Friday, June 28, 2013

Caffeine and Training: Promoting recovery. By Veeraj Vic Goyaram

Caffeine and Training: 
Promoting recovery
By Veeraj Goyaram for Bodybuilding Mauritius
Welcome to the article series on Caffeine and Exercise
Caffeine is a proven mental and physical performance booster and is one of the most health-friendly compounds gifted to us by Mother Nature. Caffeine tops my list of my most favourite nutritional compounds. No wonder why coffee is my favourite beverage and my day doesn't start before my first cup. 

This article series will deal with key aspects of caffeine consumption and sports and exercise performance. We all know about the effect of caffeine in exercise performance but in this article we will look at a little-known benefit of caffeine consumption: muscle recovery. 

Caffeine promotes muscle glycogen resynthesis after glycogen depleting workouts
Glycogen is the storage form of carbohydrate in muscles and is the preferred source of energy for muscle contractions in bodybuilding workouts. Therefore, after training it is imperative to get back this glycogen although there is no need for most of us to expedite this process. I have received a few questions about why I have recently started consuming strong coffee with my postworkout meal (Fig. 1) Well, there are quite recent studies that have shown that the consumption of caffeine in addition to carbohydrates post workout leads to a higher rate of glycogen replenishment than with carbohydrate alone. This highlights the potential value of caffeine as a recovery agent in addition to its role as an energy booster. 
Fig. 1: My postworkout meal featuring caffeine from coffee
Researchers from RMIT University in Melbourne, Australia, led by Professor John Hawley (who earned his PhD from my research unit in South Africa) carried out investigations on this effect of caffeine. They found that caffeine ingested along with carbohydrates postworkout led to 66% more muscle glycogen than carbohydrate alone. The researchers suggested that this caffeine effect may be due to a greater rate of glucose absorption by muscle cells. Therefore, they set out to analyse the effect of caffeine on the intracellular processes that are normally responsible for glucose uptake under exercise.  

Two key molecules that are involved in this process are the enzymes CaMKII and AMPK. These become active as a result of muscle contraction during exercise. Their activation triggers processes in cells that bring about the movement of glucose transporters (GLUT4) to the surface of muscle cells for glucose uptake (See Fig. 2). A greater rate of glucose uptake may lead to increased glycogen resynthesis because glucose uptake is a limiting process in glycogen resynthesis. Interestingly, the researchers found that caffeine + carbs intake after exercise leads to a greater level of CaMKII activation than what is normally experienced by carbs only. This may indicate  a greater rate of GLUT4 activation, glucose uptake and glycogen resynthesis.
Fig. 2: Caffeine may bring about increased glycogen resynthesis via an increase in glucose uptake by muscles through GLUT4 transporters
Although not investigated by the above study, the activation of the CaMKII (and AMPK) enzymes also increases the synthesis of GLUT4 so that there are more of these transporters available to take up glucose. The link between CaMKII activation and increased GLUT4 levels has been extensively reviewed in an article that I co-authored with my professor in the American Journal of Physiology, Endocrinology and Metabolism last year (Ojuka EO, Goyaram V and Smith JA, 2012). My research group from the University of Cape Town has also extensively studied caffeine in glucose uptake at the molecular level, under the leadership of Professor Edward Ojuka.

Practical application and important considerations
  • Caffeine dosage and intake protocols: The Australian study above has used a high amount of caffeine (8 mg per kg of bodyweight) but smaller doses are also under investigation as well as the effect of taking caffeine before, during and after training (vs. caffeine taken only after). I speculate that smaller doses and spreading the caffeine intake around workouts may also work. Keep in mind that expediting the glycogen replenishment process by quickly is of relevance only if you conduct daily training sessions that require the use of the same muscle groups (e.g. are a soccer player who trains everyday). 
  • Other considerations: proceed with caution if you have any known sensitivity to caffeine and stimulant products, high blood pressure or any cardiovascular complications. It is best to check with your medical doctor before taking caffeine-containing products including pre-workouts. Some people may experience sleeplessness and feel jittery after a caffeine megadose while others may not experience any such things.  That is why researchers are investigating lower doses of caffeine. The potential side effects of caffeine will be discussed in future articles.
I hope you found the article helpful. Do not hesitate to share links of our articles on Facebook and join us for daily discussions on bodybuilding on the Bodybuilding Mauritius Facebook Page. More articles on caffeine and bodybuilding will follow.

 
Caffeine from both coffee and supplements
gets my SEAL OF APPROVAL
References:

Pedersen DJ, Lessard SJ, Coffey VG, Churchley EG, Wootton AM, Ng T, Watt MJ, Hawley JA. High rates of muscle glycogen resynthesis after exhaustive exercise when carbohydrate is coingested with caffeine. J Appl Physiol 105: 7–13, 2008


Ojuka EO, Goyaram V, Smith JA. The role of CaMKII in regulating GLUT4 expression in skeletal muscle. Am J Physiol Endocrinol Metab 303: E322–E331, 2012.



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

Disclaimer:
The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com
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Thursday, June 27, 2013

Tip of the Day: Do not neglect your adductors. By Vic Goyaram

Tip of the Day
Do not neglect your adductors
 By Vic Goyaram
For Bodybuilding Mauritius
A great contributor of Tom Platz's awesome leg development is his inner legs. The latter are called the adductors, consisting of a group of muscles whose main role is to bring the legs together towards the body (adduction). Strong adductors are a must, not only for aesthetic reasons but also for maintaining a healthy and stable knee. The following are the tricks that will help you work the adductors quite well:

1. The Wide Stance
By squatting and leg pressing with a wide stance you engage the adductors to a greater degree. I have covered these points on my articles on squats and leg press. 


2. The Adductor Machine
This machine is not only for ladies looking for toned legs but also for hardcore bodybuilders.  It is a great adductor exercise.  Use very strict form and make sure the legs are warmed up before performing machine adductions because the movement involves quite a bit of stretch. If your gym does not have this machine then you can stick to wide stance squats and exercise #3 below.
Avoid making eye contact when performing adductions
3. Jefferson's squats
Also known as the 'Straddle lift', this exercise resembles both a deadlift and a squat. The glutes and the hams get a lot of work as well. Jefferson's are a favourite of Kai Greene and Toney Freeman, the only two pro bodybuilders regularly seen performing this exercise according to sources.
Click to enlarge for text
Here is a video of Kai Greene performing Jefferson's

4. Sumo stance deadlifts
Performing the deadlift with the sumo stance has its advantages, one of them is that it engages the adductors to a much greater degree than in conventional regular stance deadlifts.  

I hope you enjoyed the tips! Do not hesitate to share links of this article on your facebook!!

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©,2013, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.
Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com
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Monday, June 24, 2013

The Bodybuilding Mauritius Posters. By Vic Goyaram

The Bodybuilding Mauritius Posters
Prepared by Veeraj Goyaram
We hope you will enjoy these posters and take lessons from them. They deal with all topics of bodybuilding: training, nutrition, motivation, philosophy. From the world's best bodybuilders. Pardon my poster design skills but most important is that the message reaches you! 

                    Conditioning and shape win shows over mass

Hit the compounds for bigger arms

                       Nutritional bro-science by Dr. Layne Norton

Laterals and wide grip uprights better than presses

Forever lean v/s forever bulk

Attitude, Optimism and hard work

                             Who said bodybuilders are dumb?

Laziness: one of the causes of small calves

                             Some of the finest triceps exercises

Low carb, high protein and high fat for definition




Sunday, June 23, 2013

PROTEIN POWDERS: CAN YOU USE THEM IN HOT DRINKS AND RECIPES? By Veeraj Goyaram

PROTEIN POWDERS: CAN YOU USE THEM IN HOT DRINKS AND RECIPES?

By Veeraj Goyaram for Bodybuilding Mauritius
Very often we are told to not use protein powders in hot drinks and hot recipes. The reason being:

 "Heat denatures the protein" and "decreases the protein content, making the supplement less effective" 

This is not 100% correct. 

Yes, heating DOES denature the protein but denaturation is not the end of the world. 

DENATURATION!! I think people misunderstand this term. 

What is denaturation?
Protein molecules in nature have a certain structure; they are folded in different ways. Denaturation simply means a disruption of the 3D structure of the protein by means of high temperature (and also chemical, pH change or UV light) exposure. Therefore the denatured protein unfolds from its original state.  


Does denaturation render the protein useless?
The answer is NO. The body can still use the protein. When a person eats protein his/ her main aim is to get amino acids from the protein. Digestive enzymes break down the protein into amino acids that are utilised by the body for various functions, one being muscle protein synthesis. When we cook an egg we are denaturing the protein that is why it coagulates but we don't mind this, do we? Protein supplements (whey, casein etc) are no different.

The protein content does not decrease with heating. 

How about bio-active fractions in whey protein?
In the case of whey protein, the heat may be altering some of the biological properties of the whey protein by denaturation (e.g bioactive peptides present in whey protein like lactoferrin) but I am not sure about the amount of heat necessary for this to happen. I must still do more research on this topic. 

You can add protein powder on your cooked oatmeal in the morning. Below is a yummy recipe! 

You can stir some protein powder into your coffee before training but careful to not add the protein powder to boiling liquids because it may coagulate and thus alter the sensory properties of the drink. 

I add a heat-stable milk protein powder to my coffee or tea everyday. 


PROTEIN FUDGE QUICK RECIPE
Add two scoops of protein powder to a mug, add enough milk to dissolve the protein into a thick paste. Then add 1 large spoon of peanut butter and stir into a paste. Microwave the whole thing for about two minutes. Keep an eye on it so that it doesn't overcook and turn into rubber. LOL. Voila! You get a cake. Protein powder becomes food! 

Approximate nutritional content:
37g Protein
5g Carbs
10g Fats
258 calories
 Questions? Suggestions?
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©,2013, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.
Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com
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Saturday, June 22, 2013

Analysing the Upright Row. By Vic Goyaram

Analysing the Upright Row
Researched & Composed by Vic Goyaram



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The Upright row is a very common exercise in trapezius training routines along with shrug variations. It is most commonly performed with a barbell using a narrow grip and this variant has featured in my shoulder routine for quite a long time. However, this exercise has received a lot of criticism in terms of safety and effectiveness. Allow me share my experience with you.

Analysis of Effectiveness and Safety
The narrow-grip upright row: an exercise of limited benefits
Let's go straight to the point: the narrow grip upright row is not an effective movement for the traps.  The only trap involvement of the traps in this exercise is a small incidental shrug as you pull the barbell up. Most of the movement comes from the arms and a slight bit of deltoids. I invite you to check the video of trusted exercise expert, Doug Brignole on this topic:

In terms of safety, a big concern for narrow grip upright rows is the possibility of shoulder impingement because  the movement requires pulling the weight above shoulder level with your arms in an internally rotated position. Therefore, the risk-to-benefit ratio is quite high. Some people can get away with it while, in others, it can really aggravate any existing impingement in the shoulders. I personally do not like the narrow grip upright row because it gives me more pain in my shoulders than a pump in my traps. I am also sure that the day following heavy narrow grip rows some of you also felt soreness in the biceps and brachialis.

A better option: the wide grip upright row
The conventional upright row can be modified to reduce the risk of shoulder impingement. A good variation is the wide grip upright row.  Not only is it easier on the shoulder joints but it is a great way to work the lateral head of the deltoids to a greater extent because it allows the elbows to flare out to the sides as you pull the barbell up.
The wide grip upright row variation which I prefer
The effectiveness of the wide grip upright row has been backed by a lot of trainers and bodybuilders. As an icing on the cake, scientific studies also provide support to this exercise. In a very recent study by scientists from the University of Memphis in Tennessee (McAllister et al., 2013) showed that increasing the grip width increases the involvement of the lateral deltoid and decreases the involvement of the biceps. In fact, when you look at the movement closely you will see that it mimics a side lateral raise in that the elbows move out to the sides except that the position of the hands is different. The traps also get worked with the wide grip upright row.

Execution tips
Stand upright and grab a barbell with a pronated grip. Your foot stance should be approximately shoulder width and your grip on the barbell should be wide enough for your hands to clear your thighs.  From personal observation, there are a number of variations of the barbell wide grip upright row, dependent on how wide you grip the bar. In the first variation performed by Arnold below he takes a rather medium grip such that in the top position the barbell would be at the upper chest level. Note also the position of the forearms which are nearly parallel to the floor. I have evaluated this version, having myself an impingement in my left shoulder, and found it to be still uneasy on my shoulders. The arm biceps/ forearm involvement is also there. This led me to try (and later adopt) the second variation.
Variation #1: Note the grip width and thus the position of (a) the bar, (b) the hands and (c) the  forearms at the top of the movement
In the second variation, a wider grip is used such that the bar can only be raised to the lower chest level only and the forearms are slightly perpendicular to the floor. I find this variation the easiest on my joints and the hardest on my deltoids. I must also add that it is very important to use the arms as hooks only and focus on pulling with the deltoids.
Variation #2 shown by Hidetada Yamagishi
Wide grip uprights works well in a superset with side lateral raises to fry the side deltoids. 
Jim Cordova uses dumbbells and works one arm at a time. Try to superset this with one arm side laterals to force your shoulders to grow!
Taking care of the traps
In the second variation, a wider grip is used such that the bar can only be raised to the lower chest level only and the forearms are slightly perpendicular to the floor. I find this variation the easiest on my joints and the hardest on my deltoids. Here are some articles that cover trap training on this website:
Main trap article: Beefing the Traps
Quick tips: Face pulls 
Quick tips: Shrug Technique

Take-home message
  • The conventional narrow grip upright row is potentially dangerous for the shoulders and is also not an effective exercise for the traps.
  • Widen the grip and reap the benefits on your side delts.
  •  Do shrugs for the traps. They are built for that.
Further reading on shoulder training
Having weak shoulders I have done a lot of reading and research on shoulder training. This explains that I have covered shoulder training in quite a bit of detail here on this website. Check the links below:


 Reference:
McAllister MJ, Schilling BK, Hammond KG, Weiss LW, Farney TM. Effect of grip width on electromyographic activity during the upright row. J Strength Cond Res. 2013 Jan;27(1):181-7.
Motivation to hit the delts and traps hard. Picture by Dyaus Photography



©,2014 Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.
 ______________________________________________________________________________
Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com
_______________________________________________________________________________