Nutrisport FPT » Ryan Irwin

Creatine monoydrate supplementation safe for athletes

Ryan Irwin — Mon, 30 Aug 2010 10:39:46 +0000

Recently there were some student athletes in Oregon due to rhabdomyolysis (i.e., a rapid breakdown of skeletal muscle due to injury that typically presents with marked elevations in the enzyme creatine kinase [CK] in the blood). It is well known that excessive exercise in hot and humid environments can promote dehydration, muscle breakdown, and result in marked elevations in muscle CK levels. In severe instances, this may lead to exertional rhabdomyolysis particularly in athletes who have been engaged in intense exercise in hot and humid environments for several days and who become chronically dehydrated. The athletes were not allowed to drink during workouts and the temperatures got as high as 115-120 degrees F.

Of course, the media was quick to jump on the finger-pointing wagon and say that investigators are looking into whether creatine was linked to the incident eve though the athletes stated they were not using this supplement. In addition, creatine is very safe and has not been scientifically indicated to cause dehydration, cramping or other muscle injuries.

Below is a positional statement from the International Society of Sports Nutrition complete article published in the JISSN here:
1. Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.

2. Creatine monohydrate supplementation is not only safe, but possibly beneficial in regard to preventing injury and/or management of select medical conditions when taken within recommended guidelines.

3. There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.

4. If proper precautions and supervision are provided, supplementation in young athletes is acceptable and may provide a nutritional alternative to potentially dangerous anabolic drugs.

5. At present, creatine monohydrate is the most extensively studied and clinically effective form of creatine for use in nutritional supplements in terms of muscle uptake and ability to increase high-intensity exercise capacity.

6. Creatine monohydrate has been reported to have a number of potentially beneficial uses in several clinical populations, and further research is warranted in these areas.

Again, as always, we look to science and published studies for results verses “gym lore” and clever marketing schemes. Creatine has been extensively studied since the early 1990s and no negative health side effects have been reported. Exercising in extreme heat without fluid? Now that’s a different story.

-Ryan Irwin

Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141

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Nutri-Sport training tip: Recovery or “deloading”

Ryan Irwin — Tue, 24 Aug 2010 11:42:27 +0000

Getting one’s self into top physical conditioning, whether it’s onstage in a physique competition such as bodybuilding or figure, completing a triathlon or lifting a small house in a powerlifting meet, you train for weeks and months to get yourself into peak form to be at your absolute best you can be for that event.

Video of Ryan Irwin deadlifting at the recent Iowa State Fair powerlifting meet

You rocked the event, do the victory dance and enjoy the moment, now what???

While it’s usually no surprise the amount of work required to get there and the dedication needed, one should (needs to) plan and consider the recover or “deload” period after such an event. To progress, taper and peak then just drop back the intensity or diet overnight is a mistake.

Take a physique (bodybuilding or figure) competition for example. Besides the rigorous lifting and cardio sessions that take place, these athletes are on a very restricted diets for weeks at a time. After they enjoy a post contest victory meal, it is crucial to get back on their meal plan and do what I term “reverse dieting” to get their body back to normal. When I work with clients, I warn them that this is the hardest part of the program, as only your will power (verses getting onstage) keeps you focused. However by doing so, your metabolism speeds up and you stay leaner in the process. A much better health scenario, plus makes getting ready for the next contest that much easier!

Likewise for training. While 2-3 days off isn’t a bad idea, taking an extended time off of training is also a mistake. After pushing yourself physically extremely hard then just becoming a couch potato, you can quickly lose progress and motivation. Get back to training, but only go at 50% to allow the body to heal and recover. This keeps your metabolism running high, helps the body heal by pumping blood into the muscles and joints, plus keeps you in good habits.

So next time you peak for a competition, start planning your recovery phase for after the event. Your body will thank you for it and you will be that much ahead of the game for the next one!

For more information on how we can help you not only peak for your event but also plan an appropriate recovery plan, contact us today!

Ryan Irwin
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141

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Reverse diet -harder than the regular thing?

Ryan Irwin — Sat, 14 Aug 2010 21:04:38 +0000

It’s been just over one month since my last bodybuilding contest. Since that time I have been following what I like to call a “reverse diet”. After restricting nutrients and increasing cardio progressively for 15 weeks to achieve a bodyfat of 3.9%, one cannot quickly shift gears and go on a normal “full feed” overnight. This would lead to a very quick and efficient accumulation of bodyfat, which not only is undesirable, but will make getting ready for the next physique competition that much more difficult.

My goal is to compete in the IFPA Yorton Cup in November of 2011. This is one of the top professional natural bodybuilding contests in the world and I will need to bring my best package to date. In order to accomplish this, I am focusing on progressively increasing my muscle mass while controlling my bodyfat. This is where the reverse diet comes into play. I continue to follow a structured eating plan, however each week I slowly increase my intake to allow for my metabolism to increase, but still foster muscle and strength gains. For me, a 1/2 pound gain each week is the goal. While this sounds great, both myself and my clients will testify that this is more difficult than the actual precontest diet. The reason is simply that you only have a long-term goal to aim for and your self-discipline to keep from eating all the foods you shouldn’t (or overeating the good ones too).

So far my progress is going great. My bodyfat as of yesterday is 5.8% and I have gained 3.5lbs over my contest weight. Strength has continued to climb and I, along with the rest of Team Nutri-Sport, will be lifting at the Iowa State Fair Powerlifting meet next Sat. If you are interested in watching, it’s at the ABC/Budweiser stage on the 21st from 10-3.

I will continue to update with my progress as I continue my journey back to the pro natural bodybuilding stage. If you are interested in getting into the best possible condition (either just to get into shape or get onto stage) we can not only help get you there but also the critical adjustment period afterward to get to a maintainable condition.

Below is a video of guest posing at the NANBF ProBody Championships in July.

Keep training hard!

Ryan

Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
www.nutrisportfpt.com

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Nutri-Sport & Full Potential Training Video Tip: Isolation lateral raises

Ryan Irwin — Tue, 03 Aug 2010 20:39:59 +0000

Shoulders are an important muscle group. Being the most unstable joint in the body, having strong and stable shoulders are critical for not only sport performance but also for just general health and longevity.

In this video, David demonstrates a great exercise that shows a variation of the common lateral raise. If you go to any gym, often times you will see some very ugly form and the people are working everything BUT there shoulders.

Give this variation a try on your next shoulder workout. For more information on personal training, classes, supplements, training and nutrition tips, visit our website or swing into Nutri-Sport to talk to one of the experts there.

Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com

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Nutri-Sport Monthly Newsletter & Monday Madness reminder

Ryan Irwin — Wed, 28 Jul 2010 01:12:25 +0000

The Nutri-Sport Full Potential Journal

IN THIS ISSUE

Supplement/workout/nutrition tips

Training programs

Client results

QUICK LINKS

www.nutrisportfpt.com

JOIN OUR LIST

Issue: #7

July/2010

“Results speak louder than actions or words,” can we agree on that? This is the slogan on the back of our newest shirt and we think this is right on! Check out the latest design, comes in either black T-shirts or black string tank tops:

Nutri-Sport tshirt logo

Our next 9-week round of Bodysculpting starts up on Monday on August 9th. Check out the new video that goes through what our unique program is all about:

Bodysculpting video
Space is limited, inquire today!

Next Monday, August 2nd is our Monthly Monday Madness, where you save 15% off our already great low 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 products, breaking news and tips below (plus even a coupon) so read and feel free to pass on!

Thank you again 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!

Nutri-Sport & Full Potential Training
9992 Swanson Blvd in Clive

www.nutrisportFPT.com

Workout/nutrition tips

New sports nutrition products

NMDA:

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).

Immunity Formula:
Not that this is cold/flu season, but boosting your immune system is never a bad idea. Especially if you are putting additional stress on your body (like doing RABRAI or training for a competition). This formula has a blend of different vitamins, minerals and herbal components that help give our body what it needs to stay healthy.

OxyELITE Pro
Here is the latest fat loss agent from USP labs. We have received good feedback from our customers who have tried it and USP is a good company. Here is more information if you want to give this product a try on your next leaning out cycle.

Low sugar Trioplex cookies
Trioplex has made an incredible line of bars, cookies and brownies. Chef Jay has done it again, this time in creating a low sugar cookie!! The new protein cookie only has 3 grams of sugar in a chocolate chip cookie, but hasn’t sacrificed the taste in the process. With 15 grams of protein, this is a great snack at anytime of the day!

Met-Rx Evolution
We’ve discussed before how critical post workout nutrition is. Here is a new product that has everything you want in a post workout formula. By supplying 30 grams of protein, 23 grams of carbs, creatine and amino acids, you get what you need to grow and get stronger without a big whopping dose of carbs to gain bodyfat. If you’re pressed for time, want to get/stay lean but optimize recovery, this is for you!

Training tip: Get a few more at the end
If you happen to be one of those individuals who train solo (or just want a bit more from your workout) this technique is for you. On your last set of a given exercise, go to failure and when you can’t complete a full repetition, go into the stretched position. From here, do 3-6 partial reps to get a little more stimulus on the muscle before you set the weights down. Contact one of our certified trainers to help you come back quicker from an injury and not lose progress.

Nutrition tip: Insulin/blood sugar control
The primary goal of losing bodyfat is to create a calorie deficit. However, in addition to that is to control your blood sugar and insulin levels. Insulin is your “storage” hormone. By increasing your blood sugar and raising insulin, you get out of fat burning mode at the least, or start storing fat. By eating the proper foods and/or combinations, plus timing and supplementation, you can control your insulin naturally for healthy and consistent fat loss. For more information or a customized meal plan/coaching, contact Ryan, a certified sports nutrition specialist to set up an appointment.

Supplement tip: Check your foundation
Often times individuals get too wrapped up with what’s the newest, latest/greatest or what the other person in the gym is using. However they skip the critical beginning and look at their foundation. Anyone, no matter what their goals are, should have the fundamentals in place. This consists of protein (either fast/slow/timed release depending on goals), multi-vitamin (appropriate to their age/goals) and essential fatty acids (omegas). From there, one can branch off and get specific. Come in and one of our experts can help you design a supplement program that meets your needs and fits your budget.

Recipe: Casein Pudding pops
This is an AMAZING recipe and perfect for summer!! If you like Jell-o pudding pops, you gotta try this!!! Slow digesting too, great for before bed or to curb your appetite (or sweet tooth) during the day.

Take 1 scoop of casein and a 1/2 scoop of whey (we recommend chocolate). Mix in a bowl and add enough water to make a little thinner than pudding (so it’s pourable). Pour the protein into pudding pop molds, add a handle, and freeze overnight. Once they are frozen, simply run under hot water to get them out of molds, and enjoy!!!

Want more tips? Subscribe to our blog to get supplement, training and nutrition tips:

Blog entry: New study shows results for natural test booster

Blog entry: Full Potential Training tip: Static pull ups

Blog entry: Full Potential Training tip: Lying cable curls

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

Personal Training/Nutrition/Coaching Clients

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!)

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. 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) starts Monday, August 9th**

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, David 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!

Jen: In 8 weeks, she has lost over 14lbs and lost 4 inches in her waist and hips.

Joe: In his first month of nutrition coaching, he has dropped 3.7% bodyfat, which equals a 4lb muscle gain and a 8.2lb fat loss. His waist went down 2.25 inches, while his chest didn’t lose size and he gained in his arms.

Budha: With one-on-one personal training, he has lost over 75lbs in 6 months and totally has changed his lifestyle.

Luke: Training in our studio, Luke is down 22lbs in 4.5 months even with dealing with a knee injury.

Heather: In her first month of nutrition coaching and personal training, she has lost almost 12lbs!

Randy: Since January, Randy has been working with Nutri-Sport with his nutrition and training program. In that time he has gained 16.4lbs, dropped his bodyfat from 11.1% to 9.2%. He has gained almost 1.5″ in his chest and gained 1 5/8 in each thigh (which is his priority).

Jessica: Hired us to help her get ready for her first figure competition. She not only hit an all time best condition, but won her class and the overall in both contests!

Points and dates:

Monday Madness this coming Monday (August 2nd)!! 15% off regular shelf prices!!

August 21st Iowa State Fair Bench press/Deadlift contest

August 28th NANBF/IFPA Bluffs Classic & Pro Masters Cup Bodybuilding/Figure contest

October 16th NANBF Best of the Midwest Physique & Strength Championships

October 23rd NASA Iowa Regional Powerlifting meet

Sincerely,

Nutri-Sport&
Full Potential Training

Check out our website (www.nutrisportFPT.com) and look at the recent posts for videos, supplement and training tips!

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Nutri-Sport training tip: static pull ups

Ryan Irwin — Wed, 21 Jul 2010 10:26:53 +0000

Often times, people overlook the benefits and importance of body weight exercises. The ability to move one’s body in a variety of different angles and positions not only is great for sporting activities, but also just for everyday function. In this video, David demonstrates a great variation to pull ups, an exercise that stimulates the back and arms extremely well, but is also difficult for most to do.

If you are interested in learning more ways to shake up your routine or are looking for someone to push you past your current levels, come speak with one of our trainers who can work with you to make sure you are getting the results you desire.

Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141

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Supplement research results: D-Aspartic Acid increases testosterone naturally

Ryan Irwin — Wed, 07 Jul 2010 10:52:06 +0000

Testosterone is the male sex hormone that is well know to be a primary driver for muscle growth. In the pursuit of increasing muscle mass and strength, finding safe and effective ways to boost these levels is usually a priority in men.

Recently, in a scientific study published in the journal of Reproductive Biology and endocrinology, there has been an amino acid that has been shown to naturally increase testosterone and luteinizing hormone (LH) levels in the body. D-Aspartic Acid was shown to increase testosterone by 40% and LH by 25% in males. This was done on healthy males aged 26-37 and are significant increases. (see study here).

Come in to Nutri-Sport for this new product and other supplements for scientifically proven ways to get the most out of your training.

“Results speak louder than actions and words!”

IFPA Natural Pro Bodybuilder Ryan Irwin

Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141

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Nutri-Sport training tip: lying cable bicep curls

Ryan Irwin — Wed, 23 Jun 2010 19:16:10 +0000

What is the first exercise that most people learn to do for weight lifting? Probably some sort of curl (followed shortly by the bench press). While all muscles of the body need to be given attention, this visible bodypart seems to get a bit more than it probably should.

That being said, in this video, David demonstrates a great variation of the bicep curl. When working the biceps, there can be excessive strain placed on the lower back and if one has difficulty with that, the lying cable curl can be a great alternative. Besides reducing lower back stress, it also allows constant tension from the cable.

Give this a try on your next bicep workout.

Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141

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Bodysculpting results and testimonial

Ryan Irwin — Fri, 11 Jun 2010 19:21:42 +0000

They say that pictures say a thousand words, well, one of our recent participants not only has some impressive pictures show her results from the 9-week Bodysculpting program, but also tells a great story!

Deanna just finished up her first 9 week Bodysculpting session at our Mon/Wed/Fri/Sat 6 AM time. She did amazingly and nailed it on all fronts, attendance, nutrition and workouts. In 9 weeks, Deanna lost over 15 inches around her waist/hips and lost over 7 inches in her arms/thighs. Her bodyfat went down 9.7% and she lost over 33 pounds according to the scale!

Below are the before and after pictures, but read her story in her own words below that.

As a mother of 2 children (5 &3 yrs old) I had constantly struggled with my weight and appearance for years. When I joined Nutri-Sport’s 9 week Bodysculpting challenge I was at a point of desperation. Due to our family’s financial situation I knew I could only afford to take this class once throughout the year and from the get go I decided to make the most of my time there. I viewed this as an opportunity to invest in myself and my health.

At the start of the program I felt a bit out of place. Most of the people in my class had better conditioning and overall they were in better shape than I was. As I disciplined myself, the constant support and drive of the trainers within the program helped me realize just how much I could accomplish. As my body got better and the results became more apparent I pushed myself harder than I have ever done before, The staff helped answer any and all questions I could possibly think of asking (and trust me they were a lot!). Anything from what to eat, when to eat it, what supplements would help me achieve my goals faster, and how to maintain an overall sense of balance within the program. Maintaining discipline in my eating habits was crucial to my results. The trainers also helped me understand how to continue getting results even though I no longer was able to continue the challenge with them.

I won’t lie and say that it was an easy adjustment to make for myself. Most, if not all of my habits changed as I accepted the challenge. Anywhere from my eating habits, my discipline as a person, and even my sleeping habits. The trainers not only work with you in accomplishing your goals, but they also believe in you which makes them even more amicable and trustworthy. You do feel challenged by the workouts, you certainly feel challenged by the trainers (whose constant push is necessary, at least on my case), you also feel challenged by the people within your class in a way that it is a healthy competition to give your best every time you are there. But most importantly it is a challenge to yourself. To know that the more you apply yourself, and the more you discipline yourself the better results you get. To challenge yourself to change your habits and put yourself to the test and not only know but also see the results of your work and their guidance it is the most rewarding experience I can honestly say I have ever had!

For more information on our programs, both for workouts, nutrition and supplementation, swing in and speak with one of our consultants today! Next Bodysculpting program starts up soon!

Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
www.nutrisportfpt.com

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Research finds popular diets fail to address proper nutrition

Ryan Irwin — Fri, 11 Jun 2010 11:17:04 +0000

With the American population as a whole fighting obesity, plus with the popularity of reality TV shows like “The Biggest Loser”, main stream diet programs such as the Atkins and South Beach diet are commonly heard.

While there is no question that people have found success with these, there are some issues with such plans. A recent study in the Journal of Intl Sports Nutrition discovered that these plans are deficient in micronutrients, which can lead to dangerous and debilitating diseases. Read study here.

In addition to this, we feel that often these diets tend to be done in an aggressive manner, creating the “crash” diet scenario, which then leads often into a “yo-yo” pattern, as the individual has not learned healthy lifestyle habits but rather a temporary or quick fix (see client testimonial here).

With our nutrition coaching and meal plans, we work with our clients to make these lifestyle habits and eat healthy. This is for long-term results, plus proper health and nourishment. We spend a great deal of time digging into each individual to make a plan that is effective, yet fits into their lifestyle. The plans also are food-based, with only the “foundational” supplements such as a multi-vitamin, essential fatty acids like fish oil and a good quality protein highly recommended.

If you or someone you know is looking to make a permanent change in their appearance and lifestyle, contact us so we can set up an appointment to chat and start the individualized coaching for permanent and healthy results!

Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
www.nutrisportfpt.com

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