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All Natural (Safe for Kids) Post Workout Drink

Posted in Supplements on May 13th, 2010 at 11:04 AM

Research has been excessively clear on the fact that taking in a protein shake (preferably with some simple carbohydrates if the individual’s MAIN goal isn’t to lose fat) immediately before or immediately after training will help replenish energy stores, stimulate protein synthesis (muscle growth) and facilitate overall recovery.

With that said, many parents have expressed concerns to me about letting their teenagers take supplements. While I don’t think there’s anything dangerous PHYSICALLY about letting a teenager take a QUALITY (read: Don’t let the college kid at GNC sell you a supplement with 2000 ingredients that you don’t need), I can see the concern about teaching kids to lean on supplements instead of eating quality, nutrient rich foods.

Milk: Nature’s Protein Shake
A recent review of research on post-workout nutrition has shown that milk may offer many of the same benefits of stimulating protein synthesis and replenishing energy stores as commercial drinks.

Roy (2008) had the following conclusions:

“There is growing scientific evidence to support the use of low-fat milk following exercise by both individuals and athletes who habitually undertake strength or endurance training. There is data which suggests that fat free milk is as effective as, and possibly even more effective than, commercially available sports drinks at promoting recovery from strength and endurance exercise. […] Milk also has the added benefit of providing additional nutrients and vitamins that are not present in commercial sports drinks.”

Reference:
Roy, D. (2008). Milk: The New Sports Drink? A Review. Journal of the International Society of Sports Nutrition, 5: 15.

Assuming you aren’t lactose intolerant, milk may be a delicious, effective alternative to commercialized sports drinks. If you are lactose intolerant, TrueProtein.com offers a variety of protein supplements based on non-milk proteins.

To your success,

Kevin Neeld

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Top 3 Supplements

Posted in Supplements on March 15th, 2010 at 11:18 AM

I've been EXTREMELY fortunate to have some incredible interns at Endeavor Fitness. Frankly, it wouldn't be possible for me to write programs the way I do without them.

David Lasnier recently moved down to New Jersey from Quebec to start an internship with us. He's been an incredible asset at Endeavor; we're really lucky to have him with us. In this post he discusses the "Top 3 Supplements" for people to consider.

Introducing, David Lasnier:

Top 3 Supplements

"The supplement industry has been growing a lot in the last few years. There is an incredible number of supplement companies out there and an even bigger number of products available on the market. Let’s be honest, probably at the least 90% of all the products sold by the supplement companies are pretty much useless. It would be the subject of an entire book to try to cover each of them and trying to describe their effects and which ones are really worth it.

However, I feel there are 3 supplements that are essential that you need to know about and should consider taking on a regular basis. Here they are in no particular order:

Fish oil – and more specifically omega 3(EPA/DHA). EPA/DHA omega 3s are essential fatty acids that are found in very few food sources that would be pretty much limited to fatty fish. EPA/DHA have been proven to have many health benefits including improved hearth and cardiovascular health, decreased risks of a number of deceases including Alzheimer and certain types of cancer, anti-inflammatory, decreased muscle soreness and increased insulin sensitivity (which helps decrease body fat levels) just to name a few. Fish oil supplementation has been proven effective and the number of studies supporting the effects of EPA/DHA is constantly growing. For optimal health benefits, aim for at least 3g of combined EPA/DHA per day.

Vitamin D – it is found in few food sources including fatty fish and fortified milk. Vitamin D is synthesized by our skin from sun light which would be the main source we are getting it from. Unfortunately, the amount of time we are exposed to sun light during winter months, for those living in the northern part of the continent, is negligible and even during the rest of the year a lot of people aren’t getting nearly enough. Recent research shows us that vitamin D deficiency could be associated with increased risk of different types of cancer, chronic fatigue, depression, hypertension and diabetes. Therefore, you might want to consider starting supplementing with vitamin D. If you do, start with 1,000 IU per day, and you might want to get that number up somewhere around 2,000-3,000 IU per day during the winter or if you feel you’re not getting enough sun light.

Protein powder – this might be a no-brainer for those of you who are working out and trying to put on some muscle mass. Protein can sure help you gain muscle mass by recovering faster, but it can also decrease muscle soreness, help you preserve lean mass when dieting and control your hunger. Drinking a protein shake during your afternoon break can go a long way in preventing you from getting those cravings for sugary snacks and buying unhealthy foods from the vending machine. Add that to the fact that a lot of people who exercise don’t eat enough protein, and you have very good reasons to supplement with protein. Sure you could get more from your diet, but protein powders are cheap, very convenient and digest faster than any other protein source. When buying protein powder, you want to look for whey isolate and casein sources since they’re the highest quality out there and you want little to no carbs and fat in your protein powder. Protein needs vary according to your bodyweight, but you might want to start with somewhere around 1-2 protein shakes per day with 1 scoop of protein(~20-30g) in it."

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