As always when we run across great articles we have to share them with our fitness family. This articles from Journal of Functional Foods talks about Lychee Extract and its affect on targeting fat reduction. Check it out:
For years, debate has raged within the fitness world - and outside of it - over the issue of spot-reduction, or the ability to selectively remove fat from specific parts of one's body. While many believe that it is indeed possible, and end up spending countless hours doing crunches or "toning" exercises for their thighs, arms, waist and any other possible place unsightly fat may be deposited, the theory is far from being universally accepted. In fact, it often seems as though believers of the spot-reduction legend fall into one of two categories: beginners practicing wishful thinking, and those trying to sell a "fat-blasting" product, usually via a late-night infomercial.
On the other side of the debate are the experienced, no-nonsense fitness enthusiasts who argue that just like you can't choose where fat goes when it's gained, you can't choose where it comes from when you lose it. In their eyes, it all comes down to hard work, discipline, and perhaps some macronutrient manipulation. After all, if spot reduction were possible, you'd see many more sets of chiseled abs, some of them on people who are otherwise obese. Sadly, it doesn't seem to work that way.
Or does it? According to new research published in the Journal of Functional Foods, spot-reduction may in fact be possible. But it's not how you might have imagined it - instead of doing exercises to target a specific area of flab, it's a dietary addition that will have the effect. And what is this magic food? Lychee extract.
Lychee extract is derived from a tropical fruit tree, primarily found in China, India, the Philippines, and Madagascar, among other regions. The Lychee plant is part of the soapberry family and produces pinkish-red fruit. But what is most significant is the effect it had in a recent study.
In the study, a group of subjects aged between 24 and 59 were randomly divided into two groups. The first group received a placebo, while the second group received 50mg of a commercially available Lychee extract on a daily basis. The two groups were followed for ten weeks, after which several assessments were performed.
Even in the relatively short period, significant differences arose. The Lychee group lost an impressive 15 percent of abdominal fat as well as about three centimeters in waist circumference. Additionally, there were improvements in insulin resistance, a condition that can lead to obesity and diabetes.
So while there will never be a magic pill, it appears that Lychee extract can provide an extra boost for fat loss in that all important area - the abs.
SOURCE:
1. Nishihira, J., Sato-Ueshima, M., Kitadate, K., Wakame, K., Fujii. H. Amelioration of abdominal obesity by low-molecular-weight polyphenol (Oligonol) from lychee. Journal of Functional Foods, 2009; 10.1016
So there you have it, when your out to get rid of that holiday belly after the holidays come on in and let us help you get some Lychee and get you on your way to that good six pack!
Till next time,
Mikie
Monday, December 19, 2011
Tuesday, December 13, 2011
4X Fitness Challenge
With New Years right around the corner we wanted to get the word out early about our 4X Fitness Challenge! We are so excited for this event that we are starting preregistration now! So take this time to stay motivated over the holidays and keep training, because now you have a place to come and show off your hard work! Have a safe and blessed holiday!
Till next time,
Stace, Mikie and Oliver
Till next time,
Stace, Mikie and Oliver
Wednesday, November 16, 2011
Healthy Holiday Treats
Anyone from the south will tell you that when it comes to the holidays the thing they enjoy just as much as seeing family is all the food!
So I've come up with a fix for how to eat the foods you love and your waist line hates!
I have made a few tweaks to some age old holiday favorites to help your goals AND keep mom from asking why your not eating!
First is my Touch Down Turkey Chili. When the weather dips down there's nothing like a bowl of hot chili to knock out that chill.
INGREDIENTS
10 to 12 dried pasilla chile peppers
4 tablespoons canola oil
1 red bell pepper, diced
1 green bell pepper, diced
1 1/2 jalapeno peppers, minced (remove seeds for less heat)
9 cloves garlic, minced
2 small red onions, diced
3 pounds coarsely ground turkey (thigh and breast meat)
1/3 cup tomato paste
3 cups tomato sauce
1 cup low-sodium chicken broth
1 tablespoon granulated onion
2 teaspoons granulated garlic
3 tablespoons chili powder
2 tablespoons paprika
1 tablespoon ground cumin
2 teaspoons cayenne pepper
salt and black pepper
3 cups canned pinto beans with liquid
3 cups canned kidney beans with liquid
2 cups canned black beans with liquid
Shredded cheddar cheese, for garnish
Saltine crackers, for serving
Rehydrate the pasilla peppers in hot water for 20 to 30 minutes, or until softened; drain. Remove the stems and seeds; dice the peppers.
Warm the oil in a large pot over high heat. Add the pasillas, bell peppers, jalapenos, garlic and onions and cook until caramelized, about 8 minutes. Add the turkey and gently stir, trying not to break up the meat too much; cook until the meat is no longer pink, about 5 minutes.
Add the tomato paste and sauce, stir for 4 minutes, then add the chicken broth. Add the granulated onion and garlic, chili powder, paprika, cumin, cayenne, 2 tablespoons salt and 2 teaspoons black pepper. Stir in the beans and their liquid, lower the heat and cook, uncovered, for at least 1 hour. Garnish with shredded cheddar and serve with saltines.
If too spicy you can always do without the peppers.
Next is my Sho'nuff Stuffin
Extra-virgin olive oil
1 large onion, finely diced
3 ribs celery, finely diced
Kosher salt
3 cloves garlic, smashed and finely diced
1 pound turkey sausage, casing removed, broken up into bite-size chunks
3 Granny Smith organic apples, peeled, cored, and cut into 1-inch dice
1 cup applecider
1/2 bunch sage, leaves finely chopped• 3/4 cup coarsely chopped walnuts
10 cups stale rustic bread, crusts discarded, cut into 1-inch cubes; or fresh bread slices toasted until crispy but no color, cut into 1-inch cubes
2 to 3 cups chicken stock
Coat a large saute pan, over medium heat, with olive oil and add the onions and celery. Season with salt and cook until the veggies start to become soft and are very aromatic. Add the garlic and cook for another 1 to 2 minutes. Add the sausage and cook until the sausage browns. Stir in the apples and apple cider and cook until the apples start to soften, about 3 to 4 minutes. Sprinkle in the sage leaves and the walnuts and turn off the heat.
Preheat the oven to 350 degrees F.
Add the diced bread and toss together. Pour in the chicken stock and knead with your hands until the bread is very moist, actually wet. Taste to check for seasoning and season with salt, if needed, (it does). Transfer to a large deep ovenproof dish (roughly 9 by 11 inches) and bake until it is hot all the way through and crusty on top.
Remove from the oven and serve.
Lastly my personal favorite it my Tummy Friendly Protein Pumpkin Pie
1 (8-ounce) package cream cheese, softened
2 cups canned pumpkin, mashed
1 cup sugar
1/4 teaspoon salt
1 egg plus 2 egg yolks, slightly beaten
1 1/2 cup half-and-half
1/4 cup (1/2 stick) melted butter
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger, optional
1 piece pre-made pie dough
Whipped cream, for topping
1 Scoop Intek vanilla protein powder
Preheat the oven to 350 degrees F.
Place 1 piece of pre-made pie dough down into a (9-inch) pie pan and press down along the bottom and all sides. Pinch and crimp the edges together to make a pretty pattern. Put the pie shell back into the freezer for 1 hour to firm up. Fit a piece of aluminum foil to cover the inside of the shell completely. Fill the shell up to the edges with pie weights or dried beans (about 2 pounds) and place it in the oven. Bake for 10 minutes, remove the foil and pie weights and bake for another 10 minutes or until the crust is dried out and beginning to color.
For the filling, in a large mixing bowl, beat the cream cheese with a hand mixer. Add the pumpkin and beat until combined. Add scoop protein Add the sugar and salt, and beat until combined. Add the eggs mixed with the yolks, half-and-half, and melted butter, and beat until combined. Finally, add the vanilla, cinnamon, and ginger, if using, and beat until incorporated.
Pour the filling into the warm prepared pie crust and bake for 50 minutes, or until the center is set. Place the pie on a wire rack and cool to room temperature. Cut into slices and top each piece with a generous amount of whipped cream.
So there you have it, your holiday fixes for all your favorite treats. And when in doubt if you want to go back for seconds remember to go toward the meats and veggies and less toward the sugary goodness.
Till next time have a great holiday!
Mikie
So I've come up with a fix for how to eat the foods you love and your waist line hates!
I have made a few tweaks to some age old holiday favorites to help your goals AND keep mom from asking why your not eating!
First is my Touch Down Turkey Chili. When the weather dips down there's nothing like a bowl of hot chili to knock out that chill.
INGREDIENTS
10 to 12 dried pasilla chile peppers
4 tablespoons canola oil
1 red bell pepper, diced
1 green bell pepper, diced
1 1/2 jalapeno peppers, minced (remove seeds for less heat)
9 cloves garlic, minced
2 small red onions, diced
3 pounds coarsely ground turkey (thigh and breast meat)
1/3 cup tomato paste
3 cups tomato sauce
1 cup low-sodium chicken broth
1 tablespoon granulated onion
2 teaspoons granulated garlic
3 tablespoons chili powder
2 tablespoons paprika
1 tablespoon ground cumin
2 teaspoons cayenne pepper
salt and black pepper
3 cups canned pinto beans with liquid
3 cups canned kidney beans with liquid
2 cups canned black beans with liquid
Shredded cheddar cheese, for garnish
Saltine crackers, for serving
Rehydrate the pasilla peppers in hot water for 20 to 30 minutes, or until softened; drain. Remove the stems and seeds; dice the peppers.
Warm the oil in a large pot over high heat. Add the pasillas, bell peppers, jalapenos, garlic and onions and cook until caramelized, about 8 minutes. Add the turkey and gently stir, trying not to break up the meat too much; cook until the meat is no longer pink, about 5 minutes.
Add the tomato paste and sauce, stir for 4 minutes, then add the chicken broth. Add the granulated onion and garlic, chili powder, paprika, cumin, cayenne, 2 tablespoons salt and 2 teaspoons black pepper. Stir in the beans and their liquid, lower the heat and cook, uncovered, for at least 1 hour. Garnish with shredded cheddar and serve with saltines.
If too spicy you can always do without the peppers.
Next is my Sho'nuff Stuffin
Extra-virgin olive oil
1 large onion, finely diced
3 ribs celery, finely diced
Kosher salt
3 cloves garlic, smashed and finely diced
1 pound turkey sausage, casing removed, broken up into bite-size chunks
3 Granny Smith organic apples, peeled, cored, and cut into 1-inch dice
1 cup applecider
1/2 bunch sage, leaves finely chopped• 3/4 cup coarsely chopped walnuts
10 cups stale rustic bread, crusts discarded, cut into 1-inch cubes; or fresh bread slices toasted until crispy but no color, cut into 1-inch cubes
2 to 3 cups chicken stock
Coat a large saute pan, over medium heat, with olive oil and add the onions and celery. Season with salt and cook until the veggies start to become soft and are very aromatic. Add the garlic and cook for another 1 to 2 minutes. Add the sausage and cook until the sausage browns. Stir in the apples and apple cider and cook until the apples start to soften, about 3 to 4 minutes. Sprinkle in the sage leaves and the walnuts and turn off the heat.
Preheat the oven to 350 degrees F.
Add the diced bread and toss together. Pour in the chicken stock and knead with your hands until the bread is very moist, actually wet. Taste to check for seasoning and season with salt, if needed, (it does). Transfer to a large deep ovenproof dish (roughly 9 by 11 inches) and bake until it is hot all the way through and crusty on top.
Remove from the oven and serve.
Lastly my personal favorite it my Tummy Friendly Protein Pumpkin Pie
1 (8-ounce) package cream cheese, softened
2 cups canned pumpkin, mashed
1 cup sugar
1/4 teaspoon salt
1 egg plus 2 egg yolks, slightly beaten
1 1/2 cup half-and-half
1/4 cup (1/2 stick) melted butter
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger, optional
1 piece pre-made pie dough
Whipped cream, for topping
1 Scoop Intek vanilla protein powder
Preheat the oven to 350 degrees F.
Place 1 piece of pre-made pie dough down into a (9-inch) pie pan and press down along the bottom and all sides. Pinch and crimp the edges together to make a pretty pattern. Put the pie shell back into the freezer for 1 hour to firm up. Fit a piece of aluminum foil to cover the inside of the shell completely. Fill the shell up to the edges with pie weights or dried beans (about 2 pounds) and place it in the oven. Bake for 10 minutes, remove the foil and pie weights and bake for another 10 minutes or until the crust is dried out and beginning to color.
For the filling, in a large mixing bowl, beat the cream cheese with a hand mixer. Add the pumpkin and beat until combined. Add scoop protein Add the sugar and salt, and beat until combined. Add the eggs mixed with the yolks, half-and-half, and melted butter, and beat until combined. Finally, add the vanilla, cinnamon, and ginger, if using, and beat until incorporated.
Pour the filling into the warm prepared pie crust and bake for 50 minutes, or until the center is set. Place the pie on a wire rack and cool to room temperature. Cut into slices and top each piece with a generous amount of whipped cream.
So there you have it, your holiday fixes for all your favorite treats. And when in doubt if you want to go back for seconds remember to go toward the meats and veggies and less toward the sugary goodness.
Till next time have a great holiday!
Mikie
Saturday, October 22, 2011
Little Known Supplements for Regulating Blood Glucose Levels
Little Known Supplements for Regulating Blood Glucose Levels
Regulating blood sugar (glucose) levels helps with many important functions in the body including reducing cravings, limiting exposure to diabetic conversion, improving anti-oxidant absorption and effectiveness, proper regulation of energy and metabolizing sugar into energy instead of storing it as fat to name a few. Here a few little known supplement choices that can help you with this battle:
1. Wild Bitter Melon, sometimes called Glycostat. Helps regulate blood sugar levels and is found naturally in many green melon plants.
2. Banaba Extract & Eucalyptus are herbal extracts that help metabolize glucose into energy for better utilization of blood sugar for energy consumption instead of processing into fat stores.
3. Alpha Lipoic Acid (ALA). Normally known as a great anti-oxidant by itself, ALA helps balance blood sugar through self-regulation in times of low energy needs and improves facilitation into energy in times of need in addition to helping as a great anti-oxidant to prevent many other ailments caused by free radicals like over training, sun exposure, air pollution and smoke.
4. Resveratrol. Another great anti-oxidant that also protects cardio-vascular function by inhibiting LDL oxidation and provides nitric oxide and support healthy capillaries.
Other Vitamins like E, C and the B’s along with Biotin and minerals like Magnesium and Selenium and Chromium help in this overall goal too!
At the store we have an amazing product called Glucose Optimizer from Jarrow Formulas that includes all of these ingredients in one formula in the best dosage and great delivery mechanism without any yeast, gluten or other allergins. Check it out today!
Regulating blood sugar (glucose) levels helps with many important functions in the body including reducing cravings, limiting exposure to diabetic conversion, improving anti-oxidant absorption and effectiveness, proper regulation of energy and metabolizing sugar into energy instead of storing it as fat to name a few. Here a few little known supplement choices that can help you with this battle:
1. Wild Bitter Melon, sometimes called Glycostat. Helps regulate blood sugar levels and is found naturally in many green melon plants.
2. Banaba Extract & Eucalyptus are herbal extracts that help metabolize glucose into energy for better utilization of blood sugar for energy consumption instead of processing into fat stores.
3. Alpha Lipoic Acid (ALA). Normally known as a great anti-oxidant by itself, ALA helps balance blood sugar through self-regulation in times of low energy needs and improves facilitation into energy in times of need in addition to helping as a great anti-oxidant to prevent many other ailments caused by free radicals like over training, sun exposure, air pollution and smoke.
4. Resveratrol. Another great anti-oxidant that also protects cardio-vascular function by inhibiting LDL oxidation and provides nitric oxide and support healthy capillaries.
Other Vitamins like E, C and the B’s along with Biotin and minerals like Magnesium and Selenium and Chromium help in this overall goal too!
At the store we have an amazing product called Glucose Optimizer from Jarrow Formulas that includes all of these ingredients in one formula in the best dosage and great delivery mechanism without any yeast, gluten or other allergins. Check it out today!
Friday, October 7, 2011
Anabolics 101: To stack or not to stack??
We constantly have folks come in and check out one of our natural anabolic products and expect 22lbs of muscle gain in just three week but the reality is those type of results in that amount of time with just ONE product is not possible.
Here's the example I use, imagine you go to the guy in the gym that sells "juice" and get one thing to get you big, one to get you cut and one to make you strong. He would call it a cycle and you would expect to be injecting something for 8 to 12 weeks to get the best results.
Now why would one think something in our store, sold OVER THE COUNTER that's not illegal would work any better by itself in 1/3 the time always amazes me.
So my point is that you CAN gain and keep your results with over the counter anabolics that are safe and legal when stacked correctly. Today I'll explain why you should stack and give you some of my favorites we have at the store for men and even include some information for ladies.
Stacking products gives you the benefits of being on a steroid cycle with out the dangerous sides effects. So no moodiness, no breakouts and you don't notice the drop in sexual function that you can experience when on steroid cycles. You don't have to do painful injections and your gains are natural so your body is not placed under overwhelming stress.
The really good news, a natural anabolic stack will cost you less! You can expect to spend close to $600 on a full stack from the shady dude. With a safer over the counter stack from 4X you can get nutritional advice, help with workouts and the information you need to really achive great result and KEEP them after you cycle is over for less then $250! That's a saving of $350 for safer results!
In a stack you normally want products that would give you good result by their selves but great results when stacked together and are complementary. The purpose of stacking is to give your body all the tools it needs to achieve the goal you have set by attacking the problem from more then one side. So if you want the big shredded look then a natural test booster (Testopro, Viridex Xt ect) with a good hardening agent (Solid, Stoked ect) would be great for you.
Now that we know why stacking is important I'll explain what to stack and give you some of our favorites here at 4X. Note that all of these stacks can be expanded on per our recommendation depending on the rate at which you want to reach your goals.
Hercules Stack: Virdiex XT and A50 - With this stack you can expect increases in stamina, endurance, lean muscle and a heightened sense of well being. Along with a dense shredded look that any mere mortal would love to have!
Ares Stack: Testopro and Stoked - In this stack you can see gains in mass and strength, increased virility, maximum recovery, restored youth and improved stamina. The weights will run in fear from anyone on this stack!
Zeus Stack: Pure IGF and Testopro - On this stack you can get unparalleled gains in mass, supercharged strength gains, tissue repair and bone density. Anti-ageing and even immune support. This stack is for anyone who wants to move mountains with the bare hands!
Ladies I didn't forget about you even the female fitness minded individual can benefit from stacking!
Athena Stack: A50 and HGH Pro - With the anavar mimic A50 you can expect to lean, tighten and tone while adding great lean muscle and strength. The HGH pro will allow for amazing recovery, decreased prolactin, clear up the skin and leave you with that goddess body you have always wanted!
There are hundreds of other way to do stacks to get to any number of goals. Stop by today and let us make a legend out of you!
Till next time,
Mikie
Certified Sports Nutrition Specialist
Here's the example I use, imagine you go to the guy in the gym that sells "juice" and get one thing to get you big, one to get you cut and one to make you strong. He would call it a cycle and you would expect to be injecting something for 8 to 12 weeks to get the best results.
Now why would one think something in our store, sold OVER THE COUNTER that's not illegal would work any better by itself in 1/3 the time always amazes me.
So my point is that you CAN gain and keep your results with over the counter anabolics that are safe and legal when stacked correctly. Today I'll explain why you should stack and give you some of my favorites we have at the store for men and even include some information for ladies.
Stacking products gives you the benefits of being on a steroid cycle with out the dangerous sides effects. So no moodiness, no breakouts and you don't notice the drop in sexual function that you can experience when on steroid cycles. You don't have to do painful injections and your gains are natural so your body is not placed under overwhelming stress.
The really good news, a natural anabolic stack will cost you less! You can expect to spend close to $600 on a full stack from the shady dude. With a safer over the counter stack from 4X you can get nutritional advice, help with workouts and the information you need to really achive great result and KEEP them after you cycle is over for less then $250! That's a saving of $350 for safer results!
In a stack you normally want products that would give you good result by their selves but great results when stacked together and are complementary. The purpose of stacking is to give your body all the tools it needs to achieve the goal you have set by attacking the problem from more then one side. So if you want the big shredded look then a natural test booster (Testopro, Viridex Xt ect) with a good hardening agent (Solid, Stoked ect) would be great for you.
Now that we know why stacking is important I'll explain what to stack and give you some of our favorites here at 4X. Note that all of these stacks can be expanded on per our recommendation depending on the rate at which you want to reach your goals.
Hercules Stack: Virdiex XT and A50 - With this stack you can expect increases in stamina, endurance, lean muscle and a heightened sense of well being. Along with a dense shredded look that any mere mortal would love to have!
Ares Stack: Testopro and Stoked - In this stack you can see gains in mass and strength, increased virility, maximum recovery, restored youth and improved stamina. The weights will run in fear from anyone on this stack!
Zeus Stack: Pure IGF and Testopro - On this stack you can get unparalleled gains in mass, supercharged strength gains, tissue repair and bone density. Anti-ageing and even immune support. This stack is for anyone who wants to move mountains with the bare hands!
Ladies I didn't forget about you even the female fitness minded individual can benefit from stacking!
Athena Stack: A50 and HGH Pro - With the anavar mimic A50 you can expect to lean, tighten and tone while adding great lean muscle and strength. The HGH pro will allow for amazing recovery, decreased prolactin, clear up the skin and leave you with that goddess body you have always wanted!
There are hundreds of other way to do stacks to get to any number of goals. Stop by today and let us make a legend out of you!
Till next time,
Mikie
Certified Sports Nutrition Specialist
Sunday, September 25, 2011
Before and After
Before and After
In recent years, pre-workout products have become a staple in many supplement regimens, and their post-workout counterparts are rising in popularity. Unfortunately, there is still widespread ignorance about nutritional needs before and after workouts. An understanding of the principles behind good nutritional rules of thumb for this crucial part of the day is vital for effective sports nutrition.
Before You Train
First off, it’s important to ingest a small amount of carbohydrates(around 30g) and protein(around 15g), 15-30 minutes before you get to the gym. This moderate intake of nutrients protects your body from catabolism during training, and also provides energy and improves endurance.
Most people who work out on a regular basis train either first thing in the morning or in the early evening after work. Many of the early risers suffer from the misconception that training on an empty stomach is the best way to burn fat. A frequent response to the criticism of this practice is that the athlete is “only doing cardio”. Regardless of what type of exercise you are doing, training on an empty stomach does not improve your ability to burn fat. In fact, without energy supplies from dietary sources, your body is most likely to metabolize its own lean tissues for fuel before fat stores. By eating a small amount of food before your workout, you provide a barrier to this cannibalistic, catabolic effect. If you lose muscle, your metabolic rate lowers, which actually makes it HARDER for you to burn fat!
So why not eat a large meal before you train? Well, this is definitely a time where you can have too much of a good thing. Consuming a large meal and training can lead to indigestion and discomfort, but it also is counterproductive. When you eat a large meal, blood flow is directed to your gastrointestinal tract to aid digestion, and the level of sugar in your blood spikes. The crash from that spike can make you sluggish, and the decreased blood flow can make you feel week. Good luck getting a decent pump with a stomach full of chicken and rice!
There is no excuse for avoiding pre-workout nutrition, since the portion is small, and since there are a multitude of highly convenient ways to get the necessary nutrients. In terms of whole foods, instant oatmeal, whole-grain toast, bananas and apples are great way to get a quick dose of carbohydrates. Yogurt, milk, cottage cheese, and eggs are simple sources of protein. If you’re lactose-intolerant, try soy or almond milk instead. If you want something quicker, a predigested amino protein like AminoRip does the job in two little spoonfuls, or reach for a protein/energy bar with the right macro profile like a 2:1.
Not only will you be preventing muscle loss, but you’ll feel more energetic and will have more stamina and strength. Snack smart before you train!
After You Train
When you’ve finished training, you are at your most critical nutritional period of the day. Your body, having exerted itself well above its usual rate of activity, is harvesting all available fuel ravenously. Once again, the specter of catabolism rears its ugly head. Additionally, your blood sugar is at its very lowest, and without enough of it, muscle synthesis is impossible. This means you need food, you need it fast, and you need plenty of it. The good news is that the post-workout meal is the meal where you have the most leeway on your fat intake and on the glycemic index of your carbohydrates out of the WHOLE DAY.
Important: protein after your workout is only PART of the solution. If you are concerned with building muscle, or even with maintaining what you have, you MUST EAT CARBOHYDRATES AFTER YOUR WORKOUT. Why am I shouting? BECAUSE IT’S IMPORTANT! Without getting too deep into the science of nitrogen levels and anabolism and catabolism, let me just reiterate: you need some kind of sugar in your system right after you train, so the protein you eat can be synthesized into muscle tissue.
So the question becomes, what kind of carbs and protein do you need post-workout? This depends on a couple of factors, most importantly, how long until your next meal, and what you’re having at your next meal. If your gym is a 30 minute drive from your home, and you plan on a big meal of meats, complex carbs and vegetables when you arrive, a small meal similar to your pre-workout intake will suffice. Whether that is a small whey isolate shake (quick digesting protein), a protein bar, or amino supplement, is relatively unimportant. However, the carbohydrates you have after your workout should be simpler than the ones you get at most meal times. A speedy intake of quick-absorbing carbohydrates(30-60g, depending on individual needs) immediately following training will prepare your system to build muscle. Fruit, fruit juices, and sports drinks like Gatorade and Powerade are excellent ways to get your blood sugar where it needs to be post-workout. You can also use carbohydrate powders such as Maltodextrin or blends like Carb Matrix from Optimum Health.
What about people who are ready for a big meal right after training? Unlike pre-workout, post-workout is your time to indulge. A big chicken burrito with beans and rice, a bowl of pasta and turkey meatballs with plenty of Parmesan, whatever strikes your fancy. As always, fried foods and large amounts of saturated fat should be avoided, and huge portions are not ideal for consistent digestion, but some whole-fat dairy and low-glycemic carbs like pasta and white rice are totally A-OK at this time of day.
So next time you’re reaching for your pump-enhancing energy booster or your post-workout creatine loader, remember the thing that most people forget: GOOD FOOD!
In recent years, pre-workout products have become a staple in many supplement regimens, and their post-workout counterparts are rising in popularity. Unfortunately, there is still widespread ignorance about nutritional needs before and after workouts. An understanding of the principles behind good nutritional rules of thumb for this crucial part of the day is vital for effective sports nutrition.
Before You Train
First off, it’s important to ingest a small amount of carbohydrates(around 30g) and protein(around 15g), 15-30 minutes before you get to the gym. This moderate intake of nutrients protects your body from catabolism during training, and also provides energy and improves endurance.
Most people who work out on a regular basis train either first thing in the morning or in the early evening after work. Many of the early risers suffer from the misconception that training on an empty stomach is the best way to burn fat. A frequent response to the criticism of this practice is that the athlete is “only doing cardio”. Regardless of what type of exercise you are doing, training on an empty stomach does not improve your ability to burn fat. In fact, without energy supplies from dietary sources, your body is most likely to metabolize its own lean tissues for fuel before fat stores. By eating a small amount of food before your workout, you provide a barrier to this cannibalistic, catabolic effect. If you lose muscle, your metabolic rate lowers, which actually makes it HARDER for you to burn fat!
So why not eat a large meal before you train? Well, this is definitely a time where you can have too much of a good thing. Consuming a large meal and training can lead to indigestion and discomfort, but it also is counterproductive. When you eat a large meal, blood flow is directed to your gastrointestinal tract to aid digestion, and the level of sugar in your blood spikes. The crash from that spike can make you sluggish, and the decreased blood flow can make you feel week. Good luck getting a decent pump with a stomach full of chicken and rice!
There is no excuse for avoiding pre-workout nutrition, since the portion is small, and since there are a multitude of highly convenient ways to get the necessary nutrients. In terms of whole foods, instant oatmeal, whole-grain toast, bananas and apples are great way to get a quick dose of carbohydrates. Yogurt, milk, cottage cheese, and eggs are simple sources of protein. If you’re lactose-intolerant, try soy or almond milk instead. If you want something quicker, a predigested amino protein like AminoRip does the job in two little spoonfuls, or reach for a protein/energy bar with the right macro profile like a 2:1.
Not only will you be preventing muscle loss, but you’ll feel more energetic and will have more stamina and strength. Snack smart before you train!
After You Train
When you’ve finished training, you are at your most critical nutritional period of the day. Your body, having exerted itself well above its usual rate of activity, is harvesting all available fuel ravenously. Once again, the specter of catabolism rears its ugly head. Additionally, your blood sugar is at its very lowest, and without enough of it, muscle synthesis is impossible. This means you need food, you need it fast, and you need plenty of it. The good news is that the post-workout meal is the meal where you have the most leeway on your fat intake and on the glycemic index of your carbohydrates out of the WHOLE DAY.
Important: protein after your workout is only PART of the solution. If you are concerned with building muscle, or even with maintaining what you have, you MUST EAT CARBOHYDRATES AFTER YOUR WORKOUT. Why am I shouting? BECAUSE IT’S IMPORTANT! Without getting too deep into the science of nitrogen levels and anabolism and catabolism, let me just reiterate: you need some kind of sugar in your system right after you train, so the protein you eat can be synthesized into muscle tissue.
So the question becomes, what kind of carbs and protein do you need post-workout? This depends on a couple of factors, most importantly, how long until your next meal, and what you’re having at your next meal. If your gym is a 30 minute drive from your home, and you plan on a big meal of meats, complex carbs and vegetables when you arrive, a small meal similar to your pre-workout intake will suffice. Whether that is a small whey isolate shake (quick digesting protein), a protein bar, or amino supplement, is relatively unimportant. However, the carbohydrates you have after your workout should be simpler than the ones you get at most meal times. A speedy intake of quick-absorbing carbohydrates(30-60g, depending on individual needs) immediately following training will prepare your system to build muscle. Fruit, fruit juices, and sports drinks like Gatorade and Powerade are excellent ways to get your blood sugar where it needs to be post-workout. You can also use carbohydrate powders such as Maltodextrin or blends like Carb Matrix from Optimum Health.
What about people who are ready for a big meal right after training? Unlike pre-workout, post-workout is your time to indulge. A big chicken burrito with beans and rice, a bowl of pasta and turkey meatballs with plenty of Parmesan, whatever strikes your fancy. As always, fried foods and large amounts of saturated fat should be avoided, and huge portions are not ideal for consistent digestion, but some whole-fat dairy and low-glycemic carbs like pasta and white rice are totally A-OK at this time of day.
So next time you’re reaching for your pump-enhancing energy booster or your post-workout creatine loader, remember the thing that most people forget: GOOD FOOD!
Saturday, September 3, 2011
I Can't Believe It's Protein!!
This week in our ongoing protein series, we're taking a look at protein snacks. Bars and shakes have been around for decades, and are great ways to keep your nutritional intake primed. But sometimes, you want a little variety in your life, and the same old thing just won't do. Luckily, protein is now becoming available in increasingly ingenious forms, for instance:
Power Butter: this protein-rich peanut butter boasts a horde of additional nutritional benefits, including 6 grams of fiber, 7.5 grams of Omega-3s, with no trans fat or cholesterol, not to mention a whopping 24 grams of protein per serving. This butter turns your late-night snack into a meal!
Power Pak Pudding: this delicious ready-to-eat pudding from MHP packs 30 grams of quality protein into a single serving, as a great supplement to your packed lunch or for that mid-afternoon snack. At a low 190 calories with only 9 grams of carbohydrates, it's a great dessert option for anyone trying to lose weight or lean up!
Protein Snack: Pure Protein, a longtime standby in the world of shakes and bars has given a decidedly unprecedented snack option for protein seekers: JELLO! These little cups of fruit flavored gelatin are also low-calorie (just 100) and supply 23 grams of highly digestible protein. Great for a snack, and refreshing right out of the fridge!
Are you ready to try something new? Come in and see us at 4X and let us show you what we've got! Have a great Labor Day weekend!
Until next time-
Whit
Subscribe to:
Posts (Atom)