Popeye ate spinach for his, but apricots make a better choice: How to manage ...
Mention muscles and bodybuilders displaying their overdeveloped physiques come to mind – but building muscle strength is something we should all be conscious of.
‘Most adults are aware of the importance of bone and joint health yet few give a second thought to muscles,’ says Dr Tom Crisp, consultant sports physician at the Royal London Hospital.
‘They enable us to move and are the body’s scaffolding.’
Carbohydrates are more important than protein, especially for those who regularly exercise, says sports nutritionist Alex Thompson.
‘Muscle tissue needs protein to grow and repair itself,’ he says. ‘But we need only half a gram of protein for every pound we weigh.
‘The average adult can get this by eating a chicken breast and a small fillet of salmon, for example. For a vegetarian, two scrambled eggs, a handful of nuts and a 250ml glass of milk is sufficient.
‘Intensive exercise depletes the body’s levels of stored carbohydrate. If the muscles don’t have enough energy, they’ll be more prone to injury.’
Thompson says your diet should consist of 50 per cent complex carbohydrates, including wholegrain rice, pulses and wholemeal bread, with some sugar-rich dried fruit: ‘This ensures a good supply of B vitamins and magnesium for sustained energy release to the muscles.’
Spinach is rich in iron, essential for muscle growth. But, despite what Popeye might say, eating it is not a good way to build strength.
‘Iron is needed for the formation of haemoglobin, the part of red blood cells that delivers oxygen to the muscles,’ says Thompson.
‘The recommended daily allowance is 8.7mg per day for a man and 14.8mg for a woman.
'Spinach contains 2.7mg per 100g but the leaves also contain oxalic acid, which prevents the gut absorbing it.
'Better sources are sunflower seeds (5.3mg per 100g), beef (6.1mg/100g) and apricots (6.3mg/100g).
'Eat with a glass of fresh orange juice as Vitamin C boosts absorption. If you are anaemic or a woman who suffers from heavy periods, it can be helpful to take a supplement but ask a doctor before doing this.
Body Builders In Heat - News
Long favored by body builders and power lifters, Idol's is conveniently located in the restaurant/lounge-packed 55th Street Station complex, so exercisers can hoist a few cocktails after hoisting the weights. Shape up with a different approach at new
Mention muscles and bodybuilders displaying their overdeveloped physiques come to mind – but building muscle strength is something we should all be conscious of. 'Most adults are aware of the importance of bone and joint health yet
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What is the effect of heat (in particular, a hot tub) on testosterone?
I have been a bodybuilder for years, but just spend a ridiculous amount of time (2 hours) in a hot tub too hot. Besides the obvious effects of dehydration of this, I wondered if the heat could have an effect on testosterone production, and if so a lasting effect.
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