5 Ways Yoga Can Help Boost Athletic Performance

 This is a great article from Brook Robert of Muscle & Fitness we just had to share! Check it out!

Ahh, yoga. Crunchy, serene, woo-woo yoga. But we've got news for you: It’s not just for hippies or girls in yoga pants anymore – just ask the Seattle Seahawks. If you think yoga is a waste of your precious lifting time, think again. Developing a steady practice can actually help you get stronger.

The dirty truth of the matter is that putting your body through any repetitive movement (even weightlifting) will eventually create muscular imbalances and lead to injury. So hard-chargers take note: Incorporating yoga into your existing routine might be exactly what your body needs in order to improve.

Here are five ways yoga can benefit even the most muscular among us.

1. Increased Power

Flexibility keeps muscles and joints safe. Chances are, if you've just been using the same muscles for repetitive movements, they’re going to be pretty tight. Top-flight bodybuilders and dedicated weekend warriors alike love a good massage for this reason. Maybe you've even noticed a one rep max plateau, or a speed block. If a muscle is so tight that injury is imminent, your body will start to recruit other muscles to help out with certain moves. And if those muscles are under trained, you’re looking at a torn muscle and -gasp- down time. Elastic muscles and supple joints move more efficiently, recover more quickly and continue doing their jobs. Increasing your flexibility will also increase range of motion, which means an increased power output due to greater muscle recruitment, and more efficient movements.

2. Better Muscle Function

Yoga is a lot of things but it is basically all about breath and movement, movement and breath. To fully be present and to full articulate each posture in yoga, a strong, focused breath is essential. Doesn't hurt that it tames busy brain or helps take the edge off your pre-workout drink. Getting in touch with your breath can help establish better breathing patterns and access parts of your respiratory system that you didn't even know you could control. Get ready for more efficient oxygen intake, more complete exhalation, and better muscle function. Hello, gains. Goodbye muscle fatigue, symptoms of asthma, ragged breathing, and side stitches. Just like you wouldn't restrict precious nutrients and protein from your muscles, you should also be feeding your muscles with more delicious blood flow and oxygen. This is also certain to develop positive respiratory habits that you can carry into the rest of your training endeavors.

3. Mental Toughness

One of the biggest benefits of yoga is its emphasis on the connection between body and mind. Whether through meditation, or through the holding a headstand for an extended period of time, your mental toughness and focus are likely to improve. This might be the hardest benefit to achieve but once you begin to get your head in the game the benefits are almost unlimited.

4. Control   

“Pull your belly button to your spine,” “feel your lungs expanding,” “roll down your spine, one vertebrae at a time,” are all common phrases in yoga classes. It’s this constant cuing to pay attention to the smallest of sensations that helps build the neurological connections between our brains and our muscles (See No. 3). Yoga builds body awareness, and this can help you analyze your form during your workout to both optimize your lifting techniques, and help prevent compensation based injury. Again, this carries over into your normal cadre of sets-and-reps: the better you are able to “connect” mind and muscle, the more focused (read: efficient) each rep will be. Tough to think about the burn when you’re laser-focused on the effort.

5. Active Recovery and Muscle Repair

Active recovery typically means a light workout on an off day. These low-key days are a perfect way to slide yoga seamlessly into your schedule. Using specifically yoga as a form of active recovery can actually repair muscle fibers more quickly than other common forms, as the combination of stretching and relaxing muscles encourages blood flow to broken down muscle tissues. Do yoga, lift again sooner.

If you think yoga is just for slim, prissy girls with hot yoga pants on, think again. A great many of you out there likely have at least some familiarity with yoga through your TV-ordered set of P90X DVDs. Through yoga, you learn to control your body and your mind. And when it comes to building a stronger, leaner, more functional physique, that control can truly provide next-level results. 

Along with yoga a good nutritional diet will help keep your body balanced and ready for the next workout. Come see one of our certified nutrition specialist and let them help you balance out your diet!

Til next time,

Mikie

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

Choice Protein - Cinnamon Oatmeal

Our friends at Choice Nutrition Systems give us a great recipe to try with their Choice Blend Cinnimon Bun flavored protein!

A lot of healthy eaters make Oatmeal a staple of their diet regimen.  For me personally, I love oatmeal but find it filling, especially when I have to supplement it with eggs or egg whites in order to get the protein I need at each meal.  Here is an easy solution that won’t make you feel like you are eating the entire farm every breakfast.

Make your oatmeal as directed by the oatmeal manufacturer.  We will borrow Quaker Old Fashioned Oats recipe here as an example.

          +  

½ Cup Dry Quaker Old Fashioned Oats

(We prefer the old fashioned whole rolled oats versus the over processed instant.  Whole oats give you more usable energy and cause a higher thermic effect for the food to burn more effective calories)

1 and ¼ Cup Water or we prefer Almond Milk (Vanilla or Regular, but always unsweetened)

1 ½ Scoops of Choice Blend Cinnamon Bun Protein Powder

Dash of salt (optional)

Bring the milk or water to a boil (or microwave till hot).  In a separate pan, mix the dry oats with the protein powder. 

Stir the dry mixture into the hot liquid until it is the consistency you like.  Usually takes at least 4-5 minutes on the heat to cook the oats or approximately 2 minutes in the microwave.  Let stand and cool a bit before eating and add additional milk or water after if you are wanting a little less thickness.

Enjoy!

Here is the nutrient profile of your Choice Cinnamon Oatmeal (made with water):

380 Calories; 32grams Carbohydrates; 5grams of Fat (Zero Saturated); 45grams of Protein; 70mg Sodium

This is a perfect macro-nutrient ratio to start your day!

Stop by today and try a sample of their awesome Cinnamon Bun flavor or ANY of the awesome protein flavors they have!

Til - Next time!

Mikie

9 ways to detox naturally in the New Year

Jeff Behar, MS, MBA President at MyBestHealthPortal.net Top Contributorgive us a run down of the best way to detox for the new year that's safe and effective check it out.

It’s the New Year, which means everyone’s talking about “cleansing” and “detoxing” after a bit of holiday binging. But the truth is, your body detoxes just fine on its own: Your liver, lungs, kidneys, skin, and digestive track are programmed by Mother Nature to keep your body clean 24/7.

But you can give your body’s natural detoxing powers a boost with these nine easy tips. 

1. Stay hydrated with water. Water is part of every metabolic process in the body, and adequate water intake also helps keep the balance of body salts normal. Natural thirst should always be addressed. And remember that fruits and vegetables are almost all water, so 5-7 servings can boost your natural water intake. And the best way to tell if your water intake is adequate is to check the color of your urine. Pale yellow is the goal. If it’s any darker than that, drink a glass of water or two.

2. Limit caffeine – but there’s no need to eliminate it. Caffeine can be a boost for mental focus and energy, if limited to less than 300 milligrams per day. A large mug of coffee has about 150 milligrams of caffeine, so that’s about two servings a day. A mug of tea is around 50 milligrams, so that’s about six servings. When it comes to caffeine, the less often it is consumed, the more of a positive biological effect you can expect. 

3. Extra credit: Avoid alcohol -- even red wine. (it.

4. Skip sugar – and low-calorie sweeteners. You want to ground zero your sweet taste buds with more limited intake of sweet of all kinds. Cut out sugary drinks, snacks, and treats, and you’ll be surprised how fruit will satisfy your sweet tooth. And taking a break from all low-calorie sweeteners helps you learn to tamp down your perception of sweetness.

5. Eliminate processed and prepared foods. As a general rule, don’t consume things that come in cans, boxes, bags or jars. Bonus points: Don’t eat in restaurants, either. Many restaurant foods may look healthy, but the food may have been prepared in unhealthy oils, or they may be drenched in a creamy sauce. Cutting out processed foods is the quickest and easiest way to limit excess (and often hidden) sugars, fats, and calories. 

6. Break a sweat. Skin is the body’s largest organ, and sweating helps you eliminate excess body salts and other metabolites of body processes. Breaking a sweat every day is a good way to support your body’s healthy elimination of metabolic breakdown products.

7. Eat fiber. There are so many myths associated with “cleansing” the digestive tract, but your digestive tract actually wants to be stimulated, especially with fiber. Think of this as exercise for your gut. Fiber revs up your digestive tract -- it’s like nature’s Roto-Rooter. But stick to fiber that’s found in nature -- fruits, veggies and whole grains -- and skip the bulked-up processed products that claim to contain 50 percent of your daily fiber needs or more in ONE serving. Stick with nature’s fiber content, which is about 3-4 grams a serving, about 15-20 percent percent of your daily requirement.

8. Get some sleep. Aim for seven to nine hours every night. Adequate sleep supports and maintains a healthy brain. Recent studies continue to support the connection between amount of sleep and cognitive function.

9. Change your response to stress. While eliminating stress is not realistic, changing how your respond to daily stressors goes a long way to boosting a healthy body.

Also, stop by 4x Nutrition Center adn speak with one of our certified nutrition specialist about other way to detox and get your body ready for the new year!

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

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

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