As Ryan Irwin explains in the video below, carbohydrates after workouts are critical for glycogen replenishment (which refuels you for your next training session).  This not only helps with performance, but also enhances recovery.  In addition to carbs, a high-quality protein should be used post workout as well, which is better utilized when combined with a carb.

If one is concerned about fat loss, then cutting down carbs at other times of the day is appropriate, but as is shown when we work with our many clients in meal planning/nutrition coaching, this varies greatly per the individual.

Make sure after your next workout, get a fast absorbing high quality carbohydrate (we recommend 1st Phorm Ignition or Primaforce Carb Slam) and a good protein source (like whey).

For these and other great carbohydrate and other supplement options, come visit either Nutri-Sport location to help get you by in a pinch next time!

For information on personal training or coaching, email: ryan@nutrisportFPT.com

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Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141

Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225

Before bed dessert

Before bed you want something that is slow digesting.  Casein protein is the slowest digesting protein you can have.  I further slow this down by adding good fats and fiber.  Also, no one wants to be up at night going to the bathroom so I minimize fluid and make it thick.  Ready, here we go:

• Casein protein (I weigh out 33 grams and use Optimum Casein, usually chocolate or vanilla)
  

  Optimum 100% Casein

• 1 Tbsp of psyllium husk powder (I use NOW Foods unflavored and mix into casein)
• 14 chopped almonds (you can also use 1 Tbsp of PB here or 1/2 Tbsp of MCT or Macadamia oil)
• 1/2 cup of liquid egg whites (this adds 12 grams of protein and slows digestion more, improves protein quality plus adds a better creamy texture)
• a swig of flavoring (my fav is sugar free Torani caramel)

Stir together in a bowl (will be thick).  Place in freezer for about 5 min to chill.  Enjoy with a spoon!

Post workout Cereal Mix

After you workout you want something that gives your body what it needs to recover but is also easily digestible.  I love cereal plus I workout in the morning, so for me a cereal mixture has been awesome.

• 1 cup of puffed brown rice (this is 15 grams of carbs and is the “cereal”, great filler and adds a nice crunch.  Cracked red wheat is another good grain
• 1 scoop of Carb Slam (waxy maize).  This is 30 grams, is unflavored and depending on my carb intake this can be anywhere from 1-3 scoops.
• 1.5 scoops of Scivation whey (when dieting I use 1 scoop of whey and 1/2 scoop of casein for slower digestion)  I like choc, but have been know to switch it up.

Scivation Whey

• 1 Tbsp dextrose (for fast carb source and insulin spike plus sweeten it up a bit)
• Creatine (increases strength/size)
• Beta Alanine (reduce fatigue)
• L-Carnitine (assist with muscle growth)

I put all of these dry ingredients in a tupperware along with a plastic spoon and put in my gym bag.  After my workout, I run some water in it, mix it thick with my spoon and take my capsules (ALA/Vit C & E/B Complex) with my Xtend that’s left over from my session.

Try these out and let me know if you come up with any new combinations!

Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141

Nutri-Sport East
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515.266.2225

In a recent study published by the Journal of the International Society of Sports Nutrition (JISSN), they put to the test yet again the power of protein.  In this study, the researchers compared taking 30 grams of whey protein isolate post workout, along with breakfast, lunch, afternoon and evening meals.  The control group took in 30 grams of carbs (equivalent to a piece of fruit) at the same intervals.

The results showed an increase not only in strength but also an increase in the recovery (see complete study here).  This research shows yet again the importance of having protein (specifically whey) in your diet and eating frequently throughout the day (making sure high quality protein is in each meal).

For more information or to try some of our different whey proteins, stop by Nutri-Sport for all your high quality protein needs!

Scivation Whey protein

For more information on getting the best results from your supplementation, come speak with any of our sports nutrition consultants at either our Pleasant Hill or Clive locations:

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

In a recent study published by the Journal of the International Society of Sports Nutrition (JISSN), they put to the test yet again the power of protein.  In this study, the researchers compared taking 30 grams of whey protein isolate post workout, along with breakfast, lunch, afternoon and evening meals.  The control group took in 30 grams of carbs (equivalent to a piece of fruit) at the same intervals.

The results showed an increase not only in strength but also an increase in the recovery (see complete study here).  This research shows yet again the importance of having protein (specifically whey) in your diet and eating frequently throughout the day (making sure high quality protein is in each meal).

For more information or to try some of our different whey proteins, stop by Nutri-Sport for all your high quality protein needs!

High quality whey protein is important

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

Des Moines and Central Iowa’s experts on supplements, training and sports nutrition

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

One aspect of nutrition that many individuals overlook is during their training.  It is critical to fuel the body throughout the day, especially what we call the four most important meals of the day (before/after training, breakfast and before bed).  However, by ingesting specific key nutrients during your workouts, you can accelerate your recovery and progress big time!

A recent study published in the Journal of International Society of Sports Nutrition once again proves this.  While pre and post workout nutrition is critical, one’s digestive system still needs to break down the foods before it can absorb the nutrients.  Even a shake (which we recommend due to it’s quick absorption) takes time, so one should allow at least 30 min before workouts to allow for this process.  During training, you don’t want to have solid food in your stomach as it could not only make you sick, but also makes your body pull blood and energy from your muscles while you want them to perform.

We recommend sipping on a mixture of simple carbohydrates and Branch Chain Amino Acids (BCAAs) during training.  This minimizes digestion, which gets the nutrients into your bloodstream and delivered to your muscles quickly, to begin the recovery process.  Performance will be enhanced as well (especially if one is not taking full advantage of pre workout meals).  As the research in this study shows, supplementing with this combo improves performance greatly over just drinking water.  For recommend 2 Tbsp of dextrose (20 grams of carbs) and 2-4 scoops of Scivation Xtend, depending on your weight and intensity of the workout.  Of course a sound post workout shake with the proper ratio of protein and carbs should be taken within 30 minutes to optimize growth and recovery.

Xtend from Scivation

Ryan Irwin, BS, CPT,
Certified Sports Nutrition Specialist

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

I have competed at this event the past three years (last year taking third) and being in the judges seat verses onstage was tough, but very motivating!  It got me to re-ignite myself with my training.  It got me thinking too, ‘is there every really an offseason’?

I truly believe you need to listen to your body.  If you don’t give it a break now and again, you will go into “overtraining” and actually limit your progress.  However, cycling your training (and supplements) is key to avoid this stagnation.

No matter what your sport, bodybuilding, triathalon, wrestling, there should be a “de-training” period where you focus on some other aspect that is either an active recovery or a type of cross-training that isn’t going to take you a step backwards.  For example, here is a great article about triathletes increasing their weight training in the off season.

Work hard, but work smart and don’t give yourself an excuse to get lazy.