text:
-Food consumption (quantity nor composition) 0-3 h before exercise does not effect performance. But does effect recovery.
-The post workout shake increases amino acid uptake even more when consumed before exercise.
-Training increases the hormonal response - particularly insuline sensitivity - which can be taken advantage of by taking high glycemic index carbs before/following exercise.
-Carbohydrate supplementation during endurance training has a positive effect on performance, with an additional value of protein in this.
-During cutting whey protein concumption before exercise prevents muscle loss. BCAAs increase fat loss.
-Carbs, protein and BCAAs enforce each others action in protein synthesis.
-Consumption of food during the first 24 hours following exercise - and starting directly before/following exercise increases muscle gain more than other meals because of an increases protein synthesis rate.
-Adding glutamine does not stimulate protein synthesis in a manner giving additional value to bodybuilders. Addition of other AAs increases glutamine synthesis. And the contribution of skeletal muscle to glutamine production is 50% lower than assumed. Carbhohydrate or BCAA supplementation prevents decrease in glutamine levels during exercise
-A cutting diet high in BCAAs increases body weight loss and % of fat loss more than a calorie restricted high protein cutting diet.
That would make this the "perfect" supplementation around your exercise:
20-30 min. before exercise
0,2 g/kg whey
Directly before exercise
0,4 g/kg high glycemic index carbs
5 g (or more) BCAAs (or 15 g EAAs)
Perhaps during exercise
A 4-6% CHO solution (not so important for BBers)
Immediately following exercise
0,4 g/kg high glycemic index carbs
5 g (or more) BCAAs (or 15 g EAAs)
20-30 min. following exercise
0,2 g/kg whey
20-30 min. before exercise
0,2-0,3 g/kg whey
Directly before exercise
0,4 g/kg high glycemic carbs
Perhaps during exercise
A 4-6% CHO solution (not so important for BBers)
Immediately following exercise
0,2-0,3 g/kg whey (If you're neurotic, you may choose to take the whey 20 min. before the end of the training and the carbs immediately following exercise)
20-30 min. following exercise
0,4 g/kg high glycemic index carbs
In the following studies the combination of high glycemic carbs + amino acids is ingested immediately before/following exercise. Because AAs and carbs enter the blood stream at the same time you create this elevated increase in net protein balance.
Whey protein takes 20 min. more than AAs to enter the blood stream. For this purpose you take whey protein 20 min. before your carbs. This way the AAs from whey and carbs enter the blood stream approximately at the same time (10 min. after ingesting the carbs).
The perfect supplements before/following exercise!!!
Last edited by Big'r; 09-22-2005 at 02:22 PM.
A) Hormonal response to exercise is important for muscle growth.
B) Protein synthesis and degradation are elevated following exercise.
C) Larger insulin sensitivity.
D) Effect amino acids on protein synthesis is bigger.
E) Faster glycogen synthesis.
Hormonal response to exercise is important for muscle growth.
-Resistance exercise has been shown to elicit a significant acute hormonal response. It appears that this acute response is more critical to tissue growth and remodelling than chronic changes in resting hormonal concentrations (T1).
-Acute response of net muscle protein balance reflects 24-h balance after exercise and amino acid ingestion (E11).
Protein synthesis and degradation are elevated following exercise
-during recovery after resistance exercise, muscle protein turnover is increased because of an acceleration of synthesis and degradation (T5).
-Supplementation of 10 g protein, 8 g carbs and 3 g fat immediately following exercise elevated protein synthesis 3-fold. 3 hours following exercise the elevation was 12% (K45).
-Following a bout of heavy resistance training, MPS increases rapidly, is more than double at 24 hrs, and thereafter declines rapidly so that at 36 hrs it has almost returned to baseline (T4).
Larger insulin sensitivity
-the ability of insulin to stimulate processes other than glucose transport and glycogen synthesis is enhanced in skeletal muscle after exercise (T17)
Effect amino acids on protein synthesis is bigger
-The stimulatory effect of amino acids after exercise is greater than the effect of amino acids on muscle protein synthesis when given at rest (E22).
-0,15 g/kg amino acids immediately following exercise increases muscle protein synthesis to 291%. At rest the increase is only 141%. During hyperaminoacidemia, the increases in amino acid transport above basal were 30-100% greater after exercise than at rest (E23).
Faster glycogen synthesis
1) Glycogen synthesis rate in trained people is higher than untrained:
Glycogen synthesis rate is increased after 6 weeks of exercise (97 +/- 9 %) vs. (62 +/- 11 %) after the first exercise session (T19).
2)High intensity exercise increases glycogen synthesis rate more than prolonged exercise:
-Typical rates of muscle glycogen resynthesis after short term, high intensity exercise (15.1 to 33.6 mmol/kg/h) are much higher than glycogen resynthesis rates following prolonged exercise (approximately 2 mmol/kg/h). And peak blood glucose levels range from 6.6 to 8.9 mmol/L vs. 2 to 3.4 mmol/L.
In response to this elevation in plasma glucose levels, insulin levels increase to approximately 60 microU/ml, a 2-fold increase over resting values. Both glucose and insulin improve muscle glycogen synthesis (T22).
3) Heavy weights increase glycogent synthesis rate more than lighter weights:
Training at 70% one repetition maximum (1 RM, I-70) increases the rate of glycogenolysis more (22.2 +/- 6.8)than 35% 1 RM (I-35) (14.2 +/- 2.5 mmol/kg wet wt) (T20).
4)Eccentric exercise decreases the rate of glycogen synthesis:
-(Untrained men) 45-min of eccentric exercise on a cycle ergometer: At 10 days after exercise, muscle glycogen was still depleted, in both type I and II fibers (T21).
-Muscle glycogen resynthesis rates following resistance exercise (1.3 to 11.1 mmol/kg/h) are slower than the rates observed after short term, high intensity exercise. A greater eccentric component in the resistance exercise may cause some interference with glycogen resynthesis (T22).
5)But glycogen synthesis isn't impaired during the first hours following exercise:
-4.25 g CHO/kg/day in the first 3 days following eccentric exercise increases glycogen content at 0, 24, and 72 h of recovery to (168, 329, and 435 mmol/kg) vs. (90, 395, and 592 mmol/kg dry wt) at concentric exercise Subjects receiving 8.5 g CHO/kg stored significantly more glycogen than those who were fed 4.3 g CHO/kg. (K20F).
-Glycogen accumulation in muscle depleted by concentric work and subsequently subjected to eccentric exercise: There was no difference in the glycogen content of ECC and CON legs after 6 h of recovery (77.7 +/- 7.9 and 85.1 +/- 4.9 mmol/kg wet wt). But 18 h later, the ECC leg contained 15% less glycogen than the CON leg. After 72 h of recovery, this difference had increased to 24% (K20h).
-A large amount of carbohydrate (1.6 g.kg-1.h-1) during the 4 h after glycogen-reducing exercise, followed by eccentric or concentric contractions: Glycogen replenishment was similar 2 hours following exercise, after 48 hours glycogen replenishment was 25% lower in muscle that had undertaken eccentric contractions (K20i).
6) Glycogen synthesis rate is maximalised at intake of 1,5 g/kg glucose immediately and 2 hours following exercise:
1,5 g/kg glucose polymer solution immediately and 2 hours following glycogen depleting exercise increases glycogen resynthesis significantly, but not less (5.2 +/- 0.9) vs. (5.8 +/- 0.7 mumol.g wet wt-1.h-1) than after consuming 3,0 g/kg glucose. Insulin increased significantly above the preexercise concentrations during the treatments (K20g).
-High intensity weight resistance exercise in 8 subjects (in the fasted state) not currently weight training:
1,5 g/kg CHO solution administered 0 + 1 hour following exercise gave a significantly greater rate of muscle glycogen resynthesis as compared to water. The muscle glycogen content was restored to 91% and 75% of preexercise levels when water and CHO were provided after 6 h, respectively (K20b).
-Supplementation of 10 g protein, 8 g carbs and 3 g fats immediately following exercise stimulated glucose uptake and whole body glucose utilization 3-fold vs. 44% for supplementation 3 hours following exercise (K45).
-When carbohydrate ingestion is delayed by several hours, this may lead to ~50% lower rates of muscle glycogen synthesis (K16).
-2 g/kg carbohydrate solution immediately postexercise increases muscle glycogen storage to (7.7 mumol.g wet wt-1.h-1) vs. (4.1 mumol.g) for administration 2 hours postexercise (K20e).
A) Stimulation of protein synthesis.
B) Increases glycogen synthesis rat.
1)Insulin and insulin-like growth factor-1 (IGF-1) are critical to skeletal muscle growth. Insulin is regulated by blood glucose and amino acid levels (T1).
2)high glycemic index CHO elevates insulin response more than low glycemic index CHO (K111).
3)Elevation in insulin is directly linked to CHO quantity supplementation. 75-200 g glucose creates significantly higher plasma insulin concentrations than 25 g glucose (K131).
Stimulates protein synthesis.
Physiological hyperinsulinemia stimulates protein synthesis (T18).
Increases glycogen recovery
-The degree of glycogen recovery correlates with plasma insulin concentrations (E2).
-Both muscle contraction and insulin have been shown to increase the activity of glycogen synthase, the rate-limiting enzyme in glycogen synthesis (K16).
Last edited by Big'r; 09-22-2005 at 02:23 PM.
A) Eating within 0-3 hours before exercise doesn't influence performance.
B) Mega quantities of carbs before training may improve performance to some extent.
C) Composition of the pre training meal does not influence performance.
D) There is no difference in high- or low glycemic index carbs on performance.
E) Low glycemic index carbs might possibly give some improvement in performance during endurance exercise.
F) Supplementation of essential amino acids + sucrose before exercise is more effective than following.
G) Whey protein before exercise during cutting increases fat loss and preserves muscle.
H) Carb loading prevents BCAA oxidation.
Eating within 0-3 hours before exercise doesn't influence performance
-The ingestion of 0, 25, 75 or 200 g of glucose 45 min before a 20 min submaximal exercise bout does not affect subsequent TT performance (K131).
-Administration of 75 g of moderate glycemic index carbs (whole grain rolled oats) 45 min. before performance does not significantly improve performance (253.6 +/- 6) vs. water (242.0 +/- 15 min) (K133).
-Administration of placebo (water), 72 g fructose, 54 g glucose, 54 g glucose/sucrose mix or 54 g CHO from a banana 1 hour before exercise does not influence performance (K136).
-1-2 large chocolate bars 30 min prior to a 90 min. cycle ride does not improve performance over placebo (K143).
-Consumption of 5.0 ml.kg-1 body weight of a 19.7% carbohydrate drink 15 min. before repeated bouts of high-intensity exercise does not improve performance over placebo (K144).
Mega quantities of carbs before training may improve performance to some extent
-Supplementation of 45 or 156 g CHO 4 hours before exercise gives similar performance compared to placebo. Only 312 g improved performance by 15% compared to placebo (K103).
Composition of the pre training meal does not influence performance
-A high-carbohydrate meal (215 CHO, 26 P, 3 F) 4 hours before exercise does not improve performance compared to a high-fat meal (50 CHO, 14 P, 80 F) or exercise after an overnight fast. The high-carbohydrate meal was accompanied by an increase in plasma insulin and plasma growth hormone concentrations (K102).
-Consuming a carbohydrate meal (C; 3 g carbohydrate/kg) 3,5 h before exercise, creates similar performances compared to an isoenergetic fat meal (F; 1.3 g fat/kg) or a placebo meal (P; no energy content) (K104).
-A high-carbohydrate mael 90 min. before exercise halves the peak fat-oxidation rate compared to a high-protein or high-fat meal. Fat oxidation following a high-protein meal is similar to that following a high-fat meal. Meal composition had no clear effect on sprint or 50-km performance (K121).
There is no difference in high- or low glycemic index carbs on performance
-Supplementation of 2 g/kg low glycemic CHO 3 hours before an endurance run does not improve performance over high glycemic (K114).
-2 g CHO/kg body mass of either high-GI potato or low-GI pasta consumed 2 h before exercise does not significantly improve performance over the control group (K122).
-Ingestion of HGI or LGI carbs 30 min. before exercise does not improve performance over placebo (K135).
-Supplementation of HGI or LGI carbs 45 min. before exercise does not improve performance over placebo (K138).
-CHO ingestion 45 min. before 2,25 h cycling has no effect on exercise performance, irrespective of the glycemic or insulinemic responses to the ingested meals (K141).
Low glycemic index carbs might possibly give some improvement in performance during endurance exercise (2 h or longer).
-Supplementation of 75 g moderate GI (gi 61) carbs 45 min. before exercise enhanced performance time 165 +/- 11 min.) more than high GI (gi 82) carbs (141 +/- 8 min.) and water (134 +/- 13 min.) (K134).
-Supplementation of 1,5 g/kg LGI carbs 30 min. before cycling exercise increases time to exhaustion more than HGI carbs and increases plasma glucose levels more after 2 hours of exercise (K137).
-Supplementation of 75 g LGI carbs (whole-grain rolled oats) 45 min. before exercise increases time to exhaustion more (266.5 +/- 13 min.) than HGI carbs (whole-oat flower) (250.8 +/- 12) and water (225.1 +/- 8 min) (K139).
Supplementation of essential amino acids + sucrose before exercise is more effective than following.
-Consumption of 6 g EAA + 35 g sucrose immediately before exercise elevates response of net muscle protein synthesis more than consumption following exercise. Total net phenylalanine uptake across the leg was greater (P = 0.0002) during PRE (209 ± 42 mg) than during POST (81 ± 19) (E102).
Whey protein before exercise during cutting increases fat loss and preserves muscle.
-Consumption of food 1 h pre-exercise while cutting: whey protein creates comparable fat loss to "no nutrition". Whey creates more FFM than milkprotein, glucose and "no nutrition". Milkprotein and glucose create significantly less fat loss (E101).
Carb loading prevents BCAA oxidation.
-CHO loading abolishes increases in branched-chain amino acid (BCAA) oxidation during exercise (K147).
A) Prevents rise in cortisol
B) Provides more muscle mass
C) Prevents protein degradation
D) Improves time to exhaustion in endurance exercise. No performance improvement in resistance exercise.
E) Prevents decrease in glutamine levels during exercise
Prevents rise in cortisol
-Consumption of a 6% CHO solution during weight lifting exercise elevates blood glucose and plasma insulin levels above baseline. This resulted in a significant blunting of the cortisol response (7% with CHO compared to 99% with placebo) (K1).
Provides more muscle mass.
-Consumption of a 6% CHO solution during weight lifting exercise resultes in significantly greater gains in both type I (19.1%) and type II (22.5%) muscle fibre area than weight training exercise alone (K1).
Prevents protein degradation
-Even during 6 h of exhaustive exercise in trained athletes using carbohydrate supplements (0,35 g/kg/30 min.), net protein oxidation does not increase compared with the resting state and/or postexercise recovery. Combined ingestion of protein and carbohydrate (0,35 g/kg/30 min. carbs, 0,125 g/kg/30 min. protein) improves net protein balance at rest as well as during exercise and postexercise recovery (K3).
Improves time to exhaustion in endurance exercise. No performance improvement in resistance exercise
-The addition of protein (1,94% protein solution) to a carbohydrate supplement (7,75% carbohydrate solution) enhances aerobic endurance performance (cycling at 85% VO2max until fatigued after cycling for 3 hours at 45-75% VO2max) above that which occurred with carbohydrate alone (26.9 +/- 4.5 min) vs. (19.7 +/- 4.6 min) or placebo (12.7 +/- 3.1 min) (K5).
-Ingestion of a 8% CHO solution during exercise increases time to exhaustion 30% compared to placebo [199 +/- 21 vs. 152 +/- 9 (SE) min, P < 0.05] (K7).
-A carbohydrate solution during the first hour of a treadmill endurance run increases time to exhaustion compared to water. 5,5% solution gives (124.5 +/- 8.4 min), 6,9% solution gives (121.4 +/- 9.4 min) and water (109.6 +/- 9.6 min) (K8).
-Supplementation of 3 g/kg 50% glucose polymer solution after 135 min of cycling exercise increases time to exhaustion (205 +/- 17) vs. (169 +/- 12 min) for placebo (K10).
-(Resistance trained males) 1 g/kg carbs before - and 0,5 g/kg every 10 min. during - exercise elicited significantly less muscle glycogen degradation (126.9 +/- 6.5 to 109.7 +/- 7.1 mmol.kg) vs. (121.4 +/- 8.1 to 88.3 +/- 6. 0 mmol.kg) for placebo, but does not enhance performance (K20k).
Carbhohydrate supplementation prevents decrease in glutamine levels during exercise
-Carbohydrate supplementation affects positively the immune response of cyclists by avoiding or minimizing changes in plasma glutamine concentration (G11).
Last edited by Big'r; 09-22-2005 at 02:25 PM.
A) A higher rate of glycogen synthesis.
B) A stronger insulin response.
C) Better for net protein balance.
D) Following heavy exercise fat oxidation remains elevated despite carb intake.
1) High glycemic index carbs increase rate of glycogen synthesis more than low glycemic:
-Ingestion of 0.70g glucose/kg bodyweight every 2 hours appears to maximise glycogen resynthesis rate during the first 4 to 6 hours after exhaustive exercise. Ingestion of glucose or sucrose results in similar muscle glycogen resynthesis rates while glycogen synthesis in liver is better served with the ingestion of fructose. Also, increases in muscle glycogen content during the first 4 to 6 hours after exercise are greater with ingestion of simple as compared with complex carbohydrate (K20c).
-2,5 g/kg high glycemic index carbs 0, 4, 8 and 21 following exercise increases glycogen synthesis rate more
(106 +/- 11.7 mmol/kg wet wt) vs. (71.5 +/- 6.5 mmol/kg) than low glycemin index (K20j).
2) Fructose provides no measurable glycogen resynthesis in muscle. Glucose does. In the liver, the rates of glycogen storage are similar after either glucose or fructose ingestion (K17).
A higher rate of glycogen synthesis.
-Initially, there is a period of rapid synthesis of muscle glycogen that does not require the presence of insulin and lasts about 30-60 minutes.
The highest muscle glycogen synthesis rates have been reported when large amounts of carbohydrate (1.0-1.85 g/kg/h) are consumed immediately post-exercise and at 15-60 minute intervals thereafter, for up to 5 hours post-exercise. When carbohydrate ingestion is delayed by several hours, this may lead to ~50% lower rates of muscle glycogen synthesis (K16).
-(Resistance exercise) Eccentric training at 120% of max strength: Subjects receiving 8.5 g CHO/kg stored significantly more glycogen than those who were fed 4.3 g CHO/kg (K20).
A stronger insulin response
-CHO supplementation (1 g/kg) immediately and 1 h after resistance exercise increases insulin in the first 2 hours (K14).
-Insulin concentration is directly correlated to quantity of carb supplementation: 3 hours following consumption of 45 or 156 g carbs blood insulin reaches basal. For consumption of 312 g carbs insulin was still 84% higher after 4 h (K103).
-Ingestion of 1,5-3 g/kg glucose polymer immediately and 2 h following glycogen depleting exercise, increases insulin significantly above basal levels during the first 4 h of recovery (K20g).
Better for net protein balance
-35 g carbs + 6 g amino acids consumed at 1 and 2 h after resistance exercise increases protein synthesis (total net uptake of phenylalanine across the leg) more (114 +/- 38) than AA's only (71 +/- 13) or carbs only (53 +/- 6 mg x leg x 3h). Prior intake of amino acids and carbohydrate does not diminish the metabolic response to a second comparable dose ingested 1h later (K24).
-CHO supplementation (1 g/kg) immediately and 1 h after resistance exercise decreases myofibrillar protein breakdown: FSR was 36.1% greater for CHO vs. 6.3% for placebo (K14).
-CHO loading abolishes increases in branched-chain amino acid (BCAA) oxidation during exercise and that part of the ammonia production during prolonged exercise originates from deamination of amino acids (K19).
Following heavy exercise fat oxidation remains elevated despite carb intake
-A carb-rich meal (64-70% energy) at 1, 4 and 7 h of recovery after glycogen depleting exercise increases mucle glycogen significantly.
Despite the elevation of glucose and insulin following high-CHO meals during recovery, CHO oxidation and PDH activation were decreased, supporting the hypothesis that glycogen resynthesis is of high metabolic priority. Plasma fatty acids, very low density lipoprotein triacylglycerols, as well as intramuscular acetylcarnitine stores are likely to be important fuel sources for aerobic energy, particularly during the first few hours of recovery (K20d).
A) Improved net protein balance.
B) Helps in fat loss while cutting.
C) Prevents a decrease in glutamine
1)It is known that BCAA oxidation is promoted by exercise (E1, T13).
2)Promotion of fatty acid oxidation upregulates the BCAA catabolism (T13).
3)Leucine appears to exert a synergistic role with insulin as a regulatory factor in the insulin/ phosphatidylinositol-3 kinase (PI3-K) signal cascade. Insulin serves to activate the signal pathway, while leucine is essential to enhance or amplify the signal for protein synthesis at the level of peptide initiation (E1).
4) 77 mg BCAAs/kg supplementation before exercise results in a large decrease in release of EAA, (531 +/- 70 mumol/kg) for BCAA vs. (924 +/- 148 mumol/kg) for control (E105).
5) Nonessential amino acids are not necessary for stimulation of net muscle protein balance (6 g EAAs provides double the response of 3 g EAA and 3 g of nonessentail AA) (E12).
6) 40 g EAAs does not increase net protein balance more than 20 g EAAs (E15).
7) Ingestion of oral essential amino acids results in a change from net muscle protein degradation to net muscle protein synthesis after heavy resistance exercise in humans similar to that seen when the amino acids were infused (E15).
8) A cutting diet high in BCAAs increases body weight loss and % of fat loss more than a calorie restricted high protein cutting diet (E7).
Improved net protein balance.
-Administration of leucine restores muscle protein synthesis without affecting plasma glucose or insuline concentrations. And therefore independent of insulin (E2).
-Studies feeding amino acids or leucine soon after exercise suggest that post-exercise consumption of amino acids stimulates recovery of muscle protein synthesis via translation regulations (E1).
-BCAAs given during 1 h of ergometer cycle exercise and a 2-h recovery period provide a faster decrease in the muscle concentration of aromatic amino acids (46%) vs. (25%) for placebo, in the recovery period. There was also a tendency to a smaller release (an average of 32%) of these amino acids from the legs (E5).
-7,5-12 g BCAAs taken during exercise prevents the increase in muscle concentration of the aromatic amino acids. Vs. a 20-40% increase in the placebo group (E8).
-77 mg BCAAs/kg supplementation before exercise resulted in a doubling (P < 0.05) of the arterial BCAA levels before exercise (339 +/- 15 vs. 822 +/- 86 microM). During the 60 min of exercise, the total release of BCAA was 68 +/- 93 vs. 816 +/- 198 mumol/kg (P < 0.05) for the BCAA and control trials, respectively (E105).
-EEAs (essential amino acids) increases net muscle protein balance. 2 x 6 g provides double the response of 2 x 3 g (E12).
-Consumption of 40 g EAAs after heavy resistance training results in a change from net protein degradation (-50 +/- 23 nmol. min-1. 100 ml leg volume-1) to net protein synthesis (29 +/- 14 nmol. min-1. 100 ml leg volume-1; P < 0.05) (E15).
Helps in fat loss while cutting
-BCAA supplementation (76% leucine) in combination with moderate energy restriction has been shown to induce significant and preferential losses of visceral adipose tissue and to allow maintenance of a high level of performance (E14).
-In adipocytes from fed rats, the rate of fatty acid synthesis in the presence of glucose and insulin was inhibited 40% by valine (5 mm) (E4).
-Twenty-five competitive wrestlers restricted their caloric intake (28 kcal.kg-1.day-1) for 19 days. A high-BCAA diet provided 4 kg of weight loss, and 17,3% decrease in fat loss. There was no change in aerobic (VO2max) (p > 0.75) and anaerobic capacities (Wingate test) (p > 0.81), and in muscular strength (p > 0.82). (E7).
Prevents a decrease in glutamine
-Following an exercise bout, a decrease in plasma glutamine concentration can be observed, which is completely abolished by BCAA supplementation (G12).
-BCAA supplementation during a triathlon completely prevents the decrease in plasma glutamine (G13).
Last edited by Big'r; 09-22-2005 at 02:27 PM.
A) Stronger increase in insulin.
B) Higher rate of glycogen synthesis.
C) Increased GH elevation.
D) Protects muscle while cutting.
Stronger increase in insulin.
-112 g carbs + 41 g protein immediately and 2 h following exercise increases plasma insulin response more than carbs only (K22).
Higher rate of glycogen synthesis
-112 g carbs + 41 g protein immediately and 2 h following exercise increased rate of muscle glycogen storage more [35.5 +/- 3.3 (SE) mumol.g protein-1.h-1] than carbs only (25.6 +/- 2.3 mumol.g protein-1.h-1) or protein only (7.6 +/- 1.4 mumol.g protein-1.h-1) (K22).
Creates a better hormonal environment
-1,06 g/kg carbs + 0,41 g/kg protein supplemented immediately and 2 h after weight training exercise. CHO and CHO/PRO stimulated higher insulin concentrations than PRO and Control. CHO/PRO led to an increase in growth hormone 6 h postexercise that was greater than PRO and Control (K21).
Protects muscle while cutting.
-12 weeks of mild energy restriction and light resistance exercise: Ingestion of 10 g protein, 7 g carbs and 3,3 g fat immediately after exercise (on an isocaloric diet compared to control) gave similar loss in % bodyfat, but FFM significantly decreased in control vs. no signigicant decrease in the supplement group (K44).
A) A stronger insulin response.
B) A better net protein balance.
C) An improved glycogen synthesis.
Significant decreases in plasma or serum levels of leucine occur following aerobic (11 to 33%), anaerobic lactic (5 to 8%) and strength exercise (30%) sessions. BCAAs make up about one-third of muscle protein. The leucine content of protein is assumed to vary between 5 and 10% (E14).
A stronger insulin response.
-Leucine+carbs+protein following 45 min of resistance exercise increased plasma insulin response more than carb+ protein or carbs only (K31).
-An amino acid + protein hydrolysate mixture (PAA) added to 1,2 g/kg carbs consumption following a glycogen-depletion protocol: 0,2 g/kg PAA increased insulin (+52%), 0,4 g/kg PAA (+107%). Plasma leucine, phenylalanine and tyrosine concentrations showed strong correlations with the insulin response (P: < 0.0001) (K32).
A better net protein balance
-Leucine+carbs+protein following 45 min of resistance exercise: Mixed muscle FSR, measured over a 6-h period of postexercise recovery, was significantly greater in the CHO+PRO+Leu trial compared with the CHO trial (0.095 +/- 0.006 vs. 0.061 +/- 0.008%/h, respectively, P < 0.05), with intermediate values observed in the CHO+PRO trial (0.0820 +/- 0.0104%/h) (K31).
-Administration of an amino acid-glucose mix increases phenylalanine net balance (-27 ± 8 to 64 ± 17). Muscle protein synthesis increased (61 ± 17 to 133 ± 30 (P = 0.005). Protein breakdown decreased (P = 0.012) and leg glucose uptake increased (P = 0.0258) with the mixture (K23).
An improved glycogen synthesis
-The addition of certain amino acids and/or proteins to a carbohydrate supplement can increase muscle glycogen synthesis rates, most probably because of an enhanced insulin response (K16).
-Administration of leucine + carbs following exercise increases plasma insulin levels and produces complete recovery of glycogen values (E2).
1)Results of tracer studies indicate that skeletal muscle contributes to approximately 70% of overall glutamine production in healthy adults; the contribution of de novo synthesis being estimated at approximately 60%. Direct and specific measurements of glutamine in intact muscle protein are 50% lower than assumed previously (G1).
2)Most amino acids are precursors for alanine and glutamine synthesis in skeletal muscle. Cysteine, leucine, valine, methionine, isoleucine, tyrosine, lysine, and phenylalanine increase the rate of glutamine synthesis. The progressive decline in alanine and glutamine synthesis noted on prolonged incubation is prevented by the addition of amino acids to the incubation medium (G2)
Glutamine does not increase protein synthesis
-Intravenous infusion of amino acids increases the fractional rate of mixed muscle protein synthesis, but addition of glutamine to the amino acid mixture does not further stimulate muscle protein synthesis rate in healthy young men and women (G6).
-Short intravenous infusion of glutamine does not acutely stimulate duodenal protein synthesis in well-nourished, growing dogs (G8).
Glutamine prevents protein degradation but not more effectively than carbs
-0,9 g/kg glutamine during resistance training has no significant effect on muscle performance, body composition or muscle protein degradation compared to 0,9 g/kg maltodextrin (G9).
-Glutamine preserves protein synthesis in Caco-2 cells submitted to "luminal fasting", but higher glutamine doses did not enhance protein synthesis beyond control fed values. And glucose supplementation restored FSR as effi-ciently as glutamine (G10).
Carbhohydrate or BCAA supplementation prevents decrease in glutamine levels during exercise
-Carbohydrate supplementation affects positively the immune response of cyclists by avoiding or minimizing changes in plasma glutamine concentration (G11).
-Following an exercise bout, a decrease in plasma glutamine concentration can be observed, which is completely abolished by BCAA supplementation (G12).
-BCAA supplementation during a triathlon completely prevents the decrease in plasma glutamine (G13).
Last edited by Big'r; 09-22-2005 at 02:28 PM.
(T1) http://www.ncbi.nlm.nih.gov/entrez/q..._uids=15831061
(T4) http://www.ncbi.nlm.nih.gov/entrez/q...t=ExternalLink
(T5) http://www.ncbi.nlm.nih.gov/entrez/q...t=ExternalLink
(T13) http://www.ncbi.nlm.nih.gov/entrez/q...t=ExternalLink
(T17) http://www.ncbi.nlm.nih.gov/entrez/q...t=ExternalLink
(T18) http://jcem.endojournals.org/cgi/con...85/12/4900#R16
(T19) http://www.ncbi.nlm.nih.gov/entrez/q...&dopt=Abstract
(T20) http://www.ncbi.nlm.nih.gov/entrez/q...&dopt=Abstract
(T21) http://www.ncbi.nlm.nih.gov/entrez/q...&dopt=Abstract
(T22) http://www.ncbi.nlm.nih.gov/entrez/q...&dopt=Abstract
(K1) http://www.ncbi.nlm.nih.gov/entrez/q..._uids=11905937
(K3) http://www.ncbi.nlm.nih.gov/entrez/q...t=ExternalLink
(K5) http://www.ncbi.nlm.nih.gov/entrez/q...t=ExternalLink
(K7) http://www.ncbi.nlm.nih.gov/entrez/q...t=ExternalLink
(K8) http://www.ncbi.nlm.nih.gov/entrez/q...t=ExternalLink
(K10) http://www.ncbi.nlm.nih.gov/entrez/q...t=ExternalLink
(K14) http://www.ncbi.nlm.nih.gov/entrez/q...t=ExternalLink
(K16) http://www.ingentaconnect.com/conten...00002/art00004
(K17) http://www.ncbi.nlm.nih.gov/entrez/q...t=ExternalLink
(K19) http://www.ncbi.nlm.nih.gov/entrez/q...t=ExternalLink
(K20) http://www.ncbi.nlm.nih.gov/entrez/q...&dopt=Abstract
(K20b) http://www.ncbi.nlm.nih.gov/entrez/q...&dopt=Abstract
(K20c) http://www.ncbi.nlm.nih.gov/entrez/q...&dopt=Abstract
(K20d) http://www.ncbi.nlm.nih.gov/entrez/q...t=ExternalLink
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(K31) http://www.ncbi.nlm.nih.gov/entrez/q...t=ExternalLink
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Last edited by Big'r; 09-22-2005 at 02:29 PM.
(G1) http://www.ncbi.nlm.nih.gov/entrez/q...016&query_hl=1
(G2) http://www.ncbi.nlm.nih.gov/entrez/q...059&query_hl=1
(G6) http://www.ncbi.nlm.nih.gov/entrez/q...116&query_hl=1
(G7) http://www.ncbi.nlm.nih.gov/entrez/q...808&query_hl=1
(G8) http://www.ncbi.nlm.nih.gov/entrez/q...312&query_hl=1
(G9) http://www.ncbi.nlm.nih.gov/entrez/q...&dopt=Abstract
(G10) http://ajpgi.physiology.org/cgi/content/full/285/1/G128
(G11) http://www.ncbi.nlm.nih.gov/entrez/q...341&query_hl=1
(G12) http://www.ncbi.nlm.nih.gov/entrez/q...939&query_hl=1
(G13) http://www.ncbi.nlm.nih.gov/entrez/q...884&query_hl=1
09-22-2005, 06:07 PM #13Originally Posted by avian
That's a problem (or possibly is less of a problem than you thought, depends on how you look at it).
Studies always contradict each others on these points, so it's very difficult to say like 50% of energy should come from carbs.
Only a few things are pretty clear here what i read. You do not want to go below 15 energy% of either carbs, protein or fats.
So i pretty much agree on the basic rules. I read a lot about it but not enough to be able to come to conclusions (Except on the idea that more than 1,2-1,8 g/kg protein would increase protein synthesis more. Studies never show any additional benefit. That's not to say you can not eat more. It just will not give you more muscle).
- Join Date: Dec 2004
- Stats: 5'11", 211 lbs
- Posts: 406
- BodyPoints: 30
- Rep Power: 149
Originally Posted by Big'r
- Join Date: Sep 2005
- Location: United States
- Age: 39
- Stats: 5'9", 150 lbs
- Posts: 322
- BodyPoints: 605
- Rep Power: 155
BTW, great post(s)!
this helps to explain to me why, a few days ago, when i drank a home-made pre-WO concoction of arginine, leucine and egg protein powder with plenty of sugar i had the most insane appetite after the workout. i mean, my stomach was ready to go after digesting that and the next meal. i loaded up on more carbs than usual. i know if one is hypocaloric and then provides enough the body can respond, but this was something else! it must have been the leucine or the arginine or the combination. i'm an ectomorph, so usually, unless i've really worked it and have been consistently eating a lot, my stomach isn't quite to fast to demand more. my body was screaming that day.
could someone give more information on what happened? i read a post from MFW (newsgroup) from this dude who had arginine and had a much enhanced appetite. from Big'r's great posts i'm guessing it may be due to leucine, too.
- Join Date: Jan 2005
- Location: North Shore City, Auckland, New Zealand
- Age: 33
- Stats: 6'0", 206 lbs
- Posts: 17,389
- BodyPoints: 35065
- Rep Power: 15182
maybe i just missed it, but why the mention of bcaas, whey, carbs, glutamine and not creatine?Eric Helms, MS, CSCS, CPT, PES
PNBA Pro Qualified Bodybuilder, Raw Powerlifter, AUT Strength & Conditioning Graduate Student
Natural Contest Prep, Training & Nutrition Coaching
My Training Journal: http://forum.bodybuilding.com/showthread.php?t=137417533
- Join Date: Apr 2003
- Location: ny
- Age: 50
- Stats: 5'11", 173 lbs
- Posts: 1,143
- BodyPoints: 150
- Rep Power: 359
Absolutely excellent post! I was gonna join here sooner or later, but had to join to say EXCELLENT JOB! I've been doing some research lately myself but this is far more info than I've come across so far. I've spent a whole lot of time reading research trying to separate fact from fiction about optimum pre/post workout nutrition and supplementation. Your post contains what I've come up w also, plus a whole lot more useful info all in concise and well-written format!
This should be made a sticky! But like previously stated, I would add in your research about creatine (pre vs post wo, loading vs not, cycling vs not, etc) if/ when you do it- Don't rush it though, do it right.
I cannot edit my posts in this thread but i found a hell of a lot more info on glutamine:
Glutamine production in muscle protein is 50% lower than assumed
-Results of tracer studies indicate that skeletal muscle contributes to approximately 70% of overall glutamine production in healthy adults; the contribution of de novo synthesis being estimated at approximately 60%. Direct and specific measurements of glutamine in intact muscle protein are 50% lower than assumed previously (G1).
Most amino acids are precursors for alanine and glutamine synthesis in skeletal muscle
-Cysteine, leucine, valine, methionine, isoleucine, tyrosine, lysine, and phenylalanine increase the rate of glutamine synthesis. The progressive decline in alanine and glutamine synthesis noted on prolonged incubation is prevented by the addition of amino acids to the incubation medium (G2)
90% of the glutamine you take orally never even makes it to your muscles. Glutamine supplementation decreases it's own synthesis and mostly turns itself into glucose.
-Systemic glutamine administration is ineffective in preventing muscle depletion, due to a relative inability of skeletal muscle to seize glutamine from the bloodstream. Transport from blood accounts for only 25% of the intramuscular glutamine pool turnover. In contrast, the intracellular pools of most essential amino acids, such as phenylalanine or leucine, derived largely from the extracellular space. Studies involving oral ingestion of stable isotope-labelled glutamine indicate that 50-70% of enterally administered glutamine is taken up during first pass by splanchnic organs (gut and liver). (G14).
-Glutamine orally is successful in elevating plasma glutamine at the peak concentration by 46%, which suggests that a substantial proportion of the oral load escaped utilization by the gut mucosal cells and uptake by the liver and kidneys. If the entire glutamine dose had been distributed within the blood (8% body wt) and extracellular fluid (20% lean body mass) compartments, then a 3-mM rise in blood glutamine concentration might have been expected, whereas plasma glutamine concentration was only observed to rise by 0.3 mM. This might suggest that only 10% of the oral dose reached the extracellular fluid compartments (G15).
-Infusion of glutamine increases plasma glutamine concentration and turnover only threefold, formation of glucose from glutamine increased sevenfold. Furthermore, glutamine infusion decreased its own de novo synthesis (4.55 +/- 0.22 vs. 2.81 +/- 0.62 micromol x kg(-1) x min(-1);P < 0.02) (G16).
Glutamine does not prevent exercise-induced immune impairment. Carbs do. And glutamine does not influence hormonal levels
-Consuming 30-60 g carbohydrate x h(-1) during sustained intensive exercise attenuates rises in stress hormones such as cortisol and appears to limit the degree of exercise-induced immune depression. Convincing evidence that so-called 'immune-boosting' supplements, including high doses of antioxidant vitamins, glutamine, zinc, probiotics and Echinacea, prevent exercise-induced immune impairment is currently lacking (G31).
-Intracellular glutamine concentration may not be compromised when plasma levels are decreased postexercise. In addition, a number of recent intervention studies with glutamine feeding demonstrate that, although the plasma concentration of glutamine is kept constant during and after acute, strenuous exercise, glutamine supplementation does not abolish the postexercise decrease in in vitro cellular immunity, including low lymphocyte number, impaired lymphocyte proliferation, impaired natural killer and lymphokine-activated killer cell activity, as well as low production rate and concentration of salivary IgA (G32).
-Glutamine supplementation abolished the postexercise decline in plasma glutamine concentration but had no effect on lymphocyte trafficking, NK and lymphokine-activated killer cell activities, T cell proliferation, catecholamines, growth hormone, insulin, or glucose (G33).
-Nutritional supplementation with glutamine abolishes the exercise-induced decline in plasma glutamine, but does not influence post-exercise immune impairment. However, carbohydrate loading diminishes most exercise effects of cytokines, lymphocyte and neutrophils (G34).
Glutamine does not increase protein synthesis
-Intravenous infusion of amino acids increases the fractional rate of mixed muscle protein synthesis, but addition of glutamine to the amino acid mixture does not further stimulate muscle protein synthesis rate in healthy young men and women (G6).
-Short intravenous infusion of glutamine does not acutely stimulate duodenal protein synthesis in well-nourished, growing dogs (G8).
Glutamine prevents protein degradation but not more effectively than carbs
-0,9 g/kg glutamine during resistance training has no significant effect on muscle performance, body composition or muscle protein degradation compared to 0,9 g/kg maltodextrin (G9).
-Glutamine preserves protein synthesis in Caco-2 cells submitted to "luminal fasting", but higher glutamine doses did not enhance protein synthesis beyond control fed values. And glucose supplementation restored FSR as effi-ciently as glutamine (G10).
Carbhohydrate or BCAA supplementation prevents decrease in glutamine levels during exercise
-Carbohydrate supplementation affects positively the immune response of cyclists by avoiding or minimizing changes in plasma glutamine concentration (G11).
-Following an exercise bout, a decrease in plasma glutamine concentration can be observed, which is completely abolished by BCAA supplementation (G12).
-BCAA supplementation during a triathlon completely prevents the decrease in plasma glutamine (G13).
-7 distance runners reduced muscle gycogen. A high carb meal (80% carbs) before 60 min. exercise increases plasma glutamine. A 14 h fast before exercise does not change plasma glutamine. Plasma BCAA did not change under either dietary condition (G17).
Fasting decreases glutamine transport. And supplementation during fasting does not prevent muscle loss
-During fasting, skeletal muscle exports increased amounts of glutamine (Gln) while increasing the production of this amino acid by glutamine synthetase (GS) in order to maintain the intramuscular Gln pool (G41).
-Background: One of the major activities of the enterocyte is amino acid transport, which is important not only for the organism but also for the integrity of the mucosa. Bowel rest during the postoperative period is marked by decreased calorie and protein intake with atrophy of the brush border mucosa.
Fasting for 72 hours decreases glutamine and arginine transport. Alanine MeAIB, and leucine transport were maintained (G42).
-0.35 g/kg glutamine/day does not prevent loss of lean muscle in athletes during a 12-day weight reduction program (G43).
Glutamine does not enhance performance
-6 resistance-trained men performed weightlifting exercises after ingesting 0.3 g/kg glutamine. This did not enhance performance (G22).
(G1) http://www.ncbi.nlm.nih.gov/entrez/q...016&query_hl=1
(G2) http://www.ncbi.nlm.nih.gov/entrez/q...059&query_hl=1
(G6) http://www.ncbi.nlm.nih.gov/entrez/q...116&query_hl=1
(G7) http://www.ncbi.nlm.nih.gov/entrez/q...808&query_hl=1
(G8) http://www.ncbi.nlm.nih.gov/entrez/q...312&query_hl=1
(G9) http://www.ncbi.nlm.nih.gov/entrez/q...&dopt=Abstract
(G10) http://ajpgi.physiology.org/cgi/content/full/285/1/G128
(G11) http://www.ncbi.nlm.nih.gov/entrez/q...341&query_hl=1
(G12) http://www.ncbi.nlm.nih.gov/entrez/q...939&query_hl=1
(G13) http://www.ncbi.nlm.nih.gov/entrez/q...884&query_hl=1
Complete studie: http://forum.bodybuilding.com/showth...16#post7234016
(G43)http://www.jssm.org/vol2/n4/7/v2n4-7pdf.pdfWhich SUPPLEMENTS do i use PRE/POSTWORKOUT:
The effects of ANTI-E'S and AI'S on the axis and gyno:
MILK THISTLE info:


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Stroke is the leading cause of adult disability in Canada and the third leading cause of death. Do you know someone who has had a stroke, or are you a stroke survivor? What would you like to know about stroke?
In honour of Stroke Awareness Month, Dimensions invited Canadians to ask questions about stroke. These questions were then answered by Dr. Antoine Hakim of the Canadian Stroke Network. Topics include everything from the causes to the risk factors to options for recovery
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The summary below is from the full report titled "Long-Term Effects of Inhaled Corticosteroids on FEV1 in Patients with Chronic Obstructive Pulmonary Disease. A Meta-Analysis." It is in the 17 June 2003 issue of Annals of Internal Medicine (volume 138, pages 969-973). The authors are K.B. Highland, C. Strange, and J.E. Heffner.
Chronic obstructive lung (or pulmonary) disease (COPD) is a disease of the air sacs and air passages of the lungs. People with COPD are short of breath and sometimes cough and wheeze. Chronic obstructive lung disease is usually caused by smoking; damage to the lungs and symptoms slowly worsen over time. Most patients also have intermittent bouts of acute worsening of symptoms. Lung infections, cold weather, and exertion may cause these bouts.
Drugs that widen the airways of the lungs (bronchodilators) ease the breathing problems of patients with COPD. Drugs that decrease or prevent inflammation (corticosteroids) are also used, particularly in patients who have frequent bouts of worsening symptoms. However, whether the steroids really slow progression of COPD is not clear.
To see whether inhaled corticosteroids slow the decline in lung function of patients with COPD.
3571 adults with COPD who had participated in 6 different studies of long-term use of inhaled steroids.
Rather than doing a new study, the researchers looked at previous randomized trials that had compared inhaled steroids with a placebo (dummy inhaler) in adults with COPD. All trials followed the lung function of participants for at least 2 years. Lung function was tested regularly with lung volume tests. The tests showed how much air remained in the lungs when breath was fully exhaled (forced expiratory volume or FEV1). Typically, FEV1 declines over time in patients with COPD. The researchers used a mathematical technique called meta-analysis to summarize the trials and see whether inhaled steroids reduced decreases in FEV1.
The rate of FEV1 decline in patients given inhaled steroids and those given placebo did not differ significantly. Effects of steroids on symptoms and on numbers of bouts of worsening symptoms were inconclusive: Some trials showed benefits while others showed no benefits. Adverse effects of steroids were also inconclusive. One trial showed that long-term inhaled steroid use decreased the normal ability of the adrenal glands to produce steroid hormones, whereas another trial found no such effect. One trial found that long-term use of inhaled steroids decreased bone density, whereas another found no effects on bone.
In four trials, one third to one half of the participants withdrew from the trials before the end of the minimum 24-month follow-up period.
Inhaled steroids probably don't affect long-term decline in lung function in patients with COPD. Tradeoffs between other potential clinical benefits and harms remain unclear.
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Featured Golf News
Four New Golf Courses Open at China's Mission Hills Hainan
Schmidt-Curley Design has announced that four more of its courses have opened at Mission Hills Hainan, China.
The Stone Quarry, Shadow Dunes, Double Pin and Stepping Stone courses now bring the resort's total to 10. With long-time partner Mission Hills, Schmidt-Curley has transformed Hainan Island's ancient volcanic terrain into a golf destination with plenty of options.
"At Mission Hills Hainan, golfers can select from a global menu of golf design genres," says Brian Curley. "Each layout has a distinct 'personality' - levels of difficulty, bunker styles, green sizes and undulations, landscaping, par and yardage were intentionally varied to distinguish the resort from competitors and celebrate its status as an international golf destination."
Stone Quarry (par 70, 6,029 yards). A tribute to the genius of Pete Dye - mentor to the Schmidt-Curley team - Stone Quarry showcases the hallmarks of his designs: railroad tie sleepers, abrupt mounds, long waste bunkers, devilish greens and railroad car bridges. These elements are made even more dramatic by a routing that snakes through volcanic quarries supported by steep rock walls and timbers. Remnants of coal cars, railroad tracks and abandoned mining equipment complete the setting. Dotted with 215 bunkers, the course demands shot-making over brute strength.
Shadow Dunes (par 70, 6,428 yards). Shadow Dunes incorporates the towering dunes and native vegetation found along the vast, unspoiled beaches of Hainan Island. It features sweeping contours that send balls running and some of the largest (averaging 11,500 square feet) and wildest greens at the resort. Accuracy with the short game is a must as the course is designed to avoid being overpowered by bombers. Intimate green-to-tee connections make it walkable.
Double Pin (par 54, 1,921 yards). This collection of par-3 holes has a unique characteristic: two pins on each green. One is relatively accessible while the other is protected by both bunkering and severe contours. With holes ranging from 98 to 153 yards, this course is fun for families or transitioning beginners from the practice tee to the course. Double Pin's features colorful trees and flowers.
Stepping Stone (par 54, 2,176 yards). Stepping Stone features islands of turf framed by lava rock and rugged, sandy expanses are similar to those found on the Blackstone Course. Only open to walkers, the layout blends with the landscape of black rock and thick vegetation. Although short, it is no pushover and a great place to polish your short game.
"I am very optimistic Mission Hills Hainan will help show Asian golfers and developers it is more about offering a great experience - that may or may not involve length - and less about presenting a 'standard' scorecard," said Curley. "Some of the courses, like Blackstone and Lava Fields, will play long and test the best players. However, we also designed courses that are still challenging and thought-provoking but tailored to be more forgiving to mid- and high-handicappers."
Only 15 minutes from Haikou Meilan International Airport, Mission Hills Hainan's other amenities include a 518-room hotel; spa; Hainan's largest mineral springs; 12 restaurants; a sports and recreation center; meeting facilities; villas; and resort-themed residential towers.
For more information, visit www.missionhillschina.com/hainan/home.aspx.
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Working from home – dealing with diet temptation
If you've been reading The Office Diet for a few weeks or months, I'm sure you're becoming an expert at eating healthily whilst in the office. (And if you're a new reader – welcome, and do browse the archives and the longer articles!)
Perhaps you take your packed lunch into work every day, have an active commute and resist colleagues bearing cakes…
…and then it all comes unstuck when you spend a day working from home.
If you're (a touch self-deluded) like me, you might convince yourself that all your dieting difficulties would be solved if only you could work from home. No more soggy sandwiches for lunch, no office politics that leave you anxious, frustrated and overeating, no colleagues urging you to "have one, go on" …
So, perhaps you've persuaded your boss to let you work from home some of the time. Whether it's a one-off whilst waiting in for the gas man, or whether it's a long-term arrangement where you do a regular shift from home, you need to be aware of the new health challenges.
I don't get to work from home for my day job (for a small IT company), but I do occasionally book a day off to work on freelance projects – and I'm always struck by how much harder it is to stick with healthy habits on those days!
1. No commute
One of the top reasons people give for wanting to work from home is that they'll save time (and, often, money and frustration) on commuting. However, the commute to and from work does have a couple of benefits:
- You're probably getting some exercise (even if it's just walking to the train station, or from the bus stop).
- It separates work and home.
The problem:
If you roll out of bed and start work in your pyjamas, you might find that half the morning's gone by without you having walked more than a few steps around the house. If you're used to cycling or walking into work, you'll probably be feeling a bit "stir crazy", fidgety and unfocussed from the lack of exercise.
The solution:
Start work half-an-hour earlier than usual (this is probably time you'd normally spend commuting). Once you've been going for a couple of hours, take a break – get outside and go on a brisk thirty minute walk. You'll return to your desk feeling refreshed and ready to focus again.
2. No colleagues
Another reason that you may want to work from home is to avoid distractions. Perhaps you desperately need to finish writing an important report, but you keep getting interrupted in the office. Or alternatively, you might just prefer a quiet environment (or one where you can indulge your tastes in music without annoying your workmates.)
The problem:
Without anyone watching, it's much more tempting to sneak a cookie, a piece of chocolate, a creamy coffee, or some other favourite indulgence. Often, the presence of colleagues helps with self-control – when at home, no-one will see you stuffing your face all day…
The solution:
Try to make a rule that you won't eat whilst at your desk. If you do need a snack, get up and prepare something healthy, and eat it sitting up at table. One of the boons of working from home is that you can take a break when you need to, and that you have plenty of healthy food to hand … so make the most of it!
3. No packed lunch
Maybe you're fed up of having sandwiches and fruit every day for your lunch. You know it's healthy (for both your waist and your wallet) to take food into work with you – but one of the things you enjoy most about working from home is the chance to prepare and eat a nice lunch.
The problem:
When you're at home, there are lots of different foods around … and it's easy to get waylaid into having "just a bit more" than usual. It's also much easier to ignore what you planned and grab something unhealthy instead.
The solution:
Don't wait until you're starving before having lunch: you're much more likely to end up eating something unhealthy just because it's quick. Decide on something nice earlier in the day, and look forward to it – perhaps taking time to prepare a big salad, or some roasted vegetables or crudités along with a baked potato, or a toasted sandwich.
Make the most of working from home, and use the day to boost your diet, rather than as an excuse to indulge in normally weekend-only treats!
(Image above by villasenor.diego)


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Viral video sensation the Grumpy Cat paid a visit to Disneyland.
The world's grumpiest cat was less than impressed with her tour.
She got to meet Grumpy from Snow White and the Seven Dwarfs and had a run-in with Pluto.
The video was part of Disney's #DisneySide campaign.
The views expressed are not those of this site, this station or its affiliated companies. By posting your comments you agree to accept our terms of use.blog comments powered by Disqus


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Another new recipe for my list of old stand-bys. Freshly made taste so much better. Plus it's more nutritious, and you get so more. More bang for you buck, for sure.
My contribution about tomatillos: They're in the nightshade family, making them closer to eggplants than tomatoes. More useful, they will last about 2 weeks in the fridge, and longer if you remove the papery husks and put them in a sealed bag.
I plan to add variety by including fruits like pineapple, peaches, and especially mangoes. Fresh mango salsa! Can't wait.
5 stars. Many thanks, Brigid.


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Chris Johnson: Let's get Alzheimer's to the finish line!
"Finding treatments and a cure for Alzheimer's is like running a marathon. We can walk and eventually get there, or we can work as hard and fast as possible and get it done NOW. Let's work together – let's get this disease to the finish line." – Chris Johnson
My name is Chris Johnson. I am 31 years old and the proud son of legendary New York Giants running back, Ron Johnson. My father was diagnosed with early-onset Alzheimer's in 2008 and his disease is rapidly progressing.
Alzheimer's is stealing a lifetime of memories and achievement away from my family, but I know it doesn't have to be this way. For my father, my family, for me; for your father or mother, for your family, for you, I am asking you to help me help the ADDF find treatments and a cure for Alzheimer's disease and related dementias.
Run with me in the race against Alzheimer's by making a donation today.
On September 29, I will run the BMW Berlin Marathon, and on October 27 I am competing in the Ironman 70.3 Miami. Finally, it all comes home on November 3 when I will run the 2013 ING NYC Marathon. I am running to support ADDF in running Alzheimer's right out of town!
I hope you will join me. Your support from last year helped raise $85,000 - funding almost an entire pre-clinical trial for drug discovery. Get inspired with this video capturing my running efforts last year.


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2 year old female
Lilac Tri female
Olde English Bulldogge
ColorMe Bad Karma
Ioeba reg
Is up for sale or co-own
Serious injuries only
Contact me for more information
We're located in Illinois
This ad was posted with the eBay Classifieds mobile app.
Aug 29 -
Chicago :
Plainfield - Dogs & puppies
Cute blue Tri male
Olde English Bulldogge
We have the gorgeous little boy.
Who is 8 weeks old.
Comes with registered paperwork.
He is up to date on all his vaccines.
He will come with a full health guarantee
And is vet checked with our veterinarian.
Health certificate is provided as well
He is microchipped
We are working on potty training. He's getting the hang of it
Loves to play with ...
Aug 25 -
Chicago :
Plainfield - Dogs & puppies
I have a Olde English bulldogge puppy fully vet checked. Looking for a forever home. Contact for more details.
This ad was posted with the eBay Classifieds mobile app.
Aug 12 -
Appleton :
Appleton - Dogs & puppies
1 boy and 2 girls are left for sale. Koba is the boy. Mimi and Zoe are the girls. Born June 7, 2016. Almost 10 weeks old. $400 obo. Parents on premises. Dad is 85lb and Mom is 70lb. Great with kids and other pets. This breed loves to please and go on walks. Very obedient but please do your research before calling or texting. No papers so please don't ask. First shots and deworming ...
Aug 6 -
Chicago :
Chicago - Dogs & puppies
Blue Blood Bulldogges Agnes & Mighty Michigan's Bocephus had 8 puppies on April 13th. We currently have 4 puppies left. All puppies have docked tail, age appropriate vaccines/worm, 2 year health guarantee, puppy registration from IOEBA and lifelong breeder support. Puppies turned 8 weeks June 8th and are ready to go home now. If you visit our Blue Blood Bulldogges facebook page you can see ...
Aug 6 -
Flint :
North Branch - Dogs & puppies
We'll be sending text message alerts for your subscription to


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On Feb. 1, the Go Red For Women movement will once again be taking
center stage nationwide as we celebrate the tenth anniversary of National Wear
Red Day.
But Go Red isn't a one-day event or a one-month cause – it is a year-round effort to inform women about their No. 1 health threat (heart disease) and to give them to tools they need to fight it.
Take a moment today to view the video below. After you've seen it,
send the link to a close friend or family member.
It's important to know that
heart disease is real and deadly, but also treatable and preventable.
For more information, check out goredforwomen.org.
Connect with the American Heart Association by liking us on Facebook and following us on Twitter!


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OPD looking into shooting at Kirkman 7-Eleven
Victim shot in arm does not cooperate with police
Published 7:09 AM EDT Oct 04, 2012
A man was shot in front of a South Kirkman Road 7-Eleven overnight, Orlando Police Department officers said.
The victim was taken to Orlando Regional Medical Center with a wound in his arm.
The victim ran home after he was shot. His father then called police.
Authorities say the victim did not cooperate with them. He decided he did not want to prosecute the shooter.
No suspect information was immediately available.


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SCO Group Suffers Another Defeat
The years long legal battle by the SCO Group over UNIX copyrights, which indirectly affect Linux, has resulted in another verdict in Utah court. The jury has ruled in favor of Novell.
In a short announcement, Novell is pleased with the court ruling and considers it "good news for Novell, for Linux, and for the open source community."
Novell was already granted the UNIX copyrights in court in 2008 and SCO Group went on the defensive. As usual, the Groklaw website specializing in open source rights wrote up a summary of the recent outcome
SCO Group went into bankruptcy last year after its protracted litigation against also IBM, among others. The claim against Big Blue in 2003 marked the beginning of the wave of lawsuits.
Whether the verdict truly puts to rest the protracted claims by SCO of being the rightly owner of UNIX and other software is still questionable. The Salt Lake Tribune reports that SCO is still seeking claims against IBM, despite the Novell ruling.
Issue 192/2016
Buy this issue as a PDF
Nextcloud Announces Raspberry Pi-Powered Home Cloud Box
Innovative system adds a hard drive and Ubuntu Core to the RPi for an IoT hub.
Linus Torvalds Confirms the Date of the First Linux Release
Linux is two weeks younger than we thought!
End of OpenOffice?
The Apache Software Foundation considers retiring OpenOffice
Adobe Gives New Life to NPAPI Plugin for Linux
Adobe won't kill the plugin in 2017
LinuxCon North America Convenes in Toronto, Canada
Linux Foundation's big event celebrates the 25th anniversary of Linux
Linux Turns 25
Linux has evolved from "won't be a professional" project to one of the most professional software projects in the history of computers.
Mirantis Joins Hands with SUSE To Offer RHEL Support; Red Hat Not Happy
Competitors get in the game with RHEL without Red Hat
Linux on Windows 10 Poses a Security Risk
Security researchers have already notified Microsoft; some fixes are available
Mirantis to Refactor OpenStack Fuel for Kubernetes
The company is collaborating with Google and Intel to use Kubernetes as an engine for Fuel
Canonical Joins Document Foundation Advisory Board
The upcoming release of LibreOffice will be available as a snap package


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MMA Forum - UFC Forums - UFC Results - MMA Videos (http://www.mmaforum.com/forumindex.php)
- UFC (http://www.mmaforum.com/ufc/)
- - How Much Do UFC Fighters Actually Make? (http://www.mmaforum.com/ufc/63432-how-much-do-ufc-fighters-actually-make.html)
How Much Do UFC Fighters Actually Make?
Every time I'm critical of the level of salaries that UFC fighters make, someone always shoots back: "but they always make a TON of sponsorship money!"
Invariably these claims are NEVER backed up with actual facts. Obviously, UFC fighters don't have sponsorship deals on the level of a Tiger Woods, Michael Jordan, or even that brat Serena Williams.
Instead, it's Full Tilt Poker, condomdepot, guns 'r us, or some other semi-shady operation. And then there are the various supplement companies. These names aren't exactly comparable to McDonald's and Pepsi.
So what do contending fighters actually earn? I'm talking about fighers on the level of say, Keith Jardine, Cheick Kongo, or Frank Muir. Mid six figures annually? A lot less?
It's really sobering when someone like Frank Muir earns $45,000 as part of the main event of UFC 100, the biggest fight night in UFC history, but pays $60K for his training camp.
Cough up some figures, y'all.
I'd like to know that UFC fighters are making more than unionized sanitation workers in downtown Chicago.
The reason noone has sponsership numbers is because they don't need to be reported so noone ever does. I'm sure they make thousands of dollars on each sponsership though.
Not sure, but I imagine it has to be a good chunk. Once Affliction paid GSP to not wear any sponsors since they had just been put on the UFC black list. But a lot of their sponsorship deals also include signing events, etc. So they aren't being paid just to wear the gear, they have some other stuff to do as well.
Good article about sponsorships and unannounced bonuses:
good post, I've been trying to tell people that the fighters get paid a lot of money from other revenue streams such as sponsorships and it's more than boxers (apart from the top top level fighters).
This also is a few years old I believe with the mention of the IFL and Elite XC in there as going concerns. I bet some guys make more money nowadays with the UFC. I hope they do anyway. Good find! :thumbsup:
Great article, Matt.
The notion that fighters are making their money on "one night" is rather ridiculous, however. This does not take into account the 6-8 weeks of training prior to the bout, nor obviously, a lifetime of training in the martial arts.
Second, their actual income is their sponsorship money, purse, plus any PPV revenue (extremely unlikely except for a a few superstars) minus training expenses. In the case of a mid level contender such as those mentioned, they're making about as much as a retail store manager, perhaps a regional manager. :)
Except for a handful of top tier guys: Lesnar, GSP, Liddell in '07, most guys are doing this because they love to fight.
The fact that Mir ONLY got paid $45000 is a lie. Add that to the fact that he probably got paid more than $150,000 in sponsorship money (it was UFC 100 anyways). Also, its clear a nice bonus for the promotional work he did (going on the radio shows, trash-talking, etc.), which the UFC has been known to give fighters who do an exceptional job of it. That bonus could be as much as an additional $150,000. Then comes the cut of the ppv that main and co-main eventers get in a climate like this--I heard Lesnar made around $3 million so I'd assume Mir got at least $750,000 (but less than GSP's cut since he was the second biggest draw on the ppv). Add all that up and you have a wopping $1.05 million--its obvious Mir wouldn't go onto a tour of Canada to promote the UFC if he made $45,000 on a $150,000,000 revenue ppv.
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Author Affiliations: Departments of Internal Medicine, Yale School of Medicine, New Haven, Connecticut (Mr A. Mandawat and Dr Tinetti), Brigham and Women's Hospital and Harvard Medical School, Boston, Massachusetts (Dr A. Mandawat), Georgia Health Sciences University, Augusta (Dr M. K. Mandawat), and Augusta VA Medical Center, Augusta (Dr M. K. Mandawat).
The number of Americans at least 100 years old is expected to grow dramatically over the coming years. In December 2010, 71 991 centenarians lived in the United States, almost double the number there were 20 years ago.1,2 By 2050, the number of centenarians is expected to reach 601 000, a 735% increase.2 Despite the growing numbers, the health care use of this population remains largely unexamined. In particular, the rates and outcomes of hospitalization for persons 100 years or older are unknown. The goal of this study was to determine rates of hospital admission as well as in-hospital all-cause and diagnosis-specific mortality in patients 100 years or older.
We conducted a cross-sectional analysis of 2004-2008 hospital discharge information from the Healthcare Cost and Utilization Project Nationwide Inpatient Sample (HCUP-NIS). The HCUP-NIS, a 20% stratified sample of acute hospital admissions, is the largest all-payer inpatient database in the United States.3 Sampling weights are used to generate national estimates. We selected all patients 100 years or older included in the HCUP-NIS from 2004 through 2008. Admissions missing mortality data (<0.01%) were excluded. We calculated the 10 most common principal discharge diagnoses and grouped them based on International Classification of Diseases, Ninth Revision, Clinical Modification (ICD-9-CM) codes (eTable). Comorbidity was measured using the age-independent Charlson Comorbidity Index, which incorporates 19 medical conditions, including dementia, cardiovascular disease, cerebrovascular disease, pulmonary disease, renal disease, diabetes mellitus, and malignant disease, and classified as mild (Charlson score, 0-1), moderate (Charlson score, 2-4), and severe (Charlson score, ≥5).4 We calculated rates of utilization, all-cause mortality, and disease-specific mortality. Data analysis and treatment were performed using SAS statistical software (version 9.2; SAS Institute Inc). This study was exempted by the institutional review board of Yale University because HCUP-NIS is a public database with no personal identifying information.
Over the 5-year period, there were 134 527 admissions for persons 100 years or older. The number increased from 24 750 admissions in 2004 to 29 099 admissions in 2008, an 18% increase. The mean (SD) age was 101.46 (4.29) years (range, 100-124 years). Most patients were female (80.1%); 57.0% had mild comorbidity, 39.3% had moderate comorbidity, and 3.7% had severe comorbidity. The overall mortality rate for hospitalization among those 100 years or older was 10.58%. All-cause mortality and disease-specific mortality are reported in the Table. Only 1.8% received an endotracheal tube during hospitalization; 56.0% of these individuals died during the hospitalization.
We describe the rate of admissions and in-hospital all-cause and disease-specific mortality for patients 100 years or older. The 2008 hospital admission rate was 59 per 100 centenarians based on US Census Bureau data.5 The 18% increase in admissions over the study period suggests that hospitalizations among centenarians will be an increasingly common event. Among the 10 most frequent reasons for hospitalization, sepsis, aspiration pneumonia, and acute myocardial infarction were associated with a high risk of mortality, but even among these diagnoses, most centenarians survived the hospitalization.
Our study expands on limited prior data in centenarians. Krishnan et al6 reported an all-cause mortality rate of 12.2% using HCUP-NIS data from a decade ago, although their study focused on knee and hip arthroplasty in nonagenarians and centenarians. The lower mortality rate in the current study may reflect differing study populations, changes in decisions about hospitalization, or improved hospital care for geriatric patients. Kent et al7 and Wilson et al8 studied mortality in centenarian trauma and surgical intensive care unit patients, respectively, and, not surprisingly, reported higher mortality rates of 19.2% and 22.2%, respectively, in these higher-risk populations. Hip fracture, the only surgical diagnosis among the 10 most common diagnoses in the current study, was associated with a 5.9% hospital mortality rate.
This study has several limitations. Because the HCUP-NIS is an administrative database, we lacked clinical, functional, or other details. Errors in ICD-9-CM coding and documentation are possible, although the error rate has been found to be low in this database.3 As with any administrative database, ICD-9-CM coding may be biased by the tendency to code diagnoses with higher reimbursement. In addition, determination of a primary diagnosis may be difficult in elderly patients owing to the presence of multiple comorbid conditions. We did not analyze the frequency or outcomes of specific interventions, except endotracheal intubation, during the hospitalization. This is an important topic for future research. Finally, information for each patient was limited to a single hospitalization. We do not have information on posthospitalization events or outcomes, such as readmission, discharge to hospice or long-term care, long-term survival, or change in function.
This study reports data on admission rates, all-cause mortality, and disease-specific mortality in centenarians. Results show a hospitalization rate of over 50 admissions per 100 centenarians; 90% survived the hospitalization. Hospital care may benefit a sizable proportion of even extremely elderly individuals. Given the expanding population of centenarians, it will be important to examine the types of services received and posthospitalization outcomes.
Correspondence: Dr Tinetti, Department of Internal Medicine, Yale University School of Medicine, 333 Cedar St, PO Box 208025, New Haven, CT 06520 (firstname.lastname@example.com).
Published Online: June 18, 2012. doi:10.1001/archinternmed.2012.2155
Author Contributions: Mr A. Mandawat and Dr A. Mandawat contributed equally to this manuscript. Study concept and design: Anant Mandawat, Aditya Mandawat, M. K. Mandawat, and Tinetti. Acquisition of data: Aditya Mandawat and M. K. Mandawat. Analysis and interpretation of data: Anant Mandawat, Aditya Mandawat, and M. K. Mandawat. Drafting of the manuscript: Anant Mandawat and Aditya Mandawat. Critical revision of the manuscript for important intellectual content: Aditya Mandawat, M. K. Mandawat, and Tinetti. Statistical analysis: Aditya Mandawat and Anant Mandawat. Administrative, technical, and material support: Anant Mandawat and Tinetti. Study supervision: M. K. Mandawat and Tinetti.
Financial Disclosure: None reported.
Funding/Support: This study was supported in part by the Yale Pepper Center (P30 AG021342) from the National Institute on Aging.
Thank you for submitting a comment on this article. It will be reviewed by JAMA Internal Medicine editors. You will be notified when your comment has been published. Comments should not exceed 500 words of text and 10 references.
Do not submit personal medical questions or information that could identify a specific patient, questions about a particular case, or general inquiries to an author. Only content that has not been published, posted, or submitted elsewhere should be submitted. By submitting this Comment, you and any coauthors transfer copyright to the journal if your Comment is posted.
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Disclosure of Any Conflicts of Interest*
Indicate all relevant conflicts of interest of each author below, including all relevant financial interests, activities, and relationships within the past 3 years including, but not limited to, employment, affiliation, grants or funding, consultancies, honoraria or payment, speakers' bureaus, stock ownership or options, expert testimony, royalties, donation of medical equipment, or patents planned, pending, or issued. If all authors have none, check "No potential conflicts or relevant financial interests" in the box below. Please also indicate any funding received in support of this work. The information will be posted with your response.
Mandawat A, Mandawat A, Mandawat MK, Tinetti M. Hospitalization rates and inhospital mortality among centenarians. Arch Intern Med. doi:10.1001/archinternmed.2012.2155.
eTable. Definition of the 10 most common principal diagnoses
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Cleveland State University is holding three separate youth basketball camps this summer.
Session I is June 11-14, Session II is June 18-21 and Session III will take place July 23-26. The third session is only for those up to sixth grade. All sessions are from 9 a.m to 4 p.m.
Campers will go through individual drills with daily stations and be instructed by coach Gary Waters and other CSU coaching staff and players. Daily guest speakers will also stop by to offer advice.
Over 200 boys and girls attended each session last year. Each camper will be assigned a team that will have its own personal coach for the week.
Cost is $135 per camper. For more information, contact Samba Johnson at (216) 687-3857 or email@example.com or the men's basketball office at (216) 687-4817.


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Single Article Purchase:
CSF lactic acid levels an aid to diagnosis
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The praise you could receive for your work accomplishments could make you feel a sense of acknowledgment today. Maybe because you know that you put so much into your work the validation others give to you might make you feel that your contributions are valuable. Try keeping in mind today that while the acclaim of others is a wonderful thing, it is equally important to feel good about your work within yourself. Learning to recognize that what you do is something that should ultimately fuel your spirit could help you to understand that even though outside praise may be nice, it should not really be necessary for you to strengthen your sense of self-worth. Appreciating your success for how it makes you feel within rather than the gains you may get from others could add a different dimension to your successes.
The admiration of other people will mean so much more to us if we are able to think highly of ourselves. Because it can be so easy to see ourselves through the eyes of other people, some of us tend to rely on their opinions about our efforts to feel as if we are doing a good job. Turning our gaze inwards, however, allows us to value our own triumphs for their own sake, and when we do this, our real satisfaction comes from within us. Giving yourself validation for the work you have done will be just as meaningful for you today as the praise you receive from others.
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A Model of the Impact of Mission Rationale, Content, Process and Alignment on Firm Performance
Christopher K. Bart
McMaster University - Michael G. DeGroote School of Business
Nick Bontis
McMaster University - Michael G. DeGroote School of Business; McMaster University
Simon Taggar
Wilfrid Laurier University
Management Decision, Vol. 39, Nos. 1 and 2, pp. 19-35, 2001
A relationship between mission and organizational performance was modeled by drawing on previous research. The model was tested with data from 83 large Canadian and US organizations. We found that mission statements can affect financial performance, howevre, not as one might have anticipated initially. Several mediating elements were observed to exsist. For instance, "commitment to the mission" and the "degree to which and organization aligns its internal structure, policies and procedures with its mission" were both found to be positively associated with "employee behaviour". It was this later variable whch was observed, in turn, to have the most direct relationship with financial performance.
Number of Pages in PDF File: 17
Keywords: Vision, Commitment, Alignment, Company performance
Date posted: May 10, 2005
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- Latest news and document releases
- News archive
- Document releases archive
- Free enewsletter
New edition of Easy Family History published
28 February 2013
The second edition of Easy Family History: The stress-free guide to starting your research by David Annal, is now available. Full of practical advice, it is ideal for anyone who wants to trace their family tree.
From what to expect on a birth certificate to how to use newspaper archives, each chapter focuses on an area of research and takes you through the basics. This book focuses on UK records and archives.
Recently released records
Fully updated, the new edition includes information on recently released records, such as the 1911 census and military records that are now available online. The book is illustrated with screenshots of useful websites and features images of sample archival documents.
Audrey Collins, Records Specialist at The National Archives, said: 'I would recommend Easy Family History to anyone starting out on family history in the UK. The new edition includes some essential updates on major document releases and digitisation projects since the original version was published and the new format is very accessible.'
Claim a 10% discount
Easy Family History: The stress-free guide to starting your research by David Annal is available from The National Archives' online bookshop. Claim a 10% discount by using the promotional code 'EASYFH', valid until Sunday 31 March.
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If you need immediate assistance, call 877-SSRNHelp (877 777 6435) in the United States, or +1 585 442 8170 outside of the United States, 8:30AM to 6:00PM U.S. Eastern, Monday - Friday.
Long-run event study methodology
Structure of firm hierarchy, noisy evaluation, skills acquisition
tournaments, mutual funds, risk
counterparty risk, central clearing, clearinghouse, contagion, netting
tick size, adverse selection, serial correlation
Informed Trading, Asset Pricing, Information Transmission, Information Risk, Information Uncertainty
generational uncertainty, pricing kernel domination, equity premium puzzles, boom-bust cycle
Investment Theory, Portfolio Theory, Equity Investments, Fundamental Analysis and Valuation Models, Portfolio Management, Portfolio Construction, Rebalancing, and Implementation
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|This page: Classic Bedford CAs, featuring attractive signwriting to their coachwork, plus caravanettes & minibus.
Bedford CA Vans in use in the 1950s.Les has delved into his albums once more, and turned up the first two old photos for this page, both showing classic Bedford CA panel vans, early versions with the removable rear wheel spats. Thanks for sending them over! Les is no stranger to Bedford CAs either, this CA van photo shows Les and some friends. They formed a pop group in the early 1960s called The Concords, and used their CA van to carry the band's equipment. Now, back to the two van photos that open this page..
|The first CA Bedford is seen in very snowy conditions. Apparently unregistered, my hunch is that this photo was taken shortly after the fresh signwriting had been applied, and before the splitscreen van was delivered to Tye Electrical, of Queens Road, Buckhurst in Essex. The company must have been agents for PYE radios and televisions, judging by the signwriting, and also K-B. Radiograms were also all the rage in the 50s and 60s, so no doubt the van would have carried a few of those huge home sound systems during it's life on the road.
2. Signwritten CA van.The second CA van has signwriting for "Velvet Handkerchief Tissues" tastefully applied to the body sides and also the back doors. Once again an un-registered Bedford CA, so probably a picture taken by the signwriters themselves, prior to delivery. Two more signwritten CA vans appear on this page, at least one of which again is advertising a radio & electricals shop.
3. Bedford CA Kenex minibus conversion.Next, a different variation on the Bedford CA theme, and again an image supplied by Les from his files. This shot shows a minibus version of the CA produced by Kenex. I've no more information on this type, other than that at one time these vehicles were known as Kenebrakes. Note the revised rear styling, courtesy of what look like fibreglass appendages, presumably intended to modernise the look and distance it from standard vans.
4. A Mk1 Bedford CAS van.Another great old photograph of a Bedford CA van from Les, seen here in early, Mk1, CAS (for short wheelbase) guise. This new van is seen in the livery of Pearcy & Co., parked outside a Bedford and Leyland vehicle sales agency. Inside the dealership, to the left, are two S-Type Bedfords. Unusually for a CA, this example has semaphore indicators fitted within the front wings - not something I've noticed on a van before, in this position. Presumably this dealership was located in the Midlands, the rear flatbed body of one S-Type can just be seen in the window, behind the CA's cab, with the word "Birmingham" on it, plus some contact telephone details.
|The CA's registration is 667 DMH, a London series. Just visible above the registration plate is a small sign with the word "Arlington" on it. Was this the name of the dealership? Thanks for sending it over Les :-)
|(Please click the thumbnail to view full-size image.)
5. Line-up of Bedford CA caravanettes.The next two photos were kindly sent over by Henry for inclusion on the site. They date to the winter of 1961/1962. The classic campers are shown outside Arthur Watson's garage in Aberdeenshire, where caravanettes were available to hire on a self-drive basis. All but one of the vehicles lined up are Bedfords, with just one interloper - in the form of a Ford Thames 400E - joining the otherwise all-Bedford line-up.
|Four converted CAs can be seen in the two photographs, registered locally as RSA 232, RSA 523, TAV 95 (a Kenex conversion), and RAV 908, the latter being earlier than the others, because of its two-piece windscreen and different style of grille. Apart from TAV 95, the conversions were all undertaken by Dormobile. The garage had been in existence for some time by 1961/1962, having previously sold pre-war cars, and it was in '62 that the business re-located to Aberdeen itself, where Arthur Watson continued in business until his retirement in 1983. Henry also sent over a photo of a CA campervan that had been rolled, and had to be returned to base behind a Series 1 Land Rover recovery vehicle - the photo may be found on the Land Rover photos page, picture #2.
Background to the Bedford CA.
The Mk1 CA Bedfords are immediately identifiable thanks to their split windscreen arrangement, a 'feature' that would disappear with future updates due to popular demand for improved driver visibility. Power came courtesy of the Vauxhall Wyvern E Series' four cylinder unit of 1507cc, coupled to a column gearchange, driving the rear wheels (16" rims fitted, replaced by 15" in 1957).
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