Virtual Fitness Trainer » Training Supplements

Get Stronger, Faster, and Better by Training Right, Eating Well, and Resting Up

Mandy — Sat, 28 Nov 2009 09:46:05 +0000

I rarely start an article with the conclusion at the beginning. But, for this specific topic I couldn’t write it any other way. So, here it is.

No magic pill, patented drink mix, sublingual tincture, trans-dermal patch, man made food bar, proprietary mineral blend, or secret capsule is capable of producing the results, or anything remotely close, that can be achieved through the proper strength and conditioning program combined with a smart, a realistic nutrition program and adequate rest.

As the father of an eight year old baseball, soccer and football player, I am often asked by other parents, “What products would you recommend for my son/daughter to help improve their sports performance?” The paragraph above is my answer, always.

It is no wonder why so many people believe that enhanced sports performance can come from a bottle at your local nutrition store. The advertising freedom that nutritional supplement marketers are given is an absolute joke. The flexibility they have allows them to prey on peoples weaknesses and exploit the fact that most people want to believe what they see and hear through advertisements.

The problem lies within the fact that even when following “the rules” nutritional supplement marketers can still cleverly craft unbelievably deceptive advertising campaigns and get away with it

Some supplement companies have attorneys on staff that specialize in making sure that the company they represent is not breaking any laws in its advertising campaigns. Some companies who cannot afford full time attorneys hire them as outside consultants to perform the same function. Their main job is to compare the proposed advertising campaign, whether it is a radio ad, a television ad, internet ad or print ad and make sure it complies with all rules and regulations put forth by the Federal Trade Commission and/or the Federal Communications Commission. Keep in mind these hired pros work for the company who pays them and not for you, the consumer.

Ponder this, the Dietary Supplement Health and Education Act does not require manufacturers to report adverse reactions or side effects. Additionally, the sale of any supplement can only be prevented if the Food and Drug Administration can prove that the supplement is harmful. Amazing, isn’t it?

Despite the fact that supplement companies are restricted from making unproven or exaggerated claims, many are still able to get away with extremely deceptive advertising campaigns. Some companies are even so greedy that they completely disregard any of the industry rules and use outright lies in their marketing campaigns knowing that the regulatory agencies are overloaded and cannot catch every unscrupulous company. Even when caught, some of these companies have to pay a fine which usually only amounts to a small percentage of the profits it has taken in from its fraudulent marketing techniques. They are then ordered to clean up their marketing campaigns so they are in compliance with industry rules and are then allowed to continue selling their products.

So, what are a young athlete and/or parent to do, knowing that all of the outrageous claims by supplement companies are either false or grossly exaggerated?

Well, the answer is quite simple. Focus on what is proven, safe, realistic, and effective. Improving athletic performance boils down to three components:

1) A sound nutrition program constructed from whole, nutrient dense, readily available, preferably organic foods. For your specific needs it is best to consult with a sports conditioning specialist or a sports nutrition consultant.

2) A carefully designed and administered athletic strength & conditioning program. Several key factors will determine what the ideal training regimen for you should be. Again, it is best to consult with a sports conditioning specialist to determine your needs.

3) Adequate rest. Your body can only get stronger, faster, and better if you give it the proper amount of rest. During rest time your body releases hormones and chemicals to help you rebuild and recharge. Some of these substances interact with certain components of the healthy foods you eat to achieve this.

For the record, I am not adverse to all nutritional supplements. There are some fantastic multi-vitamin & mineral products, nutritional shakes, nutrition bars and a few other basic products on the market which can be helpful as supplements to a well rounded, whole food, nutrition program.

One website that can help you make better informed decisions about some of these helpful supplements is ConsumerLab.com.

Remember the old adage, “If it sounds too good to be true, it most likely is.”, when you see or hear these crazy advertisements because in reality, all you are seeing is a modern day snake oil presentation.

Joey Atlas, MS – Exercise Physiology, is considered one of the top personal trainers in the US. Joey is also renowned for his Legs, Hip, Butt and Thighs Makeover DVD package which is currently rocking the internet with it’s amazing results.

Rating the Energy Drinks

Mandy — Fri, 13 Nov 2009 09:27:11 +0000

Energy. Everyone wants more of it. And it’s as easy to get as heading down to the corner store…All we need to do is slam down a Red Bull. Or a Gatorade. Or a coffee. Or so the ads say.

But which of these is really the best energy drink? The answer, of course, is below…

Now when people talk about energy drinks, they are often simply referring to products that contain caffeine. After all, when someone is describing their energy levels, they are really talking about their level of mental alertness. So we’ll limit our discussion today to that: what drink gives you the best and longest-lasting energy levels.

#5 – At the bottom of our list are those sugar and caffeine “energy drinks” such as Red Bull (and even cola).

The problem with many energy drinks is that they contain too much sugar and/or too much caffeine. So while the short-term effects are huge increases in energy (i.e. feeling wired or even jittery – even to the point of nausea), after an hour or two you’ll crash and burn, and more than likely be ready for a nap – or as those marketing machines prefer, another “energy drink”.

#4 – Sports Drinks: Give these guys credit, they’ve convinced the world that we need to refuel with what’s essentially uncarbonated soda pop. Now unless you’re performing an exercise of more than an hour, you don’t need this liquid sugar.

#3 – Coffee: Having never had a coffee in my life, I’m not sure it’s fair of me to pass judgement on this beverage. But I’ll say this…a cup of coffee each day is not going to kill you.

But if you depend on the caffeine to give you your morning get-up-and-go, maybe you should do a little lifestyle review. Perhaps there are some things you can change to give yourself more energy without relying on a caffeine fix? And you’re probably getting a lot more caffeine than you bargain for if you get your coffee from the well-known coffee shops.

#2 – Green Tea: True, this beverage does contain caffeine, but it does so in relatively smaller amounts than coffee.

In addition, you should be able to find naturally decaffeinated Green Teas (avoid Green Tea that has been decaffeinated via an “acetylation” process – this might also remove the healthy phytochemicals in the tea). And of course, go organic if you can.

NOTE: All teas are healthy. Green Tea may or may not be healthier than traditional teas.

Green Tea is a super close second place to our winner…and research suggests that several cups of the tea are necessary each day to receive the full health benefits.

#1 – Filtered Water: There’s no way that water is going to lead to an energy crash. And it’s important part of your nutrition plan. While I admit, it will never compare to a caffeine-based beverage for giving you that mental wake-up, in the big picture, water is the go-to drink.

Unfortunately, despite all the messages about H2O, I know a lot of the Turbulence Training clients still do not drink enough water.

I’m a big proponent of 12 glasses per day – I drink more than that and immediately notice sluggishness when I am unable to do so. I encourage you to monitor your water intake and determine your optimal level for alertness.

Use the Turbulence Training Lifestyle to increase your energy.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit “TurbulenceTraining”

Fat Loss Nutrition Info

Mandy — Mon, 09 Nov 2009 09:16:50 +0000

The following fat loss nutrition info is an interview with Craig Ballantyne, owner of Turbulence Training Fat Loss Nutrition Guidelines – which is part of the TT package - and nutrition expert Dr. Chris Mohr, Ph.D who wrote the report. Below Chris answers some tough fat loss nutrition questions.

So first, Dr. Mohr’s credentials…

Dr. Chris Mohr is a consultant to a number of media outlets and
corporations including the Discovery Health Channel, Clif Bar, Fit Fuel, and Labrada Nutrition. He has authored or co-authored several textbooks and has written nearly 500 articles.

Dr. Mohr has bachelors and masters degrees in Nutrition, from Penn State University and the University of Massachusetts, respectively. He received his PhD in exercise physiology from the University of Pittsburgh and is also a registered dietitian.

Through his company, Mohr Results, Dr. Mohr offers consultations, provides corporate seminars, and will soon be providing nutrition services for trainers.

Now, before we get to the interview with Dr. Mohr, I have something to admit:

Nutrition is more important than training.

There, I said it. In fact, I’ve admitted it all along. It doesn’t
matter how good the Turbulence Training workouts are, you won’t get maximum results without the right nutrition.

And that’s why I’ve gone to Dr. Mohr to get his advanced fat loss tips.

CB: For fat loss, what kind of shake is best after weights? Do we
need high-carb, sugar shakes?

CM:
I still think this is an important meal to get some carbohydrates
in to fuel you for your next workouts, since carbohydrate intake is likely low throughout the remainder of the day.

Even during a fat loss phase, I recommend folks get at least a 1:1 ratio of carbs:protein.

CB: But what about sugar specifically? If a client is 35, 5’10″, and 21% body fat, does he need sugar in his post-workout drink?

CM:
I do still think simple carbs are important during this recovery
period.

Carbs don’t have to be the enemy—if the rest of your carb intake is mainly veggies, the post workout simple carbs will be a Godsend.

You’ll suck that right up, you’ll feel stronger, and have better
subsequent workouts. You should be training hard enough to be able to lose the fat…it’s not all about the carbs.

I would go 1:1 ratio of carbs:protein…around 30:30 of a
combination of malto/glucose/sucrose or any high GI ingredients with a whey isolate and/or hydrosylate.

CB: Does post-workout nutrition change for interval training?

CM:
I believe it does, because while you’re exercising at a
high-intensity, the amount of glycogen depletion and protein
degradation that’s going on is lower than with a longer duration,
intense weight workout.

It is still an important time for feeding (after exercise), but I
wouldn’t recommend the same high intake of carbs:protein as I would after a tough weight workout.

Like before, go with the 1:1 ratio of carbs:protein – that is, of
course, unless you were just out there doing intervals for an hour (but then you’d basically be superhuman).

CB: What are your thoughts on eating before bed?

CM:
This is a time I like a protein and fat meal, to help slow the
digestion of those nutrients during a time when it’s likely you
will be breaking down some muscle tissue.

I am “ok” with some carbs, but if you do eat them, focus on veggies or something similar and don’t sit down to a Thanksgiving meal and then immediately close your eyes.

CB: Everyone seems to know the general protein rule for gaining muscle (1g per pound bodyweight), but how much protein do we need when trying to lose fat?

CM:
This is suffice for losing fat as well. Maintaining this intake,
with a moderate fat intake as well, will help provide the necessary nutrients since you want to lose as much fat as possible, yet maintain as much lean body mass as possible.

You can’t get around the fact that weight loss does take some
reduction in calorie intake (or very high amount of calorie
expenditure), so focus your intake on lean proteins, healthy fats,
and always think fiber, not carbs.

CB: Give us one of your “secret” advanced fat loss nutrition tips…please!

CM:
Losing fat without the addition of intervals is like riding a bike
through sand – sure it will work, but your progress won’t be nearly as fast.

Replace all simple carbohydrates with their high-fiber
counterparts, and make sure you’re eating at least one vegetable each and every meal.

CB: What do you think of “calorie cycling” diets – where you drop your calories for a couple of days, then bump them up, etc. Is there any research to support this approach?

CM:
To my knowledge it’s all anecdotal.

Theoretically, it seems as if it may work; however, it would be
near impossible to design a well controlled study to test the
theory.

With that said, it’s hard to make specific recommendations because there’s nothing to base it off of.

CB: And let’s finish off with your thoughts on fish oil – dosage,
quality, etc.

CM:
They kick ass—general health, 2-4 g/day. Elevated TG I would go higher, increasing in a stepwise manner, up to 8g or so (not a
blanket statement, but individualized). Always speak with MD first since it does decrease clotting time…contraindicated if on blood thinning medications.

Preliminary research with weight loss shows it’s promising—2-3 studies to my knowledge. I do believe higher quality fish oils are important. Fish oil shouldn’t give you fishy burps or taste fishy at all.

Two favorites are Nordic Naturals and Carlson. Fish oils are
screened very well for mercury and other contaminants, particularly ones like NN and Carlson.

CB: Thanks Chris. This is great. I look forward to adding your nutrition knowledge to my Turbulence Training workouts…I guarantee that this combination will help everyone lose fat and gain muscle.

More nutrition interviews with Dr. Mohr are on the way.

If you have any other questions, just let me know.

Sincerely,

Craig Ballantyne
Author, Turbulence Training

P.S. Big Nutrition Announcement!

The Turbulence Training Nutrition Guide for Men & Women – written by Dr. Chris Mohr, Ph.D., is ready for you.

Here are just some of the things you’ll learn from Dr. Mohr…

1) How to calculate your calorie needs (p. 6)

2) Calorie recommendations for obese individuals (p.7)

3) The 23 types of sugar (many hidden!) to avoid (p. 9)

4) The 20 whole-grain sources to fuel your fat loss program (p9)

5) Over 60 fruits and vegetables that should be added to your diet (p. 10)

6) The 16 protein sources you should select most often (p. 13)

7) Shocking trans-fat content of 18 common foods – find out which food is the deadliest in terms of fat content (p. 16)

8 ) The 9 Fat Sources you should select most often (p. 17)

9) Dr. Mohr’s 12 Rules for Fat Loss (p. 18)

10) The TT Nutrition Plan for Men (p. 19)

11) The TT Nutrition Plan for Women (p. 23)

12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)

Increase Your Metabolism – How To Fire-Up Your Fat Burning Potential

Mandy — Wed, 04 Nov 2009 09:08:59 +0000

It seems that almost everyone you speak to these days is on a diet or would like to lose body fat. One word that often pops up in conversation is metabolism. It is usually in the context of, ‘I’ve put on so much weight so I must have a slow metabolism ‘.

Metabolism is the sum total of all the chemical reactions that take place within all the cells of the body. These chemical reactions use up energy and of course, the more energy you use up the more fat you will burn. Metabolism is a very individual thing. I’m sure you know some people who can literally eat whatever they want and still lose weight, whilst others only need to look at food and they put weight on.

Why is this? Well, there are 3 major factors that influence our metabolism and we will examine each one to find out how you can affect it using lifestyle factors so your metabolism fires up to the point that your body turns into a 24-hour-a-day fat-burning machine!

Muscle mass

The first factor is your muscle mass. Since muscle is the most metabolically active tissue in the body (along with nerve tissue), which means it burns up the most energy, the more muscle you have, the faster your metabolism gets and the faster you can burn off body fat.

Now I know you’re probably thinking, ‘But I don’t want to put on muscle!’ Before you disregard this idea, consider this: If you want to lose weight and you don’t force your body to at least maintain your existing muscle mass (through weight training), up to half of the weight you lose can come from muscle tissue. If this occurs, your metabolism will slow down dramatically making it harder to continue to lose weight and easier to put the lost weight back on. This is often the case when people go off a diet, they put the lost weight back on and it usually comes back with re-inforcements! It is called yo-yo dieting, referring to the up and down movements of the dieter’s bodyweight..

All you need to do to prevent the muscle loss that results from dieting and/ or performing aerobic exercise is to simply perform a minimum of two 30-minute weight training sessions a week. A qualified personal trainer can show you exactly what to do to ensure you weight train safely and effectively.

Furthermore, if you put on just a few kilos of body-shaping muscle it will have a huge impact on your metabolism. For every kilogram of muscle you put on, your metabolism increases by around 100 calories per day and over a few weeks this can help burn up a substantial amount of body fat. So even though your body weight may not change substantially, your body composition has because you have increased your muscle mass and lost body fat.

Also, as we age we tend to lose muscle. This results because our body’s functioning capacity reduces but also because our metabolism slows down due to a loss of muscle mass, which results from inactivity. Just as the saying goes: ‘use it or lose it’. In fact, research shows us that from the age of 30 to 65 most people have halved their muscle mass and doubled their fat mass and this is often called the ‘middle-age spread’. The ‘middle-age spread’ can easily be prevented or reduced by simply maintaining your muscle mass and therefore your metabolism through weight training.

Thyroid function

The gland that directly affects the metabolism of all body cells is the thyroid gland, which is situated around the trachea in the throat. The thyroid gland produces the throid hormones, thyroxine (T4) and tri-iodothyronine (T3) and these hormones directly increase the metabolism of all body cells. T3 is actually five times more powerful than T4.

The thyroid gland’s functioning is affected by many factors. Primarily, meal frequency and nutrient intake.

Nutrition experts recommend we have 5-6 small meals each day spread out every 2-3 hours. By doing so, we tell our body that we have a continual supply of nutrients. If we go without a meal for around 4 hours or more the body’s starvation mechanism kicks in and the first thing that occurs is the body reduces it’s output of thyroid hormones.

The starvation mechanism is an evolutionary response to a low blood glucose (sugar) level. It helped our ancestors survive famines thousands of years ago. Unfortunately the same thing occurs in our body as well. Whenever our blood glucose drops too low, our output of thyroid hormones decreases, which slows down the metabolism of all body cells, therefore preserving energy and helping us survive the ‘famine’.

Also, certain nutrients influence the functioning of the thyroid gland. Kelp (a type of seaweed that is a good source of iodine) and the mineral selenium have been shown to have a direct impact on the functioning of the thyroid gland. When these nutrients are supplemented in the diet they increase the output of thyroid hormones, even in people with normal functioning thyroid glands. Of course, an increase in the output of these hormones boosts the metabolism of all body cells.

Sympathetic tone

Sympathetic tone is the term used to describe the amount of norepinephrine (NE) released from the ends of neurons. Norepinephrine is a neurotransmitter (nerve transmitter) and the more NE is released, the higher the sympathetic tone or metabolic activity of many organs within the body. This means the body’s metabolism speeds up.

The people who can eat everything and not put on weight generally have a naturally high sypathetic tone and those people who put on weight just by looking at food tend to have a low sympathetic tone.

The easiest way to increase your sympathetic tone is by using ‘thermogenics’. Thermogenesis, as the name suggests, means the production of heat within the body ['thermo': heat, 'genesis': the beginning]. Heat is a by-product of energy production, therefore if you burn up more fuel, you generate more heat.

Some examples of thermogenics include certain foods like, coffee or cocoa (caffeine and theobromine- in cocoa) and chilli (capsaicin) and certain herbs (forskolin, evodiamine and ephedra). Green tea also has a very mild thermogenic effect but is mainly used as a ‘thermogenic extender’, which means it helps the thermogenics last longer in the body.

Thermogenics have a powerful effect on your metabolism so it is worthwhile ‘cycling’ their use, which means use them for a period of time, say eight weeks and then stop them for 2-4 weeks. You may also want to use them for two days on and one day off during the 8-week cycle.

So there you have it! Now you’ve go no more excuses for having a slow metabolism and you have some powerful strategies for boosting your metabolism and easily shedding those unwanted kilos in the lead-up to summer. Plus, there is a simple test to determine your metabolic rate and see if it is necessary to employ any of these strategies (see Ad on this page).

A summary of the strategies is as follows:

Weight train twice a week.
Have 5-6 small meals each day
Supplement your diet with kelp and selenium*
Use thermogenics occasionally*

So go to it and start turning your body into that fat-burning machine so by the time summer comes around you’ll be ready to put on your bathing suit with confidence!

* Before using any nutritional supplement, speak with your health care professional.

By Stephen Smith BSc
Steve is the Author of “Look Good Feel Great” at Quick Weight Loss Principles and part owner of BodyConcepts in Western Australia.

Protein Myths That Just Won’t Die

Mandy — Wed, 28 Oct 2009 08:58:31 +0000

I wrote the first version of this article in 1995 for MuscleMedia. At that time, there was little data supporting some of my conclusions, and even less data supporting the other sides conclusions!

Almost seven years later, we now have plenty of data to support my contention that most of what people are told about the “dangers” of high protein diets is wrong. It was wrong in 1995, and it’s wrong today. In this article we will explore some of that newer research.

When it comes to the topic of nutrition there are many myths and fallacies that float around like some specter in the shadows. They pop up when you least expect them and throw a monkey wrench into the best laid plans of the hard training athlete trying to make some headway.

Of all the myths that surface from time to time, the protein myth seems to be the most deep rooted and pervasive. It just won’t go away. The problem is, exactly who, or which group, is perpetuating the “myth” cant be easily identified.

You see, the conservative nutritional/medical community thinks it is the bodybuilders who perpetuate the myth that athletes need more protein and we of the bodybuilding community think it is them (the mainstream nutritional community) that is perpetuating the myth that athletes don’t need additional protein! Who is right?

If you tell the average nutritionist you are on a high protein diet because you are an athlete they will often reply, “oh you don’t want to do that, you don’t need it and it will lead to kidney disease” without a single decent study to back up their claim!

You see they too are susceptible to the skulking myth specter that spreads lies and confusion. In this article I want to address once and for all (hopefully) the protein myth as it applies to what the average person is told when they tell their doctor or some anemic “all you need are the RDAs” spouting nutritionist that he or she is following a high protein diet.

Myth #1 “High protein diets are bad for your kidneys”

For starters, the negative health claims of the high protein diet on kidney function is based on information gathered from people who have preexisting kidney problems, which has little to no relevance to healthy athletes. You see one of the jobs of the kidneys is the excretion of urea (generally a non toxic compound) that is formed from ammonia (a very toxic compound) which comes from the protein in our diets.

People with serious kidney problems have trouble excreting the urea placing more stress on the kidneys and so the logic goes that a high protein diet must be hard on the kidneys for healthy athletes also. Now for the medical and scientific facts.

There is not a single scientific study published in a reputable peer – reviewed journal using healthy adults with normal kidney function that has shown any kidney dysfunction what so ever from a high protein diet. Not one of the studies done with healthy athletes that examined this issue, or other research I have read, has shown any kidney abnormalities at all. For example, a recent study that examined the renal (kidney) function of athletes who follow a high protein diet–that is protein intake well above the US RDA– found no negative effects of a higher protein intake on the kidney function of these athletes.

The study called “Do Regular High Protein Diets Have Potential Health Risks on Kidney Function in Athletes? (International Journal of Sport Nutrition, 10 {1}) examined the kidney function of bodybuilders and other well-trained athletes following a high and medium protein diet.

The athletes underwent a 7-day nutrition record analysis as well as blood sample and urine collection to determine if their high-medium protein intakes affected their kidney function. The study found the athletes had renal clearances of creatinine, urea, albumin, and glomular filtration rates that were within the normal range.

The authors concluded “there were no correlations between protein intake and creatinine clearance, albumin excretion rate, and calcium excretion rate.” Furthermore, animals studies done using high protein diets also fail to show any kidney dysfunction in healthy animals.

One study that looked at the effects of a high protein diet on older dogs (“Effects of aging and dietary protein intake on uninephrectomized geriatric dogs.” Am J Vet Res 1994 Sep;55(9):1282-90) found not only did a high protein diet have no ill effects on the dogs kidneys, the dogs getting the higher protein intakes lived longer! Now don’t forget, in the real world, where millions of athletes have been following high protein diets for decades, there has never been a case of kidney failure in a healthy athlete that was determined to have been caused solely by a high protein diet.

If the high protein diet was indeed putting undo stress on our kidneys, we would have seen many cases of kidney abnormalities, but we don’t nor will we. From a personal perspective as a trainer for many top athletes from various sports, I have known bodybuilders eating considerably more than the RDA recommends (above 600 grams a day) who showed no kidney dysfunction or kidney problems and I personally read the blood tests! Bottom line? Higher than RDA intakes of protein will have absolutely no ill effects on the kidney function of a healthy athlete,
period.

So far, the data continues to support what we in the sports nutrition/bodybuilding field have been saying for decades, higher than RDA intakes of protein are perfectly healthy for athletes and their kidneys. Now of course too much of anything can be harmful and I suppose it’s possible a healthy person could eat enough protein over a long enough period of time to effect kidney function, but it is very unlikely and has yet to be shown in the scientific literature in healthy athletes or “regular” people for that matter.

Myth #2 “High protein diets cause Osteoporosis”

So what about the osteoporosis claim? That’s a bit more complicated but the conclusion is the same. In fact, recent data not only totally debunks this myth, but shows it may be the other way around!

The pathology of osteoporosis involves a combination of many risk factors and physiological variables such as macro nutrient intakes (carbs, proteins, fats), micro nutrient intakes (vitamins, minerals, etc), hormonal profiles, lack of exercise, gender, family history, and a few others.

The theory is that high protein intakes raise the acidity of the blood and the body must use minerals from bone stores to “buffer” the blood and bring the blood acidity down, thus depleting one’s bones of minerals. Though some early studies appeared to show higher protein intakes caused an excretion of calcium, which would ultimately lead to bone loss, recent studies have debunked that assertion and do not support the claim that higher than RDA intakes of protein will lead to bone loss (“Excess dietary protein may not adversely affect bone.” J Nutr 1998 Jun;128(6):1054-7).

Even if there was a clear link between a high protein diet and osteoporosis in all populations (and there is not) athletes have few of the above risk factors as they tend to get plenty of exercise, calories, minerals, vitamins, and have positive hormonal profiles.

Fact of the matter is, studies have shown athletes to have denser bones than sedentary people, there are millions of athletes who follow high protein diets without any signs of premature bone loss, and we don’t have ex athletes who are now older with higher rates of osteoporosis. What about regular people? One prominent researcher did an exhaustive review of the literature called “Optimal Intakes of Protein in the Human Diet” (Millward DJ .Proc Nutr Soc 1999 May;58(2):403-13) and came to some interesting conclusions on the issue. The study outlined an extensive body of recent data showing that high protein diets may in fact be beneficial for reducing blood pressure and stroke mortality. On the matter of bone loss, the review paper concludes “For bone health the established views of risk of high protein intakes are not supported by newly-emerging data, with benefit indicated in the elderly.”

Interestingly, a large body of research is now showing that the elderly may in fact require higher intakes of protein that is currently being recommended (“Increased protein requirements in elderly people: new data and retrospective reassessments.Am J Clin Nutr 1994 Oct;60(4):501-9).

Of course some will tell you that eating meat will increase bone loss, but a recent study 572 women and 388 men between the ages of 55 and 92 years, actually found animal protein consumption was associated with an increase in bone density over vegetable proteins! (Am J Epidemiol 2002;155:636-644.). So how long will it take for the conservative medical/nutritional community to give up on this myth that higher than RDA intakes or protein will make your bones turn into saw dust? I have no idea but clearly it’s untrue.

Myth #3 “All proteins are created equal”

How many times have you heard or read this ridiculous statement? Here has been such a plethora of research over the years showing different proteins can have different biological effects, I think even the most conservative people are letting go of this myth.

For example, whey protein has been shown to improve immunity to a variety of challenges and intense exercise has been shown to compromise certain parts of the immune response that whey may combat, and we know proteins such as soy, casein, etc. have many of their own unique effects.

So, this may be one myth that is finally put to rest with 99.9% of the myth perpetrators, but I am sure there is one die hard out there some place.

Myth #4 “Athletes don’t need extra protein”

Interestingly, there has not been much new research of note on this topic since I wrote the first version of this article in 1995. Now the average reader person is probably thinking “who in the world still believes that ridiculous statement?” The answer is a great deal of people, even well educated medical professionals and scientists who should know better, still believe this to be true.

Don’t forget, the high carb, low fat, low protein diet recommendations are alive and well with the average nutritionist, doctor, and of course the “don’t confuse us with the facts” media following close behind.

For the past half century or so scientists using crude methods and poor study design with sedentary people have held firm to the belief that bodybuilders, strength athletes of various types, runners, and other highly active people did not require any more protein than Mr. Potato Head…..err, I mean the average couch potato.

For those of you who may need a brush up, one review paper on the subject by one of the top researchers in the field (Dr. Peter Lemon) states “…These data suggest that the RDA for those engaged in regular endurance exercise should be about 1.2-1.4 grams of protein/kilogram of body mass (150%-175% of the current RDA) and 1.7 – 1.8 grams of protein/kilogram of body mass per day (212%-225% of the current RDA) for strength exercisers” (“Is increased dietary protein necessary or beneficial for individuals with a physically active life style?” Nutr. Rev. 54:S169-175, 1996).

Another group of researchers in the field of protein metabolism have came to similar conclusions repeatedly (“Evaluation of protein requirements for trained strength athletes.” J. Applied. Phys. 73(5): 1986-1995, 1992.) They found that strength training athletes eating approximately the RDA/RNI for protein showed a decreased whole body protein synthesis (losing muscle jack!) on a protein intake of 0.86 grams per kilogram of bodyweight.

They came to an almost identical conclusion as that of Dr. Lemon in recommending at least 1.76g per kilogram of bodyweight per day for strength training athletes for staying in positive nitrogen balance/increases in whole body protein synthesis.

They concluded “In summary, protein requirements for athletes performing strength training are greater than sedentary individuals and are above the current Canadian and US recommended daily protein intake requirements for young healthy males.”

This same group found in later research that endurance athletes also need far more protein than the RDA/RNI and that men catabolize (break down) more protein than women during endurance exercise. Although there has been some well thought out criticisms of the above conclusions for a variety of reasons, and the exact amount of protein each person needs depends on many factors (i.e. intensity and duration of exercise, age, whether the person is a beginner or experienced athlete, etc.), that people engaged in regular exercise require greater than the RDA in protein to get optimal effects, is without question in my view.

Conclusion

Now my intention of presenting the above quotes from the current research is not necessarily to convince the average athlete that they need more protein than Joe shmoe couch potato, because they already know they do, but rather to bring to the readers attention some of the figures presented by the current research since I wrote the first version of this article.

How does this information relate to the eating habits of the average athlete and the advice that has been found in the lay bodybuilding literature years before this research ever existed?

With some variation, the most common advice on protein intakes that could be-and can be- found in the bodybuilding magazines by the various writers, coaches, bodybuilders, etc., is one gram of protein per pound of body weight per day.

So for a 200 pound guy that would be 200 grams of protein per day. Although a tad higher than the research we have to go on at this time, it’s still an easy to follow time tested formula that clearly has no negative heath ramifications. Over the years the above myths have been floating around for so long they have just been accepted as true, even though there is little to no research to prove it and a whole bunch of research that disproves it!

I hope this article has been helpful in clearing up some of the confusion for people over the myths surrounding protein and athletes.

About the Author – William D. Brink

Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.

His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.

Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no “BS” industry insider who’s not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.

He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs and now runs seminars for tactical law enforcement (SWAT).

He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.

Find out more at Bodybuilding Revealed or Fat Loss Revealed.

Bodybuilding Hormone Secrets

Mandy — Mon, 26 Oct 2009 08:50:05 +0000

More today on the secrets of supersets…

In the past, I’ve mentioned supersets being effective simply because they save you time – and that results didn’t depend on your heart rate (even though it gets jacked with supersets).

But recent research suggests another reason for the effectiveness of supersets – and that’s the increase in Growth Hormone in your body.

GH, for those that don’t know, is one of the hormones in your body that increases fat burning.

It’s also one of the most popular scam supplements that you hear about in spam email.

So why is GH so popular?

Because everyone calls GH “the Fountain of Youth”. It’s supposed to make you lose fat and apparently make you look and feel younger…(and it must work – I was ‘accused’ repeatedly in NZ and Australia of being only 25 years old – almost 7 years younger than I really am – must be the TT lifestyle).

And that’s why it doesn’t surprise me that both interval training and high-intensity resistance training have both been shown to increase GH.

But the so-called GH boosting supplements aren’t backed by science. On the other hand, I’ve been able to show you the science behind Turbulence Training. And not only science, but results too!

But now for some bad news…a recent study (from JCEM, 91: 678-, 2006, for any science nerds) showed that obese men burn fewer calories and have less post-exercise GH than normal men. And the obese men also had higher cortisol levels. AND the obese men burned fewer calories in the post-exercise period. That’s a triple-yikes!

Three strikes against obese men…and possibly why some guys have a heck of time losing fat in the first place. Their hormones are out of whack to begin with – so its harder for their bodies to burn fat.

If you turn to a low-fat diet and lots of cardio, you aren’t going to get the GH response that you would if you eat according to Dr. Mohr’s TT fat loss guidelines and if you use the TT workouts.

So let’s review the TT workout set-up that will get you more results in less time…I’m talking 3 workouts of 45 minutes per week that will blast your post-exercise metabolism through the roof and help maximize your hormonal response to exercise.

A – The Warm-up

We use three bodyweight exercises done in a circuit. This is a much better way to prepare for training than by walking slowly on a treadmill.

B – The Strength Training Supersets

This can be as little as one brilliant superset (DB squats + DB presses) if you have only 10 minutes, or up to 4 supersets if you want to spend 30 minutes on your TT Strength Training.

C – Intervals

Bodyweight circuits, stationary bike intervals, or running on the treadmill or outside, these are just a few of the ways we can do intervals for 10-20 minutes.

We don’t need 40 minutes of slow cardio, or even 40 minutes of intervals.

There is still a lot to learn about interval training, but most research is using only 20-minute interval workouts to get major, much-better-than-longer-cardio results.

As I learn more, you’ll learn everything.

So that’s that. Eat according to Dr. Mohr’s TT Fat Loss Guidelines to avoid the Western Lifestyle, and exercise and live according to the TT lifestyle, and you’ll look and feel fantastic – and YOUNGER!

3 sessions of 45 minutes per week for your fountain of youth,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Whey Protein Supplements – The Whey It Is

Mandy — Sat, 10 Oct 2009 08:40:07 +0000

Confused about whey protein supplements? Get the full run down below.

If there is one thing that continues to perplex me, it is the disparity between how popular whey protein is (thanks in large part to yours truly) and how much confusion there is regarding this immensely popular supplement. Why are people so confused about whey? I have to conclude that it’s part deceptive advertising by some unscrupulous supplement companies, poorly researched articles put out by self proclaimed “guru” types, and the fact that whey is indeed a complicated protein. In this article I will endeavor to clear it all up once and for all…lift the vale of secrecy, strip away the myths, and shatter the hyperbole surrounding this ultra popular supplement.

By the time you are through reading this article, you will know all you need to know regarding the differences in whey, such as concentrates vs. isolates, micro filtered vs. ion exchange, and many other answers to questions that seem to persist no matter how hard wise-guy writers like me have tried to dispense with all the myths and misinformation/disinformation surrounding whey. Read this article carefully, put it to memory, and you will be the resident whey expert in the gym and amaze your friends at the next cookout if whey becomes a topic of discussion (in which case you go to some boring cookouts!).

What is whey?

When we talk about whey we are actually referring to a complex ingredient made up of protein, lactose, fat and minerals. Protein is the best known component of whey and is made up of many smaller protein subfractions such as: Beta-lactoglobulin, alpha-lactalbumin, immunoglobulins (IgGs), glycomacropeptides, bovine serum albumin (BSA) and minor peptides such as lactoperoxidases, lysozyme and lactoferrin. Each of the subfractions found in whey has its own unique biological properties.

Up until quite recently, separating these subfractions on a large scale was either impossible or prohibitively expensive for anything but research purposes. Modern filtering technology has improved dramatically in the past decade, allowing companies to separate some of the highly bioactive peptides -such as lactoferrin and lactoperoxidase-from whey.

Some of these subfractions are only found in very minute amounts in cow’s milk, normally at less than one percent. For example, although it is one of the most promising subfractions for preventing various diseases, improving immunity and overall health, lactoferrin makes up approximately 0.5% or less of whey protein derived from cow’s milk (whereas human milk protein will contain up to 15% lactoferrin). Over the past few decades, whey protein powders have evolved several generations from low protein concentrates to very high protein isolates.

What’s so great about whey?

Whey protein has become a staple supplement for most bodybuilders and other athletes, and for good reason: it’s a great protein with a wide variety of benefits. Whey has more recently caught on with the anti-aging/longevity-minded groups also.

A growing number of studies has found whey may potentially reduce cancer rates, combat HIV, improve immunity, reduce stress and lower cortisol, increase brain serotonin levels, improve liver function in those suffering from certain forms of hepatitis, reduce blood pressure, and improve performance, to name a few of its potential medical- and sports-related applications. Whey also has an exceptionally high biological value rating and an exceptionally high Branch Chain Amino Acid (BCAA) content.

One of whey’s major effects is its apparent ability to raise glutathione (GSH). The importance of GSH for the proper function of the immune system cannot be overstated. GSH is arguably the most important water-soluble antioxidant found in the body.

The concentration of intracellular GSH is directly related to lymphocyte’s (an important arm of the immune system) reactivity to a challenge, which suggests intracellular GSH levels are one way to modulate immune function. GSH is a tri-peptide made up of the amino acids L-cysteine, L-glutamine and glycine. Of the three, cysteine is the main source of the free sulfhydryl group of GSH and is a limiting factor in the synthesis of GSH (though the effects of whey on GSH is more complicated than simply its cysteine content).

Because GSH is known to be essential to immunity, oxidative stress, and general well being, and because reduced levels of GSH are associated with a long list of diseases, whey has a place in anyone’s nutrition program. Reduced GSH is also associated with over training syndrome (OTS) in athletes, so whey may very well have an application in preventing, or at least mitigating, OTS. Pertaining directly to athletes, some recent studies suggest whey may have direct effects on performance and muscle mass, but this research is preliminary at best. Some studies have found oxidative stress contributes to muscular fatigue, so having higher GSH levels may allow you to train longer and harder, as some recent data suggests.

Different types of whey

Most of the confusion surrounding whey appears to be in understanding the different types of whey: concentrates, isolates, ion exchange, and others. In the following sections, I will attempt to clear it all up for the reader.

Whey Protein Concentrates:

First generation whey protein powders contain as low as 30-40% protein and high amounts of lactose, fat, and undenatured proteins. They are categorized as a whey concentrate and are used mostly by the food industry for baking and other uses. Modern concentrates now contain as high as 70-80% protein with reduced amounts of lactose. This is achieved through ultra-filtration processing, which removes lactose, thus elevating the concentration of protein and fat in the final product. Although much maligned by companies who have invested heavily in marketing isolates, a well made concentrate is still a high quality source of whey protein, though it will contain higher levels of lactose, ash, and fat then an isolate.

The pros and cons of isolates, and the micro filtered vs. ion exchange debate

Whey Protein Isolates (WPIs) generally contain as much as 90-96% protein. Research has found that only whey proteins in their natural undenatured state (i.e. native conformational state) have biological activity. Processing whey protein to remove the lactose, fats, etc. without losing its biological activity takes special care by the manufacturer. Maintaining the natural undenatured state of the protein is essential to its anti-cancer and immune-modulating activity. The protein must be processed under low temperature and/or low acid conditions as not to “denature” the protein. WPIs contain >90% protein content with minimal lactose and virtually no fat.

The advantage of a good WPI is that it contains more protein and less fat, lactose, and ash than concentrates on a gram-for-gram basis. However, it should be clear to the reader by now that whey is far more complicated than simple protein content, and protein content per se is far from the most important factor when deciding which whey to use. For example, ion exchange has the apparent highest protein levels of any isolate.

Does that make it the best choice for an isolate? No, but many companies still push it as the holy grail of whey. Ion exchange is made by taking a concentrate and running it through what is called an ion exchange column to get an “ion exchange whey isolate.” Sounds pretty fancy, but there are serious drawbacks to this method. As mentioned above, whey protein is a complex protein made up of many sub fraction peptides that have their own unique effects on health and immunity. Some of these subfractions are only found in very small amounts. In truth, the subfractions are really what ultimately makes whey the unique protein it is.

Due to the nature of the ion exchange process, the most valuable and health-promoting components are selectively depleted. Though the protein content is increased, many of the most important subfractions are lost or greatly reduced. This makes ion exchange isolates a poor choice for a true third-generation whey protein supplement, though many companies still use it as their isolate source due to the higher protein content. Ion exchange isolates can be as high as 70% or greater of the subfraction Beta-lactoglobulin, (the least interesting and most allergenic subfraction found in whey) with a loss of the more biologically active and interesting subfractions. So, the pros of an ion exchange whey is for those who simply want the very highest protein contents per gram, but the cons are that the higher protein content comes at cost; a loss of many of the subfractions unique to whey. Not an acceptable trade in my view, considering the fact that the actual protein differences between a micro filtered type isolate is minimal from that of an ion exchange.

This segues us nicely into looking at the micro filtered whey isolates. With the array of more recent processing techniques used to make WPIs-or pull out various subfractions -such as Cross Flow Micro filtration (CFM®), ultra filtration (UF), micro filtration (MF), reverse osmosis (RO), dynamic membrane filtration (DMF), ion exchange chromatography, (IEC), electro-ultrafiltration (EU), radial flow chromatography (RFC) and nano filtration (NF), manufacturers can now make some very high grade and unique whey proteins.

Perhaps the most familiar micro filtered isolate to readers would be CFM®*. Although the term “cross flow micro filtered” is something of a generic term for several similar ways of processing whey, The CFM® processing method uses a low temperature micro filtration technique that allows for the production of very high protein contents (>90%), the retention of important subfractions, extremely low fat and lactose contents, with virtually no undenatured proteins. CFM® is a natural, non-chemical process which employs high tech ceramic filters, unlike ion exchange, which involves the use of chemical reagents such as hydrochloric acid and sodium hydroxide. CFM® whey isolate also contains high amounts of calcium and low amounts of sodium.

To sum this section up:

- The pros of ion exchange isolates are extremely low fat and lactose levels, with the highest protein levels (on a gram-for-gram basis). The con-which outweighs the pros in my view-is the loss of important subfractions in favor of higher amounts of Beta-Lac.
- The pros of well-made micro filtered isolates are a high protein content (90% or above), low lactose and fat levels, very low levels of undenatured proteins, and the retention of important subfractions in their natural ratios. There really are no cons per se, unless the person wants the additional compounds discussed in the next section.

* = CFM® is a trademark (hence the annoying trade mark symbol next to whenever I write CFM) of Glanbia Nutritionals, a large dairy company based in Ireland with production in the US.

New directions/the future for whey

There are several interesting directions in the development and processing of the next generation of whey proteins.

Bioactive whey fraction protein

A new generation of whey products known as Bioactive Whey Fraction (BAWF) protein is soon to hit the market place, and has the potential to be a worthwhile addition to an athlete’s diet. These new BAWF proteins provide the benefits of high protein levels (>70%) accompanied by greatly increased levels of bioactive health-promoting compounds. This innovative product contains all sorts of interesting compounds not found in significant concentrations in either whey isolates or concentrates. BAWF protein contains far higher total growth factor levels comprised from IGF-1, TGF-ß1, and TGF-ß2. It contains much higher levels of various phospholipids and various bioactive lipids, such as conjugated linoleic acid (CLA), phosphotidyl-serine, phosphtidyl-choline, sphingomyelin, and higher levels of immunoglobulins and lactoferrin.

Although data is lacking, studies will likely be completed to demonstrate BAWF protein’s effects related to athletes’ muscle mass or performance. Current studies do suggest these compounds can improve immunity and intestinal health, and have many other effects that both athletes and less active people alike may find beneficial. The differences in the levels of these compounds between this BAWF protein compared to standard concentrates and isolates is not minor. For example when comparing a BAWF protein to a typical concentrate (e.g. WPC 80), the BAWF protein has 350% more lactoferrin, 400% more CLA, 200% more PS more and PC and 150% more IGF as found in the concentrate. The differences are even larger between BAWF protein and an isolate as isolates have only trace amounts of PS, PC, and CLA.

Optimizing subfraction ratios

Another fairly new development in whey processing is the ability to isolate certain bioactive subfraction proteins on a large scale from whey proteins, such as lactoferrin or Glycomacro peptide, using some of the processing methods mentioned above. This was not possible to do on a large scale just a few years ago, but can be done today with modern filtering techniques employed by a small number of companies. This allows for a truly tailored protein supplement; the ability to add back in certain subfractions in amounts that can’t be found in nature. Take for example the subfraction lactoferrin. In many whey products, it is nonexistent due to the type of processing employed. The best whey products will contain less than 1% lactoferrin-and more like 0.5%-of this rare but important micro-fraction. Some companies are now able to add in a specific subfraction to get a truly “designer” protein. One company is also working on making an isolate that will have higher levels of the beneficial subfraction alpha-lactalbumin, and lower levels of the more allergenic and less nutritive subfraction Beta-lactoglobulin. “High alpha-lac” whey isolates would be potentially superior to what is currently on the market in large scale production.

Hydrolyzed proteins make a comeback

Most people remember hydrolyzed proteins were all the rage a few years ago, then dropped off sharply. “Hydrolyzed” basically means the protein has been broken down partially into peptides of different lengths. Because the protein is already partially broken down, it is absorbed faster, which may have positive effects under certain circumstances, and certain metabolic conditions (i.e., burn victims or people with certain digestive disorders and pre-term infants). Whether or not hydrolyzed proteins are truly an advantage to athletes has yet to be proven.

The hype over hydrolyzed proteins was largely based on one rat study that found fasted rats given Hydrolyzed protein had higher nitrogen retention then rats fed whole protein. Human studies have shown that whey peptide-based diets in patients with cancer and crohn’s disease result in enhanced nitrogen retention and utilization. To date, no one has followed up with a human study with healthy athletes showing the same thing.

Regardless, the reason Hydrolyzed protein supplements never became more popular was due to the fact they tasted awful, were expensive, and lacked enough data to really support their use. The way they were produced at the time also denatured the protein heavily. One company has a method for Hydrolyzing whey protein that uses an enzymatic process that tastes OK and does not denature the protein. It also appears to be fairly cost effective. This type of Hydrolyzed whey may have some interesting, albeit poorly researched, applications for bodybuilders and other athletes.

Got milk minerals?

Another potentially useful product to bodybuilders and other athletes is a process for extracting milk minerals from the milk. This yields a highly bio available form of calcium without the fat and lactose of dairy products, and also contains other minerals and nutrients, such as magnesium, phosphorus, potassium, and zinc, needed for optimal bone formation and metabolism. Recent research suggests that higher calcium intakes are associated with lower blood pressure and other positive effects on health.

Most interesting to bodybuilders and other athletes, however, is a growing body of research that has found that higher calcium intake leads to reduced body fat levels and may help shift the metabolism to increased lipolysis (fat breakdown) and decrease lipogenesis (formation of fat). Though bodybuilder types don’t tend to suffer from bone density issues, many may not be getting an optimal intake of calcium to see changes in body fat levels. This new milk mineral product added to various protein formulas might be just what the anabolic doctor ordered for athletes looking to minimize body fat and maximize muscle mass.

Conclusion

Well there you have it. I hope this article finally clears up the major confusion people have surrounding whey, so you can now be an educated consumer when you go to buy that next can of whey. Don’t be fooled by the hype. Whey is great stuff for many reasons, but you won’t “add mounds of muscle in ultra short time” from the simple addition of whey to your diet. I also suggest people keep an eye out for some of the newer developments I outlined above that will probably be finding their way into the next generation of whey-based formulas.

About the Author – William D. Brink

Find out more at Bodybuilding Revealed or Fat Loss Revealed.

It’s All In the Timing – Pre/Post Workout Nutrition

Mandy — Fri, 02 Oct 2009 07:54:03 +0000

What’s so important about getting on top of your workout nutrition? Read Will’s Article below…

Most people are aware that nutrient timing is as important as nutrient composition. In other words, it’s not just what you eat, but when you eat it that gives optimal results. As the man says, “Timing is everything.” Consuming the right foods at the right time can have positive effects on body composition: which means more muscle and less body fat.

Health-conscious people are told to avoid simple carbohydrates, and for good reasons. It’s not true all the time and in every situation, however. Following a heavy workout, there is a metabolic “window” – so to speak – where the body preferentially shuttles glucose into the liver and muscles to replace lost glycogen via both insulin-dependent and non-insulin-dependent transport mechanisms. Translated, this means your body will shuttle carbs and protein into the tissues you want (muscle) instead of storing them as fat after a workout.

To carry the analogy further, the metabolic window doesn’t stay open indefinitely, so you need to take advantage of the opportunity while it lasts.

A number of studies have found that a post-workout drink containing simple, high-GI carbs and protein increases protein synthesis dramatically. The two work synergistically to create an anabolic environment that’s superior to either nutrient alone. In addition, some recent work suggests that a pre-workout drink may be superior to a post-workout drink, and consuming both may be best of all!

Research looking at the issue has gotten a great deal of attention in the sports nutrition world. One particularly interesting study, “Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.” (Am J Physiol Endocrinol Metab 2001 Aug;281(2):E197-206), compared the anabolic responses to a carbohydrate and amino acid supplement taken either before or after resistance exercise. It’s counterintuitive to think taking in these nutrients before the workout is superior to post-workout, but according to this small study:

“…results indicate that the response of net muscle protein synthesis to consumption of an EAC solution [carb/amino acid drink] immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis…”

Since this study was published, several researchers have proposed that providing amino acids/protein and carbs both before and after a resistance workout represents the best of both worlds. This is the premise of the book “Nutrient Timing” by John Ivy and Robert Portman. They present compelling evidence that the right mixture of nutrients, taken at key points in the muscle growth cycle, will optimize improvements in muscle growth, strength, and power, as well as enhance recovery from exercise.

Overall, there’s a solid body of scientific evidence to support using a blend of fast-acting carbs and amino acids/protein for both pre- and post-workout nutrition. It’s definitely a “hot” topic among sports researchers. It’s also a topic that seems to create endless speculation and conversation with non-scientists looking to get the most of their time in the gym. Everyone wants to hear the latest word, it seems.

So what’s the latest word?

The place to discover cutting edge research on a topic is to attend conferences where researchers present their most recent findings. This is a much faster way of getting current info than reading scientific journals, as it can take many months (even years!) to publish the work researchers submit for review and publication.

Each year, I attend various scientific conferences that apply to my interests, research, and business. This year I attended the International Society of Sports Nutrition (ISSN) conference in Las Vegas. The ISSN is a relatively new organization and this was their third conference to date.*

A session on the role of nutrition in exercise and recovery was particularly interesting. One standout study**, “Effects of protein and carbohydrate on anabolic responses to resistance training” looked at the effects of carbs, creatine, and whey – taken alone and in different combinations – on LBM and/or strength. The conclusion was that the combination of all three (whey, carbs, and creatine) was the most effective and that there appeared to be a true synergism between these nutrients. This study also confirmed that these nutrients, taken both before and after training, have a greater effect on lean mass and strength than when taken at other times of the day. I don’t think that comes as a big surprise to most people “in the know” about such things, but it’s good to see it confirmed under controlled conditions.

The take home lesson is this: if you want to optimize your nutrition to gain muscle mass and strength, it’s vital to consume a combination of fast-acting carbs and protein during the workout “window.”

Here’s what I recommend: mix 30-50g of high quality whey with 75-100g of high GI carbs (such as glucose, maltodextrin, etc.,) and 3-5g of creatine monohydrate and drink half immediately before you hit the gym, and the other half immediately following your workout.

To make it extra simple, I use a pre-made carb drinks (e.g., TwinLab Ultra Fuel, etc.) and add the whey and creatine to that and mix it up. You can “roll your own” of course by buying various carb powders in bulk. I just like the convenience of the pre-made carb mixtures myself.

As you can see, I don’t use a complicated formula for the amounts of protein, carbs, and creatine to take pre- and post-workout. Why? Because – while focusing on such minutiae would make me look smart – it probably won’t have any effects on you. Following the K.I.S.S. (“Keep It Simple, Stupid”) system works best here. The above formula is more then sufficient to supply the nutrients required to take advantage of the metabolic window. Some people take it a step further by dividing the formula into three parts, to be consumed before, during and after the workout, but I don’t see the need for that either. I doubt there are any real benefits to it, but more research is needed there.

This isn’t a miracle mixture, of course. If your training and/or nutrition over the rest of the day aren’t up to snuff, this pre- and post-workout drink won’t make up for those shortcomings. In conjunction with a good training program and diet however, combining pre- and post-workout nutrition will clearly add to your success. And remember, it’s not rocket science, so don’t make it any more complicated then it needs to be.

*I recommend that anyone interested in the topic of sports nutrition – lay person or scientist – should join the ISSN.* Visit their web site at http://www.sportsnutritionsociety.org for more information.

**Presented by Dr. Paul Cribb

About the Author – William D. Brink

Find out more at Bodybuilding Revealed or Fat Loss Revealed.

The Ultimate Fat-Burning Day

Mandy — Wed, 09 Sep 2009 09:53:08 +0000

Obesity levels in Australia are reaching epidemic proportions. The number of obese people in Australia has doubled in the last 10 years and the extra bodyfat increases the risk of degenerative diseases including, heart disease, cancer and diabetes.

Each year Australians are putting on around 6,000 tonnes of fat! This means the activities we are engaging in on a daily basis are promoting fat storage rather than fat burning in our bodies.

In this article we will examine the ultimate fat-burning day- everything you need to do to burn off the maximum amount of bodyfat in 24 hours. As we cover each of the ‘daily disciplines’, decide whether or not it suits you and if you can incorporate it into your lifestyle. The most important point to remember is any fat-loss principle you decide to incorporate into your lifestyle must be sustainable. It must become a habit that you can perform for the rest of your life. If not, the results you achieve by using it will be short-lived as well.

The first strategy to employ is the ‘Maximum Fat-loss Protocol’. This is a jealously guarded secret of fitness experts around the world simply because it is so effective at getting amazing results. This one strategy alone can burn off a massive amount of fat in a few short weeks if it is performed every day. It is a very simple 4-step process, which is as follows:

Wake up in the morning and take a thermogenic.
Exercise for 30-60 minutes.
Wait 30 minutes.
Have breakfast.

This strategy uses a number of physiological mechanisms in the body in order maximise the utilisation of fat for fuel.

Start your day by waking up in the morning at 6:00am and taking a thermogenic. At this time your blood sugar (blood glucose) tends to be low because you were fasting for the last 6-8 hours (assuming you didn’t have a midnight snack!). Your metabolism is relatively low too. Taking a thermogenic (fat burner) like, BCN’s XLR8, gives your metabolism a ‘kick start’ and also forces your fat cells to release stored fat and send it into the bloodstream. Now you have created an environment in your bloodstream where your blood sugar is low and your blood fat is high.

Then, when you start exercising, your working muscles will use fat almost exclusively as a fuel source. Plus, as a result of taking the thermogenic and doing the exercise, your metabolism stays elevated for quite some time after the exercise session is completed. This is why it is important to wait 30 minutes before having breakfast. You will keep burning fat during this post-exercise window. If you have breakfast straight after the exercise session, your blood sugar will rise, inducing insulin secretion. Insulin will then stop the fat-burning process in its tracks.

In saying this though, you don’t want to wait longer than about 30 minutes because as a result of having a low blood sugar level for an extended period of time, the level of cortisol in your bloodstream will start to rise. Cortisol has the effect of breaking down lean tissue in the body including muscle, which results in a depression of your metabolic rate.

It is best to use this 30 minute window to have a shower, get changed and perhaps get the kids ready for school. Then at around 7 or 7:30am have breakfast.

Your breakfast meal, as with all your meals, should contain a small portion of all three macronutrients: carbohydrate, protein and fat. Breakfast might be an egg on toast (wholemeal or multigrain without butter or margarine) and a cup of white coffee or tea (one sugar is allowed). Perhaps you would prefer a 30g serve of natural muesli with 150mls of HiLo or skim milk or lite soy milk, rice milk or oat milk. Add 1 level tablespoon of LSA mix (linseeds, sunflower seeds and almonds) and 2 teaspoons of psyllium husks to the cereal. You can also have a cup of tea or coffee with this meal.

If you’re not a breakfast person but still want to lose fat fast, then consider having a meal replacement shake like, Tone & Firm (for ladies) or Whey Fusion (for men). Simply pour a glass of milk, add a scoop of the powder, stir vigorously and drink- it’s that simple!

Next, it’s off to work or it’s time to start your daily chores. During the day carry around a water bottle with you. Make an effort to constantly sip it all day long. Even though your body may not require all the water you consume (because you do get water from food), the extra water will flush toxins from your body, keep your body cells well hydrated and reduced your appetite. It is best to use filtered water rather than tap water to limit the impurities that go into your body from the water you consume.

At 10am it’s time for your mid-morning meal/ snack. Again, this includes a small portion of carbohydrate, protein and fat. Of course many people are busy during the day so they want options that are quick and easy. A piece of fruit with some nuts or a small tin of flavoured tuna on 1-2 corn thins are good ‘whole-food’ options. If you’re really busy though, and these days, who isn’t? Then the ‘whole-food’ options may not suit your daily schedule. If so, consider using a meal replacement powder or bar.

It is so important not to skip this meal because it helps you avoid the ‘Starvation Mechanism’ that the body kicks in when you miss meals. If the body goes without food for greater than about 3 or 4 hours during the day, your body thinks it is entering a famine so it invokes a number of mechanisms to protect itself. These include: reducing thyroid hormone output, increasing cortisol production, increasing the activity of the fat-storing enzymes and increasing your appetite. They are all designed to slow the metabolism down, limit fat burning and promote fat storage. So in order to avoid the ‘Starvation Mechanism’, make sure you have 5 or even 6 small meals a day. It may seem ironic that by eating more often you can actually burn more fat but you would be amazed at the number of overweight people who eat only once or twice a day!

Lunch is around 1:00pm and is always a ‘whole-food’ meal. For maximum fat loss you must control your intake of high-density carbohydrates like, bread, pasta and rice without cutting them out altogether. Unfortunately this means the traditional sandwich for lunch has to go! Two slices of bread or a medium-sized roll have 30 grams of carbohydrates or more and if you want to keep your blood sugar stable and therefore insulin low, having around 20 grams of carbohydrates per meal is ideal. This equates to approximately 1 slice of bread, ½ a cup of cooked rice or pasta or 1 small potato.

The lunch meal should also have a small portion of protein and fat and this can easily be achieved by having around 100 grams (cooked weight) of lean meat either, fish, chicken or red meat. This will provide you with 25-30 grams of protein and 4-7 grams of fat. Some low-density carbohydrates should also be added to the meal because they have very little impact on your carbohydrate intake but they do help fill you up as well as providing your body with many valuable nutrients including, vitamins, minerals, fibre and phytonutrients (nutrients from plants). 1-2 cups of a mixture of broccoli, carrots, green beans, tomatoes and lettuce is a good option.

Your mid-afternoon meal/ snack at around 4:00pm has the same options as your mid-morning meal/ snack. Often people skip this meal because they are so busy during the day and as a result, when it’s time for dinner, they tend to over-eat- the worst time of the day to be having a big meal. Furthermore, if they do have something for their mid-afternoon meal, it is usually a piece of fruit, a small tub of yoghurt or a low-fat muffin ; not a complete meal because it lacks protein and good fat. As was covered earlier, it is essential that all meals have a portion of carbohydrate, protein and fat, rather than just carbs because they’re the most convenient. Protein is particularly important because it is used for many vital functions in the body including, supporting the immune system, making enzymes, and building body tissue. Since the body is a dynamic structure, meaning body tissues are constantly being built up and broken down, without enough building blocks (protein) being supplied in the diet every few hours, more breaking down than building up occurs. This slows the metabolism down and makes fat loss difficult.

Take another serve of your thermogenic (fat burner) with your mid-afternoon meal. It can help prevent the afternoon slump some people fall into as well as giving you an energy boost prior to your afternoon workout.

After work or late in the afternoon perform a resistance-training workout. This may involve lifting weights, using rubber bands or performing bodyweight exercises. Resistance exercise is the most under-estimated way to burn fat fast. A 20-30 minute session 2-3 times a week is all that is needed to provide your body with the benefits. Resistance exercise forces your body to maintain or even slightly increase your muscle mass. Since muscle is the most metabolically-active tissue in the body, the greater your muscle mass, the faster you burn fat. If resistance exercise is not a part of your fat-loss plan, then you will always lose muscle as you lose weight, which slows your metabolism down. And ladies, by performing regular resistance exercise you won’t end up looking like a man! The fat-burning process in your body can be magnified even more by doing 20-30 minutes of aerobic exercise (walking, cycling, jogging, swimming, boxing, etc.) after your resistance exercise session.

Resistance exercise is a high-intensity form of exercise and as such the body uses more carbohydrates (muscle glycogen and blood sugar) as a fuel source. Therefore, performing some aerobic exercise after the resistance exercise session when the blood sugar is low means your body will use more fat as fuel, especially if you’ve taken the XLR8 capsules with your mid-afternoon meal.

The other major benefit of performing an afternoon exercise session is that any carbohydrates eaten for dinner will simply be used to replenish the glycogen (stored carbohydrate) in the muscles and liver rather than being converted into bodyfat.

Dinner is around 6:30-7:00pm and consists of a substantial portion of protein (150 grams of fish, chicken, turkey or red meat), a reduced portion of starchy carbohydrates (high or medium density carbohydrates) like, potato, pasta, rice or pumpkin and a substantial amount of fibrous carbohydrates like, broccoli, carrots, green beans, peas, cauliflower, etc.). The protein portion is important because it provides the building blocks for the body during sleep ; the time when the body goes through the processes of repairing, replenishing and rebuilding cells. Protein also helps stimulate Growth Hormone (GH) release, which is a powerful anabolic (muscle-building) and lipolytic (fat-burning) hormone.

The reduced portion of starchy carbohydrates is necessary because the body doesn’t need much fuel in the evening since activity is low. It is still good to have some though because it replenishes the muscle glycogen stores that were depleted during the afternoon exercise session. Having a small portion also makes it easier to follow this style of eating long term. Many fitness experts recommend avoiding starchy carbs in the evening altogether and whilst this is justified because of the reduced activity and a slowing of the metabolism towards the end of the day, it is hard to stick to long term if you’ve had starchy carbs with dinner every evening for the last 10 or 20 years! Plus, you don’t want to have to eat differently to the rest of the family.

After dinner take a multivitamin/ mineral supplement and 3-4 fish oil capsules. These two supplements ensure that any nutrients you may be lacking in the diet are supplied to the body, especially at the time when they can be used most- during sleep (repairing, replenishing and rebuilding). Also, by providing all the required nutrients to the body through the diet and supplements, all the body cells’ functioning improves, including their metabolic efficiency, which results in greater fat burning.

For people with a ‘sweet tooth’, allow yourself half a punnet of strawberries. They are a low- density carbohydrate so they won’t affect your blood sugar much at all. They are also a good source of vitamin C, fibre and phytonutrients.

At around 8:00pm , prepare your meals for the following day (mid-morning, lunch and mid-afternoon) so you can have them ready to take with you. If you don’t have your meals pre-prepared, your ability to get high quality, fat-burning meals during the day is very difficult and it is easier to skip meals or select options that are the best for helping you achieve your goals.

One hour before bed ( 9:00pm ) have a protein shake for supper. It should consist of protein powder mixed in water not milk. Having it mixed in water and not milk reduces your carbohydrate and calorie intake. The protein should also be a combination of whey (high quality) and casein (slow release). Tone & Firm is a good option. This meal provides the body with a constant flow of amino acids into the bloodstream during sleep, which prevents muscle breakdown (anti-catabolic effect) and promotes Growth Hormone release. Also, being in a liquid form means it doesn’t require much digestion by the body and this is important especially when the body is going through the other processes of repairing, replenishing and rebuilding.

If you follow this daily plan exactly as outlined, you will burn more fat off your body in a 24-hour period than ever before. Keep in mind though, one day isn’t going to transform your body. In order to see dramatic changes in your body you need to string many days together and make these strategies daily habits. If you do, you will be amazed at how much your energy level will increase and how great your body will look. Go for it!

By Stephen Smith BSc
Steve is the Author of “Look Good Feel Great” at Quick Weight Loss Principles and part owner of BodyConcepts in Western Australia.