Training Tip of the Week. MILK: It does the body builder good!

Size: px
Start display at page:

Download "Training Tip of the Week. MILK: It does the body builder good!"

Transcription

1 Training Tip of the Week MILK: It does the body builder good! Believe it or not, milk has a great combination of the right nutrients that helps an athlete recover after a heavy competition or work-out. Milk has the recommended 3:2 ratio of carbohydrate to protein needed to both replenish energy stores and build muscle. Studies show that drinking about 2 cups of skim milk for the average sized person within 1 hour of weightlifting will help build about 60% more muscle than if water or a commercial sports drink is consumed. For the more endurance athlete, research shows that consuming the same amount of milk after vigorous exercise improves recovery and allows the athlete to exert more energy for a longer period of time before exhaustion. Nutrient Recommendations Within 1 Hour of Exercise: - Protein 0.1g/kg - Carbohydrate 0.15g/kg "Strength training causes muscle cells to be extremely sensitive to insulin," Evans said in an interview. "Insulin stimulates muscle protein synthesis by increasing the transport of amino acids into the cells." But the "window of opportunity" for this synthesis is short-lived. "The protein should be consumed before, during, or within 30 minutes of completion of the exercise," he said. And the protein should be of "high quality" - that is, it should contain all of the essential amino acids like whey, casein (a milk protein), or meat; in general, you should consume about 15 grams of protein along with 20 grams of sugar. Eating extra protein is less important for people doing aerobic exercise; after an aerobic workout, the most important thing is to replace carbohydrates, to restore energy used during the workout, Evans said. "For most people, a mixed meal of protein and carbohydrates is sufficient," said Miriam Nelson, an associate professor of nutrition and physical activity at the Friedman School of Nutrition at Tufts University. "But for elite athletes, where microdifferences make a difference, extra protein is important." The simplest thing to remember, she said, is that, for most people, "you want to have a snack or small meal that's rich in carbohydrates and protein within about 20 to 30 minutes of your workout."

2 Chocolate Milk May Improve Recovery After Exercise Chocolate milk is an effective postexercise drink that improves recovery, according to the results of a small, randomized trial reported in the February issue of the International Journal of Sport Nutrition and Exercise Metabolism. "Our study indicates that chocolate milk is a strong alternative to other commercial sports drinks in helping athletes recover from strenuous, energydepleting exercise," coauthor Joel M. Stager, PhD, from Indiana University in Bloomington, said in a news release. "Chocolate milk contains an optimal carbohydrate to protein ratio, which is critical for helping refuel tired muscles after strenuous exercise and can enable athletes to exercise at a high intensity during subsequent workouts." On 3 separate days, 9 male, endurance-trained cyclists performed an interval workout followed by 4 hours of recovery, and a subsequent endurance trial to exhaustion at 70% maximum oxygen consumption (VO 2max ). In a single-blind, randomized design, the men drank equivalent volumes of chocolate milk, fluid replacement drink (FR), or carbohydrate replacement drink (CR) immediately after the first exercise bout and 2 hours of recovery. The chocolate milk and CR had equivalent carbohydrate content. Primary endpoints were time to exhaustion, average heart rate, rating of perceived exertion, and total work for the endurance exercise. "The results of this study suggest that chocolate milk, with its high carbohydrate and protein content, may be considered an effective alternative to commercial FR and CR for recovery from exhausting, glycogen-depleting exercise," the authors write. Int J Sport Nutr Exerc Metab. 2006;16:78-91 Milk: The Best Muscle-Builder? Milk Helps Build More Muscle After Exercise Than Soy, Carb Drinks, Researchers Say Drink milk after your weight training workouts, and you may gain more muscle and lose more body fat than if you drink a soy or carbohydrate drink, according to the results of a new study. Researchers compared the effects of drinking nonfat milk, a soy protein drink, or a carbohydrate drink on building muscle and burning fat after completing weight lifting workouts. All three groups gained muscle, but the milk drinkers got the best results, says researcher Stuart M. Phillips, PhD, associate professor of kinesiology and an exercise physiologist at McMaster University in Hamilton, Ontario, Canada. The

3 study was funded by the National Dairy Council and published in the Aug. 1 issue of the American Journal of Clinical Nutrition. Study Details Phillips and his colleagues recruited 56 healthy young men, average age 22, and assigned them to drink milk, a soy drink, or a carbohydrate drink immediately after their weight training exercises and then an hour later. "They drank 2 cups each time," Phillips tells WebMD. The drinks were all vanilla-flavored, served in opaque containers, and had an identical number of calories per serving. The milk and soy drinks were matched for protein, fat, and carb content. Each had 18 grams of protein, 1.5 grams of fat, and 23 grams of carbohydrate. Participants weight-trained five days a week for 12 weeks, and all the participants were novices. They had not done any weight training for the past eight months. The exercises were done on standard weight training machines, which worked out all the major muscle groups, with participants increasing repetitions as they gained strength. Each session lasted about one hour. At the study start, the researchers measured each participant's body composition, noting the amount of lean mass and fat mass. They repeated the measurements at the end of the study. The milk drinkers gained the most muscle. "The gains of muscle in the milk group were 8.8 pounds, vs. 6 pounds for the soy group, vs. 5.3 pounds for the control group [drinking the carbohydrate drink]," says Phillips. "The group that drank the milk gained 60% more muscle than the carbohydrate group and 40% more than the soy group," Phillips says. Those who drank milk also had more strength gains than the other two groups in two kinds of individual exercises: knee extensions and hamstring curls. The milk drinkers also lost more body fat. "They lost almost 2 pounds of body fat," he says. "The soy group barely changed in terms of body fat. It was about a third of a pound. In the control group (the carbohydrate drinkers) it was about a pound of body fat lost." Whey Protein Whey protein is a high-quality dairy protein that contains all the amino acids the body requires for muscle protein synthesis. Evidence suggests that whey protein, found naturally in milk, increases muscle protein synthesis which in combination with resistance exercise can improve body composition. Below are summaries of recent studies that further explain the benefits of whey protein.

4 Whey protein is one of the best sources of branched-chain amino acids (BCAA), including leucine, which has been shown to independently stimulate muscle protein synthesis This review article shares data from the USDA Food Composition Tables that show dairy products are rich sources of BCAAs and whey protein isolate is a leading source of leucine. The author cites several studies that give increasing evidence that BCAAs, specifically leucine, have a unique affect on metabolism that includes regulation of muscle protein synthesis and glucose homeostasis. The impact of BCAAs is proportional to availability and dietary intake. Layman DK. The role of leucine in weight loss diets and glucose homeostasis. Journal of Nutrition. 2003;133:261S-267S. Consuming whey protein after resistance exercise can stimulate protein synthesis Ingestion of amino acids is known to stimulate protein synthesis and result in a positive net muscle protein balance. Tipton and colleagues investigated whether consumption of casein or whey proteins have a similar beneficial effect following resistance exercise. Healthy untrained volunteers were randomly assigned to receive a drink containing either: (1) 20 g casein (N=7); (2) 20 g whey protein (N=9); or (3) placebo (N = 7) one-hour after performing a bout of resistance training. Leg muscle biopsies were taken to measure net muscle protein balance. Consumption of both casein and whey proteins were found to bring about a similar positive net muscle protein balance, indicating that whole protein consumption can stimulate muscle protein synthesis after resistance exercise which over time could lead to increased muscle size and strength. Tipton K, Elliott T, Cree M, Wolf S, Sanford A, Wolfe R. Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. Medicine & Science in Sports & Exercise. 2004;36(12): Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage This study examined the effect of consuming a milk or soy beverage on rates of whole body protein synthesis, breakdown, and leucine oxidation, as well as muscle protein synthesis and net muscle protein balance following resistance training in eight young men who regularly participated in weight lifting activities. Volunteers drank fluid milk or a soy protein beverage after a bout of weight lifting. The drinks were made from isolated soy protein or nonfat milk powder and were equal in protein, carbohydrate, fat and caloric content. Results indicate that consuming a protein beverage (soy or milk) following weight lifting resulted in a positive net muscle protein balance and more muscle protein synthesis. Milk consumption after exercise resulted in a greater net muscle protein balance, and 34 percent more

5 muscle protein synthesis compared to soy. The researchers also hypothesized that a combination of "slow" and "fast" proteins like casein and whey, both found in cow's milk, would be most effective for building muscle. Wilkinson S, Tarnopolsky M, MacDonald M, MacDonald J, Armstrong D, Phillips S. American Journal of Clinical Nutrition. 2007;85:

7 COMMON MISCONCEPTIONS ABOUT WHEY PROTEIN

7 COMMON MISCONCEPTIONS ABOUT WHEY PROTEIN 7 COMMON MISCONCEPTIONS ABOUT WHEY PROTEIN There are lots of added ingredients in whey protein. Whey protein is naturally occurring in milk. Some companies do add flavors, fillers and bulking agents to

More information

Purpose: Materials: Method:

Purpose: Materials: Method: Physiological and Physical Effects of Different Milk Protein Supplements in Elite Soccer Players Lollo, P. C. B., Amaya-Farfan, J., Carvalho-Silva, L. C. (2011). Purpose: To compare whey protein, hydrolyzed

More information

HYPNOS. - A quality pre-sleep protein. Casein. An article by Professor Don Maclaren, 2017

HYPNOS. - A quality pre-sleep protein. Casein. An article by Professor Don Maclaren, 2017 HYPNOS - A quality pre-sleep protein An article by Professor Don Maclaren, 2017 Many studies have focused on the benefits of whey protein to stimulate muscle protein synthesis (MPS) as well as to attenuate

More information

LEUCINE. - A major driving force for Muscle Protein Synthesis

LEUCINE. - A major driving force for Muscle Protein Synthesis LEUCINE - A major driving force for Muscle Protein Synthesis An article by Professor Don MacLaren, 2016. Leucine is one of the 9 essential amino acids that are required to be ingested by the body since

More information

Science Read. 28 Aug. Protein: What it does and why you need it?

Science Read. 28 Aug. Protein: What it does and why you need it? Science Read Issue 18 28 Aug Career Guidance Interesting Science Real Life Application Real Time News Upper Secondary Protein: What it does and why you need it? MEN S FITNESS 15 FEBRUARY 2018 If you go

More information

Dietary supplements and nutrition in sports and exercices performance

Dietary supplements and nutrition in sports and exercices performance Dietary supplements and nutrition in sports and exercices performance Nutrition for endurance sports The most likely contributors to fatigue during an endurance exercise are dehydration and carbohydrates

More information

SELECT WHEY SOME THOUGHTS ON WHY WHEY PROTEIN CONTINUES TO BE CLINICALLY IMPORTANT

SELECT WHEY SOME THOUGHTS ON WHY WHEY PROTEIN CONTINUES TO BE CLINICALLY IMPORTANT SELECT WHEY SOME THOUGHTS ON WHY WHEY PROTEIN CONTINUES TO BE CLINICALLY IMPORTANT Certainly, a legitimate concern about whey protein supplementation is allergenicity. However, while this concern is warranted,

More information

Sports. Nutrition. Scientific Status Report

Sports. Nutrition. Scientific Status Report Sports 2011 Nutrition Optimal nutrition is important for physically active people, whether they are competing at an elite level or exercising on a routine basis. There is growing interest in the potential

More information

Protein Shake Recipes: 100 Delicious High Protein Smoothie Recipes To Build Muscle, Burn Fat & Increase Energy (Protein Diet, Protein Shake Diet, DIY

Protein Shake Recipes: 100 Delicious High Protein Smoothie Recipes To Build Muscle, Burn Fat & Increase Energy (Protein Diet, Protein Shake Diet, DIY Protein Shake Recipes: 100 Delicious High Protein Smoothie Recipes To Build Muscle, Burn Fat & Increase Energy (Protein Diet, Protein Shake Diet, DIY Protein... Smoothies, Bodybuilding Diet, Build Muscle)

More information

The importance of (dairy) protein for maintenance of muscle mass during aging & rehabilitation

The importance of (dairy) protein for maintenance of muscle mass during aging & rehabilitation The importance of (dairy) protein for maintenance of muscle mass during aging & rehabilitation METTE HANSEN, Associated Professor INSTITUTE OF PUBLIC HEALTH SECTION OF SPORT SCIENCE AARHUS DENMARK Kontakt@mettehansen.nu

More information

Benefits of Dairy Protein

Benefits of Dairy Protein Nutrition Spotlight: U.S. Dairy Proteins: High-quality and Complete Protein Sources All dairy foods and ingredients start out as milk, which contains 3.5 percent protein 80 percent casein and 20 percent

More information

UCLA Nutrition Noteworthy

UCLA Nutrition Noteworthy UCLA Nutrition Noteworthy Title Protein and Amino Acid Supplementation for Resistance Training: Are We Being Sold Products That We Don t Need? Permalink https://escholarship.org/uc/item/5q0844bz Journal

More information

Supplement Performance By Anssi Manninen, MHS. Bodybuilding Supplements: Best of Research

Supplement Performance By Anssi Manninen, MHS. Bodybuilding Supplements: Best of Research Supplement Performance By Anssi Manninen, MHS Bodybuilding Supplements: Best of Research Ephedrine and Athletic Performance The purpose of the study by Dr. Douglass Bell and colleagues was to investigate

More information

Protein: Nutrient Timing & Distribution MATT CARLIN & MELANIE MARSHALL

Protein: Nutrient Timing & Distribution MATT CARLIN & MELANIE MARSHALL Protein: Nutrient Timing & Distribution MATT CARLIN & MELANIE MARSHALL Introduction: Nutrient Timing Strategy: maximize exercise-induced muscular adaptations and facilitate repair of damaged tissue Pre-

More information

IT WORKS! SHAKE PLANT-BASED PROTEIN POWDER PRODUCT INFO

IT WORKS! SHAKE PLANT-BASED PROTEIN POWDER PRODUCT INFO Meet your goals when you energise your workouts, build lean muscle mass, and support your healthy metabolism! That s the power of plant-based protein in It Works! Shake! The plant-based It Works! Shake

More information

Formulating With Whey In A Fully Transparent Market. Chris Lockwood, PhD President May 22-23, 2018

Formulating With Whey In A Fully Transparent Market. Chris Lockwood, PhD President May 22-23, 2018 Formulating With Whey In A Fully Transparent Market Chris Lockwood, PhD President May 22-23, 2018 Driving Protein Demand Only Major Nutrient That Stimulates Muscle Building (Muscle Protein Synthesis, or

More information

Benefits of whey protein for active consumers. Insights from a European consumer survey on exercise, nutrition and life-long wellbeing.

Benefits of whey protein for active consumers. Insights from a European consumer survey on exercise, nutrition and life-long wellbeing. Benefits of whey protein for active consumers Insights from a European consumer survey on exercise, nutrition and life-long wellbeing. Did you know that whey protein is an ideal source of protein for active

More information

EVERY RACE DAY SO RUN WITH THE RIGHT NUTRITION PLAN BUILDS TOWARD ADVANCED MARATHON TRAINING & NUTRITION PROGRAM EVERYDAY TRAINING LONG RUNS

EVERY RACE DAY SO RUN WITH THE RIGHT NUTRITION PLAN BUILDS TOWARD ADVANCED MARATHON TRAINING & NUTRITION PROGRAM EVERYDAY TRAINING LONG RUNS EVERY TRAINING DAY BUILDS TOWARD RACE DAY SO RUN WITH THE RIGHT NUTRITION PLAN ADVANCED MARATHON TRAINING & NUTRITION PROGRAM ONE OF THE BIGGEST MISTAKES MOST PEOPLE MAKE DURING MARATHON TRAINING IS EATING

More information

KEY INGREDIENTS. Tribulus Terrestris- Help improve natural testosterone and helps elevate libido in men

KEY INGREDIENTS. Tribulus Terrestris- Help improve natural testosterone and helps elevate libido in men PERFORM LINE Sports Performance Solutions T-Lyft $79.99 Top Trainer T-Lyft supports a man s natural testosterone production. Expect to see an increase in strength, stamina, fat loss, lean muscle and sex

More information

Supplements: The Ultimate Supplement Guide For Men: Health, Fitness, Bodybuilding, Muscle And Strength (Fitness Supplements, Muscle Building,

Supplements: The Ultimate Supplement Guide For Men: Health, Fitness, Bodybuilding, Muscle And Strength (Fitness Supplements, Muscle Building, Supplements: The Ultimate Supplement Guide For Men: Health, Fitness, Bodybuilding, Muscle And Strength (Fitness Supplements, Muscle Building, Supplements... Diet, Supplements Guide, Supplem) By Nicholas

More information

The European Whey Protein Consumer Tracker 2017

The European Whey Protein Consumer Tracker 2017 The European Whey Protein Consumer Tracker 2017 Sarah O Neill Marketing Manager Nutritionals, Carbery Group Limited TF Leader, EWPA EWPA members 2 Introduction 3 The 1st European survey of this scale Online

More information

Nutrition Spotlight: U.S. Dairy Proteins for Healthy and Active Lifestyles. U.S. Dairy Proteins: Smart Protein Choice DID YOU KNOW

Nutrition Spotlight: U.S. Dairy Proteins for Healthy and Active Lifestyles. U.S. Dairy Proteins: Smart Protein Choice DID YOU KNOW Nutrition Spotlight: U.S. Dairy Proteins for Healthy and Active Lifestyles U.S. whey s are well-known as a key component of training regimens for professional athletes and gym enthusiasts. Today, broader

More information

THE SUPPLEMENT GUIDE

THE SUPPLEMENT GUIDE THE SUPPLEMENT GUIDE Let me start off by saying that supplements are not necessary for muscle growth. I repeat. Supplements are not necessary for fat loss. Now This is not to say that the supplements I

More information

Fast Protein Fast Performance. Dr Naomi Grant Technical Manager Dairy & Lifestyle Ingredients

Fast Protein Fast Performance. Dr Naomi Grant Technical Manager Dairy & Lifestyle Ingredients Fast Protein Fast Performance Dr Naomi Grant Technical Manager Dairy & Lifestyle Ingredients Quick Survey Who checks the protein content of foods? Body composition of 70kg male Importance of protein Used

More information

You need to know Amino Spiking or The Legal Fake Protein before you buy Whey Protein

You need to know Amino Spiking or The Legal Fake Protein before you buy Whey Protein You need to know Amino Spiking or The Legal Fake Protein before you buy Whey Protein They often add cheap amino acids (Glycine, Taurine, or Creatine) to fake the protein percentage. Before you buy Whey

More information

WHEY PROTEIN Fast Whey Peptides L-Glutamine Boosted. MASS GAINER High Protein Advanced Size Strength Formula

WHEY PROTEIN Fast Whey Peptides L-Glutamine Boosted. MASS GAINER High Protein Advanced Size Strength Formula WHEY PROTEIN Fast Whey Peptides L-Glutamine Boosted PER 30 GRAMS size 1 Kg 2 Kg MANGO PER 100 GRAMS MASS GAINER High Protein Advanced Size Strength Formula size 1 Kg 3 Kg MUSCLE PRO Advance Muscle Rebuilding

More information

Copyright 2012 by Meglio Performance Systems LLC. All Rights Reserved

Copyright 2012 by Meglio Performance Systems LLC. All Rights Reserved Copyright 2012 by Meglio Performance Systems LLC. All Rights Reserved - 1 - A Warrior s Guide to Supplements Copyright 2012 by Meglio Performance Systems LLC & Chad Howse Fitness. All Rights Reserved.

More information

Nutrition, supplements, and exercise

Nutrition, supplements, and exercise Nutrition, supplements, and exercise Walter R. Frontera, MD, PhD Professor and Chair Department of Physical Medicine and Rehabilitation Vanderbilt University School of Medicine And Medical Director of

More information

Nutrition and building muscle mass

Nutrition and building muscle mass Nutrition and building muscle mass ASS PROF. MIROSLAV PETR PH.D. FACULTY OF PHYSICAL EDUCATION AND SPORT, CHARLES UNIVERSITY, PRAGUE, CZECH REPUBLIC Satellite cells appear to be crucial to maximizing the

More information

FOR THE NATURAL ATHLETE NUTRITIONAL SUPPLEMENT CATALOG

FOR THE NATURAL ATHLETE NUTRITIONAL SUPPLEMENT CATALOG FOR THE NATURAL ATHLETE NUTRITIONAL SUPPLEMENT CATALOG FOR THE NATURAL ATHLETE This is what performance tastes like! The Pursuit Rx line by Dymatize Nutrition is a line of sports nutrition products designed

More information

ONLINE PREVIEW. Energy and Performance System. Step-by-Step Guide. Build Muscle Get Lean Experience Faster Recovery Increase Performance

ONLINE PREVIEW. Energy and Performance System. Step-by-Step Guide. Build Muscle Get Lean Experience Faster Recovery Increase Performance Energy and Performance System Step-by-Step Guide O Build Muscle Get Lean Experience Faster Recovery Increase Performance It s completely changed my life. Isagenix is easy, pure and delivers more energy

More information

Jeffry R. Stout, PhD, FNSCA, CSCS

Jeffry R. Stout, PhD, FNSCA, CSCS Nutrient ttimingi Jeffry R. Stout, PhD, FNSCA, CSCS University of Oklahoma Nutrient Timing: why is this topic so intriguing? Acute Response of Skeletal Muscle to Resistance Exercise: Increase skeletal

More information

What is the difference with Whey, Casein, BCAA's, Glutamine, NO products?

What is the difference with Whey, Casein, BCAA's, Glutamine, NO products? Charles Glass - Mr. World / IFBB PRO Senior Executive Vice President Personal Trainers Association (PROPTA) PROPTA Master Trainer about Recov Bipeptides This is the best protein supplement I ever tried

More information

MUSCLE. Report. Volume 5 Issue 3. The latest Scientific Discoveries in the Fields of Resistance Exercise, Nutrition and Supplementation.

MUSCLE. Report. Volume 5 Issue 3. The latest Scientific Discoveries in the Fields of Resistance Exercise, Nutrition and Supplementation. MUSCLE Report Volume 5 Issue 3 The latest Scientific Discoveries in the Fields of Resistance Exercise, Nutrition and Supplementation. More isn t always better The August 2014 issue of the Muscle Report

More information

Northern Illinois University

Northern Illinois University Northern Illinois University Timing o f Milk Supplementation on Muscular Hypertrophy and Strength in Trained Males A Thesis Submitted to the University Honors Program in Partial Fulfillment o f the Requirements

More information

EVERYTHING YOU NEED TO KNOW ABOUT CREATINE

EVERYTHING YOU NEED TO KNOW ABOUT CREATINE [@charlotteclarkeuk] EVERYTHING YOU NEED TO KNOW ABOUT CREATINE T here s are a lot of myths and misconceptions surrounding creatine. Some sources question its safety, suggesting that creatine may cause

More information

COMPLETE GUIDE TO PROTEIN AN EXPLANATION OF PROTEIN POWDER SELECTION & TIMING

COMPLETE GUIDE TO PROTEIN AN EXPLANATION OF PROTEIN POWDER SELECTION & TIMING COMPLETE GUIDE TO AN EXPLANATION OF POWDER SELECTION & TIMING Basics of Protein What Benefits does protein have in the body? Protein is an essential nutrient and a key component of a healthy diet. It provides

More information

Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise

Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise Am J Physiol Endocrinol Metab 292: E71 E76, 2007. First published August 8, 2006; doi:10.1152/ajpendo.00166.2006. Stimulation of net muscle protein synthesis by whey protein ingestion before and after

More information

Copyright Notice. Published by: Alain Gonzalez

Copyright Notice. Published by: Alain Gonzalez 1 Copyright Notice Published by: Alain Gonzalez Copyright 2014 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez. Copyright and other intellectual property laws protect

More information

POWERBAR 100% WHEY PROTEIN ISOLATE Premium whey protein without sugar and fat* - the perfect protein choice post training * per prepared product

POWERBAR 100% WHEY PROTEIN ISOLATE Premium whey protein without sugar and fat* - the perfect protein choice post training * per prepared product POWERBAR 100% WHEY PROTEIN ISOLATE Premium whey protein without sugar and fat* - the perfect protein choice post training * per prepared product Product description Many athletes often tend to underestimate

More information

Ergogenic Aids 1. Ergogenic Aids. Caffeine

Ergogenic Aids 1. Ergogenic Aids. Caffeine Ergogenic Aids 1 Dr David Jenkins School of Human Movement Studies The University of Queensland Ergogenic Aids drug derived from a number of plants 2004 removed from WADA Prohibited List possible mechanisms

More information

MONKEY ASSIMILATE STUDY 1

MONKEY ASSIMILATE STUDY 1 MONKEY ASSIMILATE STUDY 1 PROCEDURES FOR STUDY Six healthy, lean, adult males volunteered for this study. None of the participants were following any particular protein-rich dietary regime, muscle-toning

More information

How Whey Promotes Weight Loss What Is Whey? Hormones and Hunger Signals

How Whey Promotes Weight Loss What Is Whey? Hormones and Hunger Signals http://www.lef.org Life Extension Magazine March 2006 Report How Whey Promotes Weight Loss By Will Brink As millions of Americans struggle to shed the excess weight that threatens their health and longevity,

More information

Weeks 7,8,9. Weeks 4,5,6

Weeks 7,8,9. Weeks 4,5,6 In 2009, at NPC Nationals, I placed 1 st and earned my IFBB Pro card. This is the program I designed for my off season bulking routine. It allowed me to add 10lbs of muscle to a frame that had already

More information

Australian Rules Football

Australian Rules Football Australian Rules Football Characteristics of the Sport Overview Australian Rules Football is played predominantly by males with the major league, the Australian Football league, having developed into a

More information

Protein 101. Everything You Need To Know INTRODUCTION TO PROTEIN LEANFIT PROTEIN 101

Protein 101. Everything You Need To Know INTRODUCTION TO PROTEIN LEANFIT PROTEIN 101 Protein 101 Everything You Need To Know INTRODUCTION TO PROTEIN LEANFIT PROTEIN 101 1 Table of Contents 03 Introduction to Protein 06 How Much Protein Do You Need? 09 How To Choose The Best Protein Powder

More information

BODY BEAST FAQ. BODY BEAST FAQ All your questions about Body Beast can be answered here.

BODY BEAST FAQ. BODY BEAST FAQ All your questions about Body Beast can be answered here. BODY BEAST FAQ BODY BEAST FAQ All your questions about Body Beast can be answered here. 1) How is Body Beast different from other bodybuilding programs? Body Beast is one of the first all-in-one fat-blasting,

More information

GOLD STANDARD GUIDE TO PROTEIN AN EXPLANATION OF PROTEIN POWDER SELECTION & TIMING

GOLD STANDARD GUIDE TO PROTEIN AN EXPLANATION OF PROTEIN POWDER SELECTION & TIMING GUIDE TO AN EXPLANATION OF POWDER SELECTION & TIMING Basics of Protein A QUICK LOOK AT THE DIFFERENT TYPES OF Whey Proteins About 20% of the protein in milk is whey. Whey proteins are quickly and easily

More information

Marathon? Yes, We Can!

Marathon? Yes, We Can! Marathon? Yes, We Can! About Me A typical Joe the runner I played soccer for long time I don t have runner s talent I have to work hard Have started running since 2005 I weighted 200 LBs I couldn t run

More information

Vector Rope Trainer Cardiovascular Program Fitness Level: GENERAL

Vector Rope Trainer Cardiovascular Program Fitness Level: GENERAL Cardiovascular Program Fitness Level: GENERAL These are exercise options. Mix and match as preferred during each workout session. Frequency: Two to three days per week Start with 3 minutes of light pace

More information

MUSCLE. Report. Volume 7 Issue 12. The latest Scientific Discoveries in the Fields of Resistance Exercise, Nutrition and Supplementation.

MUSCLE. Report. Volume 7 Issue 12. The latest Scientific Discoveries in the Fields of Resistance Exercise, Nutrition and Supplementation. MUSCLE Report Volume 7 Issue 12 The latest Scientific Discoveries in the Fields of Resistance Exercise, Nutrition and Supplementation. % CHANGE Muscle Report Volume 7 Issue 12 Big weights lead to stronger

More information

Supplement Performance By Anssi H. Manninen, MHS. Protein Supplements: A Story Beyond Swedish Meatballs

Supplement Performance By Anssi H. Manninen, MHS. Protein Supplements: A Story Beyond Swedish Meatballs Supplement Performance By Anssi H. Manninen, MHS Protein Supplements: A Story Beyond Swedish Meatballs "One could not be a successful scientist without realizing that, in contrast to the popular conception

More information

Missy Kane Covenant Health Fitness Expert WEEK ONE

Missy Kane Covenant Health Fitness Expert WEEK ONE WORKOUTS FOR RUNNERS (ADVANCED) Missy Kane Covenant Health Fitness Expert * If you develop any injury or pain, make sure you see a physician and stop exercising. This training plan is designed for people

More information

A PERSONALIZED APPROACH TO SPORTS NUTRITION. PRODUCT GUIDE

A PERSONALIZED APPROACH TO SPORTS NUTRITION. PRODUCT GUIDE A PERSONALIZED APPROACH TO SPORTS NUTRITION. PRODUCT GUIDE A PERSONALIZED APPROACH TO SPORTS NUTRITION. Offering 100% pure, unflavored single-ingredients, the Infinite One Series provides our athletes

More information

Zionsville Mens Soccer Strength and Conditioning Summer Program

Zionsville Mens Soccer Strength and Conditioning Summer Program Zionsville Mens Soccer Strength and Conditioning Summer Program The vision of a champion is someone who is bent over, drenched in sweat, at the point of exhaustion when no one else is watching. Anson Dorrance

More information

USDA Agricultural Outlook Forum Overview of Whey Proteins

USDA Agricultural Outlook Forum Overview of Whey Proteins USDA Agricultural Outlook Forum 2007 Overview of Whey Proteins Jim Page American Dairy Products Institute Presented: Thursday, March 1, 2007 What is Whey What is Whey Where it comes from From milk What

More information

COMPETITIVE COMPARISONS

COMPETITIVE COMPARISONS Updated 3/15/16 2 TWIST TUBES 6 XS POST-WORKOUT RECOVERY 3 7 XS INTENSE PRE-WORKOUT BOOST PROTEIN POWDER XS SMOOTHIE 4 CHARGE 8 PROTEIN BARS XS ENERGY BARS 5 9 PROTEIN SHAKES HYDRATE TWIST TUBES XS Sports

More information

Fatigue Determines Endurance Performance: The Training Application

Fatigue Determines Endurance Performance: The Training Application Fatigue Determines Endurance Performance: The Training Application USTFCCCA Endurance Symposium 2015 Don t let fatigue make a coward out of you. Steve Prefontaine Runner Outline Of San Antonio Fatigue

More information

Unless you re a cross-channel

Unless you re a cross-channel Weight loss: Whey to go! If weight loss or weight management is a high priority as you build up for the new season, maybe it s time to start using a muscle building and recovery supplement. Andrew Hamilton

More information

LIFETIME FITNESS HEALTHY NUTRITION. UNIT 2 Lesson 14 FLEXIBILITY LEAN BODY COMPOSITION

LIFETIME FITNESS HEALTHY NUTRITION. UNIT 2 Lesson 14 FLEXIBILITY LEAN BODY COMPOSITION LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 2 Lesson 14 FLEXIBILITY LEAN BODY COMPOSITION MUSCULAR ENDURANCE Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance

More information

WELLNESS STAY FIT. BE ACTIVE GET TONED. HEALTH & PROTEIN SUPPLEMENTS

WELLNESS STAY FIT. BE ACTIVE GET TONED. HEALTH & PROTEIN SUPPLEMENTS Hello, Gree ngs from Youth factory! We at youth factory promise to deliver wellness, Nutri on & Beauty solu ons at various stages of life. Youth factory is our sincere effort to make the world feel good

More information

Coaching the Female Athlete. Sheena Kelly

Coaching the Female Athlete. Sheena Kelly Coaching the Female Athlete Sheena Kelly Workshop Aims By the end of this workshop we will have Identified the main physiological differences in male and female players Highlighted the most common female

More information

Muscular Factors Muscular Factors

Muscular Factors Muscular Factors 2014 IDEA World Fitness Convention Running Secrets to Success: Skills and Drills for Trainers Jason Karp, Ph.D. Run-Fit.com 2011 IDEA Personal Trainer of the Year Cardiovascular Factors Cardiac output

More information

Copyright Strengthworks International Publishing. All rights are reserved. Updated egor 1: GUIDE

Copyright Strengthworks International Publishing. All rights are reserved. Updated egor 1: GUIDE Copyright 2016. Strengthworks International Publishing. All rights are reserved. Updated 01.04.17 THE V-TAPER SOLUTION SUPPLEMENT GUIDE Category 1 Primary Goal Muscle Gain Based on your measurements your

More information

THE BEST JUST GOT BETTER PRODUCT BROCHURE

THE BEST JUST GOT BETTER PRODUCT BROCHURE THE BEST JUST GOT BETTER PRODUCT BROCHURE WWW.SUPPLEMENTSSA.EU OUR STORY SUPPLEMENTS SA EUROPE is the first corporate European online sales channel from the world renowned supplements company Supplements

More information

MAKING AN IRONMAN RACE DAY

MAKING AN IRONMAN RACE DAY 1 MAKING AN IRONMAN - IRONMAN TRAINING by Hector L Torres, USA Triathlon Elite Coach, USA Cycling Pr Coach, USA Track and Field, USA Swimming and Strength Conditioning Specialist 2 MAKING AN IRONMAN A

More information

Homepage

Homepage was written to help you achieve a lean, healthy muscular body, a more youthful appearance and a happier, sexier disposition with sensible tips and strategies. Proceed with the suggestions in this e-book

More information

Dr Chris Ward Manchester Royal Infirmary

Dr Chris Ward Manchester Royal Infirmary Dr Chris Ward Manchester Royal Infirmary Overheard at the gym: a clinician s overview of interactions/toxicities of commonly used drugs: Non steroids Dr Chris Ward Consultant Genitourinary Medicine The

More information

Product Training Guide

Product Training Guide HOW DOES BEACHBODY PERFORMANCE WORK? It s an all-in-one system that can be used together or easily customized depending on your fitness goals or needs. There are 5 unique formulas Energize, Hydrate, Recover,

More information

PERFORMANCE ENHANCING DRUGS? Leslie Bonci, MPH,RD,CSSD,LDN Director of Sports Nutrition, UPMC

PERFORMANCE ENHANCING DRUGS? Leslie Bonci, MPH,RD,CSSD,LDN Director of Sports Nutrition, UPMC PERFORMANCE ENHANCING DRUGS? Leslie Bonci, MPH,RD,CSSD,LDN Director of Sports Nutrition, UPMC Disclosures Board member: Whey Protein Advisory Panel Ambassador: National Dairy Council Supplements TO correct

More information

4/10/2016 PERFORMANCE DIETITIAN PERFORMANCE COAH EDUCATION SPECIALIST

4/10/2016 PERFORMANCE DIETITIAN PERFORMANCE COAH EDUCATION SPECIALIST 2 1 4 PERFORMANCE DIETITIAN PERFORMANCE COAH EDUCATION SPECIALIST 5 2 7 ELITE ATHLETES CORPORATE Over 20 professional teams globally Over 60 medal performances in the 2012 Summer Olympics (6 th Place if

More information

Training plans. 5k 10k Half Marathon. Beginner 33 mins 1 hour 8 mins 2 hours 30 mins. Intermediate 26 mins 54 mins 2 hours

Training plans. 5k 10k Half Marathon. Beginner 33 mins 1 hour 8 mins 2 hours 30 mins. Intermediate 26 mins 54 mins 2 hours Training tips Running 15 miles cross-city is a different kind of challenge. So we ve designed a training plan to whip you into the shape of your life, and to help you tackle anything the city throws at

More information

Corvallis Aquatic Team

Corvallis Aquatic Team Holistic Approach to The Athletic Swimmer Why develop Athletic Swimmers? Builds Confidence in practice Builds confidence at meets Builds team pride Builds a strong adult Your swimmers are more open minded

More information

BEGINNER'S GUIDE TO SUPPLEMENTS

BEGINNER'S GUIDE TO SUPPLEMENTS BEGINNER'S GUIDE TO SUPPLEMENTS INSIDE THIS BOOKLET 3 INTRODUCTION TO SUPPLEMENTS 4 PROTEIN BASICS 6 PROTEIN TYPES 8 HOW TO CONSUME YOUR PROTEIN 9 PROTEIN SMOOTHIE RECIPES 10 NATURAL PRE-WORKOUT 12 CREATINE

More information

Growth Hormone & Somatotropin are an Ergogenic Aid

Growth Hormone & Somatotropin are an Ergogenic Aid Growth Hormone & Somatotropin are an Ergogenic Aid BPK 312 MARCH 28 2017 MICHAEL MORKOS PAUL SOURIAL DEL INGVALDSON Table of Contents 1. Hypothesis 2. Clinical Use 3. Mechanism of Action 4. Growth hormone

More information

SCIENTIFIC OPINION. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) 2, 3. European Food Safety Authority (EFSA), Parma, Italy

SCIENTIFIC OPINION. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) 2, 3. European Food Safety Authority (EFSA), Parma, Italy SCIENTIFIC OPINION Scientific Opinion on the substantiation of health claims related to whey protein and increase in satiety leading to a reduction in energy intake (ID 425), contribution to the maintenance

More information

British Journal of Nutrition

British Journal of Nutrition (2012), 108, 958 962 q The Authors 2012 doi:10.1017/s0007114511006271 Short Communication Greater stimulation of myofibrillar protein synthesis with ingestion of whey protein isolate v. micellar casein

More information

The Effects of Amino Acid Supplementation On Muscular Performance During Resistance Training Overreaching

The Effects of Amino Acid Supplementation On Muscular Performance During Resistance Training Overreaching Nutrition Performance By Anssi H. Manninen The Effects of Amino Acid Supplementation On Muscular Performance During Resistance Training Overreaching Protein and amino acids are an important part of an

More information

BEGINNER S GUIDE TO SUPPLEMENTS

BEGINNER S GUIDE TO SUPPLEMENTS BEGINNER S GUIDE TO SUPPLEMENTS INSIDE THIS BOOKLET 3 INTRODUCTION TO SUPPLEMENTS 4 PROTEIN BASICS 6 PROTEIN TYPES 8 HOW TO CONSUME YOUR PROTEIN 9 PROTEIN SMOOTHIE RECIPES 10 PRE-WORKOUT 12 CREATINE 14

More information

Things to Know About This Training Plan

Things to Know About This Training Plan Things Know About This Training Plan This plan assumes that you already lead an active lifestyle and exercise regularly. It is recommended that you currently exercise 3+ times per week for at least 30

More information

1 Monday, July 14, 14

1 Monday, July 14, 14 1 SUPPLEMENTS What supplement companies don t want you to KNOW Nearly 75% of the world population takes some type of supplement each day. There are literally thousands of brands and millions of products

More information

DOWNLOAD OR READ : ULTIMATE MUSCLE BUILDING SUPPLEMENTS SUPPLEMENTS REVIEWING THE EVIDENCE PDF EBOOK EPUB MOBI

DOWNLOAD OR READ : ULTIMATE MUSCLE BUILDING SUPPLEMENTS SUPPLEMENTS REVIEWING THE EVIDENCE PDF EBOOK EPUB MOBI DOWNLOAD OR READ : ULTIMATE MUSCLE BUILDING SUPPLEMENTS SUPPLEMENTS REVIEWING THE EVIDENCE PDF EBOOK EPUB MOBI Page 1 Page 2 ultimate muscle building supplements supplements reviewing the evidence ultimate

More information

2015 Dairy Products UTILIZATION & PRODUCTION TRENDS

2015 Dairy Products UTILIZATION & PRODUCTION TRENDS 2015 Dairy Products UTILIZATION & PRODUCTION TRENDS Table of Contents I. EXECUTIVE SUMMARY 6 II. UTILIZATION A. Dry Milk Products Utilization Compilation of Dry Milk Utilization Data 15 2015 Domestic Sales

More information

2016 Dairy Products Utilization and Production Trends

2016 Dairy Products Utilization and Production Trends 2016 Dairy Products Utilization and Production Trends Table of Contents I. EXECUTIVE SUMMARY 6 II. UTILIZATION A. Dry Milk Products Utilization Compilation of Dry Milk Utilization Data 15 2016 Domestic

More information

Copyright 2008, Beyond Fitness LLC, All Rights Reserved

Copyright 2008, Beyond Fitness LLC, All Rights Reserved Copyright 2008, Beyond Fitness LLC, All Rights Reserved www.fitnessatlantic.com Maximum Muscle Mass Program By Morris Mendez How To Gain Up To 35 lbs. Of Muscle In Only 12 Weeks! A Plan Anyone Can Follow!

More information

Fitness: Bodyweight Training 2nd Edition: Lose Weight, Build Muscle, Get Lean - The No B.S. Approach To Bodyweight Strength Training (bodyweight

Fitness: Bodyweight Training 2nd Edition: Lose Weight, Build Muscle, Get Lean - The No B.S. Approach To Bodyweight Strength Training (bodyweight Fitness: Bodyweight Training 2nd Edition: Lose Weight, Build Muscle, Get Lean - The No B.S. Approach To Bodyweight Strength Training (bodyweight Exercise,... Fat, Strength Training, Muscle Building) By

More information

What needs to be done to support muscle building in horses? Engage in effective

What needs to be done to support muscle building in horses? Engage in effective marstall feeding knowledge Helping your horse build muscles What needs to be done to support muscle building in horses? Engage in effective training, aid your horse with proper feeding, train up and watch

More information

FACTORS THAT INFLUENCE THE AMOUNT OF PROTEIN NECESSARY TO MAXIMIZE THE ANABOLIC RESPONSE OF MUSCLE FOLLOWING RESISTANCE EXERCISE

FACTORS THAT INFLUENCE THE AMOUNT OF PROTEIN NECESSARY TO MAXIMIZE THE ANABOLIC RESPONSE OF MUSCLE FOLLOWING RESISTANCE EXERCISE SSE #172 Sports Science Exchange (2017) Vol. 28, No. 172, 1-6 FACTORS THAT INFLUENCE THE AMOUNT OF PROTEIN NECESSARY TO MAXIMIZE THE ANABOLIC RESPONSE OF MUSCLE FOLLOWING RESISTANCE EXERCISE Kevin D. Tipton,

More information

HOW TO KICKSTART YOUR GOLF FITNESS

HOW TO KICKSTART YOUR GOLF FITNESS HOW TO KICKSTART YOUR GOLF FITNESS INTRODUCTION HOW WILL FITNESS MAKE A DIFFERENCE TO YOUR GAME?.01 HYDRATION.02 DIET.03 WALKING.04 POSTURE P.4 P.6 P.7 P.11 P.11 P.13 CONTENTS INTRODUCTION Welcome to Ultimate

More information

Bodybuilding Bible: Nutrition - Training - Supplements (Healthy Living) (Volume 1) By Robert Zanon

Bodybuilding Bible: Nutrition - Training - Supplements (Healthy Living) (Volume 1) By Robert Zanon Bodybuilding Bible: Nutrition - Training - Supplements (Healthy Living) (Volume 1) By Robert Zanon If searched for the book by Robert Zanon Bodybuilding Bible: Nutrition - Training - Supplements (Healthy

More information

Beyond Carbohydrate: The role of Protein in Exercise, Training, and Health

Beyond Carbohydrate: The role of Protein in Exercise, Training, and Health Beyond Carbohydrate: The role of Protein in Exercise, Training, and Health Richard B. Kreider, PhD, FACSM, FISSN, FACN, FNAK Professor & Executive Director, Human Clinical Research Facility Director, Exercise

More information

SCHNEIDER ELECTRIC MARATHON DE PARIS FIRST MARATHON TRAINING PLAN WEEK 2 SESSION 1 JOGGING SESSION 2

SCHNEIDER ELECTRIC MARATHON DE PARIS FIRST MARATHON TRAINING PLAN WEEK 2 SESSION 1 JOGGING SESSION 2 WEEK 1 WEEK 2 WEEK 3 6 à 8 x 20 secs quickly on hill Recover while going back down to the starting point / Back to normal 15 mins 10 x 20 secs quickly on hill Recover while going back down to the starting

More information

Physiology and Training for Peak Performance Tom Vandenbogaerde, Australian Institute of Sport

Physiology and Training for Peak Performance Tom Vandenbogaerde, Australian Institute of Sport Physiology and Training for Peak Performance Tom Vandenbogaerde, Australian Institute of Sport Presentation Overview: ~50 min: Snapshot of Training Week, discuss anticipated physiological adaptations ~20

More information

GET UP. GET MOVING. TRAINING FOR YOUR FIRST 5K RACE

GET UP. GET MOVING. TRAINING FOR YOUR FIRST 5K RACE GET UP. GET MOVING. TRAINING FOR YOUR FIRST 5K RACE RUNNING PREP 5 SHOE-BUYING TIPS FOR RUNNERS Running in the wrong shoes can cause unnecessary aches and pains, and selecting the right running shoe is

More information

Training for a Marathon: An Basic Guide

Training for a Marathon: An Basic Guide Training for a Marathon: An Basic Guide Following is an introductory beginner s guide for those who are new to marathon running. Please note that this is a general guide only and must not be taken as professional

More information

The Bench Press. G y m R a t F i t n e s s. Newsletter Spotlight. Gym News

The Bench Press. G y m R a t F i t n e s s. Newsletter Spotlight. Gym News Gym News The saying in Missouri is, if you don t like the weather stick around, it will change. So goes the weather as of late around here. Raining every day for a week or two then on to 95+ degree heat.

More information

2017 Training Program and Running Tips. Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation

2017 Training Program and Running Tips. Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation 2017 Training Program and Running Tips Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation Beginners This program is designed for those who are healthy but

More information

MyoZene The Ultimate Muscle Protein Synthesizer

MyoZene The Ultimate Muscle Protein Synthesizer Sports Supplement Review By Anssi Manninen, MHS MyoZene The Ultimate Muscle Protein Synthesizer BioQuest Pharmaceuticals first entered the field of sports nutrition after recognizing a serious need still

More information

The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance

The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance Joy et al. Nutrition Journal 2013, 12:86 RESEARCH Open Access The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance Jordan M Joy 1,2, Ryan P Lowery

More information

The OBT 2018 London Marathon Training Plan - Novice

The OBT 2018 London Marathon Training Plan - Novice The OBT 2018 London Marathon Training Plan - Novice Success requires the athlete to be mental and physical prepared to cope with the challenges involved with running 26.2 miles. This 20 week plan starts

More information