| Q&As: Ask the Nutritionist (Last updated: 25 Aug 2006) If you have a question on supplement, nutrition or training to ask, email to questions@ultimatesg.com |
| Q) How do I train on a trip where there is no gym in the hotel where I am staying? A) Some people may opt to train excessively on the few days before leaving, but this may make you very tired on the trip. If you have to train in the hotel room, I will suggest you doing feet elevated push up, some hotel rooms may have a piece of wood above the door where you can perform pull ups, weight-free high rep squats, crunches, lying leg raise, side laterals with whatever weighted items you can find in the room like a phone book, on legged calve raise. You will need to do higher reps with minimal rest between sets Q) Why did people restrict carbo to lose body fat, what is the science behind it? My dietitian friend think that it does not make sense, why are so many people doing it? What do you think? A) I think restricting carbo will prevent glycogen in muscles from being 100% replenish or at least slow down that. This make some sense as fat synthesis cannot occur when muscle and liver glycogen is not 100% replenished. On the other hand, muscle growth cannot go to optimum level when glycogen is not 100% replenished. This is one reason why it is so hard to grow muscles while losing body fat. In general, the people who have greater success with very low carb diet are the ones who are drug-assisted. Hence for those who train naturally, it does not make sense to go on very low carb diet as their muscle growth will come to a stop and they will overtrain very easily. Q) How do I make the secret "broccoli" health juice you were talking about in X forum? A) Just use a blender with a strainer or a juice extractor . Put in 300g of broccoli and extract the juice out. Broccoli is highly valued for its high nutrients content and its anti-cancer effect. Q) I am taking a type of carbo supplement with natural grape skin extract, the colour is very purple, is there any health benefit? A) It could have. But you should be better off taking dark grape juice available from supermarket. Dark grape just should be more economical and offers better health benefits since it is more natural. there is also a relatively new "purple" supplement in the market made from mangosteen skin extract which I do not think will be popular. Q) I have been doing heavy squats for years and the growth seems to be mainly on the glutes and I get little growth on the quads. Does that mean I am not suited to do squats? A) It may be due to your bone structure that you tend to bend over too much when squatting. There are several ways you can bent over less when squatting to tax your quads more to create more growth. 1) by placing a piece of wood on you heels when squatting. 2) by doing barbell hack squat. 3) by using a device sold here called Manta Ray which allow you to place the bar higher on your neck to get your quads more involved in squatting. Q) I heard that doing weight training too young especially doing heavy squat will stunt height, is that true? A) I personally do not believe that is the case. Based on what I have read and observed, certain bodybuilders may not have reached their genetic max in height because they choose to take certain steroids before they reached their maximum height limit. Certain steroids can be converted to estrogenic compounds which hinder the growth of bones prematurely. Q) I heard that wearing a belt to train will lead to injuries, is that true? A) From a bodybuilding sense, wearing a belt will minimise waist size. The smaller your waist, the bigger your shoulders will appear. Bodybuilding is all about proportion. If that injury from wearing a belt is your worry, only tighten the belt during your heaviest sets. The reason why a training belt may lead to injury is because you did your heaviest lift with the belt. So at times when you are not wearing your belt and try to lift heavy things, you may have "weak points" that may get injured. You will just need to be careful about this. Wearing a belt during training will help you to keep that impressive V-shaped taper as the smaller your waist is, the wider your shoulder will appear, bodybuilding is about creating a visual illusion. Same as wearing wraps when performing squat, for certain bodybuilders, they are blessed with small knee joints which made they legs development look very impressive. But they knees may not be able to withstand very heavy squats, so knee wraps may be the solutions for them to lift heavy to develop their quads fully. Q) You claim that the whey you sell is instanised, why is it when I mixed it in a shaker, there are still some clumps? A) I just tested each of the following products, Whey Matrix (cookie n cream), Complete Whey Power (strawberry), Micellar Matrix (chocolate)and MX Pro40 (chocolate). They all mixes complete in cold water when I add them to a half-filled shaker. The trick is to have enough space in the shaker for the water to create a bigger impact, the powder will mix completely. Same theory when you mix with a spoon, just add half of the capacity to a tall glass ( I recommend 400-500ml), then add a scoop of the powder, stir for a while and the powder will mix completely. Q) I am your regular customer XX(name omitted), I need to bring protein powder with me during a 3 days vacation, why didn't you have MRP packet in stock? A) We hear you. We will bring in some Pro42 MRP pack in the next shipment. In the mean time, we would like to offer you some solution. I usually pack my own "protein packets" using small plastic bags. I place 1 scoop in each bag and tied the bag tightly with a rubber band. I can then use a pack when I need fast and clean protein during my trip. Many customers actually bring Oh Yeah bars when on a trip should they need an instant delicious protein snack when they craved for one. Q) Which are the most effective fat burner in the market? A) Over the counter, something with Green Tea Extract and Caffeine will be the most efficient. As for the rest you will need to be disciplined to exercise intensely for at least 5 time a week and control your fat and carbohydrate intake to get lean. Q) What are the best staple food for bodybuilding? A) I recommend lean meat, eggs, skimmed milk, broccoli, green leafy vegetables, apples, oranges, bananas, juices (in control amount), pasta, oats. Q) Why isn't there Durian or Lychee flavored Whey. They will taste real delicious, can you bring them to the market? A) I will fully agree that Durian Whey or even Lychee Whey will taste delicious. Unfortunately, these flavours are too complicated to duplicate fully and naturally extract of these flavours will cost too much and not be not be strong enough gram for gram. For the time being before more desirable flavour technology are developed, you may wish to use Lychee syrup or blend durian flesh and add them to your Whey to get your desired special Whey flavours. Q) What is your opinion on Colostrum-enhanced Whey? A) Colostrum has various benefits in the body if they are able to be absorbed without being broken down. Unfortunately colostrum can only be absorbed without being broken down in babies. In an adult's body there is no doubt that colostrum will be broken down by the acid in the stomach before they can exert any of their benefits. So basically the bottom line is, colostrum-enhanced protein powder or if you hear growth-factor this and that powders are not worth the price you pay for as there is no additional benefit at all. Q) Will Nitrite oxide (NO) supplements help in my muscle building effort? Shall I add it to my stack? A) Not in my opinion. Nitrite Oxide (NO) supplement is a class of supplement usually using amino acid, Arginine as the base ingredient. The claim that NO supplement will cause increase diameter of blood vessels to improve nutrients transfer into muscle cells is a myth. Increase in the feeling of pump due to increase in blood volume (in many cases due to steroids usage) is a by-effect but linking the feeling of pump to NO supplement and hence labeling NO as effect is purely a marketing gimmick without any scientific support whatsoever. Q) CEE (Creatine Ester) versus Creatine Monohydrate (CM) which is more effective? A) Gram for gram is gonna to be Creatine Monohydrate (CM) for sure. Hundreds and hundreds of unbiasedm peer-reviewed scientific papers and extensive research cannot be wrong. Many are concern with the water retention of CM. The fact that CM can make it into the muscles and draw water into the muscle cells just show how well-absorb it is by the body = no bioavailability problem. If there is no bioavailability problem, then there is no need for CEE which was supposingly created to overcome the "poor bioavailability" of CM. In fact, I believe the lesser water retention effect of CEE is due to less net Creatine in the dose. If taken enough of CEE to get equal dose of Creatine in 5g of CM, there will be the same degree of water retention effect as CM. Those who want the same effect from CM like the CEE they are taking now may wish to take just 1/2 the dose and they can very well get the same effect as a fraction of the cost they are paying for CEE. |
Above (Product X): Whey not
instanised properly. Float on top
after being added.
instanised properly. Float on top
after being added.
Above (Product X): After stirring
for 30 seconds vigorously in
125mL of room temperature
water. Lots of undissolved
clumps and globs....
for 30 seconds vigorously in
125mL of room temperature
water. Lots of undissolved
clumps and globs....
Compare this with
Below: ISS
Research....
Complete Whey
Below: ISS
Research....
Complete Whey
Above (ISS Research Complete
Whey): After stirring for just 5-10
seconds vigorously in 125mL of
room temperature water. No
clumps, no globs, completely
dissolved! Super smooth! Full
details below.
Whey): After stirring for just 5-10
seconds vigorously in 125mL of
room temperature water. No
clumps, no globs, completely
dissolved! Super smooth! Full
details below.
| You gonna say "Oh Yeah!" |
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