10 Tips to Stay Safe Over the Holiday

I came across this article by the National Crime Prevention Council and though with Christmas around the corner it would be some good information to pass along. Its a few simple tips for staying safe and enjoying the holiday that we wanted to share with all our friends.

"This year many shoppers will be out early to find those big bargains on Christmas Eve or online, but the criminals will be out too. NCPC has 10 great tips to help you shop safely while getting those great holiday bargains throughout the shopping season.

1.Do not buy more than you can carry. Plan ahead by taking a friend with you or ask a store employee to help you carry your packages to the car.
2.Shop online with companies you know and trust. Check a company’s background if you are not familiar with it. Remember, if it sounds too good to be true, it usually is.
3.Save all receipts. Print and save all confirmations from your online purchases. Start a file folder to keep all receipts together and to help you verify credit card or bank statements as they come in.
4.Consider alternate options to pay for your merchandise, such as onetime or multiuse disposable credit cards or money orders, at online stores and auction sites.
5.Wait until asked before taking out your credit card or checkbook. An enterprising thief would love to shoulder surf to get your account information.
6.Deter pickpockets. Carry your purse close to your body or your wallet inside a coat or front trouser pocket.
7.Have your keys in hand when approaching your vehicle. Check the back seat and around the car before getting in.
8.Do not leave packages visible in your car windows. Lock them in the trunk or, if possible, take them directly home.
9.Tell a security guard or store employee if you see an unattended bag or package. The same applies if you are using mass transit.
10.If you are shopping with children, make a plan in case you get separated. Select a central meeting place and make sure they know they can ask mall personnel or store security employees if they need help.

To find more useful shopping tips and personal safety information, visit the National Crime Prevention Council’s website.

So there it is some things to help make sure your holiday stays safe. Have a Merry Christmas every one from your friends at 4X!

Till 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

Want more out of your crossfit workout? Here's how..

Getting the most out of your Crossfit Workouts

First, what is Crossfit?

 Crossfit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. Crossfit was developed to enhance an individual’s competency at all physical tasks. Athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. The program is structured in such a way that participants are challenged to do a certain number of repetitions in a workout in a specific time frame; the more advanced Crossfit participants will actually compete against each other to see how fast they can complete the daily workout (WOD) and post their results on the Crossfit website.

Crossfit routines and gyms are becoming more popular by the day. The workouts are very intense, and can produce great results. If you've done a Crossfit workout then you certainly know how intense and taxing they can be on the body.

Second, How do you get the most out of your efforts during a Crossfit workout?

Pre-workout supplements can maximize the efficiency of your workouts. When taken before training they can increase energy, delay fatigue and reduce muscle breakdown during exercise. This enables you to train harder with greater quality and for longer.

People often want to know if pre-workout supplements are still beneficial when doing Crossfit workouts. Let’s be honest, most people aren't in great shape and will struggle to get through a high intensity workout like Crossfit. A pre-workout supplement could be the kick in the rear that you need in order to power through your workout and get all the benefits of the workout, which you might not get if you find yourself dragging half of the time. Here's a few pre-workout suggestions from the 4x staff:

Coconut Water: Coconut Water is incredibly healthy and one of the best drinks to hydrate the body. Hydration is key - before, during and after your Crossfit workout. It's naturally low in carbs, 99% fat free and low in sugar. As well, Coconut Water keeps the body cool and at the proper temperature, carries nutrients and oxygen to cells, raises your metabolism, promotes weight loss, boosts your immune system, balances your Ph, and naturally replenishes your body's fluid after exercising. Coconut Water is the perfect compliment to your Crossfit workout - pre, during and post! Try Coconut Water in lots of flavors from plain to Passion Fruit.

Beta-Alanine: Beta-Alanine is a naturally occurring non-essential amino acid that's converted to other chemicals that can then affect muscles. It’s needed for the production of Carnosine. Carnosine is needed by muscle cells to act as a buffer to control intracellular PH. When we workout, particularly when it is a high intensity workout, our bodies build up hydrogen ions that cause PH in muscles to drop. Carnosine, which is present in Beta-Alanine, helps in stabilizing muscular PH through soaking up the hydrogen ions released during exercise. Too much acid accumulation by muscles is thought to contribute to fatigue. Research shows that Beta-Alanine considerably enhances muscular endurance especially during strength training by delaying the onset of fatigue. Supplementing with Beta-Alanine allows you to train longer and harder as well as improving overall endurance. Beta-Alanine comes in both powder and capsules and can be found in combination with other aminos in some pre-workouts.

Cardio Igniter/ Pump Igniter: Skeletal muscle relies mainly on carbohydrates and fat oxidation to meet energy needs during exercise. As carbohydrates are used, glycogen is depleted; this glycogen depletion is the limiting factor for the continuation of strenuous exercise. Traditionally, athletes have tried to slow down the depletion of glycogen by consuming high amounts of carbohydrates before and/or during strenuous exercise. Although effective, there is another way to improve endurance: utilize fatty acid oxidation as an energy source. Research suggests that enhancing fatty acid oxidation during exercise promotes a reduced rate of glycogen degradation, resulting in an improved endurance capacity. Guided by the latest scientific data and research, Cardio Igniter / Pump Igniter has been designed to promote fatty acid oxidation.

Cardio Igniter / Pump Igniter is great to use prior to any high intensity training like Crossfit. Cardio Igniter helps prioritize fat as an energy source during exercise and provides both anti-catabolic and anabolic (lean mass potential) elements. Pump Igniter is great to use prior to any high intensity lifting rutine like in you typical gym. Cardio Igniter helps support energy, improve endurance, burn fat and enhance mental focus. Pump Igniter is designed to give you supported energy, more endurance, muscle growth and sustained nitrogen retention. Try Cardio Igniter or Pump Igniter in Watermelon, Fruit Punch and Blue Raspberry!

Condense: Condense pre workout supplement is a novel approach to pre workout performance-enhancement designed to expand performance capacity, utilizing patent-pending nutrient technology and peer-reviewed, human- validated, orally efficacious dosages, rather than merely and temporarily increase acute performance as with most short-sighted, stimulant-laden products currently on the market. Purus Labs has revolutionized the pre workout category, once again, by actually achieving what other companies only claim: that is, eliciting extreme vasodilation through truly enhancing endogenous nitric oxide production. This, in turn, causes a cascade of welcomed anabolic and physiologically enhancing benefits to athletes of all cloth through enhancing blood-flow, heightening substrate utilization (i.e. better nutrient absorption), preserving ATP stores, propelling oxygen delivery to myocapillaries, and reducing overall exercise oxygen cost allowing you to handle greater workloads (e.g. more weight) and exercise longer before exhaustion (e.g. more reps).

What's next? After you've completed your Crossfit workout, your recovery is just as important. Guzzle down some more Coconut Water and before you grab your foam roller, try one of these post-workout suggestions from your 4x staff.

Protein Shake: Many studies have shown that by adding a protein shake within 30-45 minutes after your WOD helps with your recovery. We couldn't agree more. The objective of post-workout nutrition is to optimize recovery by replenishing glycogen stores and providing protein to begin tissue repair. In theory, this improves the results of your next WOD, decreases hunger throughout your day, and improves body composition. Most protein shakes include vital amino acids like Glutamine which also aids in recovery. Try any of our outstanding protein brands (Myofusion, Met-Rx, Syntrax, BSN).

RE-BLD:  RE-BLD combines, the two leading creatine analogues with l-glutamine, bcaas and absoption enhancers to help muscle recover fast and beyond normal recovery patterns. RE-BLD supports lean muscle, maximizes performance, aids in producing ATP and play a major role in synthesizing muscle protein and cell-volumizing.

These are just a few suggestions from your friendly Certified Sport Nutritionists at 4x Nutrition. Stop by 4x Nutrition Center and let us help you get the most out of your next Crossfit WOD. 

Til next time,

Mikie

Nutrition and Martial Arts

Nutrition and Martial Arts

It happens at every school I have trained during my 15 years trying to get better at Jiu Jitsu and MMA, a new, young guy joins the school and is big, athletic and has a good amount of muscle.  A month later he is 15lbs lighter, nursing a bunch of injuries and probably has a cold or some other immune related illness.  A lot of the time the guy drops out and he is never seen at the school again, what a shame.  While many of us participate in martial arts for various reasons (to stay fit, to learn, to become a fighter etc.), it’s critical that we understand what we are doing to our bodies and how proper nutrition and supplementation plays a critical role in optimizing performance, recovery and the ability to grow and progress in the various disciplines we are competing in or learning.

First, what are we doing to our bodies when we train in this sport? 

Intense Interval and Over-Elated Heart Rates.  You expend huge amounts of energy in relatively short bursts, or rounds, when you spar, roll or drill followed by short rest periods.  This is called High Intensity Interval Training or HIIT.  During the round your heart rate likely soars to over 80% of its maximum heart rate.  Then in the rest periods we must quickly calm ourselves and prepare for the next round.  When your heart rate is over 80% of your max, we call this CARDIO training.  When your heart rate is between 60% and 80% of max we call this FAT-BURNING.  And when it is below 60% we call this NON-EXERTIVE.  At >80%, your body is essentially on full alert and is drawing energy from reserves and from the easiest available source to fuel you through the exercise.  Unfortunately, in “panic” mode, your body uses mostly carbs in your digestive system and protein which is in your digestive system or stored in your muscles because it can’t be patient and wait for your body to metabolize fat for energy.  So the first lesson is that you are tearing down your muscles to fuel your workout.  This results in the kid in the example dropping 15lbs of muscle in a few weeks of training.  Losing 15lbs is great, if and only if it we are losing FAT and not too much MUSCLE.  At heart rates between 60-80% of max your body is not panicking and has the time to burn fat and not reach into your muscles for protein.  Regrettably, our sport doesn’t let us keep our heart rate in this range as much as we would like.  (see below for how to calculate your target heart ranges)

1. Aerobic and An-Aerobic Exercise.  Our sport is a unique blend of aerobic (heart rate intensive, non-weight bearing) and an-aerobic exercise (weight bearing or resistance).  You have to have your heart pumping as you move your body and you have to be strong to punch, kick or get the 230lb monster off of you if you are rolling around on the mats.  His/her bodyweight and your movement create a unique blend of cardio and strength training rarely found in a regular gym.  An-aerobic or  esistance training is similar to weight training and what you are doing is breaking down your muscles through weight lifting so that they will grow back stronger.  The growing back stronger requires adequate rest and proper nutrition or you will do more damage to your body.
2. Stretching – Pulling – Kicking/Punching.  Your body is not made for all this stretching, reaching, pulling on joints and slamming or being slammed into.  Your body uses rest and nutrients you provide it to repair the damage.  Improper nutrition will not provide your body the means to recover if you need to keep training hard. 

OK, so what do we do to optimize our performance and health doing this sport?  As one of the Certified Sports Nutrition Coaches at 4X  Nutrition, I deal with these questions all the time and the answers are relatively easy.  I provide a few specific product names we have available in (brackets) so you know what to ask for when you are shopping.

1. Protein.  Increase your protein to at least 1g per pound of body weight per day.  For example, if you weigh 180lbs, then you should get AT LEAST 180g of protein per day.  Protein sources include chicken, lean meats, fish, dairy products, lean pork, protein shakes and protein bars.  Your body can only absorb about 40-50g of protein in one sitting and that will give you about 3-4 hours of repair and protection for your muscles with each serving.  Therefore, you must consume smaller more frequent meals of protein every 3-4 hours to reach your goal of 1g per pound of body weight.   With the right amount of protein, your body will protect your muscles during exercise and burn more fat, which is a good thing.  This seems hard to get this much protein, but at our store we have lots of great ways to reach your protein goals that taste great and are convenient through bars (Power Crunch) or shakes (Pro Complete 40, Myofusion Elite, Syntha 6).
2. Water.  You should be drinking at least a gallon of water every day and a little more on training days if possible.  Water helps to move nutrients around your body and helps revitalize the cells and speed recovery.
3. Vitamins – Minerals – Electrolytes.  A good multi-vitamin (Envie, Vita-Boost) will usually do the trick for replacing the vitamins and minerals you lose due to your intense training.  Right before, during and after your workout you should consider adding a sports drink with a little protein.
4. Glutamine.  Glutamine (CNS Glutamine) is the most abundant amino acid found in your muscle tissues and is found in most protein sources.  Glutamine reduces muscle soreness, fatigue and speeds the recovery of your body by increasing your growth hormone levels, improving the process of converting protein to energy and building your body’s immune system.  Take 5-10g of protein in your post-workout shake and one more similar dose before bed every day.
5. Joint Repair.  If you are experiencing joint and tendon pain, then you may also consider adding in a multi-faceted join formula (CNS Joint Support, Fluid Motion) that will help your tendons rebuild and repair.  Like Glutamine does with muscle fibers, Glucosamine, Chondroitin and MSM are three ingredients your body will use to ease the pain and improve overall joint health.
6. Other optional supplements.  A Pre-Workout Product (Cardio Igniter, NO Xplode etc.) that provides you a energy and endurance boost and perhaps some Creatine for additional strength may help you train after a long day at work.   Essential Fatty Acids (EFA) are your Omega -3, -6, and -9 fats that come from nuts, fish oils, flaxseed and the like.  If you don’t cook with these oils or have them in your diet then you may also consider adding them into your supplement regimen to aid in cardiovascular, joint repair and improve your body’s growth hormone levels.  

 Everything listed so far, can be taken by both men and women, but men in particular as they get over 30, may also want to consider a natural testosterone booster (Fina Flex 1-Alpha, Vita-T, Pure Test).  Testosterone levels decline as men age and if we naturally boost them we will aid our body’s ability to repair it, protect and grow muscle, maintain stamina, strength and energy.Putting the right combination of diet and supplements together for you will help you improve your performance in martial arts as well as re-make your body.  Every day, our Certified Fitness Coaches at 4X Nutrition Center works with our clients to determine the right diet and supplement program to reach their goals for their sport and their body.  We provide free diet and supplement consultations to all FFA members and FFA members also receive a discount in our store every time they shop.  

We are happy to help you too!  Check us out at www.4xnutrition.com

Til next time,

Stace

Five Tips for Recession Supplement Shopping

FIVE TIPS FOR RECESSION SUPPLEMENT SHOPPING

1.Cover The Basics:  Protein and a good Multi-Vitamin are essential for your body and your workouts.  Without these two key items, all of your hard work will suffer.  Beyond these, you should also consider EFAs (Essential Fatty Acids, Omega -3,-6,-9) or Glutamine as part of your Tri-Fecta Stack of products that will focus your precious dollars on the essentials.

2. Don’t Skimp On Protein:  Protein is the key macro-nutrient your body uses to re-build and repair lean muscle tissue.  In tough economic times it may seem wise to downgrade your choice in protein to a low-cost or generic brand to save money.  But remember, it’s cheap for a reason!  Just like you wouldn't buy the package of chicken that is marked down because it’s past the expiration date, buying a cheap protein may mean you are buying lots of fillers or not getting the full label amount of protein per serving. It's OK to splurge on a quality protein like Intek, Myofusion or Pro Complete 40.

3. Using Supplements to Save Money:  The other day a customer came into the store.  I had been recommending a Meal Replacement Bars (MRB) for him for almost a year.  But because meal replacement bars tend to cost a lot, he had declined the recommendation.  Then last week, he came in and bought two boxes of them and explained how he is going to use them to SAVE money.  He currently goes to a deli or restaurant for lunch every business day and spends around $12-$15.  The per serving cost of the MRB he bought is $3.00 (he bought the most expensive one in the store).  He estimates by dropping the restaurant lunch four days a week, he will save between $150 and $200 a month.  The MRB gives him a full compliment of nutrients and vitamins and fills him up.  Plus the extra time at his desk allows him to get ahead at work!

4. But I Really Want the Cool Stuff I Saw in the Muscle Mag:  Pre-workouts, post-workout, pro-hormone, specialized recovery and other cool products are great to have, but they are not essential.  But there is no reason to deny your access, just be smart.  Let us help you assess what type of workouts you are putting your body through and what your goals are and we can help find the best one or two products matched to your goal versus just buying what is “new” or “in all the mags”.  Many times the “hot” product are just basic, simple ingredients re-packaged and plugged with a lot of marketing.  Not to pick on any brand, but take Muscletech’s Leukic Hardcore…good product that runs anywhere from $60.00 to $90.00 depending on the size, but you can substitute a good old fashioned Branch Chain Amino Acid (BCAA) product for it and get the same results for only $20 - $25.  Let our Certified Nutrition Coaches help you figure out if your supplement list has room for these kind of switches.

5. Buy in Bulk:  If you love the pre-workout drinks or bars or your favorite protein powders think VOLUME to save!  We sell all our Ready To Drinks (RTD’S) and bars in single serving or case quantity.  Case quantity buying automatically saves you 15% off the price because we don’t have to break it open, price it and stock it to the various shelves so we pass those savings on to you.  As for protein, think, PER SERVING COST!  Most protein powders are priced to be less per serving the larger container you buy.  You’ll pay more upfront, but save money in the long run.  For example, Intek 5lb is $67.99 (not including your Frequent Buyer Club Credit) and with over 50 servings it costs about $1.30 per serving.  The 2lber costs about $1.42 per serving, that’s a 22% savings!  Also, related to #3 above, that’s $1.30 a serving for the equivalent nutrient value of a 6oz chicken breast…good luck buying a chicken breast at the store (uncooked) or at a restaurant for $1.30.

We hope this helps you save money and feel better about your purchase here at 4X Nutrition Center! Feel free to stop by and speak with one of our certified nutrition staff and let them help you make the most cost effect choice that will still keep you headed toward your goals.

Til next time,

 MIkie

What are Essential Amino Acids???

What are Essential Amino Acids???

An amino acid is considered essential because the body cannot make it from other dietary components. Therefore if one's diet does not contain a full complement of the essential amino acids, a nutritional deficiency exists.

Consuming amino acids in the form of whole-food proteins is preferable to taking them in through supplements, however certain amino acid supplements can offer health and fitness benefits.

During exercise, protein breakdown increases with no rise in protein synthesis. This means that training and competing can be very catabolic times, no matter what type of exercise you do. Fortunately, during the post-exercise period, this muscle catabolism can be slowed as protein synthesis begins to rise.

However, this increase still isn't enough to counter the protein breakdown that's still occurring. The net result of this workout and post workout catabolism is that muscle recovery and improvement (if endurance exercise is your thing) or growth (if strength exercise is your thing) is hampered.
Current reach in dietary supplementation has targeted these catabolic times, attempting to minimize the catabolism and maximize the anabolism (including recovery, improvement, and/or growth). This research has demonstrated that essential amino acids (alone or with carbohydrates) ingested before, during, or after exercise promote huge increases in protein balance.

Essential Amino Acids are basic dietary components that comprise all of the proteins we eat. However, the provision of these amino acids individually (or as part of an easily digestible complete protein like Intek Evolution or Intek Isolate whey protein) can lead to more rapid digestion and absorption and faster recovery.

Choice Nutrition System EAA

Furthermore, 3 of the 9 essential amino acids are the often-discussed branched chain amino acids (BCAA). These amino acids are important to muscle metabolism and may prevent central fatigue.

Strength and endurance athletes will benefit from approximately 6g per 70kg mass of EAA ingested immediately prior to and/or during exercise.
Alternatively, athletes could choose to consume 0.4g/kg of rapidly digesting protein like Syntrax Matrix or whey concentrate/isolate like Elite Gourmet or Myfusion. For further benefit add 0.8g/kg carbohydrate to enhance the recovery effects of these amino acids.

Starting in Septemeber we will be giving away a FREE Essential Amino Acid with any purchase of  3 or more products! A $30 value stop 4x Nutrition today!

Til next time 

Seth

Gaining Muscle Myths and Bulking

TO BULK OR NOT TO BULK THAT IS THE QUESTION......

There are two big mistakes commonly made when trying to put on muscle; one is not eating enough and the other is too much cardio.

If you want to gain muscle you have to eat. Many people claim they eat enough when in fact they don’t because even if you weren’t gaining muscle you would at least be gaining body fat. If neither of those two things is occurring than clearly you aren’t eating enough. Yes, you most likely will gain some body fat when you are trying to put on muscle but that doesn’t mean cut calories to keep body fat low, it doesn’t work like that. To put it simply, in order to gain muscle you have to fuel your body with protein, carbohydrates, fats and get a sufficient amount of calories. To keep from putting on too much fat while you are trying to gain muscle you would want to create a diet that’s about 400-500 calories over maintenance. On average you may gain 0.5-1lb per week. Some of that weight gain will come from muscle and some fat. You can cycle your diet to try to cut some fat between gaining cycles. On training days eat more calories then non training days to help keep the fat down while gaining. Also more calories on training days will help to fuel your workouts. You have to monitor your body. If you aren’t gaining any weight then increase your calories. If you are gaining much more fat than muscle then change your diet.

I mentioned that you need not only protein but carbs and fats too. Don’t get in the mind set that all you need is protein in order to put on muscle. It’s almost impossible to get enough calories through protein alone, unless you want to eat 2-3 pounds of chicken breast per day for you small girls and much more if you’re trying to gain. Also protein isn't a sufficient source of energy. Studies have shown that, once protein requirements are met, more muscle is gained by adding carbs and fat than from just adding in more protein.

For my second point, Cardio!  Diet isn't the only mistake people make. Over doing it with cardio is also a big mistake. I do recommend cardio to just keep a healthy heart. Cardio for about 20 minutes maybe 3 times a week, low intensity is fine. For the guys and girls that burn a ton of calories from weight lifting, some cardio may help to increase appetite and keep some fat off while gaining but again nothing crazy like an hour on the elliptical or stair climber 5 days a week.

There’s a horrible myth that if you starve yourself and do an excessive amount of cardio that you’ll burn fat. Too much cardio will put your body in a catabolic state and burn muscle. Losing muscle leads to loss of strength and slower metabolism.  Too much cardio increases cortisol levels which weakens immune system.

Here at 4x Nutrition we can help you meet your goals by setting you up with a meal plan and also getting you the right supplements if your daily food intake isn't enough to reach your goal. Follow us on Facebook and Instagram.

Til Next time,

Seth