|Q&As: Ask the Nutritionist (Last updated: 29 Nov 2006)
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|Q) I do not have a lot of time to train, can I still start the
A) As long as you can commit to training about half an
hour, three times a week. You can do this at home by
purchasing an adjustable rack, a sturdy bench and a
set of 50kg barbell and dumbbell sets to begin with.
Do one warm up set and three work sets of each of
these exercises, 8-10 reps each set. Bench Press,
Squat, barbell row, Shoulder Press, Barbell Curl, Side
Dumbbell Lateral, One Legged Calve Raise, Lying
Leg raise/Sit ups (alternate between workouts, 15-30
reps per set). Rest for 40 secs to 1 minute between
Q) I find that I often experience low energy level during
my training session, I train at my home late at night,
could it be because our energy level is not at its
highest at this time?
A) Our body is capable of peaking at almost any time
of the day as long as you usually train at around the
same time. If you look at champion bodybuilders'
training time, you will find that they may not all train in
the morning etc. Bill Pearl start his training at 4am
every morning! And there are some who train late at
night like you. If I were you, I will look into my eating,
lifestyle and rest pattern. Try to make sure you eat
wholesome and nutritious meals at least 4 times a
day. You may like to add 2 scoops of Gainer Matrix 1
hour before training to improve your energy level if
necessary. Make sure that you are getting at least 7
hours of quality sleep each night. Also ensure that you
are not engaging in too many other physical activities
that will "drain" up the energy you need for training.
Q) Is there such a thing as the best stance for squat?
A) Most bodybuilders prefer to use a narrow stance,
something as width as the shoulder with their toes
point slightly outwards. This position enhances
quadriceps development in squatting. Bodybuilders
will also benefit by squatting on an upright position
which target the quads rather than overdevelop the
glutes. The use of a cheap device, Manta Ray will
helps one to achieve this.
Q) How does a Creatine product called cell-X
compare to Creatine Monohydrate? The label says it
is more than 100% more effective than Creatine
A) The "enhanced" creatine product you talk about is
basically sugar plus Creatine Monohydrate in a ratio
of 1g to 10g. The same effect can be achieved by
taking Creatine Monohydrate with a sugar drink or
with a meal containing carbohydrates. I have no ideal
where the more than 100% effectiveness figure is
derived scientifically. You may wish to check with the
manufacturer on that.
Q) My friend recommends that taking collagen can
improve my skin texture and reduce wrinkle. What is
A) I do not believe this claim is for real. But if you really
insist on trying, go to the supermarket and get some
gelatin powder. These are very high in collagen and
try it out yourself instead of buying those collagen
supplements that are way over priced. And for your
info, liquid amino acid supplements are also
Q) I saw a Ginkgo supplement that is 2500mg per
tablet, that is more than 41 times stronger than what
you are selling. How can potency of Ginkgo vary so
much? Is it too strong to take one of this 2500mg
tablet a day?
A) This 2500mg tablet is labelled such that it was
actually equivalent to 2500mg of Ginkgo leave per
tablet. Since it is a 50 to 1 extract, meaning the Ginkgo
leaves are concentrated from 50 parts to 1 part, it is
actually a 50mg standardised Ginkgo tablet.
Therefore the 60mg standardised capsule that my
online store carry is actually equivalent to 3000mg
tablet if I wish to label it that way which I will not, as it
will be very misleading to the consumers.
Q) I train for power 3-4 times a week using methods
that extend way beyond normal failure. These
includes forced reps, negatives. I did only low sets
and low reps ranging from 2-5 reps. I fall sick easily
and constantly experience flu-like symptoms and
cough. What supplements can I take to improve my
A) Training like what you are doing tax your central
nervous system (CNS) greatly. As a result, your
immunity is weakened. I suggest you back off with
these training beyond failure methods and use them
only maybe once a month. You should also benefit
with more volume in your training. For supplements,
be sure to take DHA Max to boost your CNS, which will
in term boost your immunity that stemmed from highly
Q) Do you think of desiccated liver pills since it is a
popular supplement in the golden age you talk about?
A) I will not recommend anyone to take them
nowadays since there are better supplements as we
have advanced a lot. Liver is the major detoxification
organ in mammals. Taking liver pills will be like
taking badly contaminated amino acids tablets.
Q) Do you think phosphatidylserine supplement is
worth trying? (to build more muscles)
A) They may exert some interesting effects on
anti-catabolism. But at the high price tag, it may not be
justifiable at the moment. You will need 800mg a day
to get good effects based on the research and there
is just not too many research on this at the moment.
Q) I just bought a whey product that have a very raw
smell, I find it strange and unbearable.
A) Due to the processing method, some whey
products have such taste and smell characteristics
that may not be acceptable to certain consumers.
They are not spoiled as long as they are kept under
good conditions and are still before the expiry date.
Q) Have you heard of a supplement called Green-
Lipped muscle? It is supposed to be good for the
A) I believe your are talking about a supplement called
Green-lipped Mussel not muscle. It is a mussel from
New Zealand that may have some therapeutic effect
on joints because it contains a relatively small
amount of glucosamine compare to pure
Glucosamine supplements. Similar items will be
shark cartilage and sea cucumber. If you are looking
for a good joint supplement, you should be using a
pure glucosamine supplement.
Q) I read that taking contaminated Creatine may be
harmful to our health. How do Creatine products get
A) First of all Creatine Monohydrate is the Creatine
form with the most research by the genuine scientific
field and other forms with zero research. If you are
serious about getting results, this should be the form
you are using.
Coming back to the purity issue. The most recent
analysis, shows that Creatine in the USA market can
contain as much as 3.5% impurities, some of which
are potentially harmful to health. The surveillance test
also indicates that Creatine from Germany made by a
patented process is best as it has impurities well
under control to trace amount as the patented
process allows full reactions of the raw materials.
USA-made Creatine have impurities level ranging
from good to very bad. China-made Creatine fare the
worst in the test, all have impurities level way on the
very high side.
Q) Why is Melatonin as anti-oxidant (A-O)?
A) Melatonin is a hormone that govern our biological
clock. Its level in our body coincide with our 24 hours
sleeping or active pattern. Melatonin itself exert strong
A-O properties, it is an A-O produce by our body
together with another examples like glutathione and
SOD (Super Oxide Dismutase). I believe deep sleep
which increase Melatonin production in the body exert
an anti-aging effect. And melatonin supplement
should be only when you need them as their
effectiveness tend to weaken with continuous usage.
Q) Which products are you using now?.
A) Inner Armour Instanised Whey, Super Complete
Vitamin Pak, Max DHA and Creatine Power.
Q) Is drinking milk good or bad? I read some bad
press about it? I am taking about 1 liter every day.
A) Other than milk allergies and lactose intolerance
drinking milk should be fine. Most of the bad press
about dairy milk cannot be substantiated. If you ask
any main stream Nutritionists or Dietitian, they will tell
you that milk is one of the best source of Calcium.
There is probably no problem drinking half to 1liter
Q) Can I gain weight taking Gainer Matrix without
A) Taking gainers without resistance training is not
only unhealthy but it will also be a lot less effective.
You will gain more fat mass than lean mass.
Resistance training promote nitrogen retention and
Gainer Matrix will a steady influx of nitrogen into your
bloodstream and promote an ideal insulin response
to shuttle glucose and amino acids into the muscle
cells. Stacking it with Creatine Power and intensive
weight training 3-4 times a week one can gain up to
2-4kg of mostly lean mass a month.
Q) I am thinking of taking product X (something that
contain green food and blue algae) to help my
recovery as its website claim, is it good?
A) This product is a so called "body cleansing"
product that contains concentrated dehydrated fruits
and vegetable juice together with some spirulina, aka
blue algae. Although the growth efficacy of algae was
once thought to be the solution to our planet protein
shortage, it also contains large quantity of
substances that has potential to raise uric acid levels
in the body to cause gout. One should just take highly
coloured fruits and vegetable and give this product a
Q) Which is better steaming or boiling food?
A) Steaming results in lesser loss in vitamins
compare to boiling because the food cooked is not in
contact with the boiling water. Microwave is a
comparable way of cooking in term of nutrients
~ Amino 2200
~ German Creatine
~ Ginkgo Biloba
~ Silymarin (Milk Thistle)
Hi Grade-Fish Oils
~ Pharmaceutical DHA
~ Pharmaceutical Fish Oil
~ Gainer Matrix
~ Oh YEAH Bar
~ Micellar Matrix
~ Whey Pure Instanised 6lber
~ Whey Complete
~ Whey Matrix
~ Multi Pack
~ Iron-Free Multi-Vit
~ Vitamin C Ascorbate Tab
~ Vitamin C Powder
~ Vitamin E Natural
~ Green Tea Extract
~ ISS German Shaker
~ Psyllium Husk