Net gains: quick expert answers to your nutrition questions from the Internet

This column addresses nutrition questions sent to us via our Web site. To send us a query, simply go to our home page at www.flexonline.com, click on "Contact Us" and select "Editorial Comments." We'll answer as many questions as we can, but we will not be able to respond to you individually.

Q: I work from 9 PM to 5 AM, and I work out between 2 PM and 4 PM. A-lot of your dietary recommendations are aimed at those who have normal schedules. How do I adapt your recommendations to my schedule? How should I take supplements that are supposed to be taken first thing in the morning or right before bedtime?

A: The most important thing to do is to adapt bodybuilding advice to your individual needs. Of course, when we recommend that you do something "first thing in the morning," our presumption is that is when you get up. For you, follow those particular bodybuilding suggestions when you wake up. That is the time of day when your stomach is most empty and your body is most in need of energy to jump-start your metabolism. Eat your postworkout meal after your workout. Take your bedtime supplements before you go to bed, whatever time that is.

Bodybuilding nutrition is not as prescriptive as it sometimes sounds. It's about doing all that you can, given your lifestyle and its advantages and limitations. Train when you can; eat as many meals as you can. Above all, try to avoid stressing about any of this--stress will do more to undermine your bodybuilding gains than accasionally missing a workout or a meal.

Q: I take protein supplements to increase my protein intake. How many grams should I consume each day, and is there a certain number of protein shakes I should limit myself to?

A: FLEX recommends consuming at least one gram of protein for every pound of bodyweight each day. Protein shakes can be convenient in helping you consistently reach this daily goal. They're not only convenient, but they also travel well, and they're much easier to get down (for many) than their protein equivalent in chicken breasts or tuna.

That being said, you should never overlook the need for solid food. As a general rule of thumb, strive to take in most of your calories from whole food each day and at least half of your protein from eggs, meat and other whole-food sources. Shakes will help you out, but don't rely on them to the exclusion of whole foods.

Q: I am currently supplementing with ZMA, which is supposed to raise testosterone levels. Should I be concerned about acne, testicular shrinkage and other side effects that come with elevated testosterone levels?

A: The problems you describe tend to come from excessive levels of testosterone. Although ZMA does help elevate testosterone levels, these amounts have never been found to be excessive from the recommended dosage. So, if you don't suffer from these side effects, don't worry about ZMA causing them.

On the other hand, if you do have these side effects and they seem to be associated with ZMA supplementation, try reducing your dosage or stopping supplementation altogether. if that doesn't clear up the problem, consult a doctor.

Neither the literature nor our anecdotal experiences demonstrate these side effects; all individuals are different, though, and everyone responds to each supplement in a unique way.

Q: I have a question about casein protein. In "Protein Wars" (August 20001, FLEX recommends supplementing with both. I can find whey protein supplements, but not casein. Does it come only in combination with other protein, or is there somewhere I can go to buy it?

A: You're right that casein is difficult to find on its own in protein supplements. Your best bet is to look for protein supplements that contain a significant amount of casein. Often, labels won't list it specifically. Here are a couple of alternate ways you can identify casein in your supplement: TMP (total milk protein) or MPI (milk protein isolates).

Other significant sources of casein are cow's milk and cottage cheese. The protein in cow's milk is about 80% casein and 20% whey--an excellent balance for those seeking casein supplementation. Cottage cheese is even better with virtually 100% of the protein coming from casein. Watch the carb and fat content of these casein sources, though, to make sure you're taking in exactly what you want.

COPYRIGHT 2002 Weider Publications
COPYRIGHT 2003 Gale Group