Supplementation Before and After Weight-Lifting: The Bare Minimum For Building Lean Mass

If you spend an hour examining the packed shelves of a supplement store, you are more likely to walk away with a headache and empty pockets than a useful supplement. It is impossible to distinguish between supplements that build mass and those that build only debt without reliable nutrition and supplement information. Some supplements are useful but must be taken in appropriate quantities at the proper times.

research supports the notion that meal timing around exercise increases the amount of lean mass gained. In one study, researchers supplemented two groups of men with the same supplement, except one group got the supplement immediately before and after resistance training; the other group received the supplement several hours before and after working out(1). The group that received the supplement immediately before and after the workout gained significantly more lean mass than the group that did not practice good nutrient timing.

The most important part of building lean mass is eating extra calories. The extra calories should come from high quality protein, carbohydrates and fat, primarily before and after workouts.

Before a Workout-

protein:

Generally, protein supplementation enhances lean mass gain during periods of resistance training-- thousands of studies support this conclusion. A study conducted at Baylor University in young men showed a significant increase in muscle mass with about 40 grams of protein supplementation per day (2). Before a work-out, whey protein, casein protein or mixed protein sources (like whey and casein/egg and whey).

Supplement with 0.5 grams/kg of protein before your workout.

BCAA:

The branched chain amino acids include leucine, isoleucine, and valine. All of these amino acids (the smallest units of protein), and leucine especially, increase the rate of muscle building and decrease the rate of muscle break down (3,4). Hence, BCAA supplementation before and after weight-lifting allows for an anabolic effect on protein metabolism.

Experts recommend 3-6 grams of BCAAs before and after workouts; take about 3 grams for each 50 kg of body mass. A pure BCAA powder is the most ecomical way to take this supplement; one rounded teaspoon is about 5 grams. A container containing 500g should cost you about $22-30 and should last about 2 months, depending on your weight.

Carbohydrates:

Carbohydrates are an important fuel source; lower glycemic or "slower" carbohydrates should be consumed before a workout. Good examples are oats and berries.

Consume about 0.5 grams/kg of carbohydrates before your workout.

Creatine:

Numerous studies have been published showing the benefits of creatine supplementation for increased lean mass and strength. One study showed about twice as much lean mass gain for men taking creatine over the placebo group when completing the same resistance training program (5). In this study the men supplemented with 20 grams/day during a one week loading phase and 5 grams/day for the rest of the twelve week study for maintainance. If you choose to do a loading phase, be sure to split the creatine up into 4 or 5 doses throughout the day to minimize stomach upset.

Creatine monohydrate is the form of creatine that has been studied the most and has been proven effective in research; 500g should not cost more than $15. Furthermore, there is evidence that creatine is absorbed better with high-glycemic carbohydrates; bananas and juice are good natural sources of sugar.

Example of a Good Pre-work Out Shake for a 170 lb Man (taken 30-45 minutes before the workout begins): 1- 1.5 oz (scoops) casein protein, 2 Tbsp oats, 1 medium banana (in chunks, frozen for a thicker shake), 5 grams BCAAs, 7 g Creatine Monohydrate, ice or water as desired

Immediately After a Workout-

Carbohydrates:

Quick-absorbing carbohydrates are important after a workout for a number of reasons. First of all, the enzymes responsible for glycogen synthesis are upregulated immediately after resistance training. Glycogen, which is made in the body from sugar, is a major carbohydrate fuel for weight-training. As such, it is important to get your post-work out shake into your body as quickly as possible after a workout. Additionally, the high-glycemic carbohydrates stimulate the release of the anabolic hormone insulin, which aids in muscle recovery and growth.

Comsume at least 0.5 grams/kg of high-glycemic carbohydrate after a workout when you are trying to gain lean mass. Bananas and honey are both good choices after a work-out.

protein:

Whey protein is quickly absorbed and has an overall anabolic effect on muscle, as demonstrated in a study of young males (6). In this study the men who supplemented with whey protein and creatine increased their strength to the greatest degree; those who supplemented only with whey (1.2 g/kg/day) also improved significantly more than the placebo group.

Supplement with 0.5 grams/kg of whey protein after your workout.

BCAA:

The rationale is the same as the above; take 3-6 grams in a post-work out shake.

Example of a Good Pre-work Out Shake for a 170 lb Man: 1.5 oz (scoops) whey protein, 1.5 medium bananas (in chunks, frozen for a thicker shake), 5 grams BCAAs, ice or water as desired

*Do not add a fat source to your post-workout shake. Fat delays the emptying of stomach contents into the small intestine; you want the nutrients to reach your small intestine as quickly as possible*

You gain improve your gains with smart and consistent use of sports supplements. Though the supplements above are by no means an exhaustive list of all useful supplements, the most important and useful and effective ergogenic aids were included. When you are training to add lean mass, be sure to fuel your workouts 1) take your pre-workout supplements 30-45 minutes before you begin training; and 2) take your post-workout supplements within 30 minutes of completing your resistance training.

1. Cribb PJ, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc. 2006 Nov;38(11):1918-25.

2. Kerksick CM, Rasmussen CJ, Lancaster SL, Magu B, smith P, Melton C, Greenwood M, Almada AL, Earnest CP, Kreider RB. The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training. J Strength Cond Res. 2006 Aug;20(3):643-53.

3. Blomstrand E, Eliasson J, Karlsson HK, Kohnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.

4. Escobar J, Frank JW, Suryawan A, Nguyen HV, Kimball SR, Jefferson LS, Davis TA. Regulation of cardiac and skeletal muscle protein synthesis by individual branched-chain amino acids in neonatal pigs. Am J Physiol Endocrinol Metab. 2006 Apr;290(4):E612-21.

5. Volek JS, Duncan ND, Mazzetti SA, Staron RS, Putukian M, Gomez AL, Pearson DR, Fink WJ, Kraemer WJ. Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Med Sci Sports Exerc. 1999 Aug;31(8):1147-56.

6. Burke DG, Chilibeck PD, Davidson KS, Candow DG, Farthing J, smith-Palmer T. The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength. Int J Sport Nutr Exerc Metab. 2001 Sep;11(3):349-64.

Jean Jitomir is a Registered Dietitian, light weight bodybuilder and Exercise nutrition PhD student. her department specializes in sports ergogenic aid and muscle hypertrophy research. Read more about her at:

http://www.jeanjitomir.com

Yoga Equipment Bridge

Going Wireless with Your Headphones

If you're looking for the latest in wireless headphones for your enjoyment and private listening, whether to TV, stereo, home entertainment such as theater, iTunes or Ipod, you might do well to look at the highly recommended Sennheiser RS 130 wireless headphones.

These state of the art wireless headphones provide an advanced communication via FM radio frequency. The result is clear sound with no background noise or static and nearly 500 feet of free movement. The headphones have terrific surround sound effects and weigh less than ten ounces. They are ergonomically designed to provide hours of comfort.

The features of the Sennheiser RS130 wireless headphones include a base station for the headphones that is attractive and stores the headphones whre they are not in use and also charges the batteries. Batteries are NiMH type, and their single charge keeps them going for 22 hours of your listening enjoyment. The wireless headphones base station has a 900 MHz high performance transmission, also wireless, that delivers a playback that is very impressive in its high fidelity capability. Its transmitters use Sennheiser's customized system of intelligent automated tuning. This seeks and then chooses the best of three channels from base to headset that are available for delivery of sound to the wireless headphones.

A music professional and online consumer music advocate reviewed the Sennheiser wireless headphones. He noted the worldwide acclaim of all Sennheiser audio products as well as its firm's state of the art designs and manufacture. He said that the Sennheiser RS 130 wireless headphones lived up to the Sennheiser quality reputation by delivering a high performance sound, as well as top notch value and ergonomically designed comfort.

He said that he tested the Sennheiser wireless headphones both inside and outside, in conjunction with his speaker system - a ZVOX 315 - and his iPod. The ZVOX 315, by the way, is a surround sound single box speaker system that uses a single cable to connect to an mp3, an iPos, portable music instrument or equipment, or a computer, TV, CD player, DVD, satellite or clock radio, game console or any other device that has a jack for headphones or an audio output of some sort.

He also used his iTunes from his laptop. What he found was that the Sennheiser RS 130 wireless headphones gave him unparalleled listening without any disruptive noise. His recommendation was that anyone who was looking for a set of wireless headphones for less than $200 to be used with their iPod, their iTunes, their TV, stereo, or home theater, didn't need to look anywhere else.

Video Yoga Gratis

Three Branding Lessons I Learned From Inside the Yoga Temple

I'll let you in on a little secret...I've recently become addicted to Yoga! It's a great way for a type-A personality like me to unwind, get centered and focus on something other than the next task on my list of to-do's. The added benefit is that I've gained more physical power and strength and an abundance of clarity in all aspects of my life.

I've been practicing yoga now for several months and have been so focused on my movements that I failed to notice there is much to be learned about business success in the midst of the 'om'. Here are 3 lessons we can all learn from:

1. Let your inner voice guide you
Unlike competitive sports, Yoga practitioners don't compete with the rest of the room or even themselves. Instead, they honor where they are at in the moment and stretch not based on what the rest of the group is doing but based on how far they can go that day. This requires really listening to your inner voice, honoring where you're at and not imposing preconceived judgments on yourself.

In business, instead of moving at the pace of the pack, or making decisions based on what others are doing (or not doing), develop a strategy that honors your brand statement. When you are clear on your brand, and the value it represents, you are able to make decisions that point back to what really matters and is right...for you.

2. Expect to get out of balance
One of the moves I had the most difficulty with in the early stages of my yoga practice, is called 'Tree pose.' As a yoga newbie, I didn't have the focus I have today and balancing on one foot while my hands floated in the air above me was challenging. I'd fall out of the move, and became frustrated.

No matter the size, or age, of your business there will be times when what you forecasted doesn't go as planned. It's easy to just throw your hands up in the air and give up or change your course completely - your brand isn't built on that now is it? Before you become frustrated, take a moment to readjust and try that marketing strategy or sales tactic again.

3. Model the actions of those that are achieving what you want
Whether you practice yoga in a studio with other people or prefer to move into downward-facing dog in the privacy of your own home, it helps to model someone who is performing the moves successfully. I'm always keeping an eye on my instructor when she introduces a move I'm not familiar with so that I can copy her movements.

As a small business owner, you don't have to go it alone! Look for role models that are achieving the success you want and learn from them. The trick is to avoid taking advice from those that aren't more successful than you. Beware of 'wanna-be' mentors that position themselves as know-it-alls when in fact they are do-nothings.

The most enjoyable part of my yoga practice is the 'Salutation Seal' when we place our hands near our heart and reflect on our accomplishment. As part of your business' practice honor your accomplishments and remember, tomorrow is another day.

Namaste.

2007 Liz Pabon. All rights reserved.

about the author: Liz Pabon, The Branding Maven, is inspiring, motivating and empowering - but most importantly, shes effective. A speaker and author on the topic of personal branding, Liz delivers insights and principles that are proven to achieve WILD SUCCESS. Liz publishes the weekly Keys 2 Wild Success! ezine. If you're ready to ATTRACT amazing clients, set yourself APART from the pack, make a lot more MONEY, and have a lot more FUN in your small business, get Lizs FREE WEEKLY TIPS by going NOW to http://www.thebrandingmaven.com!

Prenatal Yoga New York

Buying Wholesale Sports Apparel

When people want to dress well even when playing basketball or football, the clothes worn have to fit the part. This means wearing something like Fubu, nike or reebok instead of some cheap knockoff that will get torn after a few washes.

The quality of the thread used plays a big part in the cost of the shirt. Discounts or sale events only happen when the season is about to end so if the person wants to be in style, the customer has no choice but to pay for it.

Is there no way to get a good bargain? Yes there is because there are sites on the web that buy these from suppliers at wholesale then sell it to people at rock bottom prices.

An example could be a nike pair of shorts that will cost $24.99 in the sporting goods store. Believe it not, these same item can be purchased off the internet for just $8.99. This means the customer can almost get three items for the price of one.

Things like these are considered to be a good bargain and those who want it will just have to give the credit card details and once approved, the company will have this prepared and delivered to the clients home in a few days.

There is another reason why many people are using online wholesale websites aside from the price. The individual can go online anytime since the store is open 24 hours a day seven times a week so there wont be any pressure in looking over any time before deciding to purchase it.

Though there might be a problem with the fitting, this can be avoided by going into a store and fitting a similar item.

online sites dont only sell clothes but other items as well. If the customer is satisfied with the matching top and bottom, there are also sports accessories such as socks, shoes and bags that can be taken to the gym, court or field.

Being fashionable doesnt always mean shelling out a lot of money as long as there are online stores that are able to buy these and sell it at discounted prices. The person will just have to find it in the internet to be able to look and feel good instead of waiting for few months to pass when these retailers go for the end of season sale.

Low Jeremy maintains http://sports-apparel.articlesforreprint.com This content is provided by Low Jeremy. It may be used only in its entirety with all links included.

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