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Nutrition & Diet

Black Tea Boosts Weight Loss

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There’s been quite a bit of research on the benefits of green tea. Now a new study published in the European Journal of Nutrition suggests the polyphenols found in black tea might also help with weight management.
In lab mice, green tea polyphenols are absorbed into blood and tissue. But black tea polyphenols are too large to be absorbed in the small intestine. Instead, they stimulate the growth of gut bacteria that alters energy metabolism.

Researchers found that both green and black tea polyphenols promote the growth of beneficial microorganisms in rodents. With both types of tea, they found more digestive system bacteria associated with lean body mass and less associated with obesity.

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First Nutrition, Fitness & Training, Nutrition & Diet

Nutrition’s Role in Muscle Building

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Hitting the weight room is only one aspect of the muscle building process. You also have to take rest and nutrition into consideration. A study recently published in The Journal of Nutrition helps illustrate nutrition’s importance for maintaining and building lean mass.

 

Twenty-four healthy older men were given a drink containing 21 grams of leucine-enriched whey protein, 9 grams of carbohydrates, 3 grams of fat and 800 IU vitamin D each morning before breakfast for 6 weeks. Some received a placebo.

 

Rates of protein synthesis were higher for subjects receiving the whey and vitamin D supplement compared to those who got the placebo. The supplemented group also gained more lean mass.

 

Energy Supplements, Exercise, Fitness & Training, Hamra, Jordan, Kaslik, Lebanon

Dynamic stretching and range of motion

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Track and field athletes have a couple different options for warming up before training or competition. One popular protocol involves dynamic stretching, and a study published in the International Journal of Sports Medicine recently tested its potential on 12 healthy volunteers.
 

Subjects applied four 30-second sets of dynamic stretching to ankle joints. Measurements taken before and after the warm up showed increased range of motion immediately after stretching. The effect lasted for 15 minutes without changing the mechanical properties of muscle tendons.

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CREATINE & BONE MINERAL DENSITY

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Most active adults supplement creatine to build muscle size, strength and power. Numerous studies have shown creatine monohydrate to support these goals, and research recently published in the journal Medicine & Science in Sports & Exercisesuggests the ingredient might also support bone mineral density in older adults.

Forty-seven older women supplemented with 0.1 gram of creatine per kg of body weight or a placebo while training with weights 3 days each week. After a year, subjects who used creatine showed a reduced rate of lost bone mineral density and greater bone bending strength compared to placebo.

In addition to improved bone health, subjects who supplemented with creatine increased bench press strength by an average of 64% compared to 34% for subjects who were given a placebo.