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!
Saturday, October 22, 2011
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
Monday, August 29, 2011
Alternative Protein Sources
Anyone who has supplemented their protein intake is familiar with the classic sources: Whey, Egg, Soy and Casein. But for vegetarians, vegans, and other individuals with dietary restrictions such as gluten allergies and dairy sensitivity, these sources can be problematic.
The good news is that in addition to the old standbys, there are now some alternative sources of protein with great bioavailability and complete amino profiles that will fit these more specifically focused types of diets!
Brown Rice Protein is a highly digestible, gluten-free, hypoallergenic, vegan protein source with a complete amino acid profile. It contains no soy, and the Jarrow brand we carry at 4X is made from organic, non-GMO(not genetically modified) whole brown rice. This is a great option for almost any diet in need of protein supplementation, and is cost effective as well- our one-pound canister contains 28 12-gram servings for only $16.99.
Goat Milk Protein is a dairy protein with a complete amino profile, and is made from goat milk, which has been a traditional alternative to cow’s milk for individuals with dairy sensitivity. The Jarrow brand is partially fermented with probiotics to improve digestibility, and is sourced entirely from the milk of free-range, pasture-fed goats. A single tablespoon contains a whopping 12 grams of complete protein!
Hemp protein is another great option for vegans in search of protein supplements. It is highly versatile, not simply for shakes, but can be used in cooking, where it can be added to soups and salads, as well as baking, where it can be substituted for up to 25% of the given measurement of flour! Hemp protein has some additional nutritional benefits as well: the Jarrow brand’s serving yields 6 grams of fiber and 2 grams of Omega-6 fatty acids in addition to 15 grams of complete protein, and is made entirely from certified organic hemp.
Next time you’re looking for a new kind of protein, come see us at 4X Nutrition, and let us help you find the best source for your specific dietary needs!
The good news is that in addition to the old standbys, there are now some alternative sources of protein with great bioavailability and complete amino profiles that will fit these more specifically focused types of diets!
Brown Rice Protein is a highly digestible, gluten-free, hypoallergenic, vegan protein source with a complete amino acid profile. It contains no soy, and the Jarrow brand we carry at 4X is made from organic, non-GMO(not genetically modified) whole brown rice. This is a great option for almost any diet in need of protein supplementation, and is cost effective as well- our one-pound canister contains 28 12-gram servings for only $16.99.
Goat Milk Protein is a dairy protein with a complete amino profile, and is made from goat milk, which has been a traditional alternative to cow’s milk for individuals with dairy sensitivity. The Jarrow brand is partially fermented with probiotics to improve digestibility, and is sourced entirely from the milk of free-range, pasture-fed goats. A single tablespoon contains a whopping 12 grams of complete protein!
Hemp protein is another great option for vegans in search of protein supplements. It is highly versatile, not simply for shakes, but can be used in cooking, where it can be added to soups and salads, as well as baking, where it can be substituted for up to 25% of the given measurement of flour! Hemp protein has some additional nutritional benefits as well: the Jarrow brand’s serving yields 6 grams of fiber and 2 grams of Omega-6 fatty acids in addition to 15 grams of complete protein, and is made entirely from certified organic hemp.
Next time you’re looking for a new kind of protein, come see us at 4X Nutrition, and let us help you find the best source for your specific dietary needs!
Friday, August 26, 2011
Post workout - A look at what they are and how they work!
Bullnox. Cellmass. Cell-Tech. Maxx Recovery. Xtend. NO Synthesize. Size On. Humapro. Jetmass.
There are literally hundreds of products out there called POST WORKOUTS.
So what IS a post workout? Do you need one? What is it for?
Today I'm going to give you a brief explanation about what a post workout is and what's the benefits of taking one.
So let get to it!
According to Webster online a post workout is "The period of time immediately following an intense workout when your body is best able to handle carbohydrate. 60-90 minutes long."
This is the time when your body is in need of precious nutrients to help it recover from the workout you just put it though and depending on the work out and your individual goals should be depleted of mostly protein, aminos and carbohydrates.
Let's look at the three main things that make a good post workout.
1.Protein
2.Amino Acids
3.Carbohydrates
Protein is the easiest so lets start there, as Whit explain in our other blog each persons protein needs will be set by their goals. Protein is what your body uses to repair the holes we tear in our muscles during any periods of exercise. Protein synthesis is also a big part in how our body's cells grow and rejuvenate with the help of amino acids.
Amino acids are the chemical units that make up proteins, as they are famously called the “building blocks” of protein. Specifically to post workout are the aminos L-Glutamine and BCCA's (Branch Chain Amino Acids) which help increase nitrogen retention within muscle cells, speed recovery,support optimal growth hormone levels and reduce muscle breakdown and cortisol levels. All important functions to insure you can not only recovery and repair from the workout you finished but that your muscles are able to go and and repeat the same intensity of exercise again later.
Now to the big one CARBOHYDRATES!
Most people look at carbs as the enemy when it comes to post work out and fitness in general. Let me remind you that carbs are the fuel our body's use to function! Just like the high priced gas that goes in your car, with out carbs our bodys will not run at their best performance. Think about a time you didn't have a lot of carbs before work. Did you find it hard to focus? Where you overly tired even after a good nights sleep? Were you a little cranky? All attributed to not enough carbs. A great after workout carb is sugar. Taking in 5-25 grams of sugar will cause a spike in insulin hormone which increases the nutrient absorption.Insulin counteracts cortisol and minimizes protein breakdown,so all the good protein and aminos you have make it to the sites where they are need. So in this case sugar and other fast acting carbohydrates are your friend!
Now that doesn't mean stop by Dunkin Donuts on the way home, but having a post workout shake like Intek Evolution Post-Workout or even a Gatorade Recover will supply your body with just the right amounts of protein, carbs and aminos to help you bounce back faster.
Depending on your goals will determine on how much of those three key ingredients you might need. Here are general guideline based on two common goals: Leaning out. Gaining Mass.
If your looking at leaning out you should shoot for easily digested protein sources such as whey protein, egg whites and fish are definitely important for immediate recovery. The best approach is to consume 30-50 g immediately,with Whey Isolate being the best source and then include slower-digesting protein sources such as chicken, meat, whole eggs or casein powders about an hour or so later.
For our gainers looking for mass gain, a good goal is to try and make your post-workout meal about 15-25% of your total daily caloric goal (if your diet calls 3,000 calories a day, your post-workout meal would be about 450-750 calories). It should contain a quality carb mixture and a quality protein source.
Now according to Timinvermont.com, "Post workout nutrition doesn't end with the meal immediately after your workout. Protein synthesis is elevated by 50% postworkout but it can be as high as 110% up to 24 hours postworkout. So keep supplying nutrients to your body in small, frequent and balanced feedings of carbs (40-70 grams), protein (30-50 grams), and water (up to 1L meal meal) every 1.5-3 hours.
As with all supplementation and food planing feel free to stop in a talk with one of our Certified Sport Nutrition Specialist to make sure your on the right track per your goal.
As always "Hard work pays off, easy work is worthless!"
-Mikie
There are literally hundreds of products out there called POST WORKOUTS.
So what IS a post workout? Do you need one? What is it for?
Today I'm going to give you a brief explanation about what a post workout is and what's the benefits of taking one.
So let get to it!
According to Webster online a post workout is "The period of time immediately following an intense workout when your body is best able to handle carbohydrate. 60-90 minutes long."
This is the time when your body is in need of precious nutrients to help it recover from the workout you just put it though and depending on the work out and your individual goals should be depleted of mostly protein, aminos and carbohydrates.1.Protein
2.Amino Acids
3.Carbohydrates
Protein is the easiest so lets start there, as Whit explain in our other blog each persons protein needs will be set by their goals. Protein is what your body uses to repair the holes we tear in our muscles during any periods of exercise. Protein synthesis is also a big part in how our body's cells grow and rejuvenate with the help of amino acids.
Amino acids are the chemical units that make up proteins, as they are famously called the “building blocks” of protein. Specifically to post workout are the aminos L-Glutamine and BCCA's (Branch Chain Amino Acids) which help increase nitrogen retention within muscle cells, speed recovery,support optimal growth hormone levels and reduce muscle breakdown and cortisol levels. All important functions to insure you can not only recovery and repair from the workout you finished but that your muscles are able to go and and repeat the same intensity of exercise again later.
Now to the big one CARBOHYDRATES!
Most people look at carbs as the enemy when it comes to post work out and fitness in general. Let me remind you that carbs are the fuel our body's use to function! Just like the high priced gas that goes in your car, with out carbs our bodys will not run at their best performance. Think about a time you didn't have a lot of carbs before work. Did you find it hard to focus? Where you overly tired even after a good nights sleep? Were you a little cranky? All attributed to not enough carbs. A great after workout carb is sugar. Taking in 5-25 grams of sugar will cause a spike in insulin hormone which increases the nutrient absorption.Insulin counteracts cortisol and minimizes protein breakdown,so all the good protein and aminos you have make it to the sites where they are need. So in this case sugar and other fast acting carbohydrates are your friend!
Now that doesn't mean stop by Dunkin Donuts on the way home, but having a post workout shake like Intek Evolution Post-Workout or even a Gatorade Recover will supply your body with just the right amounts of protein, carbs and aminos to help you bounce back faster.
Depending on your goals will determine on how much of those three key ingredients you might need. Here are general guideline based on two common goals: Leaning out. Gaining Mass.If your looking at leaning out you should shoot for easily digested protein sources such as whey protein, egg whites and fish are definitely important for immediate recovery. The best approach is to consume 30-50 g immediately,with Whey Isolate being the best source and then include slower-digesting protein sources such as chicken, meat, whole eggs or casein powders about an hour or so later.
For our gainers looking for mass gain, a good goal is to try and make your post-workout meal about 15-25% of your total daily caloric goal (if your diet calls 3,000 calories a day, your post-workout meal would be about 450-750 calories). It should contain a quality carb mixture and a quality protein source.
Now according to Timinvermont.com, "Post workout nutrition doesn't end with the meal immediately after your workout. Protein synthesis is elevated by 50% postworkout but it can be as high as 110% up to 24 hours postworkout. So keep supplying nutrients to your body in small, frequent and balanced feedings of carbs (40-70 grams), protein (30-50 grams), and water (up to 1L meal meal) every 1.5-3 hours.
As with all supplementation and food planing feel free to stop in a talk with one of our Certified Sport Nutrition Specialist to make sure your on the right track per your goal.
As always "Hard work pays off, easy work is worthless!"
-Mikie
Tuesday, August 23, 2011
Protein Intake – How much do you need?
One of the most frequently and passionately debated points of nutritional theory is how much protein is enough, and how much is too much?
Athletes and bodybuilders have long depended on protein-rich diets to deliver the nutrients they need, especially from meat and dairy sources. About 20 years ago, as the low-fat, high carbohydrate diets of the 80s started to fall in popularity, a new craze emerged, the high-protein, high-fat, low carbohydrate diet. Protein supplementation was no longer just for the gym rat, but for everyone concerned with their health and appearance.
Today, many people use protein powders in their daily meals, with many different goals in mind. For brevity’s sake, I will divide them into two general groups for this discussion. The first group, concerned with general fitness and well-being, is your everyday active individual. Lean protein is a key component of any balanced diet, whether the goal is weight loss or maintenance of a healthy lifestyle. The second group is made up of competitive athletes and bodybuilders who seek to dramatically increase their lean body mass. For these individuals, significantly higher amounts of protein are needed to support their efforts in the gym.
Let’s begin with the general healthy, active person: what is a good guideline for an optimal range of protein needed per day, and what sources are the most beneficial? To start, any recommendation should be adjusted according to your height, weight, and activity level. Consulting with a nutritionist will allow you to establish a reliable estimate of your BMR or Basal Metabolic Rate, which is the amount of calories you burn each day. Once your BMR is established, you can calculate your needs for proteins, carbs and fats proportionately.
Reputable institutions differ somewhat on their recommendations for protein consumption. The Mayo Clinic recommends that you get 10-35% of your daily calories from protein, and prioritizes plant sources, such as beans and lentils, followed by fish at least twice a week. The US Department of Agriculture, who issues the US Dietary Reference Intake, does not make a percentile recommendation, but gives a daily portion recommendation based on age and sex. They advocate using a variety of protein sources but emphasize at least 2 portions of fish per week. Their rule of thumb, widely used as a starting point by nutritionists and dietitians, is that protein intake should equal 0.8g per kilogram of bodyweight for sedentary individuals. The American Dietetic Association describes two levels of protein consumption: typical – where protein comprises 10-15% of caloric intake, and high protein – where protein accounts for 25-35%.
So where is the sweet spot? Which of these recommendations is right? Using myself as an example, let’s see where they fall. Keep in mind that I am a 6’1”, 200-pound, 31 year old man with a BMR of 3100 calories per day.
Mayo Clinic: 77-271g (10-35% of calories)
USDA: 73 (0.8 x kg bodyweight)
ADA: 77-116g(typical, 10-15%), 193-271g(high, 25-35%)
In my mind, the best way to approach these recommendations is to select a spot on the range that matches your current conditions. For example, the bottom end of the ADA and Mayo Clinic ranges of 10% is for sedentary individuals. If you are engaging in any significant exercise, this minimum amount will not be sufficient to recover after training. If the bottom end of the 10-35% range is for someone who doesn’t exercise, and the top end is for a competitive athlete training two hours a day, consider your activity level and proceed accordingly. Here is a guideline to get you started:
0 minutes of exercise per day: 10-15% protein
30 minutes of exercise per day: 15-20% protein
60 minutes of exercise per day: 20-25% protein
90 minutes of exercise per day: 25-30% protein
120 minutes of exercise per day: 30-35% protein
Working from this guideline, knowing my BMR of 3100, and knowing that I average an hour of exercise a day, I can maintain my current lean body mass with around 620 calories, or 155 grams of protein a day, as 20% of my daily caloric intake. (1 gram of protein or 1 gram of carbohydrate is equal to 4 calories, and 1 gram of fat is 9.) Note that this is more than twice the basic recommendation of the RDA, but does not even qualify as a high-protein diet according to ADA standards! A dietitian or nutritionist can help you set a more precise daily allowance, but the guidelines above will provide healthy, active individuals with a good benchmark for maintenance.
Now on to group number two, who are trying to build muscle. The guidelines set for the first group will work well as minimums for individuals primarily concerned with building muscle. The point of difference is that dedicated athletes in training typically eat much more often to keep up with the demands on their body than the average active individual. Additionally, a weightlifter that is training with very high intensity and performing repetitions to failure for an hour will burn far more calories and cause more stress to muscle tissue than a runner or yoga practitioner who exercises for the same amount of time. With this in mind, any high-intensity athlete should shoot for the upper end of the recommended ranges mentioned above, at least 25% of caloric intake.
As before, there is some variance in guidelines from reputable sources on protein consumption ranges for athletes. Columbia University Health Services advises between 1.5-2.0grams of protein per kg of bodyweight for “intense athletes”. The American Dietetic Association, Dietitians of Canada, and American College of Sports Medicine released a position statement in 2009 advising between 1.2 and 1.7g per kg for athletes. Bodybuilding.com recommends a range between 1-1.6g per pound of bodyweight, with a general recommendation of 1.5. Let’s see how these recommendations would look for me if my goal was to build muscle:
Top end of USDA and Mayo Ranges (35%): 271g
Columbia: 136 – 181g
ADA – DoC – ACSM: 109-154
Bodybuilding.com: 200 – 320g, 300g default
These ranges are much more varied than those of the previous group, but there are a couple of ways to hone them to be useful. The body can typically only process around 30-35 grams of protein effectively in one sitting. However, as an athlete consumes a high-protein diet, that baseline can increase over the years to be as high as 60-70 grams in a single meal. Keeping this in mind, if you are eating six times a day, and are new to bodybuilding, you can use this information to estimate that six meals times 30 grams of protein will put you at about 180 grams of protein a day. A seasoned career bodybuilder eating every 2.5 hours with one meal in the middle of the night could conceivably consume as much as 9 70-gram servings, for a whopping daily total of 630 grams. Keep in mind that scholarly medical literature contains virtually no information about individuals training under these types of conditions.
For the individual concerned with gaining muscle, you should focus on how many times a day you can eat, start with a baseline of 30 grams of quality protein at each meal, and see where that lands you with respect to the ranges above. As you can see, eating 30 grams of protein three meals a day barely scratches the surface of the bottom end of the recommended ranges. Shoot for a minimum of five meals, or as many as 8 if you have the discipline! 8 30-gram servings will in most cases still be well within the high end of mainstream ranges. For me, eating 6 meals of 30 grams each would place me at 180 grams for the day, right at the top of the Columbia range and right under the minimum from Bodybuilding.com. If I upped it to 40 grams, I’d land at 240, which would be 31% of my daily caloric intake. For me, six meals is a manageable number, and 240 is a high protein diet that is still well within a healthy range. Remember that as you continue to add lean muscle to your frame, your BMR will increase, and so will your protein needs.
Rules of thumb for gaining muscle:
1. Eat a small meal containing protein every 2 to 3 hours.
2. Consume serving sizes of protein following your body’s experience at metabolizing them.
a. Beginning gainers (0-1 years training): 30-40g per serving
b. Intermediate gainers (2-3 years training): 40-50g per serving
c. Advanced gainers (3+ years training): 50+g per serving
3. Get your protein from a variety of sources.
4. Use a fast-absorbing protein like whey-isolate post-workout.
5. Use protein blends (containing different proteins absorbing at different rates for a time-release effect) in intra-meal shakes or in meal replacements.
6. Be sure to drink plenty of water to protect kidney function when eating a high-protein diet.
To learn more about the different types of protein and when to eat them, tune in next week!
Until next time-
Whit
Athletes and bodybuilders have long depended on protein-rich diets to deliver the nutrients they need, especially from meat and dairy sources. About 20 years ago, as the low-fat, high carbohydrate diets of the 80s started to fall in popularity, a new craze emerged, the high-protein, high-fat, low carbohydrate diet. Protein supplementation was no longer just for the gym rat, but for everyone concerned with their health and appearance.
Today, many people use protein powders in their daily meals, with many different goals in mind. For brevity’s sake, I will divide them into two general groups for this discussion. The first group, concerned with general fitness and well-being, is your everyday active individual. Lean protein is a key component of any balanced diet, whether the goal is weight loss or maintenance of a healthy lifestyle. The second group is made up of competitive athletes and bodybuilders who seek to dramatically increase their lean body mass. For these individuals, significantly higher amounts of protein are needed to support their efforts in the gym.
Let’s begin with the general healthy, active person: what is a good guideline for an optimal range of protein needed per day, and what sources are the most beneficial? To start, any recommendation should be adjusted according to your height, weight, and activity level. Consulting with a nutritionist will allow you to establish a reliable estimate of your BMR or Basal Metabolic Rate, which is the amount of calories you burn each day. Once your BMR is established, you can calculate your needs for proteins, carbs and fats proportionately.
Reputable institutions differ somewhat on their recommendations for protein consumption. The Mayo Clinic recommends that you get 10-35% of your daily calories from protein, and prioritizes plant sources, such as beans and lentils, followed by fish at least twice a week. The US Department of Agriculture, who issues the US Dietary Reference Intake, does not make a percentile recommendation, but gives a daily portion recommendation based on age and sex. They advocate using a variety of protein sources but emphasize at least 2 portions of fish per week. Their rule of thumb, widely used as a starting point by nutritionists and dietitians, is that protein intake should equal 0.8g per kilogram of bodyweight for sedentary individuals. The American Dietetic Association describes two levels of protein consumption: typical – where protein comprises 10-15% of caloric intake, and high protein – where protein accounts for 25-35%.
So where is the sweet spot? Which of these recommendations is right? Using myself as an example, let’s see where they fall. Keep in mind that I am a 6’1”, 200-pound, 31 year old man with a BMR of 3100 calories per day.
Mayo Clinic: 77-271g (10-35% of calories)
USDA: 73 (0.8 x kg bodyweight)
ADA: 77-116g(typical, 10-15%), 193-271g(high, 25-35%)
In my mind, the best way to approach these recommendations is to select a spot on the range that matches your current conditions. For example, the bottom end of the ADA and Mayo Clinic ranges of 10% is for sedentary individuals. If you are engaging in any significant exercise, this minimum amount will not be sufficient to recover after training. If the bottom end of the 10-35% range is for someone who doesn’t exercise, and the top end is for a competitive athlete training two hours a day, consider your activity level and proceed accordingly. Here is a guideline to get you started:
0 minutes of exercise per day: 10-15% protein
30 minutes of exercise per day: 15-20% protein
60 minutes of exercise per day: 20-25% protein
90 minutes of exercise per day: 25-30% protein
120 minutes of exercise per day: 30-35% protein
Working from this guideline, knowing my BMR of 3100, and knowing that I average an hour of exercise a day, I can maintain my current lean body mass with around 620 calories, or 155 grams of protein a day, as 20% of my daily caloric intake. (1 gram of protein or 1 gram of carbohydrate is equal to 4 calories, and 1 gram of fat is 9.) Note that this is more than twice the basic recommendation of the RDA, but does not even qualify as a high-protein diet according to ADA standards! A dietitian or nutritionist can help you set a more precise daily allowance, but the guidelines above will provide healthy, active individuals with a good benchmark for maintenance.
Now on to group number two, who are trying to build muscle. The guidelines set for the first group will work well as minimums for individuals primarily concerned with building muscle. The point of difference is that dedicated athletes in training typically eat much more often to keep up with the demands on their body than the average active individual. Additionally, a weightlifter that is training with very high intensity and performing repetitions to failure for an hour will burn far more calories and cause more stress to muscle tissue than a runner or yoga practitioner who exercises for the same amount of time. With this in mind, any high-intensity athlete should shoot for the upper end of the recommended ranges mentioned above, at least 25% of caloric intake.
As before, there is some variance in guidelines from reputable sources on protein consumption ranges for athletes. Columbia University Health Services advises between 1.5-2.0grams of protein per kg of bodyweight for “intense athletes”. The American Dietetic Association, Dietitians of Canada, and American College of Sports Medicine released a position statement in 2009 advising between 1.2 and 1.7g per kg for athletes. Bodybuilding.com recommends a range between 1-1.6g per pound of bodyweight, with a general recommendation of 1.5. Let’s see how these recommendations would look for me if my goal was to build muscle:
Top end of USDA and Mayo Ranges (35%): 271g
Columbia: 136 – 181g
ADA – DoC – ACSM: 109-154
Bodybuilding.com: 200 – 320g, 300g default
These ranges are much more varied than those of the previous group, but there are a couple of ways to hone them to be useful. The body can typically only process around 30-35 grams of protein effectively in one sitting. However, as an athlete consumes a high-protein diet, that baseline can increase over the years to be as high as 60-70 grams in a single meal. Keeping this in mind, if you are eating six times a day, and are new to bodybuilding, you can use this information to estimate that six meals times 30 grams of protein will put you at about 180 grams of protein a day. A seasoned career bodybuilder eating every 2.5 hours with one meal in the middle of the night could conceivably consume as much as 9 70-gram servings, for a whopping daily total of 630 grams. Keep in mind that scholarly medical literature contains virtually no information about individuals training under these types of conditions.
For the individual concerned with gaining muscle, you should focus on how many times a day you can eat, start with a baseline of 30 grams of quality protein at each meal, and see where that lands you with respect to the ranges above. As you can see, eating 30 grams of protein three meals a day barely scratches the surface of the bottom end of the recommended ranges. Shoot for a minimum of five meals, or as many as 8 if you have the discipline! 8 30-gram servings will in most cases still be well within the high end of mainstream ranges. For me, eating 6 meals of 30 grams each would place me at 180 grams for the day, right at the top of the Columbia range and right under the minimum from Bodybuilding.com. If I upped it to 40 grams, I’d land at 240, which would be 31% of my daily caloric intake. For me, six meals is a manageable number, and 240 is a high protein diet that is still well within a healthy range. Remember that as you continue to add lean muscle to your frame, your BMR will increase, and so will your protein needs.
Rules of thumb for gaining muscle:
1. Eat a small meal containing protein every 2 to 3 hours.
2. Consume serving sizes of protein following your body’s experience at metabolizing them.
a. Beginning gainers (0-1 years training): 30-40g per serving
b. Intermediate gainers (2-3 years training): 40-50g per serving
c. Advanced gainers (3+ years training): 50+g per serving
3. Get your protein from a variety of sources.
4. Use a fast-absorbing protein like whey-isolate post-workout.
5. Use protein blends (containing different proteins absorbing at different rates for a time-release effect) in intra-meal shakes or in meal replacements.
6. Be sure to drink plenty of water to protect kidney function when eating a high-protein diet.
To learn more about the different types of protein and when to eat them, tune in next week!
Until next time-
Whit
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