I recently was shown this new website www.goodfoodnearyou.com. As soon as I saw it I had to share it. On this site you can enter your address and it will list all the restaurants in your area and show the healthiest items on the menu. Not only can you visit this site on your computer but it is now an app. for iPhones and Blackberries. I would highly recommend downloading it if you can and checking it out. You can't have an excuse now for not picking the healthiest choice when you eat out. It is mapped out for you already. Even if you, for some reason, decide to go to Burger King, it will give you the best option to get. Isn't technology amazing.
Mike
www.sandiegopremiertraining.com
Friday, February 27, 2009
Wednesday, February 18, 2009
Know Your Protein
If you have ever been to a GNC or other nutrition/supplement store you are probably noticing more and more protein supplements out there. With so many choices it is hard to know what is good and what is going to work the best. Here is a quick summary to help you understand some of the differences if protein sources out there.
Whey Protein:
Whey protein is probably the most popular choice for protein supplements. Whey will come in three forms. These are concentrate, isolate, and hydrolyzed. The main difference of these three forms is the quickness it can be broken down. Concentrate is the least processed form but will require the longest to breakdown and has the least available protein. Isolate is more processed, quicker to absorb, and has impurities removed. Hydrolyzed whey is predigested by enzymes which allows them to be absorbed by the bloodstream the fastest.
Casein Protein:
This is the main protein found in milk. It has been shown to be a superior source of protein. This type of protein releases amino acids much slower into the blood stream for a constant supply for a longer time.
Soy Protein:
Soy is another high quality protein even though it is a plant source of protein. Soy has a great antioxidant effect on the body which is a great addition to a protein source. Some believe that too much soy can increase estrogen levels which will have adverse effects on body building. This, however, has not been proven conclusively with research. Milk is a better protein source for muscle repair while soy has benefits with it antioxidant effects.
Other notes:
While it is important to have a protein that is easily absorbed and digested the muscles can only handle so much at one time. Anything left over will be stored as fat, converted to glucose, or excreted. Try and take your protein in smaller portion sizes when possible. Many supplement companies are now combining whey protein with casein protein for a constant supply of amino acids. Research is showing this is the best way to approach post workout protein supplementation. Remember protein will help repair muscle that has been damaged during a workout. It is not a magic powder that will lead to huge muscles. If you are trying to get bigger you need to make sure you are in a positive protein balance throughout the day. Supplementation will help but make sure you are also getting protein from whole food sources.
For a great example of a whey and casein blend protein go here: http://www.mynutritionals.com/michaeldeibler/ just click on critical protein
Mike
www.sandiegopremiertraining.com
Source: Wells, D., The Post-Workout Protein Puzzle. Strength and Conditioning Journal 31(1), 2009.
Whey Protein:
Whey protein is probably the most popular choice for protein supplements. Whey will come in three forms. These are concentrate, isolate, and hydrolyzed. The main difference of these three forms is the quickness it can be broken down. Concentrate is the least processed form but will require the longest to breakdown and has the least available protein. Isolate is more processed, quicker to absorb, and has impurities removed. Hydrolyzed whey is predigested by enzymes which allows them to be absorbed by the bloodstream the fastest.
Casein Protein:
This is the main protein found in milk. It has been shown to be a superior source of protein. This type of protein releases amino acids much slower into the blood stream for a constant supply for a longer time.
Soy Protein:
Soy is another high quality protein even though it is a plant source of protein. Soy has a great antioxidant effect on the body which is a great addition to a protein source. Some believe that too much soy can increase estrogen levels which will have adverse effects on body building. This, however, has not been proven conclusively with research. Milk is a better protein source for muscle repair while soy has benefits with it antioxidant effects.
Other notes:
While it is important to have a protein that is easily absorbed and digested the muscles can only handle so much at one time. Anything left over will be stored as fat, converted to glucose, or excreted. Try and take your protein in smaller portion sizes when possible. Many supplement companies are now combining whey protein with casein protein for a constant supply of amino acids. Research is showing this is the best way to approach post workout protein supplementation. Remember protein will help repair muscle that has been damaged during a workout. It is not a magic powder that will lead to huge muscles. If you are trying to get bigger you need to make sure you are in a positive protein balance throughout the day. Supplementation will help but make sure you are also getting protein from whole food sources.
For a great example of a whey and casein blend protein go here: http://www.mynutritionals.com/michaeldeibler/ just click on critical protein
Mike
www.sandiegopremiertraining.com
Source: Wells, D., The Post-Workout Protein Puzzle. Strength and Conditioning Journal 31(1), 2009.
Thursday, February 12, 2009
Wednesday, February 4, 2009
Effective 4 Minute Workout
You probably hear commercials that claim you can get a great workout in a few minutes a day. Sometimes there is some truth to this, while others not so much. The Tabata Protocol is probably one that you may not have heard of before. This type of workout is based from a study by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. In this study Dr. Tabata showed that you can improve aerobic and anaerobic capabilities in a 4 minute interval workout. He used intervals of 20 seconds of very intense braked cycling with 10 seconds of rest. This type of workout can be carried over into a gym or at home easily. This 20 seconds on and 10 seconds off protocol seem to stress different energy systems in the body making it an overall more effective workout than moderate paced cardio.
This type of training is not a miracle fat burning workout. It should not replace your normal workout routine. What it is a great workout if you are short on time or a great way to finish your current workout routine. Try it out after your next workout. Once you complete your normal routine try this Tabata style circuit to finish you off.
Example:
Jump Squats
Clap Push ups
Lunge Jumps
Mountain Climbers
Remember you perform each exercise for 20 seconds then rest 10 and move to the next. In this example you would perform two circuits to get the full 4 minutes. During the exercise to get the full benefit you must be working hard. You want to make each interval as intense as you can.
Good Luck,
Mike
www.sandiegopremiertraining.com
This type of training is not a miracle fat burning workout. It should not replace your normal workout routine. What it is a great workout if you are short on time or a great way to finish your current workout routine. Try it out after your next workout. Once you complete your normal routine try this Tabata style circuit to finish you off.
Example:
Jump Squats
Clap Push ups
Lunge Jumps
Mountain Climbers
Remember you perform each exercise for 20 seconds then rest 10 and move to the next. In this example you would perform two circuits to get the full 4 minutes. During the exercise to get the full benefit you must be working hard. You want to make each interval as intense as you can.
Good Luck,
Mike
www.sandiegopremiertraining.com
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