How Do Muscles Grow??

So you've killed yourself in the gym and now your having your post workout recovery drink and you're thinking " Awesome my muscles are growing!" Then someone like me comes and says " Well....kinda but not really." Let me explain.


There is a specific science behind how your muscles actually grow and thanks to  Dr. Robert Libertine, a sports medicine specialist, I'm going to share the abridged version of his "The Science Of How Muscle's Grow" book with you.


Dr. Libertine says "Muscle growth comes about because of hypertrophy or hyperplasia."


Hypertrophy is an increase in the size of the muscle due to an increase in the size of the muscle fibers, while hyperplasia is an increase in the number of muscle fibers.


Hypertrophy comes in two forms, sarcomere hypertrophy, an increase in the size of the contractile portion of the muscle; and sarcoplasmic hypertrophy, an increase in the non-contractile portion of the muscle."

Sarcomere hypertrophy involves a smaller increase in the diameter of the muscle, but muscle density increases. Sarcoplasmic hypertrophy shows an increase in muscle diameter and a decrease in density. All hypertrophy will involve both processes; the ratio is dependent on training intensity and frequency.

When asked about the actual facts about how muscle are really repaired Dr. Libertine states,


"The process of muscle growth is not known for sure, but most theories are based on the idea that lifting breaks down the muscle, and growth results from over-compensating to protect the body from future stress. The human body breaks down and rebuilds all of the muscles every 15 to 30 days. Lifting speeds up the process due to an increased need for fuel. Rebuilding peaks 24 to 36 hours after training and continues at increased rates for as much as 72 hours."


Dr. Libertine later goes on to say that lifting weights is a stress, and to counteract the stress and as part of the super compensation, hormones are released. Growth hormone, insulin, insulin-like growth factor, testosterone and cortisol are the hormones released after or during weight training.


Cortisol breaks carbohydrates down for fuel. Growth hormone, insulin, and insulin-like growth factor work together to inhibit the breakdown of muscle by increasing nutrient flow into the muscle. Growth hormone is released in greater amounts following exercise and controls the release of insulin-like growth factor, which is the primary anabolic hormone. Testosterone stimulates the nervous system to send stronger signals and signals the muscle to rebuild.


Dr. Libertine closes his article by saying research has shown that in order to increase muscle mass, stress must be put on the body, leading to increased hormone release, and increased flow of nutrients into the muscle, and with rest, muscles will grow.  The key here is that you actually have to have the nutrients in your body when the muscles and hormones begin to kick-up and demand a higher flow of nutrients as stated above.  That's where diet comes into play.  You will train a muscle for an hour in the gym and then you must feed the body for the next 24 to 72 hours so that when all the systems explained above are stimulated, you actually have nutrients to deliver to the muscle fibers.  If you do not feed the muscles or provide the requisite 24 to 72 hours recovery then the muscles have not had the fuel nor the time to repair and grow larger.  So yes kids, you can over-train!


Now that doesn't mean you have to lift a house to make your muscles grow but you do need to use more then the 5lb weights!  Heavy training on a regular basis will make you feel solid whereas someone who trains for the pump with light weights will feel soft. If you are interested in improving performance, than strive for sarcomere hypertrophy. Sarcoplasmic hypertrophy is only beneficial if an increase in body weight is more important than an improvement in performance.


Eating or supplementing the right nutrients and having the right supplements will help you reach your goals faster, so when your done in the gym come on by the store and let us help you put on that muscle you've been looking for!


Till next time!
Mikie

Inflammation Consternation

FOODS THAT FIGHT & WORSEN INFLAMMATION

Inflammation is the body’s natural response to an injury or infection caused by anything from allergies and toxins to a virus or blunt injury. Common types of inflammation plaguing individuals in combat and impact sports or extremely physical training regimens include acute inflammation as a result of a physical injury or trauma; low-grade chronic inflammation caused by stress within the body as a reaction to an environmental trigger; and chronic inflammation as a result of an injury that never healed completely or properly.

Depending on the site and cause of damage, the response is slightly different. But ultimately, the body calls on immune cells to begin fighting the injury by destroying cells and repairing damage at the site of invasion. Inflammation may be better understood when viewed as an immune response.

The immune response is quite simple. Damaged cells release histamine, bradykinin and prostaglandins. These cause surrounding tissues to be inhabited by fluid, which leaks from blood vessels. The result is swelling, which helps contain the infection during the healing process. White blood cells are drawn to the site and begin consuming the invading cells. This process is called phagocytosis.

While there are many physical treatments that address the result of inflammation in the body, this article will focus primarily on nutrition. We’ll take a look at the top foods that fight inflammation as well as foods that contribute to it.

Top 5 Inflammation-Fighting Foods 
1. Cultured or Fermented Foods The most common examples are plain yogurt and kefir. Other foods fermented by the probiotic group lactobacilli include sauerkraut, pickles and kimchi. However, most commercially prepared versions of these foods are not lacto-fermented and have been prepared with vinegar instead. Look for versions that specifically say they have been made through lacto-fermentation to make sure you’re getting these good bacteria aplenty. Or, opt for making your own yogurt or sauerkraut. These powerhouse bacteria provide many benefits to the body, and chief among them is boosting the immune system and fighting inflammation. They also allow the vitamins and nutrients from the foods you eat to be better digested and utilized by the body. These foods should be eaten every day, preferably multiple times a day, for the most benefit.

2. Oily Fish Salmon, sardines, mackerel, trout, herring and tuna are rich in omega-3 fats, which are known inflammation fighters. In general, wild caught fish is healthier than farm raised. Farm raised fish have been given antibiotics, contain 10-15 percent more fat versus protein, and have more omega-6 and less omega-3 fatty acids. Add oily fish to your diet twice a week. Pregnant or nursing women should avoid King mackerel due to its high mercury content.

3. Onions and Garlic These super meal enhancers boast nutritional benefits to boot. They contain quercetin, an antioxidant that fights inflammation. Cook your meats and vegetables with some chopped onion and minced garlic. Add raw onion to fresh salads. Onion and garlic are also great added to soups, stews and slow cooker dishes.

4. Ginger and Turmeric These tasty spices help fight off attacks by ingredients called gingerols and curcumin, respectively. Turmeric produces a mild, spicy flavor and a bright yellow color and pairs well with cinnamon and cumin. It tastes great on cooked squash, brown rice or quinoa, or on poultry as part of a tagine-style dish. Fresh ginger can be added to anything from stir-fry meat and vegetables to hot tea.

5. Nuts and Seeds Choose types that have higher amounts of omega-3 versus omega-6 fats. Pumpkin seeds and flax seeds are among the highest omega 3-rich seeds, while walnuts and macadamia are great nut sources for omega-3. By eating 1 oz. of nuts or seeds a day, you will also enjoy the benefits of reduced risk for chronic disease and illness. Nuts and seeds also add protein and fiber to the diet, helping with feelings of fullness and satisfaction, and aiding in weight management. Eat a handful of nuts for a snack, and add seeds to oatmeal, stir-fry dishes or fresh salads. Honorable Mentions: Apples (contain quercetin), broccoli (high amounts of vitamin C, folate and beta carotene) and cranberries (rich in antioxidants).

Top 5 Inflammation-Causing Foods 
1. Refined Sugars As if there needed to be another reason to avoid sugar, here it is. Sugars contribute to inflammation in a major way. Non-sweet foods that cause a high insulin response cause inflammation, too. So in addition to refined sugars and high-sugar sweeteners, be careful of eating high-glycemic foods such as processed and refined grains, high-starch vegetables and potatoes. Read food labels to be sure you’re not getting them from a hidden source. Instead, opt for lower-glycemic, natural sweeteners like raw honey and Stevia.


2. Food Additives This includes trans-fats, aspartame, MSG, sulfites, nitrates, artificial colorings and preservatives. Processed foods, restaurant and fast foods are the worst sources of food additives. Avoid or limit dining out to once a week or less. Create your own home-cooked versions of your favorites, such as sesame chicken and pizza. Choose breakfast and processed meats that are natural, uncured and do not contain hormones, antibiotics or nitrates/nitrites.

3. Polyunsaturated Fats (PUFAs) Because these fats are unsaturated, many people think they’re healthier options. However, PUFAs (found in vegetable, grape seed, safflower and sunflower oils) are extremely high in omega-6 but nearly void of omega-3, a combination that promotes inflammation and breeds inflammatory diseases. The weak and vulnerable structure of PUFAs makes them susceptible to structural changes through hydrogenation, processing and cooking. Even extra virgin olive oil is susceptible to heat damage during cooking. When these fats get oxidized, they prohibit inflammation and have been linked to various chronic diseases, including cancer. The best fats for cooking are stable and saturated, such as coconut oil, butter or ghee and animal fats.

4. Commercially-Raised Meat All grocery-store and restaurant meats, unless otherwise specified, come from animals fed a diet high in omega-6 grains and feed. They also contain toxins in the form of pesticides, hormones and antibiotics. While pricey, your best bet is to acquire a source for grass-fed, farm raised meat, poultry and eggs. Check your local farmer’s market or visit EatWild.com.

5. Highly-Allergenic Foods Some individuals, due to weak immune systems, nutrient deficiencies, low stomach acid, lack of beneficial bacteria, or other reasons, are allergic or intolerant to foods that most people can easily digest and enjoy on a regular basis. The most common among these are wheat and other grains containing the protein gluten, dairy due to the protein, casein, or the milk sugar, lactose; soy, corn, nuts and eggs. If you suspect food intolerance, the best course of action is to try a food elimination diet for two weeks. Upon reintroduction of each food one at a time, it should be fairly easy to tell if you have a reaction to it. Reactions will include allergy and immune type responses. Keep a food diary, see how you feel, note your mood and digestive system health.

Misdemeanor Offenders: Alcohol (irritates esophagus, larynx and liver and can lead to cancer) and red meat (some people are sensitive to high amounts of arachidonic acid, a fatty acid rich in red meat).

 -------- Supplement It!
Probiotics – In addition to eating cultured foods, a good probiotic supplement can yield many of the same benefits. Look for a brand containing at least 6 strains of live bacteria, with at least two from the Lactobacilli group and two from the Bifidobacteria group. We have some great Probiotic products in the store, mention this blog and receive 25% Off!

Bromelain – This fighter comes from pineapple, and in addition to anti-inflammatory properties, it acts as a digestive enzyme for proteins. Fish Oil – In addition to including oily fish in your diet, taking a daily fish oil supplement will provide a consistent amount of omega-3 fatty acids.

Glucosamine – This supplement helps in joint and cartilage repair and growth. It’s been shown to be effective in treating multiple types of arthritis and inflammatory bowel disease.

 -------- Other Ways to Fight Inflammation 
– For chronic pain, old injuries and scar tissue, consider non-invasive treatments. Dr. Todd Sullivan, DC, of NOVA Chiropractic & Wellness points out that “Foam rolling, Active Release Techniques and Graston Technique are also great muscle therapies to reduce tissue inflammation.” Flexibility
– By engaging in regular, structured stretching programs, your body maintains better balance among opposing muscle groups, greatly reducing your risk of injury in the first place. Icing
– Dr. Sullivan also recommends icing for 10 to 15 minutes at a time, allowing the muscle to come back to room temperature before repeating for a total of four cycles. Compression Apparel
– Clothing such as socks, tights and shirts, and ergogenic aids including wraps and braces can help, too. Dr. Sullivan adds, “Compression clothing improves circulation and reduces swelling"

Operation Hydration

The hot summer months are just around the corner and that means…hydration needs to be kicked up a notch especially during exercise. Your body will let you know rather quickly when it hasn’t gotten enough water. The first sign is thirst – that unpleasant dryness in your mouth caused by the loss of water from cells in your gums, tongue and cheeks. The second sign is reduced urination.

Proper hydration during exercise is critical for performance and for your safety. Dehydration, a loss of 2% of your body weight from fluids, can compromise your performance, impair your mental function and even lead to other serious consequences. Signs of dehydration include muscle cramps, spasms, decreased exercise performance, excessive thirst, and a diminishing rate of sweat. You lose fluids and electrolytes at increased levels during exercise, thanks to your increased breathing rate and sweat. Depending on the duration, the intensity, your fitness level, and the weather, the amount of fluid and electrolytes you need varies. Electrolytes are minerals found in the blood that help balance fluids and maintain normal functions like your heart’s rhythm and muscle contraction. The main electrolytes are sodium, potassium, chloride, magnesium, calcium, phosphate and bicarbonate.

Normally, your body is extremely proficient at maintaining proper electrolyte balance. Slight fluctuations occur, but a drastic shift can have life-threatening consequences. Certain behaviors can cause an imbalance; consuming large amounts of water without also taking in sodium can cause a condition known as hyponatremia, which can cause confusion, drowsiness, muscle weakness, nausea, vomiting, headaches and twitches. Hyponatremia is an abnormally low concentration of sodium in the blood that can cause cells to malfunction and can be fatal. It can also result from prolonged, heavy sweating with failure to replenish sodium or from excessive water consumption. Hyponatremia, as one can guess, is very common among high-endurance athletes.

Follow these tips on maintaining proper hydration before, during and after exercise:

• At least 4 hours before you exercise, drink 2-3 milliliters (1 milliliter = 0.034 ounces) of water per pound of body weight to optimize hydration status. Example: 175 lb man would need 12-18 ounces (formula: 175 lbs x 2ml = 350ml x 0.034 ounces = approx. 12 ounces) and a 140 lb woman would need 10-14 ounces (formula:140 lbs x 2ml = 280ml x 0.034 ounces = approx. 10 ounces)
• Generally, try to take in about 4 to 8 ounces (1/2 cup to 1 cup) of water every 20 minutes during exercise.
• For exercise events lasting longer than an hour, drink fluids containing 6%-8% of calories from carbohydrates.
• After exercise, drink 2 to 3 cups of water for every pound of body weight lost.
You can determine your fluid requirements by routinely measuring your body weight before and after training because fluid needs vary greatly during exercise. Weighing yourself before and after exercise can help you learn how to prevent a loss of 2 pounds over the course of your training session.

Proper hydration not only drastically impacts performance but is also critical for your safety. Stay well hydrated with water and include sports drinks during exercise events lasting longer than an hour. It is suggested that each of us needs about 1 milliliter of water (0.034 ounces) for each calorie of food we consume. For a 2,000 calorie-a-day diet, that’s about 68 fluid ounces or eight and a half 8 ounce glasses a day (2,000 x 0.034)

If you have any questions or need more information, please see one of the Certified Sports Nutritionist Specialists the next time you’re at 4x Nutrition. We’re here to help you.

Missy Taylor
Certified Nutrition Coach
Till next time…

Does Your Nutrition Plan Need a Tune-Up?

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

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

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

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

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

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

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

-Till next time!
-Mikie

Little Known Supplement Series - Resveratrol

Resveratrol – A Potent Antioxidant and Weight Loss Agent

If you have never heard about this wonder nutrient then it’s time you did.
Remember, Antioxidants protect the body from the harmful effects of by-products, known as free radicals, made when the body changes oxygen and food into energy. Think of free radical as the pinball in a pinball machine; when in motion, it can hit everything and anything in its path, but unlike the pinball, free radicals can cause irreversible damage over time. This is where antioxidants come into play. Anti (meaning against) oxidants serve to “deactivate” free radicals.

Resveratrol is a potent antioxidant that is commonly found in the skin of red grapes, peanuts (especially boiled peanuts) cocoa, blueberries, raspberries and mulberries (one of the richest sources). As a health-protecting antioxidant, Resveratrol can help reduce the risk of blood clots, reduce low-density lipoprotein (LDL or “bad”) cholesterol, prevent damage to blood vessels in your heart, help maintain a healthy blood pressure, reduce blood glucose levels, suppress inflammation and protect the mitochondria (energy factory of the cell). Resveratrol also plays a key role in anti-aging skin care because it thwarts the free radical damage, making skin smooth and soft. Recent studies have also shown Resveratrol’s ability to favorably regulate factors connected to the onset of heart disease, cancer, stroke, Alzheimer’s and diabetes – the 5 leading causes of death.

Resveratrol also has an amazing effect when losing weight. It is believed that it works as an appetite suppressant because of the high content of antioxidants in it that speeds up metabolism thereby causing more calories to burn. Remember, changing your eating habits along with regular exercise will help you shed those extra pounds. Resveratrol can, however, help support your weight loss endeavor. Pair Resveratrol with a Green Tea supplement and you’ve got a potent one-two punch combination for fighting the bulge!

Resveratrol makes a tremendous impact on your whole body, making it stronger and healthier. There are low, medium and high dosage levels. A low dosage is usually about 100mg to 500mg per day and can safely be taken by most healthy people. A medium dosage is about 500mg to 1500mg and anything over 1500mg per day is considered high. The dosage you should follow depends on your body’s current condition as Resveratrol affects each person differently. Therefore, it is important that you consult a doctor/your physician before deciding to take Resveratrol supplements.

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

-Missy Taylor

When is the best time of day to do cardio-vascular exercise?

When is the best time of day to do cardio-vascular exercise?

Whether it’s early morning, mid-day, or evening, the most important thing is just doing it.

Your heart is a muscle and working it makes it stronger. A stronger cardio-vascular system means more capillaries delivering more oxygen to cells in your muscles. This enables your cells to burn more fat during both exercise and inactivity. Your goal should be to do some type of cardio-vascular/aerobic activity (walking at a moderate pace, running, biking, stair climbing, swimming, rowing, Zumba, etc) three to five times a week for a sustained period of time of at least 20-30 minutes. Vary your choice of cardio activity to stave off boredom.

Remember, your body’s primary and preferred energy source is Carbohydrates (glycogen). While you are sleeping, your levels of glycogen slowly decline to provide glucose for various bodily functions that go on throughout the night. As a result, you wake up in the morning with depleted glycogen and lower sugar and when your primary fuel source is in short supply, this forces your body to tap into its secondary or reserve energy source; body fat.

You always burn a combination of carbs and fat for fuel, but depending on when you exercise, you can burn a greater portion of fat relative to carbs. When you do cardio in the morning, you not only burn fat during the session, but you also continue to burn fat at an accelerated rate after the workout. This is sometimes referred to as the “after burn” effect. An intense cardio session can keep your metabolism elevated for hours after you’re done exercising. Burn baby burn!

If doing cardio first thing in the morning isn’t an option for you, then the next best time to do your cardio would be immediately after weight training. Lifting weights (using dumbbells, kettle bells, etc) is anaerobic (carbohydrate-burning) by nature, and therefore depletes muscles glycogen. That’s why a post lifting cardio session has a similar effect as morning cardio on an empty stomach. You will still burn fat. However, night time cardio can fail to take advantage of the “after burn” effect because your metabolism drops like a ton of bricks as you go to sleep which is when your metabolic rate is slower than any other time of the day.

Remember that every “body” is different. What works for one may not work for another. It is important to know your body and what it will and won’t respond to when it comes to cardio exercise.

If you have any questions or would like more info, be sure to contact one of the Certified Sports Nutrition Specialists at 4x Nutrition. Have a great workout!!

Time to Transform Your Body - 2012 Trans-4X-Mation Challenge

It's time to kick your New Year's Resolution into high gear with motivation, support and expert advice from our Certified Nutrition Specialists. Enter to win the 2012 Trans-4X-Mation Body Transformation Challenge sponsored by 4X Nutrition and Muscleology Sports Nutrition.

Go to our website to learn how to enter, contest rules and check out information on the great prizes and support you will receive from 4X Nutrition: