The purpose of consuming whey protein post-workout is because it is immediately absorbed into the body as compared to egg proteins and/or caseins which absorb at a considerably slower rate. For this reason, those proteins are termed "slow release." They do not actually release slowly, but because they all absorb at a slightly different pace, your body is absorbing proteins for an extended period of time. When you consume whey protein you provide your body with a full shot of protein all at once because of the absorption rate. There is an important window of opportunity when repairing you muscles after a workout. You only have an hour to get the nutrients your body needs, therefore you would want to consume the fastest absorbing nutrients around, right? This small window for proper recovery and muscle building is also why you should consume carbohydrates in liquid form, because they are readily available for use.
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Topics:
protein,
muscle building,
supplements,
sports supplements
We all know post-exercise re-feeding is crucial to reap the benefits of training, particularly high-intensity exercise. In a recent study conducted by Lynch et al. (2012), VPX Protein Rush® was compared to an isocaloric “ade” (iCHO) on performance indices following high-intensity resistance training (HIRT..pun intended!). The goal was to determine which macronutrient drink supported repeated performance. Fifteen healthy, 21-44 year old male subjects performed a 15-18 minute HIRT workout then immediately drank either VPX or iCHO. Following a two hour fast, the subjects performed an agility T-test, push-up test, 40-yard sprint, and reported rate of perceived exertion. After a one-week washout the subjects repeated the protocol with the opposite treatment (they acted as their own controls). While controlling for caloric intake and energy expenditure, it was found that VPX produced a significantly (p < .01) larger interaction effect between the performance tests following glycogen depleting exercise compared to iCHO. The RPE effects were similar between the two drinks.
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Topics:
vpx,
protein,
muscle building,
recovery,
supplements,
sports supplements
The best distribution of carbohydrate, protein, and fats to optimize performance, improve body composition and achieve a desirable target weight is up for debate. One important factor however is Nutrient Timing - how your body responds to the amount of calories you are feeding it throughout the day.
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Topics:
fat burning,
diet,
nutrition,
diet tips,
muscle building
Are you one of those gym rats who spends endless hours in the gym day in and day out working hard to improve your physique but don’t see any difference in your body? You believe that the more work you do, the better off you will be. Believe it or not, you might be doing more harm to your body than good when training so much. As a result, you might not be seeing any of the results you want. If you are experiencing any of these symptoms listed below, you may be over-training.
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Topics:
fitness training,
muscle building,
muscle,
recovery
Want to have the physique of a bodybuilder or fitness competitor? Start eating like one and you will be on your way to the body of your dreams. Here is an insider’s look at five staple foods on a bodybuilder’s diet.
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Topics:
health,
diet,
nutrition,
diet tips,
muscle building
The technique of a proper bench press is something you have to master and the only way you can is by benching and benching often – at least once a week. You have to find your “groove.” That groove will ultimately be the plane of movement from lock out (the top of the movement), down to where you naturally bottom out then back up over your eyes to lock out. For some guys their natural bottom out might not be hitting your sternum, but actually a few inches above.
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Topics:
fitness training,
training tips,
fitness tips,
muscle building,
muscle,
workout techniques
Protein is one of the biggest macronutrient necessities in the body. It is needed to repair, rebuild and replenish damaged muscle tissue after exercise. So whether you’re a power lifter, marathon runner, or a bodybuilder, if you want your body to perform at its peak, you need ample amounts of protein.
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Topics:
protein,
nutrition,
muscle building,
recovery,
supplements,
sports supplements
We have all heard the saying, “Breakfast is the most important meal of the day!” Have you heard that a breakfast rich in proteins may also prevent unhealthy evening snacking? According to a study done by Heather Leidy, “eating a breakfast rich in protein significantly improves appetite control and reduces unhealthy snacking on high-fat or high-sugar foods in the evening”.1
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Topics:
health,
diet,
protein,
nutrition,
muscle building,
recipes
So, here we are at the end of Phase 2 and you’re all eagerly awaiting the results. As you know from my “End of Phase 1” blog, I was down 14 pounds and feeling good. My body had finally adjusted to having carbohydrates every third day, and I was a lot less cranky than I thought I would be with the lack of carbs.
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Topics:
fat burning,
health,
diet,
fitness diet,
health and fitness,
fitness training,
protein,
nutrition,
diet tips,
muscle building,
muscle,
VIVO 360
For those of you who don’t know me, my name is Marc Siegel. I'm a certified personal trainer in New York with five fitness and training licenses and I currently write a weekly blog here. This week’s blog will be about my experience with Phase 1 of VIVO 360. I would like to preface this blog by saying that I have spent years working with Eric Hoult, the national director of VIVO 360, and share many similar views on dieting nutrition and training. I am sure that Eric can agree with me that while we have seen/put many people on various diet regimens ranging from the weekend warrior all the way up to people on a national competitive level, nothing has quite compared to the level of VIVO 360!
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Topics:
fat burning,
health,
diet,
fitness diet,
health and fitness,
fitness training,
protein,
nutrition,
diet tips,
muscle building,
muscle,
VIVO 360
