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!

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

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

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

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.

Hyaluronic Acid - also known as hyaluronan, is widely distributed thoughout the body in various tissues, especially in the joints, skin and nerves. Its medical use includes applications in eye surgery and in tissue regrowth as a scaffold for cells.

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 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