Post Workout Shake

Post workout nutrition and the “anabolic window.”

You may have heard about the value of drinking protein/carbs right after you work out. 

Let me quickly explain the theory of post workout nutrition.  I’ll provide a research link if you want to study it in detail, but here are the basics:

Stored carbohydrate in the muscle and liver is called glycogen.  Weight training reduces glycogen levels in the muscles (and liver)—think of it like a sponge that you’ve squeezed some of the water out of.  Muscles are primed to absorb glucose (sugar) immediately following training. 

Most of the time you want to avoid spikes in blood sugar/insulin.*  But post workout nutrition is the exception—this is the one time when such a spike may be beneficial.  Carbs taken immediately following training will help refill muscle glycogen.
  
A good post workout shake could have the following:
*A simple (sugary) carbohydrate
*A good source of protein.

The simple carbohydrates will refill muscle glycogen, and the protein will help start the process of rebuilding muscle.

Here’s my post workout shake recipe:

*2 scoops of whey protein (about 50 grams of protein):
Whey is an easily digestible form of protein (you can click the link to check prices).
Optimum 100% Classic Whey, 5 Lbs., Chocolate

*Skim milk
Skim milk provides some more slowly digesting proteins, which helps sustain the anabolic effect of proteins in the muscles.

*Chocolate syrup
This is one of those times when simple sugars may not be a bad idea, especially for hardgainers. 


*1 banana
Fruit has a form of sugar called fructose.  Fructose is beneficial in glycogen resynthesis because it helps refill liver glycogen.  The banana is also great for potassium and other nutrients.

*5 grams of creatine
I take my creatine in my post workout shake.  It seems like an ideal time for the muscles to absorb it, and it makes it easy for me to remember to take it (click below to check prices).

Prolab Creatine Monohydrate, 1000 Grams


You can measure the above ingredients to adjust for your own caloric needs.  

Now that I've said all this, I want to make something clear: you should not over-analyze post-workout nutrition.  Your muscles are not going to shrivel up just because you don't get the "perfect" combination of nutrients right after you train (this is something the supplement companies would have you believe).  I believe the biggest advantage of a post workout shake is the ability to consume extra calories when you may not feel very hungry--this may be very important for "hardgainers."

For those interested in a more thorough explanation of post workout nutrition/glycogen resynthesis, here's one of many articles you can find online:
Glycogen Resynthesis After Exercise

I've written a follow-up article after writing this post.  You can read it here: Post Workout 


You may also want to read How Much Protein? The Shocking Truth

The Ketogenic Diet, by Lyle McDonald (Review)

The Ketogenic Diet, by Lyle McDonald: a Review

This review is actually coming about ten years after reading the book.

I first became interested in lowcarb dieting in the mid-90’s. I tried a low-fat approach to getting lean, and it just didn’t work well at all.

I began doing research on lowcarb diets. Somehow I ran across one of Lyle McDonald’s websites and learned he was writing a book. Dan Duchaine’s BodyOpus and Dr. Pasquale’s The Anabolic Diet were the most popular works in the bodybuilding community. But I wanted the latest research, so I bought The Ketogenic Diet.

A decade later, I’m still using The Ketogenic Diet as a reference. He took the research a step further than his predecessors and refined the dietary advice. The book describes three kinds of lowcarb diets:

*The Standard Ketogenic Diet (SKD), which is the diet made famous by Atkins.

*The Cyclical Ketogenic Diet (CKD), made popular by Duchaine and Pasquale. This diet is more for bodybuilders, who need to integrate an occasional “carb up” to replenish muscle glycogen.

*The Targeted Ketogenic Diet (TKD), which incorporates a small amount of carbs before or after workouts. This diet is also geared more towards bodybuilders.

As far as I’m concerned, this is the only book you’ll ever need on lowcarb dieting.  McDonald even included information on exercise and supplementation.

Still not convinced? Well, just look for this book on ebay or half.com. Here’s what you’ll find:

Why is it more expensive to buy it used than new?  People don’t sell this book because (like me) they hang on to it as a reference. This one is worth buying new (50 dollars). Just click here if you are interested in buying The Ketogenic Diet.

Weight Loss Transformation Pictures

Here are some impressive weight loss transformation pictures.  Some of these are from the Biggest Loser competition.  If you'd like to start your own transformation, invest in a good program like Mike Geary's Truth About Abs.

Lyoto Machida vs Rashad Evans UFC 98

You can watch a video of this fight over at MMAMafia.net

Low-Carb Diets and Memory

An "expert" on yahoo health has brought us a rather poorly written article. 

She starts the article with warnings of yo-yo dieting (as if this only happens with low-carb diets).  She then quotes a recent study which showed decreased mental performance by those on low-carb diets (as compared to a more conventional diet).

Here are some problems I have with both the study and the article:

*The sample size was small--only 19 people.

*The article suggests the brain can only use glucose as fuel.  Not true:  the brain can adapt to low-carb diets by using ketones as fuel.

*Subjects were only followed for three weeks.  Any low-carb dieter will tell you the first week or two are the most difficult.  Your body (and brain) can adapt to a low-carb diet, but it takes time.

*The writer proceeds to recommend the "food pyramid," which I think is way too heavy on carbohydrates.

I'm not saying low-carb diets are for everyone.   But don't base your diet decisions on Yahoo health articles. 

I'd recommend Lyle McDonald's The Ketogenic Diet if you want some real research and information.  

Study: American Cigarettes Deadlier than Ever

Dr David Burns of the University of California has done some extensive research on cancer trends among cigarette smokers.  His conclusion: changes in cigarette designs (lower tar, etc) are most likely responsible for an increase in certain kinds of cancer:

Smokers once tended to get lung cancer in larger air tubes, particularly a type named "squamous cell carcinoma." Then doctors noticed a jump in adenocarcinoma, which grows in small air sacs far deeper in the lung. Initial studies blamed introduction of filtered, lower-tar cigarettes. When smokers switched, they began inhaling more deeply to get their nicotine jolt, pushing cancer-causing smoke deeper than before.

Burns' study, presented at a meeting of the Society for Research on Nicotine and Tobacco, took a closer look. He compared smoking behaviors of different age groups over four decades — how much they smoked, when they started, when they quit — and how cancer-risk changed.

The risk of squamous cell carcinoma stayed about the same over those years, Burns found. But adenocarcinoma rose. It makes up 65 percent to 70 percent of newly occurring U.S. lung cancer cases, but no more than 40 percent of Australia's lung cancer, he said.

While the nation's total lung cancer cases have inched down as the number of smokers has dropped in recent years, the study suggests an individual smoker's risk of getting cancer is higher.

You can read the whole news article HERE.

Just one more reason to quit!

Real Men Wear Pink: Soldier in Pink Boxers

Here's a picture/story that has been circulating around the news:

In this May 11, 2009 file photo, soldiers from the U.S. Army First Battalion, 26th Infantry take defensive positions at firebase Restrepo after receiving fire from Taliban positions in the Korengal Valley of Afghanistan's Kunar Province. Spc. Zachery Boyd of Fort Worth, Texas, far left was wearing 'I love NY' boxer shorts after rushing from his sleeping quarters to join his fellow platoon members. From far right is Spc. Cecil Montgomery of Many, La. and Jordan Custer of Spokan, Wash, center. Defense Secretary Robert Gates says American soldiers have more than their military might and training on their side in the war in Afghanistan. Some have pink underwear. (AP Photo/David Guttenfelder, FILE)

Picture/Quote from Asssociated Press

I just wanted to show a little appreciation for our soldiers fighting overseas.  They have to be ready at a moment's notice--pants or no pants.

Exercise in America

World Record Deadlift (1000+ lb)

Andy Bolton's new world deadlift record of 457.5kg (1008.6 lbs) on 5 April 2009. 3rd lift at the South East Powerlifting Championships, promoted by the Gallery Gym, Windsor and held at the Thames Valley Athletics Club in Eton.

We Need to Get More Exercise

Bobby Lashley beats Mike Cook in 24 Seconds

Bobby Lashley's opponent came to the ring wearing a lucha libre mask, making fun of his pro wrestling background.  Judging by the result of the fight, this wasn't a very wise decision.

His next fight will be against Bob Sapp.

Shave Your Head: The Wahl Balding Clipper

OK, technically, this isn't a bodybuilding product.  But I'm guessing some of my (male) readers shave their heads.

If you like the bald look, I'd recommend the Wahl Balding Clipper.  I got a set of these for my birthday, and they're the best I've ever used.  The difference is the finer teeth:

 

(balding clippers on the left, compared with standard clippers on the right)

The clippers leave you with the look of one day's growth--just how I like it.  They do so more quickly and with less irritation than anything I've used.

The clippers do come with a couple of guards for those who don't want such a close shave.  

The Rapid Fat Loss Handbook: a Review

I’ve just read Lyle McDonald’s The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting.  The book did not disappoint me.  Let me give you an overview:

In an ideal world, we’d all be willing to slowly but surely lose weight.  But we are not in an ideal world, and “crash dieting” can have its place.  There are several reasons one may want to lose weight fast:

*Limited time until an important event, such as a bodybuilding contest, high school reunion, wedding, etc.

*There’s a psychological advantage to seeing the numbers on the scale going down quickly--sometimes we are more likely to stay on the diet.

*Dieting isn’t fun, so some of us (yours truly included) would rather just do a “hard” diet and get it over with.

The Rapid Fat Loss Handbook was designed to help to help people do a "crash diet" safely and effectively.  He answers some of the following questions:

What type of diet will help me lose fat while keeping most (or all) of my muscle mass?  Remember—muscle loss is not what you want.

How can I use breaks/cheats to maximize the diet’s effectiveness?

How many calories should I eat for maximum fat loss?

How much exercise should I do while on this kind of diet? His answer may surprise you (hint: more is not always better).

How can I keep the fat off once I go back to a maintenance phase?

What supplements can help ensure I get the essential nutrients while crash dieting?

Lyle’s writing is thorough, but not overly technical.  I also appreciate his understanding of the psychological aspects of dieting—something other authors overlook.  Last but not least, the book has just enough humor to make you laugh every once in a while—a nice touch.

Note:  The book also includes links to tools on his websites where you can calculate your caloric needs, etc.  That's another added bonus. 

Here’s a picture of one of Lyle’s clients:

If this review has helped you and you are interested in this book, just CLICK HERE to visit his online store (the only place where his books are available).

How Many Calories Should I Eat?

How Many Calories Should I Eat?

Here are some general guidelines for daily calorie consumption.  Your daily caloric intake will depend on your goals:

Weight Loss:

10-12 calories per pound of body weight (this represents a modest calorie deficit of 20-25%).

Maintenance:

14-16 calories per pound of body weight.  This would be around 3,000 calories for me (200 lb).

Mass Gain:

17-19 calories per pound of body weight.

Keep in mind these are general guidelines.  Extreme cases (morbid obesity, extremely high levels of exercise activity, etc) would require more tweaking.  You can find more complicated ways to figure out caloric needs (calculators, etc), but I'm willing to bet you'll end up with something close to these numbers.

Is "Roid Rage" a Lot of Bunk?

ABC News examines this question in this video.

Vitaminshoppe.com Review

I want to give a quick review of the vitaminshoppe.com.  This is one of the websites that advertises here (through my shopzilla links).  I ordered some Optimum Whey Protein.  I noticed shipping was free on orders over 100$, so I added a couple of bottles of Yohimbine HCL.*


My experience was positive.  I chose the slower (free) shipping option, but it still made it to me within a week (my May 3rd order arrived today).

As always, I encourage you to shop around and find the best deal--the shopzilla/bizrate links here on my website will do that for you.  But I wanted you to know I've personally used at least one of the shops that advertises here at StrongandFit.net.


*See my article entitled Yohimbine HCL and Subborn Fat.

The Biggest Loser: Where are They Now?

Yahoo just posted a slideshow of the Biggest Loser contestants--their lives after the contest.

Tom Platz Squatting 500+ lb, 23 Repetitions

Tom Platz has always been know for his massive leg development. This video is just awesome: over 500 pounds for 23 repetitions!

Platz did this during a strength exhibition in Germany (1993). It was a "Squat-Off" between Platz and Fred Hatfield (aka Dr. Squat). Hatfield squatted a heavier one-rep max (he successfully squatted 855 lb). They later stripped the bar down to 500+ and went for reps.

FDA: Don't Use Hydroxycut

Hydroxycut Recall

Looks like Hydroxycut has been connected with liver problems, resulting in an FDA warning and a voluntary recall of some products. 

Quoted from the FDA's website:

The U.S. Food and Drug Administration is warning consumers to immediately stop using Hydroxycut products by Iovate Health Sciences Inc., of Oakville, Ontario and distributed by Iovate Health Sciences USA Inc. of Blasdell, N.Y. Some Hydroxycut products are associated with a number of serious liver injuries. Iovate has agreed to recall Hydroxycut products from the market.

The FDA has received 23 reports of serious health problems ranging from jaundice and elevated liver enzymes, an indicator of potential liver injury, to liver damage requiring liver transplant. One death due to liver failure has been reported to the FDA. Other health problems reported include seizures; cardiovascular disorders; and rhabdomyolysis, a type of muscle damage that can lead to other serious health problems such as kidney failure.

Liver injury, although rare, was reported by patients at the doses of Hydroxycut recommended on the bottle. Symptoms of liver injury include jaundice (yellowing of the skin or whites of the eyes) and brown urine. Other symptoms include nausea, vomiting, light-colored stools, excessive fatigue, weakness, stomach or abdominal pain, itching, and loss of appetite.

“The FDA urges consumers to discontinue use of Hydroxycut products in order to avoid any undue risk. Adverse events are rare, but exist. Consumers should consult a physician or other health care professional if they are experiencing symptoms possibly associated with these products,” said Linda Katz, M.D., interim chief medical officer of the FDA’s Center for Food Safety and Applied Nutrition.

Hydroxycut products are dietary supplements that are marketed for weight-loss, as fat burners, as energy-enhancers, as low carb diet aids, and for water loss under the Iovate and MuscleTech brand names.  The list of products being recalled by Iovate currently includes:

Hydroxycut Regular Rapid Release Caplets
Hydroxycut Caffeine-Free Rapid Release Caplets
Hydroxycut Hardcore Liquid Caplets
Hydroxycut Max Liquid Caplets
Hydroxycut Regular Drink Packets
Hydroxycut Caffeine-Free Drink Packets
Hydroxycut Hardcore Drink Packets (Ignition Stix)
Hydroxycut Max Drink Packets
Hydroxycut Liquid Shots
Hydroxycut Hardcore RTDs (Ready-to-Drink)
Hydroxycut Max Aqua Shed
Hydroxycut 24
Hydroxycut Carb Control
Hydroxycut Natural

Although the FDA has not received reports of serious liver-related adverse reactions for all Hydroxycut products, Iovate has agreed to recall all the products listed above. Hydroxycut Cleanse and Hoodia products are not affected by the recall. Consumers who have any of the products involved in the recall are advised to stop using them and to return them to the place of purchase. The agency has not yet determined which ingredients, dosages, or other health-related factors may be associated with risks related to these Hydroxycut products. The products contain a variety of ingredients and herbal extracts.

Original article located here:  http://www.fda.gov/bbs/topics/NEWS/2009/NEW02006.html

My Comments:

I have never been impressed with hydroxycut--seems like a worthless combination of caffeine, diuretics, etc.  Now there's even more reason not to waste your money.

Related Article:

Do Diet Pills Really Work?