Muscle Media - Muscle Media Magazine May/June 2022

May /June

Nutrition for Military Spec Ops

‘22

TABLE OF CONTENTS

musclemediaonline.com

33

M AY / J U N E 2022 PUBLISHER Siamack Alavi EDITOR IN CHIEF Dr. Tom Fisher

Potential Benefits oF Cannabis.

CREATIVE DIRECTOR Christian Garces ART DIRECTOR/ DESIGNER Alejandro Hermoso BUSINESS DIRECTOR Danielle McVey PHYSICAL PERFORMANCE Joseph Palumbo, IFBB Pro CONTRIBUTORS Jocelyn J. Adhemar, Rhett Crosby, Rafael Davila , Pamela Dib, Anne Fisher CSW, Gabby George, Jesse Jodoin, David Kellerberg, Sara Rongey, Matthew C. Rumpf , Kaitlyn Russell, Chad Sibat, Bijan Teimouri, Brianna Thornhill.

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WHAT’S INSIDE:

Tai Chi for Performance 32 Tai Chi for Performance.

36 Ecdysteroids as a Supplement.

42 Rotator Cuff Tears.

DIET + NUTRITION 46 Nutrition for Military Spec Ops.

LETTER-FROM-THE-EDITOR 4 Back to Normal...?

TRAINING

48 Caffeine, Creatine and Performance.

15 Pitching Biomechanics.

51 Eating Disorders and Perfectionism.

8 Keys to Muscular Growth.

17 Discovering Calisthenics.

20 Training Time Under Tension.

HEALTH + WELLNESS 22 Potential Benefits oF Cannabis.

25 Performance Hydration.

28 Antioxidant Recovery After Exercise.

Training Time Under Tension

20

54 From Humble To Spudtacular!

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LETTER-FROM-THE-EDITOR

Back to Normal...?

A

By Dr. Tom Fisher, Editor-in-Chief

s I sit here, I am reminded of an old Asian blessing/ curse, “May you live in interesting times” … I’ve tried to keep this in mind over the past few months as we (well, some of us) emerge from our past two years of “interesting times”. I am torn between offering a soapbox commentary on the current state of “normal” or attempting to express an object lesson in optimism and pessimism. I’ve seen some changes in my patients (in my Private Practice), in my students at the University, in my friends, and as an astute observer of the general public. Because I’m writing somewhat extemporaneously, we’ll just see how this plays out.

With all the discord in the political world, both at home and abroad, I ‘ve noticed some changes in the sine-wave cycle of what’s 4 | MAY / JUNE 2022

regarded as “normal”. In my Practice, I’ve seen several athletes from California. They have all commented that coming to Florida is almost a surreal experience.

Even though they are “privileged” professional athletes, they must still obey they mandates imposed in their state. While COVID has now been relegated to the back pages of the news, the masks, social distancing, and vaccine passports still exist and are still demanded there. One of the athletes commented that it seems California and Florida represent two extreme ends of control. In the past, most of my out-of-town patients were willing to shrug their shoulders and gowith-the-flow. After all, as one put it, “You can’t fight city hall” …! But I perceive a shift in attitudes.

At the University, after the return to the classrooms, we were initially subjected to distancing and mask mandates. However,

Dr. Tom Fisher Editor in Chief

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these quickly (and simply) faded away, as more and more faculty, staff, and students began to relax.

This week, I noticed that in a class of 100+ students, there were still several students in masks. I have also noticed that there are those who remain “on alert” as they walk

outdoors across campus, alone, wearing a mask.

I have also made note of the general public as we all engage in going about our Activities of Daily Living (ADLs). Many stores and restaurants have required their employees to wear masks and to remain behind plexiglass shields, but that is changing. Here in Florida, we quickly dropped the “wearing masks until you’re seated” requirement in restaurants, as even the most fearful/committed found to be absurd. My wife & I are still (tragically) witnessing people driving alone in their cars, fully masked. But, thankfully, they are becoming fewer and fewer. I suppose, in a manner of speaking, some of us are at least trying to get back to normal.

However, more to the point…

As a psychotherapist, I’ve always believed that “A mind once stretched can no longer return to its’ original shape”. I left to wonder which of the attitudes and behaviors, pre or post COVID, represents our “original shape”?

What about the next “crisis”? Do we more readily revert to COVID protocols and hunker down?

With over two years of careful conditioning, is this the “new normal”? Or does the entire COVID experience provide sufficient reason to reject essentially symbolic and ineffective behaviors? We’ve all been through it. Some have made it through, but some remain frozen.

I’d like to believe that COVID has represented the “mind stretched”. It remains to be seen if there were any lessons learned over the past two years.

OK, enough… So much for my observations. Just what excitement do we offer in this issue?

Well, because of overwhelming (drtom@musclemediaonline.com) requests from our readers, here, and in future issues, we are venturing into the emerging research connected to the effects of CBD and Marijuana on Human Performance.

Matthew offers us an initial look into some of the potential benefits from the on-going research.

Our resident entertainment and Training Table Expert, Anne, returns to explore the versatility and surprising nutritional value of the humble potato. But, for all of you “nutrition science-nerds”, we have Rhett introducing the relatively new practice of supplementing Ecdysteroids. Pamela follows with

Chad leads us through some of the keys to optimizing hypertrophy and muscular growth. Bijan explains the advantages of incorporating some often-overlooked calisthenics into your workout regimen. David breaks down the essentials of the biomechanics behind pitching in baseball. Jesse takes us on a journey East and explains the history and the benefits to be realized from the regular practice

an overview of Creatine, Caffeine, and their respective effects on performance. Gabby investigates the use of antioxidants to aid in recovery after exercise. Rafael explains the role of proper hydration to maintain optimum performance.

Brianna explores the connections between eating disorders, perfectionistic attitudes, and performance. Then, Sara digs into the literature concerning nutritional standards for Special Operations military personnel.

For those of you more interested in training (and you know who you are), Jocelyn breaks down the very popular concept of training according to “time-under-tension”.

of Tai Chi. Finally, Kaitlyn describes the mechanisms behind the oftendebilitating rotator cuff tears.

Regardless of what happens, remember to continue to train.

Taking care of yourself is the investment that keeps paying dividends. Being strong and health is the best defense against becoming infirmed. Continue to be an exemplary part of the solution, instead of a disappointing part of the problem.

Keep the Faith…

Cheers…!

-Dr. Tom Fisher Editor-In-Chief MAY / JUN 2022 | 5

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P

KEYS TO MUSCULAR GROWTH

eople typically have a variety of goals regarding their overall physical fitness. For example, the casual gym goer may be looking to lose some bodyfat or gain some muscle. As we rise above the ranks in the world of physical fitness, knowledge remains crucial regarding muscular hypertrophy.

Muscle hypertrophy is the increase in muscle fiber cross-sectional area accompanied by an increase in muscle volume and mass.

Disinformation that spreads through word of mouth about muscle growth creates confusion and frustration.

Combining false information with this era of instant gratification can create dissatisfaction. Often, this leads some to give up on their fitness goals. At the end of the day, muscular growth is a process that requires strategic exercise selection, disciplined recovery practices, and embracing the journey.

It’s important to develop a strategy to achieve your goals. It’s not enough just to look at yourself in the mirror and want more muscle or to occasionally work out. There has been scientific research completed recently dedicated to the time and energy necessary to develop a good strategy for achieving muscular growth. Exercises should be selected based upon individualized 88 || MAY OLYMPIA / JUNE SPECIAL 2022 2021

By Chad Sibat

physical fitness goals. But without a defined strategy we wouldn’t know which path to take.

Working a specific region of the body at a moderate to high intensity will cause those muscles to strain. Exercising arms using one or two machines is not enough. For example, the biceps muscle has two heads. You might overstrain one head and not involve the other if you choose the

“Disinformation that spreads through word of mouth about muscle growth creates confusion and frustration.”

wrong exercises. According to a 2021 study, “This muscle growth can occur in response to regular mechanical stimuli, and it may not be homogeneous between the different heads of a muscle.

Muscle growth has also been shown to differ among the different regions of a single muscle head.”

This 2021 study refenced work that suggested exercise selection plays a role in regional skeletal muscle

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TRAINING

CONTINUED FROM P. 9 hypertrophy. If the physical fitness goals are to gain equal muscular growth throughout the body, then equal amounts of time and intensity should be given to each region of the body. Of course, there are rest and nutrition factors to consider when making a proper workout plan.

The most effective paths to muscular growth begin with hydration, proper nutrition, and

sleep. They say that “you are what you eat.” It does you no good to work your muscles if you are not providing the nutrition necessary for muscle protein synthesis. You must also give your muscles the amount of rest required to heal.

Understanding muscle building is crucial to determine how long muscles need to rest before exercising at moderate to high intensity again. It’s also important to understand the information to look for on nutrition labels

“It’s important to develop a strategy to achieve your goals.”

10 10 || MAY OLYMPIA / JUNE SPECIAL 2022 2021

when choosing the foods to eat.

According to a 2021 study, you should take additional steps to ensure you are providing your body what it needs to achieve your goals.

“Beta-Alanine daily supplementation with 3-6 grams for a minimum of 2-4 weeks can increase muscle carnosine by about 65%.” Carnosine is a naturally occurring dipeptide and forms by combining the constituent amino acids BetaAlanine and Histidine. “Muscle growth occurs whenever the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown.” Fuel the body with proper nutrients during this time

to maximize growth. While there is no “one-size-fits-all,” consuming ample amounts of protein and carbohydrate post workout, every 3-4 hours thereafter until sleep will provide the necessary nutrition for optimal muscle growth.

A discussion of muscular growth would be incomplete if we left out the importance of sleep. “Due to the symbiosis between sleep and recovery, it is clear from the current findings that athletes should have a detailed individualized and multifaceted recovery plan in place involving sleep, nutrition, hydration, and other physiological and psychological aspects”, according

to another 2021 study. Researchers found that 48 hours will give your muscles enough time to heal.

You can work out other muscle regions during that time. To give yourself the best chance to develop muscle, muscle protein synthesis must exceed muscle protein breakdown, according to a 2020 study. “This requires that you take in an adequate source of protein (especially essential amino acids) and carbohydrates to help facilitate the cellular process of rebuilding broken down muscle tissue.”

Make sure to drink adequate amounts of water or you will rob yourself of the work you are putting in. Motivation and passion will keep you on the path to achieving the goals you set, according to researchers in 2021. They will be a determining factor to whether goals are achieved. “At the elite level, athletes and their support teams continually strive for marginal gains over time to improve performance.”

To achieve success, you should emulate the path taken by those who have been successful. Having the right people on your side will help keep you disciplined and motivated. “Dedication to a lifestyle requires embracing the highs and lows, not just “until.” “Your commitment will always be tested”, suggested in a 2006 study.

This process of muscular growth takes time. Results may not be physically noticeable for a several weeks with something that involves physical work. Muscle hypertrophy takes time and is a slow process.

We have become accustomed to instant gratification, especially in Western culture. “People will generally not see visible growth for several weeks or months as most initial changes are due to the ability of your nervous system to activate your muscles” cautioned a 2020 research study. It would be impossible to stay on the path of optimal muscle growth without also embracing the journey. This

process also takes time requiring patience along with dedication. Not many things in life are considered great accomplishments that happen overnight. You might want to consider enjoying the journey!

“You must also give your muscles the amount of rest required to heal.”

Unfortunately, many simply give up on developing muscular growth or physical fitness.

Alleviate the confusion created by misinformation is the key. Arm yourself with correct information needed to sort through it all.

Develop your own, individualized strategy for achieving your goals with muscular growth. Muscular growth can be achieved with proper exercise selection and staying on a scheduled path. It requires disciplined recovery practices, but the journey is often more enjoyable than the destination. You appreciate can the work that you put in, even if it takes a long time. For this reason, it is most crucial to implement strategy, recovery, and positive outlook together.

References Doherty, R., Madigan, S. M., Nevill, A., Warrington, G., & Ellis, J. G. (2021). The sleep and recovery practices of athletes. Nutrients, 13(4), 1330. https://doi. org/10.3390/nu13041330 Esteves, G. P., Swinton, P., Sale, C., James, R. M., Artioli, G. G., Roschel, H., Gualano, B., Saunders, B., & Dolan, E. (2021). Individual participant data meta-analysis provides no evidence of intervention response variation in individuals supplementing with beta-alanine.

International Journal of Sport Nutrition and Exercise Metabolism, 31(4), 305–313. https://doi.org/10.1123/ ijsnem.2021-0038 Leyva, J. (2020, December 31). How do muscles grow? the science of Muscle Growth. BuiltLean. Retrieved November 30, 2021, from https://www.builtlean.com/ muscles-grow/.

Lynch, J., & Huang, A. C.-liang. (2006). The way of the champion. Tuttle.

Zabaleta-Korta, A., Fernández-Peña, E., Torres-Unda, J., Garbisu-Hualde, A., & Santos-Concejero, J. (2021).

The role of exercise selection in regional muscle hypertrophy: A randomized controlled trial. Journal of Sports Sciences, 39(20), 2298–2304. https://doi.org/10 .1080/02640414.2021.1929736

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he overhead throwing motion made by a pitcher is a coordinated sequence of muscular forces and body movements that place extraordinary stresses on the musculoskeletal system. At the professional level, baseball pitchers put extreme stresses on their shoulders in an effort to achieve maximum velocity. External shoulder rotation can range anywhere from 160 degrees (considered to be on the low end) to upwards of 185 degrees. A pitchers’ arm is his livelihood. It depends upon how he strengthens and takes care of his body that may determine how long and successful a career he may have.

At the high school level, conditioning generally involves every player on the team participating in the same workout regimen. “This may be due to the multiple positions played” according to a 2009 work. The starting short stop on the team, may also be the best pitcher on the team. High School pitchers conditioning program usually consists of running for distance or a set time at a slowto-moderate pace. At this level, there isn’t as much emphasis placed on proper arm care for pitchers.

Because high school players typically play multiple positions, conditioning general to every player on the team. It’s in college that pitchers begin having a more structured conditioning program tailored to their specific needs. The 2009 study stated that “At the college level, pitchers have a conditioning program typically

designed by the pitching coach or heavily influenced by the pitching coach.” College baseball programs, especially larger Division-I programs, are well equipped with various individuals who specialize in specific fields of expertise. “At the professional level, a pitcher’s program could be designed by the pitching coach, by the strength and conditioning coach, or by the pitcher himself.”

As the sport has progressed and evolved into a more analytically based league, so too has the conditioning side of preparing the body and arm for a grueling 162 game season. Biomechanics has begun to play an important role in analyzing pitching mechanics.

Studies have allowed teams with millions of dollars invested in pitchers, to break down the mechanics and problem solve any mechanical or physical problems. A pitcher that has every sequence of his mechanics working in motion, allowing the body to be free and easy, is a thing of beauty to watch.

A pitcher for the Dodgers, Walker Buehler can effortlessly pump 98 mph fastballs towards the catcher and look as though he’s playing a casual game of pitch and catch. A 2010 study stated, “The effective synchronous use of selective muscle groups maximizes the efficiency of the kinetic chain.” The study of biomechanics has allowed teams to gain a better understanding of how to optimize function of each body part as it delivers a 5 oz baseball towards the plate. From the same 2010 study, “Understanding the variables that optimize function may prevent injury by reducing the forces

“A pitchers’ arm is his livelihood.”

TOMMY JOHN SU RG

Muscle Media

By David Kellerberg

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