Introduction

Dave Draper

Good nutrition, like good training, is simple - learn the basics and practice them consistently.  A little knowledge and a lot of discipline is the secret.  ... don't look for shortcuts.  There simple aren't any. ... Regard ... the underlying premise of the chapter (to build muscle and lose fat) as a regular life-long, life-rewarding priority, one that hones discipline and is honed by that same discipline.

Lee Haney

Feed your body quality nutrition.  Proper nutrition accounts for 75% of who we are, and our aim should be – “you are what you eat."  Quality in and quality out, or junk in and junk out.  The body is on a quest, constantly generating new cells and tissue.  That process is cut short; however, when empty and worthless calories are given in the body.

Robert Wolff

My philosophy about nutrition is simple.  Eat a good balance and wide variety of fresh and nutritious foods from all the food groups, cut back on junk foods, drink a lot of water, supplement your diet with a good multi-vitamin mineral and extra vitamin C, and take advantage of time windows of opportunity - after your training, sport, or activity - to refuel your body for your next workout.  (p.7)

Seasonality -  

Off-Season (usually increases in weight, muscle mass, and fat) 

vs. 

In-Season (Pre-Contest or other Top Shape goal - decrease in weight and fat while trying to maintain muscle mass)

Frank Zane

March is the beginning of real training motivation for me.  The days are getting longer and warmer, melatonin and serotonin production are stepped up by my body and I find myself getting stronger and wanting to train more.  Take advantage of this trend in nature, animals do.  Bears, fresh out of hibernation are looking for activity.  So should you.  Now it [is] the time to start training harder and pay more attention to the food you eat and drink.  Stop eating junk food.  You have just enough time if you start training hard now and eating right to be in shape by summer.  Cut sugar from your diet and don't load up on bread, pasta, pizza, potatoes, or liquids that contain calories (alcohol is especially bad if you want to get in shape).  Do this for a good 3 months and you will be amazed at the improvement you make.  (March, 2002 - Tip for the Month)

Ectomorph - Mesomorph - Endomorph

Lee Haney

There are three basic body types – Mesomorph, Endomorph, and Ectomorph.  The characteristics of each one vary.  Their physical features and the way they assimilate food determines which body type it is.

The mesomorph has a natural muscular or toned build (male or female).  Their body fat percentages are relatively low.  Being that they are naturally muscular with a good metabolism, it’s not as hard to put on extra muscle.  However, the right type of calories and training must be there.  The mesomorph must also include extra calories based on his or her activity level (see activity chart), if the goal is to put on more muscle size.

The ectomorph has a lean thin build and problems keeping weight on.  The metabolism burns calories at a rapid rate.  The Ectomorph can eat nearly anythingand get away with it.  Most people wish they had this problem.  In order for the ectomorph to gain weight, the muscles cells must be stimulated through weight-training.  There must also be additional calories added to ensure maximum growth.  250 to 500 calories more per day is a good place to start.  Check on the weight scale and measuring tape for reference.  Also be sure to increase caloric intake to accommodate activity level (see activity chart).

The physical feature of the endomorph is natural body bulk.  The body metabolizes calories at a slow rate.  For this reason the endomorph must maintain a diet low in fat with a medium to low carbohydrate intake (not dropping below 100 grams of carbs a day).  Aerobic work along with a structural weight-training program is a must in lowering body fat.  There are also nutritional supplements that may enhance the metabolism.

Protein/Carbs/Fat Ratio

Roland S. Persson

A sample of male IFBB Pro Bodybuilders estimated off-season ratios shows wide individual variation in "relative energy percentages" (energy percentage is the relative amount of energy contained in each macronutrient - 1g protein = 4Kcal, 1g carb = 4Kcal, 1g fat = 9 Kcal):

Arnold Schwarzenegger  protein 40%, carbs 40%, fats 20%

A selected female Pro Fitness Competitor's off-season ratio is estimated as:

protein 32%, carbs 62%, fats 6%

Dave Draper

Protein - 40%

Carbs - 30%

Fat - 30%

I have always instinctively leaned toward a higher intake of protein over carbohydrate to build a lean body.  Emphasize protein.

Protein Amounts

Mike Matarazzo (IFBB Pro Bodybuilder who has used steroids and growth hormone)

I have 300 to 400 grams (of protein) a day.  The guy who made up the one-gram-to-one-pound-of-bodyweight rule was only this big!  You have to overload with protein.  I've eaten 15 cans of tuna a day - mixed in the blender with apple juice.  (from Kennedy's Bodybuilding Encyclopedia, p. 132)

[Note that Mike required major heart surgery in his 40's which may or may not have been related to his bodybuilding methods.]

Roland S. Persson (his book cited here makes a rarely seen detailed comparison between drug-free and drug-assisted bodybuilding diets)

Athletes seem to feel intuitively that they need higher levels of protein than the average sedentary person.  ... Several studies have shown that increased amounts of protein - from 1.5 g/Kg - 0.06oz/lb to as high as 4g/Kg - 0.16 oz/lb - usually have a significant effect on strength and increased muscle mass.  ... The drug-using athlete may benefit from the extremely high protein level, whereas the drug-free athlete will be adding unnecessary body fat if keeping the same extreme level. ... Discretion is advised!  Under normal circumstances most people can consume no more than 200 - 300 grams of protein a day.  It then becomes increasingly difficult for the liver to effectively eliminate the nitrogen caused by the overload.  The approximate possible "minimum and maximum levels of protein ... proposed and/or reported in studies of bodybuilders and power sport athletes" is for "Drug-free training Minimum 1.2g/kg body weight = 0.05 oz/lb Maximum 1.6g/Kg = 0.064oz/lb" and for "Drug-based training Minimum 1.6g/Kg = 0.064oz/lb  Maximum 4.0g/Kg = 0.16oz/lb."

Dorian Yates

How much protein is enough?  It depends since everyone varies in needs and abilities, but I'd say a minimum of one gram of protein per pound of bodyweight, divided equally into five or six servings throughout the day, since your body can absorb only so much at one time.  I generally try to eat every three hours throughout the day (cited in Kennedy, 1997, p. 131).

Carb Amounts

Lee Haney

Stay away from zero carbohydrate fad diets.  These types of diet can cause memory lapse, slow bowels, fatigue, and the loss of muscle, which is important in burning fat.

Robert Wolff

Many people have found that to keep energy levels high, they must eat 4 to 7 grams of carbohydrates (try to get roughly 50 percent from fast-burning simple sugars such as fruit, juices, honey, etc., and the other 50 percent from slow-burning complex carbs such as vegetables, beans, grains, pasta, legumes, brown rice, etc.) per pound of bodyweight (e.g., a 175-pound person would eat 700 to 1,225 grams of carbohydrates per day).  You must experiment to find the best ratio for you.  (p. 9)  

Reviewer Bober Raja re: Wolff:  I think he's waaay too high in his carb recommendations for saying people should get 4 to 7 grams per pound bodyweight, and that a 175 lb man should get 700 to 1225 grams of carbs per day...lets say someone took the middle of the range at 1000...that in itself would be 4000 calories per day just from carbs for a 175 lbs man?!  Once you add the protein and fat he'd easily be at 6000+ calories...thats what the 300+ lb pro's eat in a day, not something a 175 lb guy should eat! (June 19, 2007).

Reviewer Brakus S.:  I agree bober raja .. that amount is waaay too high! (June 19, 2007).

Fat Amounts

Simple versus Complex Carbs

Dave Draper

Simple carbohydrates (sugar, honey, soft drinks, candy and cakes) provide us with a quick pick-up but let us down just as quickly.  Excessive sugar plays havoc with our insulin metabolism and leads to fatigue, poor performance and fat storage.

Meal Timing and Frequency

Ronnie Coleman

To add strength and mass, try to consume four to six meals a day.  Choose from a variety of food groups at mealtime.  Try to include lots of potatoes, rice, pasta, fruits and vegetables.

Dave Draper

... feed yourself every three to four hours throughout the day; again, each meal consisting of protein, fat and carbohydrate.

Lee Haney

Eat for what you are going to be doing, and not for what you have done.  This means that the majority of your calories should be taken in during the active part of your day.  Most of us are active between the hours of 8:00 a.m. - 4:00 p.m. ...

Eat four to five small meals a day instead of three large meals. The body will burn the calories more efficiently and the craving for food will not be as great.  Keeping in mind that a meal can be the size of a banana, or apple, or bran muffin, or a cup of yogurt. ...

Never wait until you’re starving before having a meal. You are most likely to overeat during that time.

Breakfast

Dave Draper

Eat a basic breakfast of complex carbohydrates, protein, and fat to establish your metabolism for the day ... If you don't feed yourself a wholesome meal in the morning, your body will draw on your muscle stores as a source of energy, putting you in a slump and muscle deficit.

Robert Wolff

Always have a good breakfast and never miss this meal.  Choose a different kind of breakfast every day.  (p. 15)

Breakfast Tips and Examples

Dave Draper

(1) "quality protein shake"

(2) "bowl of oatmeal, scoop of cottage cheese and fruit"

A gulp of flaxseed oil (or a couple of tablespoons in your protein drink) works extremely well to set up your day's efforts.

Add a good vitamin and mineral formula and a gulp of flaxseed oil each morning to put order and efficiency in your body chemistry.

Robert Wolff

(1) "Cottage cheese (nonfat or lowfat) and fruit"

(2) "Yogurt mixed with muesli, bran, or high-fiber cereal"

(3) "Eggs with grapefruit and unbuttered whole-grain bread"

(4) "High-fiber and low-fat cereal with skim milk"

(5) "Fresh juice with bagels"

(6) "Oatmeal mixed and cooked with skim milk, honey, and sliced banana, fortified with extra skim-milk powder" (p. 16)

Pre-Workout Meal or Snack

Dave Draper

Eat a small, easily digested meal about an hour before you train (also a good time to stock your creatine stores).  With protein and complex carbohydrates in your system, you'll train harder, longer and with more enthusiasm.  You won't experience low blood sugar jitters or dizziness; you'll get a great pump and probably hit that last rep.

During Workout

Clean water is widely recommended.  Some bodybuilders use carb-based energy and electrolyte replenishing drinks such as Gatorade.

Post-Workout Meal or Snack

Dave Draper

Similarly, you need to eat a hearty protein meal with plenty of carbs within forty-five minutes of completion of your workout.

Big Tip - whey protein drinks work great here, as well as for pre-workout fuel.  Again, restore creatine levels.

Between Meal Snacks

Dave Draper

Between-meal snacking for the trainee looking to gain weight is okay if the snack is truly nutritious - no junk.  Don't let snacks be a substitute for a complete meal or become a weak habit.

Good snacks are fruits or vegetables, jerky, protein energy bars, yogurt, cottage cheese and light protein drinks.

Gaining Weight

Ronnie Coleman

Eat, eat and eat some more. ... Make sure you are eating enough.  A low fat diet and avoiding refined foods are good, but it won't help you build mass.  On the same note you don't want to eat a high fat diet all the time.  Fat provides additional calories, the fat-soluble vitamins A, D, E and K and raw materials for important hormones that stimulate muscle growth.  Monitor the amount of mass you are gaining.  Measure your body parts and weigh every week to see if you are going in the right direction.  Lastly, continue to train hard. And remember gaining mass won't happen overnight.

Dave Draper

To gain weight, eat more.  Assuming you're hitting the weights, be prepared for solid bulk weight; lean muscle mass exclusively is a daydream.

Lee Haney

Increasing your caloric intake by 250 calories more a day does the nutritional formulation used to add muscle size.  Using quality calories and not junk.  With 30% of the 250 extra calories as Protein, 45-50% carbohydrates, and 20% fat.  This figure will allow you to add approximately ½ lb of muscle within a week.  Keeping in mind that these types of gains are easier for beginners than for intermediate or advance trainers.

As an added source of quality calories I recommend the protein sweet potato blend.  It’s the perfect combination of carbohydrates (sweet potato).  Two shakes a day is plenty, then for the serious gain we have the natural growth enhancer, which works in aiding the body’s natural growth surge.

When wanting to add muscle there are specific factors to consider:

1.  Your body type (ectomorph or mesomorph)

2.  Type of calories (high quality, slow burning)

3.  Recommended workout program.

A person possessing a fast metabolism must do resistance training to stimulate muscle growth.  By placing a physical demand on the muscle fibers, the response will be to supply the muscle with additional muscle fiber to withstand the increased workload (Demand and Supply Principle).  The physical demand can come from free weight training, selectorized machines, air resistance, etc..  I myself prefer free weights and selectorized machines.

Losing Weight

Dave Draper

To lose weight, eat less, still as often.  Don't starve the muscle.

Lee Haney

1.  Eat for what you are going to be doing, and not for what you have done.  This means that the majority of your calories should be taken in during the active part of your day.  Most of us are active between the hours of 8:00 a.m. - 4:00 p.m.

2.  Stay away from foods high in fat and complex carbohydrates such as pasta, potatoes, breads, etc. when your goal is to lose bodyfat or drop a few pounds.  Drink plenty of water during the day.  The recommended amount is 8 8 oz. Glasses daily. 

3.  Stay away from zero carbohydrate fad diets.  These types of diet can cause memory lapse, slow bowels, fatigue, and the loss of muscle, which is important in burning fat.

4.  Do not skip meals when trying to lose weight.  This throws the metabolic clock off balance.  As a child our bodies were programmed for three main meals per day (breakfast, lunch and dinner).  When that sequence is not being followed, the body throws up its own defense mechanism by holding on to fat to protect itself.  The body will burn muscle for energy and save the fat just in case.

5.  If you can’t flex it, don’t carry it.  Keep a tab on the scale and mirror.  If the bodyfat starts to increase, cut back.  Let the last meal of the evening be fruit or a mixed salad with low calorie dressing.  Don’t forget the water.

6.  Keep a nutritional calorie journal.  By measuring your calorie intake, you will know whether to add or take away. 

7.  Compare labels for nutritional information on products when grocery shopping.  Be especially aware of the fat and sodium content.

8.  Eat four to five small meals a day instead of three large meals.  The body will burn the calories more efficiently and the craving for food will not be as great.  Keeping in mind that a meal can be the size of a banana, or apple, or bran muffin, or a cup of yogurt.

9.  Never wait until you’re starving before having a meal.  You are most likely to overeat during that time. 

10.  Break the age old habit of eating everything on your plate.  Especially when the portions are large.  Leave with a slight feeling of satisfaction. 

11.  Feed your body quality nutrition.  Proper nutrition accounts for 75% of who we are, and our aim should be – “you are what you eat.”  Quality in and quality out, or junk in and junk out.  The body is on a quest, constantly generating new cells and tissue.  That process is cut short; however, when empty and worthless calories are given in the body.

When you want to drop body fat (not muscle), there are four safe ways To achieve it: 

1.  First - lower your caloric intake by 250 calories a day.  This can be done by eliminating foods you can do without such as sodas and sweets.  Check the calorie content of such products to start the reduction there.

2.  Second - increase your activity level.  This can be done by incorporating 30 minutes of speed walking, treadmill, or cycling (see activity chart) each day of the week.  The combination of aerobic training and weight training is the best way to shed body fat.

3.  Third - include supplements to enhance the body’s ability to burn fat such as the fat metabolism enhancer.

4.  Fourth – system cleansing and detox program (see cleansing and detox).  The seven day cleanse will rid the body of waste that can account for up to 5-10 lbs.  The recommended supplements used can enhance the overall cleansing effect.

Also, don’t forget the importance of including multivitamins and multiminerals in your daily diet.  It’s the foundation to every good health program.

Frank Zane

With summer time approaching, many fitness conscious people want to drop a few pounds and look leaner with more visible muscular definition.  Regular workouts, both weight training as well as aerobic exercise are necessary.  But unless you reduce your caloric intake, not much fat loss will occur.  My practice is learning to stay hungry longer during the day.  By cutting down on the size of my meals and stretching the period of time that elapses between putting food in my mouth, I experience the sensation of hunger.  And when I do, I do not eat immediately, but instead do something else like walk on the treadmill, do abdominal exercise, tense my abdominals and practice pulling in my stomach (this is called stomach vacuums and will temporarily alleviate hunger), or play my harmonica.  I always play better on an empty stomach and when I do, I get carried away by the music and forget about eating for the time being.  The longer you stay hungry, the more fat you burn for energy.  Of course you don't want to not eat for so long that your muscles begin to shrink.  When losing weight is my goal I begin to push back each meal by 5 minutes.  I also eat breakfast a little later each day.  After doing this for a few weeks I'm close to where I want my weight to be.  Have fun, Frank Zane (April / May 2002 - Tip for the Month)

Muscular Definition

Frank Zane

My secret of prize winning muscular definition is to eat more high quality protein and less refined carbohydrates.

Fats - Good vs. Bad

Dave Draper

Stay away from nasty fats.

Roland S. Persson

Omega-3 fatty acids ... have been subject to extensive research, and the following possible benefits have been reported:  

Improved delivery of oxygen and nutrients to muscles

Higher release of growth hormone in response to exercise

Improved recovery from intense training

Dr. Frederick Stare (former head of Harvard's Nutritional Department)

It's not the cholesterol intake that hurts the heart.  It's letting the cholesterol build up.  This can be prevented with physical exercise.  (from Kennedy's Bodybuilding Encyclopedia, p. 148)

Sugars

Dave Draper

Stay away from ... simple sugars.

Salts

Dave Draper

Stay away from ... excessive salt.

Lee Haney

Compare labels for nutritional information on products when grocery shopping.  Be especially aware of the fat and sodium content.

Water

Dave Draper

The most important ingredient in your body is plain water.  The quality of your tissues, their performance and their resistance to failure is absolutely dependent on the quality and quantity of the water you drink.  Flood yourself throughout the day, especially during the workout.

Lee Haney

Drink plenty of water during the day.  The recommended amount is 8 8 oz. Glasses daily.

Other Drinks

Coffee and teas contain caffeine (stimulant).  They also act as diuretics (induce water-loss).

General Overview of Supplements

Brad J. King

All of the supplements mentioned [the top ten supplements for fat loss: protein isolates, essential fatty acids, concentrated green foods, antioxidants, chromium, citrus aurantium, hydroxycitric acid, forskolin, green tea extract, and carnitine] will assist you in your victory over body fat, but it's the basic changes in your food intake and activity levels that are key.  Whether you choose to take supplements or not - and I do recommend them - it's the combination of changes you make that matter.  (p. 105)

Robert Wolff

Don't get caught up in supplements, thinking they will dramatically increase your performance.  Supplements are not drugs, and they don't produce druglike effects. ... regarding any other supplements besides vitamins and minerals.  They are

1. Supplements are just that: a supplement to an already good, healthy, nutritious, and balanced diet. 

2. Supplements work for some people but not nearly as well for others. 

3. Many people for whom supplements work report minimal differences in performance. 

4. For the even smaller number of those who experience noticeable changes in performance, those gains cost a lot of money and are short-term at best. 

5. Supplements are expensive. 

6. You have to take them often and in high dosages to get the incredible results reported in magazines. 

7. Save your hard-earned cash! (pp.7-8)  

Dave Draper

Add a good vitamin and mineral formula and a gulp of flaxseed oil each morning to put order and efficiency in your body chemistry.

Dr. Melvin Williams (director of the Human Performance Laboratory, Old Dominion University, Virginia)

Even though vitamin supplementation has been, and continues to be, widely practiced by athletes, there are few research data to support its effectiveness in the well-nourished athlete [emphasis added].  A variety of studies have been conducted over the past 40 years involving vitamin supplementation and physical performance, particularly with vitamins C, E and the B-complex, and, with a few exceptions, they have not revealed any beneficial effects. (from Kennedy's Bodybuilding Encyclopedia, 1997, p. 134).

Frank Zane

MEGA POTENCY VITAMINS WITH MINERALS

These packets are the strongest concentration of vitamins and minerals I've ever used: B-COMPLEX: 100 mg of B-1, B-2, B-3, B-5, B-6, PABA, Choline, Inositol, 100 mcg of B-12 & Biotin, 400 mcg of Folic Acid; C-COMPLEX: Vitamin C - 1000 mg., Lemon Bioflavonoids - 100 mg; Rutin 50 mg., Hesperidan Complex 50 mg., Acerola 10 mg., Quercitin 50 mg., Vitamin E - 400 I.U. from d-Alpha Tocopherol, Lecithin - 1200 mg; Vitamin A - 10,000 I.U. and Vitamin D - 600 I.U. from Fish Liver Oil; MINERALS: Calcium Citrate 500 mg, Magnesium Citrate 250 mg, Iron 4 mg (amino acid chelate), Zinc 25 mg (amino acid chelate), Manganese 5 mg (amino acid chelate), Copper 150 mcg (amino acid chelate), Iodine 100 mcg (from Kelp), Potassium 48 mg, Boron (citrate) 1.5 mg, Chromium Picolinate 100 mcg., Molybdenum 50 mcg., Selenium 100 mcg. 

Usually, I take 1 packet with breakfast, but when training very hard I take another with my late lunch.

Antioxidants are compounds that prevent so-called free radicals, naturally occurring in the body, to cause cells irreversible damage by oxidation.  Such free radicals tend to increase as a result of polluted air, smoking, excessive sunlight, certain drugs, stress, and - paradoxically - also because of intense training.

Roland adds (summarized here) that Antioxidants include: Vitamin C, Beta-Carotene, Vitamin E, flavonoids (such as polyphenols in Green Tea), and also the minerals Copper, Manganese, Selenium, and Zinc.

Protein Supplements

Norman Zale (writing about Rheo Blair, trainer of champs such as Larry Scott, Sergio Oliva, and Dave Draper)

The recommended diet consisted of fresh meat, vegetables, fruit and whole grain cereals and bread.  Big Number One on the supplement list was a Milk and Egg protein powder, which at that time was available through local drugstores.  The Milk and Egg Protein was used three times daily between meals.  Rather than mix with milk, as for most protein powders, four ounces (one cup) of Milk and Egg Protein Powder was placed in a cup along with a couple of drops of fruit flavoring if desired.  Cream or half-and-half was slowly added to the powder and the mixture was stirred with a fork until it took on the consistency of a pudding or mixed more like a drink.  Three of these snacks were guaranteed to put beef on the anorexia nervosa.  Hydrochloric acid, pepsin and enzyme capsules were used with each feeding to assist in protein digestion.  Capsules were favored over tablets because it was felt they were more easily broken down and due to a lack of variety of supplements on the commercial market, that were being used in the gym, the owner was eventually forced to begin production of capsulated supplements to meet the demands of the members.

Jim Shiblom (owner of the Rheo H Blairs Protein Formula)

Years ago Arnold, Scott, Oliva, Zane and many more used Blair’s protein but ads in magazines showed them using other brands of protein powder.  (from http://www.rheoblairinfo.esmartweb.com/)

RHEO H BLAIRS ORIGINAL PROTEIN INGREDIENTS: Calcium and Sodium Caseinate (milk protein) low-heat nonfat dry milk, lactalbumin, dried whole eggs, iron phosphate, natural vanilla flavor.  (from [http://www.rheoblairinfo.esmartweb.com/)
 
Frank Zane

Many of today's "Engineered Foods" (packet protein powders) contain thickening agents, giving you less nutrition for your money.  They are also cut with cheap carbohydrate fillers like glucose, malto-dextrin, fructose, and glucose polymers, all of which are refined carbohydrates that can elevate blood sugar levels and make your body store the excess carbs as fat.  Not so with my SUPER EGG WHITE PROTEIN.  Just 2 tbsp (1 oz) supplies 24 grams of the best protein money can buy, no fat or carbohydrates and only 100 calorie[s].  It mixes easily and tastes delicious even with water. Contains Pure Extracted Egg White Albumen, Digestive Enzymes Bromelain and Papain, Chromium Picolinate, and Natural Flavors.  Three one ounce servings a day give me 75 grams of first class protein to build lean muscle mass and lose body fat.  My secret of prize winning muscular definition is to eat more high quality protein and less refined carbohydrates.

Protein Drink Formulas

Jim Shiblom (owner of Rheo Blair protein formula)

How much Blair’s would you recommend I take to pack on 20 pounds of muscle?  Answer: I would mix 1 cup of Blair’s Protein with one quart of half and half and take this in a thermos to school or work. Drink this 3 or 4 times per day.  Make sure you always shake the thermos before you drink it each time.  You can also add an egg or two.

Amino Acids (the building blocks of protein)

Frank Zane

Nutritionally, I've always believed in getting a substantial amount of protein from all animal sources; vegetables sources as well.  More recently I've been lowering my fat intake and increasing my carbohydrates to where my carbs are at least as much as my protein intake. For the last 15 years, I've always been supplementing my diet with amino acids.  That, I feel, is responsible for a lot of my success in training, although increasing my carbohydrates seems to make me feel better and gives me a better pump." (from THE LEGEND GROWS.  And no one can stop it.  BY JULIAN SCHMIDT 1990.)

SUPER SPORTS AMINO ACID COMPLEX  [Frank Zane's Brand Example - there are many others that are probably just as good]

If you are looking for a product to enhance stamina and endurance while developing lean muscle this product is for you.  There is nothing like this on the market since it combines imprortant [spelling!!] anti-oxidants Co-Enzyme Q10 and Alpha Lipoic Acid, with creatine phosphate and 19 free form amino acids: L-Lysine, l-Leucine, L-Glutamine, L-Arginine, L-Isoleucine, L-Valine, L-Alanine, L-Tyrosine, L-Threonine, L-Phenylalanine, Glycine, Ornithine Alpha Ketoglutarate, L-Histidine, L-Methionine, Taurine, L-Aspartic Acid, L-Serine, L-Alanyl-L-Glutamine, L-Carnitine.  2 or 3 capsules upon arising with my Super Sports Creatine, after my workout, and late afternoon help keep me pumped and energized.

Men and women between the ages of 19 to 50 need 1000mg/day, and if older add another 200mg.  An overdose of Calcium prevents mineral uptake and causes constipation, whereas a shortage would affect muscle growth, muscle contraction and nerve transmission."  Calcium rich foods include "spinach, broccoli, yogurt, tofu, and sardines (with bones).

Carnitine

Brad J. King

Certain nutrients stimulate the actual fat-burning activity inside cells by activating the important enzymes required for the lipolytic process.  Carnitine is part of the amino acid family, but works very much like a vitamin [but is not a vitamin because it is made from two amino acids, lysine and methionine.].  It is also part of the fatty acid transport enzyme carnitine palmitoyl transferase (CPT), which is needed to mobilize fat reserves for energy production. ... L-carnitine is a natural substance essential for the mitochondrial oxidation of fatty acids; it regulates the energy metabolism of cells.  Carnitine is a cofactor that helps transform long-chain fatty acids and then transports them into the mitochondrion where they are burned as fuel.  L-carnitine also regulates the level of Coenzyme A (CoA) in mitochondrion to ensure that energy metabolism is functioning at an optimal rate. ...

Carnitine is slowly absorbed from the intestines into the bloodstream, and the percentage absorbed is related to the amount ingested.  Studies show that out of a 2 g oral dose, only 16% is absorbed and that higher doses do not increase the amount absorbed at one time.  This tells us that the body can use just so much L-carnitine at one time.  Ingesting carnitine at a dose of 1.5 g twice daily can raise free carnitine by 20% and acetyl-L-carnitine by 80%.  Carnitine is concentrated in human breast milk and colostrum (pre-milk breast fluid).  Supplementing with bovine colostrum may be a great way to increase carnitine levels.

It is well accepted that high blood sugar levels suppress the burning of fatty acids as energy.  While most over-fat and obese persons are doing a good job of freeing up the fatty acids for fuel, those fatty acids just can't get into the mitochondrion to be burned.  As a result, they stay around, only to be reformed into triglycerides or stored again in body fat.

The trick to long-term permanent fat loss is to increase the amount and activity of CPT.  Proper exercise can double CPT activity, making it a super-efficient catalyst in the fat-burning process.  ... It is also important to reduce insulin and raise glucagon levels by limiting high-glycemic carbohydrates and increasing quality protein consumption.  ... If you decide to add this nutrient to your Fat Wars team, you will need to take at least 500 mg of acetyl-L-carnitine or 1 g of L-carnitine twice a day on an empty stomach for best results.  (pp. 104-105)

Frank Zane

SUPER SPORTS CREATINE [Frank Zane's brand example]

These ultra pure 100% Creatine Monohydrate crystals are micro-meshed for better mixing and contains no sugar, binders, flavors, or preservatives.  Phosphocreatine is the major phosphorylated compound in muscle tissue that is produced in the presence of Creatine and ATP along with the enzyme Creatine Kinase.  Supplementation with Creatine may prevent fatigue and muscle exhaustion caused by lack of phosphocreatine and longer workouts may be possible with this product.  No loading phase is required to help build lean body mass.  Taking 2 teaspoons daily, one upon arising, and another after my workout followed by a small amount of carbohydrate I can feel my waistline shrinking and my muscles growing.

Chondroitin Sulfate 

Chondroitin sulfate is made up of repeating chains of mucopolysaccharides.  Chondroitin sulfate is a major part of cartilage, providing structure, holding water and nutrients, and allowing other molecules to move through cartilage (this is an important property, as there is no blood supply to cartilage).

Animal studies suggest that chondroitin sulfate may promote healing of bone, which is consistent with the fact that the majority of glycosaminoglycans found in bone consist of chondroitin sulfate.(1)

Chondroitin sulfate also appears to help restore joint function in people with osteoarthritis,(2) a finding confirmed in double blind research.(3) (4)

Sources: The only significant food source of chondroitin sulfate is animal cartilage.

Deficiency Symptoms: Because the body makes chondroitin, the possibility of a dietary deficiency remains uncertain.  Nevertheless, chondroitin sulfate may be reduced in joint cartilage affected by osteoarthritis and possibly other forms of arthritis.

Recommended Dosage: For atherosclerosis, researchers have sometimes started therapy using very high amounts, such as 5 grams twice per day with meals, lowering the amount to 500 mg three times per day after a few months.  Before taking such high amounts, people should consult a nutritionally oriented doctor.  For osteoarthritis, a typical level is 400 mg three times per day.  The ability for chondroitin to be absorbed orally is still under question.

Any possible side effects or interactions?:  Nausea may occur at intakes greater than 10 grams per day.  No other adverse effects have been reported.

The hypothesis that glucosamine sulfate and chondroitin sulfate work synergistically in the support of osteoarthritis remains unproven.  The fact that they are structurally similar suggests that they may act in similar ways.

References:

Moss M, Kruger GO, Reynolds DC. The effect of chondroitin sulfate on bone healing. Oral Surg Oral Med Oral Pathol 1965;20:795-801.

Kerzberg EM, Roldan EJA, Castelli G, Huberman ED. Combination of glycosaminoglycans and acetylsalicylic acid in knee osteoarthritis. Scand J Rheum 1987;16:377.

Rovetta G. Galactosaminoglycuronoglycan sulfate (Matrix) in therapy of tibiofibular osteoarthritis of the knee. Drugs Exptl Clin Res 1991;17:53-57.

Mazieres B, Loyau G, Menkes CJ, et al. Le chondroitine sulfate dans le traitement de la gonarthrose et de la coxarthrose. Rev Rhum Mal Steoartic 1992;59:466-72.

Creatine

Brad J. King

Creatine is an important part of cell energetics that combines with phosphates to make phosphocreatine (PC).  PC replenishes lost, energy-rich phosphates that are used to make adenosine triphosphate (ATP), your cell's main energy currency.  Creatine has been shown in many studies to increase muscle power in speed/strength athletes like football players, sprinters, and weight lifters.  Research also shows that creatine has a pronounced anabolic effect by helping to increase protein synthesis in trained muscles.  ... Creatine helps the muscles work harder and recuperate faster by replenishing energy and stimulating muscle growth.  Many research studies have given subjects 5 g four or five times daily for five to seven days.  Recent research shows that we don't need this much creatine, nor do we need to load it as long as we have been.  Five grams three times a day for three or four days should be sufficient to start with.  This is considered a loading phase and is designed to saturate the muscles with a lot of creatine.  After the loading period, the daily dose is reduced to 5 g per day, usually taken postexercise.  (p. 137)

Digestive Enzymes

Frank Zane

MEGAZYME: PANCREATIC DIGESTIVE ENZYMES [Frank Zane's brand example]

This 10 times concentrated product is the best enzyme boost for digesting extra protein, fat, and carbohydrate.  It is wonderful when traveling and when you can't follow your diet.  Megazyme is essential after a big meal.  One or two tablets with meals help me digest my very best!

Dessicated Liver Pills

Frank Zane

LIVER EXTRACT CONCENTRATE [Frank Zane's brand example]

A 20 times concentration of super energy food, iron (not ordinary iron, but "heme" iron that is bound to hemoglobin for super absorption), B-12, protein, and no fat or cholesterol.  Ordinary desiccated liver is only 4 times concentrated.  One or two capsules of this muscle building fuel with each meal keep me feeling great!"

Ultra 40 [This is another brand example, there are many other brands that probably work just as good]

Desiccated Liver has been a training secret used by thousands of bodybuilders for more than four decades! ...

Stories from some of the old timers telling of phenomenal gains being made on 100 plus liver tablets a day are very common. (These were the 7.5 or 10 grain tablets, an intake of 25 -30 Ultra 40 tablets per day would equate to this amount due to the higher potency now available).  Strength, size, and endurance increases are always reported when an individual gets on a good quality desiccated liver supplement. ...

Ultra 40 liver tablets are one of the most potent training aids for the bodybuilder.  The formula is an extract which contains only trace amounts of fat and cholesterol, but forty-five times the nutritional value of whole beef liver, yet with all the nutrients and enzymes of raw liver.

Ultra 40 has more going for it than any other food supplement.  It contains the highest-quality useable bodybuilding protein (over 2 grams per tablet) and contains all the essential amino acids.

It's a strong blood builder, supplying heme iron.  It is a very rich source of B vitamins, especially riboflavin, niacin, B-12, and the lipotropics choline and inositol.  It's a good source of vitamins A, C, and D and other micro-nutrients.

Ultra 40 is also extremely rich in minerals such as the anti oxidant selenium, phosphorous, copper, zinc, and GTF chromium (insulin regulator).  In addition to these known nutrients, there are substances present in liver shown to have a beneficial effect on health, fitness, and endurance such as cytochrome P-450 and others that have yet to be identified.

According to Vince Gironda, the "Iron Guru", des[s]iccated liver contains nucleic acids for proper amino-acid utilization, a growth factor, an anti-estrogen factor (which keeps testosterone levels high), and it is also a great anti-toxin. ...

Although once considered a necessary daily requirement among bodybuilders, desiccated liver's reputation has recently been demeaned by some.  However, it has proven time and again invaluable in breaking strength sticking points as well as contributing to improved energy flow on a restricted diet.

The amount of Ultra 40 that you should take depends on your level of training and energy needs.  Beginners can start at six tablets per day (two per meal), and intermediates should take no less than six liver tablets per meal over three meals or 3 - 5 tablets per meal over 5 - 6 daily meals.  Start with 1 - 2 per meal and every week add an extra tablet until you reach the desired level.

Advanced bodybuilders make fantastic progress on 30-40 liver tablets per day over periods of time.  These amounts allow you to take in tremendous amounts of protein and nutrients without large amounts of food.  You should build up gradually to this amount to avoid upsetting your digestion. ...

The way to maximize fat loss is to increase the nutrient "density" of your meals while keeping calories low.  Each tablet of the Ultra 40 has 45 times the nutritional value of whole, fresh, unprocessed and unfettered by hormones, beef liver.  The best grade in the world is used which comes from Argentina (did you know there were 5 different grades?)  (from http://www.thehealthandfitnesschannel.com/Ultra40.html)

The Anti-Fatigue Value of Liver

The test conducted by Dr. B. H. Ershoff (University of Southern California) in 1951 on the value of liver in combating fatigue is now a classic study in the necessity of liver for the athlete.  Dr. Ershoff was testing for an anti-fatigue diet in his laboratory.  He used three groups of rats on three different diets which he fed for 12 weeks.  The first group ate a laboratory diet to which he added nine synthetic and two natural vitamins.  The second group of rats had this same diet plus all the B-Complex Vitamins.  The third group ate the original diet with 10% desiccated liver added instead of the B-Vitamins.  Each rat was placed in a drum of water from which he could not climb out.  He had to keep swimming or drown so it was a genuine test of endurance as the motivation was of the highest order.

The first group swam for an average of 13.3 minutes before they gave up and indicated positively that they had no energy left.  The second group swam for an average of 13.4 minutes before drowning.  In the third group, the desiccated liver group, three were able to swim for 63, 83, and 87 minutes before retiring while the remainder of the group were still swimming vigorously at the end of two hours.  (from http://www.leviticus11.com/antiftg.htm and http://lifeextensionvitamins.com/iron.html)

Glutamine

Roland S. Persson

It is believed to boost the immune system and spare muscle protein, making it yet another possible tool to consider particularly for the in-season period when losing weight.  There is evidence ... that supplemented Glutamine also increases Growth Hormone levels.

Frank Zane

L-GLUTAMINE

This is one of the most important amino acids for increased alertness, enhanced immune system, and retarding loss of lean muscle mass when dieting.  I take a teaspoon in my protein drink before workouts and another teaspoon right after.

Medium-chain triglycerides are the latest rage in bodybuilding.  Almost all the pros admit to using them.  It is claimed that they are fats that act like carbohydrates, capable of supplying energy to the body without being stored as fat.  The MCTs speed up the metabolic rate, causing bodyfat to be consumed faster.  ... MCTs produce a large amount of ketones, the byproduct of fat metabolism, which in turn can be used as an energy source ... MCTs are not for diabetics because diabetics already produce too many ketones ... possibly leading to acidosis, a condition which produces more acid in the body than normal.  (pp. 170-171)

The minimum requirement of Potassium ... is about 2000 mg/day, which is chiefly obtained via fresh fruits.  Our ancestors filled this need easily, whereas the processed food most people consume today tends to deprive us of Potassium and load us with Sodium instead. ... Foods particularly high in Potassium are spinach, broccoli, bananas, strawberries, carrots, and cod.

Almost all bodybuilders and powerlifters I know take extra Vitamin C. ... athletes who consumed some 1000mg/day (supplemented) during an eight-week period developed significantly greater strength than the control group.

Pro-Hormones

Synthetic Anabolic-Androgenic Steroids

Synthetic Growth Hormone

Weigh Scales, Measures, Mirrors, and Journals

Ronnie Coleman

Monitor the amount of mass you are gaining.  Measure your body parts and weigh every week to see if you are going in the right direction.

Lee Haney

Keep a nutritional calorie journal.  By measuring your calorie intake, you will know whether to add or take away.

(in last name alphabetical order)

Other references are noted within the compilation itself   

Ronnie Coleman (Mr. Olympia 1999-2003)

http://www.ronniecoleman.com/nutrition.htm [cited March 8, 2003]

Dave Draper (Mr. America, Mr. Universe, Mr. World)

"Brother Iron - Sister Steel: A Bodybuilder's Book" (2001) Santa Cruz, California: On Target Publications.

Lee Haney (Mr. Olympia 1983-1990)

Robert Kennedy (bodybuilding publisher) cited in 

Robert Kennedy's MuscleMag International Encyclopedia of Bodybuilding written by Gerard Thorne and Phil Embleton   Mississauge, Ontario: MuscleMag International, 1997.

Brad J. King (M.S. - Masters in Nutritional Science)

Fat Wars: 45 Days to Transform Your Body" (2000) Toronto: Macmillan Canada.

Roland S. Persson, Ph.D. (scientist and bodybuilder) 

Hungry to Win, losing your mind?  The effects of eating and dieting in bodybuilders and power sport athletes)

Gerard Thorne and Phil Embleton.  Robert Kennedy's MuscleMag International Encyclopedia of Bodybuilding.  Mississauge, Ontario: MuscleMag International, 1997.

Robert Wolff, Ph.D. (former editor of Muscle and Fitness)

"Robert Wolff's Book of Great Workouts: Everything You Need To Know to Vary Your Routine and Keep You Motivated" (2001) Chicago, Illinois: Contemporary Books.

Norman Zale

Muscle Mag International, October 1989, reprinted at http://www.rheoblairinfo.esmartweb.com/ [cited March 2003]

http://www.leehaney.com/ [cited March 8, 2003]

Frank Zane (Mr. Olympia 1977-1979)

http://www.frankzane.com [cited March 2003]

This compilation of expert views and statements includes quotes whether or not they are in quotation marks (usually verbatim but on occasion I have made unmarked corrections of typos and spelling mistakes to improve readability.  Original typos and spelling mistakes not yet corrected by me are marked within).  

This compilation is for review and analysis and therefore follows fair-use rules of International copyright laws.  Each contributor maintains their copyright while the compilation's design, organization, and extra (non-excerpted) content is copyright by me.

I am far from being done here - I plan to review many more experts, add sections (such as more supplement types), and summarize the points of congruence and difference.