Tag Archives: sports

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)

 

 

3-more-protein-1

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.

30dayimage

 

Another quick grab and go Protein Option:

eggwhites

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  

 

INSTRUCTIONS

  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

 

REFERENCES:

http://www.drpaulsprotocol.com/index.php/who-is-dr-paul

http://www.isagenixhealth.net/protein-pacing-works-fat-loss/

http://www.isagenixhealth.net/isagenix-improves-body-composition-weight-loss-long-term-weight-maintenance/

http://www.mdpi.com/2072-6643/8/8/476/htm

 

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Nutrient timing for Sports Nutrition

Nutrient Timing Chart
Amped PERFORMANCE PRODUCTS

ampedlineproductsnitro
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.

WHAT IS THE INFORMED-SPORT CERTIFICATION?
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.
WHAT SUBSTANCES DOES INFORMED-SPORT SCREEN FOR?
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.

informedsportcert

New Awareness brings about a Delicious Discovery

Greetings fitness professionals, foodies, friends, family, and clients! It’s been awhile since I’ve posted and I plan on keeping this post short and sweet.

Balancing my work life consisting of 5 jobs, healthy snacking on the go is way of life.I used to joke: If you are what you eat-I’m a LARA Bar! Nutty and sweet! 🙂 Until the sugar content came into my focus-28g per bar?!

This inspired my recent new mission for finding a snack bar that is low in sugar, high in protein and healthy fats, NON-gmo & moderate calories- I found this savory bar! And only costing $1.85 each!

Gluten-free, 10g Fat, 17g Carbs, 6g Protein, 6g of Fiber and only 3 g sugar! Total calories 170

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In the Mediterranean their culture is not about restriction. It’s about enjoying all things in moderation. Foods such as whole grains, fresh fruits, leafy greens grow in their fertile lands and they combine these nutrient-dense foods to create delicious balanced meals.

Black olives are rich with Vitamin A and Calcium and Monounsaturated fats which are recommended for consumption in moderation to help reduce risk of heart disease, heart attack, and stroke.

Walnuts are rich in vitamins A, K, Folate, abundant in mono & polyunsaturated fats and a great source of minerals calcium, magnesium, phosphorus, potassium, zinc, copper, and manganese.

This bar is crispy, satisfying and best of all SAVORY! Packed with nutrition and not a ton of sugar. Spread the word bird, these are incredible!

Check out their website for more product information and where to purchase yours!

http://mediterranutrition.com/

The Importance of Pre and Post Workout Nutrition

“We build muscles in the kitchen, we tear muscles in the gym.”

“Changing your body composition comes down to 80% nutrition and 20% exercise”

“You eat far more often than you’ll ever exercise.”

All great quotes to live by. If you’re one of my clients-you’ve heard these quite a few times.

Nutrient timing is a concept focusing on the importance of what you eat before and after your exercise routine. This is a great opportunity to exercise your will power. Fine tuning these choices can drastically decrease the time frame in which you see results from your hard work. Within the last year I’ve been incorporating the AMPED Line into my lifestyle. This amazing system makes sports nutrition easy and has been a significant game charger in my performance and body composition.

PRE-WORKOUT NUTRITION:

Ideal pre-work meal is mostly carbohydrate based.

Carbohydrate Sources and Timing: 1 hour (or more) before exercise:

Complex, low glycemic carbs (high in fiber) help ensure blood sugar balance.  Serving size should be about 30 g  Examples: 1/2 c oatmeal or quinoa, 1 rice cake, vegetables like sweet potato and squash can be good options.

20 minutes to 1 hour before exercise:

Simple carbohydrates such as those from fruit like dates, raisins or half of a banana, or a coconut water can give you quick energy. Easily digested sources of fat, such as coconut oil (a source of medium chain triglycerides (MCTs)) or chia seeds can be consumed less than an hour pre-workout, or even during a workout. These fats are easily converted into useable energy, fueling your workout rather than being stored as fat.

 Meal Ideas

  • Stir fry 1 c spinach for 1 min in avocado oil, add 1/2 c cooked quinoa; crack egg & cover for 1 minute. Scramble and enjoy.
  • 1/2 c oatmeal, 1/4 c dried fruit, 2 tsp chia seeds
  • 1/2 c sweet potato, 1/2 c sautéed spinach, 1 egg

 

POST WORKOUT NUTRITION

HYDRATION: The first nutritional priority after exercise is to replace any fluid lost during exercise. Consume 16-24 oz. of water post workout.

Benefit of protein shakes/post workout liquid meals:
Liquid form of nutrition that contains rapidly digesting carbohydrates (e.g., maltodextrin, dextrose, glucose, etc) and proteins can accelerate recovery by utilizing insulin for nutrient transport into cells, can result in rapid digestion and absorption. Also, these products are often better tolerated during and after workouts. Whole food meals aren’t always practical for a few reasons. Some find they aren’t hungry immediately after exercise, and the process of digestion may take 1-3 hours before its absorbed into blood stream and your body needs replenishing within the hour.

Protein and Carbohydrates:

Research shows that combining protein with carbohydrate within thirty minutes of exercise nearly doubles the insulin response, which results in more stored glycogen.   This is essential to building adequate glycogen stores for continued endurance training.  Endurance exercise is defined as repetitive prolonged exercise of submaximal intensity greater than 45 minutes.

Protein Data indicates a minimum of 18-20 g of protein after a workout to maximally stimulate muscle protein synthesis. This number will vary depending on lean body mass and your goals. Eating more protein than that, however, has a negative impact because it slows re-hydration and glycogen replenishment.

I highly recommend mixing the AMPED line Hydrate.  with 1 scoop IsaPro.Dairy Free option ) These two products cover all your nutritional needs and tastes incredible! Proper sports nutrition is the key to success in reaching your goals.  You’ll feel better during and after your workouts.

Sources:

http://www.ncbi.nlm.nih.gov/pubmed/12235033?dopt=Abstract

http://www.ncbi.nlm.nih.gov/pubmed/1601794?dopt=Abstract

http://www.cdc.gov/obesity/data/trends.HTML