Tag Archives: performance

Why you should be Protein Pacing

What is Protein-pacing? 

“Protein pacing,” Dr. Arciero defines, “is the scientifically proven combination of eating healthy, lean, protein foods at the right time of day to maximize health and performance.”

As a professor of health and exercise sciences and director of the Human Nutrition and Metabolism laboratory at Skidmore College, Dr. Arciero has been a key figure in research on protein pacing. He was also the lead researcher in a series of recent studies, including those that involved Isagenix products, investigating protein pacing for losing weight, cardiovascular health, and athletic performance. (See references below)




The science behind it:

By consuming protein throughout the day, you can maximize muscle maintenance during weight loss and muscle building when combined with exercise. Even more intriguing to those seeking fat loss, recent research suggests that protein pacing could increase your basal metabolic rate and improves body composition regardless of dieting.

Science translation: You can build muscle and burn fat without severely restricting calories.

“When subjects ate a diet higher in protein, specifically from whey protein, and paced their protein intake, they lost more body weight, more body fat, more abdominal fat, and they maintained their lean body mass. Importantly, these beneficial improvements were achieved even though total calories consumed were identical to a normal eating pattern,” Dr. Arciero explained.

Protein intake alone can stimulate a greater thermogenic response (increasing metabolism) compared to carbohydrate and fat, meaning it requires more energy to process. Protein can also increase satiation (sensation of fullness)

So how do you “Protein-pace?” 

Introducing the simple six meal plan ! simple6mealplan

Eat every 2-4 hours be sure there is protein with every meal and/or snack!

Start with 20-24 g Protein per meal and 10-15 g of Protein per snack. (Macro-nutrient number goals will vary depending on several factors age, gender, activity level and specific goals-some may need more.)


Here is a photo of a traditional Isagenix 30 day system. We weave in IsaLean Shakes and meal replacement bars for one meal and one snack each day. This provides a minimum of 48 g of Protein from just the shakes, helping obtain your macro-nutrient goals for the day. We balance out the other meals and snacks to fit a 40% carb, 30% pro, 30% fat balance.



Another quick grab and go Protein Option:


Egg White Scramble Muffins

2 Cup egg whites

1 Cup Diced vegetables 

1 clove garlic (optional)

2 T of Braggs 24 herb seasonings

1 T coconut/avocado oil

Salt and pepper to taste  



  1. Preheat oven to 350 degrees F. Spray muffin cups with cooking spray.
  2. Heat cooking oil in a skillet over medium heat; cook and stir veggies until slightly soft. Remove from heat and cool. If using squeeze spinach to remove excess moisture.
  3. Whisk egg whites and spices together- mix well. Add veggies. Pour egg mixture into the muffin cups almost to the top. Place the muffin tin on a rimmed baking sheet and pour water halfway up the sides of the muffin tin to create a water bath.
  4. Bake in the preheated oven until muffins are set in the middle, 20 to 25 minutes.


Protein rich SNACKS

Toasted Pumpkin Seeds

2/3 cup pumpkin seeds, rinsed and coated with 1 tsp curry powder and a pinch of salt, roasted at 300 degrees for 20 minutes: 8 grams protein

Edamame Poppers

The only thing more fun than how much protein you can get from a serving of edamame is getting to eat these little beans out of their bright green pods. Buy them fresh and steam, or use the pre-cooked frozen variety and briefly microwave to defrost before chowing down.

1 cup edamame pods sprinkled with sea salt: 15 grams protein

Toasted Quinoa

Try this unconventional way to enjoy the gluten-free superfood: lightly sweetened, and toasted to crunchy perfection. Pack it in a container on top of yogurt, or like we tend to do with our favorite granola, eat it by the handful!

1/3 cup quinoa mixed with ½ tbsp ground flax, 1 tbsp shredded coconut, and 1 tbsp maple syrup, toasted at 425 degrees for 10 minutes: 9.4 grams protein


Cheesy Kale chips 2 cups kale leaves coated with 1 tbsp olive oil and 2 tbsp nutritional yeast, baked at 325 degrees for 15 minutes: 9 grams protein


Roasted Chickpeas

3/4 cup chickpeas roasted for 20 to 30 minutes with 1 tablespoon each olive oil, salt, and cayenne pepper: 9 grams protein









Nutrient timing for Sports Nutrition

Nutrient Timing Chart

Suggested timing of products as per Dr. Paul Biondich (chiropractor, founder of Biondich Performance Science and creator or high performance sports nutrition programs for elite athletes, professional athletes, performance athletes and weekend warriors).


💪🏼Amped NOx: 1 ½ to 2 hours prior to you work out for maximum affect. Significantly improves blood flow in the body. INSTANTLY changes performance time on first try! Can be taken every day. For maximum benefit if you’re in a race, take it for 6 days leading to and including race day. Note: Can be taken the night before as blood nitrate levels will remain elevated for 24 hours (incredible). Do not take after brushing teeth. The product starts working with the saliva in your mouth. Swoosh around if you can before ingesting.

💪🏼Amped Power: 30 minutes prior to training. Helps to push limits, increase circulation which will bring more energy to the muscle and help to remove waste.

💪🏼Amped NITRO(New pre workout) 15 min before working out that provides energy, strength, and focus for optimal training.*

Formulated with active ingredients at levels clinically demonstrated to support the body and mind to train at a higher intensity for a longer period of time. Contains:
  • Nitrosigine®§§ and L-citrulline for increased blood flow, mental focus, and pump. *
  • Creatine and betaine for increased muscle mass, power, strength, and cell hydration.*
  • Beta-alanine, taurine, and naturally sourced caffeine for increased energy, alertness, and stamina. *

💪🏼E Shot: 10 minutes before training. In addition to Amped Power, this shot with 85 mg (low dose) of natural caffeine and plant based adaptogens will give you some added energy and help to control cortisol which is key to recovery.

💪🏼Optional: Amped Recover can be added to your Amped Power! This BCAA complex can be used prior to training to offset the use of BCAA’s that are in our muscles. If we deplete too much muscle glycogen, glucose and use our BCAA’s in our body, we can end up in the negative and that can lead to over training and poor recovery. Taken before you will set yourself for a small net loss and have a larger net gain which will lead to better recovery, building, repair, and change in performance.

💪🏼Amped Hydrate (formerly Replenish): Sip while training. The minute your glucose levels drop below a certain point, cortisol is stimulated. Drinking electrolytes helps to maintain blood sugar levels, impedes cortisol which means better recovery.

💪🏼Amped Fuel: An all-natural carbohydrate complex, of delicious tasting applesauce, helps to fuel your workout. Excellent for endurance athletes. Based on duration of work out, say over an hour and half to two hours, this can be taken right away for fuel or within the first 15 minutes. Excellent for marathon runners. Ironman Athlete and Performance coach Steve Bentley takes the product every 20 minutes when training hard. Or if needed, toward the end of a work out when you have more to do but are running out of steam.

💪🏼Amped Recover: Taken immediately post training. Due to the 2 to 1 to 1 ratio of leucine, isoleucine and valine, this product maximizes growth, repair and recovery while decreasing fatigue and soreness.
Post Work Out Shake: 15 minutes after working out. Isalean Pro (or 1 ½ scoops of Isalean with one scoop Isapro or 2 scoops Isapro for a whey only drink). Mixed with one scoop of greens to enhance alkalinity and absorb lactic acid, a scoop of Ionix to reduce cortisol and aid in recovery with your ageless essentials and Product B. Insulin is up post workout, which is the driver of nutrition to protein receptors in our body! Drink, drink, drink! You want to get all that nutrition into the body when it is totally ready to receive it and get it to the right places.

Notes: Amped Power with it’s muscle building properties can be deemed a fat loss tool as it increases lean muscle, power, performance and health. Muscle is the engine that burns fat

Products were created by a team of approximately 45 scientists and PHDs. They are safe, all natural, no-compromise products with proven efficacy for dosing.

Informed-Sport is a certification program that regularly tests dietary supplements for banned substances and
confirms they’ve been manufactured under high-quality standards. Not only are the products tested, but the
manufacturing facilities are also assessed to ensure that the risk of cross-contamination is limited. For more
information, see Informed-Sport.com.
LGC tests for a wide range of banned substances on the World Anti-Doping list including anabolic agents,
stimulants, drugs of abuse, and beta-2 agonists.


Importance of Hydration in Sports Performance and Health

How much water do you consume a day? Water is the most vital nutrient to human existence. We can survive far longer without food than without water.
Sedentary women should be consuming at least 74 oz of water a day and men should be consuming 101 oz.
The body’s requirement for water varies in accordance with several factors: environment, activity level, functional losses, metabolic needs, age and other dietary factors.

Paul Chek provides a reliable calculation for meeting our body’s needs. For your minimum daily intake, one should base the calculation on one’s body weight in in kilograms, (lbs divided by 2.2) and then divide that by 0.024. This level of water intake works out at 1 liter plus 1 cup (1250ml) for each 30 kg of body weight.


  • An 80 kg person would require 3 1/3 liters per day = 80 kg divided by 0.024 = 3.3 liters per day.

Drink your way to better health- Hydration changes everything!

  • Protects organs and tissues
  • Lubricates joints
  • Regulates body temperature
  • Carries nutrients and oxygen to cells
  • Helps dissolve vitamins and increases bio-availability
  • Reduces the burden on kidneys and liver
  • Moistens tissues of mouth, eyes and nose
  • Helps prevent constipation
  • Increases muscle tone
  • Reduces risk of disease-Studies have shown that an increase in daily water decreases the risk of colon cancer  up to 45%, reduces the risk of bladder cancer by 50%, and potentially reduce the risk of breast cancer. It is also believed that water may prevent kidney stones and urinary tract infection

Stay hydrated with fruits and veggies!

Cucumber, Iceberg lettuce, spinach, celery(96%), raw radish, zucchini (95%) , Watermelon, strawberries, sweet peppers, green tomato (92%) , Cauliflower, orange, raspberries, peach(87%)

Signs of Dehydration

  • Increased thirst
  • Dry mouth
  • Weakness
  • Tired or sleepy
  • Decreased urine output
  • Urine is low volume and more yellowish than normal
  • Headache
  • Dry skin-skin will “tent” when pinched
  • Dizziness

If you are thirsty, then your levels are already low. Consume small sips during physical activity to not overload the body systems. Ideally you should sip every 15 minutes.

Dehydration’s effect on Athletic Performance

  • Reduction in blood volume
  • Decreased skin blood flow
  • Decreased sweat rate
  • Decreased heat dissipation
  • Increased core temperature
  • Increased rate of muscle glycogen use

Hydration Before, During and After Exercise

Before Exercise

  • It is recommended that individuals drink about 17-22 oz. of fluid ~2 hours before exercise to promote adequate hydration and allow time for excretion of excess ingested water

During Exercise

  • Athletes should start drinking early and at regular intervals in an attempt to consume fluids at a rate sufficient to replace all the water lost through sweating (i.e. body weight loss), or consume the maximal amount that can be tolerated
  • During exercise lasting less than 1 hour, there is little evidence of physiological or physical performance differences between consuming a carbohydrate-electrolyte drink and plain water

After Exercise

  • Drink 600 ml of water for every pound of body weight lost through sweat during exercise with a natural recovery aid or suitable protein shake
  • If training for a prolonged period of time (+60 min), it is essential to have a carbohydrate intake to prevent blood glucose drops and increase glycogen stores in muscles.

Hydration in Sports Performance

Sweat losses of as little as 2% of body weight (less than 3 pounds in a 150-pound athlete) can impair performance by accelerating the onset of fatigue. This is important because some athletes can lose 5 to 8 pounds of sweat or more during practice or competition. So it’s easy for athletes to become dehydrated if they don’t drink enough to replace what is lost in sweat.

There is clear research to show that working at different intensity levels and duration will decrease blood plasma volume, but as long as you have been maintaining hydration throughout the day you will be fine to train. If you have not been drinking during the day to maintain your hydration, your body will be fighting for the use of water.

  • 15-20% decrease in 1 min bouts of exhaustive exercise
  • 7.7% decrease when training at 40% of 1 rep max
  • 13.9% decrease when training at 70% of 1 rep max
  • Sweating causes additional plasma loss
  • Reduced plasma volume will increase blood viscosity which has been linked to impeded blood flow thus limiting oxygen transport

What is Blood Plasma? Plasma is made up of water, plasma proteins, and cellular nutrients (such as electrolytes, enzymes, hormones, antibodies and waste products). Its primary role is to aid transport of the red blood cells (erythrocytes), white blood cells (leukocytes) and platelets (thrombocytes) in and around the body at rest or during exercise.

Electrolytes are minerals (calcium, chloride, magnesium, potassium, sodium ions) in your blood and other body fluids that carry an electric charge. Electrolytes  affect the amount of water in your body, the acidity of your blood (pH), your muscle function, and other important processes. The body loses electrolytes as it sweats.

SODIUM: Maintains water balance, activates thirst response, prevents water intoxication & hyponatremia, prevents cramps by enabling normal muscle contraction.  Influences performance of other minerals; enables nerve impulse transmission and maintains normal blood pressure

Potassium: Maintains water balance, stimulates metabolism of proteins & carbohydrates; helps muscles use glycogen and prevents muscle fatigue; enables normal muscle contraction.

Chloride: Maintains water balance; prevents dehydration, helps the body break down protein, absorb minerals & vitamin B12, enables normal muscle contraction, relaxation and nerve impulse transmission.

Magnesium: Participates in the conversion of ATP (adenosine triphosphate),  stimulates the metabolism of carbohydrates & fats; helps the body build proteins, decreases pain from sports-related injuries & excessive physical activity; enables normal muscle relaxation; prevents muscle cramps & spasms. Also, influences performance of other minerals; enables nerve impulse transmission; decreases vulnerability to disease; alleviates symptoms of numerous medical and psychiatric conditions

Sports Drinks are to be avoided

Do not count on sports drinks to provide you with the adequate amount of electrolytes, as most only include sodium and potassium.  Gatorade’s latest product introduction, Endurance, which claims to have five electrolytes and yet contains only a whopping 400 mg of sodium and 180 mg of potassium. What about the other electrolytes? Calcium and magnesium are mentioned; however, Endurance provides less than two percent of the Daily Value for these two critical electrolytes. A 2005 study published in General Dentistry reported that some popular sports and energy drinks destroyed tooth enamel more effectively than cola due to their high sugar content.

A balance of all electrolytes is necessary to maintain optimal hydration and endurance. Not only do you lose sodium in sweat, but you also lose other critical electrolytes like magnesium, and since most people don’t get enough magnesium, serious deficits can be occurring. The bottom line is to not count on plain water and sports drinks to meet your body’s hydration and electrolyte needs. Plain water (including bottled “mineral waters”) doesn’t contain a substantial quantity or balance of the essential electrolytes you require to stay adequately hydrated, replace electrolytes lost in sweat, and maintain optimum performance. As for sports drinks, the high-sugar content of most of these beverages often causes bloating, stomach cramps, and can impair your hard-fought training and performance at the moment when it may matter most.

  Adding electrolytes to water is a simple idea.  It provides pure electrolytes and nothing else. It powers rapid hydration and quickly replaces all lost electrolytes—not just sodium. It supports performance, stamina, and recovery, and delivers electrolytes evenly to ensure optimal hydration. And unlike sugar-loaded sports drinks, this metohd doesn’t involve calories, flavorings, sweeteners, colors or sugar, all of which hold the potential to hinder performance.  I use ConcenTrance Mineral drops in my water daily.  

Water is the most vital nutrient to human existence. Hydration is vital to any successful athlete. I hope this inspired you to tune into your daily water consumption and electrolyte balance. Cheers to H20!