Nutri-Sport Nutrition Tip: BCAA’s spell recovery
April 10, 2012 by Ryan Irwin · Leave a Comment
research has come out revealing that if meals spaced out 4-6 hours apart can keep your body in an anabolic state by sipping on/taking BCAA’s in between meals (but still take advantage of fat loss). BCAA supplementation has grown in popularity in recent years by the use of both bodybuilders and athletes alike for the benefit provided by these supplements.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, 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
515.266.2225
Nutri-Sport Training Tip: Lying cable pullovers
April 5, 2012 by Ryan Irwin · Leave a Comment
The latissimus dorsi, commonly referred to as “lats” is one of the primary movers of the back muscle group. Additionally, it is one of the main muscles involved in the bench press.
As Mike Beiter explains in the video below, by strengthening the lats you will increase your bench press and other pressing exercises. The lying cable pullovers are a unique and effective way to train this muscle which is has a great carry over affect to the bench press. Not only that, it is a great exercise to isolate the lats which can trigger muscle growth and that coveted “V-taper”.
Throw this in on either your bench press or your back training session for an effective accessory exercise.
For more information on this or other supplements, nutrition coaching or personal training, email mike@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!
“Like” us on Facebook here
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 Nutrition Tip: Post workout recovery cereal
March 29, 2012 by Ryan Irwin · Leave a Comment
The most important meal you have during the day is what you have after your training session. This is what sets you up for proper recovery and muscle growth.
As we’ve discussed before, you want carbohydrates and protein immediately post workout. In the video below, Ryan Irwin demonstrates a variation to the typical recovery shake and shares his post training power cereal goodness recipe.
Important to note that this or any recovery shake/meal should be injested within 30 minutes after training to optimize uptake. As I mention in the video, I will alternate items such as creatine, beta alanine, DAA and other supplements as well as amounts of macro nutrients but the base of carbs and protein is always there.
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, where you want to go for results and not a sales pitch!
“Like” us on Facebook here
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
Nutri-Sport Training Tip: Pendlay Rows
February 28, 2012 by Ryan Irwin · Leave a Comment
Most people spend a lot of time focusing on pressing movements that hit the anterior (front) side of the body. However, they often neglect the posterior (back) side of the body which can lead to imbalance and weakness, neither of which is good. Pendlay rows are an excellent exercise to remedy this issue.
As Mike Beiter demonstrates in the video below, Pendlay rows are essentially the exact opposite of the bench press. By allowing the weights to come to a dead stop on the floor, one can really “fire” and engage the lats to pull the bar up. This also helps ensure proper form (although if you start jerking/swinging you can still make these ugly).
Give this exercise a try on your back day or as an accessory exercise after your bench workout.
For information on personal training or coaching, email: Mike@nutrisportFPT.com
“Like” us on Facebook here
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
Nutri-Sport Training Tip: Box squats
February 21, 2012 by Ryan Irwin · Leave a Comment
During a squat or athletic event, the most difficult portion of a motion is driving out of the bottom portion of the lift or position (commonly called the “hole). The box squat is a great exercise to help develop power here.
There are a lot of different variations and variables in this exercise, the biggest is whether one is using supportive equipment (squat suit) or just a belt. In this video, Mike Beiter demonstrates the way that would best carry over to those squatting without such equipment.
The biggest key is to lower yourself onto the box under control (verses “plopping” down). Also maintain good form, staying upright and engaging the hips.
Try this on your next leg day as an accessory following your normal squat routine.
For information on personal training or coaching, email: Mike@nutrisportFPT.com
“Like” us on Facebook here
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
Nutri-Sport Nutrition Tip: Creatinol-O-Phosphate, then latest breakthru supplement?
February 17, 2012 by Ryan Irwin · Leave a Comment
Creatine is one of the most tried and tested supplements on the market today. It works, period. A new supplement in the industry has an identity crisis and is being mistaken for creatine, which is creatinol-o-phosphate (COP).
While COP is a molecular compound that enhances muscular performance as well, it does it in a different manner. Once absorbed by the muscle cells it prolongs anaerobic glycolysis. What this basically means is that when pH levels normally would cause fatigue and the muscles to stop contracting, COP can help you push through to trigger more muscle and strength gains. By increasing time under tension, you can bust through plateaus in your training.
Creatinol-O-Phosphate
We recommend combining it with your pre-workout formula and consume it 30 minutes or so prior to your training session.
For more information on this or other supplements, visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!
For information on supplements, personal training or nutrition coaching, email: ryan@nutrisportFPT.com
“Like” us on Facebook here
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
Nutri-Sport pre-workout supplement review: BSN Hyper FX
November 21, 2011 by Ryan Irwin · Leave a Comment
Pre-Workout supplements are products that are specifically formulated to help you get the most from your workout. They can do a number of things such as increase energy and blood circulation, improve focus plus enhance endurance (reduce fatigue) throughout your workout. Most products contain some sort of combination of creatine, nitric oxide, caffeine, amino acids, BCAA’s and carbs (which assist with recovery and muscle growth).
By consuming a Pre-Workout product 30-45 minutes prior to training, you can expect to see a increase in your intensity and as a whole your workout stepped up to another level.
HYPER Fx is a Pre-Workout from BSN, it’s and extreme concentrated energy and power amplifier. Product highlights include:
- World’s First Effervescent Concentrated Pre-Training Formula
- Efficacious 10.8-Gram Serving Size – Only 1 Scoop Needed
- Geranium-Free Intense Pre-Training Energy and Intensity*
- Inclusion of D-Aspartic Acid and Magnesium Oxide
- 500 IU of Vitamin D per Serving
- PEAK ATP® for a Creatine-Free Formula – Ideal for Creatine Non-Responders*
- CarnoSyn® + Betaine for Power and Endurance Support*
- Fat-Burning Support*
BSN Hyper Fx
While we don’t put pre-workout supplements in the “top tier” of our stacks, they are a good addition to the basics (multi-vitamin, essential oils, protein and post workout/recovery). If you are looking for something to add to your arsenal, come in to Nutri-Sport for a sample and to give it a shot!
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
Supplement research-cordyceps for optimum oxygen utilization
August 25, 2011 by Ryan Irwin · Leave a Comment
In training one of the most common limiting factors is oxygen, as in how much we can take in and how much our body needs to function at full capacity. A supplement containing cordyceps is ideal for optimizing this factor by improving VO2 max.
What is cordyceps? Basically it is a fungi, which might sound gross to some, but dig deeper and see the benefits. As time passes and more studies are done, more of cordyceps positive research continue to come to light. In 1993 the Chinese Womens National Track Team use cordyceps to set nine world records three by staggering margins. In this country it’s been researched for it’s enhancement of energy production with applications in athletic performance and fatigue.
Which brings us to a product called Cordygen5.
Cordygen5 incorporates 100% organic highly concentrated extracts of five strains of and four species of cordyceps for maximum oxygen utilization, cellular energy,stamina and ATP production. These are the main aspects for sports nutrition we are interested in but there are other benefits as well and you can see the studies here. Cordygen5 oxygen utilization enhancing effects have been touted by many users as a natural, legal and effective alternative to EPO. It has been shown to increase ATP by 30% and up to 40% in oxygen utilization. It’s perfect for anyone you wants to increase their ATP but does not want to consume creatine.
Cordygen5
Cordygen5 is also ideal for anyone who is a non responder to creatine products, but still wants to reap the benefits. The added bonus is the tremendous increase in oxygen utilization that this product provides. It will allow all athletes both amateur or professional to break through their aerobic and anaerobic plateaus maximizing strength and endurance.
Lastly whether you’re a bodybuilder, power lifter, triathlete, cyclist, runner, swimmer, wrestler, basketball, baseball, of hockey player you’ll maximize your performance with Cordygen5.
Pick up Cordygen5 and other sports nutrition supplements at either Nutri-Sport location.
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
(soon to be at 1003 8th St SW, STE K in Altoona)
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 research: whey protein improves recovery and strength
January 24, 2011 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!
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
