SARM - Selective Androgen Receptor Modulator

Selective Androgen Receptor Modulators (SARMs) provide the benefits of traditional anabolic/androgenic steroids such as testosterone (including increased muscle mass, fat loss, and bone density), while showing a lower tendency to produce unwanted side effects. They are a unique class of molecules currently under development for treatment of a variety of diseases that were previously treated with anabolic steroids and other medications. SARMs have been studied and developed since 1998, and as of this writing (2009) it should be stated that they are still very much in the infancy of their development and marketing. SERMs (selective estrogen receptor modulators) like Evista have been used for years as a replacement for hormone replacement therapy. SERMs are very effective for the treatment of osteoporosis in the treatment of women and produce much fewer side effects then replacement therapy with estrogen. SERMs activate the estrogen receptors in the bone tissue to produce a bone sparing effect but do not activate receptors in the breast and uterine tissues. This avoids potential for tumor promoting effects in these tissues and also reduces the risk relative to estrogen for stokes and cardiovascular events.

Briefly and simply stated, the Androgen Receptor (AR) is the cellular receptor that androgens (like testosterone and other anabolic steroids) bind to. This bound androgen/receptor then combine with another similar combination (usually another androgen/androgen-receptor pair), and travel to the cell’s nucleus, where gene transcription is induced. This is one known mechanism of how androgens such as anabolic steroids exert their effects on cells. SARMs have the potential to take the place of the androgen, for all practical intents and purposes, and therefore exert many of the same positive effects on muscle tissue as anabolic steroids (such as testosterone).
The Androgen Receptor plays a critical role in the development and function of primary and accessory sexual organs, skeletal muscle, and bone, as well as several other organs. When Selective Androgen Receptor Modulators bind to the receptor, they demonstrate anabolic (hypertrophic) activity in both muscle and bone, making them ideal candidates for androgen replacement therapy, muscle wasting, and treating Osteoporosis. In theory, they bind to the receptor and place it in a conformation that is significantly different than typical androgen receptors stimulators (such as steroids), and therefore are able to alter the gene-transcription process in a manner that is tissue specific. It is this specificity that makes these receptor modulators able to selectively cause muscle growth, while reducing or eliminating unwanted secondary effects.

          

ANDROGEN RECEPTOR ACTION: The Androgen Receptor is maintained in an inactive complex by HSP 70 and HSP 90 and corepressors (CoR). Upon ligand binding, the receptor homodimerizes and enters the nucleus. The receptor is basally phosphorylated in the absence of hormone and hormone binding increases the phosphorylation status of the receptor (P). The AR binds to the ARE on the promoter of androgen responsive genes, leading to the recruitment of coactivators (p160s, CBP, TRAP, ARAs) and general transcription factors (GTF), leading to gene transcription.(Adapted from Open Access Journal of Nuclear Access Signaling)

Ergo, unlike anabolic steroids, SARMs generally produce fewer unwanted side effects on non-target tissues such as the prostate, hairline, sebaceous glands, and secondary sexual organs. Some SARMs have even been developed specifically for the treatment of those kinds of side effects (i.e. for benign prostate hypertrophy). Current oral androgen replacement therapy is limited to testosterone gels, injections, or patches. SARMs represent an alternative to the currently available oral testosterone preparations, and offer the user molecules that exhibit high oral bioavailability without the liver toxicity.
Although these molecules are tissue-selective with regards to their effects, they are not perfectly tissue-selective. Some display a disparity of anabolic (*tissue building) versus androgenic (*secondary sexual characteristic promoting) effect as high as 10:1 (although it should be noted that some have a much lower ratio). In practical terms, it would be highly unlikely that an effective muscle building dose would cause any noticeable side effects, and especially not when compared to traditionally prescribed anabolic steroids such as testosterone.
At this stage of development there are no SARMs available on the legitimate pharmaceutical market, although one (Ostarine) has made it into the third and last phase of clinical development (and is available on the black market, in liquid “research” form, from one supplier within the United States. Unfortunately, at this early stage of development, the exact mechanisms of their tissue selective activity is not entirely understood, nor is the full scope of their pharmacokinetic and pharmacodynamic activity.
There are numerous SARMs currently in the developmental stage with varying degrees of anabolic and androgenic activity, and varying potential for side effects. In general, though, the majority of them produce few side effects and have anabolic ratings similar to testosterone.
They typically display high oral bioavailability, and therefore most SARMs under development are going to eventually enter the market as oral medications. Although they have been banned for the past few years by the World Anti-Doping Agency, and there have been efforts underway to develop a testing protocol for them, there is currently no accepted testing procedure in place. The relatively short half life of SARMs, the uniqueness of their structure, their effectiveness, and the fact that research into their development is still in its infancy, presents a new and novel problem for doping authorities everywhere.

 

 

Ostarine MK-2866

A type of SARM (short for Selective Androgen Receptor Modulator) is called Ostarine MK-2866. It is typically prescribed for the treatment and prevention of muscle wasting. Such health concerns can be genetic, due to HIV/AIDS, and other ailments. There are also studies in place that indicate this medication may soon be prescribed as part of hormone replacement therapy (HRT).
SARMS create selective anabolic activity within various androgen receptors. There isn’t any androgenic activity though for the non-skeletal muscle tissues though like there will be with the use of anabolic steroids or the use of testosterone. The use of Ostarine MK-2866 can assist with developing more strength as well as lean muscle tissue.

How it Works

The use of SARMS allows more protein to be synthesized so that the muscle tissue can be created. The use of Ostarine MK-2866 is very similar to the results a person would get taking various forms of steroids. However, they can do so without risk to the various sexual organs including the prostate.
When this SARM is used, there are anabolic results for the muscle tissue. It is a fairly new treatment for serious health problems including cancer and AIDS. It is frequently used by bodybuilders and athletes to provide them with more strength and muscle. It is also used to help them during recovery periods from injuries or surgery. Many athletes take a low dose of 15 mg per day to reduce the risk of an injury. Joint improvement can be noticed in about a week.

When it is Used

There are various types of cycles that a person may select to use Ostarine MK – 2866 for. One of them is a bulking cycle where they want to gain lean muscle tissue. This allows them to gain weight that is mainly muscle. They gains can be as much as 7 pounds and they can be seen over a period of 8 weeks, taking a dose of 25 mg per day. The daily dose shouldn’t be more than 40 mg per day. For the best results it should be taken at the same time each day.
For a cycle of losing body fat known as cutting, reducing calories and increasing workout time can create more muscle. Cutting without the use of SARMS can result in losing muscle mass which can be frustrating. This is due to the drop in hormone levels and a reduction of the metabolic rate. With the use of Ostarine MK-2866, the strength or muscle loss won’t have to be a concern at all. For a cutting cycle, a dose of 15 mg to 20 mg per day for a period of 6 to 8 weeks is taken.
The nutritional value that this SARM offers is also very encouraging. The ability to successfully lose the weight but keep the muscle growth taking place is very important. With the use of steroids, it starts to take longer and longer to see results, but that isn’t the case with Ostarine MK – 2866. There is also no risk for the liver to be damaged which is a common side effect with the use of steroids. It also won’t cause problems for blood pressure.

Advantages over Steroids

There are many advantages of taking Ostarine MK – 2866 over steroids. They include:

• Less expensive
• Not harsh on the liver
• Not going to alter blood pressure
• Results are seen quickly
• Can help prevent issues with joints and bones due to injuries
• No risk of estrogen related side effects
• No risk of water retention
• Offers nutritional value when cutting calories

LGD-4033

One of the members of the Selective Androgen Receptor Modulator category, also known as SARM, is LGD-4033. It is an oral product that is non-steroidal, but it can offer many of the same benefits as some of the anabolic steroids. The use of LGD-4033 medically includes treatment of muscle wasting. This can be due to issues with cancer or muscle loss due to the natural aging process.
The same benefits as testosterone are also offered with LGD-4033. The difference though is that the user doesn’t have to worry about potential side effects. With testosterone, there can be the risk of the body not responding well or even damage to the liver. Even though this product is taken orally, it isn’t toxic to the liver.
This is one of the most common SARMS used due to how powerful it is. Yet it is also gentle on the body when compared to steroids. For the individual that wants the results but not all of the hassles, this could be exactly what they were looking for.

How does it Work?

This SARM works by binding the androgen receptors selectively. The results of anabolic activity in the muscles and bones occur rather than adversely affecting the glands or the prostate which can occur with the use of steroids. LGD-4033 was recently involved in a study involving volunteers called Phase I Multiple Ascending Dose. This was a random, double blind testing phase that involved a placebo. The goal was to establish that the use of LGD-4033 was safe and easy to tolerate with a dose not to exceed 22 mg per day.

When to use LGD-4033

For many bodybuilders and athletes, the use of LGD-4033 occurs for a bulking phase in order to offer lean body mass and to reduce overall body fat. The use of it can also increase overall strength which allows the individual to take on more challenging workout sessions. When used for bulking, an efficient diet that is high in protein is also necessary. Higher calorie intake may be necessary too if the person will be bulking up by 10 pounds or more. The recommended dose is 5 to 10 mg per day, for a period of 8 weeks.
For a cutting cycle, it may be best to use LGD-4033 along with other SARMS including GW-501516 and S-4. This is called a SARMS triple stack. The goal is to add more size while cutting fat. The dose recommended for this type of cycle is 3 to 5 mg, for a period of 8 weeks.

Risk Factors

The results of various studies indicate that there is very little risk in regards to possible side effects associated with the use of LGD-4033. This is encouraging for those that would like to gain muscle and cut fat without using steroids that do have some harsh side effects associated with them. The fact that that SARMS don’t harm the liver is also another reason to consider taking them instead of steroids. They are also inexpensive so the average person can use them without worrying about their budget.

GW-501516

A PPAR modulator allows the body to use more glucose and to create additional muscle tissue. One of the PPARs is GW-501516. It may be referred to as GW1516 or GSK-516 as well. It can help to reduce and even reverse various problems in men who are obese or that have symptoms of pre-diabetes due to problems with their metabolism. The use of GW-501516 may be a viable treatment for reducing obesity and various conditions that are linked to it.

How does it Work?

GW-501516 is a selective agonist with high affinity and it is very potent. Various studies on this PPAR receptor in lab rats indicates that it regulates the various proteins that the body uses for energy. Rats with high fat and low metabolism were given the product and they were able to lose weight and to increase overall energy levels.

When to Use it

The most common use of GW-501516 is to offer improved endurance levels. However, professional athletes can’t use it because it falls under the category of banned substances. This eliminates any athletes having an unfair advantage over others. For someone looking for a way to quickly boost endurance, this product can help to offer fast results. The common dose is 10 mg per day.
Another popular use for GW-501516 is to reduce body fat. The fat starts to come off quickly and it isn’t catabolic. The loss of fat won’t result in the loss of muscle either so that is a great benefit that users like. It is best to use it for body fat loss in addition to S4 and Ostarine, which are SARMS to ensure that the muscle loss is extremely minimal. The recommended dose is 10 mg per day but many people use as much as 20 mg per day to burn as much fat as they can in in the 8 week cycle.

Potential Risks

There is some debate about the side effects and potential risks involved with using GW-501516. Some of the studies on lab rats give the indication that it can cause cancer. In other studies, the conclusion is that there isn’t enough data to validate or dismiss such a claim. The fact that it isn’t toxic for the liver is important to point out. Since this product works fast, it is less expensive than steroids, it continues to be a popular choice.

Andarine S4

Selective Androgen Receptor Modulators are often referred to as SARMS. Andarine S4 is a research chemical that belongs to this category. It binds to the androgen receptor just like ordinary androgens. The difference though is that selective anabolic activity is created by SARMS.

What is it used for?

The benefit of using Andarine S4 over anabolic steroids or testosterone is that you don’t have to worry about non-skeletal muscle tissues experiencing androgen activity. Andarine S4 is also used for various types of medical ailements. It may be prescribed to treat:

• Bening Prostatic Hypertrophy
• Muscle wasting
• Osteoporosis

This is an oral product and it can help with creating lean body mass. It can also help with increasing the amount of lean muscle mass. Many people use it so that they can maximize their potential and create the body they really want.
How it is used varies based on what results a person is after. Losing Body Fat (cutting) is the process where the use of Andarine S4 is the most effective. The common steroids used for a cutting cycle include Anavar and Winstrol. Such steroids don’t provide large gains for muscle mass. However, they do help with creating a leaner body. SARMS have similar properties to those steroids. However, they can provide similar results without negative side effects including retaining water.

Dosing

The typical dose for cutting is 50 mg for a cycle of 6 to 8 weeks. The cycle should include using the product daily for 5 days and then taking 2 days off for the duration. Tasking the dose every day for the duration of the cycle can result in changes to vision.

How it Works

The benefits of SARMS include potential for bodybuilders as well as benefits for certain medical conditions. SARMS work by binding to the androgen receptor. This results in the anabolic activity. Through the activation and binding, there is more protein synthesized which allows the muscle to be created. The use of Andarine S4 can result in muscle growth that is quite similar to what a person will gain using various forms of anabolic steroids. However, SARMS don’t offer negative side effects such as those on the prostate or other sexual organs.

Benefits over Steriods

There are several benefits of Andarine S4 over the use of various anabolic steroids. They include:

• Less expensive
• No need for a pre-cycle
• No risk to the liver
• No risk of estrogen related side effects
• No water retention
• Overall sense of well being

Studies

Various studies have been conducted with Andarine S4. Taking 3 mg of it per day can help to restore skeletal muscle according to results on lab rats. A study that lasted for 120 days with this SARM and DHT in rats indicates that bone mass and strength at higher levels were identified with the use of Andarine S4 than with DHT.
Studies indicate that the use of this SARM can result in losing fat and creating lean muscle tissue. The goals can also be achieved in less time than if a person were to take steroids. Even though Andarine S4 is taken orally, it doesn’t pose a risk to the liver so that is also another benefit to consider. It also doesn’t create issues with too much estrogen in the body.

Possible Side Effects

There are some possible side effects to be aware of if you decide to use Andarine S4. Changes in vision is the most common. This is typically only going to occur at a high dose. If it occurs, lower the dose. The vision problems can include trouble seeing at night or a yellow tint. Vision changes will go away after the SARM is no longer in the system. 

Nutrition Tips to Maximize Results

1.       Food is Number One: Nothing should every take the place of a healthy diet. Eating the right nutrients your body needs will make more impact on your program than any natural supplement. Use quality supplements in addition to a healthy, appropriate diet and training program. No supplement can make up or compensate for failure or lack of effort with diet and exercise.

2.       Macro Nutrient Ratios: These are the ratios that I use for the meal plans I recommend.
- Fat loss: 50% protein, 15% carb, 35% fat
- Maintenance: 40% protein, 30% carb, 30% fat
- Gain/Strength: 30% protein, 50% carb, 20% fat

 

3.        Protein : Carb Ratio -- You should be eating approximately double the amount of protein relative to carbohydrate each meal. This keeps the body kicked into a fat burning mode. (example: if you eat 15 grams of carbs you should be eating 30 grams of protein). Protein intake -- I would recommend eating 1 gram/lb of body weight for building or leaning. I would stick with egg whites, chicken, and fish to minimize saturated fats. I also use buffalo in place of beef because it has 1/3 the amount of fat and is all open range, hormone free.
 

4.        Fiber -- Fiber is a non digestible carbohydrate and is therefore considered a "freebie". So you can always subtract the amount of fiber from the amount of carbohydrates listed to get your true net carbohydrates. (example: if something lists 20 carbs and has 18 grams of fiber then you only count 2 carbs for this food).

5.       Low GI Carbs -- Choose carbohydrates with low GI (glycemic indexes). The GI compares the carbohydrate to glucose or table sugar in regards to how fast it releases in the body. The higher the GI the more likely the carb will store as fat and will also cause ups and downs in your energy level. Shoot for a GI below 50. (example: GI for glucose is 100 -- Rice and potatoes are about 90 and coconut flour and quinoa are 35).

6.       Meal Timing and Size -- Smaller, more frequent your meals will promote better metabolism and keep your body from storing as may excess calories as fat. (example: Most Americans eat 2 meals per day and consume 1000-2000 calories each meal -- Most of my meal plans are designed for 7 meals with 100-300 calories per meal). Also I would time carbs in the first half of the day and or around you workout. During your workout the muscle uses glycogen stores for fuel. After the workout depleted glycogen stores need to be replenished so the majority of your carbohydrate intake with be transported to the muscle tissue to accomplish this. This decreases the risk of excess carbs being stored as fat in the body.
 

7.        Healthy Fats -- Healthy fats fuel fat burning effects in the body. Some of the best healthy fats come from nuts, avocados, and coconut. Basically think plant fat sources for healthy fats. Just keep in mind that fat contain 9 calories/gram compared to 4 calories/gram like protein and carbohydrates. So a little goes a long way but it is so helpful. Coconut oil contains about 50% MCT (medium chain triglyceride) oil which is very helpful for fat burning. MCTs are shorter chain fatty acids that burn more readily and resist storage in the body. You can get MCT oil pure in a supplement form to get a greater fat burning effect. Just remember this works best with a low carb diet.

 

8.        Water -- Water promotes fat burning and proper metabolism in the body. Plus a little with each meal will help you feel fuller. I would recommend discontinuing any sodas whether diet or regular and drink water instead. Recommended intake typically starts at 0.5 oz/kg of body weight. This usually equates to 8-10 oz 7-8 times daily for most people.
 

9.       Superfoods/antioxidants -- When it comes to picking you food always think of how to get the most nutrition with the least amount of food. This is what most refer to as superfoods. Berries are fantastic for this as is kale/greens, quinoa, hemp, coconut (milk, flour, oil), etc. I would recommend getting a good dose of each of the 5 antioxidant groups. This can be obtained in the diet, however, I supplement with CoQ10, astaxanthin, alpha lipoic acid, and acai as these are a little harder to obtain in large amounts from the diet.

 

The Ultimate List Of 40 Low-Carb Foods 

If you're watching your waistline, here are the best low-carbohydrate foods to help keep the fat off. Add them to your shopping list!

Carbohydrates have long been a gray area for the physique-minded individual. On the one hand, you need some carbs in your diet to provide the energy necessary to fuel an intense workout. Go overboard, however, and you can easily end up with a midsection that's a few cans short of a six-pack.
Low energy, a gut, and lackluster muscle growth are telltale signs that you may have become too chummy with pasta, cereal, and other carb-heavy grub. And without question, any stroll through the supermarket can be tantamount to starch madness as you try to steer your cart away from the deluge of foods saturated with refined carbs and simple sugars at the expense of muscle-building protein.
The key to winning the war on flab is knowing where to turn to for low-carbohydrate foods that are still chockfull of what your transforming physique needs—namely protein, vital minerals and vitamins, and less hazardous unrefined complex carbs.
We've put together an ultimate grocery list of the low-carb edibles to power your active lifestyle. We'll take you aisle-by-aisle for our top picks. Who's hungry?

LOW-CARB VEGETABLES

1

Zucchini

Carb count: 7 grams per 1 medium squash
Zucchini, or les courgettes in French parlance, is a great vegetable to have on hand to trim the carbs from your diet. When cut into noodle-like strands using a serrated vegetable peeler or spiralizer, zucchini becomes a wonderfully tender substitute for more carbohydrate-dense spaghetti as a base for your meat sauce.
Grated zucchini can be used for hash browns in lieu of potatoes or can be added to pancake batter at the expense of some of the flour. Or for an inspiring low-carb snack, slice the zucchini ends off and use a flat-blade vegetable peeler or mandolin to make long, wide strips. Place some smoked salmon and arugula on the end of each zucchini ribbon and roll up.
Nutrition Bonus: While not often considered a so-called "superfood," zucchini does harbor a range of essential nutrients including vitamin B6, potassium, manganese, and vitamin C.

2

Cauliflower

Carb count: 5 grams per cup
There's a good reason why cauliflower has been dubbed the "skinny starch." Once cooked, cauliflower's unique texture can be used as a lower-carb alternative for mashed potatoes (minus the spuds, you'll save about 23 grams of carbs in a serving), mac and cheese, creamy soups, and even pizza crust. Or pulverize a whole raw head in a food processor and use as a substitute for couscous or rice.
Nutrition Bonus: As a member of the Brassica plant family along with broccoli and kale, cauliflower delivers a wallop of antioxidants.

3

Swiss Chard

Carb count: 1 gram per cup
Nutrient-dense dark, leafy greens should always be a low-carb addition to your grocery cart, and Swiss chard is no exception. You can steam or sauté the leaves, or consider using whole uncooked leaves as an alternative to carb-heavy tortillas when making tacos and wraps.

Nutrition Bonus: Swiss chard delivers a massive amount of vitamin K, which a study in "The Journal of Nutrition" found was capable of reducing the risk for cancer and heart disease.

4

Mushrooms

Carb count: 2 grams per cup
From white to cremini to more exotic shiitake, these edible fungi are low in carbs but rich in great umami flavor. Large and meaty portobello mushroom caps can stealthily be used as an alternative to hamburger buns, or as a replacement for gut-busting pizza crust by laying on all your favorite pizza toppings.
Nutrition Bonus: Mushrooms of all types have been praised for their high amounts of immunity-boosting compounds.

5

Celery

Carb count: 1 gram per stalk
Celery is made up of about 95 percent water, so it's no surprise that there's a dearth of carbohydrates. Slice and add to salads, or simply smear on some nut butter for a snack that's big on nutrition but low in six-pack-killing processed carbs.

Nutrition Bonus: Celery is a good way to obtain an extra dose of vitamin K, which can bolster bone strength.

6

Cherry Tomatoes

Carb count: 6 grams per cup
With better flavor than the bland larger tomatoes sold at the supermarket, cherry tomatoes are a convenient way to bolster the nutritional firepower of your diet without any serious carbohydrate backlash.
Pop them in your mouth for a sweet snack au naturale, or toss a pint with a bit of oil and bake them in the oven at 400 degrees Fahrenheit until tender and shrivelled for roasted flavor bombs.
Nutrition Bonus: These rosy orbs are a source of the cancer-fighting antioxidant lycopene.

7

Spaghetti Squash

Carb count: 7 grams per cup
Think of spaghetti squash as Mother Nature's low-carb answer to pasta. Once cooked, the flesh of the squash pulls apart into slightly nutty-tasting, noodle-like strands minus the carbohydrate deluge. Simply slice a spaghetti squash in half lengthwise, scoop out the seeds, and place the squash halves in a microwavable dish, flesh-side down.

Loosely cover the squash with a paper towel or parchment paper and microwave on high for 8-12 minutes, or until the flesh is very tender. Let the squash stand for five minutes, then scrape out the squash flesh with a fork into strands. Top the squash with your favorite protein-rich meat sauce.
Nutrition Bonus: The benevolent gourd delivers notable amounts of vitamin C, a nutrient shown to help reduce muscle soreness and oxidative damage following intense exercise.

OTHER LOW-CARB VEGGIES

• Radish
• Asparagus
• Bok choy
• Broccoli
• Spinach
• Arugula
• Bell pepper
• Watercress

LOW-CARB FRUITS

8

Apricots

Carb count: 8 grams per 2 fruits
Bob Dylan famously sang, "Everybody must get stoned." If he was referring to eating the stone fruit apricots as a lower-sugar option, he definitely had the right idea. Enjoy as an out-of-hand snack, or slice and add to yogurt, oatmeal, and even salad for natural sweetness.

Nutrition Bonus: The orange-tinged flesh of the apricot is a tipoff that it contains high amounts of beta-carotene, an antioxidant that has been linked to improved brain functioning.

9

Avocado

Carb count: 8 grams per 1/2 avocado
Unlike most of its counterparts in the fruit world—yes, it's a fruit—avocado is virtually free of sugar. In fact, 75 percent of its carbs come from nondigestible fiber.
Nutrition Bonus: Fatty in a good way, avocados are plush in heart-healthy monounsaturated fat.

10

Strawberries

Carb count: 11 grams per cup
Among berries, strawberries supply the least sugar, making them a great option to satisfy a sweet tooth. If you're concerned about possible pesticide exposure, opt for strawberries labelled "organic."

Nutrition Bonus: Strawberries are a stellar source of vitamin C, which may help regular gym-goers avoid coming down with the sniffles.

11

Red Grapefruit

Carb count: 9 grams per 1/2 fruit
Time to pucker up to this lower-carbohydrate fruit option, which supplies about 20 percent less sugar than that found in an orange. Just don't try to tame its sour power by coating it in sugar.
Nutrition Bonus: You can count on grapefruit for an added dose of immune-boosting vitamin C.

OTHER LOW-CARB FRUITS

• Rhubarb
• Watermelon
• Peaches
• Star fruit
• Cantaloupe
• Blackberries

LOW-CARB MEATS AND FISH

12

Catfish

Carb count: 0 grams per 3 ounces
More flavorful than tilapia, farmed catfish is an inexpensive way to load up your muscles with pure high-quality protein. American-farmed catfish is also considered a sustainable option from the fish counter. Fillets are great steamed, grilled, oven-roasted, or pan-seared.

Nutrition Bonus: This swimmer is a good source of vitamin B12, which your nervous system needs in order to function properly.

13

Canned Pink Salmon

Carb count: 0 grams per 1/2 can
The canned-fish aisle is a great place to locate virtually carb-free protein. Pink salmon is an economical option with lower levels of toxins such as mercury than what's found in most canned tuna.
Nutrition Bonus: Canned salmon is a good way to reel in plenty of the omega-3 fats that have been shown to reduce exercise-induced muscle soreness and stimulate muscle protein synthesis.

14

Chicken Drumsticks

Carb count: 0 grams per 3 ounces
While go-to chicken breasts can be as exciting as C-SPAN, budget-friendly drumsticks have richer flavor and their juicy meat is less prone to drying out during cooking. Leave the skin on during cooking for even more flavor, but if you're concerned about the extra fat calories it delivers, strip it off before eating.

Nutrition Bonus: Beyond a protein payload (24 grams in each 3-ounce serving), drumsticks supply selenium, an antioxidant that may help ease exercise-induced oxidative stress.

15

Ground Turkey

Carb count: 0 grams per 3 ounces
Inexpensive and ubiquitous, ground turkey is an easy way to infuse your meals with carb-free protein. Use it for burgers and meat sauces. To trim fat calories, look for packages made with ground white meat.
Nutrition Bonus: As with other poultry, turkey contains a full arsenal of the essential amino acids that can pump up your muscles.

16

Pork Tenderloin

Carb count: 0 grams per 3 ounces
When not overcooked, the "other white meat" has good juicy flavor and a much less painful price tag than its beef counterpart. It also provides a stellar 6:1 protein-to-fat ratio. Look for unseasoned pork tenderloin to avoid excess salt and other questionable ingredients that may be in the seasonings.

Nutrition Bonus: On top of plenty of muscle-friendly protein, pork tenderloin is a good source of thiamine, a B vitamin needed to make the energy you use to toss around the iron on the gym floor.

17

Top Sirloin Steak

Carb count: 0 grams per 3 ounces
This cut of beef is one of the leaner options at the supermarket, making it a smart way to get your fill of protein with zero carbohydrate cost. It takes particularly well to marinades, which serve to tenderize the meat further. You can up the nutritional ante by splurging for steak sourced from grass-fed cattle.
Nutrition Bonus: Red meat like sirloin beef are a natural source of creatine, that much-beloved compound that can help you show off feats of strength at the gym.

18

Roast Beef

Carb count: 0 grams per 2 ounces
For the most part, deli-style roast beef is spared the sugars that can be added to turkey and other lunchmeats. Surprisingly, it's also one of the leaner options at the deli counter.

For a low-carb lunch option, try wrapping a few slices of roast beef and roasted red pepper, a smear of Dijon mustard, and some cheese or avocado in large Swiss chard or collard leaves.
Nutrition Bonus: The highly absorbable form of iron in beef can help jazz up your muscles during those suffer-fests in the squat rack.

19

Bison

Carb count: 0 grams per 3 ounces
When it comes to your grilled steak or burgers, consider getting your game on more often for carb-free protein goodness. Game meats like bison and elk are becoming easier to find at the butcher counter as more people sign on to the paleo way of eating and consumers increasingly search for alternatives to beef raised on industrial feedlots.
Nutrition Bonus: Research shows that when bison is raised on the range, its meat is richer in omega-3 fats than cattle fattened up on corn and soy in feedlots.

OTHER LOW-CARB MEATS AND FISH

• Cornish game hen
• Halibut
• Ground beef
• Turkey breast
• Chicken thighs
• Canned sardines

LOW-CARB DAIRY

20

Gruyere Cheese

Carb count: 0 grams per ounce
Forget the mundane mass-produced cheese slices—this hard cheese from Switzerland has great nutty flavor that'll win you over. It also melts beautifully, making it a perfect way to add excitement to everything from steamed broccoli to low-carb pizzas.

Nutrition Bonus: This cured cheese is a top-notch source of calcium, a mineral involved in bone-building and perhaps fat-burning.

21

Butter

Carb count: 0 grams per tablespoon
Since the link between saturated fat and heart disease has been at least partially decoupled, butter has once again found a place in frying pans and home baking. For a rich-tasting riff on mashed potatoes, try blending steamed cauliflower with butter, fresh thyme, and a couple pinches of salt.
Nutrition Bonus: Butter substitutes like margarine and vegetable shortening can adversely affect your "bad" cholesterol levels, increasing your risk of cardiovascular disease to a far greater degree than the saturated fat in butter does.

22

Eggs

Carb count: 1 gram per 2 large eggs
Which came first, the chicken or the egg? Who cares, as both supply plenty of protein power without any carbohydrate worry? In fact, the protein in eggs is considered of higher quality than what's found in any other whole food.
Nutrition Bonus: Canadian scientists recently discovered that eggs are a surprisingly good source of antioxidants to help mop up those cell-damaging free radicals.

23

Cottage Cheese

Carb count: 6 grams per cup
There's good reason why this curd product is still a favorite among bodybuilders: It's jam-packed with protein (28 grams per cup) with negligible amounts of carbohydrates. Sodium levels can vary greatly, so compare brands carefully.
Nutrition Bonus: The great white is rich in the slow-digesting protein casein, making it a good snack option in the evening to prolong muscle-making while you snooze away.

24

Plain Greek Yogurt

Carb count: 9 grams per cup
In recent years, Greek yogurt has gone from an obscure item in the dairy aisle to a cultured rock star. And considering that it supplies about 23 grams of protein per cup, muscles everywhere have been benefiting from its surging popularity. Of course, if you want to keep the carb count low, you'll have to opt for plain versions that are not pumped full of sugar.

Nutrition Bonus: Probiotics—the friendly critters in yogurt—work to improve your digestive and immune health.

25

Goat Milk

Carb count: 11 grams per cup
It's time tangy goat milk got a chance to display its horns. This up-and-coming milk contains less carbs than cow's milk, is easier to digest, and according to recent research is richer in a number of nutrients such as omega fatty acids.
Nutrition Bonus: Nutrition analysis suggests that goat milk contains conjugated linoleic acid (CLA), a fatty acid that may help torch body fat.

OTHER LOW-CARB DAIRY PRODUCTS

• Brie cheese
• Goat cheese
• Monterey cheese
• Ricotta
• Plain kefir
• Sour cream
• Cream cheese

LOW-CARB PLANT PROTEINS

26

Tofu

Carb count: 3 grams per 3 ounces
Tofu isn't only for vegetarians! It also offers an inexpensive low-carb protein option for carnivores who want a night off from meat. Alone it doesn't taste like much, but when you add tofu to sauces or other foods, it soaks up flavors brilliantly. Try it as a cheap protein in stir-fry, or marinate it like you would steak and slap it on the grill.

Nutrition Bonus: Compounds in soy called isoflavones, which are used to make tofu, may have blood-pressure-lowering powers.

27

Tempeh

Carb count: 9 grams per 3 ounces
Tempeh is a meaty patty that's made from a base of fermented soybeans, making it a respectable protein source. Its flavor can be described as smoky, nutty, and earthy in a mushroomy kind of way. Try crumbling it up and adding it to chili, stir-fry, tacos, soups, casseroles, and pasta sauce.
Nutrition Bonus: As a fermented product like yogurt or sauerkraut, it's believed that tempeh contains a healthy population of ultra-healthy probiotics.

28

Canned Pinto Beans

Carb count: 18 grams per 1/2 cup
Among canned beans, pinto beans contain some of the lowest carbohydrate numbers, but still boast significant amounts of plant-based protein—12 grams in each serving. You can use them to add a quick protein hit to salads and scrambled eggs.
Nutrition Bonus: Their wallop of fiber can help reduce a spike in blood sugar caused by carbohydrates in a meal.

29

Pumpkin Seeds (Pepitas)

Carb count: 5 grams per ounce
These jack-o'-lantern castoffs are a surprising source of whole-food protein, with about 7 grams in a crunchy serving. Of note, none of their carbohydrates are sugar, making them an even better way to elevate protein content in salads, oatmeal, yogurt, or cottage cheese.
Nutrition Bonus: You can turn to pumpkin seeds for a source of testosterone-boosting zinc.

OTHER LOW-CARB PLANT PROTEINS

• Hemp seeds
• Edamame
• Unsweetened soy milk

LOW-CARB SNACKS

30

String Cheese

Carb count: 0 grams per 3 ounce
Good for kids and adults alike, prepackaged string cheese such as Sargento is one of the most convenient low-carb snacks around. Your growing muscles will also benefit from the extra shot of high-quality dairy protein.
Nutrition Bonus: As with regular cheese, the stringy version offers up plenty of bone-strengthening calcium.

31

Jerky

Carb count: 3 grams per ounce
When it comes to snack foods, it's always a challenge to find items that deliver respectable amounts of protein without an overload of the refined carbohydrates that can blow up your physique. Well, jerky is a great way to do just that. Still, be careful to select options where the chewy meat such as beef or turkey is not bathed in sweeteners.
Nutrition Bonus: Most meat-based jerky helps you meet your daily needs for zinc, a must-have mineral to keep your immune system humming and muscle-building testosterone levels up.

32

Walnuts

Carb count: 4 grams per ounce
Not only can walnuts help you snack your way through a low-carb diet, but their lofty level of mega-healthy omega-3 fatty acids is another good reason to go nuts for them. When purchasing nuts, opt for salt-free to keep your sodium intake in check.

Nutrition Bonus: The crunch bunch also supplies copper, a mineral required for proper energy production in the body.

33

Kale Chips

Carb count: 8-12 grams per ounce
Crispy kale chips are surprisingly tasty (yes, seriously!) and have the benefit of being made with one of the most nutrient-dense foods on the planet. When a snack attack strikes, you'll also reap the benefit of sending about 30 percent less starchy carbs into your body compared to potato-based chips. Look for bags such as Rhythm Superfoods in health-food shops and an increasing number of larger supermarkets.
Nutrition Bonus: This green giant contains an ample amount of vitamin C, vitamin K, and vitamin A.

OTHER LOW-CARB SNACKS

• Pepperettes
• Mixed nuts
• Pecans
• Hazelnuts
• Sunflower seeds

LOW-CARB GRAINS/FLOUR

34

Almond Flour

Carb count: 6 grams per 1/4 cup
Made from finely ground almonds, paleo-worthy almond flour such as that offered by Bob's Red Mill can help turn your pancakes or other baked goods into much more suitable fare for your six-pack.

Nutrition Bonus: Beyond helping you slash the carbs, almond flour also has higher amounts of protein, heart-friendly monounsaturated fat, and the supercharged antioxidant vitamin E than grain-based flours do.

35

Shirataki Noodles

Carb count: 0 grams per 3 ounce
These translucent, gelatinous noodles are made from the powdered root of the Asian konjac yam plant and consist mostly of an indigestible fiber called glucomannan, giving each bowlful a zero net carb cost. Shirataki noodles have a rather nondescript taste on their own, but they soak up the flavors of accompanying sauces and spices very well. To use, drain and rinse well, then give the noodles a quick blanch in boiling water.
Nutrition Bonus: Preliminary research suggests that glucomannan may help improve cholesterol and fasting blood glucose, making it particularly healthy for those with Type 2 diabetes or prediabetes.

36

Amaranth

Carb count: 23 grams per 1/2 cup
Grains are never going to be the lowest-carbohydrate option at the grocer, but South American amaranth contains less than others. Like quinoa, amaranth is also a source of the necessary essential amino acids to help show your muscles some love. Amaranth becomes viscous once cooked in water, as it releases its starch. Try it as a stellar alternative to oats for your breakfast porridge.
Nutrition Bonus: This gluten-free grain supplies significant amounts of manganese, a mineral required for proper metabolism.

OTHER LOW-CARB GRAINS/FLOUR

• Hazelnut flour
• Coconut flour
• Peanut flour
• Low-carb wraps
• Wheat germ

LOW-CARB DRINKS

37

Unsweetened Iced Tea

Carb count: 0 grams per cup
While sweetened bottled tea is a sugar bomb, a drink made with just brewed tea and water is a thirst-quencher that won't cause you to lose the battle of the bulge.

Nutrition Bonus: If you choose a brand made with green tea, you'll take in the antioxidants that researchers at Pennsylvania State University found can rev up your fat-burning metabolism when paired with an exercise program.

38

Unsweetened Almond Milk

Carb count: 2 grams per cup
If you're looking for a moo-free option to add to your protein shakes or cereal, this nut-based drink is a good choice that won't come close to breaking the carb bank. Just be sure to select cartons labelled "unsweetened" to sidestep the added sugars pumped into many non-dairy beverages.
Nutrition Bonus: Imbibing almond milk infuses your diet with extra vitamin E, which has been shown to dampen the cell-damaging oxidative stress associated with exhaustive exercise.

39

Maple Water

Carb count: 3 grams per cup
Think of maple water—the clear liquid from the maple tree before it's boiled down into syrup—as the North American answer to coconut water, but with half the amount of sugar. Each sip has a subtle taste of the same flavor that you pour on your morning flapjacks.

Nutrition Bonus: Maple water is naturally rich in manganese to help promote better bone health.

40

Tomato Juice

Carb count: 10 grams per cup
Good for more than bloody marys, ye-old tomato juice has less than half the sugar found in orange juice. Besides, don't we all need more veggies in our diets? Lower-sodium options are now available to help reduce the risk for water retention. Also make sure that what you're drinking is 100 percent vegetable juice and not a blend made with sugary fruit juices and sweeteners.
Nutrition Bonus: In a study published in "Nutrition Journal," athletes who sipped antioxidant-rich tomato juice had less post-exercise inflammation than those who didn't, which could speed-up recovery.

OTHER LOW-CARB DRINKS

• Club soda
• Sugar-free seltzer water
• Unsweetened hemp milk
• Herb tea

The Muscle-Building Messenger: Your Complete Guide To Insulin

Without the help of insulin, all that protein in your post-workout shake would never get delivered. Learn how to control and manipulate this crucial hormone!

Years ago, insulin was only discussed in reference to diabetes. Insulin is the hormone that drives glucose out of the bloodstream and into cells, and diabetes is the loss of the ability to control blood glucose levels. Yet insulin is so much more than a hormone that controls glucose. For one, it's highly anabolic, which means it's critical for building muscle.
Insulin also has a dark side, because it can increase fat storage. The challenge is to learn how to spike insulin to optimally recover from workouts and grow, while also blunting it to stay lean.
Do you know all the facts about insulin and how to use it to your advantage? Don't be so sure. If not, my insulin guide will teach you how.

 

 

 

Insulin and Muscle

Insulin is actually a protein, and it is produced and released by the pancreas whenever you eat carbs, protein, or both. (That is, if the pancreas is working properly). Yet unlike the proteins that are the physical building blocks of muscle, this is a functional protein, much like growth hormone.
Like all other proteins, insulin is a chain of amino acids strung together. But the way this protein chain is folded makes it act more like a signaling mechanism than a building block.
From the pancreas, insulin enters the blood stream and travels to various tissues, including muscle tissue. The muscle fibers (or cells) are lined with insulin receptors, similar to a docking station. Once the insulin molecule docks onto the receptor, it signals the muscle cell to open up gates. This allows allow glucose, amino acids, and creatine to enter the muscles. This process is a major reason why insulin is so important for building muscle.
Another reason is that when insulin docks onto the muscle cells, it instigates biochemical reactions in the muscle that increase protein synthesis, which is the building of muscle out of the amino acids that are entering the muscle cells. In addition, insulin also decreases muscle breakdown, which further enhances muscle growth.
Insulin also indirectly aids in muscle development by causing the blood vessels to relax and dilate, allowing greater blood flow to the muscles. By increasing blood flow, insulin can help get even more nutrients like glucose and amino acids to the muscles. This is why you'll see bodybuilders pounding simple carbs on contest day. Not only does the corresponding spike in insulin drive the carbs into the muscles to keep them full, it also boosts vascularity.

Insulin and Fat

Insulin's release from the pancreas signals the body that it has just been fed. Since the body is always trying to spare energy, it halts the body's burning of stored fat, instead turning to the nutrients that have just been ingested. Meanwhile, insulin also works on fat cells similar to how it works on muscle cells, signaling the gates to open and nutrient storage to commence.

 

 

An increase in the uptake of glucose and fats causes the body to store more body fat. More fat is stored, less is burned—you can see how spiking insulin levels throughout the day would lead to fat gain over time.
As long as those insulin receptors work as designed, a spike in insulin levels clears out the majority of the glucose in the blood, pushing it into muscle and fat cells.
This lowers blood glucose levels in an orderly fashion, if someone has a healthy glucose metabolism, but it can also lead to a crash—either because the person's glucose tolerance is impaired, or too many simple carbs were consumed at once. The low blood sugar that results from a crash is known as hypoglycemia.
A crash will make you feel like your energy levels have been zapped. Not only is this bad for your general well-being, but it's bad for your physique. What's more, when your energy crashes, your hunger soars. This often causes people to over-eat. For most of us, this means reaching for simple carbs—which can lead to another crash.

Master Your Insulin Levels

Since insulin has a good side and a bad side, it's crucial to know how to use insulin for your gain—muscle gain, that is—while avoiding its effects on fat gain. Follow these five rules and you'll be good to go.

Rule 1 /// Know the GI

The types of carbs you eat can make or break your ability to rule insulin. Carbs can be categorized into two basic categories: 1) high glycemic index (GI) carbs and 2) low GI carbs. The glycemic index refers to how fast the carbs in the food end up as glucose in your blood stream.
High GI foods are those that pass rapidly through your digestive system (i.e. fast-digesting) and into your blood stream. Because these types of carbs arrive in your bloodstream so quickly, they drive up blood glucose levels. This causes insulin to spike so that your body can utilize the glucose. Low GI foods are those that pass more slowly through the digestive system (i.e. slow-digesting) and gradually enter the blood stream, keeping insulin levels more consistent.
Typically, simple sugars such as table sugar (sucrose) are high GI carbs, while most complex carbs, such as sweet potatoes, are low GI carbs. However, there are many exceptions to this rule. For example, fruit is high in the sugar fructose, yet most fruits are very low GI carbs.

The reason for this is twofold. For one, most fruits are high in fiber, which slows down the digestion somewhat. Also, the sugar fructose can't be used by the muscles for fuel. It must first be converted into glucose by the liver. This process takes time to complete, keeping most fruits in the low GI category. Exceptions to this are cantaloupes, dates, and watermelon, which tend to be higher GI fruits than their counterparts.
On the other side of the coin, white potatoes are complex carbs, yet they are digested very rapidly and deliver their glucose into the bloodstream quickly, making them a high GI complex carb. The same can be said of white bread and most varieties of white rice.

Rule 2 /// Go Low Most of the Time

At most meals, you want to focus on low GI carbs if you have any carbs at all. This will keep insulin levels low, thereby helping to maintain energy levels throughout the day, as well as burn fat. This is not just inference based on what we know about insulin's functions in the body. It has been shown in several clinical studies.
One of the most critical times to go with low GI carbs is right before workouts. For years, bodybuilders went with high GI carbs before workouts, reasoning that they needed fast energy. The problem with this thinking is that they got exactly that—fast energy—but it quickly ran out, killing their intensity before the workout was over.
In addition, they were halting fat-burning during workouts. If you consume carbs before a workout, go with 20-40 grams of low GI carbs within 30 minutes before workouts, along with 20 grams of protein powder.
Keeping generally-low insulin levels might also help your longevity outside of the gym. Research has show that when insulin levels are maintained at a low level, animals live about 50 percent longer. Although the precise mechanism for this anti-aging effect is undetermined, it is believed that the signaling that insulin causes in cells degrades them over time. By keeping insulin levels low, less insulin signaling occurs within cells, which results in healthier and longer-living cells.

Rule 3 /// Know When to Get High

You want to generally observe rule number three, but there are two times of day when high GI carbs can pay off for you. The first time is within minutes of waking—but only if your goal is to gain mass.

 

When you wake up, you have just endured a solid 6-8 hours of fasting. That has caused your muscle and liver glycogen (the storage form of carbs in the body) to drop. This drop in glycogen signals your body to tear down muscle tissue for fuel.
Taking in about 20-40 grams of fast-digesting carbs as soon as you get out of bed will boost insulin and quickly restock your glycogen levels and stop the muscle onslaught.
I recommend fruit in the morning. It offers other benefits such as antioxidants and other beneficial phytochemicals. Higher GI fruits may be quickest, but even low GI fruits are good.
The main reason fruits are low GI is fructose, which needs to go to the liver to be processed. But once it gets to the liver, it signals the body to stop breaking down muscle. Be sure to take those carbs with 20-40 grams of fast-digesting protein, such as whey, which will restore the muscle lost during the night.
On the other hand, if you are trying to maximize fat-loss, you may want to skip carbs altogether in the morning. Yes, you are waking in a catabolic state, but you are also burning fat due to the lower glycogen levels. Getting in a protein shake will help stop some of the muscle breakdown without halting too much of the fat burning.
No matter if your goal is gaining mass or losing fat, the other appropriate time to take in high GI or fast-digesting carbs is within 30 minutes after workouts. Here, you'll want to shoot for about 30-80 grams of those carbs along with 40 grams of protein powder. At this time, the high GI carbs will spike your insulin, which will drive those carbs and amino acids for the protein, as well as creatine (assuming you take creatine) into your muscles.
The fast carbs are critical for quickly restocking the muscle glycogen used during the workout. The amino acids will boost muscle growth, as well as further boost insulin. And the creatine, well, you should know by now that it will boost muscle growth. In addition, the insulin signals the muscle to kickstart muscle growth and halt muscle breakdown.

Rule 4 /// Get Help from Protein

Research confirms that when you take high GI carbs along with fast-digesting protein, such as whey, after workouts, insulin levels soar even higher than when just high GI carbs are consumed. Whey protein has been suggested in a few studies to boost insulin levels as high as high GI carbs. This has caused many people to wonder if they should use whey protein between meals and before workouts because it spikes insulin so much. Will this hinder fat-loss?
Whey appears to spike insulin, due mainly to the amount of the branched-chain amino acid (BCAA) leucine it contains, but it does not appear to hinder fat loss in the long run. Studies show that supplementing with whey, or BCAAs, or even just leucine, actually aids in fat loss. This supplementation also appears to increase insulin sensitivity, a measure of how well your insulin receptors recognize insulin. High insulin sensitivity is good because it allows the muscles to take up more carbs. And because the leucine blunts hunger, you eat less in the long run.

So should you worry about whey protein spiking insulin? Not really. However, if you reach a point where you are having trouble dropping those last few pounds of fat on your stubborn areas, consider using casein protein, particularly micellar casein, which is a milk protein that does not spike insulin levels the way whey does.
This can help to get you the quality protein you need and still keep your insulin levels low; this helps keep you in an optimal state of fat-burning so you can encourage those trouble spots to let go of their fat. To get the best of both whey and casein, you can also combine them post-workout, something I often suggest in order to maximize muscle growth.

Rule 5 /// Use Insulin Mimetics

Some supplements can enhance or mimic insulin's effects at the muscle cells, which can help you to get the most out of your post-workout rise. Two of the most prominent of these are alpha lipoic acid (ALA), and Cinnulin-PF.
ALA is a potent antioxidant that enhances insulin's actions at the muscle cell. Cinnulin-PF is a trademarked water-soluble cinnamon extract whose active ingredient, hydroxychalcone, mimics the effects of insulin at the muscle cells.
If you're trying to maximize insulin's influence on muscle gain, consider stacking 300-500 mg of ALA and/or 100-250 mg of Cinnulin-PF with your post-workout carbs and protein. This could enhance insulin's actions, potentially leading to better recovery and growth after workouts.

 

Not all dietary fats will make you fat. Here's the latest word on healthy fats that can help support your health and burn extra blubber!

     

Once deemed the ultimate health pariah, dietary fat has mercifully experienced a renaissance. Research continues to show that, without it, you have a fat chance (pun intended) of reaching optimal health. And for the physique-minded, there are some fats that appear to improve fitness and help obliterate that doughy stuff covering up your six-pack. These three groups of fats, which can be obtained in the grocery store and the supplement counter, are not to be taken lightly.

1

EPA and DHA

Ever since the original studies conducted on Greenland's Inuit population showed that members of the ethnic group have historically healthy hearts despite a general dearth of fruits and vegetables in their diets, research has piled up demonstrating that the omega-3 fatty acids naturally present in fish oil—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—have a wide range of health benefits.*These include supporting heart, joint, brain, immune, and eye health. It's thought that their superpowers largely stem from the ability to support a healthy inflammation response in the body.*
But these "phat" fats help gym rats in other ways, too. Studies conducted at Washington University School of Medicine (St. Louis) suggest that EPA and DHA have anabolic properties in that they encourage muscle protein synthesis.* Further, a 2014 study in the "Journal of Sports Science & Medicine" discovered that lifters who supplemented with these omega-3s experienced less muscle soreness in response to training.

Studies suggest that EPA and DHA have anabolic properties in that they encourage muscle protein synthesis.

Research also suggests that EPA and DHA can improve blood flow to muscles during exercise, which could bring about improvements in performance.* Through their role in supporting a healthy inflammation response and fending off insulin resistance, as well as altering the metabolism, higher levels of EPA and DHA have been linked to less body fat accumulation, thereby helping to improve your buff-to-blubber ratio.

Eat Up

Besides the whale blubber enjoyed by the Inuit, fish species with the most EPA and DHA include herring, rainbow trout, Arctic char, sablefish, anchovies, salmon, mackerel, and sardines. You can also find some of these fatty acids in grass-fed meats, organic milk, omega-3 enhanced eggs, and certain fortified foods.
Some plant foods such as walnuts, flax, hemp, canola oil, and chia contain omega-3 fat in the form of alpha-linoleic acid (ALA), which can be converted by the body to EPA and DHA, but science shows that this conversion is fairly low.
These foods can provide an added omega-3 boost and deliver many other body-friendly nutrients, but fish remains the most potent source of EPA and DHA.

Supplement Savvy

Few people eat enough fatty fish, making a fish oil supplement a good insurance policy for many fitness enthusiasts. When comparing supplements, don't just look at the total fish oil content. Whether you choose a pill or liquid, find a product that contains at least 1000 mg combined EPA and DHA on the nutrition facts panel. Recommended intake is 1000 mg per 50 lbs of body weight. If you don't like the fishy taste, opt for those with natural flavors like lemon or orange.
Fortunately, contamination isn't a concern. Consumerlab.com, which conducts independent supplement testing, didn't find significant amounts of mercury or other contaminants in a wide range of omega-3 supplements they put to the test.

2

Conjugated Linoleic Acid

Accumulating evidence suggests that conjugated linoleic acid (CLA), an omega-6 fatty acid, is proving to be an important ally in the battle of the bulge. Case in point: In a recent Spanish study, volunteers who consumed milk that was enhanced with 3 grams of CLA daily for six months experienced a greater drop in body fat mass and waist circumference than those who drank milk that was enriched with 3 grams of olive oil.*
CLA appears to take part in a multi-pronged attack on flab by reducing synthesis of fat cells, altering genes involved in fat accumulation and supporting insulin sensitivity.* CLA can also increase the rate at which you burn fat during exercise, which can have beneficial impacts on body composition and raise muscular endurance during workouts.

Accumulating evidence suggests that CLA, an omega-6 fatty acid, is proving to be an important ally in the battle of the bulge.

A recent investigation in the "Journal of Strength and Conditioning Research" found that supplementing with CLA may also boost your testosterone. The investigators reported that subjects who took 6 grams of CLA daily had higher levels of testosterone in response to resistance training than when they took a placebo. Since testosterone is a major anabolic hormone, this outcome suggests that CLA can help rev up muscular growth.*
What's more, a 2014 study by the white coats at the University of Nebraska at Lincoln found that six weeks of CLA supplementation, when paired with regular exercise, was more effective at supporting healthy blood triglyceride levels than when exercise was paired with a placebo. This is not the only study to show that CLA can help you maintain heart health by improving blood fat numbers and supporting a healthy inflammation response in the body.*

Eat Up

The primary dietary sources of CLA are meat and dairy. Sadly, a major consequence of the industrialization of our food and the push toward lower-fat animal-based foods is that the amount of CLA found in milk and steak has diminished greatly in recent decades. You can fight back by splurging on pasture-raised dairy and meats.
Researchers at Newcastle University in the United Kingdom determined that milk from cows raised using organic methods that included pasture feeding had 60 percent more CLA than milk from conventionally reared cattle, which includes stuffing them with plenty of grain. Dairy sourced from sheep and goats—especially if the animals grazed on grass—has also been shown to deliver healthy amounts of CLA.

Supplement Savvy

Because of its scarcity in the modern food chain, supplementing with CLA is the best way to help give your physique a glance-worthy appearance. Try taking 1-3 grams of CLA twice daily with meals.

Keep in mind that it'll likely take a few weeks before you witness any benefits. Among the types of CLA looked at in research, the cis-9, trans-11, cis-12, and trans-10 forms are the most intensively studied.

3

Medium-Chain Triglycerides

Who thought you could eat fat to burn fat? It may sound paradoxical, but some evidence suggests that medium-chain triglycerides (MCTs) can enhance the body's fat-burning potential and lead to improvements in body composition (ratio of fat to lean body mass).
Here's an example: An "American Journal of Clinical Nutrition" study that administered 4-5 teaspoons of medium-chain oil or olive oil daily to subjects for four months determined that those consuming MCTs lost more bodyweight and fat mass than those who consumed standard olive oil.

MCTs can enhance the body's fat-burning potential and lead to improvements in body composition.

The unusual chemical structure of MCTs allows them to be absorbed from the digestive tract intact where they're used for energy production in the liver, meaning it's less likely they'll be stored as body fat compared to other dietary fats.
MCTs appear to offer a two-pronged approach to fat loss: They're minimally stored as adipose—body fat—and they contribute to elevated fat-burning metabolism. Research also indicates they may support insulin sensitivity, which can help keep the flab monster at bay.*

Eat Up

Butter, coconut oil, and red palm oil are going to be your primary dietary sources for MCTs. Both coconut oil and red palm oil can be used for cooking in place of other oils, such as for sautéing meats and baking.

Supplement Savvy

As a dietary supplement, take 1-2 tablespoons purified liquid MCT oil 2-3 times daily. It's easy to blend MCT oil into protein shakes and even salad dressings.
It's vital to remember, however, that no amount of MCT is going to make up for a lousy diet and turn a donkey into a racehorse. If you don't eat clean overall, the chances of shedding the fat—supplementation or not—are poor.

Measuring Your Macros: What 30 Grams Of Protein Looks Like     

Want to build muscle and lose fat? Then you need protein! Here's how much you need and how to measure it for each meal.    

 

Protein is a molecule made of amino acids. It's an essential piece of every cell in your body. Your hair and nails are made of protein, and it's necessary for the creation and repair of muscles, bones, organs, blood, and even skin. For people interested in fitness, protein has particular importance because it's a vital part of the muscle-building process.
Research suggests that the best way to get enough protein into your diet, and to do it sustainably, is to eat 20-30 grams of protein per meal.¹ We think that's pretty solid advice.
But how do you measure 30 grams? Not everybody has a food scale, and nobody wants to look up every meal ingredient for the rest of their lives. So, here's what 30 grams of protein looks like from various common sources. Use these photos as guides so you can quickly and easily measure your own protein needs!

Bacon

Per 7 thick slices

428 calories

1.1 g carbs

33 g fat

29.3 g protein

While bacon is a totally legitimate way to get protein, it also comes with a lot of calories and a lot of saturated fat. In fact, it's almost equal parts protein and fat! If you're trying to stay or get lean, eating seven slices of bacon with your egg whites is probably not the best choice.

Hardboiled Eggs

Per 5 large eggs

388 calories

2.8 g carbs

26.5 g fat

31.5 g protein

Eggs are an excellent protein source. They can be especially awesome when you can't bring yourself to eat another chicken breast. If you're trying to keep your calories down, you can always just eat the egg whites, but you'll need about eight of them to get the same amount of protein.

95/5 Ground Beef

Per 4 ounces

218 calories

0 g carbs

8.6 g fat

33 g protein

If it's not in it already, lean beef can be a great addition to your nutrition plan. Although it has more fat and thus more calories than chicken breast, lean beef provides a little bit more protein and some extra iron.

Tempeh

Per 6 ounces

333 calories

15.9 g carbs

19.4 g fat

30.9 g protein

Tempeh is another soy product. Along with protein and fat, you'll get a healthy dose of magnesium, iron, and vitamin B6. Despite what you may have heard, there's really not a ton of evidence that suggests soy will increase your estrogen levels.² So eat up!

 

 

 

 

 

 

 

 

 

Warriors Warehouse Protein

Per 1 scoop

150 calories

5 g carbs

2  g fat

25 g protein

Protein powder is probably the most calorie-efficient protein source. If you're trying to watch or lower your calories but still want that muscle-building protein, then a scoop or two of protein powder can be the perfect snack. It's also great immediately after a workout.

Extra-Firm Tofu

Per 3/4 block

311 calories

6.8 g carbs

19.9 g fat

33.7 g protein

If you're not a meat eater, or just want a different protein source, try tofu. Tofu is made of soybeans and contains a lot of healthy fat and protein. Tofu is also a complete protein, which means it has all the essential amino acids necessary for protein synthesis.

Grilled Chicken Breast

Per 4 ounces

164 calories

0 g carbs

5.2 g fat

29.2 g protein

Chicken breast is a bodybuilding staple, and for good reason. Chicken breast has a lot of protein without many carbs or calories, and is low in fat. It's also a good source of potassium and vitamin B6.