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7 Fit Tips for Optimal Recovery

The following post is sponsored by FitFluential LLC on behalf of Built with Chocolate Milk.

apolo ohnoOn October 11th, over 2,000 athletes will embark on a 140.6-mile journey that presents the ultimate test of body, mind and spirit to earn the title of IRONMAN – and one of those athletes isn’t known for his endurance abilities. He’s actually known for his short-distance power and speed.

Gold Medalist Olympic Speed Skater Apolo Ohno, is retraining his body for a totally different sport – to compete in the IRONMAN world championship with Team CHOCOLATE MILK. Apolo is in the best hands though, being coached by eight-time IRONMAN World Champion Paula Newby-Fraser and three-time IRONMAN World Champion Craig Alexander. One may think that training is the main focus this close to a race, but really training is useless without equal focus on recovery.

chocolate milkYou can see, in this video (below), recovery is the main topic this close to Kona. Ice baths, foam rollers and good communication with their trainer are essential for getting through this kind of training – and that applies to us too. We can’t expect to spend all our energy breaking down the muscle, burning tons of calories, pounding the pavement (and our joints) and expect our body to just take it, day in and day out. We HAVE to give our body what it needs to recover.

That’s why Chocolate Milk is so involved in this sport – because they are truly the perfect recovery drink. They believe in recovery and repair, and you should too.

7 Fit Tips for Optimal Recovery

30 minutes1. Refuel your body within 30-45 minutes after your workout. There is a short window to effectively refuel your body. Consuming the right post-workout fuel during this time can restore glycogen stores (which fuels your muscle for your next workout), as well as carries protein into the muscle for optimal repair and recovery.

2. Choose your post-workout fuel well. Post-recovery time is not the time for peanut butter in a shake or a fatty meal. It’s time for carbs and protein. That’s why chocolate milk is a good recovery drink. Believe it or not, it has the perfect carb-to-protein ratio for refueling exhausted muscle.

ice injury3. Reduce inflammation. Ice and anti-inflammatories are an important part of pain management and injury prevention. Reducing and preventing inflammation early is crucial to preventing bigger issues. Even if you have a small twinge, it’s always best to tackle it before it can end up being an full-blown injury. Injuries, muscle spasms and fatigued joints or muscles should be iced for 15-20 minutes at a time, letting the body completely warm back up between icing (an hour between icing is a safe bet). Ice as often as you can, not just when you are in the most pain.

sport4. Re-hydrate. With intense exercise, comes intense sweating. Your body needs fluids for all functions, including nutrition uptake and muscle repair. Drink at least 3 cups (24 ounces) of fluid per pound of water lost during exercise. If your urine is not clear or pale yellow, you need to drink more water.

eat healthy!5. Get Good Nutrition. It is super important for athletes to get the right food, vitamins and supplements. Each vitamin and mineral has a purpose – from strengthening your bones to protecting your body from toxins. In addition, healthy nutrition will help you keep your energy up and prevent you from getting sick. Moreover, you are only as good as your nutrition. If you want to perform well, you’ll need to eat well, as protein, fats and carbohydrates work together to restore glycogen, provide you with energy and repair valuable muscle.

6. Get Treatment as Needed. Massage, foam rolling, stretching, chiropractic care and medicinal care are all important modalities in athletic training. Knowing what your body needs may take some research, as well as some professional guidance – but I think you are worth it!

Rest7. Rest. Fitness and training can be addicting. It can also mess with your head in a big way if you let it. Your body can be screaming “STOP! I NEED REST!” but your mind says “I’m have to train. I’m not ready”. This is when you have to realize how important rest is. You have to protect your body and give it time to heal and recover. You can’t look at rest as being “off”. Rest is actually part of your training program. It’s a requirement for success.

Words of Wisdom from Apolo’s Trainer 

“…their future will depend on their choice at that moment.” 8X IRONMAN Champ.

Paula_Newby_Fraser-Meet Paula Newby-Fraser: 8X IRONMAN World Champion, the most decorated IRONMAN of all time, (Apolo’s coach). Here are a couple of questions I asked her – as both an athlete and a trainer.

Q – What’s been your lotto or mantra that’s kept you going?

A – You can’t live your life with plans and hopes and dreams but you live your life as it presents itself. I try not to complain about the situation but embrace what’s happening and life as a gift. I fully submerge myself in the experiences I get every day. I don’t live on hope. 

Q – What do you tell athletes who are on the verge of giving up to keep them going?

A – I simply tell them they have a choice on how to handle the moment. I encourage them to realize that they have a choice and their future will depend on their choice at that moment, so choose to adapt. You don’t have to give up. When you’re somewhere you can’t be, make the decision to get there mentally. Giving up is a necessity in dire circumstances. 

I love it! “Giving up is a necessity in DIRE circumstances. How often do we give up due to a little discomfort or inconvenience. We should act like a champ and do all we can to stay in the game, as our life depended on it. Wait! Our life DOES depend on it. Our body needs us to stick with fitness. It needs us to be relentless with our efforts to be the best version of ourself possible. Giving up should only happen when we have absolutely no other choice. Thank you Paula for such wise encouraging words!! Now, let’s go #BuildIt !! Go TEAM CHOCOLATE MILK!! GO APOLO OHNO!

LOVE THIS ARTICLE FROM IRONMAN: 6 Portable Protein Meals 

6 protein meals

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Refreshing Protein Drinks for Hot Days

isopure protein drinkIf you are like me, sometimes the thought of another frothy thick milky protein shake on a hot day is enough to make you want to gag. When you have a protein shake every day, they can get old. Of course, this isn’t always the case with everyone. I don’t think my husband EVER gets tired of them! However, I am very different. I don’t like super sweet drinks and I don’t crave sweets so I struggle to get a chocolatey milky shake down sometimes. So, when IsoPure asked if I would like to try some of their crystal clear protein drinks, I jumped on the opportunity!

Gulp Gulp!

isopure drinksThe first drink I tried was their Cocotein. OMG! That’s all I can say. OOOO MMMMM GGGGGGG! My eyes must have popped out of my head when I took my first taste. I had to read the label again to make sure I was seriously getting 20gms of protein in such a refreshing awesome tasting cold beverage!! I was FREAKING out!!! I was sad I only had one bottle. I chugged down a few sips after a hot run, enjoying every drop. Being the wonderful wife I am (lol), I saved a little for Steve so he could taste it too because that’s what you do when you taste something amazing. He doesn’t even like coconut water and it wowed him too!! So I am hooked! Now I have to do a GNC run and stock up!

Where to buy them:

GNC
Vitamin Shoppe
Bodybuilding.com
Amazon
Lucky Vitamin

Why would you want to get IsoPure (besides because it tastes ridiculously good)?

  1. Lactose Free – First, for all those lactose intolerant peeps, IsoPure Drinks are Lactose Free!
  2. Low-Carb/Low Fat – Most of their drinks are super low-carb and have little to no fat.
  3. Extra Oomph – IsoPure has potassium, sodium and to help replace electrolytes from sweating.  Their IsoPure Teas have caffeine, BCAAs and antioxidants too (SO COOL!)!
  4. Refreshing & Thirst-Quenching – The crystal clear drink is super refreshing, tasty and easy on the tummy!
  5. Yummy! – Out of all the flavors I tried, I have to say the Cocotein is definitely my favorite.

There you have it! There’s my review on IsoPure drinks! Now, go out and grab a bottle and see for yourself!! And don’t you leave without trying the Cocotein – and then tell me what you think!!!! YUMMMMMMM!!

Follow IsoPure

Check out IsoPure Protein at http://www.theisopurecompany.com/
Follow them on facebook: https://www.facebook.com/Isopure
Follow them on twitter: https://twitter.com/isopurecompany
Follow them on Instagram: http://instagram.com/isopurecompany

muscle motivation

Will Tattoo For Protein

You know I don’t really do giveaways or push sweepstakes, but this contest is super easy – and well worth it!! We all know supplements can add up, so why not enter to win a WHOLE YEAR’s worth!! Right?! All you need to do is tattoo Designer Whey somewhere on your body. WHAAAAT?!?! hahaha Okayyyy, not really! Designer Whey is giving out free TEMPORARY tattoos for a chance to win killer prizes. 🙂 Here’s the scoop…

Designer whey

20th Anniversary Tattoo Photo Contest (10 Chances to Win!)
Follow these three EASY steps (Must be a US resident 18 or older):

  1. Enter your contact info below so we can send you FREE temporary tattoos (don’t worry, we won’t spam you, just free tattoos for all!) Everyone needs a free tattoo, right?
  2. Snap a pic with your favorite tattoo.
  3. Upload your photo using the link on our Facebook page, or simply post on Twitter or Instagram using #DesignerWhey20.

CLICK HERE to enter!
See more!

FAM_SHOT_2013

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Do You Need More Hydration?

Oral I.V. Product Review & Hydration Tips

bonnie pfiesterIf you live in Florida, like me, you know how insanely hot and humid it’s been lately – and running in the heat is tough on the body. (This is a pic of me & my BFF at the top of one of the bridges we run on our big group run from our gym, everyone in our town calls “The Loop”.) After our 6-mile run last Saturday, I literally looked like I jumped in a pool with my clothes on when I was done. I could tell I needed some serious hydration – QUICK!

What?

photo copyLuckily, I was given some ORAL I.V.  to try out. What’s ORAL I.V.  ? (What’s what I said!) Well, it’s a liquid hydration aid. After I drilled the company with questions so I could understand their product better, basically what I learned was it was a solution of electrolytes, minerals and purified water that is absorbed more rapidly than typical hydration drinks. That’s why they call it “I.V.” because of it’s rapid delivery system.

It is tasteless (just tastes like water) and is used WITH water or other hydration beverages to help you get the most goody out of it. ORAL I.V. assists an individual’s existing hydration strategy and helping sustain peak performance. It doesn’t replace hydration, it supports it and improves it. (This is a pic of me pouring a vile into my water after my run)

How?

tri sprint bikeSo, when do you take it? You take one vial of ORAL I.V.  with water for every 4 to 6 hours of strenuous activity. So, it’s great for before, during and/or after an intense workout or race like my buddy Jeff did (pictured here). He really felt it help him rock his Tri sprint in this summer heat – coming in 3rd in his age group and 12th overall!

Charles Hobbs, triathlete, also agreed it has helped him. He tried it for 3 months and said “it has increased my performance and reduced fatigue that normally sets in from hot weather training and racing.”

Why?

after runningHydration is one of those mysterious things you can’t really say you “feel”, but what I notice is what I DON’T feel when I take it. For instance, on the day I took it after my run (This was our happy faces that the run was over), we also went to the beach for the day – so I was basically sweating all day. Normally, I would have been exhausted, sluggish, dizzy or even had a headache on a day like that. Instead, I had tons of energy, felt great and played hard all day long.

Who?

ORAL I.V. Who takes it? Well, it was first made available to those who could truly put it to the test – members of the U.S. military and law enforcement communities, but now is used by many different people including MMA fighters (like Phil Baroni), professional football players (like Loni Paxton), Navy Seals, professional singers (like Wilson Phillips), swimmers, motorcross athletes, triathletes, marathon runners, CrossFit athletes, and ordinary people like me!

Here are what some CrossFit athletes say about their experience taking ORAL I.V.

7 Summer Hydration Tips

  1. Drink plenty of water BEFORE, during and after exercise.
  2. Check the color of your urine. It should be clear to pale yellow, not dark yellow or have a strong odor.
  3. Drink beverages with electrolytes in them when working in extreme heat.
  4. Avoid alcohol the day before a hard training session or doing hard labor (especially if you are going to be outside in the heat.
  5. Consume plenty of fruits and vegetables to help hydration (fruits, like watermelon, are very high in water).
  6. Weigh yourself before and after exercise to monitor water loss.
  7. Drink at least 3 cups (24 ounces) of fluid per pound of water lost.

Learn more interesting health tidbits from LiveScience.com.

What Counts as Water?  I also found these great tips from WebMD on what food and drink sources actually really hydrate you.

Visit ORAL I.V.  to learn more about their hydration aid!

Train Like a Honey Badger: Shoulder Workout & Product Review

Honey Badger Pre-Workout DrinkFirst, I have to say, much of the reason I had such an amazing workout yesterday is because of my new Honey Badger pre-workout supplement. I don’t normally take pre-workout stuff (they freak me out), but I had been in a funk lately and just felt like my workouts needed a little sumthin-sumthin, if you know what I mean. I was going through the motions but missing that jacked-up feeling of wanting to go long and hard – and stay focused.

Well, Honey Badger was nice enough to ship us their killer pre-workout supplement. This is nothing new – people send us stuff all the time but, I have to admit, the honey badger name intrigued me. Typically, I don’t like but one out of every 20+ products people send me, and this was the one – and it was definitely one to write home about! I really loved it and felt I needed to share! (and no, they didn’t pay me or even ask me to write any of this). 😉

Drink Fearless

honey-badger-bookFirst thing Steve noticed was their motto at the top of their bottle “drink fearless”. If you haven’t seen the infamous Honey Badger Video, I posted the clean version at the bottom of this blog.

Here is what the company said about naming their product, “The Honey Badger fends off deadly venomous snakes, predators twice its size and endures hundreds of bee stings, stopping at nothing to snack on its favorite foods. The Honey Badger is lean and mean, resilient, full of energy and never stops moving forward. The fearless attitude and prominent characteristics of the Honey Badger is what caught our attention and proved a perfect fit in naming both the company and product line.” You just gotta love that! Well, I have to say (you will see later at the bottom of this blog), I trained like a honey badger and it felt gooood!

Honey Badger Taste TestTaste Test: One of the main reasons I don’t take pre-workout supplements is because most of them are a powder you mix with water and have to drink. Quite frankly, I normally can’t get passed the first sip to even down the whole dose. Sometimes I can’t even get past the smell of the powder to even try it, so imagine my pleasant surprise when I opened the container up and it smelled like Country Time Lemonade. I had already prepared to hold my nose and go for it – but that wasn’t necessary. I mixed it with a smaller dose of water (thinking I would just down it quick because of the taste) and, to my surprise again, it actually tasted good! I was going around the gym having everyone taste it. I was SO excited! So I mixed up more, diluted it more (following their instructions) and drank it down and waited… (wait for it….waaaait for it….)

Feel Test: My chest began to tingle and my body started to come alive. I was beginning to feel the effects within about 10 minutes. I started working out, and then I got one of those zingers, when you realize your pre-workout supp is in full-effect. I was super stoked. I had all the yummy effects I like, with none of the side effects I hate (like skin flushing, heart racing, nerves freaking out, etc). The thing I really loved about it most was a really awesome focus and drive. I think I’m in love.

Results Test: I’ll answer this in one simple statement from an onlooker (member watching me train). He said, “Your really liking that stuff aren’t you?” I said YES! I really am and he said “I can tell. You can see it in your training. You look like you are really focused and in the zone”. And I was! That’s why we use these supplements – and Honey Badger definitely delivered!

Here are some of the supplement facts, ingredients and how it works. Visit Honey Badger to learn more!

Honey Badger Pre-Workout Drink
Honey Badger Pre-Workout Drink

Honey Badger Shoulder Workout

honey-badgerBarbell Set

15 Shoulder Presses, 45lb bar
X2
12 Push Presses, 65lb
X2
10 Split Jerks HEAVY, 75lb
X2
Split Jerks HEAVIEST, 95lb (to failure)
X2

Dumbbell Set

10 1-Arm Dumbbell Snatch, 25lbs (moderate) on each arm
X 4

15 1-Arm Shoulder Press, 12-15lb (light)
X 3

12 Lateral Raises, 5lbs or bands
60 Second Elbow Plank
X 4

Bent Over Rear Delt Raise, 10lb
X3

Y-Raise (Prone Rear Delt Raise, but having arms out forward more, making a Y with your body/arms) on Incline Bench (rear delt), 5-8lbs
X3

ABS

25 Rope crunch, 85-95lbs X3
20 Plate crunch, 25lb Plate X3
25 Reverse Cross Leg Crunch X3

Workout Graphic:

honey badger shoulder & abs workout

Honey Badger Video:

Here’s the video (the clean version) that made the Honey Badger so popular and coined the saying “Honey Badger Don’t Care”. Now, go have a honey badger workout!

https://www.youtube.com/watch?v=ACfCznn0mzk

Vitamins & Supplements: Are You Forgetting Something?

fish oilI recently started giving my dog my GNC fish oil to improve his coat and skin. Then I realized something. Ok, I realized a couple of things.

#1: I thought it was silly that I don’t take fish oil, but I’m making sure my dog takes it. Of course if it’s THAT good for him, it would be THAT good for me too. Duh!

#2: I am HORRIBLE with taking vitamins. I believe in them, but struggle to remember to take them. YET, I haven’t forgotten to give Marley his supplements once since I started. How ironic is that? So, I can remember to take care of my dog but I forget about my own health? How messed up is that?!

Solution: I decided to put MY supplements with HIS supplements and every time I give him his fish oil, I’ll take my supplements too. It’s a simple solution for a girl like me!

4 Healthy Rules to Follow:

1. Treat your body as good as you treat your kids (or furry kids) and loved ones. You aren’t going to be very helpful to either one if your health deteriorates.

2 Take it right when you think of it, even if it’s not ideal timing. The truth is, taking something when you think about it is better than nothing. If you are like me, you may put it off to take it when you aren’t drinking coffee or when you are eating a meal, etc as suggested. Sometimes you just have to take it when you think about, or you may not take it at all.

2. Find a trigger to help you remember to take your supplements and/or medications. Whether it’s feeding the dog, like me, brushing your teeth or eating breakfast, if there is a good pattern in your life that you never miss, add your nutrition ritual to it.

3. Find the perfect place for your supplements. If you are a neat freak like me, you probably like all your supplements tucked away and hidden. Well, unfortunately, out of site, often means out of mind. Try to find a place where your supplements can be seen on a daily basis – as well as convenient.

Click HERE to get Doggie Diet Tips: The trick to improving your poosh’s good looks.

Supplement Your Way to Success

about to runWhen it comes to living healthy, working out and eating right, there is no one-size-fits-all system. There is not one grocery list that everyone would be happy with, and there is not one particular exercise that would work for every single person on the planet.

We all have different goals and different needs. We all have different activity levels and food preferences. Therefore, we have to supplement what we are missing, or don’t like, in order to get the most out of our life and health.

Supplementing Nutrients

Total Lean ChallengeSure, anyone can go hard-core on their eating or exercise for a season but, when it comes to a healthy lifestyle, you have to be realistic with what will work for you. This is where supplements come in. Before we continue, let’s take a look at what a supplement really is. Here’s what Webster says.

Supplement: Something added to complete a thing, make up for a deficiency, or extend or strengthen the whole.

Synonyms: Add to, compliment, reinforce, augment, extend, fill out.

SupplementsUnfortunately, many people don’t use supplements how they are designed. They rely on an energy supplement for ALL their energy, or their protein supplement to get ALL their protein. That isn’t how a supplement is supposed to work. Supplements were created to reinforce your diet and exercise program, not replace it.

Getting all the nutrients you need to succeed is challenging in today’s world, and with our hectic schedules. If you are like me, and you work hard in the gym and care about your health, you don’t want to throw it away on a poor diet. You want your body to be as healthy as possible, to heal as quickly as possible, and to get results as fast as possible. THAT’S why supplements are so valuable.

Total Lean Breakfast BarFor example, one of my favorite quick fixes is the Total Lean Breakfast Bar. Some would argue that a homemade healthy balanced meal would be a better choice. My response is this: if I am eating a Breakfast Bar, then the only other choice was eating nothing at all. So, the Breakfast Bar was an excellent choice.

You see, I don’t rely on protein bars and/or pre-packaged meals and snacks for fuel. I use them when whole food isn’t an option. Protein shakes and bars are a fantastic solution for people on the go. Before I supplemented my diet, I skipped breakfast and never got enough protein in my diet. While I eat very healthy, now supplements help me get the nutrients I was once lacking, so I can reach my health and fitness goals.

Supplementing Exercise

hotel gymIf we lived back in the old days, we may not need to add a workout to our schedule. Working on the farm, or doing daily task might have kept our bodies more fit naturally. However, in today’s computer age, where we drive everywhere we need to go and communicate with everyone by a computerized device, we do a lot less walking and expend a lot fewer calories. So, we have to supplement. That’s why exercise is SO important today. The same way most people don’t get all the nutrients they need in their food, most people don’t get enough exercise through regular daily living.

TLC_SatWorkoutPlan

total lean challenge workoutOnce you begin exercising, then you learn that not every workout works for you. One thing I love about the Total Lean Challenge workout program is that Steve shows all kinds of modifications. If you don’t have weights, he makes suggestions of how you can “supplement”. Whether you are making the exercise easier or harder, he shows various options so you can adjust that workout to fit your needs.

A healthy lifestyle is doable for everyone at anytime in his or her life – we just all need to learn to get the right supplements. If you lack activity, you supplement it with exercise. If you don’t have all the right tools to exercise, you supplement with what you do have. If you can’t get all the nutrients you need, you supplement it with what you are missing. Whether you supplement a little or a lot, you are better, healthier and happier because you are more complete – reinforced, augmented, extended, fulfilled.

Today’s Surprise Saturday Workout

running buddiesTry one of the workout routines led by Steve Pfiester or do the Surprise Saturday workout for today (described below). I’m doing the Saturday Workout today! I will be running the bridges with my BFF, Kristie. The route: 5.5 mile loop from Riverside Park, over the Barber Bridge to Indian River Drive, then over the 17th Bridge back over to A1A back to Route 60 to Riverside Park, which will take us about an hour.

CLICK HERE to check out the Total Lean challenge. Try one of the workouts, or try them all. The Total Lean challenge offers a 90 day meal plan and workout program – and you can join the challenge anytime!!

5 Ways I Supplement

1. Total Lean Vitamins. I simply cannot get all the vitamins in nutrients I need, and stay within my desired caloric allowance without vitamins.

2. Total Lean Shake 25. I have one shake right after my workout, and another shake before I go to bed if I haven’t met my daily protein goal. For me, I try to get .75-1gm of protein per pound of ideal bodyweight.

3. Total Lean Breakfast Bars. I keep these on hand in case I am in a hurry and need to eat on the run. They are super yummy and go so good with my coffee!

4. Protein Bars. I keep a protein bar on me at all times, so that if I get hungry, I never am tempted to grab fast food or go off plan. They have saved me from making many stupid mistakes.

5. Activity. I wear the Jawbone UP that helps me track my steps. My goal is to walk 10,000 steps a day. If I know I won’t reach my goal, I go for a 3-mile run to supplement my lack of activity on inactive days.

Realistic Healthy Lifestyle Tips:

groceries1. Cook in advance. I cook all my meat on Sundays (see my vlog below) so I have meat already prepared for all my meals. My favorite meats to cook is grilled chicken, pulled chicken in a crock pot, turkey meatloaf, apple, walnut & chicken salad, curry chicken salad and tuna salad. Chicken and tuna salads are a great solution for eating on the run when a microwave isn’t handy.

2. Plan my workout for the week.  If I don’t make a plan, I am not as motivated to workout. If you are new to working out, or don’t like to think, the Total Lean Challenge workout program makes planning easy. Today’s workout is the Saturday Surprise workout, so today I just have to walk, hike or bike for 60 minutes! How’s that for easy planning?!

3. Set weekly goals. I have a few guidelines I try to follow so I never get out of my routine. Workout no fewer than 3 times a week, and never go more than 3 days without exercise. No matter what happens, always start fresh and strong Monday.

Curry Chicken Salad

chicken salad3 Chicken Breast
1/4 cup finely diced onion
1/8 cup chopped walnuts
1/2 cup light mayo (or yogurt) 
1 C chopped grapes
1 T stevia
1 T curry powder
salt & pepper
Cucumber (optional)

Mix it all up and pop it in the fridge to chill. Cut a cucumber in half, longways, and scoop out the seeds with a tablespoon until it makes a nice boat. Serve the chicken salad on the cucumber boat. Serve with wheat thins if you are serving guests. Dieters skip the chips and just enjoy it as is.

FitFluential LLC compensated me for this Campaign. All opinions are my own.

30 Days of Motivation: Does Your Diet Need More Muscle?

Protein shakeIf you want to tone up, you need to put more muscle in your workouts – and in your kitchen. The problem is, most people don’t know how much protein they eat – or how much they need. Well, after you read today’s blog, you will not only know “your number”, but you’ll know how and when to take it too.

First, I want to hit some key pointers.

1. Budget your protein intake. Before you start gulping down protein, you want to make sure you realize you are also gulping down more calories. Many people who start a fitness program hoping to lose weight and tone up ADD protein to their diet, but forget to SUBTRACT calories from carbs and fat. Another words, they are increasing their protein AND calories. Then they wonder whey they GAINED weight trying to get healthy. If you need to lose weight or lean out, remember that adding protein to your diet is great, but you have to account for the extra calories – and protein shakes and bars can add up fast if you aren’t paying attention.

2. Know when to take it. Protein is not a good source of fuel. That’s why marathoners carb up, not protein up. Protein is best for repair. So, the 2 best times to take protein, besides getting it in whole foods throughout your day, is post workout and before you go to bed. Our body is most receptive to absorbing protein within 30-40 minutes of your workout, and it needs protein to help our body repair muscle while we sleep.

protein shake3. Know how to take it. If you are taking protein post workout, you want to pair it with simple sugars to help speed up absorption so you can use the protein in that 30-40 minute window. For instance, a protein shake with water and honey, or protein with orange juice would be a good post workout shake. Any other time, you want to slow digestion down so you can absorb as much nutrients as possible. The longer it’s in your stomach, the more protein you absorb, and the longer you’ll stay full. In this case, adding milk or peanut butter is helpful.

4. Know your number. GNC put together a cool calculator to help people know how many grams of protein they should take a day. Note that it also gives you a window – minimum to maximum. For example, my number is 95 – but my range is 78-111. For me, the only way I can get that much protein is to supplement. I can get about 60 or so grams of protein in whole foods (I’m not a big meat eater) and then I supplement with a couple of shakes or a shake and a bar to reach my daily goal. CLICK HERE to find YOUR number.

my protein number

Today’s Mantra:

2013 feed for fuel

Is Your Protein Shake Making You Fat?

I always encourage people to boost their protein intake – however, if you want to lose weight, you have to do more than just add protein to your diet.

This is why many people can’t seem to shake the weight (pun intended). They add protein to their diet, forgetting it’s adding extra calories too. As a result, they gain weight or slow progress.

If you want to lose weight, those calories need to be shaved off somewhere else to make room for the calories coming from protein. Just because it’s protein doesn’t mean it’s “free calories”. Although they are good calories, they are still calories. So, in order to reach your goal, you need to set a budget for your shake matching your needs.

1. The Weight Gainer: Weight gainers can add protein to their diet without really worrying about the calories. If someone is a hard gainer, they probably need both fat and muscle weight in order to increase strength and size. So you are the lucky dog that can ignore this entire blog. 🙂

2. The Dieter: Dieters need to be in a caloric deficit. This means, they need to take in fewer calories than they are burning. In order to budget how many calories are coming from protein, simply multiple the number of grams of protein you are trying to get a day by 4. Since there are 4 calories in one gram of protein, this will give you the number of calories that are required to get your total grams of protein per day. But remember, that is just for the protein. That doesn’t include other ingredients you may add in a shake.

3. The Maintainer: This person wants to either preserve what they already have, or reshape their physique but still remain the same weight. This person will need to trade some fat and carb calories for protein calories so it evens out. In the end, they’ll still be eating the same amount of calories, but they will just be getting more protein.

Shocking Smoothies

FitStudio nutritionist Toby Amidor points out some of the worst offenders in smoothie land.

Smoothie King – NOT SO SMOOTH!
· Forty fluids ounces of “The Hulk Strawberry” weighs in at 1,928 calories, 64 grams of fat, and a whopping 250 grams of sugar.

Jamba Juice – IS JAMMING YOU WITH CALORIES!
· An original “Peanut Butter Moo’d” creamy treat has a staggering 770 calories and 109 grams of sugar.

CLICK HERE to read Smoothie Do’s & Don’ts from FitStudio nutritionist Toby Amidor and get awesome smoothie tips.

Like Toby on Facebook!

CLICK HERE for fun and creative Designer Whey shake & protein recipes

Busting the Plateau: Chat Tonight

COME JOIN US!

I wanted to invite you to join me tonight, with GNC & the FitFluential team, for a Twitter Chat on using supplements to help best plateaus and sculpt muscle. Many of you have already read some of my reviews on Genetix HD (if not, the links to the blogs are below).

This is a great chance to talk to several people who have been trying them out and drill them with questions. I hope to see you tonight!!

April 4th, 2012, 8:00pm EST. Hashtag: #genetixHD 

Never done a twitter chat before? Here’s the easiest way to join the conversation:

Sign in to TweetChat. Choose the hashtag to follow (#GenetixHD). Join the conversation! It automatically will add the hashtag every time you post! See you there!

MY REVIEWS ON THIS PRODUCT:

Supplements: Don’t Waste Your Time & Money

META-IGNITE: My Motivation Pill

Product Review: GenetixHD – Ignite, Sculpt & Burn!

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