Friday, July 31, 2015

Muscle Growth and Estrogen by Jerry Brainum

Estrogen is often called a “female hormone,” which is a misnomer, as this steroid hormone is also produced in the male body. It’s also true that women produce far greater amounts of estrogen than men, just as men produce about 10 times more testosterone than women.

Men’s greater testosterone levels are often cited as the reason that they are able to build more muscle than women. Recent studies, however, show that despite the negligible amounts of testosterone they produce while weight training, women are able to make similar muscle gains to men’s. That relates more to the fact that anabolic hormones produced during exercise don’t have as great an effect on muscle growth as was previously realized. Think about that the next time you read an article about the best ways to boost anabolic hormones during training.

If men’s bodies produce estrogen, what is the purpose? After all, nature is not known to be profligate in its actions; everything it does, it does for a reason. Although the precise functions of estrogen in men aren’t entirely clear, it appears to play a role in the maturation and development of sperm, which means that estrogen may effect male fertility.

Estrogen is vital to bone development in women, and a lack of it in older women often results in osteoporosis, a bone-thinning disease. Some scientists suggest that estrogen may play a similar role in men. Men deficient in testosterone are also subject to osteoporosis, although it’s not as common in men as in women, and when it does occur, it usually strikes in the spine.

Men are often advised not to take supplements or drugs that lower estrogen for extended times because of possible adverse affects on the cardiovascular system. That’s based on the established cardiovascular protection offered by estrogen to women. Younger women rarely suffer from heart attacks or strokes, and the reason is attributed to their higher estrogen levels. Estrogen offers cardiovascular protection in several ways. For one thing, it aides the synthesis and release of nitric oxide.

NO maintains vascular flexibility, which is important because stiff blood vessels are linked to atherosclerosis and high blood pressure. Estrogen also acts as a potent antioxidant, preventing the oxidation of low-density-lipoprotein cholesterol, which is the cornerstone of cardiovascular disease. At the same time, estrogen boosts levels of protective high-density-lipoprotein cholesterol. It is no coincidence that cardiovascular disease is higher in older women, who produce less estrogen.

On the other hand, according to a preliminary study released at the annual meeting of the Heart Rhythm Society in May 2013, having elevated blood estrogen is related to sudden cardiac death in both men and women. Sudden cardiac death occurs when the heart suddenly stops beating, known as cardiac arrest. Each year, more than 350,000 people in the United States die this way.

The study looked at people in Portland, Oregon, who either had died from sudden cardiac death or had suffered coronary artery disease. Tests done of the subject’s blood plasma at the time of death showed a similar proportion of the usual cardiovascular risk factors, such as high blood pressure, elevated cholesterol, obesity and diabetes, but the men had lowered testosterone along with elevated estrogen. In women, both testosterone and estrogen were elevated.

Those who died from sudden cardiac death showed higher estrogen levels than those who didn’t die but had coronary artery disease. Both the man and women who died showed elevated estrogen. Although this research doesn’t prove a cause-and-effect association between sudden cardiac death and elevated estrogen, it does suggest that estrogen, when elevated, produces a paradoxical reverse effect—a negative effect on heart function.

Estrogen is a dirty word to bodybuilders. The hormone is associated with greater amounts of muscle-definition-obscuring subcutaneous bodyfat and water retention. Male bodybuilders who use certain anabolic steroids that convert into estrogen can acquire a female-type breast development called gynecomastia. To prevent that and other estrogen-related effects, they often resort to using drugs that either interfere with estrogen, locking onto cellular receptors, like Nolvadex, or drugs that inhibit the enzymes that convert androgens into estrogen, known as aromatase blockers. Some bodybuilders are so fearful of estrogen that they stay on these anti-estrogen drugs year-round, believing that they are benign.

Many bodybuilders aren’t aware of the important role that estrogen plays in training and muscle growth. Women show less muscle damage when they exercise, an effect attributed to estrogen, which acts as an anti-inflammatory during exercise. Women also burn greater amounts of fat when they exercise than men, although it isn’t as apparent simply because most women have higher bodyfat levels than men. The reason is that women secrete greater amounts of growth hormone, which mobilizes fat. On the other hand, women also don’t respond to techniques such as carbohydrate loading, also thought to be due to their higher estrogen.

For years bodybuilders have been told that you need a certain amount of estrogen to maintain androgen cell receptors, which interact with testosterone to produce anabolic effects in muscle. Recent studies, however, show that estrogens may play an even more direct role in muscle hypertrophy, or growth. A 2012 study with rats explains why.1

There are two types of estrogen cell receptors (some suggest there are three), estrogen receptor-A and estrogen receptor-B. ER-A is predominant in reproductive organs, such as the uterus and breasts, but is also found in the heart, liver and kidneys, as well as the prostate gland. ER-B is found in the vascular lining, where it boosts NO, and gastrointestinal tract. Both receptors exist in the skeletal muscle of both sexes, but they have differing effects. For example, stimulation of ER-A by estrogen promotes changes in the prostate gland that are linked to prostate cancer (ironically, it is more potent than testosterone in that effect), but activation of ER-B in the prostate blocks the negative effects of ER-A, thereby helping prevent prostate cancer. Natural substances that activate ER-B, but not ER-A, such as genistein from soy, can offer some protection against it as well.

In the recent study, rats whose ovaries had been removed (so no estrogen is produced) were paired with other rats that were selectively bred not to have either ER-B or ER-A estrogen receptors. All the rats were then purposely injured with a substance that attacks muscle. Some of the rats without ovaries were also given genistein from soy and synthetic chemicals that selectively interact with either ER-B or ER-A receptors. Other of the rats without ovaries didn’t get those substances but did receive the muscle toxin. As expected, the latter rats showed greater amounts of substances linked to muscle injury, but those given the estrogen-stimulating compounds got some protection, including lesser amounts of muscle damage enzymes and reduced levels of inflammatory chemicals linked to muscle injury.

One such particular chemical, called tissue necrosis-factor-A is associated with catabolic effects in muscle and rises with age in humans. Some suggest that TNF-A is the primary arbiter of muscle loss with age, known as sarcopenia. Treatments with estrogen itself and the substance that specifically interacts with ER-B led to increases in myogenic substances aid the activity of satellite cells, the muscle stem cells that are involved in muscle repair and growth. As such, activating ER-B selectively appears to encourage muscle growth.

The researchers also tested the effects of estrogen on muscle growth in male rats. Once again, specific stimulation of ER-B, but not ER-A, triggered muscle growth in the males. It was traced to a strong induction of intramuscular IGF-1, long known to promote satellite cell activity in muscle and considered the primary anabolic hormone produced during exercise that stimulates muscle growth. The authors noted that this estrogen-related effect worked in tandem with testosterone, acting as an additive to testosterone in stimulating muscle growth. That confirms previous findings that estrogen is involved in promoting the activity of intramuscular IGF-1, and it may explain why women show less damage after exercise to men.

This animal-based study shows that selective activation of ER-B is involved in muscle growth—promoting less inflammation while boosting anti-inflammatory mechanisms that speed muscle recuperation after injury, including the injury associated with intense exercise. Activation of ER-B also boosts satellite cell activation and increases the effect of testosterone in that area as well. The question is how to use this information in your workouts and diet.

First, understand that this is an animal study, so it may not be completely replicable in humans. Even so, all the aspects studied do also occur in human muscle, so it is likely that the effects do apply to human physiology. Second, the fact that estrogen appears to be vital for muscle repair and regeneration calls into question overenthusiastic efforts to lower perceived high estrogen levels in men. Taking estrogen too low—as would occur with estrogen-lowering drugs or chronic use of supplements touted to lower estrogen—would be working against yourself in terms of muscle gains.

The best natural way to control elevated estrogen is to keep your bodyfat low. Higher bodyfat means greater activity of aromatase, the enzyme that converts androgens into estrogen. Another way to control estrogen safely is to eat generous amounts of cruciferous vegetables, such as broccoli, brussels sprouts, cabbage and kale, among others. Eating those foods converts the dangerous form of estrogen to a form that is benign, but you still get the benefits of estrogen for health and muscle growth. Consuming soy is a bit of a slippery slope, since it involves a U-shaped curve. Too much can interfere with testosterone and produce an estrogenic effect in men, but small-to-moderate amounts do no harm, and as noted, genistein, an isoflavone found in soy, is a specific activator of the ER-B receptors associated with promoting muscle growth and repair. About 25 grams a day of soy protein would be sufficient.

Editor’s note: Jerry Brainum has been an exercise and nutrition researcher and journalist for more than 25 years. He’s worked with pro bodybuilders as well as many Olympic and professional athletes. To get his new e-book, Natural Anabolics—Nutrients, Compounds and Supplements That Can Accelerate Muscle Growth Without Drugs, visit www.JerryBrainum.com.   IM

1 Velders, M., et al. (2012). Selective estrogen receptor-B activation stimulates skeletal muscle growth and regeneration. FASEB J. 26;1909-1920.


©,2015 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Wednesday, July 22, 2015

Smart drugs and nutrients Video by Jerry Brainum


Jerry Brainum reveals the truth about smart drugs and nutrients.For in depth, evidence-based information about nutrition, exercise science, anti-aging, ergogenic aids, fat-loss, hormonal therapy and other topics, subscribe now to Applied Metabolics Newsletter at: www.appliedmetabolics.com.

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©,2015 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Sunday, July 19, 2015

Whey: Can It Prevent Obesity and Diabetes? by Jerry Brainum

Some bodybuilders never use protein supplements, preferring instead to get all their protein from food sources, such as meat, fish and eggs. Their view is backed by most mainstream dietitians, who note that it’s not difficult to get all the protein you need to build muscle just from eating food.

In fact, most people eat more protein than they need. Since protein contains four calories per gram—the same as carbohydrate—it’s possible for those who are sedentary to gain some bodyfat by eating large amounts of protein, especially if they also eat too much fat and carbohydrate. That scenario is unlikely in those who are physically active. Their excess protein is oxidized in the liver, with the nitrogen portion converted into urea and then excreted through the kidneys.

So no one argues that it’s easy to get enough protein from various high-protein foods, but does that mean that additional supplements aren’t necessary? For one thing, most protein foods also contain appreciable amounts of either fat and/or carbohydrate. That is a concern for those seeking to lose bodyfat, since every calorie does count—contrary to what some so-called experts say. With concentrated protein supplements you get a source of high protein minus the excess calories. In addition, some people either won’t or can’t eat several high-protein meals a day. Having a source of protein that they can eat on the go is not just a convenience, it’s a necessity.

In recent years milk proteins have been shown to rate the highest in biological value over other sources, such as meat, soy and even eggs. The two primary proteins in milk are casein, which accounts for 80 percent of milk protein, and whey, which is the remaining 20 percent.

Anyone who has kept up with the research on milk protein knows that the two have different absorption properties. Whey is rapidly absorbed, since it stays in solution during the digestive process. Whey uptake peaks at about 60 minutes after ingestion and then declines to baseline after about 90 minutes. The advantage is that the rapid absorption also favors a speedy release of essential amino acids into the blood and muscle, which encourages muscle protein synthesis, the cornerstone of muscle growth.

In contrast, casein curdles in the stomach after you eat it. It looks like cottage cheese, which is mostly casein. The curdling effect favors a more sustained release of aminos over a period of up to seven hours. Initial research that compared whey and casein found that the rapid uptake and release of essential aminos from whey more reliably stimulated muscle protein synthesis, while the slow release of casein promoted a steady trickle into the blood over a longer time, which favored a blunting of muscle catabolism, or breakdown.

It’s not hard to understand how the properties of the two milk proteins significantly benefit bodybuilding trainees; however, there’s far more to milk protein than being a superior source of amino acids. Research shows that besides casein and whey, there are smaller proteins, known as bioactive peptides, in milk that may provide amazing health benefits. I say may because the research is still in its infancy, and all the data haven’t been collected yet.

The scientific method decrees that a finding must be replicated numerous times and under varied conditions before it’s officially accepted as fact. Thus far, most of the research on milk bioactive peptides has involved animals. The good news is that the same mechanisms that allow them to produce their beneficial effects in animals also exist in the human body.

Bioactive peptides are small chains of amino acids linked in a specific formation. While casein contains some, whey is a powerhouse source. Just a day before I wrote this a new study found that one of those peptides has potent protective effects against cancer. Earlier studies showed that because of whey’s high content of the amino acid cysteine, it can be a precursor of glutathione, a major antioxidant in the body. A form of whey is used to prevent the loss of lean mass in cancer patients and those afflicted with HIV.

More pertinent to bodybuilders is the effect of whey on body composition. The process of digesting and absorbing proteins is energy intensive; that is, it uses calories. In fact, it uses more calories to digest and absorb proteins than either fats or carbs. Calories not used in power movement or muscle function are diverted to heat production, a process known as thermogenesis. That term may be familiar to those who use various “fat-burning” supplements, since nearly all of them work by promoting a thermogenic effect: converting fat calories into heat.

Compared to other proteins, such as casein and soy, whey has a greater thermogenic effect, which is attributed to the rapid protein synthesis it triggers, as mentioned above. The rate of protein synthesis produced by whey is twice that of casein, again because of whey’s rapid release of amino acids. The branched-chain amino acid leucine is considered the key amino in muscle protein synthesis, and whey contains 50 to 75 percent more leucine than other protein sources.

Whey may also aid fat loss through its effect on insulin. Many people are confused about insulin. Some worry that it can trigger excess fat production in the presence of excess calories, especially from carbohydrates, but insulin has other properties that are beneficial. It’s also required for cellular uptake of glucose, the elemental form of sugar in the blood. Without proper insulin function, you would have diabetes. Also on the plus side, insulin is known to favor amino acid uptake in muscle and prevent catabolism. In addition, it stimulates the activity of enzymes that produce glycogen from carbs and other sources. Glycogen is required for full muscle recovery after training and also powers anaerobic training, which includes bodybuilding workouts.

Milk protein is a potent stimulus for insulin release, but it’s not a bad thing. The release is within physiological limits and so does not encourage bodyfat synthesis. One study found that only 20 grams of whey protein stimulated enough insulin release to significantly lower elevated blood glucose. In another involving diabetics—who lack proper insulin activity—the subject were fed meals high in rapidly absorbed and digested carbohydrates, but some also got whey at the same meal. Adding whey to the carb meal led to a 57 percent greater insulin release and a smaller drop in glucose after the meal.

Although it isn’t precisely known how whey favors an insulin release, its amino acid content, particularly the high leucine mentioned above, is a chief suspect. Leucine alone is known to stimulate insulin release in the pancreas through at least two mechanisms, one of which involves a metabolite of leucine.

More recent research shows that whey also affects insulin release by promoting the release of gut peptides known as “incretins.” In one study, consuming a whey drink stimulated an 80 percent greater release of gastric inhibitory peptide, which itself encourages insulin release. Whey also promotes the release of another gut peptide called glucagon-like peptide-1 that encourages insulin release and has the side benefit of curtailing appetite. That may explain how whey helps suppress appetite during a diet. Both of the peptides are degraded in the gut via an enzyme that is blunted by whey protein. Recently, a few drugs that treat diabetes were released, all of which block the same enzyme. Unlike whey, however, the drugs are linked to pancreatitis, an inflammation of the pancreas, as well as possible pancreatic cancer, the most deadly cancer of all.

In relation to appetite, it’s once again the fast amino release induced by whey that produces an appetite-suppressive effect. Studies with animals show that leucine can rapidly enter the brain, where it induces appetite suppression. The mechanism is thought to involve a blunting of the release of appetite-stimulating peptides in the brain. The release of insulin induced by whey also potently depresses appetite, mostly because whey blunts the release of ghrelin, a protein that is the most potent appetite-stimulating substance in the body. Ghrelin rises a few hours after a meal and produces intense hunger sensations. It’s not hard to understand how controlling it would aid dieting efforts.

So the combination of a controlled insulin release, the stimulation of gut peptides that promote insulin and the blunting of proteins in the brain that trigger appetite make whey a valuable asset if you’re looking to build muscle and lose excess bodyfat.

—Jerry Brainum



©,2015 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

Please share this article with your friends on facebook