Muscle Talk
Jaime Filer
Jaime Filer graduated with a kinesiology degree from York University, where she was a varsity athlete. She’s also a former competitive bodybuilder who competed in drug-tested events throughout North America. If something new is trending in fitness, chances are Jaime’s already tried it!
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Nutrition Zone
GINGER REDUCES MUSCLE PAIN AFTER EXERCISES
Up until recently, the anti-inflammatory effects of ginger had only ever been studied in rats. Researchers were determined to prove its efficacy in humans too, so they designed a study to demonstrate that it can reduce post-workout muscle soreness. They had subjects consume 2 grams of either raw or heat-treated ginger for 11 days straight, then perform eccentric exercise (18 eccentric biceps curls) to try to induce pain and inflammation in the muscle. The results were that those subjects in the ginger-consumption groups (versus the placebo group) reported moderate to large pain/inflammation reduction 24 hours after the eccentric exercise.
Eat Nuts to Live Longer
A longitudinal study (over the course of approximately 30 years) done by researchers at Harvard found that people who ate peanuts and other nuts reduced their mortality risk by 20 percent. These results were based on decreasing risk of cancer, cardiovascular disease, respiratory disease, infectious disease, kidney diseases, and “all-cause” mortality. The biggest improvements were demonstrated in people who ate nuts two to four times a week. These results are not to say that peanuts can prevent you from getting any of these illnesses, but there’s deinitely an association between life expectancy increase and nut consumption.
MEAT INSTEAD OF WHEY POST-WORKOUT
Every bodybuilder and their mother has been advised (or should be advised) to take whey after weight training. For some people, however, whey is too expensive, or maybe too hard to find. If that’s the case, researchers from Canada have a solution for you—meat. In an experiment, they gave men 170 grams of fried, minced meat (about 36 grams of protein) after a leg workout. They noticed that four hours after the workout, their concentration of essential amino acids and branched-chain amino acids continued to rise. The meat protein stimulated muscle fibre production in both the trained and the untrained leg.
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