Advanced nutrition

Flex, May, 2006

"Lately, bodybuilders have gotten the idea that they have to have a protein shake before and after every workout if they want to make gains. While that's a good idea--and the easiest way to make the most of your training--it's not necessarily essential that you have a protein shake. If you're a young bodybuilder, you can rely on whole-food sources before and after workouts. Stick with fast-digesting protein and carb sources. For proteins, emphasize egg whites. For carbs, almost any type of sugar will do, or eat jelly on white bread."

--Milos Sarcev

ANCIENT CHINESE SECRET

Q | I read that cordyceps can increase endurance. Is this true, and if so, what are the directions for using it?

A | Cordyceps has been used in traditional Chinese medicine for thousands of years. It originally came from a unique fungus that grows on caterpillars. It might sound like something served to blindfolded competitors on Fear Factor, but, fortunately, cordyceps is now grown on soybeans and it comes in capsule form. As is the case with many nutrients utilized by traditional Chinese medicine, proponents claim a wide range of benefits for cordyceps, including mood enhancement, increased energy, improved sex drive and heightened immune function.

It gained popularity as a supplement in the early '90s, after the Chinese women's track team used it and experienced successes on the field. Anecdotal evidence suggests that cordyceps may have a sports nutrition application--improving energy and strength.

The mechanism by which cordyceps works is not completely understood, and it certainly warrants more research. However, its active components (which appear to be cordycepin, nucleotides, polysaccharides and amino acids) clearly have a positive effect on specific markers of metabolism in the liver. In other words, cordyceps seems to increase metabolism. This could mean that cordyceps has the potential to positively affect fuel utilization--making the body more efficient at burning fat as a fuel source--and accelerate overall metabolic rate. The outcome might be the ability to burn more calories with the same amount of work.

Additionally, it appears that cordyceps has strong antioxidant properties, which would help to scavenge free radicals produced during intense exercise and ultimately assist in more complete recovery. Cordyceps may improve glucose metabolism and immune function, as well. In one study, subjects taking cordyceps for 12 weeks had increased oxygen consumption (they burned more calories) and greater endurance capacity.

Of course, more research is needed to determine the effectiveness of this "ancient Chinese secret." It's hard to predict whether it will be the next big breakthrough in bodybuilding supplementation. At the very least, cordyceps displays potential. If you want to give it a shot, take 750-1,500 milligrams two or three times per day with food for at least a month. You can find cordyceps supplements at local supplement stores or at online retailers.

--Steve O'Reilly, RD, LD

SALAD DAZE

SALADS MAY NOT SEEM LIKE MUCH OF A BODYBUILDING food, but they can help boost blood flow to muscles before a workout, similar to the way that nitric oxide (NO) supplements do. What you eat before your workout can be critical to your bodybuilding gains. You have to know precisely when to eat what to make gains in muscle mass. You also have to know what not to eat.

A study from the University of Maryland School of Medicine (Baltimore) reported that a high-fat meal blunted the ability of NO to open blood vessels for up to four hours. This would result in less blood flow to muscles and less of a pump.

The researchers also reported that eating a small green salad with a high-fat meal prevented the adverse effects on blood-vessel dilation. Phytochemicals in salad likely act via NO pathways to enhance blood dilation. So, if you're eating a whole-food meal in the four-hour window before a workout, consider eating a salad with it. This will not only blunt the adverse effects of high fats in the meal, but it will help you maximize your pump during the workout.

--Jim Stoppani, PHD

MUSCLE MORSELS For the best mix of nutrients from salads, use mixed greens rather than one type of lettuce. Spinach, romaine, radicchio and other types of greens all have unique nutrient profiles.

EMPTY PROMISES

Q | FLEX recommends taking certain amino acids on an empty stomach before and after workouts. But you also recommend having a protein shake and carbs before and after workouts. How do I do both?

A | FLEX suggests taking amino acids on an empty stomach to maximize their absorption. We usually recommend taking the amino arginine (to increase blood flow to muscles), glutamine (to help buffer) and branched-chain amino acids (BCAAs, to provide the muscle cells energy and kick-start muscle growth) about 60 minutes before you hit the gym and again immediately after your training.

So, how do you also get in your required protein and carbs? Careful timing. If you're serious about bodybuilding, then you need to put effort into not only your training, but also your nutrition program. That doesn't mean just focusing on getting in the proper amount of protein, carbs and other nutrients-it also means taking the proper timing of those nutrients into consideration.