CLINICAL REVIEWS
By Bill Campbell, Ph.D., Exercise and Performance Nutrition Laboratory, University of South Florida
Liquid Morph+ contains a potent combination of 45 grams of three quality proteins: Casein protein isolate, whey protein isolate, and hydrolyzed collagenic protein isolate.  The Importance of Protein Quality
Tang JE, Phillips SM. Maximizing muscle protein anabolism: the role of protein quality. Curr Opin Clin Nutr Metab Care. 2009 Jan;12(1):66-71.
When it comes to physique enhancement, intense resistance training and the optimal timing of protein ingestion are essential factors for success. But there's one more ingredient to consider: How important is protein quality to this formula?
The answer? Very important. It appears from a series of studies that not all "high-quality" proteins are equal in how they are digested and how this variable affects protein retention/body composition.
A recent review on this topic provides valuable insights on the type (i.e., source) of protein consumed and how it may affect the anabolic response to resistance exercise. For instance, high-quality proteins such as milk, whey, casein, and soy can support muscle protein synthesis. However, differences in the rate of digestion of these proteins can affect the muscle protein synthesis response (whey and soy are classified as "fast-digesting" proteins and casein is classified as a "slow-digesting" protein).
Another consideration is the fact that ingested soy proteins are directed toward the splanchnic (intestinal) regions rather than muscle tissues, which places milk proteins (whey and casein) at an anabolic advantage over soy proteins in promoting muscle growth (hypertrophy). Another important component in determining the response of muscle protein synthesis is the leucine content of the protein, particularly for the elderly.
In conclusion, ingesting a high-quality protein after resistance training will maximize the anabolic response, and it appears that whey and casein proteins are the best high-quality protein choices.
 If you want to improve body composition, resistance training is absolutely essential! Resistance Exercise Ignites Fat Burning
Ormsbee MJ, Thyfault JP, Johnson EA, et al. Fat metabolism and acute resistance exercise in trained men. J Appl Physiol. 2007 May;102(5):1767-72.
Have you ever wondered how many additional calories are burned in the time period following an intense bout of resistance exercise?
Researchers from East Carolina University did, so they decided to investigate the effects of resistance exercise on metabolism and fat oxidation (calories burned from fat) to better understand how resistance exercise may contribute to improvements in body composition.
To find the answer, a group of eight resistance-trained males were tested on two occasions—a workout day and a non-workout day. The workout was a typical whole-body workout and included three sets of 10 repetitions of the following exercises: chest press, lateral pull down, leg press, shoulder press, leg extension, and leg curl.
Results from this study indicated that energy expenditure (metabolism) was significantly elevated by 10.5% in the 45 minutes after resistance exercise compared with the same time period on the control day.
Additionally, fat oxidation (the amount of calories burned from fat) was higher (about twice as high!) following resistance exercise compared with the same time period on the control/non-lifting day.
The authors concluded that the mechanism behind resistance exercise contributing to improved body composition is in part due to enhanced abdominal subcutaneous adipose tissue lipolysis (a fancy way for saying "belly fat burning") and improved whole bodyfat oxidation (burning) and energy expenditure in response to resistance exercise.
In other words, include resistance training to improve body composition… Although I suspect, you already knew that!
Want to Live Long and Prosper? Don't Shun the Sun!
 Sun exposure is vital to your overall health and well being, so protect yourself from excessive exposure, but enjoy ten minutes of sun at least a few times a week if you want to live a healthier, longer life. Grant WB, Strange RC, Garland CF. Sunshine is good medicine. The health benefits of ultraviolet-B induced vitamin D production. J Cosmet Dermatol. 2003 Apr;2(2):86-98.
Vitamin D, a fat-soluble vitamin, can be obtained from food or more potently manufactured by human skin exposed to sunlight. Often, the negative aspects of exposing the skin to sunlight are proclaimed loudly and uncritically. (How many times have you heard you better slather your body with sunscreen before heading outside?!)
And scientific studies have demonstrated that exposure to excessive ultraviolet radiation (UVR) is a primary risk factor for skin cancers, premature photo-ageing, and the development of cataracts. However, it appears the concern with the adverse effects of solar UV radiation exposure may have led to public health recommendations that also have unintentionally reduced serum 25-hydroxycholecalciferol (the circulating form of vitamin D) in many individuals.
An article published in the Journal of Cosmetic Dermatology stated that the beneficial effects of UVR exposure for human health are not well recognized. According to the researchers, inadequate vitamin D levels (due to poor dietary choices and limiting exposure to the sun) lead to increased risk of developing rickets, osteoporosis and osteomaloma, 16 cancers (including cancers of breast, ovary, prostate, melanoma, and non-Hodgkin's lymphoma), and other chronic diseases such as psoriasis, diabetes mellitus, hypertension, heart disease, myopathy, multiple sclerosis, schizophrenia, hyperparathyroidism, and susceptibility to tuberculosis. That's quite a list!
Further, the authors state that the health benefits of UVB seem to outweigh the adverse effects.
Yes, you still want to avoid any "damaging effects" from the sun, but those risks can be minimized by avoiding sunburn, excess UVR exposure, and by attention to dietary factors such as antioxidants and limiting energy and fat consumption.
The associations regarding increased risk of common deadly cancers, autoimmune diseases, infectious diseases, and cardiovascular disease with living in those with vitamin D deficiency should alert all health-care professionals as well as laypeople about the importance of vitamin D for overall health and well being.
In the meantime, what you can take home from this scientific publication is to protect yourself from the adverse effects of excessive sunlight exposure, but make sure you get some sun exposure to support its vital role in synthesizing vitamin D. Approximately ten minutes a few days a week (before you apply any sunscreen) appears to be about right, although that's dependant on how light or dark your skin is (people with darker skin pigmentation need more sunlight; those with paler skin need less) and where you live in the world.
So go ahead, enjoy your summertime in the sun. Soak up some good vitamin D to keep your body healthy and strong.
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