The most crucial nutrient for building muscle is protein — or more precisely, the elemental compounds that comprise it: amino acids. Of the 20 dietary amino acids, nine are considered essential because the body cannot produce them on its own; they must be obtained … [Read more...]
The Fat Killing Your Joints by Jerry Brainum 4/26
Anyone with a long history of resistance training will eventually experience musculoskeletal pain or injury. The causes are rarely simple — poor exercise form, programming errors, inadequate recovery, and individual anatomy can all play a role. Among the most … [Read more...]
Think Zinc by Jerry Brainum 12/25
Most people stock their medicine cabinets with vitamin C and B-complex, but minerals like calcium and magnesium deserve equal attention—especially since three-quarters of Americans fail to meet minimum magnesium requirements. The shortfall matters: magnesium deficiency drives … [Read more...]
The Truth about Omega-6 Fatty Acids by Jerry Brainum 4/25
Fat is the most demonized of all nutrients. Most dieticians and other "experts" will tell you that fat is responsible for most cases of obesity and many other health problems, including cardiovascular disease and cancer, the two greatest killers. This makes … [Read more...]
Vegan vs. Omnivore Whole Food Meals: Which is Best for Building Muscle? by Jerry Brainum 4/25
An omnivore is a person or an animal that consumes both plant and animal-based foods. A vegan or vegetarian consumes only plant foods, although several vegetarian nutrition types exist. For example, a strict vegan will only consume plant-based foods without animal food … [Read more...]
Diet and Supplement Secrets of Female Bodybuilders by Jerry Brainum 12/24
Although muscular physiques are usually more associated with men, women can build extensive muscle mass. In my experience of interviewing and writing about countless competitive bodybuilders during my tenure as a magazine writer and editor for major bodybuilding … [Read more...]
Can Vitamins and Minerals Increase Exercise and Sports Performance? by Jerry Brainum 11/24
Most people are reluctant to ingest various food supplements. The common excuse is, "I don't like swallowing pills." Such an attitude is less common among bodybuilders and athletes, who are aware of the importance of optimal nutrition in increasing sports performance … [Read more...]
Another Look at Bodybuilding Peaking Techniques by Jerry Brainum 7/24
Long-time subscribers of Applied Metabolics know that I've written about bodybuilding peaking techniques a few times. This has involved various bodybuilding competitions ranging from elite professional bodybuilding competitors to the newer categories, such as Men's physique … [Read more...]
Bulking and Cutting: Vegans vs.Omnivores by Jerry Brainum 6/24
In the past, vegetarianism was considered a type of fad style of eating, relegated to those who were considered "weirdos." But more recently, vegan diets have come into vogue because of various health benefits attributed to vegan eating styles. This notion is bolstered by … [Read more...]
Why Do Some Supplements Work While Others Don’t? by Jerry Brainum 3/24
If you were to ask most doctors about food supplements, they would suggest avoiding them. Instead, they say you should only obtain all essential nutrients from food sources. And the best way to do that is by consuming what's known as a "balanced diet." The major … [Read more...]