Nutri-Sport Supplement research: Vitamins for optimal training
July 26, 2011 by Ryan Irwin · Leave a Comment
Vitamins are one of the most basic supplements available on the market today. Although a person can obtain all the necessary vitamins through food, many people are vitamin deficient which can lead to a number of negative side-effects.
A large supplement review conducted by a collection of exercise physiologists looked into the importance of vitamin intake to find out how it could influence training. What they found was that, especially during times of heavy training, a high vitamin intake may help athletes tolerate training to a higher level by reducing oxidative damage. Another benefit seen from a healthy vitamin intake was a stronger immune system. The study suggested a one-a-day vitamin, or a post-exercise shake that was rich in vitamins. Multi-pro whey is a great post-exercise shake that not only delivers important protein, but also has a full vitamin spectrum for a healthy immune system.
Stop in and check out all the available flavors to help keep your body in training mode.
Adam multi vitamin for men
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
Nutri-Sport Supplement research: dehydration
June 9, 2011 by Ryan Irwin · Leave a Comment
Is Dehydration Holding You Back?
Dehydration is a word that many people have heard before, but is still a very vague topic. Is dehydration serious? How do you know if you are dehydrated? Will dehydration influence your performance in workouts?
To help shed light on these common questions, a study was submitted to the U.S. National Library of Medicine about dehydration and exercise performance. Some of the negative side effects seen while dehydrated were increased body temperature, increased heart rate, and possibly increased reliance on carbohydrate as a fuel source. Although some of the goals of exercise are to increase body temperature and have an elevated heart rate, it is necessary to do it in the right manor. Not only does dehydration cause those serious side effects, it also increases the level of perceived exertion, or how hard you feel like you are working. Muscle tissue contains a large amount of water, and this study showed that even a 2% level of dehydration caused decreases in performance. Water deprived muscles are not as efficient as a hydrated muscle.
Sometimes it is not always easy to stay hydrated, even if you enjoy drinking water. Making multiple trips to the sink throughout the day can sometimes slip your mind. One suggestion we make to clients and customers is to drink a powdered supplement to make sure you are getting enough water in throughout the day. Supplements like Xtend and Cytomax are not only great performance enhancers; they also offer a great tasting option to your daily water intake. If you can regularly supplement in products like Xtend throughout the day, not only are you in constant recovery mode, but you are giving your body the water you need for optimal health. Many people use these in place of Crystal Light or Gatorade packets to flavor water. Stop in to try a sample and see what a difference a properly hydrated workout can make!
Xtend: during workout and in between meals
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
Nutri-Sport
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515-266-2225
www.nutrisportfpt.com
Nutri-Sport training research: How the Range Of Motion Relates to Muscle Recruitment
April 21, 2011 by Ryan Irwin · Leave a Comment
Form follows function and function follows form. Those words are spoken very often in the world of fitness, and a study recently submitted to the Journal of Strength and Conditioning Research shows just how true that statement is. It is very common for people to alter the form or execution of a certain exercise to fit his or her specific workout goals. One common myth in exercise is that decreasing the range of motion in certain lifts will help isolate certain muscle groups. Although it may be beneficial to modify limb placement or grip for a certain lift, decreasing the range of motion is not advised for proper safety and effectiveness.
A study was conducted to see how decreasing the range of motion in a seated shoulder press effected the deltoid and trapezius muscles. It has been stated in many health magazines that changing the range of motion at the elbow will target more deltoids than trapezius muscles. The study not only found this to be false, but it also showed that overall muscle activation decreased with the smaller range of motion.
The improper form of the exercise negatively impacted the function of the exercise. Decreasing the range of motion not only causes less muscle activation, but it could also lead to loss of flexibility and injury later on in life. Not all the material found in magazines and entertainment literature is as accurate as one may think.
For quality and credible information for your workouts, contact a trainer at Nutri-Sport to make sure you are making healthy progress and reaching your full potential.
Personal training in the Nutri-Sport studio
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
Nutri-Sport
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515-266-2225
www.nutrisportfpt.com
Nutri-Sport training research: Unstable surface training
March 2, 2011 by Ryan Irwin · Leave a Comment
With new exercise equipment being introduced into the market daily, it’s sometimes hard to know what to invest your time and money into. One method of training that is becoming increasingly popular is unstable surface training (UST). UST refers to a method of training where exercises are performed on an unstable base instead of a stable base, such as the floor or a bench. Common UST pieces of equipment are stability/Swiss balls, BOSU balls, and balance boards.
There are many differing opinions on UST and what it should be used for in the health industry. In an article released in the Strength and Conditioning Journal, it states that certain exercises are beneficial if performed on an unstable surface, and some exercises are actually negatively affected if performed on an unstable surface. If you are trying to rehabilitate from an injury or increase core stabilization, the UST may be right for you. However, if you are looking to increase the strength or power of a muscle, the UST may be damaging your progress. Sometimes mixed signals are sent to your nervous system and it creates an overload that prevents your working muscles from producing the force necessary to make progress.
To make sure you are not creating a bigger problem for yourself, the article suggests looking for a certified and experienced trainer to help you select the right workouts to perform on an unstable surface. If you are curious about experimenting with unstable surface equipment, please make sure you are not just going off an internet video’s advice. Yes, the unstable surface makes it more challenging, but it does not always mean it is more beneficial.
As you can see by the picture of some of the Nutri-Sport Training Studio below, we have a variety of equipment that we utilize to ensure each of our client’s individual needs are met based on their goals and level of conditioning/strength.
If you have any questions about unstable surface training or if it is something you should add into your workout program, contact us here at Nutri-Sport and we will help you sort out the confusion and get you on the track to success.
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
Nutri-Sport supplement tip: pre workout and during workout supplementation
January 17, 2011 by Ryan Irwin · Leave a Comment
When customers ask us what the most important supplement to take is, the answer is always a multi-vitamin, essential fatty acids (omegas) and a good protein, especially post workout. However, for those looking to increase their arsenal another step, they should examine pre and peri (or during) workout supplementation.
During an intense training session, you break your body down and create an incredible amount of stress on it. If you examine your supplement program, the amount you should take is likely highest around your workouts for this good reason. A recent study from the Journal of International Society of Sports Nutrition proved that consuming a supplement pre and during workouts containing creatine and 39 grams of carbs along with amino acids increased lean body mass, strength and decreased bodyfat (see study here).
By optimizing your intake before and during your workouts, not only will you feel better (stronger/more energy) during your workout, but you will get more results too!
Here is the supplement stack we recommend before/during workouts:
Pre workout
60-30 min prior: whey protein and carbs (Karbolyn)
30-15 min prior: Pre workout formula (Quake 10.0 -has creatine, along with other performance enhancing elements)
During workout: Xtend (3-4 scoops, contains BCAAs, Glutamine and Citrulline Malate, )
Carbs (dextrose or maltodextrin depending on bodyweight/goals)
Xtend, sip during workout
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
Nutri-Sport sports supplement research: Fenugreek
November 11, 2010 by Ryan Irwin · Leave a Comment
Often times when customers come into our store they ask “what is new?” Well, there are always new combinations and brands that put out their own spin of a current product, but it is not very often when there is ground-breaking research on new supplements. However, when there is some new research dug up, it is exciting to see how the sports nutrition industry had advanced over the last decade with it’s R&D!
One of the common goals that we encounter at Nutri-Sport with both our clients and customers is to get stronger. Of course, proper training programs and nutrition are key and we coach many in this regard. Smart supplementation can further that progress as well. Recently, a natural herbal supplement called Fenugreek was discovered to have significant positive effects on strength in a published research study.
Based on the documented research in the Journal of the International Society of Sport Nutrition, subjects taking 500mg of fenugreek prior to their training or in the morning of non-training days, showed a significant increase improved body composition and strength in subjects compared to the placebo. See complete study here.
For more information on this supplement or others to optimize and compliment your efforts in and outside of the gym, contact us here so we can help you reach your full potential!
Nutri-Sport & Full Potential Training
9992 Swanson Blvd, Clive, IA 50325
4400 East University, Pleasant Hill, IA 50327
www.nutrisportfpt.com
Nutri-Sport supplement research review: Fish oil
October 11, 2010 by Ryan Irwin · Leave a Comment
Essential Omega fatty acids are getting more and more press every day for good reason, they work! Not only is it a healthy thing to do, but from an athletes perspective, they can benefit body composition too.
Recently, a study was published in the Journal of International Society of Sports Nutrition studying the effects of supplementing fish oil on resting metabolism, fat free body mass and cortisol levels. See study here.
The results showed that fat free mass (lean muscle) increased significantly and fat mass decreased. Cortisol levels were also reduced.
Yet another reason to take your fish oil and why it’s included in the Nutri-Sport “Foundation Stack”.
Omega 3 Fish Oil
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141
Central Iowa’s experts in sports nutrition
Whey protein supplementation increases recovery and strength
September 23, 2010 by Ryan Irwin · Leave a Comment
If there is a supplement that is considered “king” than it would have to be protein. In our experience when we ask clients and customers what supplements they are currently using, nine times out of ten, they say “a protein shake”. Granted, this is a very broad description of what should be a specific ratio of protein, carbohydrates and other essential elements, but the message is that most realize the importance of protein after a hard workout.
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
Creatine monoydrate supplementation safe for athletes
August 30, 2010 by Ryan Irwin · Leave a Comment
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
Supplement research results: D-Aspartic Acid increases testosterone naturally
July 7, 2010 by Ryan Irwin · Leave a Comment
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).
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 amino acid for a boost to your supplement stack.
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
