Author Archives: SNI

HIIT vs LISS – Which Cardio Kicks Better Tail?

cardio1By Chris and Eric Martinez.

Why is it that cardio is always the hot topic of fitness discussion and seems to be the fix all solution to burning fat? As we have all learned and I have written about in the past that cardio is not the fix all solution when it comes to body compositional changes anymore. New times have rolled in and we have tons of research studies proving that weight lifting is far more superior for fat loss and body compositional changes. But, even though we have these new findings, people still don’t get it and people still want to sit on the bikes reading magazines about Kim Kardashian’s divorce for hours and hours. Do as you please, but I know I’m one of those types of people that want to get the most bang for their buck when it comes to training. This leads me to write about what is the right type of cardio for you? I will be doing a comparison on HIIT cardio V.s LISS cardio, since these two forms of cardio are used the most. By the end of this article you will have a really good idea of what kind of cardio is right for your body and how to effectively use it.

What in the world do these crazy acronyms HIIT and LISS mean? HIIT stands for High intensity interval training, which consists of short sprint intervals coupled with low-moderate intensity work. An example of this would be a 30 second sprint followed by a 4 minute steady pace walk to cool down and bring your heart rate back to normal and then repeating it. LISS stands for Low intensity steady state cardio, which consists of purely low-moderate intensity work. An example of this would be walking on the treadmill or riding the bike and being able to hold a conversation (we tend to see a lot of this at gyms). Now that you have a basic understanding of the two forms, let’s dive into some more detailed stuff.

Why testing the lactate threshold (LT) and anaerobic threshold (AT) is a good idea? The AT and LT are extremely powerful predictors of performance in aerobic exercise (cardio). There are 2 ways that muscle can burn glucose (blood sugars) and that is through aerobic work (with air) and anaerobic work (without air). For example, long bouts of LISS cardio is considered aerobic work and weight training or HIIT cardio can be classified as anaerobic work. The AT and LT are a great test for HIIT and LIIS cardio because it gives a great predictor of which type of work produces ATP (Adenosine Triphosphate). ATP is a quick burst of energy that we get in our muscles when we contract them (Ex: every time you do a bicep curl, you are getting a quick burst of ATP). HIIT produces better changes in exercise capacity as opposed to LISS cardio. High intensity training will hit the AT and LT, that’s what causes the body to make metabolic changes.  When you are doing LISS, you are considered below the AT and LT. A simple test is being able to hold a conversation while doing cardio. When doing HIIT you are above the AT and LT and when you are above the AT and LT you push for greater improvement in metabolism which thus leads to better fat loss over time.

How can you change your metabolism? (1) If you want to change your metabolism, you have to increase muscle mass and increase your muscle’s oxidative capacity. Your muscles have these energy producing units called ‘mitochondria’ and this is where ATP are made and fats are burned. The more mitochondria you have and the more active they are the greater oxidative capacity you will have for fat loss. HIIT increases mitochondrial capacity and you actually increase the amount of mitochondria you produce.  cardio-limits

Studies show that you get greater fat loss through high intensity training because of the increase in oxidative capacity. Whereas with LISS you’re only burning calories at that precise moment, there’s no 24 hour energy expenditure (boost in metabolism) and it hurts you down the line because your body adjusts to it and you end up needing more to lose fat. With HIIT your burning calories at the moment but you actually change the muscles metabolism and it boosts your metabolism because you increase the mitochondria density of your muscle, so you increase the muscles oxidative capacity and you really do burn more calories. What most people don’t realize is you have to put your body in an uncomfortable mode and use the max energy expenditure. It’s supposed to hurt when you’re doing HIIT and if it’s hurting, you’re in an uncomfortable mode and that means you’re doing it right.

The body is very adaptive. (2)We tend to see a lot of people doing hours and hours a week of LISS and according to calculations they should be losing pounds, but they can’t lose anything because your metabolism adjusts to low intensity exercise. It just doesn’t cut it because it’s just a calorie burn at that time, not 24 hour energy expenditure.

If you do LISS all the time, you’re basically trading calories in and calories out and you can cut these same calories through diet and still get the same effects. Ex: You burn 200 calories over 30 min of LISS, you can cut out 200 calories through carbs or fat and get the same effect as opposed to getting a 24 hour energy expenditure through HIIT cardio.

(3) A study conducted by Wilson et al. From the University of Tampa, FL, shows when you add in LISS you get a temporary boost in weight loss. Subjects lost a couple of pounds the first week and after that they lost nothing. This happened because their metabolism completely adjusted to that and that became their new set point to what they had to do just to maintain. LISS with a low calorie diet is terrible for fat loss and could cause muscle loss.

During a low calorie diet, LISS cardio is more catabolic (muscle wasting) towards muscle as opposed to HIIT cardio being much more muscle sparing. The reason being that your metabolism gets so adjusted to LISS and you constantly have to do more and more and people don’t understand when you are on a low calorie diet, it usually ends up being low carb, so once you are glycogen depleted (stored carbs in muscle), your body is going to look for energy to rely on and guess what it goes after? Protein! Once it goes after protein, then you start to see catabolism (muscle wasting).

(4) In the same study by Wilson et al. It showed that LISS caused more muscle loss than HIIT. HIIT caused more muscle retention because when you’re doing LISS (say fast paced walking) you’re not activating muscles the same way as if you were lifting weights. So when you sprint you have hip flexion, knee extension, and these are all weightlifting movements. HIIT is another way to overload the muscle. Just compare a sprinters body composition to marathon runners, more muscle mass!

So, it’s really hard to argue with this study because the point about HIIT activating hip and knee movements. Hip flexion and knee extension are the same movements when doing leg workouts. Also, by doing high intensity work you are activating muscle fibers and anytime you activate muscle fibers you are primed for growth. LISS unfortunately can’t stimulate muscle fibers the same way.

(5) In another study done by Naito et al. From Juntendo University in Japan, found that in rats, the enhancement of satellite cell pool caused by endurance training is influenced not by the duration but by the intensity of the exercise.

So, I know most of you are saying well that was done in rats, but rats are very good models for protein synthesis (making of new proteins in muscle tissue) & metabolism because they have similar responses to amino acids and their metabolism. Also, for those that don’t know about satellite cells, increasing the number of satellite cells is necessary in humans because it leads to makings of new muscle fibers and the more muscle fibers you have, the more muscle growth occurs. So, what’s interesting about this finding in this study is that when the rats performed HIIT, they got muscle stimulation and that’s because HIIT overloads the muscle. When the rats performed LISS, there was no activation in satellite cell pool. So, it shows that when it comes to cardio, the intensity matters more over the duration.

Now I know a lot of you have gotten the hint as to why HIIT cardio is more advantageous to LISS cardio for muscle retention and fat loss and it seems as if I totally bashed LISS cardio to the ground. But, keep in mind that this doesn’t mean that LISS is useless. I’m a big believer in doing both HIIT and LISS combined. Here are the following reasons why:

  • ·         You can’t do HIIT 5-6 days a week because eventually it will have a negative impact on your weight training and interfere with growth
  • ·         Many people have legitimate orthopedic, cardiac, and even psychological reasons to avoid HIIT, so LISS is their only option
  • ·         HIIT could be dangerous if not used right and could lead to injury
  • ·         HIIT and LISS on either a combined, cyclical, or rotational basis seems to be the best formula in my opinion

So to sit there and say that HIIT is hands down more superior than LISS for improvement in body composition is as bad as saying that 6 reps per set is better than 20. I’m a firm believer that both HIIT and LISS cardio have unique benefits unto themselves. I feel they both should be incorporated into your routines since each have specifically different effects. Bottom line is…Do the type of cardio that you have a personal preference for. Whichever one fires you up the most because you’ll most likely work harder at it. HIIT is quicker, proves to be more effective for fat loss, creates metabolic changes, and helps with muscle retention but not everybody can do HIIT. LISS is safer, but takes twice as long to accomplish similar things and it still has its place for fat loss in moderate amounts, from a pure calorie burning standpoint (meaning only to burn calories & not make changes to your metabolism).

My intentions weren’t to favor one form of cardio and bash the other, even though it sounded like that. My intent was to educate and notify you that times have changed and science is proving some good stuff with HIIT cardio. But at the end of the day it’s up to you on what kind of cardio suits you best. Hopefully, after reading this article you should have a really good idea of what kind of cardio is right for you and how to effectively use it. If you’re still confused… JUST DO IT!

References:

(1, 2) Layne E. Norton

(3, 4) Wilson, et al. Concurrent Training: A Meta Analysis Examining Interference of Aerobic and Resistance Exercise. University of Tampa, FL. J Strength Conditioning.

(5) Naito, et al. Satellite cell pool enhancement in rat plantaris muscle by endurance training depends on intensity rather than duration. Juntendo University, Japan. Acta Physiologica. 2011 Oct.

BIOs

Eric & Chris Martinez

Founders, Dynamic Duo Training

www.dynamicduotraining.com

Eric and Chris Martinez are identical twin brothers that are nationally known as the Dynamic Duo, nutrition and training coaches, fitness and nutrition writers, fitness models, and founders of Dynamic Duo Training- an up and coming world class website that provides customized training protocols, customized nutrition plans, motivational coaching, educational programs, and a carved path to live a dynamic lifestyle. 

 

Eric and Chris Martinez have been featured in:

  • ·         The Jennifer Nicole Lee show (July 11’)
  • ·         The November 2006 issue of Muscle and Fitness magazine.

 

Eric and Chris Martinez have written for:

 

Eric and Chris Martinez have won:

  • ·         The Jennifer Nicole Lee Fitness Model Factory West Coast Casting Call (May 11’)

 

Fish Oil – The Real Deal Fat Fighter

fish-oil-companiesby Monica Mollica MSc.  (Editor’s note:  Take at least ~1600 mg EPA and ~800 mg DHA daily!  Fish oil should be in the top 3 of everyone’s daily supplement).

Fish oil is well known for its beneficial cardiovascular and cardiac health effects. In 2004 FDA approved a prescription fish oil preparation for treatment of high blood triglycerides (hypertriglyceridemia) 1. However, recently several studies have shown that fish oil also has other beneficial effects, which might appeal more to the younger population, and especially to fitness and bodybuilding enthusiasts. One of these effects is fat loss.

Fish Oil Induced Fat Loss

In the 80s early 90s, several animal studies showed that fish oil reduces body fat 2-5 and weight gain 6-9, and limits adipose tissue expansion 10-12. These effects have been seen during both a decreased 37, constant 5 or even increased energy intakes 6. This indicates that the fatty acids in fish oil, notably EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have an effect on the partitioning of fat between oxidation (fat burning) and storage in the body.

Mechanism – how does it work?

In search for the mechanisms behind fish oil induced fat loss, it has been found that fish oil exerts favorable metabolic effects by modulating gene expression (which is the process by which the information encoded in a gene is converted into protein)213-26. While we inherit our genes (or blueprints) from our parents, what determines the way in which our blueprints are interpreted is largely dictated by a collection of environmental factors. The nutrients we consume are among the most influential of these environmental factors 2728. One dietary constituent that has a strong influence on our genetic makeup is dietary fat 2131416-1921-232529. Fatty acids of dietary fat not only influences hormonal signaling events, but also have a very strong direct influence on the molecular events that govern gene expression.

More specifically, it has been shown that the fatty acids EPA and DHA from fish oil (by affecting gene expression) inhibit the activities of fat synthesizing (lipogenic) enzymes 30-37, while at the same time stimulating the activities of key enzymes that govern fat oxidation (fat burning) 238-46.

Fish oil also has been shown to increase levels of adiponectin and decrease levels of cortisol 4748. Adiponectin is a novel adipose tissue-specific protein that circulates in human plasma at high levels 49. It is one of the physiologically active polypeptides secreted by adipose tissue, whose multiple functions have started to be understood in the last few years. Some of its beneficial effects are enhanced insulin sensitivity, and lowered plasma glucose (blood sugar) and triglyceride levels 4950. A reduction in adiponectin expression is associated with insulin resistance 49, and adiponectin levels are inversely related to the degree of adiposity 50. The activity of adiponectin has also been associated with steroid and thyroid hormones, glucocorticoids, and nitric oxide, and has anti-atherogenic and anti-inflammatory properties 50. Thus, it is plausible that fish oil induces some of its effect by affecting adiponectin levels.

While the functions of adiponectin are just starting to emerge, it is likely to become a target for therapeutic applications in the future.

It is interesting that fish oil lowers cortisol. While the exact role of cortisol in obesity isn’t fully elucidated 5152, it is known that excessive cortisol levels result in substantial fat mass gain 5354. Thus, the reduction in cortisol levels after fish oil supplementation could contribute to the fat loss effect of fish oil. In another upcoming article I will cover the anti-catabolic effects of fish oil in more detail.

What’s in it for me?

At this point you might be thinking “ok, that all sounds nice, but I’m not a rat. Does it work in humans”?

Yes! Read on…In a landmark study, healthy male participants were given a diet where 6 g of fat from butter, olive oil, sunflower oil and peanut oil was replaced with 6 g fish oil (corresponding to 1.1 g EPA and 0.7 g DHA) per day 55. After 3 weeks the researchers noted a significant increase in resting fat oxidation (fat burning) and a 1.94 lb (0.88 kg) decrease in body fat (measured by DEXA), in the face of a constant energy intake. Since there was no change in body weight, this implies that the fish oil supplement increased lean body mass (more on that in an upcoming article). This effect was seen despite the fact that the subjects were told not to change their usual exercise and diet habits.

Another study confirmed the ability of fish oil supplementation to increase fat oxidation (fat burning) during exercise 56. In this study, recreationally active men were given a daily fish oil supplement corresponding to 2400 mg EPA and 1600 mg DHA for 3 weeks. At the end of the study subjects performed a 60 min jogging exercise bout at 60% of VO2max, during which fat metabolism was measured. It was shown that the fish oil supplementation significantly increased the oxidation of fat for energy (e.g. fat burning) during the exercise session 56. It has also been shown that supplementing with fish oil for 3 weeks (1.1 g EPA and 0.7 g DHA daily) significantly decreases insulin levels and increases fat oxidation (fat burning) by 35% (!) after consumption of carbohydrate rich meals 57.

Recently, more studies have been published on the topic. In overweight men and women, the effects of the addition of 6 g of fish oil daily (corresponding to 360 mg EPA and 1560 mg DHA) in combination with regular aerobic activity (walking 45 min three times per week at an intensity of 75% of age-predicted maximal heart rate) for 12 weeks, was investigated 58. The results showed that the combination of fish oil and regular aerobic activity not only improved several risk factors for cardiovascular disease, but also significantly reduced the amount of body fat 58. It is interesting that these effects were noted even though the subjects did not change their usual food habits other than adding the fish oil supplement. This indicates the great potential benefits of fish oil combined with regular physical activity for improving body composition and cardiovascular health. In this study, no fat loss was seen in fish oil only group (that didn’t exercise). This could be due to the older age of the subjects (47-51 yrs) in this study compared to the previous studies, and the relatively low dose of EPA. Fish oil supplementation has also been shown to result in a 2.22 lb (1 kg) greater weight loss after 4 weeks of dieting (reduced caloric intake) 59.

Perspective on fish oil and fat loss

In contrast to the positive studies, there are a few that didn’t show any fat loss with fish oil supplementation 60-63. This could be due to differences in subject characteristics (age, initial body fat mass, baseline physical activity), methodological differences, and differences in fish oil preparations (see below). However, several high quality studies have shown that fish oil supplementation has a significant fat loss effect in addition to all its other health promoting effects. Overall, fish oil seems to have the ability to shift fat metabolism away from storage toward burning of body fat.

It’s getting better – fat loss combined with lean mass (muscle) gain

In one of the most recent studies on fish oil’s fat loss effect, men and women (mean age 33 yrs) where given 4 g of fish oil corresponding to 1600 mg EPA and 800 mg DHA 48. After  6 weeks, the placebo group, which was given 4 g of safflower oil, showed a tendency towards fat gain.

The fish oil group instead had lost 0.5 kg of fat mass and gained 0.5 kg of lean mass, with no change in body weight. This is a very beneficial body composition effect and underscores the importance of investigating fat mass and lean mass separately, since just measuring body weight will not tell anything about potential compositional changes, which after all is what is interesting from both a health, esthetic and physical performance viewpoint. I will cover the anti-catabolic and potential lean mass gaining effects of fish oil in another upcoming article.

Wrap up

Whether you are on a diet or not, adding a fish oil supplement to your regimen can effectively help you get in shape. The additional calories from the fish oil will not get stored 64; quite to the contrary, fish oil will help you get rid of calories you already have stored in your body fat. What’s interesting is that fish oil supplementation seems to reduce body fat and waist circumference despite unchanged exercise and/or other dietary practices.

Aim for a daily fish oil intake that provides you with at least 1600 mg EPA and 800 mg DHA, but a higher dose, 2400 mg EPA and 1600 mg DHA (a total of 4 g EPA and DHA total), might result in a larger fat loss. To achieve this high intake of EPA and DHA it is advisable to take a fish oil concentrate. In an upcoming article I will go into more detail about fish oil concentrates, different ratios of EPA to DHA in fish oil preparations, their relative effectiveness, safety aspects of high dose fish oil supplementation, and sort through the myriad of fish oil supplements currently available on the market, to help you find a good fish oil supplement that will give you the best bang and effectiveness for your buck.

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62. Krebs JD, Browning LM, McLean NK, Rothwell JL, Mishra GD, Moore CS, et al. Additive benefits of long-chain n-3 polyunsaturated fatty acids and weight-loss in the management of cardiovascular disease risk in overweight hyperinsulinaemic women. Int J Obes (Lond) 2006;30(10):1535-44.

63. DeFina LF, Marcoux LG, Devers SM, Cleaver JP, Willis BL. Effects of omega-3 supplementation in combination with diet and exercise on weight loss and body composition. The American journal of clinical nutrition 2011;93(2):455-62.

64. Bays HE, Maki KC, Doyle RT, Stein E. The effect of prescription omega-3 fatty acids on body weight after 8 to 16 weeks of treatment for very high triglyceride levels. Postgraduate medicine 2009;121(5):145-50.

About Monica Mollica > www.trainergize.com

Monica Mollica has a Bachelor’s and Master’s degree in Nutrition from the University of Stockholm, Sweden, and is an ISSA Certified Personal Trainer. She works a dietary consultant, health journalist and writer for www.BrinkZone.com, and is also a web designer and videographer; Monica has admired and been fascinated by muscular and sculptured strong athletic bodies since childhood, and discovered bodybuilding as an early teenager. Realizing the importance of nutrition for maximal results in the gym, she went for a major in Nutrition at the University.  During her years at the University she was a regular contributor to the Swedish bodybuilding magazine BODY, and she has published the book (in Swedish) “Functional Foods for Health and Energy Balance”, and authored several book chapters in Swedish publications. It was her insatiable thirst for knowledge and scientific research in the area of bodybuilding and health that brought her to the US. She has completed one semester at the PhD-program “Exercise, Nutrition and Preventive Health” at Baylor University Texas, at the department of Health Human Performance and Recreation, and worked as an ISSA certified personal trainer. Today, Monica is sharing her solid experience by doing dietary consultations and writing about topics related to bodybuilding, fitness, health and anti-aging.

 

Interview – Industry Icon Ericca Hoffman

female-bodybuilderSNI: How would you describe the state of female bodybuilding today? Would you want your daughter to emulate the physiques of today?

Ericca: Bodybuilding for women has almost ceased to exist. The figure competitions, fitness division, model, bikini rounds… while I’m not denying the effort or work they do to get in shape I think the expanded categories have detracted from the purity of what bodybuilding was. It was never about appealing to or being accepted by the masses, it was a personal journey taken by a very select few because it answered a need. The attraction in competing was in part because it required a dedication and sacrifices that not many would make.  It made me feel special!

 I don’t have an issue with the physiques of today because in my mind it’s still about a personal choice. If the look was what my daughter desired then she’d have my full understanding and support.  Oh, but she’d have to do it in a “healthy” way!

SNI: You’ve managed to say in tip-top shape over the years, what’s your secret?

Ericca:  You won’t believe it. My secret to staying lean; (because I’ll argue the “top shape” comment), is to never diet, drink heavily and train sporadically. Truth! I stopped dieting and started enjoying life, fun food, fatty foods,  carbs, beer, wine, vodka, tequila… My fridge/freezer looks like one you’d find in Animal House. All that plus I backed off on the training days and got leaner as a result. I’m not claiming that it’s the way to stay in shape or works for everyone but I’m not complaining and thank my parents immensely for my genetics!!

SNI: What’s the biggest misconception that guys have about women who are in incredible shape?

Ericca: I think it’s a tie between their misconception that being in-shape means we are conceited/ high-maintenance or that we hold them to the same standards.  “In shape” to me means spending less time needing to dress to hide flaws. What you see is what you get. And  we don’t hold the men we like  to the same standards as we hold ourselves. Really! Most in-shape women I know expect themselves to look good all the time. No muffin tops or wrinkles are tolerated but we happily accept the love handles, grey hair and crow’s feet on the guys we’re attracted to.

SNI: If you were to describe the ‘perfect meal’ for a client who wants to maintain or gain lean body mass and lose fat, what would that meal be?

Ericca: I wish a single meal could do it! How nice would that be? I’d say the perfect meal would be an egg white omelet made with 6-8 whites, two yolks, filled with onions, green peppers and mushrooms. Side of oatmeal with a sprinkle of cinnamon, dash of vanilla, packet of Equal and a few walnuts crunched up in it. Water to drink, black coffee my multi, fish oil and probiotics.

Yummy!

SNI: Where do you currently work?  What projects do you have on tap for 2012?

Ericca: I work as a National Sales Manager for California Natural Products. Fantastic company, genuine co- workers and the highest quality products you can find. The very best part of my job is that I get to travel 3 weeks out of the month and visit friends in the industry I’ve always loved. I get paid to be social! Projects on tap for 2012? Hmmmmm. Work-wise it’s to grow sales of CalNaturale’s Svelte until it’s a national, recognized brand and personally it’s to take up shooting, re-visit yoga and move my daughter out to California to be with me!

SNI: Name the celebrity who think is the best looking guy.  (okay, that’s a fun bonus question)…

Ericca: Can I pick a bunch of them and combine them into one??  Howie Long, Gerard Butler, Vin Diesel, The Rock, Alexander Skarsgård, Johnny Depp, George Clooney, Jeffrey Dean Morgan, David Beckham and all time favorite Sean Connery.

BIO

Ericca Hoffman was a former professional female bodybuilder and model.  She earned her undergraduate degree in Exercise Physiology from the University of Minnesota Duluth.  Can you say cooooold!!!  Burr…After leaving competitive bodybuilding, she has worked with various sports nutrition brands such as Champion, MET-Rx, Worldwide Sports Nutrition and many others.  She is currently the  National Sales Manager of California Natural Products:  http://www.cnp.com/

All or Nothing Principle…it shouldn’t apply to fitness

By Trainer Jo.

I love training my women, but I so dislike their mindset when it comes to setting any goals and trying to achieve them.  It seems if they can’t dive in head first with every drop of dedication, then there is no point. Why do we women feel if we can’t be perfect, why be at all?  I call this the “all-or-nothing principle.” It’s just mindset of give 100% or nothing at all, no matter how much you want to achieve that goal.

The other month, an online client of mine was close to her goal weight, but ended up falling off the horse when she decided to go out and party (we live in Vegas if that tells you anything). Rather than recalculating her macros and adding some cardio to make up for the binge of beer, she got hard on herself and said screw it! I never did understand this all-or-nothing mindset we Americans have. It’s almost as if we’d rather just sit and do nothing than strive for a goal. Why is something so wrong with making a mistake? Is it that the further we move from God and Faith, the more “perfection” becomes standard? The “if you can’t do it right the first time, don’t do it at all” philosophy.. well, it’s bullshit in my book.

Fitness and weight loss is not about all or nothing. It’s not about being perfect to achieve aesthetic perfection. The biggest losers in weight loss can probably admit that somewhere on their path, they strayed, then returned immediately.

Why not step off to the side of the road to smell the roses? Take a sniff and get back on your path; don’t just give up and make a bed on the thorns!

About Trainer Jo – Las Vegas’ Premier Women’s Personal Trainer (Josephine Dalton)

AGE: 38
LOCATION: Las Vegas, NV
ROLES: Certified Personal Trainer & Sports Nutritionist, Fitness Blogger, Author, Pilates & Boot Camp Instructor, Bodybuilding Judge, Bikini Coach, FMI Presenter and Fitness Role Model
CLAIM TO FAME (in a nutshell):
Former high school star athlete, became a US Naval Advanced Electronics Specialist with a 6-pack, then medically retired in ’97, fell into clinical depression, abused cocaine & prescription meds. Her perfect fitness model body topped at 160-lbs in 2004. Upon taking a bet amongst some top trainers at the Sports Club LA, she lost 35-lbs of fat and gained 5-lbs of muscle, entered a bikini contest and took 2nd place. But it wasn’t until a failed suicide attempt in 2006 when she discovered her “feminine epiphany.”  It has been a dream ever since.  Find me at:  http://trainerjo.com/blog/

 

Interview – Darryn Willoughby PhD FISSN

SNI: How much creatine is absorbed when you consume let’s say about 5 grams of it?

Darryn: There is an upper limit of muscle creatine content which can be accomplished by taking 3 grams/day of creatine for 30 days. However, after two days of loading (20 grams/day), maximal muscle creatine content occurs, and amounts at this dose beyond this time are unnecessary. Ingesting low doses (1 – 10  grams) of creatine will reach maximum concentration in the blood within 2 hours. In response to a 5 gram dose, the typical maximum absorption is approximately 100 mg, and occurs at 1 hour post-ingestion. This means that out of 5 grams of creatine ingested only about 2% is bioavailable.

SNI: Is an increase in urinary creatinine something that occurs after creatine consumption?

Darryn: Creatine is typically not found in urine since it has the ability to be reabsorbed in the kidneys. However, creatine is non-enzymatically degraded to creatinine, which is excreted in the urine. In the case of creatine over-consumption, as indicated in question #1, excess creatine will be converted to creatinine and released in the urine. Therefore, monitoring urinary creatinine levels can provide a general index of creatine absorption.

SNI:  Creatine consumption activates satellite cells.  What are satellite cells and why is that important?

Darryn: Satellite cells are muscle cells that have yet to fully develop. When they do become activated, they differentiate and then proliferate, not into actual new muscle fibers, but into myotubes where they will donate their nuceli to pre-existing mature muscle fibers. The overall result is that that our muscle fibers will end up with more nuclei, which contains DNA and genes critical to muscle protein synthesis. Heavy resistance training activates satellite cells, but creatine does also. The process of the differentiation phase of satellite cell activation is a highly-ATP dependent process and relies heavily on creatine phosphate. Creatine supplementation can provide the enhanced ability to facilitate the differentiation of activated satellite cells. In the end, this can result in increased muscle mass and performance.

SNI: What is the best form of creatine and why?  Creatine monohydrate?  Cr Nitrate?  CEE?

Darryn: At this point, creatine monohydrate is the best form of creatine. Many of the new form of have absolutely no research data to show their alleged effectiveness. Of the ones that do, such as CEE, the data is clear that creatine monohydrate is superior. The other thing to consider is that with many of these new forms of creatine, such as Cr Nitrate, etc. they are not able to traverse the creatine transporter; therefore, these compounds will most likely be degraded and the creatine molecule released and it absorbed into muscle as with creatine monohydrate. Therefore, in essence these different forms of creatine are no different to creatine monohydrate relative to mechanisms of muscle uptake.

SNI: What are your top 5 supplements for gaining muscle mass and why!?

Darryn:  Here ya go!

1. whey protein: stimulates muscle protein synthesis and minimizes protein damage/degradation

2. creatine monohydrate: stimulate muscle protein accrual through satellite cell activation and increases anaerobic energy and reduces muscle fatigue

3. leucine/BCAAs: stimulates muscle protein synthesis and minimizes protein damage/degradation

4. beta-alanine: stimulates increases in anaerobic energy and reduces muscle fatigue

5. curcumin: little human research yet, but very good rodent data showing this herbal extract to be a very robust anti-oxidant to reduce oxidative stress and local inflammation, thereby reducing the activity of ubiquitin-mediated protein degradation. More human work needs to be done, but I am very confident that this one shows great promise.

Bonus fun question 6.  If you could be a superhero, who would it be and why?

Superman because he possesses great physical strength while being incredibly intelligent, yet at the same time he is very humble, modest, and non-assuming.

BIO – Darryn Willoughby, Ph.D., FISSN holds BS and MEd degrees in Exercise Science from Tarleton State University and a PhD in Neuromuscular Physiology and Biochemistry with a sub-emphasis in Nutritional Biochemistry from Texas A&M University. He is a Fellow of the American College of Sports Medicine and International Society of Sport Nutrition (ISSN). He is also the current President of the International Society of Sports Nutrition, and is a Certified Strength and Conditioning Specialist from the National Strength and Conditioning Association and a certified exercise and sport nutritionist from the ISSN. Dr. Willoughby is an internationally recognized scholar and one of the top leaders in the field where his primary research focuses on the molecular mechanisms regulating muscle hypertrophy and atrophy and the effectiveness and efficacy of nutritional supplements in helping to support muscle hypertrophy, attenuate atrophy, and improve exercise and sport performance. He is well published in scientific research journals such as the Journal of Strength and Conditioning Research, Medicine and Science in Sports and Exercise, Journal of Sport Science and Medicine, and the International Journal of Sports Medicine. Dr. Willoughby gives invited presentations at numerous professional conferences regarding sport performance and muscle adaptation to training and nutritional supplementation.

 

Surviving An Ultra

By Michelle Adams M.P.H., CISSN, CSCS, IFBB Pro.

Ultra- endurance events are defined as any event longer than a marathon (26.2 miles or 42.16km).  These events are a challenge to every aspect of the human body.  Preparation for such an event is undoubtedly a demanding process.  Months of training logging hundreds of miles in preparation for one 30 or 50 mile race will simply NOT happen, or at least not SUCCESSFULLY happen, without a carefully laid out nutrition and supplementation plan.  Most people know the basics of nutrition as far as macronutrients go: carbohydrate (CHO), protein (PRO), fat, and water. Unfortunately, that is usually where the knowledge stops. Often times runners’ nutrition strategy is as simple as “I am a runner, I eat carbs.” Protein is usually an after thought and fat sometimes happens on accident- or as a late night ice cream binge after a long day with an even longer run.  What is usually completely omitted is any type of supplement plan.  “Supplements? I’m not a bodybuilder. Why would I need supplements?”  The answer is: to perform better, or at the very least to not suck.

So what are the top supplements I would recommend?

1. Fluids (water, electrolyte, and CHO delivery)

2. CHO

3. BCAA/EAA

4. Caffeine

5. Creatine

Fluids

Fluids may seem like a no brainer.  But optimizing your hydration with regards to how much, when, and what type can take some careful preparation.  Your body is composed of 60-80% water.  Body temperature regulation, blood volume, and heart rate are all affected by hydration status. Showing up to a race not optimally hydrated will start you off behind the eight ball.  This is something you will not be able to make up. Fluid intake during the event should be about 5-6 ounces every 15 minutes. Fluid should be comprised of 8-10% carbohydrate solution to allow for optimal gastric emptying and absorption rates and should contain electrolytes as well.

Carbohydrates

Carbohydrates are synonymous with endurance events. Unfortunately athletes are all too often focused on carbohydrate intake BEFORE the event with little attention paid to intake during the event.  The longer the duration of the event, the more your body relies on blood glucose for fuel.  Muscle glycogen stores may be depleted in a rather short time frame (1-2 hours). Races longer than this (pretty much ANY ultra-endurance event) will rely heavily on blood glucose as well as free fatty acids for fuel.  Exogenous carbohydrates ingested during an event can generally be oxidized at a rate of approximately 1g/min or more.  (Some studies show that mixing sources of carbohydrates may yield higher oxidation rates [1].) This means that ingesting carbohydrates at a rate of 45-60g/hour would be ideal in terms of providing a continuous source of exogenous CHO for oxidation. Taking in high glycemic index carbohydrates during the event will stave off the ‘hitting of the wall’ phenomenon that can occur when inadequate energy substrate is unavailable.  Popular carbohydrate supplements such as gels or GU typically contain 23-25g of high glycemic carbohydrates per serving. Trying to stomach nothing but GU or gel for 5, 6, 7 hours or more would be a feat in and of itself.  Most ultra events will require the athlete to eat some amount of solid food during the event.  Pretzels, power bars, cookies and candy are all commonly found at aid stations during such events.  It is wise to stick with lower fat, lower fiber choices as they will tend to be higher glycemic index and more readily available to your body for fuel.

Protein/Amino Acids

If there is one thing that most endurance athletes are deficient in, it is protein.  Protein, especially essential amino acids and branched chain amino acids, can be a great help not only during the training period, but also during an ultra event.  Many studies have shown that adding even a small amount of protein to a carbohydrate solution enhances glycogen replenishment post exercise.  Those same amino acids may also be used as an energy substrate during the event as well.  Branched chain amino acids (BCAAs), unlike other amino acids, may be used directly by the skeletal muscle for fuel.  They do not need to be transported to the liver to be broken down.  BCAAs can comprise up to 20% or more of the fuel used by the working muscles during exercise.  In addition to providing energy directly to working muscles, BCAAs are also an important player in helping to synthesize glucose (gluconeogenesis) thereby increasing time to exhaustion. Another benefit to BCAAs is their ability to delay central fatigue and mental exhaustion by way of blocking tryptophan transport to the brain.  The bottom line – to keep your muscles and your brain going strong take your BCAAs. Ten to twenty grams would be a great place to start when adding BCAAs to your race day hydration, especially as the hours wear on.

Caffeine

Caffeine often gets a bad rap, although I am not sure why since it has so many benefits. No, it will not dehydrate you.  In fact it is likely to enhance your performance.  Taking 3-6mg/kg of bodyweight about 15 minutes prior to an endurance event can not only increase central nervous system excitement, but also promote increased utilization of free fatty acids for fuel.  This increase in free fatty acid usage actually helps to spare muscle glycogen, leaving more in the tank for later in the race.

Creatine

Creatine isn’t just for bodybuilders.  In fact, some of the first studies done with creatine were conducted on endurance athletes measuring its effect on sprint times and anaerobic threshold (2, 3).  Increasing numbers of studies continue to demonstrate the positive impact creatine has on endurance athletes.  Beis et al. demonstrated creatine’s ability to help maintain a lower heart rate as well as core temperature with its ability to aid in hydration states, especially in hot environments, without affecting running economy (4).

Athletes should remember though that creatine must be taken at a minimum dose of 3g/d for at least 28 days before optimal intra-muscular creatine levels will be achieved.  Simply throwing creatine into race day nutrition will have little impact on performance or hydration.

So there you have it, the top five supplements to ensure your survival of an ultra endurance event.  You cannot shirk your training or proper nutrition during the training period and expect these supplements to carry you through. However when used properly they can help make the difference between a good race day performance and a great one.  Do your homework, train smart, recover, arrive well rested, well hydrated, stocked and ready to run.

References

1. Jentjens RLPG, Achten J, Jeukendrup A. High oxidation rates from combined carbohydrates ingested during exercise. Medicine & Science in Sport & Exercise 2004;36:9 1551-1558

2. Harris RC, Viru M, Greenhaff PL, Hultman E. The effect of oral creatine     supplementation on running performance during maximal short term exercise in man. J Physiol 1993;467:74P.

3. Smith JC, Stephens DP, Hall EL, Jackson AW, Earnest CP. Effect of oral creatine ingestion on parameters of the work-time relationship and time to exhaustion in high-intensity cycling. Eur J Appl Physiol 1998;77:360-365.

4. Beis LY, Polyviou T, Malkova D, Pitsiladis YP. The effects of creatine and glycerol hyperhydration on runnin economy in well trained endurance runners. JISSN 2011, 8:24

BIO

Michelle Adams BS, MPH, CISSN, CSCS. Originally hailing from western Massachusetts, Michelle Adams received both her Bachelor’s degree and Master of Public Health degree from the University of South Carolina.  With over 13 years’ experience in personal training, Michelle is a certified strength and conditioning specialist with the National Strength and Conditioning Association (NSCA CSCS), certified Sports Nutritionist with the International Society of Sports Nutrition (CISSN), certified sports performance coach with USA weightlifting as well as a kettlebell instructor.  Michelle is a competitive athlete herself having competed as a professional figure athlete in the IFBB with career highlights including a first place finish at the 2006 IFBB Toronto Figure Championships.  More recent endeavors have included marathon and ultra-marathon running.  Michelle currently lives in Florida but may also be seen throughout the United States serving as a spokesperson for General Nutrition Centers.

http://adamsadmonitions.blogspot.com/

http://www.runwithtfk.org/

 

Interview – personal trainer Gunnar Peterson CSCS CPT

SNI:  For overall fitness, what is the SINGLE most important exercise to do and why?

Gunnar: Since you are asking about ‘overall fitness’, I think I would have to go with a light weight, high rep squat with a twisting dumbbell press. Why? Because it is multi-joint, uses muscle groups from the upper and lower extremity as well as your core, and it challenges your balance system at the same time. Oh, and by using a high rep scheme, you will further engage your cardiovascular system. SOLD!

SNI:  What is the simplest piece of dietary/supplement advice that you can give your clients to help them lose body fat?

Gunnar: Eat breakfast. It tells your body that you will not starve it and in turn your body will jumpstart your previously sleeping metabolism. If your body doesn’t trust that you will feed it-especially after hours of no food like when you were sleeping- it will hold on to any extra fuel (body fat!) like an old lady clutches her purse when she rides the subway!

SNI:  What’s the most annoying exercise myth that you deal with in training your celebrity clients?

Gunnar: ‘Lifting weights makes you big.’ My response is this: If you TRY to get big, you will get in shape. Getting ‘big’ takes more work than any civilian could understand. And even if you start to feel bigger, you can reverse it in a couple of days so relax.

SNI: Describe the ‘Perfect Meal’ that you would consume for optimal health.

Gunnar: Hmmmm… Quinoa, on a bed of spinach leaves with a sliced tomato and a handful of raw almonds, some hummus with a some fresh squeezed lemon juice, and a large glass of water. Or wine if it’s Saturday night.

SNI:  Girls are always seeking the ‘perfect butt’…ok…maybe guys are seeking girls who have the perfect butt.  What exercises would you recommend for developing the perfect gluteus maximus?

Gunnar: Squats, side lunges, hip bridges, and some more squats…

SNI: Who/what inspired you to become a fitness expert?

Gunnar: I was a fat kid and self-conscious about my body. When I started working out and learning about nutrition I found that I could control how I looked. Not sure what I liked more at the time-the control or the look! That may sound shallow and narcissistic, but if people were honest, I bet that the majority of them had some kind of aesthetic motivation at the beginning of their fitness lives! At least I’m honest about it!

SNI: Bonus question: If you could be a Marvel Comics SuperHero, who would it be? :-)

Gunnar:  I’ll go way back-1940-And I’ll go with ‘Dynamic Man’! Cool name and some cool features! Try this on for size: ‘Dynamic Man, being an android, was impervious to nearly everything except for a rare substance known as lantholum. And it’s not like I would worry about lantholum in Beverly Hills; He could also fly and possessed super-strength, which obviously I think is a cool thing to possess, he had superhuman intelligence, x-ray vision, and could shape-shift, which means I could dial up my handsomeness as needed. In addition to this, he could use magnetic fields to repel bullets and yank guns from the hands of criminals, which is handy at times. His costume was green with a black belt and four yellow lightning bolts on his chest, the top two diagonal on his upper chest, the other two horizontal across the lower part of his chest. Maybe I’d have to tone down his outfit but nowadays it might just blend in.

SNI: Thanks Gunnar! 

BIO

Gunnar Peterson CSCS CPT is a Beverly Hills-based personal trainer whose clients include celebrities, pro athletes, and everyday people. Gunnar is certified by the National Strength and Conditioning Association and is a graduate of Duke University. He is an editor and writes a regular column for Muscle and Fitness magazine, is on the advisory board for Fitness magazine, and has been a contributing editor for Glamour magazine as well as a contributor for Clean Eating magazine. Gunnar is also regularly featured in Allure, Elle, In Style, In Touch, US Weekly, Men’s Health, Women’s Health, Self and other magazines. His television appearances include The Today Show, Fox & Friends, CNN, CNN Headline News, The Big Idea with Donny Deutsch, Extra, and shows for E! and VH1.

“Gunnar Peterson works out up to nine clients a day at his Beverly Hills gym, and they’re often a mix of pro athletes and movie stars.  J-Lo says he’s the best trainer she’s ever had, Sly Stallone was so grateful for Peterson’s help he cast the trainer in Rocky VI, and after Pete Sampras son the 2002 US Open he gave Peterson a racquet signed THANKS FOR EXTENDING MY CAREER.”  Sports Illustrated.  For more on Gunnar, go to: http://www.gunnarpeterson.com/

 

Timely Advice from Smarty-Pants of All Kinds

Question:  What simple piece of nutrition/supplement/exercise advice would you give to a fitness enthusiast who wants to lose fat/gain muscle?

My advice is this:  – DO consume 5 g of creatine daily; DO consume a high-quality protein immediately post-exercise.  DO consume fish or fish oil regularly.  DON’T consume (or limit severely) processed carbs.  DON’T make sad sorry excuses.  And quit stuffin’ your face for Pete’s sake. – Jose Antonio PhD FACSM FNSCA FISSN –  Sports Nutrition Insider Editor in Chief

Words of Wisdom From The Expertseinstein1_7

Focus on protein at every meal (poultry, lean beef, fish, eggs, dairy or even a protein shake). – Jim Stoppani PhD – Muscle & Fitness

Eat foods that don’t have a label (fresh meats, fresh vegetables, fresh fruits) every 3 hours! – Juan Carlos Santana MEd FNSCA CSCS*D – Institute of Human Performance

5 fish meals/week!!  Remember all fish count; both fish protein and marine fats are uniquely able to enhance body composition. – Susan M. Kleiner PhD RD FACN CNS FISSN – author of Power Eating

Eat breakfast. It tells your body that you will not starve it and in turn your body will jumpstart your previously sleeping metabolism. If your body doesn’t trust that you will feed it-especially after hours of no food like when you were sleeping- it will hold on to any extra fuel (body fat!) like an old lady clutches her purse when she rides the subway! – Gunnar Peterson CSCS CPT – Beverly Hills-based Personal Trainer

Take caffeine pre-workout.  Supplement with creatine.  Stop eating so much sugar.  Cut back on all processed carbs.  And eat more protein!  – Jeff Stout PhD FACSM FNSCA FISSN – University of Central Florida

Macronutrient manipulation is the best way to improve body comp.  You don’t have to eliminate carbs or fat, just think about adding high quality protein to every meal/snack.  Shoot for a 2:1 or 1:1 (for rapid changes) CHO:PRO ratio. – Abbie Smith PhD CSCS*D CISSN – University of North Carolina

Pay close attention to your hunger and satiety cues. When you reach for food, ask yourself if you are really hungry or if you are eating for other reasons like boredom, stress or anger. – Marie Spano MS RD CSCS FISSN

Don’t be enchanted by the evangelistic tales of things falling or rising in the blood (testosterone), muscle (protein synthesis or breakdown), or metabolism (e.g. ‘fat burning’), which often are disconnected from what you are seeking. Ask for evidence on the ACTUAL PRODUCT, for what REALLY counts: increased muscle mass and/or decreased body fat. – Anthony L. Almada MSc FISSN 

Use common sense and stop the silly fad diets.  It’s not about low calorie, low sugar, fat free, gluten free or any other ‘label.’ It is as simple as eating a variety of natural foods in there natural form at the right times of the day and be mindful of proper portion sizes. You have choices: an apple or a candy bar, a had full of M&M’s or almonds, fast food or home cooked, water or soda, etc. You know the answers, apply them and you will look and feel amazing. It is that simple! – Kim Lyons NASM CPT – former trainer on The Biggest Loser

Consume whey protein. Numerous studies have shown how whey protein may prevent hunger, decrease inflammation and manage insulin better. If you can’t have the supplement, increase dairy food sources in your diet. – Marta Montenegro MF MS CSCS NSCA-CPT

For nutritional supplements, before spending a lot of money avoid all the marketing hype and try to focus on the actual ingredients and the science behind them. Seek out help if you need, it. Contact the ISSN. For your diet, try to eat as “clean” as possible by decreasing your carbohydrate and saturated fat intake and by trying to “chew” most of your daily calories as opposed to “drinking” them. – Darryn Willoughby PhD FACSM FISSN CSCS CISSN – Baylor University

A new year’s tip for a leaner 2012: Reduce (or eliminate) added sugar intake, increase lean protein intake, and take advantage of the power of caffeine! – Colin Wilborn PhD FISSN CSCS ATC – University of Mary Hardin Baylor

When all else fails, reduce your intake of starchy carbohydrates, and replace with fibrous carbohydrates like fruits and vegetables with high fiber and low energy density. – Tim N. Ziegenfuss PhD FISSN CSCS

You can use the best equipment and technology to fine-tune a high-end sports car, but without fuel it simple won’t perform.  To get the most out of your training, you need to consider your body a high-end sports car.  I mean you wouldn’t put water into the gas tank of a race car would you?  Then why put junk into your body?  – David Sandler MS CSCS*D FNSCA FISSN – National Strength and Conditioning Association

If you fail to plan, you plan to fail.  Preparing healthy meals in advance and keeping supplements organized is essential to staying on track and achieving your fitness goals. – Rehan Jalali Celebrity Nutritionist

Make sure each of your meals contains a wholesome, fiber-rich carbohydrate like fruit or a small portion of whole grains for energy and a lean protein to keep you feeling satisfied and to keep your muscles strong. Round out your meals with vegetables for fiber, nutrients and healing antioxidants for your exercised muscles. – The Nutrition Twins: Lyssie Lakatos RD LD CDN CFT and Tammy Lakatos Shames RD LD CDN CFT

I would recommend a high protein diet.  I took breads out of my diet in the last three weeks and lost five pounds.  I even eat chicken for breakfast with tea.  Have protein bars for snacks too.  My mind also just feels better and more energetic for working out.  – Suzy Favor Hamilton 3-time Olympian

Avoid processed, refined white flour, white sugar carbs. And don’t be afraid to eat fat! – Mona Rosene MS RDbruce-lee

There is no way to out-supplement a poor diet, nail your nutrition first. Dump the processed ‘foods’ and stick with lean proteins and veggies. – Michelle Adams MPH CISSN CSCS IFBB Pro

Measure your current body composition, set a specific goal composition, calculate the difference (in lean mass and body weight), then plan your training and diet accordingly. Focus on nourishment to build the body you want, instead of malnourishment to destroy the body you don’t – Damon Hayhow CISSN

Don’t be afraid to eat less than what you think that you need! – Douglas Kalman PhD RD FISSN FACN – Miami Research Associates

Protein throughout the day with the most important times being breakfast and post exercise (at least 20 grams). If you include at least one significant protein source with all meals and snacks you are on the right track as protein needs are increased relative to exercise effort – Rob Wildman PhD RD LD FISSN

Try to eat every 3-4hrs. In each meal try to include each of these three things: a lean protein (like chicken or fish, etc.), a fibrous carb (fruits and/or veggies), and a healthy fat (like avocado, nuts, etc.) – Nick Tumminello CPT CSCC

Success is never about the food. It’s all about having the skills, tools and the environment that ensures better choices are made consistently, but also the right choices are consistently available every time. Food proximity rules; if it’s easy to get to, eventually you’ll eat it! – Paul Cribb PhD – Metabolic Precision

Most importantly, have positive mindset about working out and eating clean. Get rid of all the junk food in your house, and be consistent with weight lifting and cardio. Especially women- do not be afraid to lift a little heavier than usual! – Liza Muravyeva MS RD

Start simple. Cut foods that are highly processed, high in sugar, high in saturated fat and low in nutrients. Drink 2 liters of water before noon. If you must have a late night snack, reach for a lean protein and step away from the bowl of ice cream. STOP blaming your parents for “making you fat”. Create a DO-ABLE nutritional plan and stick to it! – Jay Dawes, PhD CSCS Texas A&M Corpus Christi

Eat more protein working up to a minimum of 0.75 grams per pound of body weight .  This works to support muscle growth and keep you full longer so you shove less food into that hole below your nose. – Mike T Nelson PhD(c) CSCS MSME

Don’t just “wing it” when it comes to nutrition. Know your protein, carb and fat grams and limit your fat loss to no more than 1.5 pounds per week. – Raphael Calzadilla BA CPT ACE

There really is no substitute for a great training program and good clean, well-balanced diet. For the recreational fitness enthusiast interested in losing fat and gaining muscle, rather than looking for the ultimate quick fix that simply does not exist, focus your efforts on a strenuous training program and well-rounded diet. – Kristy Lee Wilson BS NSCA-CPT NASM-CPT PES CES

Even caloric distribution throughout the day, along with quality and balance, will positively impact body composition, glycogen storage, protein synthesis and immune system health. – Heidi Skolnik MS CDN FACSM 

To enhance body composition will require time; make sure you schedule time to shop and cook.  I train my client’s brain and brawn.  You must have a strong positive mindset; you cannot let other people drag you down or sabotage your own fitness and health goals.  In the end you control your health and well-being. – Nicole Moneer Guerrero NASM-CPT CISSN IFBB Pro

Regardless of what type of training you are doing, always eat something within 15 minutes following every training bout.  Ideally, this should include carbohydrates and a high quality protein source without excess dietary fat. – Lem Taylor PhD FISSN CISSN – The University of Mary Hardin Baylor

Of all of the 20 amino acids leucine is mainly responsible for driving skeletal muscle growth (or at least turning on protein synthesis).  To optimize this process consume 2-3 grams of leucine whether in supplement form (with 1.5 grams isoleucine and valine) or from high quality proteins each meal.  Milk based proteins are 10 % leucine, egg is about 9 %, and meats are about 8 % leucine.  This would amount to about 30 grams of high quality protein per meal for example from a milk based protein (3 grams of leucine). – Jacob M. Wilson PhD CSCS*D – University of Tampa

Eat like a caveman. Or to be PC, A cave-person. We’ve come full circle on this one. Eating wild game, fish and a variety of in-season vegetables, fruits, nuts and seeds proves to be our best bet for a lean, well-functioning body. And one more thing…SLEEP! Chronic sleep deprivation can cause weight gain by affecting hormones that control appetite as well as the way we store carbohydrates. – Gina Lombardi RDH NSCA-CPT *D – Host of Fit Nation

To transform your body, you must drink enough clean water, eat high quality REAL food 4-6 times daily and challenge your body with resistance.  And then plan the next day.  Consistency and planning lead to physical success.  The little things done daily make ALL the difference.  – Billy Beck CSCS CISSN

Don’t overcomplicate things…simply make only one small positive nutritional change at a time until that small change becomes a good habit, and then add the next small change. Over time this will work out much better than changing many things at once– (and the results will last longer too). Also, be sure to add protein to every meal that you eat! Our research has documented that this helps to promote fat loss and muscle mass gains. – Michael J. Ormsbee PhD CSCS CISSN – Florida State University

One “cheat meal” is ok, if your diet is typically on point. Don’t beat yourself up or stay too rigid. One salad doesn’t make an overweight person thin either. It’s about the long haul.  – Shawn Wells MPH RD CISSN

Enhancing body composition implies maximizing lean muscle mass and reducing stored body fat. In terms of maximizing lean muscle mass, supplement with creatine monohydrate. Not only is this supplement safe and inexpensive – it WORKS. – Bill Campbell PhD CSCS FISSN

The simplest beginning is to start cutting back carbs (e.g wheat, grains, potatoes, anything ‘white’; but not so much fruits and veggies).  Increase protein intake esp lean meats and egg whites.  Also, whey protein creatine and caffeine (pre workout) are proven supplements to help you achieve your goals.  – Ty Nordic CSCS

Pay attention to what you eat before, during and after your workouts and be sure that regardless of the goal a good bit of general advice is to eat at least 1-2g/kg of protein per day (especially when trying to lose to maintain the muscle you do have), healthy fats are wicked good for you and should be at least 30% of your macro breakdown for fat loss OR muscle gain and don’t be afraid of carbs!!! – Melissa Traynor CISSN ACSM CPT-HFS

Spend a small percentage (10%) of what you would on your fitness equipment, clothing etc and another 10% of the time you spend on your fitness endeavours on your food and food preparation. It will pay dividends over 10:1 in terms of performance and recovery in most cases. – David Driscoll MSc CSCS

If you want to lose fat and gain muscle, you need to eliminate the single nutrient that will stimulate fat storage: sugar. In a study conducted by researchers at UCONN, men who ate a high-protein, moderate-fat, zero carb diet lost significantly more fat and gained almost double muscle than men who ate more sugar and less protein. Rule of thumb: if it tastes sweet, only eat it after your workout, if at all. – Cassandra Forsythe-Pribanic PhD RD

Bump up your protein and reduce simple and extra complex carbs as much as possible- and make sure to consume some carb protein combination immediately post exercise!!  – Kelly Kennedy PhD CISSN ACSM-HFI

Cook and pack your own protein-rich meals and keep “emergency snacks” such as nuts of all kinds (e.g. walnuts, almonds, etc) in your car so you never skip a meal or are tempted to hit the McD’s drive-thru!  And wash every meal down with pure simple water! – Carla Sanchez NSCA-CPT IFBB Pro – Performance Ready Team

You have to just do it (i.e. nutrition and training) consistently.  You need proper nutrition (including appropriate, credible supplements) and a training plan tailore to suit your goals.  It must be a lifestyle not a quick fix. Quick fixes don’t work; because they are quick to come and quick to go. – Jenna Becker MS RD CISSN

Challenge your large muscle groups a couple of times a week by doing squats, throwing hay bales, or hoisting cinder blocks so that you are huffing and puffing and burning. Stay consistent, maintain good form and increase the resistance as you get fitter and stronger. – Tom Seabourne PhD CSCS

Shoot for 10 portions of fruit and vegetables daily, with most of the portions coming vegetables as sugars from fruit not helpful when aiming for weight loss. Vegetables are best juiced, steamed, lightly cooked and blended into soups, or raw; with stir-fries, roasted and casseroles thrown in for variety. Power this up with plenty of fresh or dried herbs. And how to achieve this? Add several colourful servings to EVERY meal and snack starting with breakfast. – Andrea Cullen

Adding lean protein is hands down the best way to promote muscle growth – it is the building block.   Losing fat and gaining muscle at the same time is a tall order, so also adding Branched chain aminos pre workout for preserving muscle is a good plan as well.  – And stay out of the Drive throughs…..;-) – Shannon Leroux Pro Figure Athlete

Track your food intake.  Often after a few days of tracking the realization usually is:  underestimation of overeating or overestimation of undereating. – Allison Ethier NSCA-CPT CanFitPro-PTS CISSN

My single piece of advice would be to get back to the basics. I think to often we are all trying to find the latest and greatest new things and forget about the tried and true. These include a clean, natural food diet with basic supplementation of protein, creatine monohydrate and EAAs. If it seems to good to be true, it probably is! – Lacy M. Puttuck RD CISSN CSCS

Increase your protein and vegetable intake, increase meal frequency, and decrease sugar, processed foods, and portion sizes. Three important supplements to begin taking are: a multivitamin, vitamin D, and fish oil. – Stephanie Svoboda CSCS CISSN

Change your mindset in how you view food. Every time you eat you have a choice to choose foods that provide the body with stable energy, enzymes, and nutrients to improve the efficiency of the body and decrease inflammation.  Get out of a diet mindset and make your food choices with those positive principles in mind. – Amanda Carlson-Phillips MS RD CSSD – Athletes’ Performance

Make sure your resistance training program is practical (nobody gets an ideal physique by doing bicep curls while balancing on an inflatable disk) and that the weight/load and/or volume are substantial, throughout any variations, to satisfy muscle building. Supplements (i.e. whey protein, caffeine, creatine and beta-alanine) and diet are complementary to body composition enhancement as well as exercise regimen progressions.  But don’t think for a minute that there is a magic pill, powder or potion that makes you exempt from eating cleaner and working harder!  – Anna Lepeley MS PhD(C) CSCS CISSN

Muscles lack the necessary enzymes to use alcohol as fuel.  It negatively affects reaction time, hand-eye coordination, balance, thermoregulation, fluid balance, glycogen conversion and muscle growth.  Alcohol decreases strength, power, speed, muscular endurance and cardiovascular fitness. For these reasons, the healthiest alternative is abstinence. – Robert Taylor Jr SCCC CSCS*D CES NSCA-CPT*D CSES

Everyone wants a simple explanation as to how they can gain muscle and lose fat.  The reality is that it’s a difficult process with no easy way from point A to point B. The best advice I can give you is that patience, dedication, and hard work are by far the key ingredients for changing body composition. The worst plan executed with the best work ethic is way better than the best plan executed with poor work ethic. – Layne Norton PhD IFPA and NGA Natural Pro Bodybuilder

Pick a goal, devise a system to reach that goal, and work toward it with both determination and patience. The opposite of training is beating the crap out of yourself every workout, with no goal beyond pain tolerance and bragging rights. It makes no more sense than the old advice to eat a low-fat diet and walk around the block a few times. Training is in the middle of those extremes: hard work, but with a plan and a purpose. – Lou Schuler

Success is a result of consistently doing the right thing. The client or athlete that fails to be successful is the one that simply will not adhere to what we know works. Their world is filled with excuses, whining about their lack of progress, yet they never realize that the blame for their failure rests solely on their shoulders. – Mark Myhal PhD

Have a whey protein shake preferrably an organic kind  like warrior whey to ensure highest quality nutrients, about 30 min pre-workout with about 20-30 grams with water or almond milk and ice and post-workout when hunger strikes within 30 min to an hour about 30 grams with a little fruit like berries, a little fat like almond butter, and organic greens like greens plus for vitamins, minerals and antioxidants. – Yarixa Ferrao

Take advantage of your post-exercise nutritional window–consume 1/4 gram/lb of whey protein as soon as possible following your workout.  It’s perhaps the easiest thing you can do to maximize muscle protein synthesis. – Brad Schoenfeld MSc CSCS – author of Look Great Naked

Set performance-related exercise (or sports) goals.  What you get out of workouts is proportional to what you put into them. Human beings are naturally performance oriented, and setting performance goals provides the motivation to put a lot into one’s training. –  Matt Fitzgerald, CISSN, author of Racing Weight: How to Get Lean for Peak Performance

A ship that’s overloaded and brought about far too sharply will likely capsize; so, too, will a person fail at achieving their goal if they attempt to make too many changes at once. Thus, be in it for the long-haul. Make one change, let your body respond and then begin to plateau before adding a second change. In this regard, the best and most simple way I’ve found to effectively change a person’s body and energy levels is to first have them change their breakfast. If you can control blood glucose from the moment you wake up, a large part of the battle has already been won. – Chris Lockwood, PhD, CSCS

Eat leafy greens at every meal, they contain omega-3 fats too! Think spinach & eggs with salsa for breakfast, a handful of mesclun greens tossed into a smoothie mid morning, a big composed salad of tuna & beans on a bed of arugula for lunch, romaine lettuce wraps filled with Greek yogurt, shredded carrots & olives midday, and steamed kale alongside a baked sweet potato & lean grass-fed beef or steamed fish for dinner. Power meals don’t come in containers. – Elizabeth Brown, MS, RD, CPT, CDE Certified Holistic Chef

Go for the “White-Out” approach to diet by eliminating the white’s: sugar, bread, rice, and pasta. Skip sugary soft drinks and fruit juices. Instead, get your carbs from fibrous veggies and some fruit. And by all means eat more protein with your meals! Mixing protein with carbs means less of an insulin spike and less fat storage — good news for your abs! – Rick Collins Esq FISSN

Exercise regularly; eat diet high in protein from lean meats and fish and supplement with fish oil. Supplement your diet with inexpensive whey protein (20 to 30 grams minimum) and simple creatine ( 3 to 5 grams a day). Cut back on carbs and use only complex carbs in diet. – Marv Heuer MD

Being able to gain fat is NOT a disease or a problem. It is actually evolution at its finest. Fat is the body’s way of ensuring its chances of survival during times of food scarcity. Once you accept that fact and learn to work with it, you… will find that losing excess fat and gaining muscle is not impossible. Remember that breakfast sets the “tone” for your metabolism for the rest of the day. So don’t skip it. Remember that your body does the majority of its muscle repair during rest, so stock up on some good protein before bedtime. And listen listen listen to your body as the day goes by. And don’t force yourself to shed off an enormous amount of body fat in a short amount of time. Not only will the results be short lived, you will lose muscle meanwhile. And my biggest advice to prevent fat loss problems in the future; don’t get fat in the first place ! – Josephine Dalton, aka ‘Trainer Jo.’  ACSM-NASM-APEX certified.

Make protein your number one nutrient source. Cut back or eliminate carbohydrates and focus on solid protein sources such as meat, fish and whole eggs and good fats such as avocados, and fish, olive and macadamia but oils.  Don’t skip meals and make sure the first thing you do when you get out of bed in the morning is consume at least 50 grams of protein. – John Romano – VPX Sports

 

 

Interview – Allison Ethier CISSN

High-salt-intake-linked-to-premature-cellular-agingSNI: What is the most ridiculous piece of advice (diet or nutrition) that you’ve ever read about or heard?

Allison: Salt is bad for you.   When it comes to those who eat an all-natural diet; meaning real food that you have to prepare; adding salt could help.   It helps with electrical nerve impulses; drive muscle movement; and proper fluid regulation.  Physique competitors especially should be adding salt to their diets, as they are training frequently and drinking large amounts of water diluting their minerals, such as magnesium, sodium and potassium. Salt has now become the new ‘bad’ food the way everyone used to think (and some still do think) that eggs are bad for us.

SNI: You are one of handful of physique competitors who have attained the CISSN (ISSN’s sports nutrition certification).  What motivates you to keep improving yourself both physically and mentally?

Allison: I have an unquenchable love of learning. I want to be able to teach my clients and give them some knowledge to make an empowered choice in their everyday lives.  Having researched some of the best trainers in the world today – the first thing that jumps out at me is their love of learning and what that comes a lot of reading and writing.  The fitness industry changes so quickly that I have to stay on top of new information.  If the best in the world read everyday in order to maintain their craft, I need to practice what the best preach – read and learn daily.

SNI: Give the SNI audience an example of the ‘Perfect Meal.’

Allison: Protein Pancakes – great anytime (breakfast, peri-workout, late night, snacks) easily digestible, equal amount of protein and carbs (~25g), quick and fast to prepare, freezes, and thaws well, can be can be flavored to suit your personal tastes.

Recipe:

1 cup liquid egg whites + ½ cup dry oatmeal

Mix together & fry up like a pancake with cooked spray

Garnish with cinnamon, splenda, sugar free syrup, fruit, or mix in some chicken for extra protein, and serve with vegetables.

SNI: If a client comes to you and says “I want to lose weight.”  How do you approach that (generally) from a diet/supplement/exercise standpoint?  That is, what is your general philosophy?

Allison: Vitamins and minerals, and fish oils are supplements – and depending on the clients current situation I do recommend some of the following – vitamin C, vitamin D, fish oils (~6g to start), and multivitamin, and a good protein powder.  My philosophy with supplements should do that just that ‘supplement’ your diet.  If you have done much of the work through your food, and have been consistent, and are lacking progression then perhaps adding a few supplements might help. People seem to jump right to the ‘quick’ fix in hopes that it will work more effectively that real food.

SNI: What do you hope to be doing in 10 years vis a vis the fitness/nutrition industry?

Allison: Be a guru at what I do – fat loss, training, contest preparations, help others feel comfortable in their own skin and be able to maintain that comfort.  I just recently went from high school math teacher to personal training full time.  It has been 1 year since achieving my CISSN certification.  If Malcolm Gladwell says it takes about 10 000 hours (~10 years) to become an expert.  I have about 9 years left to reach the expert level.  Maybe I can skip a few years due to my competitive experience. Having my own show seems attainable.   It would be fabulous to see a strength training show back on TV – like Kiana’s Flex Appeal, have guests from within the industry on, talk nutrition, current supplements, and of course train.  Whatever it may be in 10 years, I will still be training, still eating well, and helping other do the same.

BIO – Allison Ethier, NSCA-CPT, CISSN, CanFitPro PTS – is a full time personal trainer, physique preparation coach & fitness model, mother, and fitness professional.  With over 13 years of competitive experience, her fitness achievements include: first ever Bodybuilding.com Bodyspace Spokesmodel, 2008 Arnold Amateur Fitness Champion and is the Slimquick Razor Spokemodel (www.slimquickrazor.com).  She has attended the Arnold Fitness International twice, and has dreams of attending the Fitness Olympia. She currently resides in Quebec Canada.

You can see further information on Allison Ethier at www.allisonethier.com or be apart of her fanpage at www.facebook.com/fanpage.allisonethier

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Contact info: contactallison@yahoo.ca

Interview – Kelly Kennedy, PhD, CSCS, CISSN

1340559481SNI: Describe in brief the “fitness” requirements for law enforcement.
Kelly: Well, it is funny you use the word “brief” because the requirement for fitness from an individual department is really operational in nature. That means the officers in most departments around the country only have to display an ability to shoot their weapon and demonstrate proficiency in Defensive Tactics once a year at most (the requirements differ from state to state but additional measures can be set by each individual department).　　Additional training is often required by　the particular department on an average and they usually have to take continuing education in any areas offered which they apply for and are approved to attend.　The biggest issue with fitness in law enforcement is that the instructors training them often do not have any formal guidelines for physical fitness training because most departments are so small, and they have academy classes infrequently.　When they do have an academy, the administration appoints the officer that looks most fit, or whatever officer volunteers to train the academy takes on the responsibility.　In my opinion, if the academy recruit classes are not trained hard enough from the beginning, the class cannot get the physical and psychological results from a good physical conditioning program.　Conversely, when instructors are training classes too hard or inappropriately, they start creating overuse injuries　that costs the department money. Unfortunately,　that is the biggest deterrent towards physical training for most departments　when they are faced with major cutbacks. The immediate need to save money takes precedence over long term gains in the investment of physical conditioning programs.
SNI: We all love donuts; apparently law enforcement does, too! Why do cops seem to frequent donut shops? Or is that a TV created myth?
Kelly: That is a funny question.　 It actually is not a TV created myth.　It started because donut shops were the only establishments that were open either for 24 hours or really early in the morning.　It was the only place police officers could get coffee to stay awake on midnight shifts. And who wouldn’t want a toasted coconut donut to go with a cup o joe at midnight to stay awake on a 12 hour shift?　Oh, did I say toasted coconut?　(that is seriously a fantastic choice) If I did eat donuts, that would be my choice….well I do eat them, just really infrequently. But trust me – if and when I do decide to eat a donut,　it is a toasted coconut or a Boston crème or a glazed…. next question please…
SNI:  You’re funny.  Okay.  What is the single biggest misconception that police officers have regarding their “fitness” requirements?
Kelly: Like all people that have let time get away from them, they are normally horrified when they find themselves unable to perform while taking a class that requires a degree of exercise (and isn’t that embarrassing?). 　I would say the biggest misconception is the assumption that they are in better shape than they actually are.　　When the adrenaline is pumping, hopefully their occupational training kicks in…　but after the chase is over, there are frequent hamstring pulls or back injuries that could possibly have been minimized with a good consistent physical conditioning program.　When an officer is in an altercation with a subject, they are working at 100% of their physical capability.　 They do not have the luxury of warming up or stretching…they have often been sitting in a car, eating lunch or standing still and in an instant they can be at a full sprint or wrestling with a subject. They are made aware of that possibility everyday – but they rarely train their bodies to be prepared for that. Honestly, if you asked a professional athlete to do that, they would tell you to go pound sand. So injuries for police remain frequent, stress remains high, and consistent fitness training is often hard to adhere to for the average officer on the road.
SNI: Do you think police officers should follow a strict diet? If not, what are your general recommendations for a diet plan?
Kelly: Heck yah!I think that would be great to tell everyone to follow a strict diet. Honestly, wouldn’t it be great if we all could adhere to a strict diet? My general recommendations are for officers to have a small cooler in their car for quick convenience foods. I recommend items such as nuts, low fat cheese, hard boiled eggs, Greek yogurt, chopped fruits or vegetables.　 Generally, items lower in carbohydrates and higher in protein help them to stay alert and reduces cravings for sugary snacks. I give most of the officers I work with a booklet that is a fast food guide.　I think being aware of the nutrition information is important when making changes in “typical” selections at a fast food establishment. If they make one modification in their diet at every meal, they can start to be more comfortable making alternative choices and create better habits.　Honestly, the law enforcement community just needs to have more convenient ways to avoid the trappings of high 4443627_origfat and sugar snacks that will not help them meet their goals.
SNI: In your Fit-to-Enforce business, what is the most difficult part of the training that police officers receive?
Kelly: The most difficult part is getting them to implement the tools they learn and to keep their skills sharp by repetition.　The goal of teaching an officer about exercise science, how to put programs together, how to conduct exercise sessions, reduce injuries and learn basic nutrition facts (amongst other topics), is to bring that information back to their departments so they can mentor others, be a good example, and improve the quality of instruction for the next generation of officers. When they keep learning and improving on that specific skill set, then the future of fitness in law enforcement has a better opportunity to thrive.
SNI: Bonus question: if you could be a super hero on the big screen, who would it be and why?
Kelly: When I was little I was obsessed with Spiderman.　I had Spiderman underoos and was the only little girl that was obsessed with having him at all my birthday parties.　But since I am not a man, I would choose a combination of Claire Bennett from the TV show Heroes and Wonderwoman. I would pick Claire because she is able to heal herself which I think would be really convenient (I have had my share of injuries) and Wonderwoman because she is always helpful to people, has a magic lasso that makes people tell the truth (I just detest a liar) and I have always loved her wrist guards that can deflect bullets (just in case).　So I guess I gave you three.
5761220_origBIO
Kelly Kennedy, PhD CSCS CISSN is one of the nation’s leading experts in fitness training for police. 　She has physically trained and tested over 1,700 police recruits and officers in the past 13 years. She has lectured on physical fitness for specialized units: Special Weapons and Tactics (SWAT), Rapid Deployment Force (RDF), and Defensive Tactics Instructor. She lead the design of a large tactical obstacle course, is a Subject Matter Expert in physical fitness for the Florida Department of Law Enforcement and is on the editorial review for the Tactical Strength and Conditioning Report. 　In addition, she has presented at Conferences for the International Law Enforcement Educators and Trainers Association (ILEETA), International Society of Sports Nutrition (ISSN), and Florida SWAT Association. Kelly has worked an examiner for ASCM’s Health/Fitness Instructor exam, interviewed on the Performance Nutrition Radio Show, and was a featured professional in SoBeFit Magazine. 　She worked as an adjunct instructor at Florida International University. 　Kelly is certified with the NSCA as a Certified Strength and Conditioning Specialist (CSCS), with the ACSM as a Health/Fitness Instructor, and Certified from the International Society of Sports Nutrition (CISSN). She is a certified L1 Sport Performance Coach from USAW, L1 Crossfit Instructor, Defensive Tactics Instructor, member of ILEETA, and earned a PhD in Educational Leadership from Lynn University.  For more about Kelly, go to: http://fit-to-enforce.com/

SAD – The Standard American Diet

By Inna Dumova, CISSN.  Yes, it makes you sad right?  The SAD or Standard American Diet is enough to depress anyone. But let’s face it; this applies to our friends north of the border, eh.  We all eat enough junk to feed a third-world country.  The advice we’ve been spoon fed by various experts has led to a fattening of our waistlines as well as promoting the notion that some drug from “big pharma” is all we need to cure our fatness.  junk-food-to-avoid
Here are some sad statistics.  According to CDC, obesity in America has increased from 13.4% in 1960 to 35.1% in 2006.   That’s a lot of donut eating my friend. The American Journal of Clinical Nutrition found that the consumption of refined carbohydrates has increased from 374 g/day in 1963 to 500 g/day in 1997 and continues to rise. From 1980 to 1997 the total energy intake increased by more than 500 kcal/day, of which 428 kcal (nearly 80% of the increase in total energy) came from carbohydrates. From 1909 to 1997 the total per capita use of caloric sweeteners increased by 86%, of which the corn syrup was the most prevalent. Sweeteners, which were almost nonexistent at the beginning of the century, now comprise more than 20% of the total daily carbohydrate intake.  Yes, holy sweetness indeed!
The American Journal of Clinical Nutrition data remained consistent in that obesity and the prevalence of diabetes increased proportionately to the increase in consumption of refined carbohydrates in the United States. (Gross, Li, Ford, & Liu, 2004) Yet with such staggering statistics the government food guide pyramid still recommends nearly 43% of the daily diet to consist of carbohydrates. I don’t believe we need Sherlock Holmes to figure out that such “Standard American Diet” is leading us to nothing but towards SAD existence.  And that it is foolhardy at best an idiotic at worst to follow government guidelines for eating.  PULLEEAAASE. That’s like taking weight loss advice from a fat guy at the Texas State Fair.

 

Diets consisting mainly of refined sugars and starches contain virtually no vitamins, antioxidants or essential fatty acids; such processed and refined foods cause an excessive production of pro-inflammatory cytokines in the immune system causing an inflammatory response. Inflammation is the biggest cause for chronic diseases such as atherosclerosis, arthritis, irritable bowel syndrome, Alzheimer’s disease, diabetes, asthma and many others. The inflammation actually happens to be the symptom of the immune system responding to the presence of unwanted particles in the body. A constant activation of the immune system triggers other chronic conditions in the body, which over time lower the overall immune ability creating a greater susceptibility to other diseases as well as viruses and flu.  Other problems that arise from consumption of refined foods are due to the removal of the essential fatty acids, phytonutrients, vitamins, minerals and fiber which belong in the food and act as a slowing down mechanism during the break down. An absence of such mechanism results in rapid elevations in blood glucose and therefore, rapid rises in insulin. The insulin spikes due to the increased consumption of refined carbohydrates become the primary factor for obesity as well as the precursor for an insulin resistance syndrome, known as the metabolic syndrome, which then easily leads to diabetes.  Physically inactive lifestyle, consumption of refined and processed foods, minimal consumption of whole fruits and vegetables all contribute to the top ten causes of death. Diabetes, various types of cancer and cardiovascular diseases alone contribute to nearly 70% of deaths in the United States. The sky-rocketing cases of obesity and the metabolic syndrome are predicted to increase even more if no turnaround is made. (Giugliano, Ceriello, & Esposito, 2006)
Making individual choices that promote healthy living and encourage those around us to make good choices as well is the only thing that will turn such terrible predictions around. Choice of food that is closer to its natural state will provide the most nutritional benefit while imposing the least amount of irritation, and therefore least inflammation in the body. Choosing a raw or brown sugar or agave nectar with a lower glycemic index over a highly processed sweetener, choosing a fruit which contains fiber and a slow-digesting sugar over a cookie which only causes an inflammatory response, choosing to walk outside over being planted on the couch in front of the television, all these are choices that present themselves daily before every individual. Let’s take it one choice at a time!

h“The Perfect Day of Eating Both Inside and Out.”

Breakfast:
No more cereal please! No matter how many times you see the “Special K” commercial, it doesn’t become anymore special than a refined carbohydrate!  Breakfast should include a good source of protein, such as an egg omelet or bacon with eggs, along with a good source of carbohydrate and fiber, such as spinach, tomatoes, steamed asparagus or other vegetable. You can also have a juicy grapefruit or an orange, or a glass of grapefruit, orange or carrot juice, but make sure that the juice is not colored sugar water! Always read the labels and make sure it contains nothing but squeezed oranges, grapefruits or carrots. Notice I have not said anything about a toast! With all of the delicious components of the breakfast there is no more room for a toast on a breakfast menu.  Coffee should be best consumed black, however if you must sweeten it, then use real brown sugar and not Sweet-n-Low, and organic milk or half-n-half is preferred over a synthetic CafeMate.

Lunch:
Sautee some shrimp, chicken or steak with some fresh vegetables such as bell peppers, onions, bok-choy, snap peas and edamame in either olive oil and salt or a sweet and spicy pepper sauce. When buying any sauces or dressings always read the label and make sure it does not contain high fructose syrup or aspartame. Chile or poblano peppers maybe added to the sauté, as they are beneficial by increasing the metabolism. Brown rice or a sweet potato may be added to he lunch menu, but not every day.  If carbohydrates are going to be consumed, best time to enjoy them is after a work out, as your body is more likely to burn them up during that time.

Dinner:
A tasty fresh spinach salad with skirt steak, grilled shrimp, grilled chicken or other great source of protein mixed with slices of green apple, grapes or mandarins, walnuts, goat cheese and finished off with a homemade dressing of extra virgin olive oil, honey and squeezed lime. Such delicious dinner will replenish your body with essential fats, vitamins, phytonutrients and protein after a long day while leaving your body light and your taste buds satisfied!

Between-Meal Snacks
Any nuts (walnuts, peanuts, almonds etc), lean protein sources, as well as colorful fruits or veggies.

References:
Gross, Lee, Li, Li, Ford, Earl, & Liu, Simin. (2004). Increased consumption of refined carbohydrates and the epidemic of type 2 diabetes in the united states: an ecologic assessment. American Journal of Clinical Nutrition, 9(5),
Giugliano, D, Ceriello, A, & Esposito, K. (2006). The Effects of diet on inflammation:emphasis on the metabolic syndrome. Journal of the American College of Cardiology, 48(4).

 

BIO: Inna Dumova is a student at Nova Southeastern University in Fort Lauderdale FL. She will be pursuing a PhD in Exercise and Nutrition Science at Baylor University.

5 Must-Take Supplements for Optimum Marathon Performance

By Mark Becker.
I have been racing endurance events for approximately 30 years. I am far from a world-class endurance athlete. However, world-class athletes are few and far between. Therefore, I believe the information I’m going to present will have mass appeal for marathoners everywhere no matter what your performance level.

Ironically, I began my endurance racing in 1982 at the age of 22 sitting in front of the television. That afternoon, I had my “it” moment. I saw a world-class triathlete, Ironman-Photos-220-Triathlon-13Julie Moss, stagger to the finish line in the 1982 Ironman Triathlon World Championships in Kona, Hawaii. I had never witnessed such determination, drive and a will to succeed. She would not be denied. She changed my world forever.

Fast forward 30 years. During this time, two of my greatest passions became exercise and nutrition. I have competed in approximately 300 endurance events, from ultra marathons to marathons to triathlons to long-distance rough water swims

As of this writing, I had just run the Long Beach marathon in beautiful Long Beach, California. At age 51, this was my 96th marathon. I finished the race in 4 hours 17 minutes – 9:50 splits over the 26.2-mile course.

What are “splits”? A split refers to the total running time being split into pieces, referred to as “split times.” In a marathon, typically runners use mile markers to mark mile splits on their watch to monitor pace. Often, the race will record splits for participants at various distances (see the following bulleted list). If you run a negative split, that means you’re running each predetermined distance faster than the last which means you are gradually accelerating.

My overall finish was 1022 out of 3199 runners and 76 out of 209 in the 50-54 age group. These numbers are fun to reference and many marathoners are faster, but the real story is told by my splits as follows:

• 6.2 Mile: 58:20 Pace: 9:24
• 12.5 Mile: 2:05:56 Pace: 10:10
• 18 Mile: 2:55:53 Pace: 9:47
• 24 Mile: 3:55:40 Pace: 9:50

As you can see, I was able to do a negative split from 12.5 miles to 18 miles and virtually maintained that pace to the finish line. What do these splits illustrate? I was able to significantly pick up the pace at about the halfway point of the race and sustain it to the end.

What do I credit that to? Obviously, you need to train, eat right, taper, etc leading up to the event. Without this preparation, you are going to have a painful day. That said, if you have prepared properly, you can really elevate your performance. To elevate my performance, I use a dietary supplement combination I formulated called Power Packs. Taken during the marathon, these Power Packs include:

CoQ10 (ubiquinol): Ubiquinol is the reduced form of CoQ10 and the most highly absorbed form of CoQ10. Ubiquinol is directly used in human metabolism as a lipid-soluble antioxidant. While standard CoQ10 (ubiquinone) supplements can be converted into ubiquinol in the body, this conversion can be less efficient in some individuals, based on age, genetics, blood sugar status or level of oxidative stress. I am 51, so it is essential that my CoQ10 be ubiquinol.
Fish Oil: For my marathon needs, the healthy fats found in fish oil increases energy levels and fights inflammation. The most beneficial form of Omega-3 containing 2 fatty acids – EPA and DHA – can be found only in fish. EPA and DHA are essential in preventing and fighting both physical and mental illness. Be sure to take fish oil products from companies that follow strict procedures to eliminate environmental contaminants to assure the highest purity of its fish oil supplements.

Glycine Propionyl L-Carnitine (GPLC): Backed by years of scientific research, GPLC (glycine propionyl-L-carnitine) has been shown to assist the body in a number of ways including:

• Energy: GPLC increases nitric oxide levels in the human blood stream resulting in the optimization of endurance, stamina and recovery. GPLC (1) assists the delivery of oxygen and nutrients through vasodilation, (2) encourages blood flow, and (3) helps the production of ATP energy while diminishing harmful free radical buildup in the body.

• Recovery: Through its antioxidant properties, GPLC aids in muscle recovery by not only speeding up post workout recovery, but also recovery time during training. This helps increase both endurance and stamina.

• Cardiovascular Health: Studies show that GPLC increases nitric oxide retention, which is important to the regulation of blood circulation while improving the vasodilatory ability (increased blood flow capability) of blood vessels.

Green Tea: Why do I include Green Tea in my marathon intra-race supplement regimen? Green Tea contains caffeine as well as other nutrients that stimulate the heart and central nervous system, including Theobromine.

Ribose: High-intensity exercise means different things to different people. However, simply put, it means stressing muscles beyond their normal limit. Regardless of how we individually define high-intensity (in this case, running marathons), the effect on our bodies is the same. Intense exertion taxes our muscles to stay energized. The resulting energy demand/supply mismatch leads to a drain in energy, depleting the cellular energy pool. This loss of cellular energy is a disaster because re-supplying this energy is slow and metabolically costly. Ribose accentuates the body’s natural process of energy synthesis. It helps to reduce the loss of energy during stress and accelerates energy and tissue recovery. Through this action, ribose helps muscles regenerate lost energy and minimizes any physiological consequences when energy is depleted. For these reasons, ribose is perfect as part of my Power Packs.

Not All Supplement Combinations are the Same
I make subtle changes to my intra-race supplement regimen during the course of a marathon. I also take certain supplements at certain mile markers during the race. For me, the following has worked very well:

Beginning of the race
Take approximately 30-60 minutes before the race:

• CoQ10 (ubiquinol): 300 mg
• Fish Oil: 5 grams
• GPLC: 5 grams
• Green Tea: 1 gram
• Ribose: 3 grams (3 chewables)

Mile 6

• CoQ10 (ubiquinol): 200 mg
• Fish Oil: 2 grams
• GPLC: 2250 mg
• Ribose: 2 grams (2 chewables)

Mile 12

• CoQ10 (ubiquinol): 200 mg
• Fish Oil: 2 grams
• GPLC: 3 grams
• Green Tea: 1 gram
• Ribose: 2 grams (2 chewables)

Mile 18

• CoQ10 (ubiquinol): 200 mg
• Fish Oil: 2 grams
• GPLC: 2250 mg
• Ribose: 2 grams (2 chewables)

Mile 24

• CoQ10 (ubiquinol): 200 mg
• Fish Oil: 2 grams
• GPLC: 2250 mg
• Ribose: 2 grams (2 chewables)

My intra-marathon supplement regimen system requires taking a lot of pills. You can minimize the inconvenience by keeping the pills in numbered plastic “sample” baggies. Put these small baggies in your runner’s belt. Then briefly walk through the water stations, take your supplements and wash them down with a cup of water or a sports drink.

I take Green Tea only once during the marathon. I experience the jitters if I take too much Green Tea during an event. Remember, you are taking one gram before the race.

Finally, I also carry extra Ribose one-gram chewables with me during the race. Marathons are always energy roller coasters. For a variety of reasons, there are always points during a marathon that I feel sapped of energy. When that happens, I take a Ribose chewable. And this is easy to do in stride. A word of caution: be cognizant of taking too many Ribose chewables. These chewables are often made with natural sweeteners, such as Xylitol, and can cause gastric distress.

I have fine tuned my intra-marathon supplement regimen based on three decades of experience. However, everyone is different. I would encourage fine tuning your own supplement system during your long training runs.  Taking supplements during a marathon gave me a new lease on my racing life. As I got older, events became much more difficult. I was discouraged because I labored considerably. And I was not having any fun. Obviously, as you get older, your performance levels are going to decline. Be sure to make the necessary adjustments in preparation, diet and supplementation. I am always inspired by the elder statesmen that I see participating at the various events that I do. With a little bit of luck, I can continue my racing career for many years to come. There is no reason why you can’t do the same.
BIO
Mark Becker is the Retail Marketing Manager for Heel USA (www.heelusa.com) based in Albuquerque, NM. He has worked as a natural products sales and marketing executive for almost 15 years. Mark has written more than 250 articles and has either hosted or been a guest on more than 500 radio shows. He obtained a bachelor’s in journalism from Long Beach State University and did his master’s work in communications at Cal State Fullerton. For almost 30 years he has participated in numerous endurance events, including more than 150 triathlons of Olympic distance or longer, 95 marathons and numerous other events including ultramarathons and rough water swims from Alcatraz to the mainland. He has relied on a comprehensive supplement regimen to support his athletic, professional and personal endeavors. Follow Mark Becker on Facebook at https://www.facebook.com/marklbecker or www.facebook.com/#!/pages/Health-Longevity-Natural-Products-and-Fitness-wwwmarklbeckercom/251646424860638. Follow Mark Becker on Twitter at http://twitter.com/#!/becker_mark.