Sports Fitness, Fitenss & Exercise Tips, Supplement Reviews, Articles and Fitness Questions & Answers.

Fitness Tip Of The Month

Milk for your Post-Workout Drink!: In recent studies (August 2007) milk was found to be a better body rehydration than water or sports drinks. The study by researchers at McMaster University and published in the American Journal of Clinical Nutrition, was conducted by the Department of Kinesiology's Exercise Metabolism Research Group, lead by Stuart Phillips.

The milk group gained and astonishing 40% more muscle mass then the protein shake group and the energy drink group. Upon the study's completion, researchers found that the group drinking the milk had lost nearly twice as much body fat - two pounds - while the carbohydrate beverage group lost one pound of fat. Those drinking protein drink lost no fat. Also at the same time, the gain in muscle was much greater among the milk drinkers than either the protein or carbohydrate beverage study group.

Conclusion Adding in 2 cups of 1% milk like in the study will add 24 grams of carbs and an extra 16 grams of protein to your whey protein shake after training. No to mention that 80% of milks protein is slow digesting casein protein. The research is still ongoing but the evidence is mounting tin the favor of milk being the king of after workout drinks. Also try supplementing it with a good mixed protein like and MRP shake will help you better then just straight whey protein in your recovery and strength goals.

By: AnimalPak

There are some really good methods for eating on the cheap. You need a plan to eat to gain quality mass muscle without dipping into your 401k( if you still have one at all). What it really comes down to is “How really important is this bodybuilding thing to you”. It not a matter of if you're going to getthe job done but, "how". What ever the amount of money you have quality bodybuilding gains are still within your reach. We will give you the game plan to go out and get them. Lets get started!!

Beef or Chicken?

Since steak and chicken breasts can be some what expensive, where are you going to get your protein from? Canned TUNA, common who is going to eat canned tuna day after day and survive. This is not the 70's, instead, we’ll extol the virtues and versatility of ground beef or better yet ground chuck(at least 80% lean). You can patty it into burgers, roll it into meatballs or—my personal favorite—add beans, canned tomatoes, peppers and some spices and whip up a banging chili. Chili is healthy, nutrient-dense, inexpensive and easy to eat. You could make about 8 meals worth of chili for the price of a couple decent steaks. Boil up some minute rice to add some carbs to your chili feast and you are good to go.

Sandwichs, Sandwichs, Sandwichs

Every single working stiff out their brown baging it knows the importance of a good sandwich at lunch time. A quality sandwich can provide you with all the ingredients of any sit down meal and at tthe same time cost you considerably less. Pick you protein from good low fat sources that have nutrient punch, add tomatoes, lketuce or cabbage, some pickels and low calorie dressing and you have a complete meal in you hands. When a friend of mine came home from his freshman year of college football having added 20 pounds of muscle, people asked him for his secret. His response? “Six sandwiches a day.” Pick your protein and slap it between two slices of bread. It ain’t fucking rocket science. If you are offseason and looking for an economical means of upping your quality calories, sandwiches are a must. Roast beef, turkey, chicken, tuna, cheese, peanut butter… The possibilities are endless, making it possible to maintain variety while keeping your ducats in your pocket. Bang down six of those bad boys a day and tell me you can’t grow.

Dairy Decree

Arnold was just kidding around, milk isn’t just for babies. As an addition to your protein shakes or simply as your beverage of choice at your numerous daily feedings, milk can be an awesome source of calories, protein and vitamins for a growing bodybuilder. From skim to whole, it all has a place in the diet of an offseason bodybuilder. Aside from merely picking up some cow juice, the dairy section should be the promised land for a bodybuilder on a budget…

Excellent Eggs

The dairy aisle is where you can also find eggs—a bodybuilding favorite. If bought en masse, you can get about a dozen for a buck. That is roughly 72 or so grams of incredibly bioavailable protein for one US dollar… You can’t fuck with that. Scramble them, fry them, make an omelette… Hardboil a dozen and finish them by day’s end. When it comes to quality, diversity and value, the egg may just well be nature’s ultimate food. From milk and eggs to the often overlooked cottage cheese and yogurt, the dairy aisle has a vast array of economical and protein-packed vittles that can be consumed several times a day for maximum gains.

Carbs Crux

They are easy to eat and can be bought relatively cheap, plus they are the primary source of fuel for a bulking bodybuilder. Carbohydrates are a must purchase on every trip to the supermarket. When it comes to carb selection, buy in bulk: bags of potatoes, big jugs of oats and econo-boxes of rice. Forget about brand recognition and TV spots, cop the generic store brand… When it comes to staples like rice and oatmeal, it’s all the fucking same as far as I’m concerned. On every trip, also grab a bunch of bananas or a similar inexpensive fruit that can be peeled and munched with the quickness.

Supplemental Income

Supps are priority #2. Once you have wisely invested in the most anabolic substance known to man (food, that is), you can worry about getting some extra goodies. For me the basics, the absolute “must haves”, are Animal Pak and a good protein powder. The Pak keeps me topped out on all my vitamins and minerals, fighting any deficiencies created from my diet and serious training. It helps to ensure the optimal internal anabolic environment. Along with the Pak, I need a solid protein powder that I can look forward to drinking a bare minimum of two or three times a day. If I have some spare change I’ll grab some Animal Nitro and some creatine (with Nitro, I can substitute one of my whey protein shakes if I want). If I’ve got these basics present and accounted for, I’ve got what I need to grow.

See… I told ya it wasn’t so fucking bad. Stay strapped with your extra value club card and even consider joining your local wholesale depot. Stay focused and cast aside the shit that is trivial and unnecessary and you’ll soon discover that you can make it happen, even when funds are low. As you can plainly see, Animal, being broke is no reason not to be big. Go confidently on your weekly supermarket odyssey, knowing that it is indeed possible to keep the fridge stocked, the cooler full and the checking account in the black.

Thanks...

Sports Nutrition:Ginkgo Biloba

What is Ginkgo Biloba?

Ginkgo biloba comes from the ginkgo tree, one of the heartiest and oldest trees around. The ginkgo tree has existed unchanged for more than 150 million years. Some ginkos live to be over 1,000 years old.

What does Ginkgo Biloba do?

Ginkgo biloba is amazing to say the least. Studies show that it can improve brain and memory function by enhancing oxygenation, protect the heart and restore blood circulation, help preserve general vitality and health, fight common allergic reactions, and correct vision and hearing problems. Ginkgo biloba also has some incredible medical properties. The Chinese have used ginkgo for thousands of years to relieve asthma, lung weakness and congestion, venereal disease, and as a cancer remedy. Those same intuitive Chinese also found that ginkgo increased sexual energy, regulated blood flow to the brain, legs, and other extremities, and promoted general longevity. Good blood circulation is essential for good health. Indeed, poor circulation causes us to get old! The cells in the body become less dynamic, we experience more aches and pains, and our senses become dulled.

However, with proper supplementation of ginkgo biloba, life and vigor can be prolonged and enhanced. Studies conducted on the supplement showed it improves the quality and quantity of microcirculation, which causes circulation to be improved throughout the body. It also prevents damage to our organs by dangerous chemicals (free radicals), while blocking the platelet-activating factor (PAF) which may be responsible for causing skin disorders such as psoriasis, hearing loss, heart disease and asthma. Ginkgo just may be the next closest thing to the Fountain of Youth! The results of modern research on ginkgo biloba are phenomenal. Just to name a few, in a 65-week study, poor circulation in patients improved after they took ginkgo. They were able to walk farther with less pain then patients who took a placebo. A study on ginkgo’s mental effects showed that 58% of a group of elderly patients who took 160 mg/day showed improvement in memory, alertness, attention, mood, and awareness over those taking a placebo. The research is so plentiful, I can’t hope to tell about it all hear.

Who needs it and what are some symptoms of deficiency?

As ginkgo is a brain enhancer, it has obvious positive implications for those who suffer from Alzheimer’s disease or cerebrovascular insufficiency. It may also help fight diabetes, depression, and atherosclerosis. Sexually, ginkgo has been shown to be a supportive herb for treating infertility in males or impotence. Ginkgo biloba can help anyone improve brain function by preventing and treating conditions of cerebral insufficiency caused by a decreased blood flow to the brain. Ginkgo, by protecting against brain weakness, can help restore the brain to full capacity, reducing senility and protecting against damage by free-radicals. Anyone who suspects circulation disorders may benefit from ginkgo’s wonderful blood circulating properties. Many hearing and eye disorders are caused by free-radicals, which affect millions of people. Ginkgo’s ability to prevent and guard against free-radicals makes it an important substance to know about.

How much should be taken? Are there side effects?

Ginkgo absorbs into the body easily and has no known toxicity. However, like any dietary supplement, it is important to take ginkgo biloba correctly. Either capsules or extracts can be taken. Ginkgo biloba supplement should be taken at a dose ranging from 40 to 200 mg of three times per day. Generally, 60mg three times per day is a good rule of thumb. Up to 240 mg per day are used by some people with memory loss and confusion, cerebrovascular insufficiency, and/or resistant depression.

Recommendations:

Pure Ginkgo Biloba Products

• Now Ginkgo Biloba Double Strength, 50 Vcaps
• Nature's Herbs Ginkgo Power, 50 Capsules
• Now Ginkgo Biloba, 60 Vcaps
• Olympian Labs Ginkgo Biloba, 60 Capsules
• Solaray Ginkgo Biloba Extract, 60 Capsules

Other Ginkgo Biloba Products

• Futurebiotics ThinkFast, 60 Capsules
• Nutrition 53 Neuro1, 2 Lbs.
• Irwin Naturals Ginkgo Smart, 60 Liquid Soft-Gels
• Controlled Labs Blue Gene, 150 Tablets
• Optimum Nutrition Opti Men, 180 Tablets

Sports Supplement:Chlorella

Chlorella is a genus of single-celled green algae, belonging to the phylum Chlorophyta. It is spherical in shape, about 2 to 10 ?m in diameter, and is without flagella. Chlorella contains the green photosynthetic pigments chlorophyll-a and -b in its chloroplast. Through photosynthesis it multiplies rapidly requiring only carbon dioxide, water, sunlight, and a small amount of minerals to reproduce[citation needed].

The name Chlorella is taken from the Greek word chloros meaning green and the Latin diminutive suffix ella meaning "small". German biochemist and cell physiologist Otto Heinrich Warburg, awarded with the Nobel Prize in Physiology or Medicine for his research on cell respiration in 1931, also studied photosynthesis in Chlorella. In 1961 Melvin Calvin of the University of California received the Nobel Prize in Chemistry for his research on the pathways of carbon dioxide assimilation in plants using Chlorella. In recent years, researchers have made less use of Chlorella as an experimental organism because it lacks a sexual cycle and, therefore, the research advantages of genetics are unavailable[citation needed].

Many people believed Chlorella could serve as a potential source of food and energy because its photosynthetic efficiency can, in theory, reach 8%,[1] comparable with other highly efficient crops such as sugar cane. It is also an attractive food source because it is high in protein and other essential nutrients; when dried, it is about 45% protein, 20% fat, 20% carbohydrate, 5% fiber, and 10% minerals and vitamins. However, because it is a single-celled algae, harvest posed practical difficulties for its large-scale use as a food source.[citation needed] Mass-production methods are now being used to cultivate it in large artificial circular ponds.

Cherry Suprise Fat Free Shake

Ingredients:

• 3.0 scoops Whey Isolate protein powder(Fruit Blends are the best!)
• 1 Cup of Pitted Cherries
• 1/4 tsp Vanilla
• 1 tbsp Flax Oil
• 1 packet artificial sweetener
• 16 oz. water
• 3 ice cubes

Directions:

Add all ingredients to blender, whip until smooth, and serve.

Nutritional Information:

All added ingredients (excludes protein powder & Flax Oil)
Calories - 104
Carbohydrates - 23g
Protein - 1.5g
Fat - 0.3 g
Fiber - 3 g

Makes two delisous servings!!!

Sports Fitness Workout of the Month

A Matter Of Strength!
By: Joe DeAngelis

“Grinders are guys who squeeze out one rep after another when it looks like they're flat out exhausted.”

Like most boys, I read a lot of comic books. While all comic book heroes were muscular, none compared to "The Incredible Hulk" in my opinion. He was green, seven feet tall and weighed over a ton. In addition to his tremendous girth, he had superhuman strength. In my young mind, I equated size with strength. Most guys still do. I don't.

The Past

As both a competitive powerlifter and bodybuilder, I know that bodybuilding and powerlifting have drifted apart. In the old days, bodybuilders like Grimek, Park, Oliva and Schwarzenegger trained hard and lifted heavy, like powerlifters. Except for a few, today's bodybuilder is a lot more specialized.

Combining both strength and power training will give a physique a look of raw power not seen on many of today's bodybuilders who practice "pumping" movements exclusively. Compare the bodies of Ronnie Coleman (a competitive powerlifter) with Flex Wheeler. When it comes to freaky mass, Ronnie's physique screams pure power.

The Basic Secret

If you're looking to add some monster size to your frame, picking up a few power moves may be the ticket. You know the ones I'm talking about, basic, classic lifts like the squat, row, deadlifts, and bench press. Technique is equally important. Your goal should be to add weight progressively without sacrificing form.

You can grunt as loud as you want and throw the weights around, but by ignoring form, the exercise becomes easier. This removes the painful stress from the body, the stress that'll turn you into a freak. What's more important, looking like you can lift more or getting stronger and bigger? So when you squat, you could lift more weight by spreading your legs wider and keeping the bar low on your back. But your legs won't grow as quickly.

I've seen guys lifting heavier than they should in the gym so often, I'd laugh if it weren't so pathetic. I tell these guys to keep the bar high on their traps, feet shoulder-width apart, and avoid the use of knee wraps and a belt (except on the heaviest lifts). Recently, I squatted 805 pounds with a narrow stance (without a belt or knee straps) in an APF meet. Powerlifting gives you strength like this.

Good Form And Increased Weight

Whether you're benching, deadlifting, rowing or squatting, be sure to do the lift like a bodybuilder: lift with strict form and proper movement. At the same time, strive to increase your poundages. Be careful not to overtrain, especially when training to increase strength. The bigger and stronger you get, the less you need to train. That's right, you heard me.

The bigger you get, the less you need to train. What do I mean? Listen, when you first walk into a gym, you might bench 100 pounds for ten reps for a total of 1000 pounds. A year later, you might bench 200 pounds for the same reps, totaling 2000 pounds.

So in the same time that it takes to crank out ten reps, you're placing twice the stress on those same muscle groups. This is just one set. Can you imagine the kind of muscle-tearing, bone-busting stress you'd be putting on your body over the course of an entire workout?

Recovery

Now consider that as you get older, your recovery times get longer. That is, you don't recover from workouts (or injuries) as quickly as you used to. This, combined with the fact that you're training with heavier weights, increases the risk of "overtraining." If you're gains have stopped coming, give yourself more rest, fewer sets, or both. Don't slack on the intensity though.

When determining the number of sets you needs, keep your total number to a minimum. Eight to ten sets for the large muscle groups and four to six for the smaller muscle groups should do the trick. If, for example, after ten sets of legs or six sets of triceps, you have energy to spare, it means that you haven't worked hard enough or used enough weight. Load up the bar next time.

Grinders

I'm not going to kid you. Training for high levels of strength and muscular development is hard work. Extremely hard work. There's a word for guys who train like animals in the gym: "grinders." Grinders are guys who squeeze out one rep after another when it looks like they're flat out exhausted. This kind of effort produces results. So train hard and train right. The results will come. In no time, you'll go from Bruce Banner to the Incredible Hulk.

Thanks,

AnimalPak Articles

Sports Supplements - Reviews

Six Star
:: Presents ::
Professional Strength Whey Protein

Six Star Professional Strength Whey Protein is a clinically proven anabolic protein formula that's scientifically engineered to force massive muscle growth from your very first serving. The Professional Strength Whey Protein formula is built on a foundation of 100 percent whey protein - the most bioavailable form of protein in the world. But it doesn't stop there. Professional Strength Whey Protein is much more than regular or even so-called "premium" whey protein.

As powerful as it is, regular whey protein has limitations. Using the latest advancements in protein supplement science, Professional Strength Whey Protein overcomes the limiting factors of regular protein supplements. The trouble with regular whey protein is that it may not be absorbed by your muscles as efficiently when it is needed most. The fact is bodybuilders don't have time to wait for amino acids if they are going to get huge. Professional Strength Whey Protein is packed with clinically proven musclebuilding accelerators to quickly spike your blood amino acid levels and shuttle protein into your muscles. Each serving contains a whopping 25 grams of protein. The result of this accelerated amino acid transport and uptake is rapid gains in muscle size and strength.

Professional Strength Whey Protein is powered by 100% whey protein - the most bioavailable form of protein in the world for building freaky muscle.

The Six Star Professional Strength Whey Protein key ingredients are proven in university, gold-standard human clinical studies to be superior to regular whey protein for building muscle and increasing strength. The proof is in the science - Professional Strength Whey Protein is the musclebuilding solution bodybuilders need for fast, extreme results.

Our Conclusion:

This a really really good product here from Six Star Nutrition. Professional Strength Whey Protein has been getting excellent reviews from everyone who has tried it in the last 3 months. Decreased recovery time between workouts, and good muscle growth of 2.8 Lbs over 8 weeks average. Give it a try and write to us and tell us what you think. Get yours Today! [Order]

Species Nutrition
:: Presents ::
Carbolyze

Carbolyze has the unique ability to rapidly shuttle nutrients, as well as other performance supplements (e.g. creatine), through the stomach and into the bloodstream where they are then delivered directly to the working muscles to boost performance, increase recovery time, and stimulate protein synthesis. Welcome to the future of carbohydrate replacement drinks!

CARBOLYZE contains two key recuperative ingredients:

Waxy maize starch is a long-chain, high molecular weight, carbohydrate that’s 100 times larger than maltodextrin and 3000 times bigger than dextrose. Waxy maize starch is sugar-free, yet moves through the stomach 80% faster than either dextrose or maltodextrin and helps facilitate rapid glycogen resynthesis and nutrient uptake into the muscles. Gone are the days of bloating and cramping!

Here’s a great analogy that perfectly explains the advantages of a high molecular weight carbohydrate such as waxy maize starch. Imagine you're swimming in the ocean and a cruise ship passes by. The sheer weight of the ship displacing all that water will cause a vacuum that’ll, very effectively, suck you into the wake of the ship. Now imagine that you're swimming in the water and a jet ski passes by. In comparison to the cruise ship, the Jet Ski barely weighs more than you do and, consequently, won't affect your position in the water. Similar to the cruise ship, waxy maize starch (because of its sheer size) pulls wateras well as any other nutrients (e.g. amino acids, creatine, or glutamine) that are consumed with it into the blood stream and, then, into the muscle cells where they can be used for muscle growth and repair.

D-Ribose is a naturally occurring 5-pentose carbohydrate molecule that’s found in all living cells and that helps facilitate the production of ATP (the primary energy source for all cellular processes).

• No Bloating, No Cramps, No Stomach Upset
• 39 gm Muscle - Restoring Carbohydrate Per Scoop
• Most potent post - workout supplement available

Our Conclusion:

A excellent product for all athletes who need extra protein and an energy boost in their daily training and lives. Carbolyze is designed to help shuttle more nutrients into the cells for added growth and recovery, does it work - YES! We aretalking here about its use with Creatine Monohydrate. Stacke together these two got the most positive responces from all testers. It is very cost effective and taste really good(Fruit Punch #1). A great addition to any athletes toolbox! This stuff rocks, get yours today! [Order]

PrimaForce
:: Presents ::
Taurine

Primaforce Taurine is lab tested for potency and purity and can help:

• Supports Healthy Blood Sugar Levels
• Potent Antioxidant Properties
• Supports Energy Production

Our Conclusion:

One of the best supplements everyone should have in their toolbox! PERIOD! Can be stack with just about any pre-workout or post-workout supplement. Works best stacked with Creatine/NO mixes as a pre-workout enhancer. Excellent antioxidant properties for cell protection during hard workouts. Also add some to you post workout shake to jump start your recovery. It does just that! Great toolbox addition to any workout plan, beginner or advanced. Get yours now! [Order]

Optimum
:: Presents ::
100% Natural Oats & Whey

Oats and Whey are fundamental elements of an athlete's diet. Naturally low in sugar, Oats supply slow-burning complex carbohydrates and hunger-filling dietary fiber. Whey proteins are readily digested and provide considerable amounts of essential amino acids (EAAs) – especially the three branched chain amino acids (BCAAs). Our Natural 100% Oats & Whey combines the benefits of these nutritional powerhouses in a smooth, drinkable shake that's quick to prepare and equally easy to clean up after. Each serving packs in 24 grams of all-whey protein and as much fiber as a big bowl of oatmeal. Better yet, it tastes great, and it goes down easy. As the name suggests, Natural 100% Oats & Whey is free of artificial flavors, sweeteners, and synthetic colors. So naturally, it's great for breakfast, after workouts, and any time that you're looking for an on-the-go meal.

Beyond The Basics

• No Artificial Flavors or Sweeteners
• No Synthetic Colors
• Made with Whole Grain Oats Supplying 4 Grams of Dietary Fiber
• 24 Grams of All-Whey Protein
• Packed with Premium Whey Protein Isolates (WPI)
• Smooth, Drinkable Consistency

Our Conclusion:

One of the most economical new protein products on the market. 36 servings, 24 Grams of All-Whey Protein, and it tastes really good. Good toolbox addition. Get yours now! [Order]

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