One of the biggest mistakes people make in their training regimens is ignoring rest and sleep requirements. Many of our clients are competitive athletes and count on the recovery for optimal performance. To show how a lack of sleep can drastically affect sports performance, a study was conducted with a group of elite rugby players. (See study here) The study looked at how sleep deprivation affected the accuracy of a performed task, and if supplementation could help offset the negative affects of sleep deprivation.
Results showed when sleep was decreased from 7-9 hours a night to 3-5 hours a night, the accuracy of the rugby players’ throws was severely decreased. The study also tested the affect of supplementation and found that supplementing caffeine OR creatine 90 minutes before the testing resulted in no decrease in performance. The supplementation helped offset the negative affects seen from sleep deprivation.
Caffeine is a stimulant which helps sharpen mental focus, and creatine helps supply the body with immediate energy. Energy and mental focus are two things directly related to sleep, and they are usually the first two things to be decreased by a lack thereof. If you are an early exerciser and sometimes have a problem with your energy and focus levels, come into Nutri-Sport and see what we have for supplementation. Pre-workout drinks usually have a blend of caffeine, creatine, and other fatigue delaying ingredients which are optimal for people working out with decreased energy levels. Ask us about our different levels of pre-workout shakes and other ways to increase your performance in your training.
Another option is supplements that help improve your sleep cycle such as melatonin or Knockout.
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
Nutri-Sport
4400 East University, Suite B (in the Fitness World East building)
Pleasant Hill, IA 50327
515-266-2225
The 12 week training cycle for the USAPL Raw Challenge at the Arnold Sports Festival is almost here! This has been the most powerlifting focus training cycle I have ran as I usually have more bodybuilding worked in to it. Obviously there is a lot of cross benefit to both sports but doing specialized powerlifting training has been more emphasized here (as the video below demonstrates on todays leg day).
My weight is right where it needs to be. The weigh-in’s are from 7AM-8:30 AM and lifting begins at 9 AM. My goal is to eat a full breakfast and still be able to step on the scale. Right now I am 1 lb over (163.8) after breakfast so I am sitting good. By having my bodyweight in control, this is should give me an advantage.
Lifts are strong, bench is at an all time high, hit 310 for a solid, paused single a few weeks ago, and all my other lifts are going very well. Squats and deadlifts get a test next week, and today’s 370 is only 5lbs away from what I hit at my last meet in December.
Below is a video of some of my lifts from this morning. Very pleased with everything. You can follow my training blog here for more details.
One more hard week of training, then it’s all about recovering and getting mentally prepared!
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
Nutri-Sport
4400 East University, Suite B (in the Fitness World East building)
Pleasant Hill, IA 50327
515-266-2225
www.nutrisportfpt.com
Often we get inquires about losing bodyfat and weight, however the desire to do the opposite of maintaining or gaining weight comes up frequently too. General nutrition and exercise guidelines state that the average person should consume 2,000-2,500 calories a day, and should participate in four to five days of moderately intense exercise per week. Although these suggestions are good for a person who is trying to maintain a healthy lifestyle, it is not always the recommendation suitable for extreme athletes or a person who is trying to drastically change his or her appearance.
An review of literature submitted to Professionalization in Exercise Physiology Online talks about the dangers of a low calorie diet when participating in a highly active lifestyle, and how supplementation can help fight the negative effects. Highly active individuals (2-3 hours of exercise, 5 to 6 days a week) need a higher concentration of carbohydrates and protein in a diet to help with energy replenishment and recovery. Due to intense training and event preparation, the people most susceptible to a nutrient deficit are runners, cyclists, swimmers, wrestlers, dancers and triathletes.
Although the review went into detail on recommended calorie ratios for highly active individuals (See excerpt from study here), one of the main concepts discussed was supplementation and how it can prevent lean tissue burn. Most of the athletes who are susceptible to nutrient deficiency are profiled because of their intense schedules, time constraints, and a lack of appetite. The study highly encouraged the use of carbohydrate and protein enriched sports drinks and bars to help supply the body with calories throughout the day. Not only are drinks and bars convenient, they supply the body with necessary macronutrients without the heavy feeling of an actual meal.
The study also stated that one of the most effective supplements is a weight gainer powder. Products like Muscle Milk Collegiate and XXL Gainer supply the body with a huge shot of protein, carbohydrates, and healthy fats. These are not only for people who are trying to put on size. People who have a very high calorie burn and are always in a state of tissue repair can also use these shakes.
If you feel like your recovery and energy levels are lacking, stop in to Nutri-Sport and see what we have to offer for convenient meal replacement powders and bars.
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
Nutri-Sport
4400 East University, Suite B (in the Fitness World East building)
Pleasant Hill, IA 50327
515-266-2225
Since 2003 we have been Des Moines and central Iowa’s authority for sports nutrition products. Being a local and independently owned business, we have primarily relied on word-of-mouth from our loyal customers to grow.
We are pleased to announce that we are now open in Pleasant Hill! The address is 4400 East University Suite B in Pleasant Hill. The location is in the first level of the Fitness World East building, on the East side, just West of the Copper Creek Mall. We will have normal store hours, Mon-Fri 10-7 and Sat 11-5. Here is Mapquest link: Map to Nutri-Sport East in Pleasant Hill
This coming Monday, February 7th is our Monthly Monday Madness,where you save 15% off our already great low prices. A quick note about our special: we don’t gouge our customers with high price margins (as we also have personal training and nutrition coaching services as well) so we can’t do specials like buy one, get one, or 1/2 price, but our normal prices are most retailers sale prices. That being said, 15% off our prices are often like 50% off other retail prices! As always, we will be handing out samples and this is the day to stock up on whatever you need or try something new to shake up your supplement program with one of our proven stacks. Read about our new products below.
New evening Bodysculpting time announced!
Our next 9-week round of Bodysculpting starts up on February 14th. Check out this
with more details. Also announcing a new evening session on Tues/Thurs at 6:30 PM! $225 for 9 weeks, space is almost full so make sure you inquire today!
Road to the Arnold Sports Festival:
In about 1 month, Ryan will be competing in the Raw Powerlifting Challenge in an international competitiong in Columbus, OH. Ryan has been maintaining his daily training blog here. Included will be workouts, supplement info, tips and general info pertaining to training and goals.
Thank you!!
for your business and continuous referrals. Remember, we give all new referred customers 15% off and you get a $10.00 store credit as a way to say thank you! We are thrilled to be a part of your fitness lifestyle and truly enjoy fulfilling our passion of helping people reach their full potential!
Specials this month, while supplies last!!!
Large Xtend (grape only): $59.95 (normally $74.95)
Nutri-Sport & Full Potential Training
9992 Swanson Blvd in Clive (515-331-2141)
Nutri-Sport East
4400 East University, Suite B, in Pleasant Hill (515-266-2225)
Being able to increase hormone levels naturally and within safe levels without dangerous and temporary prohormones and steroids is obviously a very good thing. For males looking to naturally increase their testosterone levels without the negative side effects, look to this scientifically proven amino acid based supplement for a boost to your current stack (see research study here).
Want more tips? Subscribe to our blog to get supplement, training and nutrition tips:
These are just a small handful of tips. If you would like more or would like us to overhaul your nutrition and/or training program, contact us (515-331-2141) to set up an appointment to hit the ground running!
Full Potential Training corner
Check out this recent success story and testimonial from Deanna: Success story
Here’s a couple examples of results from our Bodysculpting program:
Also, in her first month, Deanna has lost 15lbs off the scale, lowered her bodyfat by 7%, and lost inches (including 4″ off waist!) However, she is continuing her success and is down 100lbs and still going strong!!
Since beginning, Bill has gone from 20% to 10% bodyfat, lost 8″ on his waist, and 32lbs off the scale.
We are all about comprehensive and more individual training, focusing on you and your results. It really is more like personal training than group fitness!
Bodysculpting sessions start every 9 weeks. Workouts are on M/W/F/S or on T/R/S. Class size is small so they fill fast. If you want to get in on the action, stop by soon to get your spot. Cost is $299 on the 4 days per week slots, times are 5 or 6 AM and noon. The 3 days per week is $225 and Tues/Thurs at 6:30 PM. Besides killer workouts, good nutritional habits are reinforced with a focus on education and accountability. See what makes this different than anything else around! **Next session (M/W/F/S) and (T/R/S) starts Monday, February 14th**
One-on-one personal training available as well!
Our staff of trainers are not only just certified, but also have college degrees in the field. Our many clients range from weight loss, weight gain, strength/balance, sport specific training among others. If you want to get out of a rut and train in a private setting, we can set up a program that works for your goals, schedule and budget. Times available are 5AM thru 7PM. Contact Daira, Tasha, Mike or Ryan to set up a free initial session/consultation.
In-home training!!
Perhaps you have a home gym and you want to get better (or some) use out of it, this is for you!! We will come to you and train you on your equipment (plus bring a little of ours) to make sure you get a killer workout at home. We can also help you design your home program so that you see results and stick with it.
Want an edge on your training?
Personal training (as low as $35 per session)
Nutrition/Training programs
Supplement programs
Classes/small group
Meal plan/coaching
One-on-One nutrition and training planning/coaching
If you are interested in getting into your all time best shape and reach your full potential, contact Ryan about one-on-one nutrition/training coaching today. This is for ANYONE who wants to get in better shape, not just bodybuilders! Ryan is a certified sports nutrition specialist and will create a custom meal plan based on you, your goals and lifestyle, then monitor and work with you on a weekly basis to make sure you hit your goals.
Aquamassage
This is an incredible way to get a quick, non-invasive, therapeutic massage. What looks like a tanning bed is actually a chamber that has 40 high-pressure jets that go from your feet to your neck pulsating heated water. You don’t get wet though and are fully dressed. There is a sheath between you and the water, so you just lay there, relax and enjoy! A great pick-me-up over lunch, after workouts, or as a maintenance in between intense deep tissue work. Only $1.00 per minute it is a great way to treat yourself (or someone you know). Swing in and try it out!
Client Results
Here are some of our recent clients we would like to brag up!
Cristal: With our coaching program, she has lost 5.8%, 5″ on waist and completed her first 1/2 marathon.
Randy: Has gained 32lbs of mass after undergoing nutrition/training coaching, while only increasing bodyfat 1.5%. He gained 3.2″ on his chest, almost 2″ on his arms, and almost 3″ on his thighs. We are now preparing him for his first bodybuilding contest.
Chris: With both nutrition coaching and training in our studio 2x per week, he has reduced his bodyfat by 2.7% while increasing his muscle mass by 8lbs. His waist went down 2.5″ and his chest went up 1/2″, in a 2 month time period.
Ty: In his first month of nutrition coaching and using our training program at his own gym, he dropped 2.5% bodyfat, increased arms by almost an inch, dropped 2.25″ on waist and maintained the same upper body girth.
Points and dates:
Monday Madness this coming Monday (February 7th)!! 15% off regular shelf prices!!
