Category: Diet

Why Fruit Loves to Make You Fat

10/24/2014

A general assumption is that fructose means fruit and most of us don’t worry about getting too much sugar from our fruits because we just don’t eat them very often. We may be getting an overload of fructose without even being aware of it, though. And what’s even worse is that a researcher from the UT Southwestern Medical Center in Dallas has just discovered that fructose in the diet converts to fat faster than any other sweeteners available today.

Dr. Elizabeth Parks, an associate professor of clinical nutrition, says the kinds of foods we eat, especially the carbohydrates, influence fat synthesis and may have as big an effect in a weight-loss diet as counting calories. Traces of sugar occur naturally in many proteins (it’s the reason meats and pastries turn brown when cooked) but fruits and vegetables have the highest concentration of naturally occurring fructose. To test her theory, Parks and her colleagues recruited six healthy people for a three-part study using glucose- and fructose-sweetened breakfast drinks.

IKP Essentials: Cinnamon

9/23/2014

I use cinnamon every day to flavor my IKP Coffee (the recipe is in my new eBook), smoothies, and various other dishes. Not only does it taste great, but a slew of scientific research on cinnamon is showing that it can and should be a great addition to your low-carb or ketogenic diet.

Studies are verifying that cinnamon has an effect of 3-5% on resting blood sugar, which is equal to the amount of reduction of older forms of diabetes drugs. High resting blood sugar is what is referred to as "pre-diabetes," and is something anyone who has it should be aiming to alleviate, as the next step in the process if full blown type 2 diabetes. Another benefit of cinnamon is a statistically significant decrease in LDL (the so called "bad" cholesterol) and triglycerides, although studies have shown that how much improvement is dependent on each individual person.

Clearly you don't want to replace your diabetes drugs with cinnamon, but as part of your diet, cinnamon is a cheap, flavorful, and potentially beneficial addition to your overall regimen. Experts recommend using Ceylon cinnamon or even daily cinnamon capsules to help reduce resting blood sugar and improve your blood profile. You can purchase Ceylon cinnamon in most quality grocery stores and online. Go for the organic kind if money isn't an issue.

Tomorrow, I'll be sharing my power-food smoothie recipe that just happens to use cinnamon as a flavorful and beneficial ingredient, so be sure to check back them. Until then, keep your fat high, your protein moderate, and your carbs low. And start using some cinnamon!

Citation: Allen RW, Schwartzman E, Baker WL, Coleman CI, Phung OJ. Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis. Ann Fam Med. 2013;11(5):452-9.

Introducing The Intermittent Keto Protocol!

9/19/2014

I apologize I've been missing in action for so long on the blog, but it's been for a good reason! For the past 3-plus months, I've been putting all my fat-loss knowledge into a single 75-page manual called The Intermittent Keto Protocol! In it, you're going to learn about some amazing things!

EFFORTLESS FAT LOSS WITH THE CYCLICAL KETOGENIC DIET
The heart of the Intermittent Keto Protocol is centered around harnessing the power of the low-carb cyclical ketogenic diet. You will learn how eating things like bacon and butter on a daily basis turn your body into a fat burning machine whileLOWERING your risk of things such as heart disease, high blood pressure, and high cholesterol. Forget everything you think you know about low-carb dieting. If you do it correctly, it is almost safe to call it a "cure-all" for nearly everything plaguing society today. Not only will I teach you how to become fat-adpated, I have also included numerous tools to help you on your journey:

Extensive low-carb food lists
Grocery shopping guide
30 meal and side-dish ideas + links to a whole world of amazing low-carb recipes

DISEASE PREVENTION AND FAT LOSS THROUGH INTERMITTENT FASTING
What if I told you that by skipping a few meals a week, you could dramatically improve your chances of preventing things such as cancer, Alzheimer's, and several autoimmune diseases? Well, it's not science-fiction, it's intermittent fasting. The Intermittent Keto Protocol will teach you how to easily perform a few short fasts per week to not only lose fat, but to ward off disease and enact anti-aging processes through the natural process of autophagy. There is no such thing as a detox diet, but the power of intermittent fasting delivers on what those diet systems promise to do... IT ACTUALLY DETOXES YOU!

OCCASIONALLY EATING JUNK FOOD OFFERS SUPERCHARGED FAT LOSS!
Every week or two, depending on your goals, you will be allowed a strategic window where you can indulge in all the delicious foods you've been missing such as pizza, pasta, and donuts, while ENHANCING your fat burning potential, making for better workouts during the week, and just generally making you a happier person. That's right. You don't need to feel guilty about eating the foods you were missing. In fact, eating them occasionally is fully encouraged on The Intermittent Keto Protocol!

BUT WAIT.. THERE'S MORE!
I know losing fat, preventing disease, and still getting to eat your favorite foods on occasion may sound too good to be true, but it isn't. Everything provided to you in The Intermittent Keto Protocol is backed by scientific research, and on top of the already amazing benefits provided, IKP will teach you:

How low-carb dieting is superior in preserving muscle compared to low-fat diets
The proper way to (optionally) exercise on a low-carb diet. No rehashed workouts like other books give you
The mental side of weight loss, complete with a pre-made goal sheet to help get you started
An extensive scientific explanation of almost every weight loss myth you've ever been told

A nutritional program like this would easily cost you hundreds if not thousands of dollars, assuming you were able to find a dietitian willing to prescribe you something that works this well. But I'm not going to charge you thousands of dollars. For the first few months of release, The Intermittent Keto Protocol will be available for the ridiculously low price of $25.00! This deal won't last forever, so be sure to jump at the opportunity to learn how to blast fat, prevent disease, and still eat donuts. I look forward to helping you on your journey to better health!

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SUPPLEMENTS FOR DUMMIES

2/16/2014

By the year 2021, the nutritional supplement industry is projected to be a $60 BILLION dollar a year business. People are buying protein powder, fat burners (even though there's no such thing, and something I'll have to touch on later) and sport performance supplements at an ever increasing rate in the grand search for a healthier and more proportioned body. Unfortunately, people are also often wasting massive amount of their hard earned cash on stuff that offers empty promises and no results.

I personally love supplements. I use them daily, and find many of them to offer me an edge I previously wouldn't have had. That being said, I believe supplements should only be used in conjunction with an already proper diet to enhance good habits you're already practicing. So, get your diet and exercise correct first, and if supplements fit in with your routine, then start using them.

That being said, choosing the right supplements in an ever growing market is not always the easiest thing. And once again, there are so many things out there for sale that have no business being on the market, it's disgusting. So today, I want to share with you the 3 most beneficial supplements I believe anyone can buy. These are in no particular order, but I believe all of them can have a permanent place in your overall routine.

WHEY PROTEIN

In the pantheon of supplements, it's hard to deny whey protein's place as the undisputed king. As muscle mass is the main thing that keeps your metabolism running at an optimal level, protein is the building block most responsible for new muscle growth, as well as muscle retention. While people on exercise programs should include a fairly substantial amount of protein at each meal, it's not always easy to wolf down several chicken breasts and a steak every day. That's where protein powders and drinks come into play. There are many different kinds of protein drinks on the market, but whey is the preferred choice of most due to the fact it's also one of the best absorbed kinds of protein you can buy. Check out my protein powder buyer's guide HERE to find out more on the benefits of using whey in your diet.

MULTIVITAMINS

While nothing can replace the vitamins and minerals you receive from eating whole foods, the fact is most people simply don't eat enough of the right kinds of foods to get the essential amounts of vitamins their bodies require to run at it's absolute highest levels. Many people need something to fill in the nutritional gaps. That is why including a quality multivitamin in your diet can be highly beneficial. A few words of warning about multivitamins. You get what you pay for. Those "one-a-days" you see on commercials are nearly all synthetically made in a laboratory and contain little to no natural based materials in them. If the budget will allow, buy an organic based multivitamin. They are essentially made from food, and for that reason, are better absorbed and used by the body.

FISH OIL

The overall importance of Omega-3 fatty acids in the diet are numerous. They are highly beneficial in the areas of heart, brain, and joint health, as well as providing a base for overall better athletic performance. While there are many non-seafood based sources of Omega-3's, digestive processes required to turn them into the fatty acids EPA and DHA make them an inferior product due to the fact there is no digestion needed when these fatty acids come from fish oil. Out of everything on this list, the thing that I can literally FEEL working is fish oil. For a more in depth analysis of fish oil supplements and their benefits, read HERE.

BONUS: CREATINE MONOHYDRATE

Creatine is not completely necessary to an average person's overall nutritional program, but in the area of athletic performance, there is nothing more scientifically studied and proven to increase athletic performance than creatine monohydrate. While many of you may be under the notion that creatine is an anabolic steroid, that couldn't be further from the truth. Creatine is actually an organic compound produced by the liver that helps supply energy to cells all over the body, most notably muscle cells. Around 95% of the creatine your body produces is stored within the muscle, and while your body produces it naturally, an excess of creatine has been shown to verifiably increase athletic performance and with it, muscle building potential. Studies have found that people taking creatine experience upwards of 15% better athletic performance. This is something no other supplement can claim, and therefore the reason I feel it deserved a place on this list! Read more about creatine HERE.

ONLINE PERSONAL TRAINING: THE NEXT BIG THING

1/7/2014

First things first. Your results with a personal trainer are only as good as the personal trainer themselves and your level of commitment. If you have reservations about hiring someone (I include myself in this), don't do it. Plain and simple. However, if you think you've found a trainer who is right for you, you now have a lot more options of how you would like to receive your personal training than you did in the past.

If the option is there, in person training is still a great route to go. However, we live in a fast paced world. We operate on different schedules, have kid's soccer practices, meetings, you name it. It can be pretty hard for some folks to lock down 3 or 4 dedicated times each week with a personal trainer. Also, from a financial standpoint, it can be a very pricey venture for some.

Enter online personal training. Flexible around your time, considerably more affordable than in person training, and the same great results if you put in the effort! Online personal training may indeed be the next step forward in the fitness industry. However, as with hiring any trainer, make sure you do your homework and make sure he or she offer you the services you're looking for. These are a few of the things every quality online trainer should offer:

Personalized workouts complete with videos: If this service isn't offered to you, find a trainer who offers it. Since you won't be in the gym with your trainer, you need to know how to properly and safely execute anything they are asking of you. This means your workouts should be delivered on a mobile friendly app or website that includes videos of how to do each exercise. I use a program called Trainerize, but there are many others out there. Also, make sure the workouts are PERSONALIZED to your needs. There are a lot of websites out there that offer personal training online, but you will only be given pre-made workouts. If you wanted that, you could just buy a magazine. If you're going to spend the money on personal training, make sure you're actually getting PERSONAL TRAINING!
Nutritional Coaching: The backbone of any solid personal training program is going to involve changing the way you eat. Does your potential online trainer offer nutrition advice as part of their program, or are they only giving you workouts? Assuming you have no prior medical conditions that require a dietician, your personal trainer can coach you through proper meal planning based around your goals and give you a general calorie range you should start out at.
Online/Phone Support: You're going to have questions, concerns, and sometimes the occasional emergency. Is your online trainer going to be around to discuss it with you? All trainers should be readily available to answer you if you have an emergency. If it's not an emergency, a quality online trainer will have you do a weekly email complete with any questions you may have thought of that current week as well as having you check in with your measurements. Depending on the program, a weekly or bi-weekly phone call or Skype session may also be a part of you package. If you sign up for an online program, don't get left in the dark when you need help. Make sure your trainer will be there for you.
Motivation and Education: Does your potential trainer maintain a strong online presence and provide motivational and educational materials that you can use on your fitness journey? Your trainer should be constantly updating their social networking sites and blog with information that is useful to you. Some trainers may even have a Facebook group for trainees to ask questions and exchange thoughts and ideas or a members only section on their website.
Different Levels of Membership: Not everyone needs $500 a month worth of training and diet advice. Your potential trainer should have different levels of membership for you to choose from. Don't get sucked into the most expensive package they offer if you don't need it. Find something within your budget that will give you desired results.

If you already have a gym membership and a general knowledge of how to get around the weight room, online personal training may be the perfect fit for your lifestyle, and more importantly your budget. Just remember, a quality online training program should include nearly everything an in person one does. Choose your personal trainer wisely, and you will both reap the benefits of a successful trainer/client relationship! Ready to START online training? Fill out my client application for a free online consultation now!

NEGATIVE CALORIE FOODS ARE (SORT OF) REAL!

1/2/2014

No, this isn't another stupid article about eating celery or iceberg lettuce, so continue reading. This is about actual negative calorie foods, but there's a twist. All foods have some kind of calories, but there are foods (not celery) that studies have shown use more calories to digest than the food actually contains. Hence the term, "negative calorie foods."

This isn't concrete scientific fact just yet, but many studies have been done on this topic, and an explanation for why some foods may be considered negative calorie is as follows. Once again, nearly all foods have calories. And while no foods actually contain actual digestive enzymes, higher quality whole foods (read: non-processed) have vitamins in them. What some of these vitamins do is trigger the release of digestive enzymes to break down the food we've just eaten.

When we eat junk food, this same process happens. The difference is, there are no enzyme triggering vitamins in junk food. So there's a minimal release of enzymes, then the rest of the food is left to be taken up as fat or secreted as waste. HOWEVER, in the so called "negative calorie foods," the enzyme release is enough to break down the food and leave a surplus of enzymes. Where the debate lies is in this. It is not entirely known if the excess enzymes make their way into the blood stream. If they do, enzymes are responsible for accelerating the metabolism, therefore increasing the likelihood of fat loss.

While not conclusive, there has been some fascinating research done lately that looks promising.

"According to a recent study performed by Dr. Dean Ornish, M.D., of the University of California, at San Francisco, a vegetarian diet consisting mostly of fruits and vegetables, was adhered to by research subjects as an experimental study on the reversal of heart disease. As a result each of the research subjects (all suffering from heart disease), lost an average of 20 pounds without cutting calories or limiting serving sizes.
In light of the fact that these subjects were 40 years and older (with relatively slowed metabolisms) and the research performed involved no prescribed exercise program, this constitutes a dramatic weight loss that could only be attributed to the consumption of various fruits & vegetables."

So could it be that easy? Eat high quality, non-processed foods along with "negative calorie" fruits and vegetables and experience considerable fat loss? It very well could be. Regardless, a diet consisting of high quality proteins, vegetables and fruits will make you healthier. So essentially you have nothing to lose. Oh, and I suppose I should give you a small list of some of these negative calorie foods before you get mad for sticking in there so long. Keep in mind, these foods should be eaten raw or lightly cooked. Overcooking any produce can result in nutrient loss. These are just some of the foods that were given to the people in the study:

Vegetables: sweet potatoes, celery, eggplant, all types of peppers, artichokes, parsley, leeks, spinach, different types of lettuce, carrots, asparagus (cooked), radishes and broccoli (raw).
Fruits: pears, strawberries, raspberries, cantaloupe, plums, oranges, grapefruit, blackberries, blueberries, watermelon, lemons, limes and pineapple.
Bonus item- Seafood: tuna, flounder, sea bass, trout, cod, lobster, crab, clams, mussels, crayfish, oysters, prawns and shrimp.

Try adding some of these into your diet, along with other healthy foods and see how it affects your overall body composition in conjunction with physical activity. You might just be surprised at what happens! Everyone have a great day, eat your fruits and vegetables, and go work out!

PRACTICE BETTER PORTIONS

12/11/2013

The rate of overweight or obese people in 1970's America was somewhere in the mid-40% range. Fast forward 40 years. That number has jumped closer to 70%. Another statistic. Clinical obesity has literally doubled. Processed "food" (I use the quotations because half the things people eat shouldn't qualify as nutrition anymore) is a contributing factor without a doubt. The other dominant factor? Almost nobody understands what qualifies as a portion.

That illustration above is a perfect example. The picture on the right is roughly the equivalent of what you would have received in your fast food bag in the 1960-70s. Fast forward 40 years, and the average trip to McDonald's has most if not all your daily calories in a single trip. Without getting into further specifics about all the chemicals and crap that are put into your average fast food meal, eating one of these double and triple portion meals a week as well as the other couples meals you're probably consuming in a day is going to add significant weight to your body year over year.

I use fast food as an example, but portions have blown up everywhere, and the only sure fire way to make sure you're not overdoing it is to be imparted with the knowledge of both what you're putting into your body and what qualifies as a serving. I've slightly covered this issue before in my Food Labels 101 post, which I recommend you read when you have a chance.

As it pertains to portion control, knowledge is power. Read the labels on things you buy. Almost everything will you tell you a portion size in grams or ounces. If you have access to a food scale, weighing your food out may seem like a big task, but it's a guaranteed way to know how much you're putting in your body. As most produce and fruit is not labeled, though, the FDA recommends measuring in cups. For example, the average adult woman should have between 2 and 3 cups of vegetables a day. Having a measuring cup around your house is a very easy way to make sure you're staying on track. If you don't have access to measuring equipment, use this chart to relate your foods to common items. Click on the picture to view or download the full size PDF.

Keep that chart on your phone, saved in your computer, or even print it out and put it on the fridge. Knowing what constitutes as a portion can help you get on the way to weight loss or just maintaining your current healthy weight. If you have any further questions, comment below or contact me and I will do my best to answer it. Otherwise, have an amazing day, go work out, and start focusing on those portion sizes!

Omega-3: Your Fatty Acid Best Friend

10/15/2013

No matter how hard "gurus" try to come up with a diet that is as close to zero fat as possible, the fact is fats are a very important part of a nutrition program. This isn't to say greasy fried food fats are good for you. They're a one way ticket to the cardiologist. However, there are certain fats out there that provide a whole range of benefits, including increased heart health and better athletic performance. Omega-3s.

There are a lot of different types of fats and fatty acids out there. Omega-3. Omega-6. Omega-9. The list is endless and confusing. However, if you're going to take the time to learn about and supplement with one kind of fat, I can't recommend Omega-3s enough. Without getting too technical, Omega-3's are made up of 3 fatty acids. EPA, DHA, and ALA. EPA and DHA are found in high concentration in fish, and ALA is found in some plant based foods. Of these 3, your body can't make EPA and DHA, which is why these 2 are known as essential fatty acids.

As I mentioned before, EPA and DHA are contained primarily in fish. ALA is contained in plants, flaxseed being one of the best sources. While ALA is a good fatty acid to ingest, if for no other reason than most of the plants that contain it also have a great deal of fiber, ALA is inferior to the other 2 fatty acids. The reason for this is when you ingest ALA from plant sources, your body must use enzymes to digest it and turn it into EPA and DHA. Since we are also eating other fats that require these same enzymes to digest them, we could essentially exhaust our enzyme resources to convert this ALA into the essential fatty acids we need. EPA and DHA do not require this type of enzyme digestion, therefore are the superior fatty acids and the ones we should be looking to ingest more frequently.

Now that I've hurt your brain with all the 3 letter acronyms, let me tell you why you should be including them in your diet:

Cardiovascular Health: The biggest reason for having a diet rich in Omega-3 is the benefit to your heart. Omega-3s have been shown to reduce cholesterol, lower triglyceride levels, and help your heart beat at a normal pattern. As someone who has dealt with an arrhythmia in the past, I can tell you they're no laughing matter, and in some cases can cause death. I recommend getting all the protection you can!
Brain Health: Studies have shown that supplementing with Omega-3s have been shown to improve memory, as well as help with mood disorders such as depression. Omega-3s have also been shown to help with cognitive decline due to dementia.
Joint Health: The most noticeable difference without doing blood work or a study is this one. Omega-3s fight joint inflammation, and once they are a regular part of the diet, they practically make themselves into powerful anti-inflammatories. As someone who has had some joint problems related to obesity, I can attest to the joint relieving power of Omega-3s.
Athletic Improvement: As it pertains to muscle building and better athletic performance, supplementing with high doses of Omega-3s can increase anabolic (muscle building) signals in the body. Omega-3 helps muscle fibers use fuel (fatty acids, glucose, etc) at their highest levels. All this equals out to increased performance and potential to gain lead mass.

As you can see, something as simple as having a couple servings of fish oil, eating fish itself, and eating plant sources high in Omega-3s can have huge benefits on your overall health. For general well being, consume in the neighborhood of just 2 grams of Omega-3s daily. If you're going for extra credit and trying to improve performance, 5 grams and up is recommended. There is almost no healthier fat than Omega-3s, so load up!

PROTEIN POWDER: WHICH ONE?

10/11/2013

Walking into a health food store and seeing that giant wall of protein powder can be an overwhelming experience for people without the proper knowledge of what they need. You ask for help from the staff, and they convince you to buy the most expensive protein powder in the store. You can't be mad at them, it's their job. However, odds are the average consumer doesn't need a $70 canister of protein.

Whey. Isolate. Hydrolysate. Casein. There are a LOT of options when you go in the store or click on the supplement website. And while you'll be told or read that something is the best, odds are it's what the store or website is trying hard to sell that month. Today, I'm going to explain the difference between all those things up on that wall so you can be a more educated consumer next time you buy protein powder. Who knows, maybe you'll be able to teach the sales guy something!

Whey

For a large number of you, a standard whey protein is all that you're really going to need when you are choosing a protein powder. Whey protein is a protein that is isolated from a liquid by-product of cheese production. There are quite a few steps to it, but the "fillers" are removed from this liquid, it's turned into powder form, and takes on the role of one of the most highly absorbable proteins money can buy. These proteins also have a much higher level of branched chain amino acids (BCAA) than a lot of meats, and are nearly perfect for consumption post workout. As I've explained in other articles, amino acids are what make up proteins which in turn are what make up muscle tissue.

There are a range of benefits that come from including whey in your fitness program. Whey can be used as a milk alternative to people who are lactose intolerant (although you should verify there is no lactose in the powder you choose if you have a lactose issue). When coupled with exercise, whey helps many people lose significantly more body fat while retaining their precious muscle mass. Whey has also proven to be a very powerful antioxidant. Some studies have actually shown that whey isolate has an even more powerful antioxidant effect than fruits and vegetables, as it works on a cellular level as opposed to just seeking out free radicals in the blood stream.

When choosing a whey protein, you generally have 3 options. Whey protein concentrate. Whey protein isolate. Whey protein hydrolysate. All have beneficial qualities, but all are a bit different in their own way. Let me break down a few specifics about each one:

Whey Protein Concentrate: Most "cheap" whey proteins you'll see at the store are made up of whey concentrate. In the spectrum of whey proteins, WPC is absorbed quickly, but at a slower rate than it's isolate and hydrolysate counterparts. This is due to the filtration process used. Since WPC isn't processed at a super high level, there are still milk-like qualities to it in the form of lactose and milk fat. Most "100% whey" protein powders at the store have a blend of WPC and isolates. The amount of WPC can range anywhere from 30-90%. I usually tell people you can get a general idea how much WPC is in it based on the fat and carbohydrate content of the powder. If the contents of one scoop are something like 2g fat, 7g carbohydrates, and 15g protein, you can bet there is a higher amount of WPC in the product. If you buy a powder with the same fat and carbs, but something more like 30g of protein, odds are there is less WPC and more isolate. That all being said, WPC is a good product, but on the lower end of the whey protein spectrum.
Whey Protein Isolate: As WPC powder can range anywhere from 30-90% protein, when you buy a canister that uses the word "Isolate" on it, the protein content is immediately around the 90% mark, if not more. Whey protein isolate is rendered using processes than remove nearly all milk fat and lactose from the protein. What you are left with is a smaller molecule of protein that is very pure and very rapidly digested. A quality isolate powder will have 1 or less grams of fat and carbohydrates and be much lower in cholesterol compared to concentrate. Fair warning. Isolate is generally going to cost you about 25% more than a WPC based powder.
Whey Protein Hydrolysate: If isolate is the Cadillac of whey protein, Hydrolysate is the Ferrari. When you drink whey protein, the digestive system has to use enzymes to break that protein down to use the amino acids contained in it. Manufacturers can use a process called hydrolysis to "pre-digest" whey, so it provides the most rapid absorption and requires the least digestion of all the whey protein types. These are the protein hydrolysates (look for the word "hydro" on the label, generally speaking). This type of protein is great for someone looking for the best protein absorption you can get, with a bigger available budget. Three pounds of hydrolysate will generally cost as much as five pounds of isolate. . Hydrolysates do hold an edge to the other two types of proteins, yes. However, in my opinion, hydrolysates aren't necessary to achieve great results. I would only recommend buying them if money isn't an object.

Casein

Whereas rapid absorption into the system is the goal with whey protein, the opposite is true of casein proteins. Whether your goal is adding new muscle or preserving what you already have, you must have a diet that is rich in protein. Whey is great for post workout because it is quickly absorbed into your system to help with recovery and muscle building. However, at a time like before bed, taking whey isn't really all that beneficial. The goal of a protein at night is to provide long lasting nutrition to your muscle. Casein does exactly that.

Casein makes up around 80% of the protein in cow milk, whereas whey is around 20%. Where a quality whey protein is absorbed in your system practically before you put the shaker bottle down, a high quality casein turns into a gel when it hits your stomach acid. This gel is slowly absorbed, therefore providing an IV-like trickle of amino acids into your blood and muscle.

As a post workout protein, casein is inferior to faster digesting proteins as it is much less anabolic (muscle building). However, as it pertains to helping you sustain the muscles you've built, casein is king. Casein, while great in powder form, is also readily available in solid foods. Solid cheese has the highest amount of casein protein, aside from powder form, followed by cottage cheese. While the proteins in meats and nut butters digest at a slower rate, they are in fact not casein proteins.

A good casein protein powder will not set you back terribly in price, and they are fairly easy to pick out based on labels. Most will say 100% casein or say something to the effect of "12 hour protein." If sustained release of amino acids and muscle retention is a high priority, which in almost all cases it should be, a good casein product will be very beneficial to you.

Blended Protein

Now you could easily go out and buy a canister of whey protein and a canister of casein protein and use them to great effect. It's generally how I do it, and how a lot of people do it. However, if you want to get the best of both worlds out of a single source, this is where protein blends come in to play.

Blended proteins often times have at least 2, if not up to 4 different kinds of protein in them. At the very least they are going to have some type of whey, usually an isolate or hydrolysate, and a casein protein blended together. Other times they will include processed egg protein and sometimes soy. The main purpose of these proteins is to provide you with an all in one source of protein. You will get fast, medium, and slow digesting protein, in addition to often added recovery agents such as glutamine and creatine.

Other types of blended proteins are the so called "mass builders." You'll generally be able to spot the mass building proteins in the store by the word "mass" often inscribed in huge lettering on the canister, or by the enormous size of the canister itself. This doesn't mean you get more servings because the canister is huge. Often times, a mass powder has several protein sources, creatine, extra fat and a large amount of carbohydrates all in one package. If your goal is calorie excess and putting on bulk, this is the kind of protein powder you will want to buy.

I really recommend reading labels on blended protein powders. Find out the kind of protein it has in it, how much protein, fat, and carbs it has, and see if there's any extra things like creatine added. If there's a question of anything in there you think you might not need in your regimen, maybe it's best to pick up a pure form of something else. However, blended proteins in many cases are great as a meal replacement, and will take the guess work out of deciding how much of what certain kind of protein you should be taking at what times. Have a scoop after your workout, before bed, or just as a snack. Blended proteins can be very convenient.

Specialty Protein

Unless there is an issue of particular food allergies or intolerances, I really don't find a great use for specialty type proteins such as soy, pea, rice, or even beef powders. For the purposes of this article I'm writing, I'm interested in protein powders that are beneficial in athletic performance, recovery, and better fitness. Your best bets for this are going to come from whey, casein, and blended protein products. If your blended protein has some type of a specialty powder in it, that's great. I'm all for getting extra protein. But I find the specialty sources to be far inferior to the more "traditional" powders in matters of absorption and bioavailability.

Bonus: Branched Chain Amino Acids

As this article is about protein powders, and a large importance of those powders is their amino acid profile, I figured I'd write a bit about the benefits of BCAA powder. For those of you looking to shut the door on muscle loss, have quicker recovery times, and sometimes boost your performance, a good BCAA supplement can hold the key to unlock this potential.

As I mentioned before, your muscles are made up of proteins, which in turn are made up of amino acids. The body naturally produces many amino acids, but it cannot make nine of them itself. They have to be ingested either through food or in supplement form. I won't list the nine, but three of these amino acids are key in muscle building. Leucine, IsoLeucine, and Valine. These are the branched chain amino acids.

BCAAs are critical in muscle development because unlike other amino acids that are metabolized in the liver, BCAAs are metabolized specifically in the muscles themselves. Leucine is generally recognized as the dominant one of these three, and in general is the most sought after amino acid by people interested in building muscle mass. Food sources that are high in leucine include chicken and eggs. However, a good BCAA powder requires no food digestion, can be taken pre, during or post workout and is an amazing tool for preserving lean mass and recovering from a hard workout. Taken before a workout or during, it can help increase muscle endurance.

While protein powders contains a good level of BCAAs, a pure BCAA supplement requires no digestion unlike protein. You can take BCAAs after your workout, followed shortly after by a protein rich solid food meal to promote muscle growth, or you can stack BCAAs along with protein powder after your workout to nearly guarantee muscle preservation and promote new muscle growth. It can only help your overall cause.

I hope this gives everyone a better idea of what they're buying when they head to the store or website to purchase a protein powder. There are a lot of different choices for a lot of different goals, and being educated on this subject is your best bet for buying the right powder at the right price. If you have any further questions on something I possibly didn't cover, contact me and I'll be happy to help. Have an awesome weekend, and go work out!

WATER: LEARN TO LOVE IT

10/8/2013

If you read my transformation story, you'll know that I used to be a 3 liters of soda per day, 3 liters of water per YEAR type of guy. I never met a can of Mountain Dew I didn't like, and I pretty much never drank water. In fact, it didn't really even cross my mind how important hydration from good old H2O really was. Well, I'm telling you right now that the difference between an optimally hydrated body and a dehydrated body is nothing short of dramatic.

I'm going to keep it short and sweet today. I'm just going to give you some really basic facts about why you should be drinking a lot more water than you are now. I harp on my clients about it constantly. They give me grief, right up until they start seeing better results and recovery times, then they realize I know what I'm talking about. Anyway, here are some important benefits of keeping hydrated, in no particular order:

You should be drinking half your weight in ounces of water daily. No exceptions. If you weigh 130 pounds, drink 65 ounces aka 8 glasses of water per day. Sound familiar? If you're 250 pounds like me, drink a gallon, or around 125 ounces.
Just being 2% dehydrated can lead to a sharp drop in athletic performance, body temperature regulation, and muscular function.
Soda (even diet), alcoholic beverages, coffee and tea should not be counted towards your total daily intake of water. In fact, a case could be made for having to drink more water because you've had any of them. Example: coffee and tea are diuretics. They essentially steal water from your body.
Water can strengthen your immune system. Constant lack of water can lead to Chronic Cellular Dehydration, which in turns lowers your body's ability to stave off infection and disease.
Hunger is often just thirst in disguise. If you've eaten recently yet are still hungry, drink a large glass of water. 9 times out of 10 the hunger will go away.
If you're properly hydrated, your liver will be able to metabolize stored body fat much better than if you're dehydrated. It may not have any nutritional value per se, but water can be a powerful fat burner!
Dehydration leads to dry skin. If you're drinking the proper amount of water daily, odds are you're going to save quite a bit of money on moisturizers each year.
Joints hurting? Drink more water. Aside from some supplements and fish oil, water is one of the main lubricants of your joints. Drink more water, hurt less often.

I could continue on with water benefits for a very long time, but those are but a few key points. If you don't drink water, start. If you do drink water, it probably won't hurt to drink more. Buy a gallon jug and refill it daily to help keep better track of your intake. Every part of your body will thank you!