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How safe is Aspartame? by Paul Cribb, B.H.Sci HMS AST Director of Research
DNA mutations, brain tumors, cancer, headaches and chronic fatigue - these are some of the side effects alleged to be associated with aspartame consumption.
I'll admit I was concerned when I first heard these accusations. If you're anything like me, an array of artificially sweetened foods such as nonfat yogurt, protein shakes, meal replacement bars and diet sodas have become a large part of your health conscious diet. If there were any truth to these claims I'd want to know about it. I figured other people would too, so I decided to roll up my academic sleeves, sweep aside the tabloid swill and dig into the real science on aspartame to get the straight facts. 
Aspartame is simply two amino acids (L-phenylalanine and L-aspartic acid) linked together. About 30 years ago food chemists discovered when these two amino acids are joined together they provide a very sweet taste (180-200 times sweeter than sugar). Therefore, much less aspartame is required to obtain the same sweetness of sugar and the caloric yield is negligible. 
Phenylketonurics - the truth!
Phenylketonurics: Contains Phenylalanine. What about that notorious health disclaimer on aspartame containing foods? Let's look carefully at the facts.
Phenylketonuria (PKU) is an extremely rare condition that mainstream media incorrectly linked to aspartame. PKU is a central nervous system disease characterized by an inability to metabolize excess amounts of phenylalanine. L-phenylalanine is an essential amino acid. It is found in much higher doses in protein rich foods (such as meat, eggs and milk) than aspartame-containing products[1]. 
Dietary surveys of people in United States, Canada, Germany, and Finland show those considered to be on a "very high aspartame intake" still only consume approximately one-tenth of the daily intake recommended by the US Food and Drug Administration of 50 milligrams/kilogram/day[1]. Ingestion of aspartame does not cause PKU, and even PKU sufferers are unlikely to be harmed by the minimal amount of phenylalanine in aspartame. 
Twenty-one years ago, one study on mice concluded that prolonged dietary ingestion of aspartame at levels 550 times the normal human daily ingestion was necessary to elicit a central nervous system deficit[2]. There have in fact, been over 200 studies conducted over the last two decades that support the safety of aspartame consumption. Trust the media not to let the facts get in the way of selling a story. 
There is also the completely unfounded concern about the toxicity of aspartame. One recent study showed aspartame and another artificial sweetener combined couldn't produce genotoxiciy (damage to DNA) at doses of 350 milligrams/kilogram/day![3] Aspartame's two amino acids, L-phenylalanine and L-aspartic acid, are metabolized like all other amino acids[4].
Now, there's a crusade against aspartame because of its conversion to formaldehyde. Well, I can end that campaign right now. The methyl group from aspartame is metabolized to methanol (an alcohol), then oxidized into formaldehyde, which is further oxidized into carbon dioxide. This fearful metabolic process is as common in our biology as talk shows in America. Ounce for ounce, tomato juice yields six times the methanol formation of a can of diet soda[5]. 
Over 100 countries including the US (and even the anally-retentive Australian TGA) have approved aspartame's use. Aspartame is also approved by the World Health Organization. The US FDA commissioner even noted at the time of aspartame's approval that few compounds have withstood such detailed testing and close scrutiny. 
The unfortunate aspect is, public perception about aspartame has become so distorted and widespread that always eager-to-please food manufacturers have found it easier to rid aspartame from their formulations than quote the research. Next time someone forces their misinformed opinion of aspartame on you, just smile. Now you've got the facts, and you know better.
References
1. Butchko HH; Kotsonis FN. Acceptable daily intake vs actual intake: the aspartame example. J Am Coll Nutr. Jun;10(3):258-66,1991.
2. Potts WJ; Bloss JL; Nutting EF. Biological properties of aspartame. I. Evaluation of central nervous system effects. J Environ Pathol Toxicol. Jun-Jul;3(5-6):341-53, 1980.
3. Mukhopadhyay M; Mukherjee A; Chakrabarti J. In vivo cytogenetic studies on blends of aspartame and acesulfame-K. Food Chem Toxicol. Jan;38(1):75-7,2000.
4. Lehninger, Nelson, Cox. Principles of Biochemistry 2nd Ed. Worth Publishers 1997. p-527-529.
5. Butchko HH. Safety of aspartame. Lancet Apr 12;349(9058):1105, 1997.

For more cutting edge articles by Paul Cribb, Visit the AST Website.

I saw this on the Testosterone website and related to it straight away.

Hardcore?
Over the past few months I have seen many posts here, as well as comments made in the gym, that have lead me to believe that many people that use the word "hardcore" have no idea what it means. 
I have made a short list of rules about being hardcore that I believe may piss a few people off, but may also enlighten others.

Rule #1."Hardcore doesn't care how big you are or how much you lift." 
Size and strength are tools we use to determine progress, not ourselves. I once heard a guy ask a big guy "Well, why is your way better than mine?" The big guy's response? "Because my arms are 20 f@%*ing inches." In conclusion, if your only measure of being hardcore is your size, you have much to learn.
Rule #2. "Hardcore helps." 

I'll keep this short but many things fall under this rule. Being hardcore means giving advice just because you really want to help someone, not because you think you know it all. If you give advice and then flip out if someone suggests something else, calling them an idiot and what not, you are in violation of the rule. Name calling falls into this section. Hardcore doesn't say hurtful things to people to make them feel bad. Being mean is what children do when they can't think of anything else. People who are mean for kicks often have low self esteem and try to make others feel as bad as they do.

Rule #3. "Hardcore fights righteous battles." 
This has been in the law enforcement code of ethics for years. No matter how big or bad you are, Hardcore is NEVER a bully. Hardcore stands up for the weak when someone bullies them because hardcore knows the difference between right and wrong. When hardcore sees something that he knows is wrong, it bothers him, and when possible tries to do something about it.

The golden rule. "Being Hardcore only has about 3% to do with what you do in the gym."

Hardcore cannot be judged by appearance or sex. Hardcore is a lifestyle that is lived everywhere you go and its benefits spill over into all aspects of one's life. Hardcore tries its hardest, because it wouldn't be happy with itself any other way. It helps others because it feels their pain and knows even it needs a hand sometimes. Hardcore doesn't like to see harm come to good people. Becoming hardcore is much like growing into a man from a child. It's not something you can force to happen, it just does over time.

Athletes Can Tolerate Intense Training Much Better When Supplementing With Creatine
Creatine monohydrate's muscle-building, performance-enhancing abilities just keep emerging from the research. This simple yet amazing protein molecule is shown by research to accelerate muscle growth and improve exercise training adaptations. In fact, research now shows that creatine may enhance an athlete's entire physiology so that they respond better to intense training programs.
A very interesting study from Ball State University evaluated the effects of creatine supplementation on physiological responses to an intense period of training. In this study, 17 resistance-trained men were randomly assigned to ingest creatine or a placebo during two weeks of high volume (three sets of 8–12 max reps on eight exercises) and low volume (five sets of 3-5 max reps for five exercises) resistance training performed four days per week. Resting hormone levels and metabolic markers of overreaching were obtained prior to and following each phase of training.
Results revealed that creatine supplementation helped maintain free testosterone and hemoglobin levels while these markers actually decreased in the non-creatine users. Additionally, uric acid levels (a marker of protein breakdown) increased in the non-creatine group.
These findings suggest that creatine supplementation during intense training programs may actually help athletes tolerate training to a better extent, and this may explain how creatine supplementation improves training adaptations and total work capacity.

Med Sci Sports Exerc. 33, S201, 2001. 

Sat February 22nd. Ask me for 15% off everything. VIP Card holders get 20% off.

10:00AM  til 3:30PM

Can’t make it in? Just call me on the day with your order and pay by credit card, or visit the new Australian Muscle E-Store for convenient on line shopping (details below) and pick your order up later on during the week.

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N.B. All Prices are in  AUD.

WHAT'S NEW?

 WHAT'S THE GOSS?

Gossip is sourced from various sites such as muscletime.com, getbig.com, nuclearnutrition.com, ironmagazine.com 

ORVILLE IMPROVES 
Orville Burke, stricken since November 5 from a postoperative coma following surgery to repair a triceps tendon tear, is making gradual progress, say sources in New York City. Though he is still hospitalized, Burke is now walking and talking and generally responding positively to rehabilitation. This is great news for fans and friends of the popular 39-year-old pro who finished ninth at the 2002 Mr. Olympia.

Jay Cutler Throws His Hat Into IRONMAN Pro Ring
The star-studded IRONMAN Pro became even brighter with the announcement by Jay Cutler that he will enter the IRONMAN Pro, set for February 15, 2003. Jay will then defnd his Arnold Classic Title on Mar 1st and then do the San Francisco GP on the 8th March.

"Hernia, What Hernia?" 2002 Masters Olympia

What the hell possessed the man to compete?

Joel and SA results in January Ironman.
It was great to pick up the January issue of Australian Ironman and see a two page spread on INBA Mr SA and Australia Joel Ramintas. Joel has been the INBA champion for two years in a row and has deserved his coverage. The same issue has a report on the 2002 INBA SA Tiltes along with numerous photos.

2003 INBA SA Titles.
A booking has been confirmed for the 2003 INBA SA Natural Titles. This years show will once again be held at the Norwood Concert Hall on the 4th of October. If you are interested in competeing, give me a call and I will add you to the INBA SA Newsletter which is published from May.