4X Boost Juice! Certified Nutrition Staff Recipes for what we put in our water jugs to keep us recovering, building muscle, burning fat, energizing us, hydrating and generally feeling better everyday!

If you have ever been in the store or seen any of our Certified Sports Nutritionists at the gym or an event, then you will also see our Gallon Jugs of Boost Juice right by our sides.  We get the question, "What's in the jug?", all the time.  So we decided to have each Nutritionist share their favorite Boost Juice recipe with all of you.  

Carrying the jug around with us gives us an easy way to make sure we get the fluid we need each day and since we are drinking all that fluid gives us an opportunity to re-fuel our bodies with a formula to accomplish many different goals we may have for our fitness and health.  Everyone has different goals, but staying properly hydrating is shared by everyone so this is a quick easy way to speed up your results no matter what your goal.  Come in the store or email us today and we can help you put your personal Boost Juice recipe together!

MARC SCHARPHORN, CERTIFIED SPORTS NUTRITION SPECIALIST:
I call mine  Marc's Go-go Juice...   :)  

The main ingredients I use in the water are:

NutraKey Envie - Multi Vitamin and Minerals plus digestive enzymes to supply me with all the crucial nutrients and antioxidants  throughout the day - being in powdered form I know it will enter my system faster and being in the jug it will be working in me all day. 1 scoop

Choice Recover Blend or Cellucor Alpha Amino - (Fruit Punch or Icy Blue Razz) - both give me the recovering matrix of BCAA's and Glutamine I need for the active lifestyle of working out, softball and work. Increases my protein synthesis as well as combats muscle soreness and enhances muscle growth. 2 scoops

Condense Pre-Workout by PurusLabs - I find that one serving provides me with a nice sustained energy for the day.  With out the crazy amped up feeling or crash.  Condense is my favorite because it has no Creatine in it!  I typically will use Fruit Punch Flavor. 1 scoop

Occassionally  I will add Define8 to increase fat burning - 1 scoop

For added flavor I usually add a packet of Crystal Light Lemonade Flavor.

DAVID POLK, CERTIFIED SPORTS NUTRITION SPECIALIST & PERSONAL TRAINER:

Recovery Blend

I used AMINO D Strawberry Limeade Flavor by Puris Labs for muscle recovery.

Lemonade (with sugar that gives me extra carbs) to replenish glycogen levels with extra Choice Nutrition Systems powdered unflavored L-Glutamine through out the day before during and after workouts to improve digestion, sleep, reduce muscle soreness and fatigue.

SETH CAIRNS, CERTIFIED SPORTS NUTRITION SPECIALIST & PERSONAL TRAINER:

My Pre-Workout "Beast Juice"

Fruit Punch GAT Nitraflex & BPI Sports Beta-Alkaline to start

And then half-way through my workout I add BCN Amino-X Any Flavor with BCAA's and electrolytes and other vitamins and minerals to power me through the rest of my workout and set-up my recovery.

PAPA STACE HOUK, CERTIFIED SPORTS NUTRITION SPECIALIST:

Mine is called, "How an old guy keeps up with guys half his age boost juice deluxe!"

I sip mine all day in a gallon jug and strive to drink at least half of it while at the store and then get the rest of my water throughout the day.

2 scoops Alpha Amino Fruit Punch BCAAs and Electrolytes

1 scoops D-Fine 8 (any flavor) - for removing excess water, giving me fiber, and giving me mental focus and energy to get through the day while burning fat without making me jittery

1 scopp Nutrakey Inno-Flex - powdered lemon flavored joint and connective tissue repair with Collagen, Glucosamine, MSM, Chondroitin and essential minerals and vitamins to keep my old bones and joints in good repair so I can keep training.

1 scoop Choice Unflavored L-Glutamine to improve digestion, sleep, reduce muscle soreness and fatigue and improve growth hormone levels.

1 scoop Beauty Greens - I don't eat enough fruits and raw vegetables so I get the equivalent of two pounds of each in once tasty scoop along with digestive enzymes and probiotcs for good gut health.

My recipe is definitely the ugliest looking version of everyone's but one just lasts me two days and keeps me going strong even at my age!

Come in today and we can make your recipe today!  Thanks to our staff for sharing their secrets!

Improving the Amount & Quality of Your Sleep to Recover, Refresh and Feel Great!

Are you getting enough sleep?  Are you training hard at the gym, eating a healthy diet and staying active?

All the training and healthy eating you are doing along with the supplements you are taking can all be for nothing if you’re not getting the rest the body and mind needs to recover.

In today’s busy world our schedules rarely give us time for 8 hours of sleep a night and even if we do have the time are we really getting the proper sleep?  Less than eight hours a night of sleep can be ok if you are getting the right sleep.  

What is the right sleep? There are two types of sleep,  nR.E.M.  and R.E.M. 

The first type nR.E.M. (non Rapid Eye Movement) has 4 stages:

Stage 1 – between awake and asleep or light sleep,

Stage 2  - Onset of sleep, disengaged from surroundings, breathing/heart rate are regular and your body temperature drops.

 Stage 3 & 4 – Deep restorative sleep, blood pressure/breathing slows, blood supply to the muscles increases, tissue growth, repair and hormone release occur.

The second type of sleep is R.E.M – (Rapid Eye Movement).  R.E.M. sleep first occurs about 90 minutes after falling asleep and recurs about every 90 minutes, getting longer later in the night.  It also provides energy to the brain.  During this stage the brain is active and dreams occur.  It also supports daytime performance.

Resurrect PM by Ronnie Coleman Signature Series has the ingredient make up to help you obtain the necessary sleep and recovery you need as an active person to stay on top of your fitness program and help you succeed in your goals.

Let’s look at some of these ingredients and how they help you obtain the necessary rest and recovery.

Some of the Vitamins and Minerals found in Resurrect PM are key to its success as a recovery and rest product.

Vitamin A is an important antioxidant that can enhance the immune system and also aids in protein utilization. 

Vitamin B-6 aids in the health of the nervous system and Vitamin E is a powerful antioxidant to assist in a healthy immune system.

The lack of Magnesium in your system can cause you to wake up and not allow you to go back to sleep during the night so this is another ingredient found in Resurrect PM that helps prevent this and makes sure you are getting the proper sleep cycle.

Zinc another mineral found in Resurrect PM has many advantages. Zinc is the number one mineral for raising testosterone levels it also protects against prostate problems. It is a powerful aromatase inhibitor making it an extremely effective anti-estrogen. Finally, Zinc is crucial for the immune system and will help you to train harder without over-training and it balances copper in the body leading to greater energy levels and clearer thought processes.  All key to a bodybuilder or fitness regimen.

The other main ingredients of Resurrect PM are designed to aid in the neurological health, mood enhancing and growth hormone production areas to again assist the bodybuilding and fitness persons recovery and well being. 

GABA or Gamma-Aminobutyric Acid is a naturally occurring neurotransmitter that helps nerve impulses communicate. GABA supports the nervous system as well as natural hormone production. GABA has been linked to supporting stable mood, relaxation and restful sleep.  It may also help support the production of hormones that can build lean muscle and metabolize fat.

Mucona Pruriens or otherwise known as Velvet Beans are a tropical legume.  This herb has a high L-Dopa content and converts into dopamine, an important brain chemical involved in the support of mood, sexuality and movement.  It also may help with the natural production of GH and Testosterone in the body.

Creatine Gluconate is an amino acid and is linked to increased GH release during sleep and is paired with Arginine for even more support of GH Levels. 

L-Ornithine which is also found in Resurrect PM helps increase the efficiency of energy consumption and promoting the excretion of ammonia.

The last of our Growth and repair ingredients is HICA.   HICA is an amino acid packed with Leucine that has also been linked to increased natural GH release during sleep.

Resurrect PM is what you are looking for in a supplement to enable you, the athlete to get the necessary sleep and recovery needed to reach your goals. On sale this month at 4X Nutrition for $39.99 through July 31, 2014.

Deep Sleep, G-H Support, Anti Catabolic, Recovery, Anabolism and Relaxation. 

Women and Protein: The Truth!

Seeing as today is Valentines day we wanted to drop a little info just for the ladies. Fellas, you can keep your ears open too as this might help you understand your body and it's protein needs a little better!

Shannon Clark holds a degree in Exercise Science and Sport Performance from the University of Alberta in Edmonton and gives us a great break down on just what the big deal is about protein for ladies.

We've all experienced it. After a week of rigorous exercise and dieting—and Tupperware containers full of broccoli, brown rice, and chicken—you feel an uncontrollable urge to stray from your carefully planned meal plan. You measured and weighed all your meals but, alas, you hear ice cream and pasta calling your name. As it turns out, that voice could be especially loud if you're a woman.

According to a study published in the "International Journal of Eating Disorders,"1 women tend to crave sugary snacks like chocolate, ice cream, and donuts. Men, on the other hand, prefer to sink their teeth into a well-marbled porterhouse. Women seem to lack protein in their diets, even when it comes to cheat meals! A lack of protein can be problematic for anyone, but it's especially troubling for women in the gym!

While your body needs carbs and healthy fats for energy, protein is essential for tissue growth and repair. If you're in the gym knocking out tough sets of squats and Romanian deadlifts, a lack of protein in your diet can hinder your body's ability to recover and grow!

1. THE IMPORTANCE OF PROTEIN

The reasons for adding more protein to your diet plan are numerous. Of the 20 amino acids that make up protein, nine are essential. "Essential" means that your body can't manufacture these aminos on its own. The only way they can be consumed is through food. Dietary protein supplies the building blocks of muscle tissue. It also supplies the materials needed for neurotransmitters and hormones.

WOMEN TEND TO CRAVE SUGARY SNACKS LIKE CHOCOLATE, ICE CREAM, AND DONUTS. MEN, ON THE OTHER HAND, PREFER TO SINK THEIR TEETH INTO A WELL-MARBLED PORTERHOUSE.

Each time you hit the gym for a workout, you break your muscle tissues down. You actually build them outside the gym. To do that, however, you need enough fuel. With proper protein intake, amino acids come to the rescue of your damaged muscle, repairing those tissues so they grow back even stronger.

Protein provides other key benefits to the hard-working, fit female.

PROTEIN: STABILIZES YOUR ENERGY LEVELS AND APPETITE

If you're constantly ravenous throughout the day, you're probably not eating enough protein at every meal. Compared to carbohydrates, protein takes longer to break down and digest.

This slow digestion time means you'll stay fuller longer and keep hunger at bay, making it easier to hit your caloric intake and macros for body weight maintenance.

PROTEIN: HELPS YOU BURN CALORIES MORE EFFECTIVELY

IF YOU'RE CONSTANTLY RAVENOUS THROUGHOUT THE DAY, YOU'RE PROBABLY NOT EATING ENOUGH PROTEIN AT EVERY MEAL.

Protein has the highest thermic effect of food (TEF), which is the amount of calories it takes your body to process and utilize a nutrient. At 20-35 percent, protein has the highest TEF.

This means that your body actually uses 20-35 percent of the energy from protein consumed just to digest and absorb it!

Out of every 100 calories you get from protein, 25-30 are burned in the digestion process.

Since your body expends more energy to process proteins than it does to digest carbohydrates and fats, people who consume more protein throughout the day might see faster fat-loss results than people on a lower-protein diet plan.

PROTEIN: SAFEGUARDS AGAINST THE LOSS OF MUSCLE

As your caloric intake drops, and carbohydrates and fats become scarce on a strict diet, there's a greater chance that your body will turn to incoming protein for energy. This leaves less protein for various bodily functions.

If insufficient amino acids are present, your body will start breaking down muscle tissue to get individual aminos. For you, this could mean a loss in muscle and a slower resting metabolism. Protect against this by prioritizing protein!

PROTEIN: BOOSTS YOUR IMMUNE SYSTEM

Oh, the wonders of whey. If you choose to add whey protein powder to your diet, you'll be taking in more than muscle-building strength gains. You get an immune boost, as well. Whey protein contains glutathione, a tripeptide that helps strengthen immune function.2

2. MYTHS ABOUT PROTEIN

One of the reasons that some women shy away from protein is because they believe the myths. Don't let false rumors cost you gains. Clear up confusion by separating fact from fiction.

MYTH: PROTEIN WILL CAUSE YOU TOO LOOK BULKY

PROTEIN WILL MAKE YOU STRONGER. IT WON'T TURN YOU INTO AN "OVERLY RIPPED" VERSION OF YOURSELF.

Protein will make you stronger. Associate it with powerful, lean muscle gains, not a masculine physique. Choosing chicken over chocolate and hitting the weights hard won't turn you into an "overly ripped" version of yourself. Put your mind at ease and know that this simply won't occur.

Ladies, remember that your body contains just a fraction of the testosterone needed to build up lean muscle tissue. Even with the addition of protein, you're not going to pack on muscle the same way your male counterpart might.

Your body can also only make so much lean muscle per day. Excess protein won't necessarily increase your muscular development. Excess protein gets broken into amino acids to be used as fuel or excreted, so don't worry too much about this myth.

MYTH: A HIGHER-PROTEIN DIET IS HARD ON YOUR KIDNEYS

If you have pre-existing kidney problems, then you definitely want to be a little more careful about adding protein to your diet plan. But, provided you're an active woman in good health, you can safely increase your protein intake.

Just remember that increased protein can be dehydrating, so you'll want to increase your water consumption at the same time.

MYTH: HIGHER-PROTEIN DIETS COMPROMISE BONE HEALTH

There's no definitive proof that high-protein diets cause the excess acid load that's been linked to bone loss and poor health.

In fact, according to the "American Journal of Clinical Nutrition," studies found that high-protein diets had a small but significant benefit to the lumbar spine.3

3. YOUR ESSENTIAL PROTEIN INTAKE

So, how much protein do you need? The suggested number differs depending on the source.

According to the Centers for Disease Control and Prevention, the standard food guide recommendation for the average individual is set around 46 grams per day for women and 65 grams per day for men.4

Keep in mind, however, that this is the recommendation for the average, semi-sedentary individual. If you're constantly exercising and breaking down lean muscle tissue, your required protein intake needs to increase. Likewise, if you diet and consume fewer calories from carbs and fats, the macros you consume from protein will need to increase.

PEOPLE WHO JUST EXERCISE AND DO NOT DIET SHOULD AIM TO CONSUME SOMEWHERE AROUND 0.8-1 GRAMS OF PROTEIN PER POUND OF BODY WEIGHT DAILY.

People who just exercise and do not diet should aim to consume somewhere around 0.8-1 grams of protein per pound of body weight daily.

If you're dieting and exercising, aim higher—between 1-1.5 grams of protein per pound of your body weight per day. As your caloric intake decreases, your protein needs will actually increase, so keep that in mind as you plan out your diet.

Focus on eating high-quality protein sources such as chicken, fish, lean red meat, eggs, low-fat dairy products, and quality whey protein powder.

As always, feel free to stop by and speak with our staff of certified nutrition specialist if you have any questions about how much protein YOUR taking in and if its the right amount for your goals!

Til next time,
Mikie

Five Supplements Even CrossFitters Should Love!!

Every now and then I run into some people who do intense crosstraining but don't take supplements. I ask them how they feel and they ALL say their times suck, they can't move the next day and that they don't feel like they are making progress.
So I ask what supplements they are taking and I'm shocked that they say nothing! NOTHING...not even aminos...zip...zilch...nada!!!

So I searched the internet for the best and most basic information I could find, so between all our knowledge here and the good folks at Breakingmuscle.com we've put together a great list of supplements that will help you become a healthier and better performing athlete.

CoQ10

Also known as ubiquinol, coenzyme Q10 is so named because it is ubiquitous in your body. That means it’s everywhere. Coenzyme Q10 is a naturally occurring enzyme in our bodies, so you’re not putting anything foreign into yourself by supplementing with it. And while you can get CoQ10 in small levels in a variety of foods, our body’s level naturally declines as we get older.

What CoQ10 Does:

• Helps with the production of ATP (your ability to produce energy)
• Is a powerful antioxidant
• Plays a major role in circulation and the health of the heart
• Helps regulate insulin levels
• Helps prevent and alleviate migraines

CoQ10 isn't just hype. In fact, it’s been approved for use in Japan for the treatment of heart disease for many decades. This is one of those supplements that the more research comes out on it, the more of a no-brainer it seems to be.

On top of all those basic health reasons, recent research showed CoQ10 improved power output in elite athletes by 2.5%. Do some math with your “Fran” time and tell me you wouldn’t love that.

Magnesium

Some of you might take magnesium for sleep or for muscle function, but it’s benefits go way beyond that. Magnesium also helpsbalance blood sugar and lower insulin.You know, all those things you’re working toward with your paleo diet. Research has shown that there is an inverse relationship between magnesium levels and insulin resistance. So, the more deficient you are in magnesium, the more likely you are to take that first step toward diabetes.

Research has also shown that magnesium increases testosterone levels in athletes. Whether you’re male or female, healthy T levels are good for your muscle growth and performance, and regardless of gender your levels are dropping as you get older.

Phosphatidylserine

CrossFitters are nerds, let’s face it. Most of you guys are pretty darn driven, successful, and intelligent people. Wouldn’t it be great if you gave your brain all the fuel and power it could possibly use? What if your speed of thought, reaction time, and analytical powers were all boosted?Welcome to the world of nootropics.

A great nootropic to start with is phosphatidylserine (PS). Again, it can be made in the body, but we get most of our supply from the food we eat. Having a good enough supply in our system is essential for our brain health.PS is commonly used in the treatment of Alzheimer’s, dementia, and other diseases related to aging of the brain.

More importantly for you as an athlete, though, is phosphatidylserine's ability to lower your cortisol levels. Here's an excerpt from one study:

The findings suggest that PS is an effective supplement for combating exercise-induced stress and preventing the physiological deterioration that can accompany too much exercise. PS supplementation promotes a desired hormonal status for athletes by blunting increases in cortisol levels.

In addition it was reported in Biology of Sport all the way back in 1998 that PS could be a "valuable training tool" for weight training athletes due to its ability to reduce muscle soreness. Reduced cortisol and muscle soreness? Sounds like a winner to me.

Vitamin D

So, like magnesium, we all know the basic reasons for supplementing with vitamin D. We know we need our dose of sunshine or we need to rub some liquid drops in our skin if we're trapped inside all day or happen to live in the northern regions.

But did you know that low vitamin D levels have been directly linked to low testosterone levels?So not cool. And again, whether you're male or female, you need testosterone in your body if you want to have strong bones and build your muscles. The great thing is, though, further research into magnesium went on to show that supplementation with vitamin D can indeed raise your T levels. Men taking 3,332 IUs of vitamin D daily for a year experienced a 20% increase in their free testosterone levels. So, it's an easy fix, as long as you've got vitamin D on your daily to-do list.

Protein Powder

I know, I know, CrossFitters only eat “real food,” right? And protein powder is the gold standard of everything that’s wrong in the supplement industry, right? Wrong.What’s wrong is all the stuff you bought in the past from some pyramid level outlet company that was indeed chemical-filled junk. But there are plenty of quality protein powder sources out there.

And let’s look at real life for a moment. For one thing, real food gets expensive. For another, real food is not always very convenient. And third, I don’t know about you but sometimes I don’t feel like chewing and digesting a meal within thirty minutes of a killer workout, but I do feel pretty stupid and woozy.

And as much as we would all like our lives to revolve around our workouts, the fact is we do have these things called jobs and schedules. Are you going to eat a cold chicken breast right after your 7:00am workout as you rush to shower and get to work? Would you rather not refuel your body than consume protein powder?

If you take your training seriously, then you need to take your post-workout nutrition seriously and that means replenishing glycogen stores and consuming protein. A good post-workout shake can fill the gap when you've got ten minutes to shower and get out the gym door.

So there you have it. Five things that are not foreign to your body, but in regards to which you may indeed be operating at a deficit. CoQ10, magnesium, phosphatidylserine, vitamin D, and protein. That list doesn't sound too bad right? And, all of these you can find at 4X Nutrition Center. Along with getting a sweet discount.

Consider the effort you put into each individual workout you do. Consider the care with which you choose and prepare your food, and the care you put into the selection of the gear you use. You are working hard and being incredibly discerning in your attempts to optimize your health and performance. Intelligent supplementation is just one more way to squeeze more results out of the work you do. You deserve supplements that work just as hard as you do!

And I promise it won’t make you a bad person if you take these. In fact, it might make you a better athlete and a healthier human being.

Til next time,
Mikie

What is Glutamine??

What is Glutamine??

Often time we end up taking this that we have no idea really what they are for. It's in the big magazines or some awesome athlete is taking it and just smashed some cool record. Well we believe its time to get back to the basic and learn what's really in the supplements we are taking and what their function is. 

In our last blog Seth told us about Essential Amino acids and what they do and why they are important. This time I'd like to share a article from the University of Maryland Medical center about another amino acid that plays a huge roll in several body functions, Glutamine.

Glutamine is the most abundant amino acid (building block of protein) in the body. The body can make enough glutamine for its regular needs, 

but extreme stress (the kind you would experience after very heavy exercise or an injury), your body may need more glutamine than it can make. Most glutamine is stored in muscles followed by the lungs, where much of the glutamine is made.

Glutamine is important for removing excess ammonia (a common waste product in the body). It also helps your immune system function and appears to be needed for normal brain function and digestion.

You can usually get enough glutamine without taking a supplement, because your body makes it and you get some in your diet. Certain medical conditions, including injuries, surgery, infections, and prolonged stress, can lower glutamine levels, however. In these cases, taking a glutamine supplement may be helpful.

Woundhealing and recovery from illness

When the body is stressed (from injuries, infections, burns, trauma, or surgical procedures), it releases the hormone cortisol into the bloodstream. High levels of cortisol can lower your body’s stores of glutamine. Several studies show that adding glutamine to enteral nutrition (tube feeding) helps reduce the rate of death in trauma and critically ill people. Clinical studies have found that glutamine supplements strengthen the immune system and reduce infections (particularly infections associated with surgery). Glutamine supplements may also help in the recovery of severe burns. 

Inflammatory bowel disease (IBD)

Glutamine helps to protect the lining of the gastrointestinal tract known as the mucosa. For that reason, some have suggested that people who have inflammatory bowel disease (ulcerative colitis and Crohn’s disease) may not have enough glutamine. However, 2 clinical trials found that taking glutamine supplements did not improve symptoms of Crohn’s disease. More research is needed. In the meantime, ask your doctor when deciding whether to use glutamine for IBD.

Athletes

Athletes who train for endurance events (like marathons) may reduce the amount of glutamine in their bodies. It’s common for them to catch a cold after an athletic event. Some experts think that may be because of the role glutamine plays in the immune system. For this select group of athletes, one study showed that taking glutamine supplements resulted in fewer infections. The same is not true, however, for exercisers who work out at a moderate intensity.

Cancer

Many people with cancer have low levels of glutamine. For this reason, some researchers speculate that glutamine may be helpful when added to conventional cancer treatment for some people. Supplemental glutamine is often given to malnourished cancer patients undergoing chemotherapy or radiation treatments and sometimes used in patients undergoing bone marrow transplants. (See Interactions below.)

Glutamine seems to help reduce stomatitis (an inflammation of the mouth) caused by chemotherapy. Some studies, but not all, have suggested that taking glutamine orally may help reduce diarrhea associated with chemotherapy.

More clinical research is needed to know whether glutamine is safe or effective to use as part of the treatment regimen for cancer. 

Dietary Sources

Dietary sources of glutamine include plant and animal proteins such as beef, pork and poultry, milk, yogurt, ricotta cheese, cottage cheese, raw spinach, raw parsley, and cabbage. 

Available Forms

Glutamine, usually in the form of L-glutamine, is available by itself or as part of a 

protein supplement. These come in powder, capsule, tablet, or liquid form.

Standard preparations are typically available in 500 mg tablets or capsules. 

How to Take It

Take glutamine with cold or room temperature foods or liquids. It should not be added to hot beverages because heat destroys glutamine. 

Pediatric

For children 10 years and younger: Do not give glutamine to a child unless your doctor recommends it as part of a complete amino acid supplement. 

Adult

For adults ages 18 and older: Doses of 500, 1 - 3 times daily, are generally considered safe. Doses as high as 5,000 - 15,000 mg daily (in divided doses), or sometimes higher, may be prescribed by a health care provider for certain conditions. 

Source: Glutamine | University of Maryland Medical Center http://umm.edu/health/medical/altmed/supplement/glutamine#ixzz2ePFvPcak 

University of Maryland Medical Center Follow us: @UMMC on Twitter | MedCenter on Facebook 
Source: Glutamine | University of Maryland Medical Center http://umm.edu/health/medical/altmed/supplement/glutamine#ixzz2ePFW8h5G 

 Stop by 4X Nutrition Center todya and let us show you the different Glutamines we have in the store we even have samples for you to try it!!

Til next time,

Mikie