Studies, Researchs, Facts, and more....

YassSpartan

Taken from Muscle & Performance magazine, February 2011 issue.

FIBER
Just because we eat plants doesn't mean that we can actually use every single ounce of them. Fiber is the indigestible part of plants, and it's very beneficial. There are two types: soluble and insoluble. Soluble fiber absorbs fluid, turning gelatinous when consumed. Insoluble fiber adds bulk, which softens stool and speeds foods through your system. Both improve the body's ability to digest and process foods, as well as reduce cholesterol and aid fat loss.

INSULINE INCREASERS
Because insuline spikes are associated with metabolic syndrome, diabetes and fat storage, most people think they're bad. But insuline is also an anabolic hormone, and if you make it spike after a workout, it can help drive muscle recovery and growth. One way to do that is to eat fast-digesting carbs, another way is with supplements.

MYTH: CREATINE CAUSES MUSCLE CRAMPS
Take creatine and you'll gain muscle. No question. But for years, athletes were warned to steer clear of creatine because it could produce debilitating muscle cramps. It turns out that may not be the full story. Research done on football and baseball players shows that creatine supplementation does not increase the incidence of muscle cramps or muscle injuries. In fact, researchers discovered that those taking creatine may actually ave a reduced risk of muscle cramping and injury. As a result, the American College of Sports Medicine has concluded that creatine does not increase the likelihood of muscle cramps. Rather, cramps are more likely to result from dehydration or an electrolyte imbalance.

THE POWER OF PROTEIN. EAT TO ENDURE
Anyone who works out regularly understands the power of protein for building muscle. But did you know protein can help endurance athletes, as well? That's what a study published in the April 2011 issue of Medicine & Science in Sports & Exercise found. Researchers had trained male cyclists to complete two three-week trials broken up equally into normal, intensified and recovery segments. The cyclists received either a high-protein or normal diet during the latter two periods while carbs remained constant, and they completed a stress-oriented questionnaire each day. Results? The protein guys recovered their endurance better, and the frequency of stress symptoms described as "worse than normal" after high-intensity training were attenuated by increased protein. So if you're training for the Tour de France - or the Tour de Anything, really - now's probably not a good time to go vegan.

PERFORMANCE TREAT. EXERCISE YOUR RIGHT TO EAT CHOCOLATE
Imagine that eating dark chocolate could make you fit. Well, according to research out of Wayne State University in Detroit, it could... potentially. The study, published in the Journal of Physiology, found that the plant compounds in the decadent dark stuff - epicatechins - seem to stimulate muscles the same way aerobic activities, such as walking and running, do. Which means that epicatechins increase the number of mitochondria (aka energy centers) in muscle cells, especially the skeletal and heart ones.

Herbal Highlight: MANGOSTEEN FOR MORE MUSCLE
Mangosteen, or Garcinia mangostana, is not one of the better-known muscle-building supplements, but you may see impressive gains if you use it. The reason? Recent research shows that mangosteen's active component, mangostin, inhibits the aromatase enzyme that converts testosterone to estrogen, resulting in higher test levels. Drink 3 ounces of mangosteen juice upon walking or an hour before workouts, getting in 500 to 1000 milligrams of mangosteen extract with each dose.

FIGHTING FAT: BURNING FAT... WITH FAT
It may seem counterintuitive, but one of the best ways to fight body fat is with dietary fat. Conjugated linoleic acid is an omega-6 fatty acid that inhibits lipoprotein lipase, an enzyme that takes fat from the bloodstream and stores it as body fat. As a result, the body uses more fat for energy, keeping metabolic rate elevated throughout the day. Try 1 to 3 grams of CLA with each of three solid-food meals per day. And keep at it. It can take up to three months to see results in your body-fat levels.