Protein powders and weight gain supplements can certainly help those who’s sole intent is to gain muscle mass – “pack in the calories; pack on the weight”. However, for those who’s objective is to lose fat, firm up and strengthen – which includes many of my athletic clients – I caution you not to over-consume protein shakes. Not only can it be a waste of money – but as you probably know already, you can get most of what’s in a protein product by eating a variety of wholesome foods (and bloat less).

There is 1 nutrition supplement that can build strength and muscularity faster – creatine monohydrate.

Stirred into a sports beverage or fruit juice, creatine works by effectively boosting power and performance during anaerobic activity (such as weight-lifting). And it’s cheap to use.  A 300 gram bottle (60 servings) sells for under 10 bucks at most vitamin or nutritional supplement stores.

If you decide to give it a try, be sure to read the label and use according to directions.

Lift!

Doug

If you do not spend a high proportion of your day exercising at an intensive level, focusing on WHAT and HOW MUCH to eat will likely ensure that you meet your body composition goals.

However, if you spend a considerable amount of time in the gym in order to really change your body composition, then you should pay particular attention to NUTRIENT TIMING.

In research findings presented on Daily Burn, there is a definite time span during which nutrition timing affects your effectiveness – by improving cardiovascular endurance, reducing muscle damage and speeding recovery time.

Recommendations

• 30 MINUTES PRIOR to exercise, FULLY HYDRATE by consuming 14 – 20 ounces of water or electrolyte solution (watch the sugars and sodium contents!)
• DURING EXERCISE, fluids should be replenished EVERY 15-20 MINUTES.  And, not just water.  A drink consisting of a 4:1 carbohydrate to protein ratio (e.g. a watered down 1/2 serving protein shake) can increase endurance and limit muscle damage.
• 30 MINUTES POST-WORKOUT is the window of opportunity where a muscle’s potential to rebuild peaks.  Researchers suggests high quality protein and carbohydrates be consumed during this period (e.g. the rest of your protein shake)

Doug

MyTRAINER says…

“I’m tired of seeing my clients try the latest new diet that has them lose weight only to gain it back and then some.

Right now the only people who are making money are all the authors of these so-called diets that are lining their pockets with your hard earned cash, while you follow diets that don’t work. Or if they do, it only works for a small percentage.

Suck it up people. Take charge and control of your destiny.

Accept the fact that you will have to exercise for the rest of your life. You will have to watch what you eat, even though you can splurge once in awhile.

If you have to lose weight, yes it might take some time, but it will come off (it didn’t come on in a day did it?). If you accept these facts and implement them right now, I guarantee you will have a very fulfilling life that will be so much better than wondering how many peaches you have to eat today.”

Whether it be losing body-fat, or gaining lean muscle – appropriate feeding combined with appropriate exercise is the ONLY regimen that’s gonna get you lean, get you strong and keep you physically fit.

with thanks to:

Adam Kessler, Columbus Ohio
www.fitnessplanning.com

While I was younger, living on my own, working full days and playing squash and tennis most nights, I was frequently teased for “cooking” the very same dinner each and every night for nearly a full year… microwaved skinless, chicken breast (sometimes sprinkled with Parmesan), baked sweet potato and Caesar salad /raw veggies.

For that time and place, it was quick, nutritious and a good fit in my busy schedule – although I admit that it was pretty lack-lustre and rubber-like!

Today, I like to think that I’ve attained a bit more culinary prowess, but skinless chicken is still a mainstay low-fat meat protein for me, as it is for many fitness enthusiasts.

But, how does beef compare as an alternate low-fat meat protein?

Click on the chart to enlarge (courtesy Michigan Food Institute) – it compares the saturated and total fat content of 29 cuts of beef to that in a skinless chicken breast and a skinless chicken thigh.

Useful information when considering a bit of variety in the week’s menu plan!

NB – this chart compares 85 gram (3 oz) portions of meat. Keep in mind that an average-sized chicken breast is more like 140 grams (5 oz)  when cooked. Also, ounce for ounce, beef has slightly more protein.

Doug

Each day my Twitter and RSS feeds deliver information from a wide array of fitness and nutrition folks. Each offers their own subtle spin and advice on topics – sometimes in apparent contradiction.

Today, one of the tweet links took me to this piece:

Eat plenty of protein.

In fact, don’t even worry about the rest.  Just concentrate on eggs, milk, and beef, fish, and chicken.

You never want to be hungry! Hunger is a sure sign that it’s already too late and your body has started to cannibalize itself by either using fat or muscle as an energy source.

Two last things: Don’t do any cardio and don’t do any ab work.

What??!!

Today’s question:  How would YOU respond to these recommendations if they were given to you by your training advisor?

Read the rest of this entry »

Before knocking the health status of our neighbours to the south, consider that:

According to the Canadian Community Health survey… 59 percent of Canadian adults are now overweight or obese.

That’s closing in on 6 out of every 10 Canadians!

It is interesting to view the ratio across various communities in Canada (which you can see if you delve into the report). Some Canadian statistics rival those in U.S. states.

Living in the urban centre of Vancouver as I do, it has been my observation that the ratio is not quite as high as the national average. Regardless – any trending towards a more overweight population should be alarming.

Doug

MyTRAINER says...

New Lab Tests of Movie Theater Popcorn Show It’s Still the Godzilla of Snacks

WASHINGTON—It’s hard to picture someone mindlessly ingesting three McDonald’s Quarter Pounders with 12 pats of butter while watching a movie. But according to new laboratory analyses commissioned by the nonprofit Center for Science in the Public Interest, that food is nutritionally comparable to what you’d find in a medium popcorn and soda combo at Regal, the country’s biggest movie theater chain: 1,610 calories and three days’ worth—60 grams—of saturated fat. (Nutrition aside, that combo costs $12—for raw ingredients that must cost Regal pennies.)

“Regal and AMC are our nominees for Best Supporting Actor in the Obesity Epidemic,” said CSPI senior nutritionist Jayne Hurley. “Who expects about 1,500 calories and three days’ worth of heart-stopping fat in a popcorn and soda combo? That’s the saturated fat of a stick of butter and the calories of two sticks of butter. You might think you’re getting Bambi, but you’re really getting Godzilla.”

Photo Credit: Stephen Schmidt

A medium combo at Regal has 1,610 calories and 60 grams of saturated fat. That’s roughly the saturated fat of a stick of butter and the calories of two sticks of butter.