Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    Person ordering from a one of the healthiest fast-food orders from the drive thru
    Healthy Eating

    The Healthiest Fast-Food Orders, According to a Dietitian

    Female eating an apple while pushing away a plate of unhealthy foods.
    Healthy Eating

    Carb Restriction is Superior to Calorie Counting, Says Science

    Meal plans that encourage high protien intake
    Healthy Eating

    10 Easy Ways to Increase Your Protein Every Day

    Healthy young attractive fit female showing her eating skill to get fit
    Healthy Eating

    Level Up Your Eating Skills To Help Improve Fat Loss

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    Jon Pardi
    Athletes & Celebrities

    How Conditioning Keeps Jon Pardi Concert Ready

    Former fire fighter Sam Tejada wearing a grey suit
    Pro Tips

    Sam Tejada Is Bringing Wellness To The World

    Female staying mindful while listening to Headspace's mindful audible track
    Interviews

    How to Combine Mindfulness With Walking for a Fit Mind and Body

    Strongman Eddie Williams carrying massive weights at the 2024 World’s Strongest Man contest
    Pro Tips

    Strongman Eddie Williams Has a Take on 'Warriors' vs. 'Weaklings'

  • Features

    Features

    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
    Eddie Hall tells his side of the the viral road rage incident in front of his house
    News

    Eddie Hall Speaks After Almost Brawling Outside His Home

    image1 (2)
    From our Partners

    Vykee Nutrition Addresses Industry Challenges with Commitment to Quality...

    Inno Shroom_Lifestyle Shot 1
    From our Partners

    Inno Supps Inno Shroom Review – Why High Achievers Swear by This Mushroo...

    Liven
    From our Partners

    The Liven App Review: How to Pump Yourself Up and Boost Your Emotional S...

  • Anti-Aging

    Anti-Aging

    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
    A group of young adventurers using travel and outdoor adventures to keep health and fit
    Wellness

    Traveling and Adventuring: Your Path to Staying Young, Fit, and Healthy

    Medical professional examining a xray of the knee due to popping joints
    Wellness

    Are Your Joints 'Popping'? This Is What It could Be

    Female Massaging Her Feet And Doing Shin Splint Stretches for good foot health
    Recovery

    Here's Why Your Feet May Be Halting Your Training Gains

    Elderly couple looking to become a super ager performing an ab rollout workout with a trainer
    Anti-Aging

    What are 'Super Agers' and How Can You Become One?

  • Flex

    Flex

    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
    United States Air Force Staff Sergeant Joshua Alvord performing a behind the neck squat
    Pro Tips

    This Air Force Honor Guard Member Takes Being Fit To Serve Seriously

    Bodybuilders and Mr. Olympia rivals Derek Lunsford and Samson Duada showdown at the 2025 Pittsburgh Pro
    News

    Derek vs. Samson 2025 Olympia Showdown Heats Up

    Phil Heath interview about what was said to Nick Walker after the 2025 Pittsburgh Pro
    News

    What Did Phil Heath Tell Nick Walker After the Pittsburgh Pro?

    Regan Grimes' Shoulder and Chest Workout training before the 2025 New York Pro Bodybuilding Contest
    Training

    Regan Grimes Ultimate Chest and Shoulder Workout

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Lamborghini female race car driver Lindsay Brewer's full body workout and showing her muscular arms
    Hers Workouts

    Lindsay Brewer’s Full Throttle, Full-Body Workout

    Healthy vegetables and fruits incorporated in the PCOS diet for women
    Hers Nutrition

    The PCOS Diet For Beginners: Is It Right for You?

    Doctor using technology to biohack his patients at the Health Optimization Summit
    Hers Features

    This Summit is Adding a Woman's Touch to Biohacking

    Sydnee Falkner
    Muscle & Fitness Hers

    Sydnee Falkner Is Making the Most of Her 'Million Dollar' Moment

  • Olympia

    Olympia

    • Olympia Coverage
    • Buy Tickets
    Caesar Bacarella performing a dumbbell workout with biceps curls
    Pro Tips

    Caesar Bacarella Is Building a Fitness Empire at Full Speed

    Olympia-2019-Whiteny-Jones-Press-Conference
    Interviews

    Whitney Jones Can Break, But Can Never Be Broken

    IFBB Wellness Pro Yarishna Ayala
    Interviews

    Yarishna Ayala Shares Advice for Future Wellness Division Competitors

    2021 Mr. Olympia Top 3 winners Brandon Curry, Big Ramy, Hadi Choopin
    News

    BIG RAMY WINS THE 2021 OLYMPIA!

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Do Not Sell
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
  • Anti-Aging
    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
  • Flex
    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Olympia
    • Olympia Coverage
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Do Not Sell

Stay Connected

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Bench press record holder Bill Gillespie breaking the world record at age 62
Pro Tips

The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press

At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article

MAY 2010 ARTICLE REFERENCES

by M&F Editors
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
Nutrition Notebook

Pérez-Bosque A, Dietary plasma protein supplements prevent the release of mucosal proinflammatory mediators in intestinal inflammation in rats. J Nutr. 2010 Jan;140(1):25-30. Epub 2009 Nov 18.

Pérez-Bosque A, Dietary plasma protein affects the immune response of weaned rats challenged with S. aureus Superantigen B. J Nutr. 2004 Oct;134(10):2667-72.

The Edge

Go Gingerly Into That Good Night

Khaki, Arash; Fathiazad, Fatemeh; Nouri, Mohammad; Khaki, Amir Afshin; Ozanci, Chelar C; Ghafari-Novin, Marefat & Hamadeh, Mohammad. The effects of Ginger on spermatogenesis and sperm parameters of rat. Iranian Journal of Reproductive Medicine. 2009 7(1):7-12.

Super Results

Robbins, D. W., et al. Effects of agonist-antagonist complex resistance training on upper body strength and power development. Journal of Sports Sciences 27(14): 1617-1625, 2009.

Maxing Out

Invergo, J. J., et al. Relationship of push-ups and absolute muscular endurance to bench press strength. Journal of Applied Sport Science Research 5(3): 121-125, 1991.

Kim, P. S., et al. A modified YMCA bench press test as a predictor of 1 repetition maximum bench press strength. Journal of Strength and Conditioning Research 16(3):440-445, 2002.

Superspeed Principle

Mazzetti, S., et al. Effect of explosive versus slow contractions and exercise intensity on energy expenditure. Medicine & Science in Sports & Exercise 39(8):1291-1301, 2007.

Munn, J., et al. Resistance training for strength: Effect of number of sets and contraction speed. Medicine & Science in Sports & Exercise 37(9): 1622-1626, 2005.

Supplements Rising

Mero AA, Ojala T, Hulmi JJ, Puurtinen R, Karila TA, Seppala T. Effects of alfa-hydroxy-isocaproic acid on body composition, DOMS and performance in athletes. J Int Soc Sports Nutr. 2010 Jan 5;7(1):1. [Epub ahead of print]

Eat Fat, Lower Cholesterol

Volek JS, Ballard KD, Silvestre R, Judelson DA, Quann EE, Forsythe CE, Fernandez ML, Kraemer WJ. Effects of dietary carbohydrate restriction versus low-fat diet on flow-mediated dilation. Metabolism. 2009 Dec;58(12):1769-77. Epub 2009 Jul 25.

60.4

(Ford ES et al., Circulation 2003)

Big Fat Incentives

Finkelstein, E. A., et al. A Pilot Study Testing the Effect of Different Levels of Financial Incentives on Weight Loss Among Overweight Employees. Journal of Occupational and Environmental Medicine 49(9):981-989, 2007.

Getting D

http://www.npicenter.com/anm/templates/newsATemp.aspx?articleid=26064&zoneid=2

Watch That Walk

Provost, M. P., et al. Differences in gait across the menstrual cycle and their attractiveness to men. Arch Sex Behav. 2008 Aug;37(4):598-604.

1 Billion +

http://www.sciencedaily.com/releases/2007/08/070822184023.htm

Chemical Dysfunction

http://www.sciencedaily.com/releases/2009/11/091111083051.htm

12

Low-Fat High-Fiber Diet Decreased Serum and Urine. Androgens in Men; J Clin Endocrinol Metab, June 2005, 90(6): 3550-3559

Eating Green

Adrian Williams: www.cranfield.ac.uk/sas/naturalresources/research/projects/is0205.jsp

Swedish Institute for Food and Biotechnology: www.sciencenews.org/view/generic/id/40934/title/Science_%2B_the_Public__AAAS_Climate-friendly_dining_…_meats

Environmental Science & Technology, 2008: www.sciencedaily.com/releases/2008/04/080421161338.htm Journal of Animal Science: www.sciencedaily.com/releases/2009/06/090610124827.htm

21 Best Foods

[1] Ponnampalam EN et al. Effect of feeding systems on omega-3 fatty acids, conjugated linoleic acid and trans fatty acids in Australian beef cuts: potential impact on human health. Asia Pac J Clin Nutr. 2006;15(1):21-9. http://www.ncbi.nlm.nih.gov/pubmed/16500874?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=3&log$=relatedarticles&logdbfrom=pubmed

Cordain L et al. Fatty acid analysis of wild ruminant tissues: evolutionary implications for reducing diet-related chronic disease. Eur J Clin Nutr. 2002 Mar;56(3):181-91. http://www.ncbi.nlm.nih.gov/pubmed/11960292?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=16

[2] Micallef M et al. Plasma n-3 Polyunsaturated Fatty Acids are negatively associated with obesity. Br J Nutr. 2009 Nov;102(9):1370-4. Epub 2009 May 19. http://www.ncbi.nlm.nih.gov/pubmed/19454127?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=18

Buckley JD et al. Anti-obesity effects of long-chain omega-3 polyunsaturated fatty acids. Obes Rev. 2009 Nov;10(6):648-59. Epub 2009 May 12. http://www.ncbi.nlm.nih.gov/pubmed/19460115?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=17

[4] Williams CM et al. Blueberry-induced changes in spatial working memory correlate with changes in hippocampal CREB phosphorylation and brain-derived neurotrophic factor (BDNF) levels. Free Radic Biol Med. 2008 Aug 1;45(3):295-305. Epub 2008 May 5.

[5] Wolfe, K.L. et al. Cellular antioxidant activity of common fruits. J Agric Food Chem. 2008 Sep 24;56(18):8418-26.

[6] Quercetin and Exercise http://www.nlm.nih.gov/medlineplus/news/fullstory_86229.html

[7] Davis JM et al. Quercetin reduces susceptibility to influenza infection following stressful exercise. Am J Physiol Regul Integr Comp Physiol. 2008 Aug;295(2):R505-9. Epub 2008 Jun 25. http://www.ncbi.nlm.nih.gov/pubmed/18579649

[8] Tsao R et al. Polyphenolic profiles in eight apple cultivars using high-performance liquid chromatography (HPLC). J Agric Food Chem. 2003 Oct 8;51(21):6347-53. http://www.ncbi.nlm.nih.gov/pubmed/14518966?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=2 http://www.sciencedaily.com/releases/2005/05/050523234141.htm http://www.nutraingredients.com/Research/Red-Delicious-apples-packed-with-disease-fighting-antioxidants

[9]Vitamin C and carnitine Johnston CS et al. Marginal vitamin C status is associated with reduced fat oxidation during submaximal exercise in young adults. Nutr Metab (Lond). 2006 Aug 31;3:35. http://www.nutritionandmetabolism.com/content/3/1/35

[10] Majumder K et al. Angiotensin I converting enzyme inhibitory peptides from simulated in vitro gastrointestinal digestion of cooked eggs. J Agric Food Chem. 2009 Jan 28;57(2):471-7. http://www.ncbi.nlm.nih.gov/pubmed/19154160

[11] Ballard KD et al. Acute ingestion of a novel whey-derived peptide improves vascular endothelial responses in healthy individuals: a randomized, placebo controlled trial. Nutr J. 2009 Jul 22;8:34. http://www.ncbi.nlm.nih.gov/pubmed/19624856

[12] Beauchamp GK et al. Phytochemistry: ibuprofen-like activity in extra-virgin olive oil. Nature. 2005 Sep 1;437(7055):45-6. http://www.ncbi.nlm.nih.gov/pubmed/16136122?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=12

[13] Cicerale S et al. Influence of heat on biological activity and concentration of oleocanthal–a natural anti-inflammatory agent in virgin olive oil. J Agric Food Chem. 2009 Feb 25;57(4):1326-30. http://www.ncbi.nlm.nih.gov/pubmed/19166297?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=5

[14] Banel DK et al. Effects of walnut consumption on blood lipids and other cardiovascular risk factors: a meta-analysis and systematic review. Am J Clin Nutr. 2009 Jul;90(1):56-63. Epub 2009 May 20. http://www.ncbi.nlm.nih.gov/pubmed/19458020

[15] Beck, T.W. et al. The acute effects of a caffeine-containing supplement on strength, muscular endurance, and anaerobic capabilities. J Strength Cond Res. 2006 Aug;20(3):506-10. http://www.ncbi.nlm.nih.gov/pubmed/16937961?ordinalpos=2&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum

Maridakis V. et al. Caffeine attenuates delayed-onset muscle pain and force loss following eccentric exercise. J Pain. 2007 Mar;8(3):237-43. Epub 2006 Dec 11. http://www.ncbi.nlm.nih.gov/pubmed/17161977?ordinalpos=2&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum

Mass Gaining Meal Plan Nutrition Stats
http://www.nutritiondata.com/facts/recipe/1359790/2
http://www.nutritiondata.com/facts/recipe/1367569/2
http://www.nutritiondata.com/facts/recipe/1359790/2

Get Lean Meal Plan Nutrition Stats
http://www.nutritiondata.com/facts/recipe/1367654/2
http://www.nutritiondata.com/facts/recipe/1362890/2
http://www.nutritiondata.com/facts/recipe/1367695/2

Nutrition Stats for Individual Foods

Quinoa
http://www.nutritiondata.com/facts/cereal-grains-and-pasta/10352/2

Sprouted Bread Nutrition Facts
http://www.thedailyplate.com/nutrition-calories/food/ezekiel-43A9/sprouted-whole-grain-bread

Blueberries
http://www.nutritiondata.com/facts/fruits-and-fruit-juices/1851/2?quantity=0.0

Apple
http://www.nutritiondata.com/facts/fruits-and-fruit-juices/1809/2?quantity=0.0

Beef
http://www.nutritiondata.com/facts/beef-products/7458/2

Canned Salmon
http://www.nutritiondata.com/facts/finfish-and-shellfish-products/9242/2

Shrimp
http://www.nutritiondata.com/facts/finfish-and-shellfish-products/4172/0

Chicken
http://www.nutritiondata.com/facts/poultry-products/701/2

Broccoli
http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2356/2

Red pepper
http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2896/2

Spinach
http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2626/2

Potato
http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2770/2

Greek Yogurt
http://www.nutritiondata.com/facts/custom/1362596/2?quantity=0.0

Cottage Cheese
http://www.nutritiondata.com/facts/dairy-and-egg-products/15/2

Eggs
http://www.nutritiondata.com/facts/dairy-and-egg-products/111/2

Whey Protein
http://eas.com/Products/EAS-100-Percent-Whey-Protein-Powder-Vanilla http://caloriecount.about.com/calories-eas-100-percent-whey-protein-i84161

Beans
http://www.nutritiondata.com/facts/legumes-and-legume-products/4284/2

Olive oil
http://www.nutritiondata.com/facts/fats-and-oils/509/2

Walnuts
http://www.nutritiondata.com/facts/nut-and-seed-products/3138/2

Chocolate
http://www.nutritiondata.com/facts/sweets/10637/2

Wine
http://www.nutritiondata.com/facts/beverages/9200/2

Milk
http://www.nutritiondata.com/facts/dairy-and-egg-products/74/2

Coffee
http://www.nutritiondata.com/facts/beverages/3898/2

Author picture
Written by M&F Editors
Also by M&F Editors
Legendary Bodybuilder Robbie Robinson passes away at 78
News

News of Bodybuilding Legend Robby Robinson's Death False

Lenda Murray-Barbell Curls
From our Partners

Why Nitric Oxide is a Game-Changer for Both Athletes and Everyday Health...

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Muscle & Fitness logo

Follow us

Facebook Twitter Youtube Pinterest

More news

Jon Pardi
Athletes & Celebrities

How Conditioning Keeps Jon Pardi Concert Ready

The country star has been hitting the workouts hard for his "Honkytonk Hollywood" tour.

Read article
Bodybuilders and Mr. Olympia rivals Derek Lunsford and Samson Duada showdown at the 2025 Pittsburgh Pro
News

Derek vs. Samson 2025 Olympia Showdown Heats Up

The 2023 and 2024 champs are on a collision course following the Pittsburgh Pro.

Read article
Muscular upper back exercise
Back Exercises

10 Upper Back Exercises That Will Build Thickness and Strength

These mass-gaining moves will add quality and variety to your muscle-building goals.

Read article
  1. Home
  2. /
  3. MAY 2010 ARTICLE REFERENCES
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

JW Media, LLC

Copyright 2025 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.

Contact Us Terms of Use Privacy Policy Cookie Policy Do Not Sell Accessibility Statement