What Are the Potential Beta Sitosterol Side Effects

What Are the Potential Beta Sitosterol Side Effects
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What Are the Potential Beta Sitosterol Side Effects

Used as a way to help treat high cholesterol and as a way to to treat an enlarged prostate, there are still some possible beta sitosterol side effects that you should be aware of. Never take any medication without first consulting your preferred physician to discuss the benefits and the possibility for unwanted experiences.

What Are the Potential Beta Sitosterol Side Effects

Beta sitosterol is a plant sterol that is found naturally in many foods and in a number of dietary supplements. It is taken, as mentioned before, to help with high cholesterol and as a way to treat an enlarged prostates, however it is also used by many as a way to treat gallstones, as as immune system boost and to help treat the common cold, to relieve some symptoms of menopause, and even to enhance sexual performance. The potential benefits are many, however one should always be aware of the possible negatives as well as the positives.

What Are the Potential Beta Sitosterol Side Effects
What Are the Potential Beta Sitosterol Side Effects

There are a number of potential draw backs. Some of these include becoming nauseated, experiencing indigestion problems, the onset of constipation or even diarrhea could occur, and even impotence is a possibility. The sexual side effect in particular can be due to the fact that it has some effect with male hormones. Other prescription medications used to treat similar symptoms do have similar side effects.

While it is not likely to cause any issues for you at all, there still remains the potential for a person to experience a rash, itching, swelling of the area around the eyes and other upper areas, and wheezing or potentially finding it difficult to breath. Often times, your product may include other dietary supplements that could be the underlying cause of these or other problems, so care should be taken to know exactly what you are ingesting.

Beta sitosterol is considered to be safe. While there is always the need for precaution if you are pregnant or nursing a new baby, there is no evidence that shows it to be either safe or unsafe in these situations and as a result you should consult your family doctor for more information. You should also be very forthcoming about any other medications you may be taking and discuss these with your doctor as a way to avoid the potential for a negative interaction.

As with any treatment, there is always the possibility for undesired results. Ask your doctor about whether or not beta sitosterol is for you, and if so, inquire about proper dosing the follow your physician's instructions exactly.

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Old School New Body free download + Old School New Body F4X

Video Clips. Duration : 0.48 Mins.

Old School New Body free download + Old School New Body F4X

tinyurl.com Steve Holman Of Iron Man Magazine, John Rowley Author, Tv/radio Host/owner Of Gym Pumping Iron Was Filmed In, Jon Benson World Renowned Fitness Expert & Marketer Created This Incredible,results Producing Product. Old school new body review to live a happy anmd sexier life with fit body. old school new body free download old school new body gym old school new body old school new body download new bodybuilding old school new bodybuilding old school results old school new body f4x old school new body pdf old school new body reviews old school vs new school bodybuilding steve holman old school new body the new bodybuilding for old-school results pdf the new bodybuilding old school results 5 steps to looking 10 years younger book 5 steps to looking 10 years younger

Old School New Body free download + Old School New Body F4X

Old School New Body free download + Old School New Body F4X

Old School New Body free download + Old School New Body F4X

Old School New Body free download + Old School New Body F4X

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Four Smart Workout Tips For Men & Women in Their 40's

Four Smart Workout Tips For Men & Women in Their 40's
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Four Smart Workout Tips For Men & Women in Their 40's

Unfortunately for those who are well into their 40's, having a strenuous physical workout is not really a good idea anymore. Once you reach this age, it is really more difficult for you to keep off the excess pounds - but working out is not as easy as compared to when you were in your 20's, either. This is because there's a bigger possibility of your muscles developing micro-tears during a particular physical activity. You are also more susceptible to developing back pains, soreness in your knee joints, or developing a crick in the neck.

Four Smart Workout Tips For Men & Women in Their 40's

As such, it pays if you will heed the following reminders on how you can workout - the smart way - if you are in your 40's:

Four Smart Workout Tips For Men & Women in Their 40's
Four Smart Workout Tips For Men & Women in Their 40's

1. Start your workout sessions slowly but surely.

This is especially true if you are not used to performing strenuous physical activities when you were still in your 20's or 30's. If it's your first time to go to the gym, for example, do not take on exercises in machines which are only suited for those who are in the intermediate to advanced fitness levels.

Always match the type of exercises that you will be doing with your skills level, start your workout sessions slowly - and take it from there.

2. Always consult your doctor before taking on an exercise routine.

This is especially true if you have an underlying medical condition. As you age, you become more prone to developing health conditions like heart problems, arthritis and other illnesses which may cause complications to your health if you are not careful. This is exactly the reason why you need to consult a medical expert first before taking on an exercise routine that is physically taxing.

3. If you must, hire a personal trainer.

Again, it is quite difficult to keep off the pounds if you are already in your 40's - and being overweight at this age does not bode well for your health, either. To create that delicate balance between the two, what you can do is hire a personal trainer who will monitor your fitness routine - and make sure that it fits your age, your fitness level, your health and your skills to a tee.

4. Always be mindful of your environment while jogging, running or walking.

These cardiovascular exercises are a favorite of those who are in their 40's. Just to be on the safe side, make sure that you are running, jogging or walking in an even surface, be mindful of accidentally bumping into another person or object - and always wear the proper running shoes.

By keeping these tips in mind, you can be in tip top shape, healthy and happy - even at 40.

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tinyurl.com Steve Holman Of Iron Man Magazine, John Rowley Author, Tv/radio Host/owner Of Gym Pumping Iron Was Filmed In, Jon Benson World Renowned Fitness Expert & Marketer Created This Incredible,results Producing Product. Old school new body review to live a happy anmd sexier life with fit body. old school new body free download old school new body gym old school new body old school new body download new bodybuilding old school new bodybuilding old school results old school new body f4x old school new body pdf old school new body reviews old school vs new school bodybuilding steve holman old school new body the new bodybuilding for old-school results pdf the new bodybuilding old school results 5 steps to looking 10 years younger book 5 steps to looking 10 years younger

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How to Body Build - Bodybuilding For Beginners!

How to Body Build - Bodybuilding For Beginners!
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How to Body Build - Bodybuilding For Beginners!

So you want to learn how to body-build to get "jacked" for the ladies, huh? Come on, admit it..

How to Body Build - Bodybuilding For Beginners!

That's alright though, whatever your reason may be - I'll show you how to do it. Bodybuilding is a great activity to take up but it's like anything else in life - in order to be successful, you have to work hard.

How to Body Build - Bodybuilding For Beginners!
How to Body Build - Bodybuilding For Beginners!

Patience grasshopper, patience. Results don't come overnight and actually, results aren't even guaranteed for a lot of people - but that's only because they don't take the time to educate themselves like you're doing now.

You can spend all day in the gym pumping iron and still not get results. Actually, if you spend all day in the gym, you won't get results - you'll be overtraining. That's right, if you over train, you won't get results. If you under train, you won't get results either - and training is just one aspect of bodybuilding.

You still have to consider your nutrition and even your rest. In case you couldn't tell, there's a lot to it! So where do you start? Well, here are a few quick guidelines that will help you get started..

How To Body-Build

Some Basic Guidelines..

- Increase Your Protein Intake
- Limit Your Intake Of Sugar And Saturated Fat
- Train Muscle Groups In Order From Largest To Smallest
- Allow At Least 48 Hours To Elapse Before Training The Same Body Part Again
- Utilize A Proper Training Split
- Start Your Workouts With "Compound" Exercises
- Eat Frequent, Nutrient Dense Meals (Every 3 Hours Is Ideal)
- Keep Your Workout Sessions Under 55 Minutes In Duration

The list goes on and on..

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Bodybuilding Workout Routines - Diet Recommendations

Bodybuilding Workout Routines - Diet Recommendations
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Bodybuilding Workout Routines - Diet Recommendations

I will cover diet in more detail in another article, but for now I'll give this advice: it is best to consume a diet consisting of approximately 50-60% carbohydrate (mostly complex carbs.), 30-40% protein, and around 10% fat. Try to stay away from junk food, and drink plenty of water. To stay fully hydrated is very important to building muscle tissue - remember, muscle is 70% water. Protein sources should come from white and red meat, fish, eggs and other dairy produce. Good carb sources are rice, pasta, potatoes etc.

Bodybuilding Workout Routines - Diet Recommendations

If you are also trying to lose body fat, you must eat in the above way, but you must also create a 'caloric deficit' i.e. take in slightly fewer calories than you burn up each day, while training, and keeping you're protein intake high. In order to work out your maintenance caloric intake, i.e. the number of calories you need to take in each day to maintain weight, add up the calories from everything you have eaten in a seven day period, and divide by seven during a week in which you're weight has not changed.

Bodybuilding Workout Routines - Diet Recommendations
Bodybuilding Workout Routines - Diet Recommendations

This is you're maintenance caloric intake. In order to lose fat, consume about 300 calories less each day than this figure. In this way, you will lose body fat while maintaining, or perhaps increasing, your current muscle mass. The addition of some mild aerobic exercise a couple of times a week will also increase the fat burning process. Once you are happy with you're body fat level, you must then increase your caloric intake in order to gain muscular body weight.

If you are initially just trying to add muscular body weight, then it is obviously important to eat slightly more than your maintenance level number of calories per day. Increase slowly, eating good food, and in so doing, determine how much you need to eat to progress, without putting on large amounts of body fat. Remember, though, that it is not possible to put on large amounts of muscle without adding some body fat in the process, which can be periodically removed with alterations in training and diet, revealing your hard-earned new muscle.

What rate of progress is to be expected?

In the first six months or so, if you do everything right, you should experience quite rapid progress, especially in terms of strength. However, sooner or later you will hit a plateau where you will have to experiment with your training and diet in order to make further progress, which is where determination and patience come in. Make no mistake about it, there is a law of diminishing returns in bodybuilding where the bigger and stronger you get, the harder it is to add further strength and muscle mass

This is why so many trainees lose interest and give up training, because they lack this determination and drive. The greatest battle that you have in bodybuilding or other strength sport is not with the weights, but with yourself; quite simply put, if you don't have the guts to push yourself, and the will to be consistent, you won't reach your training goals.

In future articles, I'll cover more advanced training for strength in specific exercises, and dietary considerations. Until then; go for it, and put these bodybuilding workout routine diet recommendations to the test!!!

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Four Smart Workout Tips For Men & Women in Their 40's

Four Smart Workout Tips For Men & Women in Their 40's

Four Smart Workout Tips For Men & Women in Their 40's
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Four Smart Workout Tips For Men & Women in Their 40's

Unfortunately for those who are well into their 40's, having a strenuous physical workout is not really a good idea anymore. Once you reach this age, it is really more difficult for you to keep off the excess pounds - but working out is not as easy as compared to when you were in your 20's, either. This is because there's a bigger possibility of your muscles developing micro-tears during a particular physical activity. You are also more susceptible to developing back pains, soreness in your knee joints, or developing a crick in the neck.

Four Smart Workout Tips For Men & Women in Their 40's

As such, it pays if you will heed the following reminders on how you can workout - the smart way - if you are in your 40's:

Four Smart Workout Tips For Men & Women in Their 40's
Four Smart Workout Tips For Men & Women in Their 40's

1. Start your workout sessions slowly but surely.

This is especially true if you are not used to performing strenuous physical activities when you were still in your 20's or 30's. If it's your first time to go to the gym, for example, do not take on exercises in machines which are only suited for those who are in the intermediate to advanced fitness levels.

Always match the type of exercises that you will be doing with your skills level, start your workout sessions slowly - and take it from there.

2. Always consult your doctor before taking on an exercise routine.

This is especially true if you have an underlying medical condition. As you age, you become more prone to developing health conditions like heart problems, arthritis and other illnesses which may cause complications to your health if you are not careful. This is exactly the reason why you need to consult a medical expert first before taking on an exercise routine that is physically taxing.

3. If you must, hire a personal trainer.

Again, it is quite difficult to keep off the pounds if you are already in your 40's - and being overweight at this age does not bode well for your health, either. To create that delicate balance between the two, what you can do is hire a personal trainer who will monitor your fitness routine - and make sure that it fits your age, your fitness level, your health and your skills to a tee.

4. Always be mindful of your environment while jogging, running or walking.

These cardiovascular exercises are a favorite of those who are in their 40's. Just to be on the safe side, make sure that you are running, jogging or walking in an even surface, be mindful of accidentally bumping into another person or object - and always wear the proper running shoes.

By keeping these tips in mind, you can be in tip top shape, healthy and happy - even at 40.

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How Many Calories Do I Need Per Day?

How Many Calories Do I Need Per Day?
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How Many Calories Do I Need Per Day?

How Do I Calculate Caloric Needs Based On My Goal (gain/loss/maintain)?

How Many Calories Do I Need Per Day?

Listen, figuring out how many calories a day you need to lose weight, maintain your weight or gain weight really isn't too hard. And with the formula I'm about to give you plus a very cool website, you can easily track where you are and what you need to do daily to reach your goals. So lets' begin!

How Many Calories Do I Need Per Day?
How Many Calories Do I Need Per Day?

IF YOU DON'T KNOW WHERE YOU ARE, THEN LOSING, MAINTAINING OR GAINING WILL BE IMPOSSIBLE!

Step 1:

Take your current body weight in pounds (lbs) and multiply by 11.

Example: 194 lbs x 11 = 2134 calories

This is what I need to just keep what I have, without moving. But remember, you do move. So you have to then calculate your metabolic factors into this... so off to step 2...

Step 2:

Figure out your metabolic factor according to the table below.

But first, some definitions to help you determine where you might fit in:

Slow Metabolism: You basically look at food and you seem to put on pounds. You can gain weight by eating salads but it's difficult to lose the weight.

Moderator Metabolism: You can gain weight if you try. You can lose weight if you try. You really don't have trouble losing weight depending on what you want to do.

Fast Metabolism: You are the skinny guy or gal who can eat *ANYTHING* and it makes no difference. Gaining weight is difficult. Losing weight can happen overnight. Just by watching T.V. you seem to shed pounds.

Metabolic %

Under 30 years old

Slow Metabolism- 30%

Moderate Metabolism- 40%

Fast Metabolism- 50%

30-40 years old

Slow Metabolism- 25%

Moderate Metabolism- 35%

Fast Metabolism- 45%

Over 40 years old

Slow Metabolism- 20%

Moderate Metabolism- 30%

Fast Metabolism- 40%

Example: 2134 calories x 35% = 746.90

I took my calories needed above just to sit here and not move and multiplied it by my metabolic factor and I find that I need an additional 746.90 calories because of my specific metabolism.

Step 3:

Put it together.

2134 + 746.90 = 2880.90 calories

I need 2,880.90 calories to maintain my current weight with my current activities.

Note: You can also adjust your metabolic factor if you do something that might take you to the next level. If you are a moderator metabolism person but you do distance running, it might make more sense to put your self in the fast category since you burn a lot more calories.

Step 4:

Now change the above with about 500 calories every day to reach your goals!

Lose Weight: I would take 2880.90 - 500 = 2380.90

Maintain Weight: I would just leave it at 2880.90 and continue what I was doing in my activities

Gain Weight: I would take 2880.90 + 500 = 3380.90

Note: 500 calories a day is just a general term everybody uses to say that adding this amount is within safe limits. Eat too much, and you end up storing fat. Cut too many calories and your body just goes into starvation mode and ends up retaining more fat. 500 is a safe, recommended guideline.

Step 5:

You must track what you are eating so you'll know if you've made your goal for the day. And tracking food does not have to be complicated with weights and scales.

It's a shame that so many people just start training and never figure out what they need to eat daily to reach their goals.

You can keep doing the math over and over as you reach a goal. If you are bulking, your requirements will change as you progress. And when you lose weight they will as well. You might want to lose weight, reach a target weight and then maintain. So you will do this formula again when you have hit the weight you want.

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Hand Speed Workout - 5 Exercises to Increase Punching Power

Hand Speed Workout - 5 Exercises to Increase Punching Power
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Hand Speed Workout - 5 Exercises to Increase Punching Power

If there's one thing you take from this article, let it be that power is a result of the combination of strength and speed (strength + speed = power). When designing a training program to improve hand speed and punching power, you can't have a one-dimensional view on things. Your exercise selection and training parameters (reps, contraction speed, rest etc.) should be varied for optimal results.

Hand Speed Workout - 5 Exercises to Increase Punching Power

Before I got into martial arts, my chest workouts consisted of the standard decline, flat and incline pressing movements and occasionally, I'd throw in a cable fly exercise to finish off. Now that my priorities have shifted from bodybuilding to hand speed and punching power, my workout goes something like this.

Hand Speed Workout - 5 Exercises to Increase Punching Power
Hand Speed Workout - 5 Exercises to Increase Punching Power

Flat Barbell Press

I start things off with the barbell bench press exercise and I'll go relatively heavy. The purpose of this is to develop maximum strength (recall that punching power is a result of strength and speed). If you can, attach chains or resistance bands to the end of the barbell as doing so will provide additional resistance as you drive the barbell upwards.

Hand speed & punching power exercise guidelines

5 Sets Gradually increase the weight Repetitions = 10,8,6,4,1-2 Rest = 2-4 minutes (heavier load = longer rest)
Smith Machine Throws

This is a great exercise for hand speed and punching power as it's done in an explosive fashion. For this exercise, you would use only around 25% of what you would normally use for your regular sets. As for the execution, you basically toss it up as high as you can, catch it, quickly lower the barbell towards the chest (don't go beyond a 90 degree angle) and toss the barbell up again. For the greatest improvements in hand speed and punching power, the movement should be done as quickly as possible.

Hand speed & punching power exercise guidelines

3 Sets 6-8 repetitions per set Rest = 3 minutes
Plyometric Push Ups

Yet another great exercise for hand speed and punching power is the plyometric push up. To perform the exercise, you will need to find two of the steps used in aerobics classes and position them between 4-6 feet apart (depending on the length of your arms). You start in a push up position with 1 hand placed atop each bench. When you're ready, push off and move your hands to a position between the steps. Without hesitation, explode upwards and move your hands back atop the steps.

Hand speed & punching power exercise guidelines

3 sets As many reps as possible (to make it harder, increase the height of the steps) Rest interval = 3 minutes
Resistance Band Punches

This is about as functional as it gets. Resistance band punches are excellent for hand speed and punching power as you're simply punching against resistance. To perform the exercise, all you do is wrap a couple resistance bands around the bar on a pulley station (or anything that's shoulder height). You then grasp the handles and ensure that the bands are positioned under your arms. From there, it's easy - you shadowbox. If I have a workout partner, I'll get him to hold some pads for me. It's actually pretty fun. As you fatigue, you simply drop one band and continue the exercise (providing your using more than one resistance band).

Hand speed & punching power exercise guidelines

3 rounds 1 minute each 1 minute rest
Freemotion Hooks

I perform this exercise on the freemotion cable machine. Not every gym has one of these. If yours does, then I guess you're in luck. The resistance band exercise worked on hand speed and punching power for your straight shots while this exercise is designed to train your hand speed and punching power on your hooks. The freemotion hook exercise is also great for developing rotary power within your core.

Hand speed & punching power exercise guidelines

3 sets (each arm) 10 repetitions Rest = 1 minute

So there you have it. Five easy-to-implement exercises for hand speed and punching power. Give them a try and you should see noticeable hand speed and punching power improvements within only a few weeks.

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Creatine and Teenagers

Creatine and Teenagers
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Creatine and Teenagers

Continually in the news people see the questions about creatine and a teenager. Especially in high school sports where in some cases the supplement has been banned. But if you have read the creatine article entitled "Creatine: What is it?" you will certainly know it's not banned because it's an illegal or dangerous supplement.

Creatine and Teenagers

In fact, the best general article to read when it comes to creatine side effects is The Truth About Creatine Side Effects. You'll certainly understand when you read that creatine article that in general, the side effects of this supplement are minor and usually related to stomach discomfort. This rule applies to "individuals" in general. But I'm getting ahead of myself...

Creatine and Teenagers
Creatine and Teenagers

Creatine is not a steroid. Creatine is a naturally occurring substance is generally safe for men, women and teenagers.

Before the teenagers (under 18 crowd) start cheering I'm actually going to state the opposite even though in my own non-medical opinion I feel there's no peer research to show any negative side effects.

Creatine and teenagers just don't mix.

Before I get booed off the stage, please bear in mind that in general (men, women, teens) nutrition and training are 97% of the puzzle and supplements are around 3%. With this in mind, taking or not taking creatine as a teenager is literally going to make very little different in the scheme of things. Ask yourself a question if you are under 18 before you roll your eyes.

Can you answer the following questions? (True or False)

*You know how many calories you need a day to reach your goals?

*You know exactly how much protein you need a day?

*You always have a plan when you workout?

*Your workouts are never boring.

*You've never hit a plateau?

*You don't miss a meal?

*You have short, medium and long term goals?

Because 99.99999% of teenagers will answer false to at least one of those questions. Mostly questions 1 and 2.

My point is...

While there's not any scientific research to conclusively prove that creatine and teenager is harmful whatsoever, it's my belief that while you are under 18 and still growing, there's no reason to take any sports supplements unless you can answer true to all of the above questions and are responsible enough to follow directions per the supplement and be mature enough to quit if you experience any creatine side effects that you feel are negative.

There's not a whole lot of good reason to take creatine as a teenager. You'll get far more benefits as an adult when you've had more training experience under your belt and a few more years of solid nutritional fundamentals. The 3% that supplements will make does not outweigh any 'potential' creatine side effects you may experience at such a young age.

And while it's true that science does not prove taking creatine is in any way negative, it's just a common good practice that individuals who are still growing just focus on a solid nutritional diet and not worry about additional ways to gain a small advantage.

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The Scary Truth About Soy Protein and Bodybuilding

The Scary Truth About Soy Protein and Bodybuilding
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The Scary Truth About Soy Protein and Bodybuilding

Inevitably there's a myth that soy protein is horrible for bodybuilding and that if you are any where near serious about working out or building muscle you will stay away from it. In fact, some sites show 'studies' that soy protein and soy products can be detrimental to your health. And while it's true that early claims of soy wonders might not be entirely true, there's also myth that soy protein is bad.

The Scary Truth About Soy Protein and Bodybuilding

First off, there's a concept called the Biological Value Scale that was developed to measure the quality of specific proteins. It basically rates how efficiently your body will use a given protein source. The higher the BV (biological value), the more amino acids and nitrogen your body is retaining from the foods you eat. In sum, it becomes a way to measure the potential for quality muscle growth and strength.

The Scary Truth About Soy Protein and Bodybuilding
The Scary Truth About Soy Protein and Bodybuilding

There was a time when egg whites were at the top of the BV with a score of around 100. Since then, whey proteins have toped out the scales around 106-159 BV. This means that whey protein is better used for quality muscle growth.

But first a warning!

This doesn't mean that all you would utilize is whey protein for all your needs. Many times bodybuilders will use a variety of proteins depending on the BV and the times of day and if they just finished a workout.

Let me explain... Your protein needs in the morning are different then the middle of the day and are different again AFTER a workout and again different before bed.

All this means is that no one protein is the best for any given time. But before I get lost... let me show you the biological value scale in a simple form.

Type of Protein :: Biological Value Rating

Whey: 106-159 Egg: 100 Cow's Milk: 91 Fish: 83 Casein: 80 Beef: 80 Chicken: 79 Soy: 74 Wheat Gluten: 54 Kidney Beans: 49

For all these reasons, you can and should see that soy protein is listed lower. That just means it's not the most anabolic of proteins for optimal muscle growth.

But don't get me wrong...

This doesn't mean you shouldn't eat soy protein if you enjoy it. It simply means that barring any religious beliefs or personal preferences, soy would not be the ideal protein source for enhanced muscle gains. This doesn't mean you cannot have it or that it's bad for you.

In fact, let's continue on with a little example.

John Q. Public 13% body fat 184 lbs 160 lbs of LBM (lean body mass)

For simplification we'll just say that for every LB of LBM (pound of lean body mass) John wants to get 1 g of protein.

John should be consuming 160 g of protein a day.

Here's where the myth and some problems come into play! Read carefully.

If you get a vast amount of your protein from less BV sources then optimal (beans, soy) you will not prime your muscles for optimal anabolic growth. John shouldn't be getting 150+ grams of soy protein a day IF he wants to create the most muscle mass and he has no personal reasons not to use better quality sources.

John also won't be in jeopardy of losing muscle or wasting his efforts if he ingests small quantities of soy proteins because he likes them. Having soy in his cereal is not going to make a difference.

The myth that soy will cause men to produce estrogen is when VAST quantities are ingested. Far beyond what any rational person would want to do on a prolonged basis.

A bodybuilder that has soy will not feel any differences, be any less anabolic then another person who does not consume soy at all.

Fact: A long-term metabolic balance study in young men to assess the nutritional quality of an isolated soy protein and beef proteins (VR Young, A Wayler, C Garza, FH Steinke, E Murray, WM Rand, and NS Scrimshaw) was published in 1984 by the American Journal of Clinical Nutrition. Am. J. Clinical Nutrition, Jan 1984; 39: 8 - 15.

After 84 days of two groups, one totally isolated soy protein and the other on beef proteins, found a conclusion that:

"Body cell mass measurements did not reveal any deterioration in protein nutritional status. These observations confirm the prediction, derived from previous short-term nitrogen balance studies, that the nutritional quality of isolated soy protein is high and that this plant protein can serve as the sole source of essential amino acids and nitrogen for protein maintenance in adults."

So let me summarize and review...

Soy is not the most biological available source for optimal anabolic muscle growth. If you were to finish a workout, you would want to ingest some high quality whey protein vs. soy proteins. However, simply having soy doesn't mean it's bad for bodybuilding unless you are getting a majority of your protein from soy products. Then it's not optimal. You'd also need to ingest quite a bit on a daily basis for any negative effects of soy to manifest (specifically aimed at males in this sentence).

Copyright 2006 Marc David

The Scary Truth About Soy Protein and Bodybuilding
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