Monday, March 17, 2008

Don't Be Afraid Of Soy...

Let's face it: Soy protein has a pretty bad reputation when it comes to muscle building. For years, so-called “experts” have slammed soy protein as inferior to whey and egg proteins, and have warned us about soy protein being a “womans protein” because of its estrogenic potential. These experts warn that the potential estrogen activity of soy could crush muscle growth by negatively impacting testosterone production.

Now, however, research from the American Journal of Clinical Nutrition shows beyond any doubt that soy protein is effective for men, as it is rich in isoflacones that increase HDL “good” cholestrol and lower LDL “bad” cholestrol, helping to keep your cardiovascular system and heart in good shape and dramatically reducing your chances of getting heart disease.

So here's your FUSION FACTOID: Don’t fear soy protein. Provided that you eat a diet rich in protein from whey, egg, milk and animal sources, soy protein will give you cardiovascular protection without any hormone releated side-effects.

- FUSION Research Team

Source: Brianne L McVeigh, Barbara L Dillingham, Johanna W Lampe, and Alison M Duncan. Effect of soy protein varying in isoflavone content on serum lipids in healthy young men. Am J Clin Nutr 2006;83:244 -51.

Tuesday, March 11, 2008

Don't Reach For The Ibuprofen...

Training is hard work and you're going to feel the pain that comes with it if you train with the blinding intensity that's needed to build serious muscle.

Bodybuilders have used Ibuprofen for years to deal with training-related pain and training induced inflammation, but now research shows that using Ibuprofen not only harms your liver and kills pain, but that it also kills your muscle growth. Simply: Ibuprofen kills muscle growth by inhibiting protein synthesis – the conversion of ingested proteins into new muscle tissue.

So here's your FUSION FACTOID: While training hurts, and while you can use Ibuprofen to kill the pain, just remember that you're also crushing your muscle growth. A better approach is to forgoe Ibuprofen and instead use anti-inflammatory enzymes. While the effects won't be as immediate at killing your pain, the long-term results are worth it: reduced pain and increased muscle growth.

- FUSION Research Team

Source: Mcanulty, S.R., J.T. Owens, L.S. Mcanulty, D.C. Nieman, J.D. Morrow, C.L. Dumke, and G.L. Milne. Ibuprofen Use during Extreme Exercise: Effects on Oxidative Stress and PGE2. Med. Sci. Sports Exerc., Vol. 39, No. 7, pp.1075-1079, 2007.

Tuesday, March 04, 2008

Need Energy? Use it!

Everyone gets tired – especially after a long and tough workout where you’ve given it your all to stimulate every last muscle fiber. After a tough workout, the best thing to do is rest, eat and recover so that you can grow stronger and bigger as fast as possible.

But what happens when you’re just feeling beat and you can’t muster the energy to train? Some bodybuilding “experts” advise taking an extra “rest day” when you just don’t have the juice to hammer at the iron, in the hopes of being able to hack it the next day. Makes sense, right? Wrong. Science proves it.

A study by scientists at the University of Georgia shows that when already-tired people do low-intensity exercise, their fatigue is not only reduced by an amazing 65%, but their overall positive energy levels increase by 20%. These findings totally destroy the idea that exercise will make you more tired if you’re already fatigued, or that you should wait to exercise until you’re 100% amped. And just remember: we’ve already proven that missing workouts will make you fat.

So here’s your FUSION FACTOID: When you’re “tired”, do something. Most people feel tired because they’re really just bored – so get into the gym, and while you don’t have to train all-out at every session, even doing low-intensity exercise will get you focused and energized when it counts.

SOURCE: University of Georgia (2008, March 2). Low-intensity Exercise Reduces Fatigue Symptoms By 65 Percent.

- FUSION Research Team