As always when we run across great articles we have to share them with our fitness family. This articles from Journal of Functional Foods talks about Lychee Extract and its affect on targeting fat reduction. Check it out:
For years, debate has raged within the fitness world - and outside of it - over the issue of spot-reduction, or the ability to selectively remove fat from specific parts of one's body. While many believe that it is indeed possible, and end up spending countless hours doing crunches or "toning" exercises for their thighs, arms, waist and any other possible place unsightly fat may be deposited, the theory is far from being universally accepted. In fact, it often seems as though believers of the spot-reduction legend fall into one of two categories: beginners practicing wishful thinking, and those trying to sell a "fat-blasting" product, usually via a late-night infomercial.
On the other side of the debate are the experienced, no-nonsense fitness enthusiasts who argue that just like you can't choose where fat goes when it's gained, you can't choose where it comes from when you lose it. In their eyes, it all comes down to hard work, discipline, and perhaps some macronutrient manipulation. After all, if spot reduction were possible, you'd see many more sets of chiseled abs, some of them on people who are otherwise obese. Sadly, it doesn't seem to work that way.
Or does it? According to new research published in the Journal of Functional Foods, spot-reduction may in fact be possible. But it's not how you might have imagined it - instead of doing exercises to target a specific area of flab, it's a dietary addition that will have the effect. And what is this magic food? Lychee extract.
Lychee extract is derived from a tropical fruit tree, primarily found in China, India, the Philippines, and Madagascar, among other regions. The Lychee plant is part of the soapberry family and produces pinkish-red fruit. But what is most significant is the effect it had in a recent study.
In the study, a group of subjects aged between 24 and 59 were randomly divided into two groups. The first group received a placebo, while the second group received 50mg of a commercially available Lychee extract on a daily basis. The two groups were followed for ten weeks, after which several assessments were performed.
Even in the relatively short period, significant differences arose. The Lychee group lost an impressive 15 percent of abdominal fat as well as about three centimeters in waist circumference. Additionally, there were improvements in insulin resistance, a condition that can lead to obesity and diabetes.
So while there will never be a magic pill, it appears that Lychee extract can provide an extra boost for fat loss in that all important area - the abs.
SOURCE:
1. Nishihira, J., Sato-Ueshima, M., Kitadate, K., Wakame, K., Fujii. H. Amelioration of abdominal obesity by low-molecular-weight polyphenol (Oligonol) from lychee. Journal of Functional Foods, 2009; 10.1016
So there you have it, when your out to get rid of that holiday belly after the holidays come on in and let us help you get some Lychee and get you on your way to that good six pack!
Till next time,
Mikie
Monday, December 19, 2011
Tuesday, December 13, 2011
4X Fitness Challenge
With New Years right around the corner we wanted to get the word out early about our 4X Fitness Challenge! We are so excited for this event that we are starting preregistration now! So take this time to stay motivated over the holidays and keep training, because now you have a place to come and show off your hard work! Have a safe and blessed holiday!
Till next time,
Stace, Mikie and Oliver
Till next time,
Stace, Mikie and Oliver
Wednesday, November 16, 2011
Healthy Holiday Treats
Anyone from the south will tell you that when it comes to the holidays the thing they enjoy just as much as seeing family is all the food!
So I've come up with a fix for how to eat the foods you love and your waist line hates!
I have made a few tweaks to some age old holiday favorites to help your goals AND keep mom from asking why your not eating!
First is my Touch Down Turkey Chili. When the weather dips down there's nothing like a bowl of hot chili to knock out that chill.
INGREDIENTS
10 to 12 dried pasilla chile peppers
4 tablespoons canola oil
1 red bell pepper, diced
1 green bell pepper, diced
1 1/2 jalapeno peppers, minced (remove seeds for less heat)
9 cloves garlic, minced
2 small red onions, diced
3 pounds coarsely ground turkey (thigh and breast meat)
1/3 cup tomato paste
3 cups tomato sauce
1 cup low-sodium chicken broth
1 tablespoon granulated onion
2 teaspoons granulated garlic
3 tablespoons chili powder
2 tablespoons paprika
1 tablespoon ground cumin
2 teaspoons cayenne pepper
salt and black pepper
3 cups canned pinto beans with liquid
3 cups canned kidney beans with liquid
2 cups canned black beans with liquid
Shredded cheddar cheese, for garnish
Saltine crackers, for serving
Rehydrate the pasilla peppers in hot water for 20 to 30 minutes, or until softened; drain. Remove the stems and seeds; dice the peppers.
Warm the oil in a large pot over high heat. Add the pasillas, bell peppers, jalapenos, garlic and onions and cook until caramelized, about 8 minutes. Add the turkey and gently stir, trying not to break up the meat too much; cook until the meat is no longer pink, about 5 minutes.
Add the tomato paste and sauce, stir for 4 minutes, then add the chicken broth. Add the granulated onion and garlic, chili powder, paprika, cumin, cayenne, 2 tablespoons salt and 2 teaspoons black pepper. Stir in the beans and their liquid, lower the heat and cook, uncovered, for at least 1 hour. Garnish with shredded cheddar and serve with saltines.
If too spicy you can always do without the peppers.
Next is my Sho'nuff Stuffin
Extra-virgin olive oil
1 large onion, finely diced
3 ribs celery, finely diced
Kosher salt
3 cloves garlic, smashed and finely diced
1 pound turkey sausage, casing removed, broken up into bite-size chunks
3 Granny Smith organic apples, peeled, cored, and cut into 1-inch dice
1 cup applecider
1/2 bunch sage, leaves finely chopped• 3/4 cup coarsely chopped walnuts
10 cups stale rustic bread, crusts discarded, cut into 1-inch cubes; or fresh bread slices toasted until crispy but no color, cut into 1-inch cubes
2 to 3 cups chicken stock
Coat a large saute pan, over medium heat, with olive oil and add the onions and celery. Season with salt and cook until the veggies start to become soft and are very aromatic. Add the garlic and cook for another 1 to 2 minutes. Add the sausage and cook until the sausage browns. Stir in the apples and apple cider and cook until the apples start to soften, about 3 to 4 minutes. Sprinkle in the sage leaves and the walnuts and turn off the heat.
Preheat the oven to 350 degrees F.
Add the diced bread and toss together. Pour in the chicken stock and knead with your hands until the bread is very moist, actually wet. Taste to check for seasoning and season with salt, if needed, (it does). Transfer to a large deep ovenproof dish (roughly 9 by 11 inches) and bake until it is hot all the way through and crusty on top.
Remove from the oven and serve.
Lastly my personal favorite it my Tummy Friendly Protein Pumpkin Pie
1 (8-ounce) package cream cheese, softened
2 cups canned pumpkin, mashed
1 cup sugar
1/4 teaspoon salt
1 egg plus 2 egg yolks, slightly beaten
1 1/2 cup half-and-half
1/4 cup (1/2 stick) melted butter
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger, optional
1 piece pre-made pie dough
Whipped cream, for topping
1 Scoop Intek vanilla protein powder
Preheat the oven to 350 degrees F.
Place 1 piece of pre-made pie dough down into a (9-inch) pie pan and press down along the bottom and all sides. Pinch and crimp the edges together to make a pretty pattern. Put the pie shell back into the freezer for 1 hour to firm up. Fit a piece of aluminum foil to cover the inside of the shell completely. Fill the shell up to the edges with pie weights or dried beans (about 2 pounds) and place it in the oven. Bake for 10 minutes, remove the foil and pie weights and bake for another 10 minutes or until the crust is dried out and beginning to color.
For the filling, in a large mixing bowl, beat the cream cheese with a hand mixer. Add the pumpkin and beat until combined. Add scoop protein Add the sugar and salt, and beat until combined. Add the eggs mixed with the yolks, half-and-half, and melted butter, and beat until combined. Finally, add the vanilla, cinnamon, and ginger, if using, and beat until incorporated.
Pour the filling into the warm prepared pie crust and bake for 50 minutes, or until the center is set. Place the pie on a wire rack and cool to room temperature. Cut into slices and top each piece with a generous amount of whipped cream.
So there you have it, your holiday fixes for all your favorite treats. And when in doubt if you want to go back for seconds remember to go toward the meats and veggies and less toward the sugary goodness.
Till next time have a great holiday!
Mikie
So I've come up with a fix for how to eat the foods you love and your waist line hates!
I have made a few tweaks to some age old holiday favorites to help your goals AND keep mom from asking why your not eating!
First is my Touch Down Turkey Chili. When the weather dips down there's nothing like a bowl of hot chili to knock out that chill.
INGREDIENTS
10 to 12 dried pasilla chile peppers
4 tablespoons canola oil
1 red bell pepper, diced
1 green bell pepper, diced
1 1/2 jalapeno peppers, minced (remove seeds for less heat)
9 cloves garlic, minced
2 small red onions, diced
3 pounds coarsely ground turkey (thigh and breast meat)
1/3 cup tomato paste
3 cups tomato sauce
1 cup low-sodium chicken broth
1 tablespoon granulated onion
2 teaspoons granulated garlic
3 tablespoons chili powder
2 tablespoons paprika
1 tablespoon ground cumin
2 teaspoons cayenne pepper
salt and black pepper
3 cups canned pinto beans with liquid
3 cups canned kidney beans with liquid
2 cups canned black beans with liquid
Shredded cheddar cheese, for garnish
Saltine crackers, for serving
Rehydrate the pasilla peppers in hot water for 20 to 30 minutes, or until softened; drain. Remove the stems and seeds; dice the peppers.
Warm the oil in a large pot over high heat. Add the pasillas, bell peppers, jalapenos, garlic and onions and cook until caramelized, about 8 minutes. Add the turkey and gently stir, trying not to break up the meat too much; cook until the meat is no longer pink, about 5 minutes.
Add the tomato paste and sauce, stir for 4 minutes, then add the chicken broth. Add the granulated onion and garlic, chili powder, paprika, cumin, cayenne, 2 tablespoons salt and 2 teaspoons black pepper. Stir in the beans and their liquid, lower the heat and cook, uncovered, for at least 1 hour. Garnish with shredded cheddar and serve with saltines.
If too spicy you can always do without the peppers.
Next is my Sho'nuff Stuffin
Extra-virgin olive oil
1 large onion, finely diced
3 ribs celery, finely diced
Kosher salt
3 cloves garlic, smashed and finely diced
1 pound turkey sausage, casing removed, broken up into bite-size chunks
3 Granny Smith organic apples, peeled, cored, and cut into 1-inch dice
1 cup applecider
1/2 bunch sage, leaves finely chopped• 3/4 cup coarsely chopped walnuts
10 cups stale rustic bread, crusts discarded, cut into 1-inch cubes; or fresh bread slices toasted until crispy but no color, cut into 1-inch cubes
2 to 3 cups chicken stock
Coat a large saute pan, over medium heat, with olive oil and add the onions and celery. Season with salt and cook until the veggies start to become soft and are very aromatic. Add the garlic and cook for another 1 to 2 minutes. Add the sausage and cook until the sausage browns. Stir in the apples and apple cider and cook until the apples start to soften, about 3 to 4 minutes. Sprinkle in the sage leaves and the walnuts and turn off the heat.
Preheat the oven to 350 degrees F.
Add the diced bread and toss together. Pour in the chicken stock and knead with your hands until the bread is very moist, actually wet. Taste to check for seasoning and season with salt, if needed, (it does). Transfer to a large deep ovenproof dish (roughly 9 by 11 inches) and bake until it is hot all the way through and crusty on top.
Remove from the oven and serve.
Lastly my personal favorite it my Tummy Friendly Protein Pumpkin Pie
1 (8-ounce) package cream cheese, softened
2 cups canned pumpkin, mashed
1 cup sugar
1/4 teaspoon salt
1 egg plus 2 egg yolks, slightly beaten
1 1/2 cup half-and-half
1/4 cup (1/2 stick) melted butter
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger, optional
1 piece pre-made pie dough
Whipped cream, for topping
1 Scoop Intek vanilla protein powder
Preheat the oven to 350 degrees F.
Place 1 piece of pre-made pie dough down into a (9-inch) pie pan and press down along the bottom and all sides. Pinch and crimp the edges together to make a pretty pattern. Put the pie shell back into the freezer for 1 hour to firm up. Fit a piece of aluminum foil to cover the inside of the shell completely. Fill the shell up to the edges with pie weights or dried beans (about 2 pounds) and place it in the oven. Bake for 10 minutes, remove the foil and pie weights and bake for another 10 minutes or until the crust is dried out and beginning to color.
For the filling, in a large mixing bowl, beat the cream cheese with a hand mixer. Add the pumpkin and beat until combined. Add scoop protein Add the sugar and salt, and beat until combined. Add the eggs mixed with the yolks, half-and-half, and melted butter, and beat until combined. Finally, add the vanilla, cinnamon, and ginger, if using, and beat until incorporated.
Pour the filling into the warm prepared pie crust and bake for 50 minutes, or until the center is set. Place the pie on a wire rack and cool to room temperature. Cut into slices and top each piece with a generous amount of whipped cream.
So there you have it, your holiday fixes for all your favorite treats. And when in doubt if you want to go back for seconds remember to go toward the meats and veggies and less toward the sugary goodness.
Till next time have a great holiday!
Mikie
Saturday, October 22, 2011
Little Known Supplements for Regulating Blood Glucose Levels
Little Known Supplements for Regulating Blood Glucose Levels
Regulating blood sugar (glucose) levels helps with many important functions in the body including reducing cravings, limiting exposure to diabetic conversion, improving anti-oxidant absorption and effectiveness, proper regulation of energy and metabolizing sugar into energy instead of storing it as fat to name a few. Here a few little known supplement choices that can help you with this battle:
1. Wild Bitter Melon, sometimes called Glycostat. Helps regulate blood sugar levels and is found naturally in many green melon plants.
2. Banaba Extract & Eucalyptus are herbal extracts that help metabolize glucose into energy for better utilization of blood sugar for energy consumption instead of processing into fat stores.
3. Alpha Lipoic Acid (ALA). Normally known as a great anti-oxidant by itself, ALA helps balance blood sugar through self-regulation in times of low energy needs and improves facilitation into energy in times of need in addition to helping as a great anti-oxidant to prevent many other ailments caused by free radicals like over training, sun exposure, air pollution and smoke.
4. Resveratrol. Another great anti-oxidant that also protects cardio-vascular function by inhibiting LDL oxidation and provides nitric oxide and support healthy capillaries.
Other Vitamins like E, C and the B’s along with Biotin and minerals like Magnesium and Selenium and Chromium help in this overall goal too!
At the store we have an amazing product called Glucose Optimizer from Jarrow Formulas that includes all of these ingredients in one formula in the best dosage and great delivery mechanism without any yeast, gluten or other allergins. Check it out today!
Regulating blood sugar (glucose) levels helps with many important functions in the body including reducing cravings, limiting exposure to diabetic conversion, improving anti-oxidant absorption and effectiveness, proper regulation of energy and metabolizing sugar into energy instead of storing it as fat to name a few. Here a few little known supplement choices that can help you with this battle:
1. Wild Bitter Melon, sometimes called Glycostat. Helps regulate blood sugar levels and is found naturally in many green melon plants.
2. Banaba Extract & Eucalyptus are herbal extracts that help metabolize glucose into energy for better utilization of blood sugar for energy consumption instead of processing into fat stores.
3. Alpha Lipoic Acid (ALA). Normally known as a great anti-oxidant by itself, ALA helps balance blood sugar through self-regulation in times of low energy needs and improves facilitation into energy in times of need in addition to helping as a great anti-oxidant to prevent many other ailments caused by free radicals like over training, sun exposure, air pollution and smoke.
4. Resveratrol. Another great anti-oxidant that also protects cardio-vascular function by inhibiting LDL oxidation and provides nitric oxide and support healthy capillaries.
Other Vitamins like E, C and the B’s along with Biotin and minerals like Magnesium and Selenium and Chromium help in this overall goal too!
At the store we have an amazing product called Glucose Optimizer from Jarrow Formulas that includes all of these ingredients in one formula in the best dosage and great delivery mechanism without any yeast, gluten or other allergins. Check it out today!
Friday, October 7, 2011
Anabolics 101: To stack or not to stack??
We constantly have folks come in and check out one of our natural anabolic products and expect 22lbs of muscle gain in just three week but the reality is those type of results in that amount of time with just ONE product is not possible.
Here's the example I use, imagine you go to the guy in the gym that sells "juice" and get one thing to get you big, one to get you cut and one to make you strong. He would call it a cycle and you would expect to be injecting something for 8 to 12 weeks to get the best results.
Now why would one think something in our store, sold OVER THE COUNTER that's not illegal would work any better by itself in 1/3 the time always amazes me.
So my point is that you CAN gain and keep your results with over the counter anabolics that are safe and legal when stacked correctly. Today I'll explain why you should stack and give you some of my favorites we have at the store for men and even include some information for ladies.
Stacking products gives you the benefits of being on a steroid cycle with out the dangerous sides effects. So no moodiness, no breakouts and you don't notice the drop in sexual function that you can experience when on steroid cycles. You don't have to do painful injections and your gains are natural so your body is not placed under overwhelming stress.
The really good news, a natural anabolic stack will cost you less! You can expect to spend close to $600 on a full stack from the shady dude. With a safer over the counter stack from 4X you can get nutritional advice, help with workouts and the information you need to really achive great result and KEEP them after you cycle is over for less then $250! That's a saving of $350 for safer results!
In a stack you normally want products that would give you good result by their selves but great results when stacked together and are complementary. The purpose of stacking is to give your body all the tools it needs to achieve the goal you have set by attacking the problem from more then one side. So if you want the big shredded look then a natural test booster (Testopro, Viridex Xt ect) with a good hardening agent (Solid, Stoked ect) would be great for you.
Now that we know why stacking is important I'll explain what to stack and give you some of our favorites here at 4X. Note that all of these stacks can be expanded on per our recommendation depending on the rate at which you want to reach your goals.
Hercules Stack: Virdiex XT and A50 - With this stack you can expect increases in stamina, endurance, lean muscle and a heightened sense of well being. Along with a dense shredded look that any mere mortal would love to have!
Ares Stack: Testopro and Stoked - In this stack you can see gains in mass and strength, increased virility, maximum recovery, restored youth and improved stamina. The weights will run in fear from anyone on this stack!
Zeus Stack: Pure IGF and Testopro - On this stack you can get unparalleled gains in mass, supercharged strength gains, tissue repair and bone density. Anti-ageing and even immune support. This stack is for anyone who wants to move mountains with the bare hands!
Ladies I didn't forget about you even the female fitness minded individual can benefit from stacking!
Athena Stack: A50 and HGH Pro - With the anavar mimic A50 you can expect to lean, tighten and tone while adding great lean muscle and strength. The HGH pro will allow for amazing recovery, decreased prolactin, clear up the skin and leave you with that goddess body you have always wanted!
There are hundreds of other way to do stacks to get to any number of goals. Stop by today and let us make a legend out of you!
Till next time,
Mikie
Certified Sports Nutrition Specialist
Here's the example I use, imagine you go to the guy in the gym that sells "juice" and get one thing to get you big, one to get you cut and one to make you strong. He would call it a cycle and you would expect to be injecting something for 8 to 12 weeks to get the best results.
Now why would one think something in our store, sold OVER THE COUNTER that's not illegal would work any better by itself in 1/3 the time always amazes me.
So my point is that you CAN gain and keep your results with over the counter anabolics that are safe and legal when stacked correctly. Today I'll explain why you should stack and give you some of my favorites we have at the store for men and even include some information for ladies.
Stacking products gives you the benefits of being on a steroid cycle with out the dangerous sides effects. So no moodiness, no breakouts and you don't notice the drop in sexual function that you can experience when on steroid cycles. You don't have to do painful injections and your gains are natural so your body is not placed under overwhelming stress.
The really good news, a natural anabolic stack will cost you less! You can expect to spend close to $600 on a full stack from the shady dude. With a safer over the counter stack from 4X you can get nutritional advice, help with workouts and the information you need to really achive great result and KEEP them after you cycle is over for less then $250! That's a saving of $350 for safer results!
In a stack you normally want products that would give you good result by their selves but great results when stacked together and are complementary. The purpose of stacking is to give your body all the tools it needs to achieve the goal you have set by attacking the problem from more then one side. So if you want the big shredded look then a natural test booster (Testopro, Viridex Xt ect) with a good hardening agent (Solid, Stoked ect) would be great for you.
Now that we know why stacking is important I'll explain what to stack and give you some of our favorites here at 4X. Note that all of these stacks can be expanded on per our recommendation depending on the rate at which you want to reach your goals.
Hercules Stack: Virdiex XT and A50 - With this stack you can expect increases in stamina, endurance, lean muscle and a heightened sense of well being. Along with a dense shredded look that any mere mortal would love to have!
Ares Stack: Testopro and Stoked - In this stack you can see gains in mass and strength, increased virility, maximum recovery, restored youth and improved stamina. The weights will run in fear from anyone on this stack!
Zeus Stack: Pure IGF and Testopro - On this stack you can get unparalleled gains in mass, supercharged strength gains, tissue repair and bone density. Anti-ageing and even immune support. This stack is for anyone who wants to move mountains with the bare hands!
Ladies I didn't forget about you even the female fitness minded individual can benefit from stacking!
Athena Stack: A50 and HGH Pro - With the anavar mimic A50 you can expect to lean, tighten and tone while adding great lean muscle and strength. The HGH pro will allow for amazing recovery, decreased prolactin, clear up the skin and leave you with that goddess body you have always wanted!
There are hundreds of other way to do stacks to get to any number of goals. Stop by today and let us make a legend out of you!
Till next time,
Mikie
Certified Sports Nutrition Specialist
Sunday, September 25, 2011
Before and After
Before and After
In recent years, pre-workout products have become a staple in many supplement regimens, and their post-workout counterparts are rising in popularity. Unfortunately, there is still widespread ignorance about nutritional needs before and after workouts. An understanding of the principles behind good nutritional rules of thumb for this crucial part of the day is vital for effective sports nutrition.
Before You Train
First off, it’s important to ingest a small amount of carbohydrates(around 30g) and protein(around 15g), 15-30 minutes before you get to the gym. This moderate intake of nutrients protects your body from catabolism during training, and also provides energy and improves endurance.
Most people who work out on a regular basis train either first thing in the morning or in the early evening after work. Many of the early risers suffer from the misconception that training on an empty stomach is the best way to burn fat. A frequent response to the criticism of this practice is that the athlete is “only doing cardio”. Regardless of what type of exercise you are doing, training on an empty stomach does not improve your ability to burn fat. In fact, without energy supplies from dietary sources, your body is most likely to metabolize its own lean tissues for fuel before fat stores. By eating a small amount of food before your workout, you provide a barrier to this cannibalistic, catabolic effect. If you lose muscle, your metabolic rate lowers, which actually makes it HARDER for you to burn fat!
So why not eat a large meal before you train? Well, this is definitely a time where you can have too much of a good thing. Consuming a large meal and training can lead to indigestion and discomfort, but it also is counterproductive. When you eat a large meal, blood flow is directed to your gastrointestinal tract to aid digestion, and the level of sugar in your blood spikes. The crash from that spike can make you sluggish, and the decreased blood flow can make you feel week. Good luck getting a decent pump with a stomach full of chicken and rice!
There is no excuse for avoiding pre-workout nutrition, since the portion is small, and since there are a multitude of highly convenient ways to get the necessary nutrients. In terms of whole foods, instant oatmeal, whole-grain toast, bananas and apples are great way to get a quick dose of carbohydrates. Yogurt, milk, cottage cheese, and eggs are simple sources of protein. If you’re lactose-intolerant, try soy or almond milk instead. If you want something quicker, a predigested amino protein like AminoRip does the job in two little spoonfuls, or reach for a protein/energy bar with the right macro profile like a 2:1.
Not only will you be preventing muscle loss, but you’ll feel more energetic and will have more stamina and strength. Snack smart before you train!
After You Train
When you’ve finished training, you are at your most critical nutritional period of the day. Your body, having exerted itself well above its usual rate of activity, is harvesting all available fuel ravenously. Once again, the specter of catabolism rears its ugly head. Additionally, your blood sugar is at its very lowest, and without enough of it, muscle synthesis is impossible. This means you need food, you need it fast, and you need plenty of it. The good news is that the post-workout meal is the meal where you have the most leeway on your fat intake and on the glycemic index of your carbohydrates out of the WHOLE DAY.
Important: protein after your workout is only PART of the solution. If you are concerned with building muscle, or even with maintaining what you have, you MUST EAT CARBOHYDRATES AFTER YOUR WORKOUT. Why am I shouting? BECAUSE IT’S IMPORTANT! Without getting too deep into the science of nitrogen levels and anabolism and catabolism, let me just reiterate: you need some kind of sugar in your system right after you train, so the protein you eat can be synthesized into muscle tissue.
So the question becomes, what kind of carbs and protein do you need post-workout? This depends on a couple of factors, most importantly, how long until your next meal, and what you’re having at your next meal. If your gym is a 30 minute drive from your home, and you plan on a big meal of meats, complex carbs and vegetables when you arrive, a small meal similar to your pre-workout intake will suffice. Whether that is a small whey isolate shake (quick digesting protein), a protein bar, or amino supplement, is relatively unimportant. However, the carbohydrates you have after your workout should be simpler than the ones you get at most meal times. A speedy intake of quick-absorbing carbohydrates(30-60g, depending on individual needs) immediately following training will prepare your system to build muscle. Fruit, fruit juices, and sports drinks like Gatorade and Powerade are excellent ways to get your blood sugar where it needs to be post-workout. You can also use carbohydrate powders such as Maltodextrin or blends like Carb Matrix from Optimum Health.
What about people who are ready for a big meal right after training? Unlike pre-workout, post-workout is your time to indulge. A big chicken burrito with beans and rice, a bowl of pasta and turkey meatballs with plenty of Parmesan, whatever strikes your fancy. As always, fried foods and large amounts of saturated fat should be avoided, and huge portions are not ideal for consistent digestion, but some whole-fat dairy and low-glycemic carbs like pasta and white rice are totally A-OK at this time of day.
So next time you’re reaching for your pump-enhancing energy booster or your post-workout creatine loader, remember the thing that most people forget: GOOD FOOD!
In recent years, pre-workout products have become a staple in many supplement regimens, and their post-workout counterparts are rising in popularity. Unfortunately, there is still widespread ignorance about nutritional needs before and after workouts. An understanding of the principles behind good nutritional rules of thumb for this crucial part of the day is vital for effective sports nutrition.
Before You Train
First off, it’s important to ingest a small amount of carbohydrates(around 30g) and protein(around 15g), 15-30 minutes before you get to the gym. This moderate intake of nutrients protects your body from catabolism during training, and also provides energy and improves endurance.
Most people who work out on a regular basis train either first thing in the morning or in the early evening after work. Many of the early risers suffer from the misconception that training on an empty stomach is the best way to burn fat. A frequent response to the criticism of this practice is that the athlete is “only doing cardio”. Regardless of what type of exercise you are doing, training on an empty stomach does not improve your ability to burn fat. In fact, without energy supplies from dietary sources, your body is most likely to metabolize its own lean tissues for fuel before fat stores. By eating a small amount of food before your workout, you provide a barrier to this cannibalistic, catabolic effect. If you lose muscle, your metabolic rate lowers, which actually makes it HARDER for you to burn fat!
So why not eat a large meal before you train? Well, this is definitely a time where you can have too much of a good thing. Consuming a large meal and training can lead to indigestion and discomfort, but it also is counterproductive. When you eat a large meal, blood flow is directed to your gastrointestinal tract to aid digestion, and the level of sugar in your blood spikes. The crash from that spike can make you sluggish, and the decreased blood flow can make you feel week. Good luck getting a decent pump with a stomach full of chicken and rice!
There is no excuse for avoiding pre-workout nutrition, since the portion is small, and since there are a multitude of highly convenient ways to get the necessary nutrients. In terms of whole foods, instant oatmeal, whole-grain toast, bananas and apples are great way to get a quick dose of carbohydrates. Yogurt, milk, cottage cheese, and eggs are simple sources of protein. If you’re lactose-intolerant, try soy or almond milk instead. If you want something quicker, a predigested amino protein like AminoRip does the job in two little spoonfuls, or reach for a protein/energy bar with the right macro profile like a 2:1.
Not only will you be preventing muscle loss, but you’ll feel more energetic and will have more stamina and strength. Snack smart before you train!
After You Train
When you’ve finished training, you are at your most critical nutritional period of the day. Your body, having exerted itself well above its usual rate of activity, is harvesting all available fuel ravenously. Once again, the specter of catabolism rears its ugly head. Additionally, your blood sugar is at its very lowest, and without enough of it, muscle synthesis is impossible. This means you need food, you need it fast, and you need plenty of it. The good news is that the post-workout meal is the meal where you have the most leeway on your fat intake and on the glycemic index of your carbohydrates out of the WHOLE DAY.
Important: protein after your workout is only PART of the solution. If you are concerned with building muscle, or even with maintaining what you have, you MUST EAT CARBOHYDRATES AFTER YOUR WORKOUT. Why am I shouting? BECAUSE IT’S IMPORTANT! Without getting too deep into the science of nitrogen levels and anabolism and catabolism, let me just reiterate: you need some kind of sugar in your system right after you train, so the protein you eat can be synthesized into muscle tissue.
So the question becomes, what kind of carbs and protein do you need post-workout? This depends on a couple of factors, most importantly, how long until your next meal, and what you’re having at your next meal. If your gym is a 30 minute drive from your home, and you plan on a big meal of meats, complex carbs and vegetables when you arrive, a small meal similar to your pre-workout intake will suffice. Whether that is a small whey isolate shake (quick digesting protein), a protein bar, or amino supplement, is relatively unimportant. However, the carbohydrates you have after your workout should be simpler than the ones you get at most meal times. A speedy intake of quick-absorbing carbohydrates(30-60g, depending on individual needs) immediately following training will prepare your system to build muscle. Fruit, fruit juices, and sports drinks like Gatorade and Powerade are excellent ways to get your blood sugar where it needs to be post-workout. You can also use carbohydrate powders such as Maltodextrin or blends like Carb Matrix from Optimum Health.
What about people who are ready for a big meal right after training? Unlike pre-workout, post-workout is your time to indulge. A big chicken burrito with beans and rice, a bowl of pasta and turkey meatballs with plenty of Parmesan, whatever strikes your fancy. As always, fried foods and large amounts of saturated fat should be avoided, and huge portions are not ideal for consistent digestion, but some whole-fat dairy and low-glycemic carbs like pasta and white rice are totally A-OK at this time of day.
So next time you’re reaching for your pump-enhancing energy booster or your post-workout creatine loader, remember the thing that most people forget: GOOD FOOD!
Saturday, September 3, 2011
I Can't Believe It's Protein!!
This week in our ongoing protein series, we're taking a look at protein snacks. Bars and shakes have been around for decades, and are great ways to keep your nutritional intake primed. But sometimes, you want a little variety in your life, and the same old thing just won't do. Luckily, protein is now becoming available in increasingly ingenious forms, for instance:
Power Butter: this protein-rich peanut butter boasts a horde of additional nutritional benefits, including 6 grams of fiber, 7.5 grams of Omega-3s, with no trans fat or cholesterol, not to mention a whopping 24 grams of protein per serving. This butter turns your late-night snack into a meal!
Power Pak Pudding: this delicious ready-to-eat pudding from MHP packs 30 grams of quality protein into a single serving, as a great supplement to your packed lunch or for that mid-afternoon snack. At a low 190 calories with only 9 grams of carbohydrates, it's a great dessert option for anyone trying to lose weight or lean up!
Protein Snack: Pure Protein, a longtime standby in the world of shakes and bars has given a decidedly unprecedented snack option for protein seekers: JELLO! These little cups of fruit flavored gelatin are also low-calorie (just 100) and supply 23 grams of highly digestible protein. Great for a snack, and refreshing right out of the fridge!
Are you ready to try something new? Come in and see us at 4X and let us show you what we've got! Have a great Labor Day weekend!
Until next time-
Whit
Monday, August 29, 2011
Alternative Protein Sources
Anyone who has supplemented their protein intake is familiar with the classic sources: Whey, Egg, Soy and Casein. But for vegetarians, vegans, and other individuals with dietary restrictions such as gluten allergies and dairy sensitivity, these sources can be problematic.
The good news is that in addition to the old standbys, there are now some alternative sources of protein with great bioavailability and complete amino profiles that will fit these more specifically focused types of diets!
Brown Rice Protein is a highly digestible, gluten-free, hypoallergenic, vegan protein source with a complete amino acid profile. It contains no soy, and the Jarrow brand we carry at 4X is made from organic, non-GMO(not genetically modified) whole brown rice. This is a great option for almost any diet in need of protein supplementation, and is cost effective as well- our one-pound canister contains 28 12-gram servings for only $16.99.
Goat Milk Protein is a dairy protein with a complete amino profile, and is made from goat milk, which has been a traditional alternative to cow’s milk for individuals with dairy sensitivity. The Jarrow brand is partially fermented with probiotics to improve digestibility, and is sourced entirely from the milk of free-range, pasture-fed goats. A single tablespoon contains a whopping 12 grams of complete protein!
Hemp protein is another great option for vegans in search of protein supplements. It is highly versatile, not simply for shakes, but can be used in cooking, where it can be added to soups and salads, as well as baking, where it can be substituted for up to 25% of the given measurement of flour! Hemp protein has some additional nutritional benefits as well: the Jarrow brand’s serving yields 6 grams of fiber and 2 grams of Omega-6 fatty acids in addition to 15 grams of complete protein, and is made entirely from certified organic hemp.
Next time you’re looking for a new kind of protein, come see us at 4X Nutrition, and let us help you find the best source for your specific dietary needs!
The good news is that in addition to the old standbys, there are now some alternative sources of protein with great bioavailability and complete amino profiles that will fit these more specifically focused types of diets!
Brown Rice Protein is a highly digestible, gluten-free, hypoallergenic, vegan protein source with a complete amino acid profile. It contains no soy, and the Jarrow brand we carry at 4X is made from organic, non-GMO(not genetically modified) whole brown rice. This is a great option for almost any diet in need of protein supplementation, and is cost effective as well- our one-pound canister contains 28 12-gram servings for only $16.99.
Goat Milk Protein is a dairy protein with a complete amino profile, and is made from goat milk, which has been a traditional alternative to cow’s milk for individuals with dairy sensitivity. The Jarrow brand is partially fermented with probiotics to improve digestibility, and is sourced entirely from the milk of free-range, pasture-fed goats. A single tablespoon contains a whopping 12 grams of complete protein!
Hemp protein is another great option for vegans in search of protein supplements. It is highly versatile, not simply for shakes, but can be used in cooking, where it can be added to soups and salads, as well as baking, where it can be substituted for up to 25% of the given measurement of flour! Hemp protein has some additional nutritional benefits as well: the Jarrow brand’s serving yields 6 grams of fiber and 2 grams of Omega-6 fatty acids in addition to 15 grams of complete protein, and is made entirely from certified organic hemp.
Next time you’re looking for a new kind of protein, come see us at 4X Nutrition, and let us help you find the best source for your specific dietary needs!
Friday, August 26, 2011
Post workout - A look at what they are and how they work!
Bullnox. Cellmass. Cell-Tech. Maxx Recovery. Xtend. NO Synthesize. Size On. Humapro. Jetmass.
There are literally hundreds of products out there called POST WORKOUTS.
So what IS a post workout? Do you need one? What is it for?
Today I'm going to give you a brief explanation about what a post workout is and what's the benefits of taking one.
So let get to it!
According to Webster online a post workout is "The period of time immediately following an intense workout when your body is best able to handle carbohydrate. 60-90 minutes long."
This is the time when your body is in need of precious nutrients to help it recover from the workout you just put it though and depending on the work out and your individual goals should be depleted of mostly protein, aminos and carbohydrates.
Let's look at the three main things that make a good post workout.
1.Protein
2.Amino Acids
3.Carbohydrates
Protein is the easiest so lets start there, as Whit explain in our other blog each persons protein needs will be set by their goals. Protein is what your body uses to repair the holes we tear in our muscles during any periods of exercise. Protein synthesis is also a big part in how our body's cells grow and rejuvenate with the help of amino acids.
Amino acids are the chemical units that make up proteins, as they are famously called the “building blocks” of protein. Specifically to post workout are the aminos L-Glutamine and BCCA's (Branch Chain Amino Acids) which help increase nitrogen retention within muscle cells, speed recovery,support optimal growth hormone levels and reduce muscle breakdown and cortisol levels. All important functions to insure you can not only recovery and repair from the workout you finished but that your muscles are able to go and and repeat the same intensity of exercise again later.
Now to the big one CARBOHYDRATES!
Most people look at carbs as the enemy when it comes to post work out and fitness in general. Let me remind you that carbs are the fuel our body's use to function! Just like the high priced gas that goes in your car, with out carbs our bodys will not run at their best performance. Think about a time you didn't have a lot of carbs before work. Did you find it hard to focus? Where you overly tired even after a good nights sleep? Were you a little cranky? All attributed to not enough carbs. A great after workout carb is sugar. Taking in 5-25 grams of sugar will cause a spike in insulin hormone which increases the nutrient absorption.Insulin counteracts cortisol and minimizes protein breakdown,so all the good protein and aminos you have make it to the sites where they are need. So in this case sugar and other fast acting carbohydrates are your friend!
Now that doesn't mean stop by Dunkin Donuts on the way home, but having a post workout shake like Intek Evolution Post-Workout or even a Gatorade Recover will supply your body with just the right amounts of protein, carbs and aminos to help you bounce back faster.
Depending on your goals will determine on how much of those three key ingredients you might need. Here are general guideline based on two common goals: Leaning out. Gaining Mass.
If your looking at leaning out you should shoot for easily digested protein sources such as whey protein, egg whites and fish are definitely important for immediate recovery. The best approach is to consume 30-50 g immediately,with Whey Isolate being the best source and then include slower-digesting protein sources such as chicken, meat, whole eggs or casein powders about an hour or so later.
For our gainers looking for mass gain, a good goal is to try and make your post-workout meal about 15-25% of your total daily caloric goal (if your diet calls 3,000 calories a day, your post-workout meal would be about 450-750 calories). It should contain a quality carb mixture and a quality protein source.
Now according to Timinvermont.com, "Post workout nutrition doesn't end with the meal immediately after your workout. Protein synthesis is elevated by 50% postworkout but it can be as high as 110% up to 24 hours postworkout. So keep supplying nutrients to your body in small, frequent and balanced feedings of carbs (40-70 grams), protein (30-50 grams), and water (up to 1L meal meal) every 1.5-3 hours.
As with all supplementation and food planing feel free to stop in a talk with one of our Certified Sport Nutrition Specialist to make sure your on the right track per your goal.
As always "Hard work pays off, easy work is worthless!"
-Mikie
There are literally hundreds of products out there called POST WORKOUTS.
So what IS a post workout? Do you need one? What is it for?
Today I'm going to give you a brief explanation about what a post workout is and what's the benefits of taking one.
So let get to it!
According to Webster online a post workout is "The period of time immediately following an intense workout when your body is best able to handle carbohydrate. 60-90 minutes long."
This is the time when your body is in need of precious nutrients to help it recover from the workout you just put it though and depending on the work out and your individual goals should be depleted of mostly protein, aminos and carbohydrates.1.Protein
2.Amino Acids
3.Carbohydrates
Protein is the easiest so lets start there, as Whit explain in our other blog each persons protein needs will be set by their goals. Protein is what your body uses to repair the holes we tear in our muscles during any periods of exercise. Protein synthesis is also a big part in how our body's cells grow and rejuvenate with the help of amino acids.
Amino acids are the chemical units that make up proteins, as they are famously called the “building blocks” of protein. Specifically to post workout are the aminos L-Glutamine and BCCA's (Branch Chain Amino Acids) which help increase nitrogen retention within muscle cells, speed recovery,support optimal growth hormone levels and reduce muscle breakdown and cortisol levels. All important functions to insure you can not only recovery and repair from the workout you finished but that your muscles are able to go and and repeat the same intensity of exercise again later.
Now to the big one CARBOHYDRATES!
Most people look at carbs as the enemy when it comes to post work out and fitness in general. Let me remind you that carbs are the fuel our body's use to function! Just like the high priced gas that goes in your car, with out carbs our bodys will not run at their best performance. Think about a time you didn't have a lot of carbs before work. Did you find it hard to focus? Where you overly tired even after a good nights sleep? Were you a little cranky? All attributed to not enough carbs. A great after workout carb is sugar. Taking in 5-25 grams of sugar will cause a spike in insulin hormone which increases the nutrient absorption.Insulin counteracts cortisol and minimizes protein breakdown,so all the good protein and aminos you have make it to the sites where they are need. So in this case sugar and other fast acting carbohydrates are your friend!
Now that doesn't mean stop by Dunkin Donuts on the way home, but having a post workout shake like Intek Evolution Post-Workout or even a Gatorade Recover will supply your body with just the right amounts of protein, carbs and aminos to help you bounce back faster.
Depending on your goals will determine on how much of those three key ingredients you might need. Here are general guideline based on two common goals: Leaning out. Gaining Mass.If your looking at leaning out you should shoot for easily digested protein sources such as whey protein, egg whites and fish are definitely important for immediate recovery. The best approach is to consume 30-50 g immediately,with Whey Isolate being the best source and then include slower-digesting protein sources such as chicken, meat, whole eggs or casein powders about an hour or so later.
For our gainers looking for mass gain, a good goal is to try and make your post-workout meal about 15-25% of your total daily caloric goal (if your diet calls 3,000 calories a day, your post-workout meal would be about 450-750 calories). It should contain a quality carb mixture and a quality protein source.
Now according to Timinvermont.com, "Post workout nutrition doesn't end with the meal immediately after your workout. Protein synthesis is elevated by 50% postworkout but it can be as high as 110% up to 24 hours postworkout. So keep supplying nutrients to your body in small, frequent and balanced feedings of carbs (40-70 grams), protein (30-50 grams), and water (up to 1L meal meal) every 1.5-3 hours.
As with all supplementation and food planing feel free to stop in a talk with one of our Certified Sport Nutrition Specialist to make sure your on the right track per your goal.
As always "Hard work pays off, easy work is worthless!"
-Mikie
Tuesday, August 23, 2011
Protein Intake – How much do you need?
One of the most frequently and passionately debated points of nutritional theory is how much protein is enough, and how much is too much?
Athletes and bodybuilders have long depended on protein-rich diets to deliver the nutrients they need, especially from meat and dairy sources. About 20 years ago, as the low-fat, high carbohydrate diets of the 80s started to fall in popularity, a new craze emerged, the high-protein, high-fat, low carbohydrate diet. Protein supplementation was no longer just for the gym rat, but for everyone concerned with their health and appearance.
Today, many people use protein powders in their daily meals, with many different goals in mind. For brevity’s sake, I will divide them into two general groups for this discussion. The first group, concerned with general fitness and well-being, is your everyday active individual. Lean protein is a key component of any balanced diet, whether the goal is weight loss or maintenance of a healthy lifestyle. The second group is made up of competitive athletes and bodybuilders who seek to dramatically increase their lean body mass. For these individuals, significantly higher amounts of protein are needed to support their efforts in the gym.
Let’s begin with the general healthy, active person: what is a good guideline for an optimal range of protein needed per day, and what sources are the most beneficial? To start, any recommendation should be adjusted according to your height, weight, and activity level. Consulting with a nutritionist will allow you to establish a reliable estimate of your BMR or Basal Metabolic Rate, which is the amount of calories you burn each day. Once your BMR is established, you can calculate your needs for proteins, carbs and fats proportionately.
Reputable institutions differ somewhat on their recommendations for protein consumption. The Mayo Clinic recommends that you get 10-35% of your daily calories from protein, and prioritizes plant sources, such as beans and lentils, followed by fish at least twice a week. The US Department of Agriculture, who issues the US Dietary Reference Intake, does not make a percentile recommendation, but gives a daily portion recommendation based on age and sex. They advocate using a variety of protein sources but emphasize at least 2 portions of fish per week. Their rule of thumb, widely used as a starting point by nutritionists and dietitians, is that protein intake should equal 0.8g per kilogram of bodyweight for sedentary individuals. The American Dietetic Association describes two levels of protein consumption: typical – where protein comprises 10-15% of caloric intake, and high protein – where protein accounts for 25-35%.
So where is the sweet spot? Which of these recommendations is right? Using myself as an example, let’s see where they fall. Keep in mind that I am a 6’1”, 200-pound, 31 year old man with a BMR of 3100 calories per day.
Mayo Clinic: 77-271g (10-35% of calories)
USDA: 73 (0.8 x kg bodyweight)
ADA: 77-116g(typical, 10-15%), 193-271g(high, 25-35%)
In my mind, the best way to approach these recommendations is to select a spot on the range that matches your current conditions. For example, the bottom end of the ADA and Mayo Clinic ranges of 10% is for sedentary individuals. If you are engaging in any significant exercise, this minimum amount will not be sufficient to recover after training. If the bottom end of the 10-35% range is for someone who doesn’t exercise, and the top end is for a competitive athlete training two hours a day, consider your activity level and proceed accordingly. Here is a guideline to get you started:
0 minutes of exercise per day: 10-15% protein
30 minutes of exercise per day: 15-20% protein
60 minutes of exercise per day: 20-25% protein
90 minutes of exercise per day: 25-30% protein
120 minutes of exercise per day: 30-35% protein
Working from this guideline, knowing my BMR of 3100, and knowing that I average an hour of exercise a day, I can maintain my current lean body mass with around 620 calories, or 155 grams of protein a day, as 20% of my daily caloric intake. (1 gram of protein or 1 gram of carbohydrate is equal to 4 calories, and 1 gram of fat is 9.) Note that this is more than twice the basic recommendation of the RDA, but does not even qualify as a high-protein diet according to ADA standards! A dietitian or nutritionist can help you set a more precise daily allowance, but the guidelines above will provide healthy, active individuals with a good benchmark for maintenance.
Now on to group number two, who are trying to build muscle. The guidelines set for the first group will work well as minimums for individuals primarily concerned with building muscle. The point of difference is that dedicated athletes in training typically eat much more often to keep up with the demands on their body than the average active individual. Additionally, a weightlifter that is training with very high intensity and performing repetitions to failure for an hour will burn far more calories and cause more stress to muscle tissue than a runner or yoga practitioner who exercises for the same amount of time. With this in mind, any high-intensity athlete should shoot for the upper end of the recommended ranges mentioned above, at least 25% of caloric intake.
As before, there is some variance in guidelines from reputable sources on protein consumption ranges for athletes. Columbia University Health Services advises between 1.5-2.0grams of protein per kg of bodyweight for “intense athletes”. The American Dietetic Association, Dietitians of Canada, and American College of Sports Medicine released a position statement in 2009 advising between 1.2 and 1.7g per kg for athletes. Bodybuilding.com recommends a range between 1-1.6g per pound of bodyweight, with a general recommendation of 1.5. Let’s see how these recommendations would look for me if my goal was to build muscle:
Top end of USDA and Mayo Ranges (35%): 271g
Columbia: 136 – 181g
ADA – DoC – ACSM: 109-154
Bodybuilding.com: 200 – 320g, 300g default
These ranges are much more varied than those of the previous group, but there are a couple of ways to hone them to be useful. The body can typically only process around 30-35 grams of protein effectively in one sitting. However, as an athlete consumes a high-protein diet, that baseline can increase over the years to be as high as 60-70 grams in a single meal. Keeping this in mind, if you are eating six times a day, and are new to bodybuilding, you can use this information to estimate that six meals times 30 grams of protein will put you at about 180 grams of protein a day. A seasoned career bodybuilder eating every 2.5 hours with one meal in the middle of the night could conceivably consume as much as 9 70-gram servings, for a whopping daily total of 630 grams. Keep in mind that scholarly medical literature contains virtually no information about individuals training under these types of conditions.
For the individual concerned with gaining muscle, you should focus on how many times a day you can eat, start with a baseline of 30 grams of quality protein at each meal, and see where that lands you with respect to the ranges above. As you can see, eating 30 grams of protein three meals a day barely scratches the surface of the bottom end of the recommended ranges. Shoot for a minimum of five meals, or as many as 8 if you have the discipline! 8 30-gram servings will in most cases still be well within the high end of mainstream ranges. For me, eating 6 meals of 30 grams each would place me at 180 grams for the day, right at the top of the Columbia range and right under the minimum from Bodybuilding.com. If I upped it to 40 grams, I’d land at 240, which would be 31% of my daily caloric intake. For me, six meals is a manageable number, and 240 is a high protein diet that is still well within a healthy range. Remember that as you continue to add lean muscle to your frame, your BMR will increase, and so will your protein needs.
Rules of thumb for gaining muscle:
1. Eat a small meal containing protein every 2 to 3 hours.
2. Consume serving sizes of protein following your body’s experience at metabolizing them.
a. Beginning gainers (0-1 years training): 30-40g per serving
b. Intermediate gainers (2-3 years training): 40-50g per serving
c. Advanced gainers (3+ years training): 50+g per serving
3. Get your protein from a variety of sources.
4. Use a fast-absorbing protein like whey-isolate post-workout.
5. Use protein blends (containing different proteins absorbing at different rates for a time-release effect) in intra-meal shakes or in meal replacements.
6. Be sure to drink plenty of water to protect kidney function when eating a high-protein diet.
To learn more about the different types of protein and when to eat them, tune in next week!
Until next time-
Whit
Athletes and bodybuilders have long depended on protein-rich diets to deliver the nutrients they need, especially from meat and dairy sources. About 20 years ago, as the low-fat, high carbohydrate diets of the 80s started to fall in popularity, a new craze emerged, the high-protein, high-fat, low carbohydrate diet. Protein supplementation was no longer just for the gym rat, but for everyone concerned with their health and appearance.
Today, many people use protein powders in their daily meals, with many different goals in mind. For brevity’s sake, I will divide them into two general groups for this discussion. The first group, concerned with general fitness and well-being, is your everyday active individual. Lean protein is a key component of any balanced diet, whether the goal is weight loss or maintenance of a healthy lifestyle. The second group is made up of competitive athletes and bodybuilders who seek to dramatically increase their lean body mass. For these individuals, significantly higher amounts of protein are needed to support their efforts in the gym.
Let’s begin with the general healthy, active person: what is a good guideline for an optimal range of protein needed per day, and what sources are the most beneficial? To start, any recommendation should be adjusted according to your height, weight, and activity level. Consulting with a nutritionist will allow you to establish a reliable estimate of your BMR or Basal Metabolic Rate, which is the amount of calories you burn each day. Once your BMR is established, you can calculate your needs for proteins, carbs and fats proportionately.
Reputable institutions differ somewhat on their recommendations for protein consumption. The Mayo Clinic recommends that you get 10-35% of your daily calories from protein, and prioritizes plant sources, such as beans and lentils, followed by fish at least twice a week. The US Department of Agriculture, who issues the US Dietary Reference Intake, does not make a percentile recommendation, but gives a daily portion recommendation based on age and sex. They advocate using a variety of protein sources but emphasize at least 2 portions of fish per week. Their rule of thumb, widely used as a starting point by nutritionists and dietitians, is that protein intake should equal 0.8g per kilogram of bodyweight for sedentary individuals. The American Dietetic Association describes two levels of protein consumption: typical – where protein comprises 10-15% of caloric intake, and high protein – where protein accounts for 25-35%.
So where is the sweet spot? Which of these recommendations is right? Using myself as an example, let’s see where they fall. Keep in mind that I am a 6’1”, 200-pound, 31 year old man with a BMR of 3100 calories per day.
Mayo Clinic: 77-271g (10-35% of calories)
USDA: 73 (0.8 x kg bodyweight)
ADA: 77-116g(typical, 10-15%), 193-271g(high, 25-35%)
In my mind, the best way to approach these recommendations is to select a spot on the range that matches your current conditions. For example, the bottom end of the ADA and Mayo Clinic ranges of 10% is for sedentary individuals. If you are engaging in any significant exercise, this minimum amount will not be sufficient to recover after training. If the bottom end of the 10-35% range is for someone who doesn’t exercise, and the top end is for a competitive athlete training two hours a day, consider your activity level and proceed accordingly. Here is a guideline to get you started:
0 minutes of exercise per day: 10-15% protein
30 minutes of exercise per day: 15-20% protein
60 minutes of exercise per day: 20-25% protein
90 minutes of exercise per day: 25-30% protein
120 minutes of exercise per day: 30-35% protein
Working from this guideline, knowing my BMR of 3100, and knowing that I average an hour of exercise a day, I can maintain my current lean body mass with around 620 calories, or 155 grams of protein a day, as 20% of my daily caloric intake. (1 gram of protein or 1 gram of carbohydrate is equal to 4 calories, and 1 gram of fat is 9.) Note that this is more than twice the basic recommendation of the RDA, but does not even qualify as a high-protein diet according to ADA standards! A dietitian or nutritionist can help you set a more precise daily allowance, but the guidelines above will provide healthy, active individuals with a good benchmark for maintenance.
Now on to group number two, who are trying to build muscle. The guidelines set for the first group will work well as minimums for individuals primarily concerned with building muscle. The point of difference is that dedicated athletes in training typically eat much more often to keep up with the demands on their body than the average active individual. Additionally, a weightlifter that is training with very high intensity and performing repetitions to failure for an hour will burn far more calories and cause more stress to muscle tissue than a runner or yoga practitioner who exercises for the same amount of time. With this in mind, any high-intensity athlete should shoot for the upper end of the recommended ranges mentioned above, at least 25% of caloric intake.
As before, there is some variance in guidelines from reputable sources on protein consumption ranges for athletes. Columbia University Health Services advises between 1.5-2.0grams of protein per kg of bodyweight for “intense athletes”. The American Dietetic Association, Dietitians of Canada, and American College of Sports Medicine released a position statement in 2009 advising between 1.2 and 1.7g per kg for athletes. Bodybuilding.com recommends a range between 1-1.6g per pound of bodyweight, with a general recommendation of 1.5. Let’s see how these recommendations would look for me if my goal was to build muscle:
Top end of USDA and Mayo Ranges (35%): 271g
Columbia: 136 – 181g
ADA – DoC – ACSM: 109-154
Bodybuilding.com: 200 – 320g, 300g default
These ranges are much more varied than those of the previous group, but there are a couple of ways to hone them to be useful. The body can typically only process around 30-35 grams of protein effectively in one sitting. However, as an athlete consumes a high-protein diet, that baseline can increase over the years to be as high as 60-70 grams in a single meal. Keeping this in mind, if you are eating six times a day, and are new to bodybuilding, you can use this information to estimate that six meals times 30 grams of protein will put you at about 180 grams of protein a day. A seasoned career bodybuilder eating every 2.5 hours with one meal in the middle of the night could conceivably consume as much as 9 70-gram servings, for a whopping daily total of 630 grams. Keep in mind that scholarly medical literature contains virtually no information about individuals training under these types of conditions.
For the individual concerned with gaining muscle, you should focus on how many times a day you can eat, start with a baseline of 30 grams of quality protein at each meal, and see where that lands you with respect to the ranges above. As you can see, eating 30 grams of protein three meals a day barely scratches the surface of the bottom end of the recommended ranges. Shoot for a minimum of five meals, or as many as 8 if you have the discipline! 8 30-gram servings will in most cases still be well within the high end of mainstream ranges. For me, eating 6 meals of 30 grams each would place me at 180 grams for the day, right at the top of the Columbia range and right under the minimum from Bodybuilding.com. If I upped it to 40 grams, I’d land at 240, which would be 31% of my daily caloric intake. For me, six meals is a manageable number, and 240 is a high protein diet that is still well within a healthy range. Remember that as you continue to add lean muscle to your frame, your BMR will increase, and so will your protein needs.
Rules of thumb for gaining muscle:
1. Eat a small meal containing protein every 2 to 3 hours.
2. Consume serving sizes of protein following your body’s experience at metabolizing them.
a. Beginning gainers (0-1 years training): 30-40g per serving
b. Intermediate gainers (2-3 years training): 40-50g per serving
c. Advanced gainers (3+ years training): 50+g per serving
3. Get your protein from a variety of sources.
4. Use a fast-absorbing protein like whey-isolate post-workout.
5. Use protein blends (containing different proteins absorbing at different rates for a time-release effect) in intra-meal shakes or in meal replacements.
6. Be sure to drink plenty of water to protect kidney function when eating a high-protein diet.
To learn more about the different types of protein and when to eat them, tune in next week!
Until next time-
Whit
Sunday, August 14, 2011
Little Known but Powerful Supplements Part 3: Evening Primrose and Dong Quai
This is the third part of our ongoing series on little known supplements and how they might help your health, fitness or sports regimen.Traditional medicine has long promoted the use of herbs for alleviating the frequent irritation, aches and pains we all face in everyday life. Before you head to the drugstore, consider the two herbal supplements below for what ails you…
Evening Primrose Oil (EPO) is pressed from the seeds of the evening primrose (Oenothera lamarckiana), a wildflower that grows throughout North and South America. The shoots and roots are edible, and were brought back to Europe by early colonists as a food crop- the shoots are used in salads, and the roots can be eaten like a tuber and are peppery in flavor.
Historically, EPO has been used for a variety of healing methods and was a key medicine in Shaker society, known widely as “King’s Cure-all”. Evening primrose seeds are very high in fatty acids, especially gamma-lineolic acid (GLA), which is the most healthful of the Omega-6 fatty acids. The oil pressed from the seeds has strong astringent and sedative properties, and is especially useful for alleviating bronchial irritation/coughs and gastrointestinal inflammation/gas. It is also shown to be helpful for rash and itch relief.
For relief of indigestion, cough, premenstrual cramping, or itchy skin, 1-2 grams a day of EPO can be used. 4X carries the Jarrow Formula brand in a 30-day supply for just $14.50!
Dong Quai: (Angelica sinensis) is a powerful herb that has been used in traditional Chinese medicine for over a thousand years. Also known as female ginseng or Chinese angelica, Dong Quai is a flowering plant in the celery family that grows in the rainy, mountainous regions of China, Korea and Japan. The supplements used in herbal medicine are made from its roots, and are administered via tablets, powders, and injections.
Dong Quai’s benefits are for women users, in particular, the relief of premenstrual cramping and menopausal hot flashes. However, there is also a history of traditional use for relief of chest pain and high blood pressure, as Dong Quai has analgesic and antioxidant properties. It should not be used by individuals taking blood thinners or any estrogen-based hormones, or pregnant women.
For women seeking relief of the symptoms mentioned above, a dose of around 4 grams a day may be used. 4X carries the Nature’s Herbs brand of Dong Quai in a 30-day supply for just $11.99!
For more information on herbs and supplements, stop in and see us, and stay tuned for more posts in this series.
Until next time!
Whit
Tuesday, August 9, 2011
Little Known But Powerful Supplements Part 2 - Hyaluronic Acid / Ashwaganda
This is the second part of our ongoing series on little known supplements and how they might help your health, fitness or sports regimen.
In both skin and joint tissue, hyaluronic acid helps moderate inflammation. This helps maintain crucial moisture to avoid aging effects on skin and to combat stiffness and dryness in joint tissue. The end result is stronger, moisturized skin and more flexible, resilient joints.
The human body has about 15 grams of hyaluronic acid in function at any given time. A very small supplemental dose of as little as 100mg a day can help with dry skin, as well as joint maintenance. For users already taking joint support supplements, its moderation of inflammation helps keep joints receptive to compounds, including MSM, glucosamine and chondroitin.
Ashwagandha- is sometimes known by its Latin name, Withania somnifera, or as Indian ginseng. A member of the nightshade family, the extract of its roots has been used in Ayurveda, traditional Indian medicine for centuries.
Ashwagandha- is sometimes known by its Latin name, Withania somnifera, or as Indian ginseng. A member of the nightshade family, the extract of its roots has been used in Ayurveda, traditional Indian medicine for centuries.
Ashwagandha has a wide variety of traditional uses, but studies have shown it to be effective in the treatment of anxiety and rheumatism. It is widely used to combat chronic fatigue, and has been shown to have anti-carcinogenic properties.
For the user looking to improve mood and general musculoskeletal function, Ashwagandha is a great and inexpensive natural supplement, showing results in a minimal dose of 200mg per day.
Till next time!
Whit
Till next time!
Whit
Saturday, July 30, 2011
Little Known But Powerful Supplements Part 1 - D-Ribose / Coconut Oil
This is the first part of our series on little known supplements and how they might help your health, fitness or sports regimen.
Ribose - Ribose is a simple carbohydrate that serves as a building block for energy carriers, signaling molecules and nucleic acids. Which basic means it helps with improved energy levels, endurance and recovery. Ribose is synergistic with natural and supplemented Creatine in that without Ribose your body cannot complete the creation of ATP (adenosine triphosphate) which is your main source of energy. The body makes Ribose from glucose through a complicated set of steps, unfortunately this process is quite slow and may take days to complete, in contrast, via supplementation, Ribose is immediately available to the body to help unlock the ATP in your body and help throw it into your bloodstream.
How does it work:
1. Ribose can be sued to create glucose and glycogen. This gives you the energy of sugar without affecting blood sugar levels.
2. When oxygen is available, Ribose can turn into pyruvate, another energy source.
3. And, as discussed above, Ribose is necessary for ATP production.
Take 2-5g before exercise for improved energy and endurance and/or the same amount within 1 hour of exercise to speed recovery.
Coconut Oil - is a great source of MCT (medium chain triglycerides). MCT are a source of fuel that is more efficiently metabolized compared with LCT (long chain) found in most food oils. Studies have shown that adding MCT into your healthy fats profile will support metabolic rate and energy expenditures and help you burn calories more efficiently and help lose fat.
Take 2-3g of Coconut Oil in capsule or oil form, the extra virgin oil is the best.
Try both of these supplements to improve your metabolic rate and improve your overall health and energy levels!
Till next time!
Stace
Ribose - Ribose is a simple carbohydrate that serves as a building block for energy carriers, signaling molecules and nucleic acids. Which basic means it helps with improved energy levels, endurance and recovery. Ribose is synergistic with natural and supplemented Creatine in that without Ribose your body cannot complete the creation of ATP (adenosine triphosphate) which is your main source of energy. The body makes Ribose from glucose through a complicated set of steps, unfortunately this process is quite slow and may take days to complete, in contrast, via supplementation, Ribose is immediately available to the body to help unlock the ATP in your body and help throw it into your bloodstream.
How does it work:
1. Ribose can be sued to create glucose and glycogen. This gives you the energy of sugar without affecting blood sugar levels.
2. When oxygen is available, Ribose can turn into pyruvate, another energy source.
3. And, as discussed above, Ribose is necessary for ATP production.
Take 2-5g before exercise for improved energy and endurance and/or the same amount within 1 hour of exercise to speed recovery.
Coconut Oil - is a great source of MCT (medium chain triglycerides). MCT are a source of fuel that is more efficiently metabolized compared with LCT (long chain) found in most food oils. Studies have shown that adding MCT into your healthy fats profile will support metabolic rate and energy expenditures and help you burn calories more efficiently and help lose fat.
Take 2-3g of Coconut Oil in capsule or oil form, the extra virgin oil is the best.
Try both of these supplements to improve your metabolic rate and improve your overall health and energy levels!
Till next time!
Stace
Friday, July 15, 2011
Vegetarian & Vegan Nutrition for Sports, Fitness and Bodybuilding
There is no way that you can get big and strong on a vegan diet! I hear this all the time from athletes and bodybuilders. Yes my friends, you can in fact get bigger and stronger on a vegetarian diet. You can even do it on a vegan diet (no animal products whatsoever).
Just because the pot smoking, rice dream eating hippie vegetarian in Oregon looks like he has not eaten in a month, does not mean that every vegan does. Many athletes like Mike Mahler have the strength and size to back up the fact that you can get strong and have a muscular body on a vegan diet and he is far from being the only one. MMA fighter and vegan Mac Danzig won a contract with the UFC after finishing off an opponent with ease. Let’s go over how to make the vegan diet work.
Let’s start off with the number one issue that people have when evaluating a vegan diet: where the hell am I going to get my protein from? Fortunately for vegans meat does not corner the market on protein and no you do not have to live off protein shakes either. The following vegan friendly foods are loaded with protein: lentils, black beans, pinto beans, kidney beans, garbanzo beans, navy beans, almonds, pistachios, pumpkin seeds, almond butter, peanut butter, and hemp seeds. Just one serving of lentils mixed with one serving of hemp seeds is around twenty grams of complete protein. In addition it is a nice balance of protein, carbohydrates, and healthy fat. Of course, you can always combine beans and rice for a complete protein meal. However, this also ends up being a high carb meal as well which is not ideal for everyone. Personally, I feel my best on a moderate protein, fairly high fat, and moderate carbohydrate diet. You will have to experiment to find what ratio works best for you.
An example of a high protein vegan meal is three servings of lentils (24 grams of protein) mixed with two servings of pistachios (14 grams of protein and 26 grams of healthy fat), add two cups of broccoli and two cups of mixed vegetables. Then add one tablespoon of olive oil to the mix and you are good to go. To make it taste better you can add some tomato sauce, spices, etc. I eat more for fuel and health than taste so I am the wrong person to ask on how to make food delicious. (Visit Sassy Knutson's website at www.vegancoach.com for help in preparing nutritious and great-tasting vegan meals on the fly, without recipes.) This meal has around 40 grams of protein and while the fat count may sound excessive in reality it is not. Especially for people that workout a lot. Fat is a great source of energy and lasts much longer than carbohydrates. When I do not have enough fat in my diet, my energy and mood go down the drain. Fat fuel is what works best for me. You will have to experiment to see what works best for you.
Without enough fat in your diet, your skin will dry up, your energy will plummet, and you will look like death. Getting 20-40% or more of your calories from fat is a good way to go. Load up on healthy fats such as: Hempseed olive oil, almonds, walnuts, marine algae DHA, pecans, almond butter, and avocadoes. Also, many vegetarian diets are free of all saturated fats, which is great for the most part. However, some saturated fat is required for optimal health, so get some coconut oil or coconut milk in you diet as well. We sell a great Coconut Oil in the store from Jarrow that I put in one or two of my shakes a day.
When putting together a vegan diet make sure you focus on real sources of food. Avoid relying on fake meat products, soy milk, rice milk etc. These packaged foods are loaded with sodium and sugar and are okay as transitional options rather than staples. Focus on real food such as nuts, beans, veggies, and some grains such as quinoa and oats. Vegans tend to follow low fat, low protein, and heavy carbohydrate diets, which is a big mistake. Only a small percentage of the population will feel optimal on such diets. You need to discover what will work for you. Play around with fat and protein ratios and see how you feel. Get over the myth that fat makes you fat. In reality excess calories and especially excess carbohydrates are the culprits for high body fat. You will find that your overall calorie consumption will be less when you load up on fat as fat provides a steady flow of energy and reduces hunger tremendously. People on low fat diets are always hungry which is why low fat diets rarely work. Again, I do very well on high fat (30-40% of diet) moderate carb and high protein (200-300 grams per day).
Finally, there is growing evidence that soy can increase estrogen levels, block mineral absorption, and decrease thyroid function. Others argue that there are many health benefits of soy. Regardless, I would leave soy alone as contrary to widespread belief it is not a necessary part of the vegan diet so why take the risk? Wheat gluten is even worse and is the worst part of wheat. It is a highly allergic and inflammatory food so avoid it like the plague. Seitan is garbage and I do not recommend it at all. There is enough variety in real vegan food sources so leave the fake stuff alone.
Quick Reference:
Vegan High Protein Sources
Almonds, 7-8 grams of protein per serving
Pistachios 7 grams of protein per serving
Pumpkin Seeds 11 grams of protein per serving
Sunflower Seeds 8 grams of protein per serving
Hempseeds 11 grams of protein per serving
Almond Butter 8 grams of protein per serving
Peanut Butter 8 grams of protein per serving (many people are allergic to peanut butter and it can cause inflammation. When in doubt, stick with almond butter)
Black Beans 8 grams of protein per serving
Lentils 8 grams of protein per serving
Garbanzo Beans 7 grams of protein per serving
Navy Beans 8 grams of protein per serving
Kidney Beans 7 grams of protein per serving
Pinto Beans 7 grams of protein per serving
Recommended Vegan Protein Powders Available In Our Store
Jarrow Hempseed Protein Powder
Jarrow Rice Protein Isolate
Wednesday, July 13, 2011
Sweet Surprise! The truth about Fructose and sugar!! Read on!!
Does the body process high fructose corn syrup differently than other sugars?
No. High fructose corn syrup contains approximately equal ratios of fructose and glucose, as does table sugar, honey and many fruits.
Once the combination of glucose and fructose found in high fructose corn syrup and sugar are absorbed into the blood stream, the two sweeteners appear to be metabolized similarly in the body.3,4,5,6,7,8
Leptin and Ghrelin
Kathleen J. Melanson, et al., at the University of Rhode Island reviewed the effects of high fructose corn syrup and sugar on circulating levels of glucose, leptin, insulin and ghrelin in a study group of lean women. The study found “no differences in the metabolic effects” of high fructose corn syrup and sugar.5
Triglycerides
A study by Linda M. Zukley, et al., at the Rippe Lifestyle Institute reviewed the effects of high fructose corn syrup and sugar on triglycerides in a study group of lean women. This short-term study found “no differences in the metabolic effects in lean women [of high fructose corn syrup] compared to sucrose,” and called for additional studies of obese individuals or individuals at risk for the metabolic syndrome.6
The metabolic syndrome is a collection of metabolic risk factors including abdominal obesity, atherogenic dyslipidemia, raised blood pressure, insulin resistance, prothrombotic state and proinflammatory state, which increase the chance of developing vascular disease.23
Uric Acid
Joshua Lowndes, et al., at the Rippe Lifestyle Institute reviewed the effects of high fructose corn syrup and sugar on circulating levels of uric acid in a study group of lean women. Uric acid is believed to play a role in the development of the metabolic syndrome. This short-term study found “no differences in the metabolic effects in lean women [of high fructose corn syrup] compared to sucrose,” and called for additional studies of obese individuals and males.7
What is the difference between high fructose corn syrup and sugar?
Sugar and HFCS have the same number of calories as most carbohydrates; both contribute 4 calories per gram. They are also equal in sweetness.2
Sugar and HFCS contain nearly the same one-to-one ratio of two sugars—fructose and glucose:
- Sugar is 50 percent fructose and 50 percent glucose.
- High fructose corn syrup is sold principally in two formulations—42 percent and 55 percent fructose—with the balance made up of primarily glucose and higher sugars.1
Once the combination of glucose and fructose found in high fructose corn syrup and sugar are absorbed into the blood stream, the two sweeteners appear to be metabolized similarly in the body.3,4,5,6,7,8
In terms of chemical structure, table sugar and high fructose corn syrup differ by the bonding of their sugars. Table sugar is a disaccharide, in which fructose and glucose are linked by a chemical bond.9 Fructose and glucose are not bonded in high fructose corn syrup, and so are sometimes referred to as “free” sugars.
Is high fructose corn syrup considered a safe
food ingredient?
Yes. In 1983, the FDA listed high fructose corn syrup as “Generally Recognized as Safe” (known as GRAS status) for use in food and reaffirmed that ruling in 1996. In its 1996 GRAS ruling, the FDA noted that “the saccharide composition (glucose to fructose ratio) of HFCS is approximately the same as that of honey, invert sugar and the disaccharide sucrose [table sugar].”20 GRAS recognition by FDA is important because it is only assigned to food ingredients that are recognized by experts as having a long history of safe use or as having their safety shown through adequate scientific studies.
According to the American Dietetic Association, “...consumers can safely enjoy a range of nutritive and nonnutritive sweeteners when consumed in a diet that is guided by current federal nutrition recommendations ... as well as individual health goals.”11
Is high fructose corn syrup a "natural"
sweetener?
High fructose corn syrup is made from corn, a natural grain product. High fructose corn syrup contains no artificial or synthetic ingredients or color additives and meets the Food and Drug Administration’s (FDA) requirements for use of the term “natural.” (10)
The FDA stated, referring to a process commonly used by the corn refining industry, that it “would not object to the use of the term ‘natural’ on a product containing the HFCS produced by [that] manufacturing process....” (Letter to Corn Refiners Association, July 3, 2008)
“All forms of HFCS come from corn starch, and are mixtures of the natural glucose and fructose that exist in the starch itself. No artificial ingredients are used in the manufacturing process. The resulting HFCS product is extremely similar to table sugar (sucrose) and has a similar taste.” (“All About High Fructose Corn Syrup.” Food, Nutrition, & Science from The Lempert Report, April 30, 2010)
It is a popular misconception that high fructose corn syrup is more ‘processed’ than sugar, fruit juice concentrate, or agave nectar production. In fact, they all go through remarkably similar production methods that aim to refine the raw botanical material into a food grade standard sweetener that can be formulated into a wide range of foods and beverages.
Wednesday, July 6, 2011
Fidgeting your way to fitness!!
Researchers have found that both the duration and intensity of incidental physical activities (IPA) are associated with cardiorespiratory fitness. The intensity of the activity seems to be particularly important, with a cumulative 30-minute increase in moderate physical activity throughout the day offering significant benefits for fitness and long-term health.
"It's encouraging to know that if we just increase our incidental activity slightly--a little bit more work around the house, or walking down the hall to speak with a co-worker as opposed to sending an email--we can really benefit our health in the long-term," says Ashlee McGuire, the study's lead researcher and a graduate student in the School of Kinesiology and Health Studies. "Best of all, these activities don't take up a lot of time, they're not difficult to do, and you don't have to go to a gym."
Ms McGuire and fellow researcher Robert Ross, a professor in the School of Kinesiology and Health Studies, define IPA as non-purposeful physical activity accrued through activities of daily living, such as doing housework, climbing stairs or walking around the office.
Since a large proportion of the Canadian population doesn't participate in a more structured, higher intensity exercise regime, Ms McGuire and Dr. Ross wanted to find out whether the time and intensity of incidental physical activity had any impact on cardiorespiratory fitness.
None of the study's participants met Canada's physical activity guidelines and were engaging solely in incidental physical activity. Activity levels were gauged using an accelerometer, which measures the duration and intensity of movement. Participants wore the accelerometer for a week and also took part in a test to measure their cardiorespiratory fitness.
These findings were recently published in Medicine & Science in Sports & Exercise
Saturday, June 18, 2011
Do Night-Time Fat Burners Really Work?
We get this question a lot in the store. We sell many great night time or overnight fat burners that claim to reduce fat while you sleep, is that possible?
First, what's the point?
You spend between 30 and 50% of your time sleeping, why not try and make use of that time to achieve your goals. Also, these products usually include sleep aids, which is a big problem in our current world...getting enough sleep. If you are deprived of sleep many things happen, you are more stressed and you release more cortisol which causes you to collect fat easier. More sleeps means more energy the next day and more opportunity to train and lead an active and healthful life where you will burn more calories so don't discount the need to improve sleep.
Second, what's in them?
Obviously these PM fat burner products cannot rely on energy or thermogenics to do their work so they must be creative in the design of the ingredients in order to improve your metabolism or burn fat. Most of these fat burners work with controlling your appetite (to curb late night craving or fridge runs at 3am) with ingredients like hoodia, white kidney bean and or chromium (to curb sugar cravings).
Then after that they rely exclusively on ingredients trying to improve lipolysis. Lipolysis is the process of using fat for energy...so you will see supplements with CLA, L-Carnitine (or some derivative), Carnosine, and Guggelsterones to name a few. All these are plant based and they try to soak up stored fat and make it available to burn as fuel over night.
Finally, the sleep aid usually comes in the natural forms of melatonin, 5-HTP (trytophan) and relaxants like chamomile and valerian root. These are all safe, but the first time you take products with sleep-aids should always be on a night when you can sleep in the next day to gauge your body's own response to the ingredients/compounds.
Well, do they work?
Simply put, YES, but they do not work as fast as daytime fat burners and certainly not as well as daytime burners combined with proper diet and exercise regimens. But they do work, so be patient. IN addition, these products are great for people who are trying to lose that last few inches or pounds of fat without sacrificing any of that hard earn lean muscle or lean tissue you have created in the gym and through proper protein supplementation.
In the store we have:
Noxitropin PM
Nite-Burn
and a few other night-time supplements designed to help you get leaner!
Come see us or email today and we will help figure out the best plan and use of supplements for you!
Til next time,
Mikie
First, what's the point?
You spend between 30 and 50% of your time sleeping, why not try and make use of that time to achieve your goals. Also, these products usually include sleep aids, which is a big problem in our current world...getting enough sleep. If you are deprived of sleep many things happen, you are more stressed and you release more cortisol which causes you to collect fat easier. More sleeps means more energy the next day and more opportunity to train and lead an active and healthful life where you will burn more calories so don't discount the need to improve sleep.
Second, what's in them?
Obviously these PM fat burner products cannot rely on energy or thermogenics to do their work so they must be creative in the design of the ingredients in order to improve your metabolism or burn fat. Most of these fat burners work with controlling your appetite (to curb late night craving or fridge runs at 3am) with ingredients like hoodia, white kidney bean and or chromium (to curb sugar cravings). Then after that they rely exclusively on ingredients trying to improve lipolysis. Lipolysis is the process of using fat for energy...so you will see supplements with CLA, L-Carnitine (or some derivative), Carnosine, and Guggelsterones to name a few. All these are plant based and they try to soak up stored fat and make it available to burn as fuel over night.
Finally, the sleep aid usually comes in the natural forms of melatonin, 5-HTP (trytophan) and relaxants like chamomile and valerian root. These are all safe, but the first time you take products with sleep-aids should always be on a night when you can sleep in the next day to gauge your body's own response to the ingredients/compounds.
Well, do they work?Simply put, YES, but they do not work as fast as daytime fat burners and certainly not as well as daytime burners combined with proper diet and exercise regimens. But they do work, so be patient. IN addition, these products are great for people who are trying to lose that last few inches or pounds of fat without sacrificing any of that hard earn lean muscle or lean tissue you have created in the gym and through proper protein supplementation.
In the store we have:
Noxitropin PM
Nite-Burn
and a few other night-time supplements designed to help you get leaner!
Come see us or email today and we will help figure out the best plan and use of supplements for you!
Til next time,
Mikie
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