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
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
“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 October 4th. Check out the new video that goes through what our unique program is all about:
Training special!! From today until September 15th, purchase up to 24 training sessions and get 10% off your price. Let us help you get into the fall swing of things!
New Blog training feature: For those of you who are interested, Ryan will be maintaining his daily training blog here. Included will be workouts, supplement info, tips and general info pertaining to training and goals. Also watch for upcoming information about our online Webinars too coming soon!!!
Nutri-Sport will be closed on Monday (Labor Day) so this coming Tuesday, September 7th 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
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.
Lean EFX If you are looking for a fat loss agent and only want to take 1 capsule a day, but want all day benefits, this is the one you’re looking for! Appetite control and steady energy all day long.
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: Occlusion A new and break through method of training is called occlusion training. The basis behind it is limiting the blood flow during an exercise. Studies demonstrate that leg training is most effective for this. By creating this environment, the muscles are more stimulated to grow, but you don’t have to use as much weight or put as much stress on the body (great for injuries or deloading phases). Contact one of our certified trainers to help you come back quicker from an injury and not lose progress.
Nutrition tip: Convenience
Having convenient options is important to hit your nutrition. One way to do this is to make large amounts of good food that you can scoop out of. A great carb source is mashed yams. Peel yams, cut into sections and boil till tender. Mash w/beater and then weigh out portions as needed (2.5 oz is 20 grams carbs). Mix in your protein (esp great with cinnamon roll or vanilla cinnamon whey), add it to veggies, lots of options. Look below for a great pancake recipe using it! 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: Sweet potato pancakes
Awesome breakfast!! Use the sweet potatoes discussed earlier.
Take 1-2 scoops of vanilla whey, 1/2 tsp of cinnamon, 1/2 tsp vanilla, 2 Tbsp oatmeal, 4 oz mashed yam and 1/2 cup of liquid egg whites (or 3 egg whites). Mix in a bowl and pour 1/8 cup amounts onto hot skillet, cook as you would a pancake. Serve plain or with peanut butter or sugar free syrup on top!
Want more tips? Subscribe to our blog to get supplement, training and nutrition tips:
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, October 4th**
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, Mike 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!
Team Nutri-Sport dominates at the Iowa State Fair Powerlifting meet! In the team catagory, Nutri-Sport got 1st place out of 4 other teams! In addition to this, we had MANY first place finishes and personal records. Some of which included: Mark benching 510 at 242 bodyweight (bwt), Stephanie deadlifting 315, Tim benching 415 at 198 bodyweight, Ryan deadlifting 455 at 148 bodyweight, Jim deadlifting 530 w/prosthetic leg. to see some of this lifts, check out our youtube site here.
Stephanie: In her first month of nutrition coaching, She has dropped 4.7% bodyfat, lost 8.2lbs, and 2.75″ in her hips and waist.
Bill: At age 58, with doing our nutrition/training coaching has lost 25lbs and 6″ off his waist.
Budha: With one-on-one personal training, he has lost over 85lbs in 7 months and totally has changed his lifestyle.
Stephanie B.: Since doing nutrition and one-on-one training, she has lost 70lbs and 15″ on her waist and hips!! She also recently did a deadlift of 315 and a bench press of 165 at the State Fair Powerlifting meet!
Aaron: Since Aaron, Randy has been working with Nutri-Sport with his nutrition and training program. In that time he has gained 16lbs of lean body mass, dropped his bodyfat from 13.0% to 8.7%. His goal is to compete in his first bodybuilding contest next year and he is well on his way!!
Points and dates:
Monday Madness this coming Tuesday (September 7th)!! 15% off regular shelf prices!!
September 5th Rich Dellaca Pump & Run at Saydel High School (bench your bodyweight as many times as poss, then run a 1 mile or 5 K race).
September 18th NANBF Natural KC Classic & IFPA International Bodybuilding/Figure/Fitness Championships.
Champion Pure Whey protein on sale for $44.00 (normally $59). Take advantage of this HUGE special, while supplies last!! (not valid with other offers/discounts.) Good thru 9/30/10 or while supplies last. Also purchase up to 24 training sessions and take 10% off your price (thru 9/15).
What a winter we have had!! Even though the weather has been ick, our customers and clients have continued to push forward with their fitness goals!
We are transitioning to spring, hopefully very soon, which thankfully shorts and T-shirt weather is just around the corner! This month are some supplement, workout and nutrition tips that will help continue your progress.
Our next 9-week round of Bodysculpting starts up on Tuesday, March 2nd at noon. This is a newer time slot/workout that is on Tues/Thurs and Sat. During the week, time is noon and Saturday is 7, 8 or 9.
This Monday, March 1st 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.
Also, check out our new apparel options! We got beanies in, string tanks and T-shirts too!
New products, breaking news, contest results 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
Meal replacements are just what they sound like, convenient replacements to a whole food meal. Using these are a great way to make sure you are getting the nutrients you need in a quick shake. Solution 5 is the ideal blend of protein, high fiber carbs, good quality fats and phytonutrients, giving your body ultimate nourishment, plus helping assist with fat loss and muscle gain. Delicious and curbs your appetite! New natural whey isolate: American Whey There’s no question that whey protein is one of the foundational supplements of any exercise enthusiasts stack. However, there are many different types of whey. One of the differentiating factors is the flavoring. Some prefer to stay away from artificial sweetners. If you fall into this category, then this is the protein for you! Not only does it mix and taste incredible, but American Whey is an isolate, meaning it is one of the purest forms available! Comes in vanilla, chocolate and Ryan’s favorite, banana (try it in your cereal!)
. New protein bar: Kind bars
Speaking of natural, protein bars fall into the same scenario as powders do with sweetners. We have brought in a new bar that not only has no artificial sweetners, but is also gluten free! This all natural bar is a nice snack size to tide you over, or grab two for a meal replacement! Training tip: Don’t quit, deload Often we hear customers say “I’m taking a week off” for a variety of reasons. While hopefully their intention is good to allow for recovery, there is a better way to accomplish this. Progressing your training intensity is important and instead of risking falling off the wagon, or to halt progress, back off your training level by 50% for a week. Studies show muscle can atrophy (breakdown) in as little as 4 days, so by getting the blood in the muscles, keep your metabolism cranking and promote healing, just back it off and keep going to the gym. We recommend some form of deload very 4-6 weeks. Contact one of our certified trainers if you want to have us help you discover these and design a program to accelerate your progress.
Nutrition tip: Eating purposefully
Often when people are struggling with their food intake, we find that they commonly say “they just grab whatever is around”. This is a bad approach as you likely aren’t getting the nutrients your body needs or too many of others. Eating purposefully means to plan your meals out and know what you are going to eat. It’s not saying you can’t enjoy a variety or taste, but rather eat with the purpose to get the protein, carbs and fats your body needs. For more information or a customized meal plan/coaching, contact Ryan, a certified sports nutrition specialist to set up an appointment.
Supplement tip: Stay healthy with antioxidants
While performance is a main driver in supplement programs, let’s not ignore just basic health. Antioxidants can be thought of as your “scrubbing bubbles” for your body. When you do everyday activities, a by-product of these are free radicals, which basically cause cellular damage. Antioxidants attach themselves to these and neutralize them. After workouts is a key time for this, plus during the day (breakfast and dinner). Common antioxidants include:
Alpha Lipoic Acid
Vitamin C
Vitamin E
Acai berry
Recipe: Quinoa, your new favorite side dish
Quinoa is a grain, a staple for the Incas, that is unique in that it is a complete protein. The taste/texture is similar to brown rice and it is very versatile. Here is one of our favorites:
Ingredients: 1 cup quinoa, 1 cup brown rice, 1/4 cup MCT or olive oil, sodium free bullion, 4 cups hot water, 2 cups mixed veggies, serves 6-8.
Rinse Quinoa, then saute in a skillet w/oil till golden brown. Next, add brown rice, bullion and water, bring to a boil and then let simmer till all water is absorbed (about 45 min). As it gets close to being done, stir in veggies, cook for another 5-10 minutes. Serve as a side dish with about anything! Pick up your quinoa today at Nutri-Sport and give it a try!
Want more tips? Subscribe to our blog to get supplement, training and nutrition tips:
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: Success story
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. The 3 days a week is offered at noon on Tues/Thurs and 9AM on Sat. Besides killer workouts, good nutritional habits are reinforced with a focus on education and accountability. **Next session (T/R/S) starts Tuesday, March 2nd**
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!
Budha: First six weeks of training, lost 35lbs and over 7 inches.
Scott: At 15 years of age, gained 4lbs of muscle in first month, 40% increase in strength
Donny: In first month of nutrition programming, already has “pants falling off”!
Moriah: Since July has gained 8.2lbs of lean muscle and has dropped her bodyfat by 2% in the process.
Isaac: Since beginning nutrition/training program in November, has gained 17lbs of lean muscle NATURALLY! No prohormones, just sound nutrition, supplements and training!
Karen: In 3 months of one-on-one training, has dropped 4.5% bodyfat, lost 8 total inches, including 2.5 inches on waist.
Points and dates:
Monday Madness this coming Monday (March 1st)!! 15% off regular shelf prices!!
NASA Iowa Regional Powerlifting meet, Des Moines, April 17th.
Bring in this coupon and get 20% off your purchase of any meal replacement powder, including the new Solution 5 or the new American Whey during the month of March. (not valid with other offers/discounts.) Good thru 3/31/10.
Most people realize the importance of proper nutrition before and after their training for fuel and recovery. However, getting the right things in during your workouts can make a critical difference in your performance, as well as kick starting the recovery process.
In this video, Nutri-Sport owner Ryan Irwin speaks on proper during training nutrition.
