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By Dave Ruel

For many people, when they go about setting up their diet plan filled with muscle building foods, the major focus is on how many calories they’re consuming, how much protein they’re taking in, and what their carb and fat levels are.

Most people will also make note to try and take in as many non-processed forms of carbs as possible as it’s becoming clearly evident that refined carbs are one of the leading cause of obesity today.

In addition to this, you also likely know that saturated and trans fat is to be avoided as part of your muscle building foods list and are working hard to keep only the healthy sources in.

But, one element of a diet that far too often goes completely overlooked is the acid/alkaline balance.  This balance can also play a key role on the progress you’re making as well and possibly even more importantly, how you feel on a day to day basis.

Let’s take a look at what you need to know about this vital element.

The Question Of PH Balance

On average, most people are consuming a diet that is far too high in acid rich foods and low in alkaline foods.  This can lead to numerous negative health effects such as headaches, difficulty sleeping, feelings of confusion, muscle weakness, diarrhea, shortness of breath, increased heart rate, as well as feelings of nausea.

In addition to this, being in a constantly acidic state can promote the accumulation of additional body fat as the body is trying to store the excess acids and keep them away from your internal organs.

To maintain higher energy levels so that you can more effectively build muscle and burn fat, a proper PH balance is a must.

Acid Foods To Be Careful Of

So which foods are those that promote an acidic environment? Muscle building foods that are commonly consumed that can place you in a more acidic state include most animal proteins, most oils, nuts and nut butters, beans and oatmeal.

But dont worry, this doesn’t mean that you should never eat these foods. Don’t worry, I will give the solution below in this post.

Beer and coffee are also highly acidic on the beverage side of things, so limiting your consumption is a very smart idea.  Processed carbohydrate-rich foods also tend to rank in higher on the acidity scale, so working to avoid those as you hopefully already are will help you maintain a more favourable condition in your body.

Alkaline Foods To Choose More Often

So that brings us to the foods that you should be adding more of to your diet – muscle building foods that promote a more alkaline state.  The top choices here include almonds, avocados, carrots, spinach, cabbage, as well as potatoes. Also, morst fruits are very good Alkaline sources.

Essentially, most vegetables and fruits will help keep you in a much higher alkaline state, so your diet should be very rich in these foods.

Restoring Balance

So by eating more fruits and vegetables to your diet, you should start to notice improvements you should start to notice improvements in how you’re feeling and functioning on a daily basis.  This will really help you along with the muscle building process as you’ll find you’re able to generate more force during each workout session and recover faster as well.

By Kevin DiDonato MS, CSCS, CES

When I was a kid, my mom used to dump a pile of spinach on our plates and expect us to eat it.  All I can remember is the foul smell and how gross the spinach looked and tasted.  She would always remind me, “If you want to be strong like Popeye, then eat your spinach!”

Yes, it is true, I was a very big Popeye fan.  Come to find out, Popeye did teach me a thing or two.

Remember when Popeye ate the spinach and he got stronger?  Ever wonder why?

Research published in Cell Metabolism shows just how powerful spinach is.   Even though the exact mechanism is not clear, they found increasing your intake of spinach can make the body more efficient.    The research found by eating spinach or other vegetables, which have higher levels of inorganic nitrates, can lead to the mitochondria working better.   Result:  lower oxygen demand during cardiovascular work!  Impressive! There is more!

The most power-packed vegetable on the market today, spinach is a pile of nutrition.  Spinach provides you with plenty of fiber, and is chock full of antioxidants, vitamins, and minerals helping the body function optimally.

Research is now coming out on how beneficial spinach can be, and the exact role it plays in our health.

When I am really hungry, the last thing on my mind is spinach.  But research shows, incorporating spinach in combination with complex carbs and lean proteins helps you feel fuller, longer, due to the fiber found in spinach.   The fiber has been linked to reducing blood sugar levels immediately following a meal – great news if you want to lose weight!

Spinach not only helps control appetite by improving the feeling of satisfaction, it can reduce blood pressure.

Spinach has inorganic nitrates.  Once spinach enters our mouths, saliva starts to break down the spinach into a usable form of energy.  After leaving the mouth, it enters the stomach where the acid and enzymes break down the nitrates into nitrite or nitric oxide.

What do nitrites and nitric oxide have to do with health?

The nitrite, or the nitric oxide, has been shown to reduce blood pressure by opening up the veins and arteries which might be constricted or narrowed.   Nitric oxide acts is a vasodilator which can help lower blood pressure.  How quickly? The inorganic nitrates start working in as little as 3-4 hours after you eat it!  Some people think inorganic nitrates are bad for you.  However, the inorganic nitrates found in spinach have more benefits than not eating it at all.

Spinach is one of the foods highest in inorganic nitrates.  Spinach also has plenty of fiber, high levels of vitamins A and K, and plenty of Folate.

By Cassandra Forsythe-Pribanic, PhD, RD
To win the war against excess body fat, the B-vitamins are your best friends.
They’re a component of good nutritional habits that help your body make energy from food.
And, when you make more energy from food, you can use this energy to ignite fat cells on fire and stay lean and fit.
Here we’re going to look at three special B-vitamins that complement your fat-loss quest, while keeping you healthy and strong. But first, let’s look at what B-vitamins exactly are.

Your BFF: The B-vitamins

The B-vitamins are water-soluble vitamins. This means that they’re excreted in urine and can be quickly depleted from your body. Because water-soluble vitamins are not stored in the body in appreciable amounts and are depleted very fast, it’s important that we eat foods rich in these vitamins or supplement to maintain adequate levels.

There are eight B-vitamins, which include thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12), pantothenic acid, and biotin.
These vitamins act as coenzymes – compounds that act as catalysts in chemical reactions that transfer energy from basic food elements to the body.  They are essential for the breakdown of carbohydrates into glucose, which provides us energy; and the breakdown of fats and proteins, which aids the normal functioning of our nervous system and healthy hair, skin, and nails.
Since these vitamins affect such important elements of your body, you have to ensure you get them in daily. Some of these B-vitamins are also particularly important for an ideal body composition and fast metabolism, as you’ll see below.

Pyridoxine: Vitamin B6

Vitamin B6, an important B-vitamin that exists in three chemical forms (pyridoxine, pyridoxal, and pyridoxamine), is necessary for proper protein metabolism. The coenzyme form of B6 is associated with more than 100 enzymes, which are critical for amino acid breakdown from protein foods and conversion to other amino acids.

This coenzyme also helps your body use glycogen found in muscle cells for energy, which is especially important when you’re exercising hard. Without glycogen for energy, your muscles wouldn’t move very far.  Glycogen breakdown is also important for proper blood sugar maintenance, which is critical if caloric intake is low, such as when you’re dieting.
Another important function of B6 is the ability to diminish the actions of glucocorticoid hormones such as cortisol; this is critical in times of stress (like exercising and dieting) so your body does not store extra body fat and use precious muscle protein for energy.

Because B6 is so important for protein metabolism, its requirement depends on the amount of protein you consume on a daily basis. An intake of ~0.016 mg vitamin B6/1 gram of protein is considered by the National Academy of Sciences to meet the needs of adults under normal conditions – this corresponds to about 1.6 mg of B6 for every 100 g of protein.
However, for athletes and people that exercise regularly (and often eat more protein), vitamin B6 requirements may be higher given the greater need for energy and protein metabolism. Scientific studies have shown that exercise greatly depletes B6 levels in the body and needs to be keep in check (Guilland JC et al; Rokitzki L et al).
As you can see, when you’re an active person consuming more protein than the” Average American,”  your needs for vitamin B6 are increased, and it’s critical you get at least the minimum amount in each day.
Some of your best food sources of B6 include fortified cereals, potatoes, bananas, chickpeas, and chicken (contain ~ 0.5-0.7 mg), but if you’re not eating those foods and/or are very active, you’d benefit from supplemental sources.

Cobalamins: Vitamin B12

Vitamin B12 is a collection of compounds that consists of various forms of cobalamin molecules. These different molecules all contain the rare element cobalt, and the most common is the B12 vitamin known as cyanocobalamin.

The coenzyme forms of B12 work in the body to maintain normal brain and nervous system development and function, in addition to influencing DNA synthesis and regulation. They also play an important role in the metabolism of fatty acids and creation of energy from foods containing fats.
People lacking B12 in their diet complain of fatigue, depression, and poor memory, in addition to having cracks on the sides of their mouths (known as angular cheilitis). The cause of this tiredness and skin damage is partly related to B12’s role in red blood cell production and prevention of anemia.

Athletes and hard exercisers may have low body B12 status, due to increased metabolism and demand for this vitamin to repair damaged blood cells and injured muscle tissue, and to carry more oxygen around in the blood while exercising. As such, their requirement is more than the Average Joe, which is said to be ~2.4 mcg/day.
The uniqueness of Vitamin B12 is that it’s only found in animal foods, like dairy, meat, eggs, fish, and poultry. Foods highest in B12 are shellfish (mussels, lobster), fin fish (trout, salmon, tuna), and organ meats (liver). Thus, vegetarians, or people that eat none of these foods, must add supplements to prevent deficiency, while athletes benefit from supplements because of their greater needs.

Biotin

Biotin is an essential cofactor for several key enzymes in the production and metabolism of glucose, fat, and protein. For example, in glucose production from the liver (gluconeogenesis), an enzyme called pyruvate carboxylase requires biotin for proper function.
Biotin is also needed for the breakdown of the branch chain amino acids from protein (leucine, isoleucine, and valine), and odd chain fatty acids from fat-containing foods.
People who exercise often have increased need for biotin for several reasons:

•    Increased turnover, metabolism, and loss of this vitamin in urine or sweat
•    Increased mitochondrial enzymes that require more biotin for cofactors
•    Increased need for tissue repair and maintenance
•    Increased food intake requiring biotin for metabolism

Biotin is found in small amounts in many foods, but the richest sources are cooked eggs (raw egg whites bind biotin due to the protein avidin). The average person needs at least 30 mcg of biotin each day, but there is no toxicity from higher intakes, especially in people who need more.

B-vitamins = Body-vitamins

As you can see, ideal intake of these B-vitamins helps give your body the energy to exercise hard, so that you can burn more fat and build more lean muscle. If you’re constantly tired because your metabolism is sluggish, you can’t create the right energy from the food you eat. In turn, you won’t be able to rid your body of excess body fat or achieve a lean, strong physique. So, eat a good diet and take your B-vitamins.  Your body will thank you.