Category Archives: Sports Nutrition

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Back in the Gym

I started back lifting weights today after taking several months off due to injuries I sustained in an accident while riding my horse.  The injuries prevented me from competing at the World USPA powerlifting championships last month in Las Vegas.  It was an event that I was looking forward too after winning the Nationals and Southern California Championships.  Coming back from injuries is not easy especially when you factor in age.  I’m not as young as I used to be and recovery doesn’t come as quick for me.  In fact the horse recovered quicker than I did.

Working Cow Horse

 

I splurged and upgraded my 24 Hour Fitness membership that expired to a Super Sport membership.  I figured what the heck.  I like the Super Sport facilities as they are in much better shape.  The equipment is newer, the facilities are larger and cleaner, they have towel service and a juice bar if I need it.  Plus now I will have access to over 400 24 Fitness facilities nationwide.

Now I must prepare for the upcoming powerlifting meets this year.  My biggest problem is finding reliable workout partners.  I have been through my fair share of them over the years.   My goals include having another record breaking year with dedicated training, eating clean and good sports nutrition supplements from my store.

Olympic Barbell Resistance Training

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Bowl Game Madness!!!!

College Bowl Games, BCS

As we wind down towards the end of the year I could not help but notice how many college football bowl games there were.  I remember growing up and watching the bowl games and there weren’t that many.  A look at history shows how much college football bowl games have grown.  In 1930 there was only one major college bowl game and that was the Rose Bowl.

The Rose Bowl as I remember it was the grandaddy of them all.  The big match up between the Big Ten Champion and the Pac Ten Champion.  Who could forget those games between Ohio State and USC.  Woody Hayes stormed the sidelines with a fury.  Archie Griffin, O.J. Simpson, Sam the Bam Cunningham to name just a few of the greats.  Not to mention the amount of people that came to watch them.  In fact the Rose Bowl still holds the attendance record for college football bowl games at 106,869.  The Rose Bowl stadium still is the largest capacity stadium and the Rose Bowl game has the highest attendance for post season bowl games.

So lets take a look at how we have progressed since 1940 and with the implementation of the BCS bowl game structure.

1940- 5 Bowl Games

1970-11 Bowl Games

1980-19 Bowl Games

1990- 25 Bowl Games

Currently 35 Bowl Games

Everybody who loves college football has their own opinion of the current bowl game structure and it’s relevancy.  Irregardless you have to enjoy the fact that there is plenty of college football to watch through the first week of January. So my message is sit back and enjoy them because I am.

Sustained Energy while Training or Competing!

Sustained Energy while Training or Competing

One of my biggest challenges during training or competing has always been finding the perfect diet or supplement that will give me the boost that I need. When I was competing in Masters Swimming I was having difficulty with my energy levels during training and subsequent recovery. I was spending a small fortune on supplements none of which were working. I decided to get some advice from a registered dietitian and used the whole foods approach. I was eating peanut butter and jelly sandwiches before my workouts and drinking non-fat chocolate milk after. That still didn’t work. I was completely lost at what to do next.

Then one day I stumbled upon Herbalife 24 and decided to give those supplements a shot. What convinced me to try them was the science behind the product and the fact that the scientists behind them are competitive athletes.

While swimming I used a product called prolong. Prolong is used during extended or intense exercise, Prolong provides a dual-source carbohydrate blend for immediate and sustained energy. Bioavailable electrolytes help support muscle contraction and maintain a properly functioning cellular environment, while whey protein isolate helps reduce muscle breakdown, speeding recovery time. All with a subtle, easy-to-drink flavor.

Ingredient Breakdown:

Dual-source carbohydrate blend facilitates caloric utilization.

Whey protein isolate helps reduce muscle breakdown.

850 mg electrolytes support proper muscle function.

B Vitamins support carbohydrate metabolism.

500% DV Vitamin C helps combat free radicals.

Over 850 mg electrolytes.

Antioxidant support.

12:1 carb-to-protein ratio.

B-Vitamins.

This product is a powder that you shake up with water and drink it while you train or compete. It is for extreme trainings or competitions that last 40 minutes or longer.

I also used their product called Rebuild Endurance. I would take that product by mixing it with water and drinking it immediately after my workout.

Rebuild Endurance speeds recovery from aerobic exercise by enhancing glycogen replenishment and initiating repair of damaged muscles.

Ingredient Breakdown:

Branched-chain amino acids, whey and casein proteins create a rapid and sustained protein-building state.

Carbohydrate blend replenishes muscle glycogen.

Tri-core protein-amino blend of free amino acids, whey and casein proteins help rebuild muscle and speed recovery.

L-Glutamine supports immune function and promotes muscle repair.

L-Carnitine reduces recovery time.

14 g Tri-Core Protein Amino Blend.

2000 mg L-Glutamine.

1000 mg L-Carnitine.

2000 mg BCAA.

The results were nothing short of a miracle. I had more sustained energy than I ever had before. My workouts were getting easier and I was was recovering quicker. In fact I was so energized the rest of the day it was if I had not even trained. I am completely sold on these products.

To learn more about them and the other supplements in this great sports line click on the photo.

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Health Benefits of Whey Protein

I am constantly reading articles about the benefits of Whey Protein and how research shows it’s the best as a post workout recovery drink.  It seems there is much more to whey than that.  Here are some of the benefits associated with whey protein.

The Health benefits include:

Bone density: Whey protein enhances the bioavailability (absorption) of calcium and is helpful in the prevention of osteoporosis.

Obesity: Cholecystokinin (CCK) is a hormone that is released after eating to give a sense of feeling full and that may aid in weight loss. Whey has been shown to stimulate CCK and other protein peptides that help regulate appetite. Other studies have demonstrated improved fat loss and enhanced muscle gain when combined in a calorie restricted program that included regular physical activity.

Human Immunodeficiency Virus (HIV): Impressive data exists demonstrating a positive role for whey protein in boosting immune function and aiding in muscle mass preservation and improving strength in women diagnosed with HIV.

Diabetes: In a recent Brazilian review study of its benefits, whey has been shown to help in blood glucose control in human subjects. The study also found reductions in blood pressure, inflammation, and oxidative stress.

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Workout-Road to the World Championships

Today was my first workout after the Southern California Championships.  I worked back, Biceps and Triceps.  I had tremendous energy and strength as I powered through this workout.  One of the reasons it was so great was due to my nutritional supplements.  Before the workout I took Herbalife 24 Prepare.  Here are some details of Herbalife 24 Prepare Supplement;

Overview
Supports blood flow to working muscles.

Key Benefits
  • Supports healthy blood flow.
  • Enhances fast-twitch muscular contractions.
  • Helps maintain focus and performance.
Details
Adequate oxygen reaching working muscles enables performance. Prepare’s nitric oxide (NO) precursor system supports oxygen delivery to working muscles. Creatine supports the fast-twitch muscle contraction required for explosive athletic movement.
Fast Facts
  • Prepare contains about as much caffeine as a cup of coffee.
  • Nitric oxide precursor system helps achieve peak performance and creatine supports the fast-twitch muscle contraction required for explosive athletic movement.
  • Weight lifters seeking peak performance, fitness enthusiasts looking for an enhanced workout, and endurance athletes preparing for aerobic training sessions will feel the benefits of Prepare.
  • Exclusively endorsed by Lou Ignarro, Ph.D.,‡ Nobel§ Laureate in Medicine, member of the Editorial and Nutrition Advisory Boards of the Herbalife Nutrition Institute.
One of the other supplements that I took was Herbalife 24 Prolong.  This supplement is consumed during a workout.  Here are some details about this supplement.
Overview

Sustain performance with dual-source carbohydrates and electrolytes.

Key Benefits
    • A dual-source blend of maltodextrin and low glycemic fructose facilitates carbohydrate utilization.
    • A 12:1 carbohydrate-to-protein ratio with ultrapure whey protein isolate helps reduce muscle breakdown during exercise.
    • Bioavailable electrolytes help maintain a cellular environment for proper muscle contraction.
    • B Vitamins support carbohydrate metabolism.
  • 500% daily value of Vitamin C to scavenge cell-damaging free radicals.
Details
Prolong’s dual-source blend of carbohydrates facilitates caloric utilization for sustained performance. Whey protein acts as a protective measure, reducing muscle breakdown during prolonged exercise, while electrolytes maintain a cellular environment for proper muscle function.
Fast Facts
  • High carbohydrate and electrolyte content
  • Whey protein isolate
  • B Vitamins
  • Antioxidant protection
  • Light, subtle flavor

 

 

To watch the videos regarding these supplements go to http://goherbalife.com/allprofitness

Tomorrow will be a day of rest and recovery.  On Thursday I am going to blast my chest with an intense and heavy bench/chest workout.  Will be using my chains and resistance bands.  I will also include what I do for recovery after that workout.  Until then have a great day.

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New State Record-Training for World Championship

Sunday I competed in the Southern California Powerlifting Championships as a tune up for the World Power Lifting Championships in November.  Things went as planned as I  shattered my current state record by 43 pounds.  My comeback on the powerlifting platform comes after a 25 year retirement from weightlifting.  July 1, 2012, USPA National Championships, was my first powerlifting meet since 1987.  At that meet I won my age group and set the California State record.  I did this with Yoga and TRX  being my only form of training.  SInce that meet I began training with weights to prepare for bigger lifts and records.  The past few weeks of training were tough and inconsistent due to moving.  I dropped 8 pounds and  lost some strength.

Now it’s back to “Beast Mode”  as I train for the biggest meet of my life.  One thing that has been a staple for my success is good nutrition and supplements.  The Herbalife 24 line contains the best supplements that I have ever taken.  They are designed for professional athletes, pharmaceutical grade, banned substance free and designed off of scientific research that yielded results.  To view the videos on these supplements go to my site at http://goherbalife.com/allprofitness.

Today is a recovery day for me.  Some muscle soreness and kinks in my neck that need to be tweaked out.  Off to go see my good friend and Chiropractor “The Fight Doc” Bill Kessler.  Tomorrow I will be training back and biceps.

There are no guarantees in life.  If you want one buy a toaster.  You have to work hard to get anything you want out of life.

 

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Whey your Recovery Options

Protein supplements are growing in popularity as fast as your schedule is filling up with clients. But how do you tell them all apart? And what’s so special about whey protein? Why should you include it in your diet? (Should you?) Your clients are sure to ask you a similar set of questions and you need to be prepared to give an honest answer. A recent article in NSCA’s Performance Training Journal provides answers to some of these questions.

Where does whey come from?
Whey is a protein found naturally in milk, and it is separated from its counterpart (casein) to make whey protein supplements. A similar separation occurs during cheese making when the liquid whey is separated from the curd, or casein protein. Whey protein supplements are usually found as isolates, concentrates, or a combination of both. Isolates, like the name suggests, are almost entirely composed of whey protein, whereas concentrates contain small amounts of milk sugar, or lactose. If your client suffers from a lactose allergy or intolerance it is advisable to avoid whey protein altogether, as even the isolates may contain trace amounts of lactose.

Why choose a protein supplement?
Whey is known as a “fast-acting” protein, meaning it is rapidly absorbed and utilized by body tissues. Additionally, whey protein contains high amounts of essential branched-chain amino acids, which muscles use for energy or protein synthesis. Following a workout, the body needs to synthesize protein in muscles as well as replenish muscle glycogen. This is best accomplished by consuming carbohydrate and protein together. A 4:1 ratio of carbohydrate-to-protein is suggested for optimal recovery. Whey protein supplements containing carbohydrates are a convenient way to recover after a workout; however, milk with some added carbohydrates can be just as effective for most people.

Bottom line
Carbohydrates and protein are the 2 most important macronutrients following a workout. Regarding supplementation, it is difficult to say whether a whey protein supplement or glass of milk will act much differently.

Go to http://goherbalife.com/allprofitness to view supplement video.

 

Power Recovery Drink

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Strength Tip

I was having a conversation the other day with an ultra sound tech who was struggling with his weight program. He said that he was having difficulty increasing muscle size. He wanted to know what he could do to change that and what supplements I recommend.

The first question I always ask when this is thrown my way is “What are you doing now?” followed with “How long have you been doing it?”. The answer is usually the same. The same workout over long periods of time without change. In order to see gains you must keep your body guessing and changing up your routine. I am a firm believer in periodization. I usually go 4 weeks of 10 repetitions followed by 4 weeks of 5 repetitions followed by 4 weeks of 3 repetitions. So I am moving from muscle building to power development to strength development. I also change up what exercises I am doing for each body part as well. This has worked well for me.

As far as supplements go that is a no brainer. Herbalife 24 is the best on the market today. They are pharmaceutical grade, banned substance free and designed based off of scientific research. For more information and to view videos on the products visit my site at http://goherbalife.com/allprofitness.

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Fitness Poll/View Results

I want to know what you think so take my fitness poll today and see the results.

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Fitness Poll/View Results

I want to know what you think so take my fitness poll today and see the results.