I’m a natural bodybuilder getting ready for a contest. I have heard so many different stories on sodium loading that I am confused. For the past 10 weeks, I have limited my sodium intake. At first, I started to look harder, but since then, I haven’t been able to get a good pump. Now, when I train, my muscles feel flat and small, and I even look like I’m starting to hold water. What’s the right way to limit sodium, and how much do athletes need?

 

There is really no right way or wrong way. Each body is different; you will have to adjust to mean your body needs. But there is a general guideline to follow. Sodium is an essential electrolyte mineral. It is needed to support your nervous system, prevent dehydration as well as muscle growth. It help to transport amino acids, glucose, water, creatine, and other vital nutrients into your muscle cells to help aid in recovery, muscle cramping, and growth. Most nutritionists recommend that healthy, sedentary people consume between 500 and 2,400 mg. of sodium daily. A lot of bodybuilders mistakenly think that they need to reduce their sodium intake to have defined muscles. Not true. You need some sodium to keep your muscles looking hard and full. If there is too little sodium in your system, your body accelerated its production of aldosterone, a hormone that regulates your sodium/potassium balance. This could actually cause water retention, making you look smooth. Also, staying on an extended low-sodium diet can make your muscles look flat and prevent you from achieving a pump. You should consume 2 to 3 gm. of sodium daily year-round. This replenishes the sodium you lose whenever you sweat. You should also drink plenty of water (1 to 2 gallons a day). These practices positively regulate aldosterone for a fuller, more muscular look. Still, it’s best to avoid junk foods, which are high in sodium. Sticking to more nutritious carbohydrates will ensure that you’re naturally obtaining the right balance of sodium and potassium. When reading labels of potassium and sodium, look for a 2-1 balance. Potassium should be higher.

 

I have been hearing for months how great Creatine was. All my friends have used it with great results. So I decided to have it a shot. I did the loading phase just as directed on the label and continue to use Creatine for 2 weeks. I notice no differences using Creatine. I am beginning to believe; maybe I purchase a bad patch. Should I purchase other brand or maybe you can guide me on what I am doing wrong.

 

I am well known for my output on name brands. I don’t believe switching brands is the answer. You may want to look at your diet and training. Most athletes could benefit greatly from Creatine. To better understand why you did not notice any results from Creatine, I will explain how Creatine works. Creatine aids in reducing intracellular acidity caused by lactic acid buildup often resulting in reduced and delayed muscular fatigue. Creatine is also an immediate source of energy for high intensity exercise. What Creatine is whose known for is it’s fast increase in muscle size by its cell volumizing effects. What this means is that Creatine is absorbed into the muscle cell, it draws additional water, and blood into the cells-causing larger muscles and an increased "pump" during workouts and for hours afterwards. This will not only increase the looks of the muscle, but also provides important nutrients, which allow faster recovery between sets and help you pack on the muscle pounds. There are many ways and different directions to take Creatine. Because Creatine works with carbohydrates, calories and water, always mix Creatine with fruit juice (for best results add 8 oz. juice to 8 oz. of water). Because Creatine is very unstable, do not pre-mix or taken with large meals. Creatine is a pharmaceutical grade product, it does not have to be digest. Taken on an empty stomach and with juice for best absorption. When taken will something that has to be digest (such as high fat and protein foods) the Creatine can became unstable by the stomach’s enzymes. Results can be slower and less absorption. Because most protein drinks are pre-digest, Creatine can be taken with a protein drink. I have found that the best way for the best results is to take 15-30 minutes before workouts or intense activity or 15-30 minutes before or after a meal. You may want to add Vanadyl Sulfate and increase your protein, calories, and the increase of water is very important.

 

Hi Christina, since you're a nutritionist, I have a question regarding your opinion about my bodybuilding diet. I have been eating about 270 g of protein, 70 of which came from AST vp2 protein powder. As well as 300-350 complex carbs. A few weeks ago, i started feeling fatigues in the morning, as if there was too much "waste" produced during the night. Could that be depleting my energy? So after I was at my doctors for a checkup, and my blood results showed slight abnormal liver function. Since then for two weeks now, I don't have enough energy to workout, I feel fatigue, and can't eat as much, because i feel my liver isn't ready to handle so much food. What would you recommend would solve this problem? Also, would taking enzymes be beneficial? The only concern i have, if i take enzymes, would my body stop producing them if i stop? Thank you very much, Mike

 

You have been reading to many bodybuilding magazines.   270 gm of protein is too much protein, specially for a daily intake. You probably over loaded your liver. The ideal is to provide the muscle with enought protein to recover and build. The secret is for the muscle to metabolize all this protein. If the muscle can't absorb and  metabolize all of the protein, the liver will store the rest. This is what I call over loading the liver. This is why you will be seeing many new products on the market that talk about protein synthesizing such as Beta-Ecdysterone. These products enable you to intake less protein and increase protein production at the cellular level.  I usually go with 1 gm of protein per body weight with cutting that in half one day a week.  Add between 4-8 gms of L-Glutamine before workouts only. My suggestion is cut all proteins and fats for one week, (eat carbs) take a combination of Blessed and Milk Thistle (2 ea. every four hours), lots of water, a multi mineral (twice daily), and enzymes with every meal for 30 days. After that, keep your protein to 1/2 gm per bodyweight for about 1 - 2 months. Enzymes will aids your indigestion system and usually will not stop your body in producing them. Go on my site and read:

http://www.bodyandfitness.com/Information/Fitness/Research/ecdybol.htm

http://www.bodyandfitness.com/Information/Herbal/Research/blessedthistle.htm

http://www.bodyandfitness.com/Information/Herbal/Research/milk.htmhttp://www.bodyandfitness.com/Information/Health/enzyme.htm
http://www.bodyandfitness.com/Information/Fitness/protein4.htm

 

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