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 EAS
Catapult - Every workout counts! You can't afford to lose your competitive edge—even
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and your efforts are diminished. You need to ignite your inner fuel. Backed by EAS research, Catapult has been designed specifically to boost
exercise intensity and energy. Catapult contains L-tyrosine, an amino acid used
to fuel cell function and mental focus. That means you will be able to push
harder in every training session or race—all while keeping a sharp mental edge.
Available in Lemon Lime flavor.
 Instone
Post-Workout Reloaded is a one-of-a-kind stack of creatine compounds, nitric oxide enhancers and insulin potentiators
that far exceeds anything else on the market. Taken with protein and carbs, it
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superhuman training into the ‘Pleasure’ of building new muscle or totally
pounding your opponent in defeat, even if it’s just for bragging rights.
 Instone
Pre-Workout Intensity - Train Harder, Heavier & Longer! Boost Energy & Increase Mental Focus!
Maximize Blood Flow and Muscle Pumps! These are the goals behind the development of Pre-Workout Intensity™, a scientifically formulated blend of workout
amplifiers and muscle growth stimulators that allow you to take each training session to the limit. But nothing worthwhile in life is free, especially when it comes to peak performance. That’s because maximum
training requires superhuman recovery.
 BSN Lean Dessert
Protein Powder is the world's first and only anabolic-sustained release
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FLAX O MEAL - Introducing the very first Low Carb Hot Cereal!
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Pro42 Bar provides 42 grams of
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 ProFibe
is a water-soluble fiber supplement containing guar gum and
citrus pectin. These water soluble fibers are
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ProFibe is a tasteless powder, which is mixed into
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It has been clinically demonstrated to be an effective
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 Whey Matrix from ISS Research is a 5 pound
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Whey Matrix is a clean filtered,
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Reader Mail
Q: I have hit a plateau in the gym and I am not sure if it is my training
or my nutrition? I am pretty sure I should be eating differently and be taking
some supplements. Can you please get me on the right track?
A: What if I told you your success or failure in the gym has very little
to do with what you do in the gym. You would probably look at me like I was
crazy. Guess what, nutrition is by far the most important factor to making
progress on any fitness program. Why have the so called "experts" made nutrition
so confusing? I am going to attempt to take some of the confusion out of this
subject and simplify things for you. First, lets start off by getting rid of the
word "nutrition" and call it eating.
How Much Should I Be Eating?
The first determination we need to make is how many calories should we be
consuming each day? Unfortunately, everybody does not have the same caloric
demands. Therefore, we must come up with a caloric figure to meet your specific
demands. To determine what your caloric intake should be, simply take your
current body weight and multiply by 12. The number you get will be the amount of
calories you need to maintain your current weight (assuming you are training
regularly). If you would like to gain weight, simply multiply your current body
weight by a factor of 15. If you would like to lose some weight, simply multiply
your body weight by a factor of 10. (Example: Maintenance, 200lb male X 12 =
2400 calories per day).
Remember, everybody has a different metabolism. Therefore, you may need to
adjust these factors slightly to fit your specific demands. Basically, these
figures serve as an ideal starting point to figure out what your personal
caloric demands are.
How Many Grams of Protein, Carbohydrates And Fat?
I am a strong proponent of the high protein, low carbohydrate and low fat way of
eating. I even go as far as putting some of my clients on regimens consisting of
60% protein, 30% carbohydrate and 10% fat. For purposes of this article I will
suggest that 50% of your calories come from protein, 30% from carbohydrates and
20% from fat. A gram of protein is equal to 4 calories and a gram of
carbohydrate is also equal to 4 calories. Each gram of fat is equal to 9
calories. Now, take the above formula and figure out how many grams of protein,
carbohydrates and protein you should be consuming each day. (Example:
Maintenance, 200lb man requires 2400 calories, 300 grams of protein, 180 grams
of carbohydrate, 53 grams of fat).
When Do I Eat My Meals?
I suggest that you consume a small meal every two and a half to three hours
throughout the day. The easiest way to calculate when to eat your meals is to
plan it out in advance. Therefore, write down what time it will be three hours
from your first meal (breakfast) and then every three hours thereafter.
Basically what I am saying is to eat when the clock tells you to, not when your
stomach tells you. (Example: If you ate breakfast at 8:00 a.m., your next meals
would be at 11:00 a.m., 2:00 p.m., 5:00p.m. and 8:00 p.m.). Attempt to eat each
meal using the 50% protein, 30% carbohydrates and 20% fat breakdown. Also, if
your caloric demand is roughly 2400 calories per day try to get in about 500
calories at each meal. Eating in this manner makes it very easy to stay
disciplined.
 What Are The Best Things To Eat?
I guess this one depends upon what you like to eat. Remember, I am trying to
make this eating concept easy for you. First, let me give you some examples of
what protein, carbohydrates and fats are. Examples of good protein include: red
meat, fish, chicken, turkey, milk, eggs and whey protein. Examples of
carbohydrates include: vegetables, fruits, rice, potatoes, breads, and grains,
but other than vegetables, use caution when consuming large amounts of the other
carbohydrates. Examples of good fats include: flax seed oil, safflower oil,
borage seed oil, fish oil, conjugated lineic acid and MCT oil. Highly
monounsaturated fats like extra virgin olive oil and macadamia nut oil are also
healthy choices. Obviously there are many more examples of the food groups I
have mentioned, however, these are the most common.
Using the foods I have mentioned above in the right quantity would give you all
you ever needed to succeed in the gym. The problem is preparing food during your
busy day is not convenient. Therefore, the solution is using meal replacement
powders (protein shakes) if you find it difficult to prepare your meals. These
powders come in convenient packs, are easily mixed with water and the
nutritional breakdown is great. There are many companies such as Met-Rx and
Myoplex which make decent meal replacements, but there are more advanced MRP's
available now that concentrate on using better carbohydrate sources such as
Prolab's Lean
Mass Matrix and
Labrada's
Lean Body Instant Breakfast Shakes. I highly
recommend that you incorporate one of these products into your daily eating
program. I suggest eating three regular food meals and two meal replacements per
day. If you are trying to lose weight you may want to eat three meal
replacements and two regular food meals. If you are trying to gain weight you
may try eating three regular meals and three or even four meal replacements.
 Meal Suggestions
The most common complaint about eating properly is not having enough time to
prepare good meals. We have already discussed the convenience of meal
replacement powders, so I will give you some dishes that are easy and enjoyable.
I usually start my day off with a bowl of oatmeal mixed with egg whites, a scoop
of whey protein powder, and a tablespoon of flaxseed oil. To spice it up I will
add apple filling, cinnamon or equal packets. This recipe is quick, easy, tastes
good and yields about 50 grams of protein (8 egg whites and one scoop of whey
protein), 35 grams of carbs, 14 grams of fat (flaxseed oil) and roughly 500
calories. As you can see, this concoction fits exactly into my nutritional
profile.
Another meal I eat frequently for lunch or dinner is a mixture of white rice,
boiled egg whites and tuna (chicken may be substituted). I simply cook about 3
oz. of white rice and boil six eggs. I mix the rice together with six egg whites
and one yolk. I then add in a can of white chunk tuna, flaxseed oil and some
garlic powder (or your favorite spice). This recipe yields about 60 grams of
protein, 30 grams of carbs, 15 grams of fat and roughly 500 calories.
Not Getting Enough Protein
Protein is essential in your quest to build quality muscle. The question is how
much protein should you be consuming? A good rule of thumb is to consume 1 to 2
grams of protein per pound of bodyweight. The easiest way to get enough protein
into your body is with a good protein powder supplement. In addition to your
meals, mix two scoops of protein with some water. Also, try to mix up your
protein sources throughout the day. For example, eat tuna at one meal, chicken
at the next and eggs at the next meal. No matter what you do, consume at least
your minimum protein requirement everyday.
Not Getting Enough Water
Try to sip on water constantly throughout the day. Water may be the most
underrated piece of the bodybuilding puzzle. As we know, the body is made up of
approximately 67% water. Water is desperately needed to cleanse the body and
help to regenerate muscle cells. As a rule of thumb, try to consume at least one
gallon of water per day.
Not Keeping A Daily Journal
The first thing I tell my bodybuilding clients is to write down everything
that goes into their body. Writing down what you eat is the only way to analyze
any changes that need to be made for future progress. It is very hard to make
changes in your diet if you don't know what time you eat, what kind of protein
you eat and how many grams of protein, carbs, fats and calories you are
ingesting. The more detailed your log is, the easier it will be for you to go
back and analyze it.
Too Many Simple Carbohydrates
Yes you need carbohydrates in your body. The question becomes are all carbs
created equal. The answer is no. Without getting into too much detail, simple
carbs cause a high insulin spike because they have a high glycemic index. This
is usually not a good thing when trying to keep fat off of your body. Simple
carbs are basically your sugars, sweets and fruits. Try to stick to carbs like
vegetables and lower glycemic fruits. The best time to consume simple carbs is
within two hours after training. During this period your muscles are very
receptive to simple sugars.
Not Consuming Enough Good Fat
Yes, you read that correctly. Fat is not always the enemy. There is nothing
wrong with consuming moderate amounts of fat in your diet. In fact, research has
shown that fat is essential to growth, recovery, skin and connective tissue. A
good rule of thumb is to stay away from hydrogenated oils, "shelf oils" and most
vegetable oils. These are the fats found in potato chips and snacks. Also, limit
your trans fat and limit saturated fat intake to that which is found naturally
in the protein you eat such as beef. Finally, make sure you are getting a
sufficient amount of essential fatty acids in your diet. You should be taking an
omega-3 fatty acid supplement, such as
Pure Omega-3.
Essential Supplements
This is one of the most confusing areas for most people, but I will simplify
it for you. I have already mentioned a few necessary supplements such as meal
replacement powders and essential fatty acids. These two products along with a
vitamin and mineral complex are essential. If you are hitting the gym on a
regular basis I would strongly suggest a product that contains a mixture of
creatine and glutamine (e.g.
Effervescent Creatine Plus) for muscle volume and
recovery. If you consider yourself a little bit more advanced and are hitting
the gym about five times per week, I would suggest a nitric oxide product such
as NOS Matrix to help you increase blood flow and build muscle.
Don't Wait Another Minute
What are you doing? You should be looking at the clock to see if it is time
to eat again. As I stated earlier, eating is the key to your success or failure
in the gym. Once you begin to gain more of an understanding of what your body's
demands are, you will be able to customize a more intricate eating plan for
yourself. For now, keep a detailed journal and watch your body change for the
better.
Q: I’m not a morning person, so I use a lot of coffee to really get me going, but later in the day, about 2:00 or 3:00 p.m., I start to really crash. Are there any supplements I can use for boosting my energy and relieving my exhaustion, without resorting to energy drinks, more coffee, or any of those harsh stimulants like ephedrine?
A: Fatigue, whether mental or physical can be the result of inadequate rest, excess stress, improper diet, or compounded by a combination of any of these. If these causes are not addressed, over the long term, no amount of supplementation will help you to overcome your exhaustion problem permanently. If you have suffered from this form of fatigue for up to six months, then it may be worth paying a visit to your primary physician.
To assess the problem, let’s first take a look at the real issues at hand. Ask yourself, do you want to increase your energy levels, or do you want to relieve exhaustion. They may sound like the same thing, but let me assure you, they are not. One is temporary, while the other is long-term. Allow me to explain…
 Increase Energy or Relieve Exhaustion?
Like I said, though increasing energy and relieving exhaustion seem similar, these are two completely different goals and trying to constantly increase energy may be the root of your problem. See, constantly trying to increase the energy levels in an already fatigued body is like redlining your car but still pushing down the accelerator in an attempt to go faster. This will ultimately break your car, or in our case, your body down—to the point of complete failure, or exhaustion.
Trying to relieve exhaustion, on the other hand, is the same as taking the pressure off the gas pedal and coasting down the hill, allowing your car or your body to recover, while at the same time picking up speed, naturally, as you go along.
Too Much Coffee Consumption Equals Big Problems
With regards to your coffee intake, you are among a group of millions who use caffeine as a crutch on a daily basis. Coffee, in fact, is the number one consumed beverage, on a daily basis, outside of water, around the world. Caffeine, which is the active constituent in a cup of coffee, is not necessarily a bad thing; in fact, it can give you an immediate release of energy when it is required, but it is how often and how much coffee, and therefore caffeine, you are using that can cause a serious problem.
In some individuals, coffee can cause a temporary surge in blood sugar, which then leads to an overproduction of insulin that causes a blood sugar crash. And within an hour or two, leading to even greater sense of fatigue and exhaustion.
When used more appropriately, several scientific studies have cited that caffeine use, prior to a particular bout of exercise or competition can be extremely helpful. Caffeine is quickly absorbed into the bloodstream and attains maximum peak concentration levels within 15 to 120 minutes of consumption. Depending on the size of the individual, a dose of 100 to 300 mg of caffeine is sufficient to increase alertness, reduce the time to fatigue, and even increase ventilation (breathing). Doses of approximately 600 mg or greater, while have been used in studying increased physical performance, on the other hand, can then lead to headaches, nervousness, and gastric problems. Yet at the lower levels (mentioned above), you will probably find you can train longer and more intensely, particularly if you are a seasoned athlete or have been weight-training for a number of years.
Most studies show caffeine has a greater effect on previously trained individuals than newcomers (or those who don’t train at all). More interesting is the fact that the lower doses of caffeine had the same effect as higher amounts in terms of physical time to exhaustion. And for all you coffee drinkers out there, most of the ergogenic (performance) studies have been done on caffeine capsules, and caffeine ingested in the form of coffee did not enhance endurance performance. This suggests that the physiological responses of the body to caffeine may be blunted or moderated by components in coffee other than caffeine.
Tyrosine To Boost Your Brain
Another interesting supplement to increase alertness and fight fatigue is the nonessential amino acid tyrosine. Tyrosine, commonly seen as L-Tyrosine, helps to form, and activate three important neurotransmitters in the brain: serotonin, dopamine, and norepinephrine. These are responsible for functions like memory and overall mood. By also increasing brain neurotransmitter concentrations, tyrosine may help increase attention and combat reduction of performance during sustained efforts, especially when the individual has had a lack of sleep. In fact, a study using two grams of tyrosine daily in a double-blind, placebo-controlled trial of 21 military cadets exposed to physical and psychological stress, confirmed the results that tyrosine has on increasing attention and alertness, even in the wake of sleep deprivation and prolonged mental stress.
Improve Recovery with Rhodiola
A not-so-well-known herb called Rhodiola rosea (or just rhodiola, as I’ll refer to is, although there are over 17 plant species rholdiola, R. rosea is the only with over 32 animal studies and 17 human studies), has been shown to increase time to exhaustion, work productivity, and resistance to high altitudes, and to treat fatigue, has more recently gained popularity. Rhodiola grows primarily in dry, sandy ground at high altitudes in the arctic areas of Europe and Asia. It has been used in medicine for centuries in Russia and Scandinavia to increase physical endurance and to treat fatigue. There are even reports that Vikings used the herb to enhance their physical strength and endurance. Medical texts describe its use as a stimulant for fatigue, in psychiatric and neurological conditions, and in healthy individuals to relieve fatigue and increase attention span, memory, and work productivity. Numerous studies on cyclists, swimmers, and competitive skiers have documented the benefits of rhodiola as an adaptogen. (Adaptogen meaning that wherever your body is in "need" of help, or recovery, the herb rhodiola adapts and travels to wherever it’s needed.)
While reduced time to exhaustion, improved recovery, and decreased stress levels have all been noted, another profound benefit of rhodiola is that unlike a stimulant, you do not get a crash in energy levels, although a lower level of output is more sustained over a longer period. You may find this herb useful in combination with ginseng or other supportive adaptogens.
New Energy Formulas
There are a few supplements available on the market that use some of these key components in their formulas. One that we should mention, which takes advantage of some key energy compounds (among other highly innovative, well-researched compounds) is Energize™ from iSatori Technologies. Energize was specifically formulated by Dr. Mark Tallon (Ph.D. biochemist and consultant to Olympic athletes) to relieve exhaustion and maintain energy for both exercise and the physical stresses of everyday life. This is important, as stimulants typically found in ‘pre-workout’ enhancers, or energy drinks may tax the body, leading to the typical "crash"—leaving you feeling worse than you did you before you took them. Whereas the nutrients found in Energize are designed to work together to support the body's natural energy process and release rather than redline the body’s natural energy output. You can find
more information about Energize.
Q: What is the difference between "micellar" casein protein and regular
casein (milk protein)?
A: Micellar Casein is undenatured casein, as opposed to acid casein,
rennet casein, or caseinates. According to Brian Batcheldor, world class
powerlifter, author, and noted expert in ergogenesis, research on dairy proteins
has uncovered some very amazing facts. One of these is that when it comes to
preventing muscle breakdown, whey may not be the superior protein, as many felt
it was. Whey protein is best utilized immediately following a workout and first
thing in the morning when the body can rapidly utilize the quick release of
amino acids.
In the search for "the ideal protein" a significant study was done by Dr.
Yves Boire. In this experiment labeled leucine was infused into lactating cows
and its path was followed after it was separated into labeled casein and labeled
whey protein and fed to humans. Micellar undenatured casein was utilized in the
study.
The results of the study utilizing micellar casein were:
- Casein was found to be the only protein that was anti-catabolic and
prevented muscle breakdown. Whole body protein breakdown was inhibited 34%
after casein ingestion but not after whey protein ingestion.
- Whey protein produced a dramatic but short increase in plasma amino acids.
- Casein produced a prolonged plateau of increased plasma amino acids, thus
producing the best nitrogen retention and utilization.
BIOACTIVE MILK PEPTIDES - According to Batcheldor, Micellar Casein has
additional added value in that it produces a higher content of bioactive milk
peptides such as glycomacropeptides and casomorphins. These are substances which
affect crucial physiological functions and modulate many regulatory processes.
Glycomacropeptides are antimicrobial and also help control digestion.
Casomorphins not only act as analgesics but have ability to control diarrhea.
Higher levels of these bioactive milk peptides may reap a multitude of
additional physiologic benefits.
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