What type of protein should you use?
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Protein is an essential part of everyone’s diet and most people are NOT getting enough of it on a daily basis. Not only is it the building block of muscle, but it aids in the repair/recovery of muscle, bones, tissues, and cells of the body. When utilized properly it can also help torch unwanted body fat!
There are four major types of protein(s) available in supplement form:
- Whey – Complete protein containing all essential amino acids; fast absorbing; animal protein coming from milk
- Casein – Predominant protein found in milk; slow absorbing; the “night time” protein
- Soy – Plant based from the soybean; fast absorption
- Egg – Slower absorption than whey, faster than casein; good option for lactose intolerance; high biological value
There is a lot of debate about what kind of protein is most beneficial for muscular growth, recovery, and even fat loss. I believe that all of these sources are of at least some value and serve a purpose. However, for the purpose of muscular performance and fat loss, you are likely to get the most bang for your buck from Whey.
If your goal is to build lean muscle, increase your metabolism, and burn body fat, here is my recommendation:
Drink a whey isolate protein shake post workout.
Whey isolate is a high quality complete protein that is fast absorbing. I believe that the 60 minutes following your workout are the most important 60 minutes of the day when it comes to nutrient intake and absorption into your body. This is a small window of time when you need to feed your muscle/metabolism with a good ratio of fast absorbing carbs to protein (at least 3:2). The carbs will work to restore the glycogen in your body you just depleted from exercise, while allowing the protein do what it does best, restore muscle tissue.
I love the protein line my partners at Prograde have developed and predominantly use Prograde Workout as a stand-alone shake or Prograde Protein if I’m mixing into a smoothie, where I add my own carbs from fruit and veggies.
If you’re interested in learning more about post workout nutrition, and more specifically the importance of protein intake after a strenuous workout, check out this free report ‘What to Never Eat After a Workout‘.
Eat More Fat.
By · CommentsTwo quick things for you this Monday:
Here is a great article on something that should sound pretty familiar. In summary, it says eat real food – fish, meat, veggies, and fruit. Stay away from sugar and processed foods, and don’t buy into the hype of fat free.
Read for yourself here:
http://www.dailymail.co.uk/health/article-2143477/Bring-butter–cheese-red-meat-milk-How-low-fat-obsession-harm-health-says-nutritionist.html?ITO=1490
Also, I get many requests asking about the bands we use in Bootcamp. They are the perfect compliment to a home gym and great for travel, really eliminating any excuse you may have for not exercising on vacation.
I purchase mine through Dave Schmitz, aka, ‘The Bandman’ and right now he is holding a 10% off sale right now when you enter ‘presummer10′ at checkout… Here is the direct link to the shopping cart:
https://rbt.infusionsoft.com/go/sc/a294/
Eating well is so hard because…
By · CommentsI came to a conscious realization yesterday about something (I think) I’ve known for a long time.
Eating well is so hard because temptation is everywhere.
It hit me over the course of two days while doing two things everyone does regularly.
1. Grocery Shopping
2. Eating Out
I’ve always bought into the phrase, ‘Shop the outside’ as it pertains to grocery shopping. It kind of always made sense; it’s where the meat and produce is. But as I made my typical route through the store this last time, here’s what I noticed:
As I walked toward the produce, I immediately encountered a display case full of ‘Little Debbie’ type snacks. Directly behind that display is an aisle full of sugary condiments and salad dressings. I avoid temptation as I pick out the produce I want and start my journey to the meat section. On my way, I pass through a seemingly endless row of baked goods, followed by more baked goods, more condiments, pasta, and sugary cereal. Pavlov’s dogs come to mind for some reason.
Now standing in front of the meats, I look behind me to see a full case of processed meats, loaded up with bread crumbs and full of artificial hormones; I withstand.
One place left to go – dairy section for some Greek yogurt and eggs. As I try to get there unscathed I feel stressed and teased and I’m conflicted by colorful signs for bags of potato chips and the fresh scent of pizza. I make it through only to be even more conflicted at the yogurt section. Do I stick to my guns with the plain Greek yogurt, or do I branch out for the Jell-O Pudding… I know what Cliff Huxtable would do, but I have to be stronger than that. I ignore the case of Twinkies in the middle of the outside aisle as I make my way to the eggs and grab them quickly; time to make a bee-line for the checkout… more distractions – bread, bagels, ice cream, and more. I close my eyes and hope not to run anyone over.
I finally make it to the check-out aisle and I’m blasted all over again by the beautiful glow coming from the wrappers named Twix, Snickers, and Reese’s Pieces. A quick glance of a photo-shopped picture of Kim Kardashian’s butt holds my attention until I’m ready to leave… I made it, but it was hard, real hard.
On Wednesday I went with Katie to a baby appointment. I like to be involved, so I look forward to these, but truthfully I’m not even sure why I go, it’s like I’m not even there. This is how a typical appointment goes, nurse walks in, “Hi Katie! How are you! How are you feeling! You look so great, are you getting excited, blah, blah, blah”! You’d think I could at least get a hello, maybe some eye contact, anything to acknowledge the fact that I’m in the room and maybe I had just a small part to do with all of this?
Anyway, after our visit we decided to stop for lunch at a place that I believe to be fairly healthy as far as selections go.
As we walked in, we passed a bowl full of little chocolate candies and those hotel style mints that get stuck in your teeth if you chew them. No problems there.
We were both decided on a grilled chicken salad even before entering the restaurant, but took the menu anyway. Grilled Panini’s, French Fries, Pasta Salad… Things started to heat up.
Katie has more will power than me (aka is more stubborn) and stuck to her guns. I compromised and asked for a Grilled Chicken Wrap and a side salad. After placing my order the waitress replied, “Would you like fries with that?” “NO”, I shouted. “Chips”? “NO, just get me a salad!” I calmly said.
5 minutes later our ‘fresh’ food comes out.
Katies grilled chicken salad was literally a family of 4 sized portion and included about half a cup of sun dried raisins loaded in sugar and two rather large buns… not Kardashian style; the bread kind.
Even in an attempt to eat well, we were forced into a battle of societal temptation. I failed straight out of the gate. With her strong focus, Katie didn’t eat the buns and took most of her salad to go.
My point in sharing these two very true stories with you is that I want you to know that I can relate to the same struggles that you are going through each day. I am in the trenches working with clients that face these challenges and more everyday; I even face them myself.
It’s not easy and most likely never will be.
But to be healthy, you need to make conscious decisions and be willing to sacrifice once in a while and work very hard to get results. In the end, when you’ve reached your goals and are living the healthy life you crave, it will all be worth it.
In Health,
Marc
Nutritional Accountability
By · CommentsYesterday I was speaking with a client that has seen an extreme amount of success over the last year, but does still struggle nutritionally. Even though she is still seeing continued progress and results today, nutrition is ultimately what is still holding her back from reaching her full healthy potential.
The frustrating thing for her is that she knows this, but still struggles with the lifestyle.
When I asked her what she thought the problem was, her reply was ‘Accountability’.
She said, “If you tell me to do something, I can do it… then I gradually start to slack off if I’m not held accountable.”
Does this sound familiar to you?
How do you learn self accountability?
A good place to start is by keeping a food journal and taking note of the bad choices you make on a typical day. I suggest you track your intake over the next three days, then email a copy to me so I can help you evaluate where your needs may be.
It’s May already!
I’m betting there is a good chance that most of you have a goal in mind for this summer; be it bikini ready for the beach, a wedding, or even a family reunion that you want to look good for. Don’t procrastinate all summer long, then fast and go crazy 2 – 3 weeks leading up to your event.
Start today!
If you haven’t been consistent with strength training, get consistent.
If you haven’t been supplementing strength training with High Itensity Conditioning at least two days per week; START!
If you’re still wasting your time by running 3+ miles or performing 30+ minutes of steady state cardio; STOP destroying your muscle metabolism!
Work hard and start today!
Beating Blood Sugar with Coffee
By · CommentsRecently I’ve been spending a lot of studying blood sugar levels in the body and how they are affected by our daily living – what we eat, how we move, stress levels, etc.
I’d say coffee is a pretty big part of most peoples day, so I found this to be pretty interesting and thought I’d share.
Dr. Walsh is part of research and development at Prograde Nutrition and has this to say about the positive impact the coffee bean may have on your blood sugar for fat loss.
http://fuel.getprograde.com/coffeebeans-blood-sugar.html?advert_id=AJB
Why Do Injuries Happen?
By · CommentsThe long answer is rather complex, so I’ll spare you the details and give the really simple answer to this question – people get injured because they do things wrong, A LOT.
Taking it a step further, people get injured because they are not physically prepared for the amount of stress they may put their body through during a workout. By not helping your body recover properly and jumping back into an intense workout again the next day or a day later; you expedite the process.
This is how joint problems, muscles aches, and chronic injuries occur and continue to develop over time.
Here’s how I propose you decrease the likelihood of getting injured:
- Warm-up – When done properly this may be the most important component of any training program. That means don’t just go through the motions; work to physically prepare your body for exercise, concentrate on range of motion and muscular contractions. Listen to how your body feels… If you train in a Bootcamp setting this means you must show up on time (or early if your trainer doesn’t include a dynamic warm-up as part of the workout).
- Cool-down – When your workout is complete, don’t just get in your car and drive off. Move around until your heart rate begins its trek back toward a resting rate, adding more low impact mobility exercises or static stretching. Don’t neglect the importance of the cool-down, not just for the prevention of injury, but also muscular development and fat loss.
- Recover – The four biggest keys to recovery are – Good Sleep, Good Nutrition, Scheduled rest days in a training program, and Active Pre-hab. You should know what good nutrition, sleep, and rest days entail. What I mean by active pre-hab is finding the time to add (self) massage, mobility training, sauna/hot tub/ice, and leisure activity (walking, hiking, etc) into your training schedule.
- Know your Limits – It’s great to work hard and push yourself beyond your comfortable threshold, but understand your limits. Using a heavier load or working at an intensity level your body is not able to handle will lead to injury. In Rapid Edge Bootcamp, we give three levels of difficulty for each exercise. It’s important for our clients’ safety (and results) to train within the level they are able to complete in a (safe) full range of motion, with perfect form.
- If it Hurts, STOP! – Don’t just stop, but tell someone about it! Tell your instructor/trainer and go see a doctor or therapist that is qualified to assess the injury. By neglecting it, your body will eventually fail you.
The bottom line is this, if you don’t prepare and repair your body, you will eventually get hurt. When you get hurt, your training will suffer. When your training suffers, your goals will flat-line while your waistline expands…
The Truth About Butter and Eggs
By · CommentsDue to widespread panic stirred from big food companies strategic manipulation, the words Butter and Eggs seemingly scare a lot of people.
For years we’ve been taught that butter is loaded with saturated fat and will lead to obesity and heart disease.
Eggs are bad for you because they will lead to high levels of blood cholesterol and clogged arteries.
It’s time we stop this insanity and let the TRUTH be told!
If you enjoy eating these foods as much as I do and want to understand the REAL value in eating them, these two articles are a must read:
And
What They Never Told You About Eggs
Please share with friends if you want them to enjoy these foods guilt free as well.
The Confliction of Spring
By · CommentsI’m conflicted.
The seasons are changing, the sun is shining, and it’s finally getting warm outside… Life is reborn all around us.
Soon swimming pools will be open, beach plans will be made, and bbq’s will be in full swing. It really is a wonderful time of year.
But I’m conflicted.
See, I’ve got a crazy sweet tooth… but I know if I want to get into ‘summer’ shape, I can’t go overboard with them like I sometimes do during the winter months of sweatshirts and bulky coats.
The good news is that I’ve discovered a few tricks over the last few years that have really helped me kick the sugar habit during the swimsuit months, and put the fat loss into high gear.
My favorite is by substituing baked goods with delicious and nutritious smoothies.
Here are two of my favorite recipes, both loaded with protein:
Prograde Blueberry Smoothie – Awesome on a hot summer afternoon!
1 Scoop of Prograde Vanilla Protein
1⁄2 Cup of Plain Greek Yogurt
1 Cup of Frozen Blueberries
1 Pinch of Stevia
1 Cup of Water
5 Ice Cubes
Blend together, pour and drink!
Prograde Almond Joy Smoothie – (just like the candy bar… kind of)
1 Scoop of Prograde Vanilla Protein
1 Teaspoon of Natural Almond Butter
1⁄2 Cup of Almond Milk
1 Pinch of Cinnamon
1 Cup of Water
Blend and Enjoy!
What you’re eating; Part 4
By · CommentsIn this final installment of What You’re Eating, we’re going to take a look at what ‘Mike’ eats in a typical day.
Mike has been following the Rapid Edge 28 Day Fat Loss program since mid February. He’s lost over 15 lbs and 3% body fat in that time. He’s been able to do this despite a very busy work schedule, which includes working the 3rd shift and heavy restrictions on what he can actually eat while at work.
For breakfast, Mike starts the day with 2 scrambled eggs and a little bit of pepperjack cheese. Sometimes he does add one serving of Kashi Cereal; minus the occasional Kashi, eggs are a great start. Throw some greens in there and Mike is off to a very nutritious start to the day.
For a mid morning snack, Mike consumes a protein shake. Real food is always optimal, but it’s not always a reality when constantly on the go.
At lunchtime, Mike has his best meal of the day.
Starting with a salad of mixed greens and veggies, he adds chicken or tuna along with 2 tsp of fat free dressing. If he is short on time or just doesn’t feel like preparing anything, he eats a Meal Movement meat and veggie.
Outside of the dressing (which was minimal), this is a fantastic lunch! Greens and lean protein are the essentials to healthy nutrition.
Dinner is the most difficult meal of the day for Mike.
Because he works in a prison, he is not allowed to bring any food into work with him. This really limits his choices to whatever the prison is serving. Making do with what he’s offered, he is still typically able to stick with a lean meat, fish, or steak and a side salad. I’m not sure of the quality of the food he’s eating, but when there is other, much worse options, Mike is showing tremendous will power around dinner time.
As an after dinner snack, he consumes a few almonds and celery with a small portion of peanut butter. This isn’t too bad, but a better option would be a piece of celery with some all natural almond butter, no almonds or peanut butter.
Finally, right before bed, he finishes out the day with a Casein Protien shake. This is a great way ensure that you are getting enough protein and amino acids, but also a nice little trick to help keep your metabolism working through the night.
All in all, this is a pretty good day of eating.
The results Mike has seen to date are evidence of that!
What you’re eating; Part 3
By · CommentsLast week we left off reviewing Sara’s breakfast, morning snack, and lunch. She’s made some obvious attempts at eating healthy and I know she’ll make these adjustments to get even better.
Today let’s take a look at the rest of her day:
Sara had her second snack of unsalted peanuts, walnuts, and an apple at 2:30pm.
Very good! The only thing to be careful of here is portions… nuts are a healthy form of fat, but because of the ‘healthy’ connotation, sometimes it’s easy to put an entire bad out and eat far beyond the recommend serving size. At that point this healthy snack takes a quick nosedive.
Sara usually eats dinner around 5:30pm and gets a nice portion of protein through chicken, fish, or beef. She also adds a baked potato, vegetable, and salad with that.
Without knowing the portion sizes or what the foods may have been seasoned with, I’d say this is pretty good! A big leafy green salad loaded up with veggies, apple cider vinegar, and extra virgin olive oil is always an easy and great addition to any meal. The benefits of the extra side of veggies go without saying.
The only question mark is the baked potato. I need to know if this thing was dressed up – sour cream, chives, bacon, cheddar – or completely naked?
Let’s hope it was naked… even then, you’re still looking at a pretty calorically dense side, heavy on starch, and highly glycemic. A better option, with what I believe to be better taste, is a yam or sweet potato.
Lastly, Sara finishes her day by caving to her sweet tooth with another Nature’s Valley Fruit, Nut, and Dark Chocolate granola bar… I’ve already hit on the granola bar, so I won’t cover that again.
Instead let’s talk late night snacking.
I’ve heard every possible opinion on this:
• Don’t eat after 7pm, 8pm, 9pm, etc
• Don’t eat starch or sugar late at night
• If you’re gonna eat starch or sugar, eat it late at night
• Don’t eat milk after 7pm
• Drink milk right before bed
You get the point…
Here’s what (I think) I know:
• Calories are burning 24/7
• Your metabolism DOES slow at night
• Some forms of protein are slowly digested (Casein)
• If you strategize properly (intermittent fasting), slow releasing carbs in the evening may be necessary to restore glycogen for the morning.
Here’s the thing to remember – everyone is different.
What works for me, may not work for you and vice-a-versa. I have clients that have done very well eating sugar or starches early morning or post workout. I also have clients that have done well when they only eat starches in the evening after dinner. I’ve also had clients that drink a casein protein every night before bed that have seen nice results.
To find what works best for you, you will have to experiment.
One more post in this series is coming your way soon!
