Saturday, July 22, 2006

Workout Nutrition

The Latest On Pre & Post Workout Nutrition

By Will Brink, author of:

Muscle Building Nutrition
musclebuildingnutrition.com

Muscle Gaining Diet, Training Routines by Charles Poliquin & Bodybuilding
Supplement Review

Diet Supplements Revealed
aboutsupplements.com

Real World Fat Loss Diet & Weight Loss Supplement Review


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 esearch 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

People that want to know my thoughts on the correct way to lose fat should read my ebook Diet Supplements Revealed, see this website aboutsupplements.com

f you want to know my thoughts on the best way to set up a diet to gain weight in the form of muscle while minimizing bodyfat, consider reading my ebook Muscle Building Nutrition (AKA Brink's Bodybuilding Bible) at this web site: musclebuildingnutrition.com .


BTW, both ebooks also cover supplements for their respective goals along with exercise advice.

About the Author - William D. Brink


Will Brink is a columnist, contributing consultant, and writer for various health/fitness, medical, and bodybuilding publications. His articles relating to nutrition, supplements, weight loss, exercise and medicine can be found in such publications 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.

He is the author of Priming The Anabolic Environment and Weight Loss Nutrients Revealed. He is the Consulting Sports Nutrition Editor and a monthly columnist for Physical magazine and an Editor at Large for Power magazine. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.

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. He runs the highly popular web site BrinkZone.com which is strategically positioned to fulfill the needs and interests of people with diverse backgrounds and knowledge. The BrinkZone site has a following with many sports nutrition enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists, and interested lay people. 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.

William has worked with athletes ranging from professional bodybuilders, golfers, fitness contestants, to police and military personnel.

BrinkZone.com

Email: will@brinkzone.com

Wednesday, July 19, 2006

6 Steps to Fat Loss Success

The 6 Steps to Fat Loss Success for Beginners

By: Craig Ballantyne, CSCS, MS
TurbulenceTraining.com

For beginners, getting into fitness can be intimidating and confusing. But it doesn’t have to be that way. In fact, getting fit is one of the most straightforward tasks you’ll attempt in the New Year. Fortunately, reaching your fitness goals requires only two things; discipline (that’s up to you) and a set of simple guidelines (which I’m happy to provide).

First, you should arrange for a full physical examination from your physician. This is mandatory for people that have high cholesterol, high blood pressure, diabetes, or are obese. Once you have your doctor’s approval to begin a fitness program, you should schedule a fitness assessment with a health professional at your gym.

While both of these are incredibly annoying, they are essential to your success and well-being. The benefits of a doctor’s visit are obvious, particularly if you have one or more of the previously mentioned conditions but it also allows you and your doctor to discuss your lifestyle. Preventative medicine is far better than reactive medicine. Make your doctor part of your fat loss and health-building team along with the health professionals at your gym.

The real benefits of the fitness assessment aren’t finding out how much body fat you have or how many minutes you can last on the treadmill, but rather getting a better understanding of your strengths and weaknesses. If you want to avoid injury and actually achieve your goals this year, get to know your strengths and weaknesses.

The next secret is to walk, don’t run, to fitness success. If you want to pick up your University running workouts where you left them 10 years ago, that’s fine. But I guarantee you won’t last 10 days. And then it’ll be a dreary 355 days until you’re ready to try exercise again.

The hidden benefit of a good fitness assessment is that it will actually serve as a nice introductory workout to your return to fitness. It will buffer your delusions of fitness grandeur from the reality of what your body actually can do. After the fitness assessment teaches your body a lesson and awakens your muscles from their winter slumber, only then will you realize your limits that you must respect in subsequent workouts.

Goal-setting is the fourth secret to success (and not just in fitness, but in any area of life). It is much more effective to commit to a set of specific short-term and long-term goals than it is to routinely hope for weight loss each year.

Set realistic goals and remember to train within your limits. If you are currently sedentary and haven’t exercised in months (or years), don’t begin an advanced training program. Start with a conservative beginner program. Your belly wasn’t built in a day, and neither will be lost overnight.

Limit your initial workouts to 1 set per muscle group. In week 2, you should be ready to add another set. And if you want to build up to 3 sets, then do so in week 3. Slowly increase the weight and stay within your desired repetition range. At no time should you be too sore to function. And runners should also heed this advice. Too much running will guarantee shin splints in the early going. Avoid running on back to back days for the first two weeks and keep the distance short. Sore muscles are guaranteed when you lift. So keep the volume low.

And now for 2 super secrets that will help keep you committed and consistent with your workouts and will finally help you lose fat for good.

First, build your social support team. Social support is the #1 factor for success for women in fitness programs, and is important for men as well. Support can come from your spouse, brother or sister, child, mom or dad, friend, neighbor, co-worker, personal trainer, or lifestyle coach. Don’t try to go it alone. People respond better when they report to a person instead of a machine.

You also need to know that nutrition is the second most important factor for success in fat loss programs. That’s why you don’t need to train like a world-class athlete when you are starting to lose fat. Most of the fat you’ll lose in the early going is because you have chosen to make better nutritional choices. And if you don’t make better nutritional choices, even the best exercise program in the world isn’t going to help you achieve your fat loss goals.

Nutrition is a lot simpler than you think. Don't over think things. See a nutritionist or listen to what your mother told you as a kid. Food choices should contain a large nutrient-to-calorie ratio. Dr. Phil (yes that Dr. Phil) calls this “High-Response Cost, High-Yield Nutrition”. And follow this rule: Don't eat foods with added sugar or high-fructose corn syrup, but make sure to log your nutritional intake. This is a free website that allows you to track your calories, protein, carbohydrates, and fat.

The consistent use of these 6 secrets will help you achieve your fat loss goals this year. Make this year’s fitness plan a strategic investment in your future health. The most efficient and effective way to lose fat in 2006 is with my Turbulence Training workouts - the choice of fitness professionals.


About the Author

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 all over the Internet, 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.com

Wednesday, July 12, 2006

How To Grow Incredibly Huge And Super Strong, Naturally

New Manual Teaches Aspiring Bodybuilders The Safe, Natural Way To Add Size, Strength And Power Fast!

"Who says you need chemical enhancements to build a massive muscular frame like those of competitive bodybuilders? It’s a myth based on widespread availability and use." says Al Alfaro, a self-proclaimed natural bodybuilder and author of the new manual, "How To Grow Incredibly Huge And Super Strong, Naturally". In it, Alfaro unveils his time-tested systems for building maximum size, strength and power for each of the three major body types. It’s designed to help anyone by providing a step-by-step plan for adding bulk and increasing strength, safely.

"What it takes to succeed as a bodybuilder is desire, the right kind of routines, proper rest and a nutritionally balanced diet." claims Alfaro, who went from being a 100-pound lightweight to a (currently) 225-pounder who regularly bench presses 485 and squats over 700 pounds.

The manual offers detailed instruction on preparation, lifting techniques, training cycles, diet, as well as common pitfalls to avoid and is currently available in electronic format and is available online at: NaturalSize.com

Friday, July 07, 2006

4 Fitness How To's...

Optimum Flexibility For Golf
How To Do One Of The Best Golf Stretching Exercises For Full Body Flexibility And Fast Improvements In Your Golf Performance...

The Ultimate Stretching Exercise Program
How To Do One Of The Best Flexibility Stretching Exercises To Unlock the Vice-Grip Tightness on Your Muscles and Joints In The Next 30 Seconds...

Abs Of Stone - Core Of Steel
How To Do One Of The Best Ab Toning Exercises For a Lean, Tight And Sexy Abdominal Area...

Ultimate Upper Body - Body Weight Fitness Program
For Men And Women Who Want to Be Lean, Toned & Fit, Without the Bloated, Puffy, BodyBuilder Look...

Thursday, July 06, 2006

4 Rules of Performance Nutrition

The 4 Rules of Performance Nutrition... 98% Of You Aren't Doing These
By Marc David

If you are trying to build up muscle or burn off the fat and your eating habits are not optimal... this letter is for you. It's the 4 (four) Rules of Nutrition.

Normally I don't like to use the word 'rule' as it sounds like I'm being an absolutist and it's my way or the highway. That isn't how I mean it at all. But generally speaking, if you aren't doing these 4 things when it comes to nutrition, you will not succeed at your performance goals.

What exactly is a rule?

"A generalized statement that describes what is true in most or all cases" - Dictionary.com

For starters, I've been receiving a whole lot of emails recently from people who are desperate to build muscle quickly or to burn off some fat for an event (wedding comes to mind). These people don't track what they eat and have no idea about what to eat, when to eat or why eating frequently would be something they would even want to do.

More often then not, when you mention frequent eating, the first response goes like, "There's no way I can eat 5-6 big meals a day!"

Frankly, if you are not following these simple rules, it's not really shocking you aren't getting to where you want.

[Print this letter out NOW before you forget and for 2 days, monitor your own eating habits. If you are not following these rules, you have found a problem that you can easily solve without spending a dime.]

Continued > > >

Saturday, July 01, 2006

Create The Health And Body Of Your Dreams...

If you'd like to easily create the body of your dreams, and the healthy life-style you know you deserve to bring true balance and happiness into your life, this will be one of the most important emails you read this year, and here's why:

If you've known me for a while, then you know that I often recommend Tom Venuto for his honest work in the area of health & fitness.

Tom has been a body builder for most of his life, and now an author and speaker who gives step-by-step strategies to help you sculpt the body and create a life-style of health and balance.

He shares more truth and integrity in this area than anyone I know. And he does it charitably, without holding back or pulling any punches.

He blows the lid off all the lies and B.S of the weight-loss industry, and not only gives you the real proven "how to" strategies, but also the mindset and philosophy you need to succeed with this.

Let's face the facts, how many times have you set a resolution to change your body, to finally become "lean & healthy" only to lose your motivation a few weeks (or even days) later?

What I've learned from Tom is that this is actually the most important part in changing your life-style, that most "miracle diet" specialists won't tell you about.

If you've finally made the decision to change your body and health around, and to do it naturally, without gimmicks or "miracle pills", then Tom is an expert I recommend.

Here's why I'm writing to you today:

Up until now, Tom has always been kind of a private guy, who liked to stay out of the public spotlight, preferring to write articles, written books and eBooks about this work. He's never done an actual AUDIO program, even though many people have begged him to do audio recordings and seminars.

Here's the exciting news, he just recently did! And it's available online right here:

The Body of Your Dreams

In a 4 part audio interview, peak performance expert Kacper Postawski grilled Tom with questions. What resulted was an audio program packed with information from Tom.

Originally, only 100 people were allowed on the lines to listen to this live interview. It's now been professionally recorded on MP3 and is available online to you.

This audio package will not be available at the low discount price for a long time. Tom is already talking about raising the price, because there's simply so much value and content in there.

Tom didn't even want to sell this online in the beginning anyway, so it may be removed off the Internet completely.

If you don't grab this today, you may be kicking yourself in the butt later, because you simply won't be able to get this type of information anywhere else in audio format.

Grab it right here:

The Body of Your Dreams


Art Breshears
www.healthybiz2000.com/rxsports/