Nutri-Sport Nutrition Tip: Beta Alanine =do more work
September 12, 2012 by Ryan Irwin · Leave a Comment
For those who are serious about their training, beta alanine will enable them to train harder while they’re in the gym. This will have many benefits, including an increase in muscle gain, better conditioning and muscular endurance. Also for those who are trying to do more metabolic type of workouts by decreasing the amount of rest they’re taking between sets, this will also serve to help them recover quicker in between “bursts”. This is especially useful for those athletes that are pushing themselves to an anaerobic threshold, such as wrestling, MMA, sprinters and swimmers. Additionally, it doesn’t cause the muscle cells to swell (as in creatine) so it great for those who are trying to make weight. This also allows for an increase in the overall calorie burn (and improvement in body composition) as well as intensity during the workout.- Resistance to fatigue likely due to the buffering effects in the muslces
- Effective for those individuals who are doing exercise/activites in intermittent bursts
- Improve performance, no weight gain
- Increase work capacity, helping in conditioning, strength and muscular endurance
Primaforce beta-alanine
For more information on this or other supplements, nutrition coaching or personal training, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations in the Des Moines area, where you want to go for results and not a sales pitch!
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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
Nutri-Sport supplement research: Maintaining or gaining quality weight
February 9, 2011 by Ryan Irwin · Leave a Comment
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
Nutri-Sport & Full Potential Training Video Tip: Isolation lateral raises
August 3, 2010 by Ryan Irwin · Leave a Comment
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
Nutri-Sport & Full Potential Training tip: disc split squats
March 9, 2010 by Ryan Irwin · 1 Comment
When training, it is important that you not only just do the exercise, but do it in proper form and emphasize the muscles that you want to target. In other words, don’t just lift weights, but “feel” the bodyparts working.
In this video, David demonstrates a great variation in the Nutri-Sport studio to the split squat on the smith machine that helps emphasize the quads and requires more balance and stability, all of which is great for athletes or just those looking for a way to shake up their workout.
Throw this exercise into your leg routine at your next workout to shake things up. For more information on our personal training in the Full Potential Training studio, click here.
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141
Nutri-Sport Supplement tip: Caffeine
February 3, 2010 by Ryan Irwin · Leave a Comment
One of the most common supplements used today (whether people realize it or not) is caffeine. Ask many and their day doesn’t really begin before they get their cup of joe! While a cup of coffee certainly contains caffeine and helps get you going in the morning, the benefits of caffeine lie much deeper.
First, in a recent review of research, caffeine can enhance your endurance in bouts of exercise and training. This includes both aerobic (endurance) or anaerobic (power). In fact, time trial tests have repeatedly shown to be beneficial in maximal effort endurance testing. Additionally, those sports that have intervals of high intensity effort (such as rugby, weight training or soccer) show benefit for caffeine supplementation as well.
The evidence is there for the benefits, but how much and when to take it? As published in the Journal of International Sports Nutrition, it shows studies that supports supplementing with caffeine in an anhydrous state (supplement) verses coffee is more ergogenic (performance enhancing). The amount that has been used in studies is 6.6mg-13.2/kg of bodyweight, which for a 14olb female is between 175-250mg and for a 200lb male, around 275-350 mg.
Caffeine is a diuretic and making sure one is properly hydrated is essential, especially during physical activity. Additionally, caffeine peaks in the body around 2 hours after ingestion, so taking it too late in the day could cause some individuals to have trouble sleeping at night.
If you are looking for an edge in your performance/training or enhancement to your workouts, then adding some caffeine might be the way to go! You can get it in either isolated supplemental form or as a combination of other ergogenic aids in a pre-workout formula. Let us show you the options to help you reach your full potential!
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141
Nutri-Sport & Full Potential Training tip of the week
December 3, 2008 by Ryan Irwin · Leave a Comment
Squats are one of the best exercises to develop leg and hip power, strength and size. This variation called “box squats” forces one to come to a complete stop, then drive out of the “hole” without the rebound effect. By doing so, it really helps to increase the power. This is great for sports, powerlifting and anyone who wants to increase there power or just learn how to squat to the proper depth.
Nutrisport FPT Training Tip- Box squats
Training Tip: Protein
September 16, 2008 by Ryan Irwin · Leave a Comment
In this 1 minute training tip I’m talking about protein…the building block of muscle tissue. For more tips, please visit the video tips tab at the top of this page. If you have any questions about sports supplements, training, or ways to look and feel your very best…give me a call or email me.
Take care!
Ryan.
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