Nutrition

Everything you need to know about protein intake and consumption, including a treatment of protein timing and improvements in protein synthesis rates.

What is it? How does it work? Why is it important?

The science of digestion and utilization has always been confusing - not just to the layperson, but to scientists as well. Some things you consume are digested perfectly and immediately and do what you want them to do. Other stuff just stays put, does nothing or - even worse - is converted into fat...or at least it seems to be. What's going on here? Why this unpredictability? And what can we do to at least ensure that the foods and supplements we eat are doing their job?

Taking into account the problems with general food consumption and digestion, it seems even harder to ensure that protein synthesis is taking place. The truth is that there are uncertainties when it comes to the bioavailability of the necessary components, but we are getting better at understanding when and how we can make it happen. To better understand the whole process, we need to go back to the beginning and look at how food gets from your mouth to your muscles.

On your marks, get set, eat!

As I'm writing this article, I'm eating a 350 gram hunk of turkey breast. No, seriously, really. That amount of turkey breast will give me almost 80 grams of protein. And even though turkey is considered one of the higher protein foods (as well as being a low fat source of meat), it only contains about 22% of its weight in protein. This means that 78% of my lunch contains nothing that I really want. Okay, that might be a bit of an exaggeration, but I still need to break all of this down to get my protein. Even though you may be eating for other reasons, I eat this piece of meat to get a big protein boost while filling my belly (especially since it's not nearly as tasty as a family pack of Lays potato chips). If you're wondering where this is going, let me mention that it should become clear soon enough. At least I hope so... The turkey is chewed first and partially digested by enzymes in my mouth. As it makes its way to my stomach, it is further digested by these enzymes and other enzymes are activated on the way to the stomach. When the turkey reaches my stomach, the actual breakdown begins and more powerful digestive juices (acids) rush in to help out. The smaller fragments are continuously separated further as the turkey mash is transported into the digestive tract where it continues to be broken down into tradable pieces. And this is where the fun - or the not so fun part - begins. What happens next is anyone's guess (okay, I'm just kidding). Some of the stuff just stays there and waits until it's needed.

This is one of the great and not-so-great aspects of protein - but more on that a little later. The rest is converted into sugars or fats (or their components). Oh yes, some is actually excreted as waste - but unfortunately this can't potentially prevent you from getting fatter. From here, the now-digested fragments enter the bloodstream as amino acids, sugars and fats. And from here, each molecule's journey either comes to a safe end at a friendly binding site and gets a chance to penetrate the target tissue and do something useful, or it ends up in chaos and gets piled up with all the other molecules that didn't make it. Of course, the latter refers to the hoarding of molecules to make a larger, more complex substance known as either glycogen (if you're lucky) or fat (which is usually the case).

How protein gets to its destination

Let's get back to the topic of protein and try to understand what my paragraph above has to do with protein synthesis. First of all, time was never an issue in the above scenario, but if you look at the process more closely, the hope that needed molecules penetrate the target tissue is both time-dependent and demand-dependent. If these two factors don't match, then the nutrients are back on the white water ride of the bloodstream, but their fate - the unfortunate part - is now much clearer. Fortunately, the fate of protein is slightly different. Protein will remain in the digestive tract longer than most other food components before it is fully digested. This means that it has a better chance of being used. And no, even if it is not used, it will not be converted to fat (at least not without going through several different processes first) as it will eventually be absorbed and used by the body for something else. But this is where the problems of timing and quantity of protein consumption lie.

Based on the above analogies, it should be clear that the purer the form of protein consumed, the less degradation or breakdown is required. Therefore, instead of choking down a boring, dry, stringy hunk of turkey, it might be a better idea to consume some quickly digestible protein. At least if we do this, we can roughly estimate that absorption will take place in 30 to 45 minutes or less and we now have a known time window.

However, it should be noted that the body can only process a maximum of 10 grams of protein per hour. So extra protein could remain in your small intestine for a while if you consume too much of it. This causes two problems. The first is that if protein remains in the digestive tract for too long (several hours), it can lead to unpleasant side effects such as bloating and a bloated feeling. The second problem is that it could be further digested, transported to the liver and turned into glucose, which means that it is no longer available for building muscle tissue.

This means that it's better to eat small amounts of protein (around 30 grams or so) more frequently rather than huge amounts of protein-rich foods during a meal. In addition to this, if you consume fast-digesting protein around the time of increased need (such as your gym workout), you will see better results.

Muscle protein synthesis

All the protein that muscles need is extracted from the digestive tract into the bloodstream in the form of amino acids. These amino acids are either used on their own or combined into some form of peptide chain (several amino acids linked together) that has a specific function.

This is where there can be further problems. The exact peptide combination necessary for protein synthesis to take place means that the individual amino acids must combine and form an active bond with a specific target receptor and only then can the desired function take place. In the case of muscle protein synthesis, the hope is to first generate a need for the process of protein synthesis through an appropriate stimulus (training) and then provide the necessary combination of amino acids for the process of protein synthesis to take place. The process itself is well understood, but what exactly determines whether it can take place or not is still a bit of a mystery. Let's assume that the proteins you need have made it to the target. What if they are not in the right form? What if they are in the wrong combination? In both cases, muscle protein synthesis cannot take place. Again, timing becomes the critical link in the success rate of muscle protein synthesis.

The detailed process of muscle protein synthesis is quite complicated. There are some known issues and we know that if we can increase the activity of the MTORC1 and ATK pathways, we will get better muscle protein synthesis. Don't worry if you don't know what these shortcuts mean or how these pathways work - most people don't - but there is adequate information for those who are really interested. We also know that certain substances can cross the cell membrane, while others need to activate a different peptide to enter the cell. There are several factors that are interdependent, but we are still learning how they interact and differ. Interestingly, if you do a search to learn how muscle protein synthesis occurs at the cellular level, you'll find several different variations, but they all involve the same components.

In other words, we have some unknowns, but all in all, cytokines and growth factors are needed to start the process and bring the necessary substances across the membrane where the appropriate target receptors are ready for them. Once the passage is open, different pathways are activated and cellular reconstruction takes place. In all cases, it is a must that protein, amino acids and the activator components are available. And last but not least, supplement science will continue to try to determine what is the best combination to effectively increase muscle protein synthesis.

The importance of timing

I have mentioned timing several times throughout this paper. It is an essential component of muscle development, training, healthy eating and a number of other processes. In the case of muscle building, wouldn't it be nice to know what the best timing is for muscle protein synthesis to occur? Well, of the few things we know, this is one of them.

First of all, muscle protein synthesis takes place as a result of muscle tissue destruction, breakdown or stress. Any form of above-normal muscle contraction causes stress (by the way, so do normal muscle contractions, but to a much lesser extent). By "beyond normal" I mean training with weights vs. the activities of daily life. Secondly, training causes the muscle tissue to contract at a higher, stronger and faster rate than normal, resulting in damage to protein structures within the muscle. So now we know when muscle protein synthesis might take place. And that if we have some protein available in the muscle, it is likely to be used as part of muscle protein synthesis to repair the damaged muscle tissue. So the time around exercise - either before, during or immediately after exercise, or all three times - is a good time to make sure you have enough protein (and amino acids) in your blood.

We also know that having extra protein in your blood during the 24 hours after exercise is also beneficial, as muscle protein synthesis continues until the process is complete. And what does this mean for those who train daily? Well, you must always consume protein, be it in the form of whole foods or in the form of supplements. Don't miss the anabolic window of opportunity because you're not prepared. With so many unknowns when it comes to training, you should utilize everything you know with certainty.

Summary of Part 1

While this look at protein synthesis is neither complete nor scientifically detailed, it gives a solid overview of the process and should get you thinking about ways to improve your ability to synthesize protein and use it to increase your athletic performance and the size of your muscles. In the next section, we'll talk about some methods for increasing muscle protein synthesis and training strategies to ensure you maximize your results while minimizing all that complicated processing of food.

Muscle protein synthesis - applying theory to practice

Can we increase protein synthesis? Can we improve the use of amino acids? Muscle protein synthesis is pretty much the most important thing the human body can do for an athlete - especially a bodybuilder - or anyone who wants to improve their body development, to ensure that goals are achieved and previous best performances are surpassed. Imagine if we were able to control this process and influence the rate and frequency of muscle protein synthesis. Now, while I can't promise miracles, I can promise that if you understand some of the unique properties of this phenomenon, you will see faster results than ever before. But I want to warn you in advance - don't come crying to me complaining when your shirts get too tight around the chest and arms and people at the gym start staring at you.

If you've read the first part of this article, then you should have a layman's understanding of what it takes to get the body to process protein and use it to repair damaged muscle and build new muscle tissue. If you haven't read Part 1, then you'll still understand the second part - apart from that, this is the more fun part anyway. In Part 1, we talked about the process and claimed that there was still a lot of research needed to really understand the details. Well, we know this must be the case, because if it was easy to predict when and how protein synthesis really happens, scientists wouldn't continue to go to great lengths to try and find the best formula to make things work better and faster.

The theory

The idea of improving or enhancing the ability of muscles to synthesize protein has been an integral part of supplement research for decades. While it's only in recent years that we've been able to get a clearer picture of some of the possibilities, attempts to develop novel products have never been as extensive as they are today. Is it possible to do this? I think so, but if I'm honest, I think we'll need some time to connect all the dots. However, we already know a few things that can certainly help. So let's identify some of the key players on the field and their specific roles. Then we'll come back to the question of how to make them work together as a team.

The key players in muscle protein synthesis

Muscle protein synthesis is initiated by the need to rebuild damaged proteins. Although there are several mechanisms that are part of the signaling process, the most consistent call for "help" comes from cytokines. These are specific molecules that resemble hormones but initiate a different system with the intention of repairing or combating problems within a cell that have caused damage, as is the case with muscle damage.

Next, pathways such as mTOR and AKT are stimulated to start the process of protein synthesis. mTOR - which stands for Mammalian Target of Rapamyacin (which doesn't mean much to me either, so don't worry) - is the functional unit that senses nutrient and oxygen levels in cells, but also integrates the action of growth factors and amino acids. The mTOR pathway has attracted quite a bit of attention recently because its effects on muscle protein synthesis are crucial. More importantly, it can be controlled to a certain extent - especially through supplements. ATK bears its name for a reason that has nothing to do with its function, which is why we're just going to look at its function. Really, it's nothing worth going into more detail about. (No, seriously, look it up yourself and you'll see). Functionally, however, ATK is the primary signaling pathway for transcription and cell proliferation, which is protein development itself. Thus, AKT is the key factor that induces muscle protein synthesis for an increase in muscle mass and strength.

The AKT pathway thus has profound effects on training-specific adaptations. The building process begins and the overall structure and architecture of the muscle changes based on the demands placed on it. Although this is not about training adaptations, it should be noted that since you control the type of training you perform, you can also control the adaptations a muscle undergoes. So if you want to increase your muscle mass, then you need to train accordingly. And if you want to improve speed, speed-strength or even endurance, then it's up to you to choose the stimulus that makes your muscles respond the way you want them to.

Possible ways to improve processes

We have isolated some parts that are responsible for muscle protein synthesis. It would seem wise to explore ways to connect these components and increase pathway activity. We know that there are building blocks that can positively influence the process and that is where the discussion begins. However, there is a caveat: the scientific research is still incomplete in this area, so what we say today may change tomorrow. Of mainstream interest are the seemingly powerful effects of leucine on mTOR function. As yet, it is not known for certain whether leucine has a direct effect on mTOR (although many people think it does) or whether there are other factors involved. Leucine also appears to have a secondary effect via a peptide linker called elF4G, which influences muscle protein synthesis directly and not via mTOR. The fact that leucine has multiple functions begs the question of whether other amino acids also play a specific role in supporting muscle protein synthesis. My first instinct says yes, but time will answer that question. For now, supplementing with leucine can't hurt, but how much is optimal and what other combinations of amino acids might be effective is still hotly debated.

The mTOR pathway naturally occurs within the cell, where amino acids can accumulate as they can pass unhindered through the cell membrane to their target. Nevertheless, high levels of amino acids in the cell do not automatically mean that muscle protein synthesis will be optimal. Furthermore, mTOR is only one of the pathways involved in muscle protein synthesis - there are other ways to stimulate muscle protein synthesis. Many of the key players involved in muscle protein synthesis still need to enter the cell and require passage through the membrane channels. These activators bind to their target receptor RTK (Receptor Tyrosine Konase), which is located in the cell wall and opens a pathway that directly affects AKT, mTOR and other pathways by triggering PI3K (Phosphatidylinositol 3-kinase) to do its job.

PI3K plays a critical role that influences many of the pathways responsible for cell proliferation, growth and function. PI3K is primarily activated by growth factors, but is controlled by signaling mechanisms known as cytokines and G-protein coupled receptors. In addition, insulin and in particular the influence of IGF-1 (Insulin-Like Growth Factor-1) also play a role in receptor activation. All in all, there are several different external factors that need to be activated for optimal muscle protein synthesis.

Are you confused? We all are. This is a complicated process that requires precise sequencing, and we don't yet know exactly which sequences might be involved. Muscle protein synthesis is also dependent on the right timing, so part of the challenge is to have all the players in place and ready to go. However, we also believe that there may be ways to enhance these sequences by consuming bioactive peptides (smaller functional units within proteins) such as growth factors and proline-rich peptides (a type of cytokine), which can be extracted from larger proteins through specialized processing. The production of the finer bioactive peptides is nothing new and has been used for decades in the production of infant formulas and products to improve immune function. But only now have these powerful ingredients begun to be considered for muscle building and sports applications.

The good news is that if you consume proteins and/or amino acids and/or bioactive peptides in combination with solid, consistent training, you could positively impact muscle protein synthesis. As science continues to study and better understand the processes and practice continues to show positive results, we can expect an explosion of both new products and research on bioactive peptides and optimizing muscle protein synthesis.

Source: https://www.muscleandstrength.com/articles/muscle-protein-synthesis-timing-enhancement

Soy protein: myths and real benefits

If word of mouth and some scientific studies are to be believed, soy-based foods have estrogen-like properties that slow down anabolic and growth processes in bodybuilders. Unfortunately, the problem with information is that there are two types of information: Information and misinformation.

This article will look at the pros and cons of soy-based foods and consult scientific studies and expert information to clarify whether soy is a bodybuilder's friend or foe.

Often new trends in the fitness industry are based on a distortion of the facts. For example, you can find a positive aspect and interpret it in such a way that it becomes something good. A good example of this would be obesity, which is known to have a negative impact on general wellbeing. However, one could also argue that being overweight is an effective protection against osteoporosis. The same distortion of facts can also be observed with soy.

Opponents of soy protein claim that plant estrogens, also known as phytoestrogens, lower testosterone levels and link this to soy bringing out the feminine characteristics in men by increasing estrogen levels.

It is very likely that many of these cynics are not steroid-free bodybuilders, which is funny because excess testosterone (or other anabolic steroids) has been shown in studies to be responsible for the emergence of feminine traits in men.

Furthermore, it is modern myth at best that soy-based foods, or any foods for that matter, have estrogenic properties associated with feminine characteristics or hormonal changes.

The support for this magical food source that this article will provide is scientifically, logically and rationally based and some readers may be surprised at how good soy foods can be in reality.

The following sections present the unbiased view from both sides, which is unusual in that most articles and even scientific reviews will only focus on support for their claims.

Myth 1: Soy suppresses testosterone production

Some studies have shown that the consumption of soy products may be associated with a reduction in testosterone levels. However, there are also a number of studies that show no changes in testosterone levels when eating soy products. Here is a small selection of studies on the topic:

One study (1), which observed the strong association of soy protein consumption with a reduced risk of prostate cancer through modulation of serum hormones, did observe a slight reduction in testosterone levels, but this slight reduction was not associated with feminine changes or negative health consequences.

Another study (2) also concluded that soy has benefits in protecting against prostate disease and heart disease. The idea that the slight reduction in testosterone levels could make men less masculine or less muscular did not occur to anyone here.

One study (3) did observe a link between soy consumption and reduced testosterone levels, but the authors of the study concluded that this relationship was only of minor significance. In a follow-up study by the same research team (4), no changes in testosterone levels were observed when soy products were consumed.

A closer look at the studies that observed a slight reduction in testosterone levels shows that this reduction was classified as a correlation. This does not mean that the result is based on causation, only that there is a relationship, but the logic underlying this relationship is not yet fully understood.

In other words, this means that these lower testosterone levels could just as well have another cause, such as a diet that included less saturated fat and more fiber. It is well known that diets low in fat and/or high in fiber are associated with lower testosterone levels.

For a bodybuilder who consumes a variety of different protein sources such as lean red meat, dairy and poultry in moderate amounts in conjunction with intense training, the minor testosterone-lowering properties of soy would most likely be offset while still benefiting from the positive effects on the prostate and other health benefits.

Another factor to consider when looking at claims of suppression of testosterone production is the methodology of the supporting study. In some of these studies, the subjects consumed only soy products or at least used very high amounts of soy products to isolate the effects of soy.

In the real world, most people would not eat soy products exclusively, so the results of these studies are not really transferable to the real world.

So there are some problems with the claim that soy protein reduces testosterone levels:

1. A skewed and biased view to make meat or dairy protein a better sell.
2. Studies that show the opposite are ignored
3. Insignificant results are extrapolated to support an irrelevant claim
4. A distortion of the facts and a one-sided focus on hormonal changes while ignoring all health-promoting aspects.

Myth 2: Soy protein does not support muscle growth

A study conducted on pigs suggested that eating soy protein induced protein breakdown. However, other studies show otherwise. Here is a brief overview of some studies:

A study conducted with rats (5) was able to show that soy protein prevented protein breakdown. However, a human study (6), which showed that there were no significant differences in strength, hypertrophy, muscle cross-sectional area or muscle creatine levels when comparing the consumption of meat protein with soy protein in combination with resistance training, is probably more significant.

It may be hard to believe, but there is actually an anti-soy article that cites this exact study and claims that there is a 30% increase in muscle cross-sectional area when eating meat protein compared to soy protein. It is not clear where this claim comes from, as the authors of the study in the full text version showed both graphically and statistically that there were no significant differences in muscle cross-sectional area and concluded that the key factor in regulating muscle strength and hypertrophy is adequate protein intake regardless of the protein source (6). This example shows once again that one should not blindly rely on cited studies.

Another human study (7), which compared whey protein and soy protein in conjunction with resistance training, also concluded that protein supplementation increases muscle strength and muscle mass regardless of the protein source used.

A study (8) that looked at the effects of a whey and soy protein supplemented diet in mice concluded that both protein sources had positive effects on antioxidant status and resulted in better body composition.

Another study (9) showed that low-fat milk resulted in greater muscle growth compared to soy protein, although it was also shown that both milk and soy protein resulted in a positive protein balance.

Of course, low-fat milk is an excellent source of protein that should have its place in any diet, but the same is true for soy protein. A study (10) comparing whey protein and soy protein bars and their impact on lean body mass in college athletes in a weight training class concluded that both protein sources led to greater gains in lean body mass, but only soy protein was observed to have a significant positive antioxidant function, while whey protein was not nearly as effective in counteracting exercise-induced oxidative stress.

It's worth remembering that when it comes to gains in the gym, it's not necessarily the training itself that promotes growth - training sessions stimulate growth, while nutrients determine how effective the response to that stimulus is. Thus, you could achieve better and faster recovery with the help of soy protein, which would mean you can see better gains in the gym.

Is soy superior to other protein sources in terms of muscle building? Of course not. Studies show that whey protein and casein protein are best absorbed by the human body and give the best results, whereas soy protein as a plant protein is not digested and absorbed as well and has certain deficiencies in some amino acids.

However, when soy protein is combined with whey protein or casein, the lack of certain essential amino acids is no longer a problem (11). My point is that the inclusion of soy protein as a protein source in the diet can be an enrichment.

The benefits of soy protein

For the purpose of this discussion, I will use soy milk as an exemplary reference food for soy products and milk as an exemplary reference food for animal protein sources. This is an important comparison that is relevant to the concept of this article.

Over the last few years, milk has always been highlighted as an excellent food. The media kept mentioning that milk is good for your body, that milk is good for your bones and that milk will make you big and strong. I am in no way suggesting that whey protein and casein are not good sources of protein or that milk is not good in moderation. I am using the two foods mentioned above as an analogy, with soy symbolically representing those who support soy and milk representing those who are against soy products.

As an aside, it should be noted that even Arnold Schwarzenegger is convinced that a vegetarian can build big muscles and become a bodybuilding champion. This vegetarian is none other than Bill Pearl. A funny anecdote is Arnold's answer in the movie Pumping Iron to the question of whether he drinks milk: "No, I don't drink milk. Milk is for babies. When you grow up, you have to drink beer."

A good source of protein for bodybuilders

Soy milk contains a good amount of protein, which is around 7 grams per cup. If you look at the nutritional composition of soy products, in most cases you will find a wonderful macronutrient profile consisting mainly of protein, complex carbohydrates, healthy fats and fiber.

Additionally, there are different brands of soy milk that contain varying amounts of carbohydrates, fat, calories and fiber. Scientific research has shown that the brands with less carbohydrates and more fiber have a lower glycemic index and a lower insulin index.

Low glycemic index & insulin index and the fat-burning properties of soy

Many people know that low-fat milk has a low glycemic index, but not many people know that low-fat milk has a high insulin index. In other words, this means that milk causes insulin levels to rise, even though blood sugar levels remain within the normal range. At this point, let us briefly recall that insulin is an effective inhibitor of fat oxidation. Soy milk, on the other hand, has been shown to have both a low glycemic index and a low insulin index (12), allowing soy milk to stay in fat loss mode for longer.

In addition to this, there are studies showing that soy protein consumption is associated with an improvement in markers of fat oxidation. It has even been shown that soy protein leads to a greater reduction in body fat percentage and blood glucose levels than casein or whey protein (13, 14).

Antioxidant capacity and healthy fats:

Soy milk and other soy products contain isoflavones, which have positive effects on reducing the risk of prostate cancer and heart disease and may lower cholesterol levels. In addition to this, soy milk also contains alpha-lipoic acid. Some soy milk products contain up to 300 mg of alpha-lipoic acid, whereas milk only provides around 20 mg of alpha-lipoic acid per serving. Scientific studies show that alpha-lipoic acid helps fight free radicals and oxidative stress.

Summary

If you ask me, soy milk (and of course other soy products) sounds like a bodybuilder's friend based on its benefits and nutritional value:

• Low sodium and high potassium, making soy a good food for contest prep. Interestingly, soy milk has an almost perfect ratio of these two electrolytes.
• Low calorie content, which is in the range of fat-free milk.
• Low glycemic index and low insulin index, which means you stay in a fat-burning state for longer with low insulin levels and higher glucagon levels.
• High protein content, which is important for bodybuilders.
• Promotes cardiovascular health, which can only be beneficial in a world where bodybuilding is often associated with poor health, not without reason, due to the use of numerous unhealthy performance enhancing pharmaceuticals.

The key to success is to use everything in moderation, which ultimately leads to balance. Of course, whey protein and casein are among the best sources of protein and lean meats and dairy products also have many benefits, which is why you should consume all of these protein sources on a regular basis. However, the real point of this article was to understand that soy protein also has a number of benefits and can therefore be a good regular addition to a bodybuilder's diet. So the next time you hear in the gym that soy protein is supposed to hinder gains, know that a varied diet that includes soy protein and soy products is something good for your body and health, while still allowing you to win bodybuilding competitions.

Sources:

1. Dillingham et al (2005). Soy protein isolates of varying isoflavone content exert minor effects on serum reproductive hormones in healthy young men, Journal of Nutrition, 135(3), 584-591.
2. Gardner-Thorpe et al (2003). Dietary supplements of soya flour lower serum testosterone concentrations and improve markers of oxidative stress in men, European Journal of Clinical Nutrition, 57(1), 100-106
3. Nagata et al (2000). Inverse association of soy product intake with serum androgen and estrogen concentrations in Japanese men, Nutrition and Cancer, 36(1), 14-18.
4. Nagata et al (2001). Effect of Soymilk Consumption on Serum Estrogen and Androgen Concentrations in Japanese Men, Cancer Epidemiology, Biomarkers, and Prevention, 10(3), 179-184.
5. Nikawa et al (2002). Effects of a Soy Protein Diet on Exercise-Induced Muscle Protein Catabolism in Rats, Nutrition, 18(6), 490-495.
6. Haub et al (2002). Effect of Protein Source on Resistive-Training-Induced Changes in Body Composition and Muscle Size in Older Men, American Journal of Clinical Nutrition, 76(3), 511-517.
7. Candow et al (2006). Effect of Whey and Soy Protein Supplementation Combined With Resistance Training in Young Adults, International Journal of Sport Nutrition and Exercise Metabolism, 16(3), 233-244.
8. Elia et al (2006). Effect of Soy- And Whey Protein-Isolate Supplemented Diet on the Redox Parameters of Trained Mice, European Journal of Nutrition, 45(5), 259-266.
9. Wilkinson et al (2007). Consumption of Fluid Skim Milk Promotes Greater Muscle Protein Accretion After Resistance Exercise Than Does Consumption of an Isonitrogenous and isoenergetic Soy-Protein Beverage, American Journal of Clinical Nutrition, 85(4), 1031-1040.
10. Brown et al (2004). Soy Versus Whey Protein Bars: Effects on Exercise Training Impact on Lean Body Mass and Antioxidant Status, Nutrition Journal, 3, 22.
11. Margen et al (1991). University of California, Berkley: The Wellness Encyclopedia. Houghton Mifflin Company, Boston, MA.
12. Manore & Thompson. (2000). Sport Nutrition for Health and Performance. Human Kinetics, Champaign, IL.
13. Morifuji et al (2006). Dietary Soya Protein Intake and Exercise Training Have an Additive Effect on Skeletal Muscle Fatty Acid Oxidation Enzyme Activities and mRNA Levels in Rats, British Journal of Nutrition, 96(3), 469-475.
14. Nagasawa et al (2002). Effects of Soy Protein Diet on Expression of Adipose Genes and Plasma Adiponectin, Hormone and Metabolic Research, 34(11-12), 635-639.

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Different types of products for fat loss

Lifebuoys, love handles, etc. - we all know these terms and we hate them. They refer to the last 5 to 10 kilos of fat on an otherwise already relatively slim body that are frustrating and that we want to get rid of as quickly as possible. Usually, the last excess pounds hang in the most stubborn places. For men this is usually the stomach and for women it is the hips, bottom and thighs. These are the areas where you put on fat first when you put on weight and these are the areas where you lose the fat last.

This is exactly where the problem lies. You can't keep your calorie intake extremely low indefinitely, otherwise your metabolism will fall asleep and your calorie consumption will continue to fall, and you can't do as much cardio training as you like. This is the point at which supplements can prove helpful.

Supplements for men and women

Men and women have different hormonal profiles and body types and therefore differ when it comes to choosing the ideal products for fat loss. There are 6 facets that differ between men and women that should be addressed: Stress, energy, hormones, hydration, appetite and metabolism.

Women need fat burners that are specifically tailored to the needs of the female body. They need fat burners specifically designed to overcome their specific physiological and hormonal barriers to fat loss.

Men can tolerate slightly stronger stimulants than women, as their bodies are generally less sensitive than the female body. In general, men have an easier time losing fat than women because they have a faster metabolism and a leaner body type. In addition, testosterone promotes fat loss, while oestrogen promotes fat storage and water retention. However, men also have their problem areas, such as the lower abdominal area and lower back. A product containing yohimbine can help to lose fat in these areas more quickly.

Different types of fat loss products

Thermogenic supplements:

Thermogenic supplements are fat burners in the truest sense of the word, as they stimulate fat burning by increasing thermogenesis - the burning of nutrients to generate heat. They help the body to increase body temperature, for which the body consumes additional calories. Active ingredients that can be used to achieve such an effect include caffeine and synephrine. There are also ingredients such as yohimbine, which cause fat cells in problem areas to release fatty acids into the bloodstream so that they can be burned to provide the body with energy.

There are certain ingredients that can be found in many fat burners as they have proven to be effective in getting the body into fat burning mode. Here are some ingredients to look for on the label of a fat burner that delivers what it promises:

1. Synephrine (the active ingredient in bitter orange)
2. caffeine
3. Yohimbine (the active ingredient in yohimbe)
4. capsicum

Stimulant-free fat burners:

Classic ingredients of fat burners such as caffeine, synephrine and, to a certain extent, yohimbine belong to the group of stimulants - active ingredients that increase alertness and wakefulness and have a stimulating effect. Some stimulants can also produce a feeling of euphoria, which is particularly true of stimulants that stimulate the central nervous system.

Although stimulants have proven to be very effective ingredients in fat burners, there are many people who are sensitive to stimulants and complain of restlessness and insomnia when using such substances. For this group of people, there are stimulant-free fat burners that do not contain any centrally stimulating ingredients.

Fat blockers:

Fatblockers prevent some of the fats ingested through food from being absorbed and utilized by the body. The most common ingredient in fat blockers is chitosan, an extract from crab shells that binds fat. Fat bound by chitosan cannot be absorbed by the body and is excreted undigested. Chitosan is the over-the-counter alternative in supplement form to pharmacy or prescription products such as Alli, which block the enzyme needed for fat digestion, although admittedly chitosan is not quite as effective as the fat blockers available in pharmacies. One problem with taking fat blockers regularly is that, in addition to fat, fat-soluble vitamins and certain minerals may no longer be absorbed by the body in sufficient quantities.

Carbohydrate blockers:

Carbohydrate blockers contain ingredients that inhibit certain enzymes in the body that are responsible for the digestion of carbohydrates and the absorption of carbohydrates in the digestive tract. As a result, some of the carbohydrates ingested are excreted undigested. As a rule, this only works with carbohydrates from starchy products, as the enzymes blocked by carbohydrate blockers are not required for the digestion of sugar.

Carbohydrate blockers are often used after so-called cheat meals to prevent the extra calories consumed in the form of carbohydrates from being stored as body fat.

Appetite suppressants:

Appetitesuppressants are supplements that reduce appetite, which results in eating less. In contrast to prescription appetite suppressants, which can often have a whole range of undesirable side effects, appetite suppressant supplements based on natural ingredients such as hoodia are harmless to health and generally free of undesirable side effects.

Hoodia is an African plant that has been used by indigenous Africans for centuries during long hunting expeditions to combat hunger. Although there are still no detailed scientific studies on the effects of Hoodia during a diet, many users report a significant reduction in appetite.

Thyroid regulators:

Among other things, the thyroid gland controls how quickly the body produces energy, how fast it builds protein and how sensitive the body is to other hormones.

The function of the thyroid gland is of particular interest during a diet as it, or the thyroid hormones it produces, are responsible for the metabolic rate. Unfortunately, thyroid function and the production of thyroid hormones begin to decline during a strict and/or prolonged diet, resulting in the body consuming fewer calories. As a result, you either have to eat less and less over the course of a diet in order to continue making progress, or your diet progress comes to a standstill.

This is where thyroid regulators come into play, which can stimulate thyroid function and thus prevent diet progress from coming to a standstill the longer a diet lasts.

Cortisol blockers:

Cortisol is a hormone secreted by the adrenal cortex. Cortisol is also known as the stress hormone, as it is released in response to physical and mental/emotional stress. This hormone increases blood pressure and blood sugar levels, while suppressing the immune system and thus increasing the risk of infection.

Even though cortisol is a vital hormone, excessive cortisol levels, which often occur during a calorie-restricted diet, have some less desirable effects. In addition to its catabolic properties, which promote the breakdown of muscle protein, cortisol increases appetite while promoting the storage of body fat, particularly in the abdominal area. This is where cortisol blockers come into play, preventing excessive increases in cortisol levels and their undesirable effects without completely suppressing the release of this vital hormone.

A few final words of caution

Even though fat burners taken in moderate amounts over a limited period of time can be quite helpful during a diet, you should still not be too careless with these supplements.

It is completely normal for the body to react less and less to fat burners the longer they are taken. This is due to the fact that fat burners stimulate the central nervous system and the body gradually gets used to this stimulation until it is completely normal for it. Of course, the temptation is great to increase the dosage as the duration of use increases in order to achieve the same effect that these supplements had at the beginning.

However, this should not be done under any circumstances, as it can easily lead to a vicious circle resulting in overstimulation of the body and a collapse in the functions of the adrenal cortex (adrenal gland) and thyroid hormone production - not to mention the deep hole you will fall into when you eventually stop taking these active ingredients. Instead, it is advisable to take a break when you notice a habituation effect, so that the body is sensitized again for a later renewed intake phase.

You should also be aware that fat burners are not a substitute for a reduction in calorie intake or exercise, but only a supplement to a diet that is already working, making this diet more effective.

Last but not least, as with all other supplements, fat burners should be taken in accordance with the manufacturer's recommendations and the maximum recommended dosage should not be exceeded. Central stimulants in particular can have undesirable or even dangerous side effects if overdosed. Even if you are used to stimulants, you should start with the lowest possible dosage for each fat burner and increase it slowly to test how your body reacts to the product in question.

Sources: http://www.bodybuilding.com/fun/fat_loss_supplements.htm