Supplement Timing Benefits

 

21034737_10154981616642602_8784724683999624157_n

Are you confused about when to supplement and which ones to take? Our friends at BPI have a few tips to help you create a program that can fit any schedule! If you’re a high-level athlete, you understand the importance of meal timing and which workouts to do at what time of day. But do you apply this same systematic approach to your supplements? Do you know which ones will help you maximize your gains and the best time to take them each day?

If not, you may not be getting the most out of your supplements. Your body chemistry is not made up of a bunch of random reactions, so you shouldn’t treat your supplement regimen as a free for all. You need a coordinated approach to what you are taking and when. Use this fundamental supplement strategy as your guide to the five key times of day to supplement and why.

MORNING

When you first wake up, your body is coming out of a fasted state, which means it’s starting to break down your muscles in its search for nourishment. To prevent muscle loss, you need amino acids.

Whey protein isolate – Whey protein naturally contains the highest levels of branched-chain amino acids and has high bioavailability. Make a shake using 1-2 scoops of Protein for breakfast.

Branched-chain amino acids (BCAAs) – Although Whey HD™ delivers 5 grams of BCAAs, adding additional leucine, isoleucine and valine to your morning shake will help build up your reserves for the day. We recommend 3-5 grams.

 

bcaab

MEAL TIME

You already have your meals planned out for the day. Now, incorporate your supplements into this plan to optimize nutrient absorption and energy production.

Multivitamin – On a strict diet, you may lose some important micronutrients. Plus, when training, your body already requires more vitamins and minerals to fuel your metabolism. Make up for these imbalances by supplementing with a multivitamin, preferably one formulated for your gender. Take it with breakfast, or as directed.

Vitamin D – Vitamin D helps you absorb calcium, keeping your bones strong. It also helps reduce body fat, increases strength and promotes muscle growth. This vitamin is fat soluble, so eat it alongside the fats in your diet. Make sure you are not exceeding 4,000 IU when combined with your multivitamin.

Fish oil – The omega-3 fatty acids found in fish oil can help reduce inflammation, promote heart health and increase fat metabolism. Take 1-3 grams with breakfast, lunch and dinner.

PRE-WORKOUT

Everything you do prior to your workout will factor into your performance. Prime your body with a pre-workout supplement that delivers the following ingredients:

Betaine – Studies show betaine improves muscular endurance, hydrates cells and reduces inflammation, among other things. Take 1.5 to 2.5 grams between 30 and 60 minutes before your workout.

Caffeine – In addition to the “buzz” you get, caffeine can also decrease your perceived exertion and muscle pain in the gym to help you work out harder for longer. Take 200 to 400 milligrams, 30-60 minutes before training.

BCAAs – BCAAs act as energy for muscles during your workout, boosting your endurance and helping to prevent muscle loss. Take 3-5 grams, 30-60 minutes before you begin.

Beta-Alanine – Consistent beta-alanine supplementation boosts your muscle carnosine levels, which increase energy and endurance so you can go harder for longer. Take 3-5 grams, 30 minutes before you head to the gym.

POST-WORKOUT

You’re well aware of the post-workout window in which you need to eat to supply your muscles with nutrients. Now add these supplements into the mix to maximize your growth and recovery.

Whey protein isolate – Whey is the ideal post-workout protein. It raises amino acids quickly and keeps them elevated for about 2-4 hours. Plus, it boosts anabolic insulin better than any other protein, shuttling glycogen and other nutrients into your muscles for optimal recovery. Make a shake using 1-2 scoops of Whey HD™ and drink it immediately after your workout.

Creatine – Taking creatine with your post-workout meal, particularly one with protein and carbs, helps ensure that these nutrients are delivered to the muscle. It also draws water into your muscle cells, signaling the body to increase repair and providing that full, hard, muscular look. Mix 2-5 grams of creatine into your post-workout protein shake.

 

BEDTIME

It’s the end of the day and you’ve pushed your body to the max. Sleep is your time to rest and recover, so your supplement strategy should support these functions.

Casein Protein– Casein is the most abundant protein found in cow’s milk. This slow-absorbing protein can sustain blood amino levels for up to seven hours, helping you build muscle and prevent muscle breakdown while you sleep. Mix 20-40 grams of micellar casein with 16 oz. of water and drink it right before you go to bed.SUPP

Advertisements

10-Minute Protein Rice Krispy Treats

Need a minimal ingredient snack idea to satisfy your sweet cravings that is quick and easy to make? We’ve got you covered! This snack is high in protein and full of healthy guilt free ingredients!

Screen Shot 2017-06-27 at 3.03.18 PM

INGREDIENTS FOR 15 “GOLF BALL” SIZED TREATS:

  • 3 cups brown rice crisp cereal
  • 1 heaping scoop vanilla isolate protein powder (Cellucor’s Vanilla High Performance Whey from Bailey’s Pro Shop)
  • 2/3 cup almond butter (or peanut butter or choice of natural nut butter)
  • 1/2 cup raw honey
  • 1 tablespoon cinnamon (optional, recommended)

STEPS:

  1. In a ceramic or glass bowl, mix together honey and almond butter. Ensure that both have melted completely so they can easily mix together. To help, you can toss this in the microwave for a few seconds.
  2. Add cinnamon and protein powder and mix together using a spatula.
  3. Add 1 cup of brown rice cereal at a time and fold in the cereal.
  4. Spread mixture in a shallow baking dish (about 8×8) or use silicone ice molds for individual portion control.
  5. Store the treats in the fridge and slice (or pop out of the ice molds) when you’re ready to eat them. It’s best to let these “harden” in the fridge for at least 20 minutes before enjoying. These are tasty so practice self-control!

APPROXIMATE MACROS FOR 1 OF 15 TREATS:

136 calories, 5g protein, 17g carbohydrates, 6g fat, 2g fiber, 10g sugar

 

Screen Shot 2017-06-27 at 3.03.02 PM

Reduce Inflammation Naturally with Turmeric

Turmeric-leads-the-charge-as-herbal-sales-continue-to-bloom.jpg

 

Curious about turmeric and how it may benefit you? This tropical plant from the ginger family, is rich in Vitamin C, B3, B6, magnesium, manganese, potassium, copper, iron, zinc and omega 6 fatty acids and is ultimately one of the most powerful herbs for health. Valued in Chinese and Ayurvedic medicine for centuries as a remedy for stomach and liver problems, inflammation, wound healing and fighting free radicals, turmeric is great to incorporate to any nutrition program.

Though exercise is a good stress on the body, some types of exercise do create inflammation and lactic acid build up. Though this break down of the muscle is necessary for fitness results, aiding recovery and reducing the body’s inflammation load will assist in expedited progress. Who doesn’t want faster recovery and quicker results?! With proper supplementation, your body will thank you.

As an added bonus, the active ingredient in turmeric, curcumin, is a strong antioxidant that protects cells against free radical damage, helping to reduce risk of disease and cancer. Turmeric has been show to reduce histamine levels and may increase cortisone production of the adrenal glands, reducing allergies and stress. Research illustrates it is more effective than non steroidal anti inflammatory drugs (NSAIDs) in the relief of inflammation. Turmeric is also anti-aging and softens the skin and eases symptoms of psoriasis. Experience the results for yourself and ask your club’s front desk today about Turmeric Complex!

 

 

 

turmeric

Cinnabon Protein Bread

INGREDIENTS
• 3 egg whites
• ½ cup plain Greek yogurt
• ¼ cup honey
• 1 teaspoon vanilla extract
• 3 scoops Labrada vanilla whey protein powder
• ½ cup oat flour
• 1 cup rolled oats
• 1 cup almond meal flour
• ¼ cup baking stevia
• 2 tablespoons cinnamon
• 2 teaspoons baking powder

METHOD
1. Preheat oven to 350 degrees F. Spray a standard sized loaf pan with nonstick spray and set aside.
2. Add egg whites, yogurt, honey, and extract to a mixing bowl. Whisk together until mixture is smooth.
3. Add in the remainder of ingredients to the mixing bowl and stir together until well combined.
4. Pour the batter into loaf pan, smoothing down with the back of a spoon.
5. Bake in the oven for 42-44 minutes, or until toothpick or knife comes out clean when inserted in center of loaf. 6. Let cool for 1 hour then slice into 16 pieces.

Enjoy!

NUTRITIONAL INFORMATION
Makes 16 servings
1 serving = 1 slice of bread
Macros for 1 serving: 128 Calories, 8.9g Protein, 13.1g Carbs, 4.8g Fat, 5.6g Sugar, 2.1g Fiber

Tips:
• You can use this recipe to make great muffins, too!
• You can substitute honey with any sticky sweetener, such as agave or maple syrup.C

Screen Shot 2017-03-22 at 10.41.45 AM

5 Ways to Naturally Boost Your Metabolism

fuel 2.jpg

It’s no secret, as you age, metabolism tends to slow down. Why does this happen and how does is effect your body weight? Simply stated, metabolism is a complex physical and chemical process which occurs in a living cell or organism necessary to maintain life. This is the rate that your body burns calories in order to sustain bodily functions including digestion, sleep, recovery, physical activity and even breathing.

Metabolism will differ from person to person and can be increased or slowed down due to food & water intake, exercise, body temperature, hormones and stress. To stay thin, strong and fit, even as we age, taking proper care of metabolism is vital. Weight loss is all about burning more calories than what you are consuming. Periods of inactivity, fast food and stress can all slow down the metabolism. Luckily, there are natural ways to increase it and reverse the damage.

Three Simple Steps to Boosting Metabolism

  1. Build Lean Muscle With Weight & Resistance Training

Many times we hear that to lose weight we must do cardio and eat less and little emphasis is put on resistance training. While this initially favors for the scale to decrease, it can have very negative long term results. It is important to realize that our body’s do not care what they look like on the outside. It has one priority and that is survival. It will do anything within its power to sustain your life. When we dramatically cut calories and add in just cardio our body will see it is in a deficit and will use 2 types of fuel sources to make up the difference; Muscle the body doesn’t see as necessary for survival will be stripped and fat will also be pulled. If you aren’t lifting to preserve muscle, it will atrophy. As our weight decreases because of the lowered nutrition and cardio our bodies metabolic rate will also decline because of the muscle that is shed. This effectively takes your current deficit and squeezes it smaller. Ultimately giving you diminishing returns on your caloric restriction and cardio time output. You also weigh a bit less, so your body will have less to move, again less calories burned for the same activity. You burn more calories per day when muscle increases. Aim for a few weight lifting or resistance training sessions mixed in with cardio or group fitness classes for best results.

Screen Shot 2016-10-04 at 12.41.52 PM.png

Protect your metabolism and lift weights. Lift as heavy as proper form will allow and constantly seek for more and more strength. It is in our best interest to keep as much muscle as possible while trying to lose fat.

2. Get your Omega 3’s 
According to Dr. Edward Group with Global Healing Center, “omega-3 fatty acids reduce the production of a hormone called leptin, a natural chemical that lowers your metabolism.” Animal studies done at the University of Wisconsin found that lab mice with low leptin levels produced faster metabolic rates than mice with higher levels of the hormone.” Examples of foods with high omega-3’s are fish, fish oils, nuts, seeds and flax seed.

 

3. Drink water and lots of it!  

Studies have shown water has the potential to increase fat burning while detoxifying the body and suppressing appetite. It is recommended to drink at least 8 glasses of 8 ounces of water a day and more when you engage in exercise. A dehydrated body cannot function as well. Water is also used to transport nutrients in the body and assist with muscle repair and growth.

 

4. Sleep 

Not getting enough sleep is another way to slow down your metabolism. Think about it, if your body is fatigued, how do you expect it to work at its optimum? Understandably, an exhausted body will not be as efficient in burning calories so make sure you get plenty of good night’s rest. A well-rested you will be a lot more efficient. Aim for 7-9 hours per night.
5. Diet

Nutrition accounts for most of our results when it comes to aesthetics. Have you ever heard the term, you can’t out train a bad diet? There is some truth to this! Avoid eating poorly and instead, maintain a healthy diet. Try to avoid high fatty and processed foods and reach for something healthy, organic, and as natural as possible. Food is what you need to fuel your workouts and maintain a healthy body and mind. Think of food as a tool to help you reach your goals. Muscle needs calories to grow. Restricting food long term may severely hamper your metabolism long term. Eat for your goals!

Guilt Free Chocolate Peanut Butter Bars

FIND YOUR STRONG-15

 

Ingredients

2 egg whites
2 Tbsp. liquid coconut oil
¼ cup unsweetened almond milk
¼ cup whole wheat pastry flour
½ cup almond meal flour
½ cup Lean Body For Her Chocolate or Peanut Butter Powder
¼ cup baking stevia or xylitol
¼ cup chocolate chips

Method

1. Preheat the oven to 350 degrees F. Line a 5×8 inch baking dish (or one of similar
size) with foil and spray with non stick spray.

2. In a mixing bowl, whisk together the egg whites, coconut oil and almond milk
until smooth. Add in the flours, protein powder & stevia. Stir until well combined.
Stir in the chocolate chips.

 

3. Pour batter into the baking dish and bake in the oven for 22-26 minutes.
Remove from oven and let cook for 30 minutes. Slice into 12 squares. Serve
immediately. Enjoy!
(1)Makes 12 servings

1 serving is 1 square

Macros for 1 serving:

104 calories, 4.2g protein, 7.6g carbs, 2.9g sugar, 8.1g fat, 1.5g fiber

 

Orange Banana Protein Smoothie

Happy Holidays-3

Orange Banana Protein Smoothie (Perfect for Recovery!)

Recipe type: Post Workout Smoothie, Protein Smoothie
Serves: 1
Ingredients
1/4 to 1/2 cup water or coconut water to blend
2 whole oranges, peeled and halved
1 ripe banana
2 tablespoons ISO HD vanilla protein by BPI
1 cup ice
Instructions
Place all ingredients into the blender in the order listed and secure lid.
Blend until smooth
Serve immediately. Enjoy!

Healthy EggNog Protein Shake

eggnog2

EGGNOG RECIPE 
Serves: 4 (about ½ cup)
Ingredients
1 cup Coconut Milk, canned
1 cup Unsweetened Almond Milk
3  Eggs
Stevia to Taste
1 teaspoon Cinnamon
½ teaspoon each: Nutmeg and Cloves
1 teaspoon Vanilla Extract
Optional: Rum to taste! (or add some rum extract!)

Instructions
Separate eggs and set eggwhites aside for later use
Stir yolks and sugar together in small bowl.
Mix milk and spices together in another bowl, and stir in egg yolk mixture
Add in vanilla and optional rum.
Chill!
Either enjoy as is or use recipe below to make protein smoothie!

 Eggnog Protein Shake
Serves: 1
Ingredients
1 cup Homemade Eggnog (see above)
1 Banana, small, very ripe and frozen
1 scoop Vanilla Labrada Lean Body Protein Powder
Instructions
Combine all ingredients in blender, and blend until smooth! Top with whipped topping if desired!

 

Quick Guide to Supplementation

When adopting a healthy lifestyle, there is no secret to obtain the results you desire. The magic formula is proper nutrition and hardwork. Supplements are Supplements. They are a way to “supplement” any deficits in nutrients, minerals and vitamins that you may not be achieving from your diet. Your goal should be to eat 5-6 or 7 small clean meals every three hours with an array of healthy foods to obtain the majority of your nutrients, minerals and vitamins naturally, and utilize supplements to fill the gap in areas you may be lacking. When breaking down the body in the gym, it may be beneficial to supplement to ensure you are providing the body with the tools it needs to build and repair the muscle tissue you break down from your daily workout. Here is a list of a few staple supplements you may want to consider according to your goals.

Multi Vitamin  – Being deficient in any one of the essential vitamins your body requires will hinder the efficiency of chemical reactions in the body, such as the breakdown and digestion of proteins.

Calcium – Calcium is essential to maintaining total body health. Your body needs it every day not just to keep your bones and teeth strong over your lifetime, but to ensure proper functioning of muscles and nerves.

CLA CLA’s aid with keeping fat off the stomach area. CLA is related to the omega-6 fatty acids, one of the two types of essential fatty acids that help the body increase metabolic rates, boost the immune system and keep cholesterol levels in check. CLA is found in dairy and animal fats, such as beef, lamb, whole milk, and eggs but cannot be produced by the human body.

Vit D  – Encourages the absorption and metabolism of calcium and phosphorous thus helping to form and maintain strong bones.

Omega3′s fish oil pills  –Fish oil is oil derived from the tissues of oily fish. This oil naturally contains the Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Because the oil is so high in Omega-3, fish oil is now recommended for a healthy diet.

Here’s a quick list of the benefits of fish oil supported by research:

1. Decrease the incidence of depression and anxiety

2. Decrease Blood Pressure

3. Reduce the Stress response

4. Assist in the treatment of psoriasis and dry skin

5. Assist in decreasing your body’s insulin response to food

6. Decrease whole body inflammation as marked by C-Reactive Protein

7. Decrease Triglyceride levels

8. Help with treating ADHD

9. Assist in activating fat burning genes

Assist in Muscle Protein Synthesis

Image

BCAA’s – BCAAs stands for branched chain amino acids. These molecular structure consists of leucine, valine and isoleucine. BCAAs help build and maintain lean muscle. Essential amino acids are the building blocks for healthy muscles, skin, nails and other body tissues.

L-Glutamine ( after workouts) – Can minimize breakdown of muscle, improve protein metabolism and help in muscle recovery.

Whey protein powder ( before or after workouts) – Whey is an abundant source of branched-chain amino acids (BCAAs), which are used to fuel working muscles and stimulate protein synthesis.

Casein protein powder (before bed)– Casein protein is a slow digestive protein usually taken before bedtime to prevent catabolism while you sleep. Casein protein can be found in cottage cheese also.

A pre-workout energy drink – (Before workouts) Essentially a pre-workout increases your body’s natural nitric oxide production, increasing the blood flow to all of your muscles. Why do you want an increase in blood flow to the muscles?  Because, the more blood flowing to the muscles, the more reps you will be able to execute. You may be able to lift more weight, and you may last longer in the gym, helping to gain strength and endurance.