Anabolic Protein Limits

Jerry Brainum

Anabolic Protein Limits

An unwritten rule of bodybuilding nutrition is that you should limit protein to no more than 30 grams per meal. So if a 200-pound bodybuilder should ideally get 1.7 grams of protein per kilogram (2.2 pounds) of bodyweight, that amounts to a suggested daily protein intake of 153 grams. In reality, most bodybuilders who weigh 200 pounds get considerably more than that. The recommendation is based on research that monitored protein use and absorption in a weight-training population. Despite that, you hear and read about champion bodybuilders who take in 300 grams or more protein a day.

Cough Cure

Becky Holman

Cough Cure

According to the December 08 Prevention, researchers found that a bit of dark chocolate can stop a persistent cough better than codeine. The active cough-suppressing ingredient in dark chocolate is theobromine. Two teaspoons of honey has also been shown to be an effective cough suppressant.

Another Look at Elbow Pain

Joseph M. Horrigan

Another Look at Elbow Pain

I have written in the past about elbow problems associated with weight training. Topics included elbow pain with triceps training, preacher curl precautions, brachioradialis strains and general wear and tear. Another common problem is known as ulnar neuropathy.

The nerves from the neck form a bundle, or plexus, that travels down the arm and separates into individual nerves. One of them is called the ulnar nerve. It passes down the inner upper arm and continues behind the elbow in a very confined space known as the cubital tunnel. The nerve then travels down the inner forearm to the little finger and ring finger. If you hold your hand in front of you with the palm facing up, the ulnar nerve supplies sensation from the inner elbow down to the 4th and 5th fingers. Once the sensory portion of that nerve is inflamed, you can experience numbness or tingling in the area, known as the ulnar distribution.

Effective Back Training The LATS

Dustin Parsons

Effective Back Training 

Back work has long been an area of controversy in strength training. Questions about lat development are especially prevalent: Is the lat pulldown the best and safest exercise for the latissimus dorsi? Why are most people stronger on a lat pull or a pullup when they use a palms-up grip? Are the lats involved in row-type exercises? Does changing my arm position during rowing exercises affect which back muscles are worked?

FREE Ironman
IRON MAN Mar 2009

Table of Contents

IRON MAN  May 2008
IRON MAN  Aug 2005
IRON MAN  Aug 2006
IRON MAN  Sep 2006
IRON MAN  Jun 2005
IRON MAN  Jan 2009
IRON MAN  May 2009
IRON MAN  Aug 2007
IRON MAN  Sep 2007
IRON MAN  Feb 2007
IRON MAN  Feb 2006
IRON MAN  Jan 2007
IRON MAN  Feb 2008
IRON MAN  Apr 2006
IRON MAN  Oct 2005
IRON MAN  Oct 2007
IRON MAN  Mar 2005
IRON MAN  Jul 2009
IRON MAN  Apr 2007

more issues...