., & Guerrero-Romero, F. (2012). The role of magnesium in type 2 diabetes: a brief based-clinical review. Magnesium Research, 24(4), 156-162.
36. Schulze, M. B., Schulz, M., Heidemann, C., Schienkiewitz, A., Hoffmann, K., & Boeing, H. (2007). Fiber and magnesium intake and incidence of type 2 diabetes: a prospective study and meta-analysis. Archives of Internal Medicine, 167(9), 956-965.
37. Simmons, D., Joshi, S., & Shaw, J. (2010). Hypomagnesaemia is associated with diabetes: Not pre-diabetes, obesity or the metabolic syndrome. Diabetes research and clinical practice, 87(2), 261-266.
38. Rude, R. K., Shils, M. E., Shike, M., Ross, A. C., Caballero, B., & Cousins, R. J. (2006). Modern nutrition in health and disease. Magnesium, 223-47.
39. Evert, A. B., Boucher, J. L., Cypress, M., Dunbar, S. A., Franz, M. J., Mayer-Davis, E. J., ... & Yancy, W. S. (2014). Nutrition therapy recommendations for the management of adults with diabetes. Diabetes care, 37(Supplement 1), S120-S143.
40. de Lourdes Lima, M., Cruz, T., Pousada, J. C., Rodrigues, L. E., Barbosa, K., & Canguçu, V. (1998). The effect of magnesium supplementation in increasing doses on the control of type 2 diabetes. Diabetes care, 21(5), 682-686.
41. Rodríguez-Morán, M., & Guerrero-Romero, F. (2003). Oral Magnesium Supplementation Improves Insulin Sensitivity and Metabolic Control in Type 2 Diabetic Subjects A randomized double-blind controlled trial. Diabetes care,26(4), 1147-1152.
42. De Valk, H. W., Verkaaik, R., Van Rijn, H. J. M., Geerdink, R. A., & Struyvenberg, A. (1998). Oral magnesium supplementation in insulin-requiringtype 2 diabetic patients. Diabetic medicine, 15(6), 503-507.
43. Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: a double blind placebo-controlled clinical trial.Journal of Research in Medical Sciences, 17(12).
44. Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: a double blind placebo-controlled clinical trial.Journal of Research in Medical Sciences, 17(12).
45. Nielsen, F. H., Johnson, L. K., & Zeng, H. (2010). Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep.Magnesium Research, 23(4), 158-168.
46. Rondanelli, M., Opizzi, A., Monteferrario, F., Antoniello, N., Manni, R., & Klersy, C. (2011). The Effect of Melatonin, Magnesium, and Zinc on Primary Insomnia in Long-TermCare Facility Residents in Italy: A Double-Blind, Placebo-ControlledClinical Trial . Journal of the American Geriatrics Society,59(1), 82-90.
47. Brilla, L. R., & Conte, V. (2000). Effects of a novel zinc-magnesium formulation on hormones and strength. J Exerc Physiol Online, 3(4), 26-36.
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Source: https://www.muscleandstrength.com/articles/magnesium-key-mineral-deficit

How to bulk up fast: The ultimate guide for skinny guys

Part 1

Nutrition

Just can't seem to gain weight? This guide will take you step by step through the mass building process, help you put together a nutrition plan and provide you with a muscle building workout plan.

This guide will teach you the following:

• How to determine the amount of calories you're eating right now.
• The best way to customize your diet plan so that you can gain weight in a healthy way.
• Which foods are best for building mass.
• How to eat plenty of calories even when you're already full.
• The best way to train to build quality muscle.
• How you should supplement to maximize the mass building process.

Introduction

I was once a skinny boy. A very skinny boy.

And not only that - I was also what many refer to as "skinny fat". Despite the fact that I loved to work out, I looked terrible. It was impossible to see me anywhere in public without a T-shirt.

I found it very difficult to gain weight. Sometimes it seemed like I did nothing but eat from sunrise to sunset, but the scale stayed at 63 to 65 kilos until my last year of high school.

Two and a half years later, when I reached the age of 20, my life had changed dramatically. I weighed 85 kilos with a solid amount of muscle mass, I was stronger than I ever dreamed I would be and girls were talking to me.

This will probably sound like an exaggeration or some kind of sales pitch. I apologize if this is the case, but it is the full honest truth.

In this article I want to share with you some things I have learned during these years. I will provide you with specific advice regarding training, nutrition, cardio, recovery and even supplementation.

Confession of a skinny boy: What I did wrong

Looking back on those years, it's easy to see what I was doing wrong and why I couldn't build weight and muscle. Here are the three main reasons I wasn't making progress:

Cardio Overkill

I was working out too much - way too much. During the summer months, I was outside from sunrise to sunset running, playing baseball or basketball, or swimming.

If I wasn't outside, I was inside doing some form of cardio - step-ups, jumping rope or even aerobics (yes, it was the early eighties). It wasn't unusual for me to run 5 kilometers a day, do 45 minutes of step-ups and play baseball for 4 hours. This was a typical day for me.

And here's the problem: even though I was certainly fit and healthy from all that training, I was burning an insane amount of calories. Am I telling you to stop exercising completely? Of course not. Cardio training is a great way to improve your overall health. The problem with too much cardio (and exercise in general) is that it interferes with one of your primary goals - building weight and muscle.

Scientific research supports common sense on this topic. A meta-analysis (1) on the influence of cardio training on resistance training came to the following conclusion:

"Our results suggest that disruptive influences of endurance training are a factor of the modality, frequency, and duration of endurance training chosen."

The bottom line is that if you are currently doing a lot of cardio training alongside your resistance training, this will affect your results. The more cardio training you do, the greater the tendency for it to affect your results.

If your primary goal is to build weight and muscle, then it would make sense not to overdo it with the cardio. This is a competing goal - a goal that is in direct conflict with your weight building goals. For this reason, it makes sense to minimize the amount of cardio you do.

If you are one of the skinny guys, then you should keep your cardio workouts to 3 to 4 hours per week and cardio workouts of 20 to 30 minutes duration. If you play a sport or have an active lifestyle and can't reduce the amount of cardio, then it's time to improve your diet.

You're not eating enough

Most skinny guys think they're eating enough, but in most cases they're just guessing when it comes to estimating their daily food intake. Here's what I recommend: instead of guessing, write down everything you eat for a week. Don't change your eating habits, which means you shouldn't intentionally eat more or less than you normally would during this phase.

At the end of the week, take the time to analyze your food choices during the week. Take a close look at how many calories you have eaten on average over the last 7 days. If you need help, there are numerous websites and books that can provide you with nutritional information on every possible food.

What does this number look like? Is it above 3000 kcal per day? I would bet that your food intake is less than you would have thought.

Building weight and muscle is like any other endeavor in life, which means it takes a certain amount of invested time to become proficient at it. If you want to make it onto a basketball team, then you need to invest some time in your training. Even if you want to play the latest Xbox game to the end, this will require a certain time investment.

If you want to gain weight, then you will need to spend some time analyzing and planning your diet.

You stay weak

Progressive overload is king. Simply exercising is good for your health, but it's not a magical way to build muscle. If you don't push yourself hard in the gym to build strength, you won't build muscle. Stay weak and you'll stay skinny - that sums it up nicely.

When you train for strength, you force your body to respond. In response to these demands, it will build muscle - if you eat enough.

During my teenage years, I did a lot of bodyweight training along with bench presses and curls. I used the same weight over and over again - week after week, year after year - and wasn't able to build any muscle.

No one had ever told me that the body adapts quite quickly to a certain weight and that more resistance is then needed. I thought I could magically "pump up" my chest and biceps using 45 kilos on bench press and 12 kilos on curls.

The next steps - time to gain weight and build muscle

So now we've determined that here's what a skinny kid needs to do:

1. Stop doing so much cardio
2. Eat more
3. Get stronger than he is now

Cardio is the easy part. We can easily control how much cardio we do each week. Let's move on to the next step of our journey and learn how to gain weight the "right" and healthy way.

How to gain weight

This section will provide you with a step by step guide on how to gain weight in a healthy way.

Step 1 - Analyze your existing diet

This is an essential step of the process - so don't skip it by simply making a rough estimate of your average calorie intake instead.

The truth is this... most skinny guys think they're eating enough, but when you ask them how many calories they're eating on a daily basis, they're not sure. This uncertainty is one of the primary components of the problem.

If you can't gain weight, then you need to do something about it. You have a choice between the following two alternatives:

1. Keep doing what you're doing, which in this case means continuing to guess how many calories you're eating per day while hoping you'll gain weight.
2. Take control of the situation, learn what you are eating, make the necessary changes and set yourself a goal for a minimum daily calorie intake.

Obviously, the second option is our only real option. Let's get down to business.

Grab a notepad, a computer, a tablet or your smartphone. You will need to write down everything you eat and drink during this week - without exception. If you're not sure of the exact amounts, write things down in a way that makes sense to you. Here are some examples:

• One side serving of potatoes
• 1/2 package of macaroni and cheese
• Almost an entire large glass of milk

Next, use a calorie chart or online calorie calculator to calculate how many calories you ate during the week. Some of this will be guesswork, but that's part of the learning process. Don't drive yourself crazy if you feel that your calculations are not 100% accurate. That's not the point. The point is that you need to learn more about foods, their calorie content, etc.

Now calculate your average daily calorie intake. How many calories do you eat per day? 2200? 2500? Is this number higher or lower than what you previously thought?

Step 2 - Make adjustments to your diet

It's now time to put together some form of structured eating plan and increase your calorie intake. Use the following as a starting point:

• Calories: Add 500 kcal to your average calculated calorie intake.
• Protein: Make sure you eat at least 180 grams of protein per day.
• Fats: Make sure that at least 20% of your daily calorie intake consists of healthy fats.
• Carbohydrates: After you've determined your protein and fat intake, fill up the rest of your daily calorie intake with quality carbohydrates - fruits, vegetables, grains, etc.

It's certainly okay to eat more than 180 grams of protein per day. Even though studies suggest that you may only need 150 grams per day for your muscle growth, you need to consider the reality that you are currently underweight and your body may be building muscle at a relatively high rate. For this reason, it is better to eat a little more protein per day than less.

A high protein intake is perfectly safe and harmless unless you suffer from pre-existing kidney problems. Eating more protein can also help you balance your diet so that you don't have to be so dependent on carbohydrates. It can be hard to force yourself to eat very high carbohydrate meals if you are not overly hungry.

The recommended 20% should also be considered a minimum. Fat has a high calorie density. Fat provides 9 kcal per gram, while protein and carbohydrates provide only 4 kcal per gram. What does this mean? It is easier to get your daily calorie intake if you increase your fat intake. You won't feel as full because fat has a higher calorie density.

If you find it difficult to eat enough food, then you can consider increasing your fat intake up to 40% of your daily calorie intake. This will make it much easier for you to reach your daily calorie goal.

Step 3 - Weight gain goals

Aim for around 1 kilo per month. Some will see this as slow, but over the year the weight gain will add up to 12 kilos - and almost 25 kilos in 2 years.

If you follow this approach and work hard to get stronger than you are now, using the training plan below, then your weight gain will be quality weight gain. You will build a lot of muscle mass and look great after 2 years.

Some may prefer to gain weight faster. However, while faster weight gain may work for some, it is usually the perfect recipe for fat gain. The human body can only build a certain amount of muscle mass per day, week and month. The faster and more aggressively you push your weight gain, the more likely you are to build more body fat.

And that's not what you want.

The first 2 weeks

Ignore the weight you gain during the first two weeks of your mass-building phase. During this time, you'll increase your carbohydrate intake - and almost certainly your sodium intake - and the demands on your digestive system. Your body will store more water. This is not rapid fat gain, so don't panic.

After two weeks, your weight gain will stabilize. Weeks 3 and 4 will tell you the real story. Make the following adjustments based on your weight gain during weeks 3 and 4:

• You lost weight: Code Red! Add 750 kcal to your daily calorie intake. Ignore what the scale says for the next two weeks and make the next adjustments based on what happens 3 to 4 weeks from now.
• Your weight has stayed the same: Add 750 kcal to your daily calorie intake. Evaluate the rate of your weight gain during weeks 3 and 4 and make the necessary adjustments so that you gain about 1 kilo of weight per month in the long run.
• You gain weight slowly: Add 250 kcal per day. Evaluate the rate of your weight gain after 3 to 4 weeks and make the necessary adjustments so that you gain about 1 kilo of weight per month in the long term.
• You are gaining weight at an optimal rate: Keep your calorie intake constant and don't change anything!
• You are gaining weighttoo quickly: If you are gaining weight too quickly, reduce your calorie intake by 250 kcal and re-evaluate your weight gain after another 3 to 4 weeks.

A note on junk food

You are young, skinny and hormonally strong. While you shouldn't be eating tons of junk food, it won't hurt you if you consume 10-25% of your daily calories in the form of fast food, chips and energy drinks or cookies. This could even help you reach your calorie goals.

Life is all about balance. As long as you eat mostly whole foods with a high nutrient density, it's okay to eat some junk food every day.

Wholesome foods that can help skinny guys gain weight:

The following foods are whole foods that are generally unprocessed or only lightly processed. They are full of good nutrients, inexpensive and high in calorie density - and the best thing about them is that you can find them in any supermarket.

Eating a little of each of these food groups every day can go a long way. You can add small portions of these foods to shakes or meals, or eat them as snacks between meals. They will add a lot of calories (and pleasure) to your diet without making you overly full.

Power weight gainer shake for skinny guys

One of the easiest ways to get extra calories is to use weight gainer shakes. The following shake can be consumed once a day and provides 1066 kcal. Simply put all the ingredients in a blender and blend until you have a creamy shake.

• 500 ml whole milk - 292 kcal
• 2 scoops of chocolate whey protein - 320 kcal
• 60 grams of cream - 205 kcal
• 1 large banana - 121 kcal
• 2 tablespoons of peanut butter - 188 kcal

Now that you know what you should pay attention to in your diet to achieve optimal gains in muscle mass, we will discuss training and nutrition for skinny guys in the second part of this article

References

1 Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. Wilson JM, Marin PJ, Rhea MR, Wilson SM, Loenneke JP, Anderson JC. Link.

Source: https://www.muscleandstrength.com/expert-guides/weight-gain

Bulletproof Coffee introduced the idea of 'coffee hacking' and the use of butter in morning coffee. As a result, it has become something of an internet sensation. People are talking about it. Many even claim that it works wonders for them.

But what is it about this magical concoction that makes people want to spice up their coffee? More importantly, do the results actually match the hype surrounding Bulletproof Coffee?

"Hacking": the quest to improve everything.

Everyone knows that a healthy lifestyle is a journey - not a destination.

In fact, it's a lifelong journey defined by the "relax, slow down and take it one day at a time" approach we use in our nutrition programs for men and women.

But who doesn't love shortcuts? Or tweaks or tricks?

Welcome to the hack - a way to improve, customize and/or make a process more streamlined - just like a computer hacker manipulating the original software.

"Hacking" has become a defining concept in our culture. There is Ikea hacking(http://www.ikeahackers.net/). Body hacking. And if you go the full distance - life hacking.

In the training and nutrition world, if you're more advanced, you may have asked yourself the following:

"Is there any way I could hack my nutrition or fitness?"

Or maybe you're bored with your morning brew:

"Is there a way I could make my coffee more scientific and amazing?"

And if you're that kind of curious person who's always looking for better ways to do things, then you may have already stumbled across Bulletproof Coffee.

What is Bulletproof Coffee?

Bulletproof Coffee (BPC) is actually a recipe.

Basically, it's a combination of coffee, butter from grass-fed cattle and MCT oil (oil made from medium-chain triglycerides.

(Some people even add nootropics - cognitive enhancing supplements or medications - to the mix).

Of course, not just any coffee is suitable for Bulletproof Coffee. You can't just pick up a coffee from the discount store and think it's fine. Remember that hacks need to be optimal.

This is why people rave about so-called Upgraded™ Coffee. (Yes, that's a registered trademark.)

Proponents of Upgraded™ Coffee claim that it improves energy, mood, productivity and overall health... much more than regular old coffee.

Plus, unlike regular coffee, Upgraded™ Coffee is said to be free of mycotoxins (we'll get into this in a bit). This is next-level space age stuff - right here, right now.

Here's the recipe:

• 2 cups (500 ml) black Upgraded™ Coffee
• 2 tablespoons (30 ml) unsalted butter from grass-fed cows (or more, up to 80 grams)
• 2 tablespoons (30 ml) of MCT oil
• Blend (ideally with a high-speed blender) until the oil emulsifies and the coffee looks like a latte macchiato.

Fans of Bulletproof Coffee claim that it is satisfying, kills hunger, eliminates inner restlessness caused by high coffee consumption and will keep the coffee drinker in a good mood all day long.

Are these claims realistic?

It's time to investigate.

First, I'll take a look at what the science has to say about coffee, mycotoxins, saturated fat and MCTs. Then I'll try a Bulletproof Coffee myself.

Let's start with the coffee

Is it good for you or is it bad for you?

Based on the scientific research on this topic, it's hard to make a blanket statement about coffee.

As is often the case in the field of nutritional science, the data on coffee is correlational. Correlational data tells us nothing about cause and effect. It merely tells us which things tend to be associated with each other.

The potential benefits of coffee

On the one hand, regular coffee consumption (1 to 3 cups per day) is consistently associated with a lower risk of the following:

• Diabetes
• Alzheimer's disease
• Parkinson's disease
• Many types of cancer
• Overall mortality

Coffee and caffeine are also widely recognized boosters of physical and mental performance.

The potential harmful effects of coffee

Unfortunately, many of the potential benefits seem to disappear if we drink too much coffee - say more than 3 cups a day.

Coffee consumption has also been linked to the following:

• A higher risk of miscarriage
• Disturbed sleep
• Exacerbation of PMS symptoms
• Increased blood pressure - even in people who do not suffer from high blood pressure.

So we have mixed results here. There is no clear winner.

The benefits (or detrimental effects) of coffee definitely seem to depend, at least in part, on how much we drink.

But there could also be other factors, such as:

Caffeine metabolism

One reason coffee studies are so difficult to interpret is that people are so different. For genetic reasons, we don't all react to coffee in the same way.

About half of those reading this are... a little slow.

No, seriously, about half of all people have genes that make them slow caffeine metabolizers. If you're one of those "slow caffeine changers" and you drink a lot of coffee, then your risk for things like heart disease increases.

The other half of people are "fast" caffeine metabolizers. These people have won the genetic lottery here - habitual coffee consumption lowers their risk of heart disease. (If you're in this group, don't get too cocky now. You still need to limit your coffee consumption to about 3 cups a day to see benefits).

Of course, there are many other factors involved in maintaining good health and avoiding cardiovascular disease. But if you are interested in nutrition and fitness (and I assume you are), then you will probably control all the factors you can.

But there is another risk factor that you may not have heard about: Mycotoxins.

Do mycotoxins play a role?

Much of the discussion about Bulletproof Coffee centers around the potential mycotoxin content of coffee.

"Myco" comes from the Greek word mukēs, which refers to fungi. Coffee is grown in tropical countries near the equator. And due to the climatic conditions prevailing in these countries, fungal growth is more common there.

Mycotoxins are a type of potentially toxic mold (more specifically, metabolic products produced by the fungi) that can develop on coffee beans and other foods.

Scientists have known for decades that high intakes of mycotoxins can cause health problems in humans and animals.

There are six primary mycotoxin strands - aflatoxins, ochratoxins, citrinin, ergotamine alkaloid, patulin and fusarium - that commonly appear on or in food products.

As with many environmental compounds, the dose makes the poison with mycotoxins. As early as 1980, scientists noted that:

• Mycotoxins are not commonly found in commercial coffee products
• When mycotoxins are present, their levels are low
• Roasting destroys 70 to 80% of mycotoxins (and recent studies even show a reduction of 69 to 96%)

However, these are not universal results. More recent studies have come to some different conclusions.

Ochratoxin A (OTA)

When it comes to coffee, ochratoxin A (OTA) is the most studied mycotoxin. It is toxic to the kidneys, it suppresses the immune system, it can cause birth defects and has been classified as a possible human carcinogen. That all sounds pretty bad.

In 1997, a team of scientists analyzed 633 coffee samples from several European countries and tested them in 9 different laboratories.

They found that more than half of the samples had no measurable levels of OTA and the rest had quite low levels.

According to their estimates, consuming 4 cups of coffee (about 900 ml) would provide about 19 nanograms of OTA.

In 2010, some French scientists tested 30 types of roasted coffee from French supermarkets. They found that a 300 ml serving contained 31 ng of OTA.

This is clearly substantially more than the rough 5 ng per 240 ml that the team of scientists found in 1997.

The scientists made the statement that OTA in coffee is generally underestimated because there are other substances in coffee that interfere with a quantitative determination of the OTA content. Therefore, the values of the second group of scientists were higher.

What is a safe amount of OTA?

Scientists are not sure how high a safe OTA dose would be:

Opinion 1: 1.5 nanograms per kilogram of body weight per day according to the Virtually Safe Dose (VSD) mentioned by the French scientists.

Opinion 2: 5ng/kg per day according to the European Commission and according to the FDA (the American health authority.

Opinion 3: 14.3 ng/kg per day according to the joint committee of the Food and Agriculture Organization (FAO) and the World Health Organization (WHO).

Okay, I weigh 86 kilos. Let's convert these figures to my weight.

Opinion 1: I would have to drink 5 to 27 cups of coffee a day to exceed the limit considered safe.

Opinion 2: I would have to drink 17 to 91 cups of coffee a day to exceed the limit considered safe.

Opinion 3: Over 250 cups per day.

Well, it looks like I'm not in any danger regardless of the limit used.

As I mentioned earlier, mycotoxins are also found in other foods. OTA is found in small amounts in raisins, cereals, peanuts, beer, wine and legumes.

A mixed diet that includes significant amounts of all of these foods, even combined with moderate coffee consumption (1 to 3 cups per day), will probably not put me over the safety limit for OTA consumption. That's right, even if I overdo it with peanuts and California raisins.

If:

• However, you are concerned with optimizing - perfecting - your intake
• You are still worried about OTAs and mycotoxins
• You have a very low risk tolerance
• You're willing to spend twice as much money for the same amount of coffee

Then you might feel more comfortable with something like Upgraded™ Coffee, which is supposedly low in mycotoxins.

But remember that - at least according to scientific research - most of the coffee you drink contains low levels of mycotoxins anyway.

And there is no evidence to suggest that this one brand of coffee has a lower mycotoxin content than any other brand.

Coffee with added fat

The second controversial component of Bulletproof Coffee is the added rich amount of saturated fat and the total amount of fat - in the form of butter and MCT oil.

While Bulletproof Coffee may seem like modern chemistry to you, the idea of adding butter to this brew is not new to traditional Ethiopians (who sometimes add butter to their coffee) or Mongolians (who drink yak butter tea).

So the whole thing is not really as strange as it might sound.

Fat and calories

I'll take another look at saturated fats and MCTs in a moment, but let's start with calories.

It should come as no surprise that you'll dramatically increase the calorie content of your coffee if you throw a big dollop of fat into your coffee - over ten times more calories than a standard coffee with creamer.

Comparison of the nutritional content of coffee with additives

Over 400 extra calories is a lot - especially if you drink more than one Bulletproof Coffee a day, as many people do

If Bulletproof Coffee is your "meal" - i.e. if you drink the coffee instead of having breakfast - then you can probably get away with the calories. You should also note that one cup of Bulletproof Coffee provides the same amount of fat as 12 (!) egg yolks.

You should also keep the following in mind: To make the rest of your food intake for the day adequately nutritious, you need to make sure you eat more protein, fruit and vegetables at other times.

You should also consider reducing your fat intake at other meals and you should eat primarily monounsaturated fats (avocado, nuts, olive oil) and polyunsaturated fats (nuts, seeds, fish oil) throughout the rest of the day to maintain your balance of different types of fat.

So what you save in time with Bulletproof Coffee, you could lose elsewhere through careful food preparation and planning to ensure you're eating healthily.

Saturated fats in context

At PN, we don't think too much about saturated fat. We think the whole "saturated fat will kill you faster than rat poison" hysteria is greatly exaggerated.

A reasonable amount of saturated fat in the form of whole food sources (coconut, dark chocolate, full-fat dairy, animal fat sources) is perfectly fine, especially if you eat a wide variety of minimally processed foods such as vegetables, fruits, proteins, whole grains and other healthy fats.

Three recent literature reviews have openly stated that there is no significant association between consumption of dairy products, including full-fat dairy products, and an increased risk of cardiovascular disease and stroke.

However, this does not mean that saturated fats are completely harmless. Or that you should consume your daily amount of fat in the form of saturated fat all at once.

This is especially true if you are not eating a balanced, nutritious diet at other times.

Saturated fats and indicators of blood lipid levels

We won't give you a complete overview of lipodology in this article, but here are some things to keep in mind.

Many clinical studies have shown that when people suddenly increase their consumption of things like coconut oil (which is the richest source of MCTs), their blood lipid levels increase dramatically.

Here's an example from 2013, published in the Journal of Clinical Lipidology. A 52-year-old woman started eating coconut oil every day.

Her blood lipid levels were as follows:

• Total cholesterol: 303
• LDL cholesterol: 178
• HDL cholesterol: 106
• Triglycerides: 94
• Non-HDL cholesterol: 197

The doctors then advised her to stop her daily supplementation with coconut oil. Her blood lipid levels dropped dramatically after just 6 weeks:

• Total cholesterol: 201
• LDL cholesterol: 127
• HDL cholesterol: 58
• Triglycerides: 77
• Non-HDL cholesterol: 197

Many will now argue that blood lipid levels don't matter because cholesterol is not the real problem.

While this may be technically true, there are elements of blood lipids that definitely increase the risk of heart disease.

• Total LDL particles (as well as apolipoprotein B particles, which are the carriers of all non-HDL cholesterol including LDL cholesterol) appear to be the best predictor of cardiovascular disease risk.
• Non-HDL cholesterol is a good proxy for this measurement (since it requires complicated lab tests to determine LDL particles or apoB levels).
• Your HDL cholesterol and LDL cholesterol are simply the cholesterol content of these particles and say nothing about the size or number of particles (and there could be other components of these lipoprotein particles besides cholesterol).

The non-HDL cholesterol levels of the aforementioned patient dropped quickly after she stopped excessive saturated fat supplementation, suggesting that the number of her LDL particles (as well as her aopB particles) had increased due to the coconut oil.

In other words, the extra coconut oil appears to have increased their risk of heart disease.

Dr. Spencer Nadolsky studied more than 100 patients who followed the Bulletproof Coffee protocol. Many came to him with skyrocketing levels of LDL/apoB particles. After they stopped the protocol, these blood markers dropped back to normal.

Here is a case study of one of his patients in his own words.

Bulletproof Coffee case study

How does Bulletproof Coffee affect blood lipid levels? Let's examine this with this case study.

A 25 year old man came to me to have his blood levels checked.

He had no health problems. All he wanted was a comprehensive lipid/lipoprotein lab test

I had the number of LDL particles (LDL-P), apoB levels and a regular cholsterol/lipid blood count done.

His levels were very high, with his LDL particles at 2759 nmol/l and his LDL cholesterol at 253 mg/dl.

I was concerned that this patient might have a family history of hypercholesterolemia and would need a statin (a cholesterol-lowering medication).

I asked him about his diet at the following appointment. He told me that he followed a very low-carb, high-fat Paleo diet. I had a few patients who were eating this way but had much better blood lipid levels, so I asked him for a few specifics.

He told me that he started his day with a Bulletproof Coffee, in which he put heaps of butter. I told him to stop drinking the Bulletproof Coffee so that we could run new tests after a few months.

On these tests, his LDL particles had dropped to below 1683 nmol/L and his LDL cholesterol to 161 mg/dl. Both values are still in the higher range, but definitely do not require medication.

Was it simply the extra calories he was eating or was it the excessive amounts of saturated fat that had altered his LDL cholesterol/apoB metabolism?

I'm not sure, but I've seen this happen more often. It seems to be a trend: many people who consume Bulletproof Coffee have high blood lipid levels, even if not all Bulletproof Coffee consumers do. As soon as people with super high blood lipid levels stop consuming Bulletproof Coffee, their blood lipid levels fall back to normal.

What does this mean?

As with coffee and caffeine, there could be genetic or environmental differences in the way the body deals with extra saturated fat.

Blood lipid levels will rise dramatically in some people if they consume too much saturated fat. Other people, however, will have no problems at all.

The only way to find out is to have your blood lipid levels tested.

If you're a Bulletproof Coffee fan (or at least trying to be) and you're passionate about your low-carb, high-fat diet, then you should get your blood lipid levels checked:

• If your blood tests show no changes in your blood lipid levels and an overall healthy lipid profile, you can continue doing what you're doing.
• However, if your blood test results show elevated blood lipid levels, then you should consider making some changes to your fat intake.

Medium-chain triglycerides (MCTs)

Along with superstar coffee and high-end butter, medium-chain triglycerides (MCTs) also contribute to the chemical appeal of Bulletproof Coffee.

Fat normally has to be packaged into lipoproteins, then enters the lymphatic system and subsequently the bloodstream.

MCTs are a special type of fat that is absorbed by the portal vein and transported directly to the liver, bypassing the normal digestion and absorption of fat.

The scientific research on MCTs is a bit of a mixed bag:

• MCTs don't seem to satiate better than other fats. In a 2012 systematic review of the MCT literature, only one of 7 studies concluded that MCTs improved satiety.
• MCTs could help people slim down and improve their body composition. The 2012 review found that 6 out of 8 studies conducted with MCTs showed a positive effect on body composition or body weight. While these results are promising, they were generally studies of relatively short duration, ranging from 4 to 16 weeks. And these studies tended to show poor overall dietary composition (such as inadequate protein intake).
• Adding MCTs to a diet will not result in sudden fat loss. You will still need to maintain a calorie deficit.
• MCTs may help the body burn more calories than other sources of fat. However, this benefit is only modest in nature. And it must be weighed against potential problems with blood lipid levels.
• MCTs may have some modest benefits in terms of body composition, but only if they are used in place of other sources of fat or calories. On their own, MCTs will not magically make you slimmer.

BSP's Bulletproof Coffee Experiment

OK, that was the clinical research.

Now it's time to try it out for yourself.

I ordered a Bulletproof Coffee Kit - Brain Octane Edition. This included 2 bags of Upgraded™ Coffee and 1 jar of Upgraded™ Brain Octane Oil (100% MCT oil). Total cost: $64.95 USD.

And I bought with unsalted butter from grass-fed cows (Kerrygold, as recommended). Total price: $4.99 USD.

Experiment 1: Black Upgraded™ Coffee

Protocol: Pure coffee, no extra stuff.

Result: Delicious. This coffee definitely tasted like high quality coffee. My wife agreed and told me how good the coffee tasted to her. It definitely helped me clear my head a bit and I felt good after this coffee. But I can't say for sure if I felt better or worse than after my usual coffee, which I usually drink first thing in the morning.

Possible adulteration: Freshly ground coffee beans. These will always taste better than pre-ground coffee.

I usually buy ground coffee because it's more convenient and because I make and drink my coffee when my kids are still asleep. Grinding my coffee beans every morning is simply not an option - at least not until they get old enough and I can train them to make daddy's coffee.

Experiment 2: The Full Bulletproof Coffee

Protocol: About 2 hours later, I got serious. I followed the Bulletproof Coffee recipe carefully:

• 500 ml (2 cups) Upgraded™ Coffee
• 2 tablespoons (30 ml) unsalted Kerrygold butter from grass-fed cows
• 2 tablespoons (30 ml) Upgraded™ Brain Octane Oil (100% MCT oil)

I blended all the ingredients with my 1500 watt Ninja Blender until there was a thick layer of foam on top of the coffee.

Result: This coffee tasted quite good. I usually drink coffee almost exclusively black, so I can't compare the taste and feel to other fancy blends. The coffee was very rich and a little greasy. But still pleasant.

I definitely felt energized and alert. But that's normal for me.

I didn't feel shaky, anxious, paranoid or like I was shooing invisible bugs off my skin. Everything was normal. I've had 3 cups of coffee in a day before and I can handle my brew like a man.

Possible problem: OK, "too much information" time. As many people, myself included, have found out through... uh... experimental learning, stomach problems are common with large amounts of MCT and butter.

If you want to try Bulletproof Coffee, you should start with less fat and slowly increase the amount. Otherwise you'll be running to the toilet pretty quickly.

Was Bulletproof Coffee an amazing, spiritual-chemical experience?

Not really. I enjoyed it, but it was nothing really out of the ordinary.

I wonder if some of the effects people feel are simply down to the magic of caffeine - or maybe a bit of the good old placebo effect. If you've spent a lot of money on coffee and gone to all the trouble of making it, then you'll probably really want it to work.

What that means for you

Experiment, carefully collect the data and draw informed conclusions about what works for you. As you may know, the only "science" that really matters is the response of your own unique body.

In moderate amounts, coffee is reasonably healthy for most people. Keep your coffee consumption under 3 cups a day and you should be in the green zone even as a slow caffeine metabolizer.

Mycotoxins don't seem to be a big problem with coffee. They are also found in other foods. Nevertheless, the amounts are usually small.

Focus on the big picture. Take care of the basics before worrying about the details. Eat a varied and nutritious diet with minimally processed foods. Make sure you have a balanced fat intake and consume most of this fat in the form of real food.

If you're curious, keen to experiment, concerned about coffee quality and have money to burn, then you can try Bulletproof Coffee. But stay on the safe and sensible side. Do you really need 54 grams of fat in your coffee? Could you do with less?

Consider other coffee "hacks" as well. In reality, you probably won't experience significant benefits from most coffee hacks beyond what you get from regular coffee or tea.

Get your blood levels checked. Your blood lipid levels are a sure way to find out what's happening in your body. If you're experimenting with extremely high-fat coffee, see a doctor to find out what's in your veins.

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Source: http://www.precisionnutrition.com/bulletproof-coffee