Alcohol and Your Body --- Paying the Price for Partying

Pay the Price to Party – Alcohol and Bodybuilding

It’s Friday night, I’m in the club, and everyone is drinking. I did everything right during the week. I worked out and followed my diet to the “T.” So I can have a “few drinks” right? Wrong! Unless I want to halt my progress and limit the results I’ve worked so hard for, I won’t drink. I order water with a lime, to create an illusion that I’m drinking.

Alcohol is the world’s oldest and most widely-used drug. Alcohol is used to relax, facilitate social events, and liven up a party, but who’s really paying the price for you to party? Let’s take a closer look.

Alcohol stimulates appetite and loosens inhibitions. This is a great combination if your only goal is to have a fun time and get lucky, but a horrible combination for the physique conscious. In its purest form, Ethyl Alcohol contains 7 calories per gram. Unlike calories from protein, fat, and carbohydrates, alcohol provides no nutrients or energy. This is why we call these 7 calories “empty calories.” On average a light beer contains 110 calories, a shot of 80 proof liquor contains 65 calories (don’t forget about the mixer), and red and white wines contain 120 calories. Factor the increased appetite and poor judgment and without even thinking about it you’ll be eating the typical “thousand calorie meal” establishments serve. The price being paid is already exceeding the physical dollar amount paid.

Alcohol is rapidly absorbed into the bloodstream, but one standard drink takes around 10 hours to process. Assuming you had more than one drink, athletic performance may be affected up to 48 hours after the last round. When alcohol is being metabolized, glycogen metabolism decreases. Glycogen is converted into glucose, which provides energy to the body. For every one day of drinking your reaction time, balance, coordination, thought process, energy levels, and overall abilities may be negatively affected for the following two days.

Keeping your muscles hydrated results in a much higher anabolic environment. Some even take creatine to over hydrate the muscles, creating an even higher anabolic environment. Your kidneys regulate electrolytes and fluids in the body. Electrolytes and fluids supply nutrients and remove cellular waste. Alcohol forces the kidneys to process massive amounts of water from all over the body, including the brain, to break down alcohol. The kidney’s go into overdrive to get rid of the “toxins” leading to dehydration. This explains why drinkers have to go to the bathroom frequently when drinking.

Alcohol hurts muscular gains and recovery. Your body utilizes alcohol for fuel before any other nutrient. The nutrients you eat before, during, and after drinking aren’t absorbed efficiently and sit around while the alcohol is being metabolized. Alcohol interferes with the absorption, storage, and use of vital nutrients. Slower protein absorption will directly diminish your gains and recovery. After a night of drinking you may fall asleep easier but, the quality of sleep (especially Rapid Eye Movement aka REM) is reduced. REM is believed to be the period during sleep that bodies do the greatest amount of repair. A disturbance of REM sleep may ultimately diminish recovery. Recovery and gains can also be affected by missed meals the following day due to either waking up late or feeling sick/ hung-over the next day.

Most know that anabolism increases with increased testosterone production and decreases with increased estrogen levels. Some even choose to take steroids to drive their testosterone levels to unnatural levels to achieve unnatural results. Alcohol lowers testosterone by interfering with its production and raises estrogen levels. Testosterone levels can drop up to 25% while being intoxicated. Overtime, men that are heavy drinkers often develop gynecomastia (aka man boobs) because alcohol speeds up the aromatization of androgens into estrogens.

To fully understand the effects of alcohol on fat burning and metabolism, take a look at how it’s metabolized. After being consumed, alcohol gets absorbed into the blood stream through the stomach and intestines. Around 98% of the alcohol is then processed by the liver. The liver converts fats into usable food and is a critical element that maintains a healthy body composition. The liver converts alcohol into an enzyme called alcohol dehydrogenase, which converts into acetaldehyde, then into acetate. Carbohydrates turn into acetate as well, but through many steps, providing muscles with glucose and energy. Alcohol, on the other hand, converts into acetate fast and easy and provides no nutrients for energy. A sharp rise in acetate will result in increased fat storage. Alcohol is a by-product of yeast. The digestion of yeast irritates and weakens the lining of the stomach. When the stomach is weakened, food is digested slower and less efficient, making weight loss harder. Alcohol impairs pancreatic enzymes that are needed to metabolize fat, which can result in a high blood lipid (fat) level.

All living things are composed of cells. Bioplasm is the matter that forms the bulk of the cell. Bioplasm is the only living matter that can take up food, grow, multiply, divide, and move. In the book “Alcohol: A Dangerous and Unnecessary Medicine, How and Why” by Martha M. Allen, an experiment was published on bioplasm. Different solutions were introduced to the bioplasm. A stimulant solution was added and the bioplasm increased in activity and divided more rapidly. An astringent was then added, causing the bioplasm to move more slowly and contract into a spherical shape. A relaxant was then introduced and the bioplasm spread in all directions barely moving, but when a stimulant was added again, it acted more vigorous than ever. Alcohol (also a stimulant) was then added and instantly the bioplasm contracted into a ball-like mass. They tried to stimulate and relax the bioplasm again, but nothing happened, it was completely dead.

“Alcohol destroys the very life force that alone keeps the body in repair.” If you want to perform at your best, build maximal muscle, or increase the potential for fat loss, alcohol should be avoided. The old saying goes “abstain and get them gains.” Who is paying the price for you to party? Your body is paying the price!

Reference: Martha M. Allen et al., Alcohol: A Dangerous and Unnecessary Medicine, How and Why, pg 64-104, 1900.

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!

Hot Peppers Can Help Fat & Weight Loss - Happy Cinco De Mayo

Hot Peppers’ impact on Fat & Weight Loss

If you adore spicy jalapenos in your tacos or fiery Thai chilies in your stir fry, keep piling on those peppers--and if you fear the heat, you may want start learning to warm up to the cayenne shaker. That's because hot peppers may help you manage your weight, making them the perfect accompaniment to your diet plan. Although the scorching fruits alone won't make the pounds fly off, they could make the difference of a pound or two over time--which most dieters are sure to appreciate.

How it Works

The secret to pepper's fat-blasting power lies in an alkaloid substance called capsaicin, which is also the source of the hot flavor. Not only does capsaicin ignite your mouth, but it may actually cause your body to heat up so that you burn calories faster. 

The capsaicin/temperature link may be explained by the activity of brown fat. Most of the fat in our bodies is white, and excess levels of white fat are what cause people to become overweight or obese. In contrast, brown fat makes up a very small percentage of total fat (not all people may even have it), and is highly active as it works to regulate body temperature. Experts used to think that only babies have brown fat and they lose it growing up; now we know that adults also have brown fat, and can even build new brown fat cells. 

In animal studies on hot peppers and weight loss, subjects demonstrated higher levels of brown fat activity after exposure to capsaicin. Although animal studies do not accurately predict results among people, it's possible that hot peppers also increase human metabolism by activating brown fat. 

There also may be hope for people who desire similar effects without having to eat spicy foods, although research is still in the beginning stages. A small study published in the American Journal of Clinical Nutrition revealed that young men who had previously demonstrated brown-fat activity burned slightly more calories in the hour after taking capsinoids, which are capsaicin-like substances found in a unique variety of sweet pepper. Capsinoids don't taste hot, but this study suggests they may have similar thermogenic effects as spicy foods. 

Regardless of the mild metabolism-boosting effects of peppers, the most effective way to slim down is to reduce caloric intake and increase physical activity. Peppers won't make up for overeating, just give you a minor boost.

Other Benefits of Hot Peppers

Weight loss aside, hot peppers come with plenty of health benefits. They contain even more vitamin C than citrus fruits, and more vitamin A than carrots. The capsaicin also induces a rush of endorphins, creating a boost in mood that keeps many pepper-lovers coming back for more. Capsaicin is also widely used as a topical pain reliever, and some research shows that ingesting the substance may help stave off prostate cancer. 

Ranking the Heat

Heat from peppers is ranked using the Scoville scale: the higher the Scoville number, the higher the capsaicin content. Peperoncinis and pimientos are at the bottom rung with scores of 100 to 500, while the hottest peppers, such as ghost chilies, rank among 1 million Scoville units. Jalapenos, as hot as they may appear, lie near the bottom of the chart with 2,500 to 8,000 Scoville units.

Next time you are in the store, we can show you were the ingredients mentioned in this blog are located in many of our fat burning products.  Pretty cool stuff.

Thanks to Nina Kate for this great blog, follow Nina at:

Nina Kate is a certified fitness nutrition specialist through the National Academy of Sports Medicine (NASM). She also studied journalism at the University of California, Los Angeles (UCLA), and has contributed to numerous major publications as a freelance writer. Nina thrives on sharing nutrition and fitness knowledge to help readers lead healthy, active lives. Visit her wellness blog at BodyFlourish.com.

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

Maple-Roasted Sweet Potatoes

I love the fall and all the healthy food that comes with it! 
One of my favorite things is sweet potato's and in the fall you get extra fresh ones. 

So I found a great recipe on www.eatingwell.com that I had to share!!
I've taken it a little father and added some Myofusion protein into the mix it give it a little more protein. I hope you enjoy!

Makes: 12 servings, about 1/2 cup each

Active Time: 10 minutes

Total Time: 1 hour 10 minutes

INGREDIENTS

• 2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces (about 8 cups)
• 1/2 cup pure maple syrup
• 2 tablespoons butter, melted
• 1 tablespoon lemon juice
• 1/2 teaspoon salt
• Freshly ground pepper, to taste
• 1/2 scoop Myofusion Elite Vanilla

PREPARATION

1. Preheat oven to 400°F.
2. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, protein ,salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat.
3. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate for up to 1 day. Just before serving, reheat at 350°F until hot, about 15 minutes.

NUTRITION

Per serving: 246 calories; 5 g fat ( 2 g sat , 0 g mono ); 5 mg cholesterol;  24 g carbohydrates; 26 g protein; 2 g fiber; 228 mg sodium; 189 mg potassium.

Nutrition Bonus: Vitamin A (230% daily value), Vitamin C (15% dv)

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 1/2 fat

I hope you enjoy these as much as I do and feel free to stop by and share your favorite recipes with us!

Til next time,

 Mikie

Does Your Nutrition Plan Need a Tune-Up?

So you've been in the gym for a few weeks now and you feel like your killing your self then you step on the scale and see nothing moving. SO maybe your nutrition needs a tune up! Just like your vehicle requires regular tune-ups to keep it performing at its best, your nutrition plan needs regular tune-ups to make sure you’re getting essential nutrients and performing at YOUR best.

Your body requires the right kinds of nutrients to keep it running in tip-top condition.

Nutrition equals life. All living things, including you, need food and water to live. Beyond that, you need good food, meaning food with the proper nutrition, to live well. We can also agree that your body needs food and water to perform essential bodily functions – digestion and elimination for example. Without food and water, your body begins to breakdown. It’s just as important to feed your body the right kinds of nutrients as it is to put the right kind of gasoline in your car. Too much sugar in your car’s gas tank…car sputters. Too much sugar in your own tank can also have adverse effects and most notably, weight gain. The more calories and processed foods we eat the more your body suffers and begins to perform poorly. Nutrition is about why you eat what you eat and how the food you get affects your body and your health.

What is your nutritional status? That means, what is your state of health as it relates to your diet? Ask yourself, “taking into account my current eating habits, how do I feel on a daily basis”? Do you feel good, bad, lethargic? Need more energy? We’re now 3 weeks into 2014 making it a perfect time to re-evaluate your nutrition plan to determine if you’re on track to accomplishing your weight (loss or gain) and fitness goals. Your nutrition plan should include: Proteins (fish, egg whites, skinless chicken breast, lean cuts of beef) to help build and repair tissues, Healthy Fats (avocados, olive oil, unsalted nuts) to help protect internal organs, Carbohydrates (whole wheat pasta, brown rice, beans, oatmeal) to provide energy for your body and Fiber-Rich Fruits and Vegetables to provide powerful antioxidants. Don’t forget your Water – the most important nutrient!

Remember, eating a small meal every 2-3 hours and not missing breakfast is the key to keeping your metabolism fired up and your body energized. If you wait too long between meals, you cause your metabolism to slow down in order to compensate for the perceived state of starvation and you’re left feeling sluggish.

Is your nutrition plan missing anything? Does it include too much of one thing and not enough of another? Feel like you’re not making any progress? Well then, perhaps it’s time for a nutrition plan tune-up.

This is just some information to help guide you. If you want more detailed information or have any questions, be sure to ask one of the Certified Nutrition Specialists the next time you stop by 4X Nutrition.

-Till next time!
-Mikie