Health Habits

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Posts Tagged ‘nutrition’

Peri-Workout Nutrition

December 15th, 2009

gatorade shower Back in the olden days, workout nutrition consisted of a quick run to the water fountain between exercises.

Then came Gatorade.

Then, we were introduced to the magic 20 minute post-workout window of time.

We were told that if we chugged down a carb/protein shake immediately after working out, we would:

Shift our metabolism from a catabolic state (muscle damaging) to an anabolic state (muscle building) .
Reduce post exercise muscle soreness
Get bigger, stronger, leaner, faster, etc…

And there was (and still is) a lot of scientific research to back up this belief.

As a result, every gym put in a “smoothie bar” and we all chugged down some pretty gross post-workout protein shakes.

But wait, it doesn’t end there, we’re just getting started.

Researchers began to study whether pre-workout carb/pro nutrition might be even more efficient than post-workout carb/pro nutrition.

And their research showed that it was.

mango-shake As a result, instead of one post-workout shake, I was now drinking half my shake pre-workout and finishing the rest post-workout.

I thought I had it all figured out.

Not quite.

The next scientific breakthrough discovered that while a combined carb/pro shake pre-workout worked wonders, a carb free protein meal didn’t work near as well.

And that was fine with me. Those heavy pre-workout protein shakes were sloshing around in my stomach and slowing down my workouts.

RECAP

At this point:

Carbs before workout – GOOD
Carbs & pro before workout good, but made Doug’s tummy upset
Carbs during workout – GOOD
Carbs & Pro (Amino Acids) immediately post workout – GOOD

In a nutshell, the theory is that:

Carbs raise your insulin levels, increasing the efficiency of nutrient absorption.
Your workout inflicts micro-damage on your muscles.
Your muscles are now streaming for nutrition to re-synthesize newer/stronger/faster muscles.
Then you throw a bunch of protein/amino acids into the mix

And voila, your body recovers faster & more efficiently from your workouts.

End of story, right?

Not yet.

In the past few years, I have been reading more about improving anaerobic endurance during workouts by supplementing with beta alanine or bicarbonates. And while the research shows mixed results, I have personally and professionally seen impressive gains in endurance during some pretty intense HIIT & HIRT workouts.

Since adding these supplements into the mix, I have been able to push some very intense workouts well past the dreaded 45 minute mark.

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So, what does all of this mean?

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It means that for best results, I recommend:

Eating a combined pro/carb meal (real food) 1 to 2 hours before working out
Drinking a mid-workout beverage containing…a high GI carb like maltodextrin, BCAAs, creatine, bicarbonates and/or beta alanine.
Drinking a post-workout shake containing carbs and a fast digesting protein (whey isolate).

Keep in mind this is a best case scenario type of peri-workout nutrition program.

Most of you aren’t going to want to spend the money on all of this stuff.

So, if cost is an issue, I would recommend

Eat the pre-workout meal as described above.
Drink watered down orange juice during your workout. BCAAs & Creatine if you can afford them.
Post-workout shake as described above.

Personally, I have tried 3 different workout beverages with sugar/BCAAs/Beta Alanine/Bicarb and have found that Biotest’s Surge Workout Fuel to be the most effective. It costs approximately $1.10 per serving.

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BTW – peri means around or about…so in this case peri-workout nutrition means nutrition around your workout

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I look forward to hearing your feedback. Workout nutrition is a hotly debated topic amongst all of the “experts” out there on the interweb.

My skin is thick, don’t hold back.

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You Will NEVER Drink Soda Again

December 15th, 2009

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Nutrition Myth Busted: Caffeine and Dehydration

December 9th, 2009

coffee

For years & years, we have been told that caffeinated beverages (coffee, tea, etc) are diuretics and that they dehydrate us and that they do not count towards those magic 8 glasses of water we are all supposed to drink each and every day.

And for years & years, I thought this was a colossal line of B.S.

And I was right.

According to this study & that study, there is no valid scientific support for the suggestion that consumption of caffeine-containing beverages as part of a normal lifestyle leads to fluid loss in excess of the volume ingested or is associated with poor hydration status.

Therefore, there would appear to be no clear basis for refraining from caffeine containing drinks in situations where fluid balance might be compromised.

So, the next time someone tells you that you shouldn’t drink coffee because it will dry you up like a California Raisin, send them over to Health Habits for a little book learnin’.

And once again, like those guys on the Discovery Channel, I declare this nutrition myth…BUSTED

myth-busted

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Fitness Scam or Miracle Supplement?

December 8th, 2009

Earlier today, I came upon this online ad.

i got ripped

Wow!!!

Paul got ripped in 4 weeks…without killing himself in the gym or dieting.

However did he do it?

I have to know….Must follow link…to this site….

pauls hollywood workout

Double Wow!!!

It gets even better….a FREE super supplement used by hollywood actors to get ripped in 4 weeks without killing themselves in the gym or dieting

It almost seems too good to be true.

But, Paul looks like an honest guy, so I click through to check out the secret to his success…Muscle Might

muscle might

Triple Wow!!!

The World’s #1 Selling Muscle Building Supplement
A Risk Free Trial
A Chance at a $1000 prize

and I can get ripped in 4 weeks without killing myself in the gym or dieting

Sign Me Up!!!

But wait, maybe this offer is too good to be true.

Perhaps I need a little cooling off period.

This feels like one of those impulse purchases I have been hearing about….

(30 minute cooling off period…imagine the theme from Jeopardy playing)

….I’m back, and it’s not an impulse purchase. I still want to take advantage of Paul’s kind No Risk Offer.

So, let’s head back to Paul’s website….and what the???

pauls hollywood workout

Who’s this guy?

That’s not Paul.

And what the hell is Ultimate Acai Max?

Where’s my #1 Best Selling Muscle Building Supplement – Muscle Might?

Arrrrggggghhhh!!!!!

Paul lied to me.

I feel so used

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But wait, it gets worse.

I’m not alone in my shame.

According to web traffic reporting sites

Alexa

alexa

and Quantcast…

quantcast

…a lot of people are being sucked in by Paul’s fat burning, muscle building siren’s call.

And my question to them is…is anyone buying buying this stuff?

Does anyone believe pretend Paul?

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Transformation #2 – Me

December 2nd, 2009

Doug...happy & sweaty @ the gym

Every autumn, I dedicate my workouts to strength & power.

I set myself a goal, hit the gym and unleash the beast.

This year, my goal was to press 350 lbs overhead.

And, as that stupid grin on my face can attest to, not only did I achieve my goal, I crushed it by pressing 365 lbs overhead. Woo Hoo!

Unfortunately, along with all this superhuman strength comes some superhuman eating and a wee bit of extra body-fat.

As of this morning, I weighed in at 252.2 lbs @ 15.4% body-fat.

doug's body composition Dec 2

Way too p-p-porky for my liking.

So, as I do every winter, I clean up my diet and start a new training program similar to the one I gave to the Healthy Irishman.

The goal being that I drop my body-fat down to 10% without losing much muscle mass.

doug's body composition goal

What is new for this year is that I will be doing this transformation in front of my millions and millions of readers.

In the next few days, I will post an outline of workout & nutrition plans.

I will also post my daily workouts here. Feel free to sign up for email updates if you want to follow along.

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Posted in Exercise, I Wanna Be Healthy, I Wanna Look Great, Mental/Emotional, fat loss, fitness, obesity, weight loss, working out

Tags: diet Exercise fat fat loss fitness health healthy cooking healthy food nutrition obese obesity paleo primal transformation weight loss workout

Did You Take Your Vitamin D This Morning?

November 19th, 2009

vitamin-D

Winter is on the way people.

And along with the frigid temperatures and slushy sidewalks, winter means less sunshine.

And less sunshine means less Vitamin D.

And, according to this study, less Vitamin D means you have an increased risk of stroke, heart disease and death.

The Study

For more than a year, the Intermountain Medical Center research team followed 27,686 patients who were 50 years of age or older with no prior history of cardiovascular disease. The participants had their blood Vitamin D levels tested during routine clinical care. The patients were divided into three groups based on their Vitamin D levels – normal (over 30 nanograms per milliliter), low (15-30 ng/ml), or very low (less than 15 ng/ml). The patients were then followed to see if they developed some form of heart disease.

Researchers found that patients with very low levels of Vitamin D were 77 percent more likely to die, 45 percent more likely to develop coronary artery disease, and 78 percent were more likely to have a stroke than patients with normal levels. Patients with very low levels of Vitamin D were also twice as likely to develop heart failure than those with normal Vitamin D levels.

The researchers concluded “that among patients 50 years of age or older, even a moderate deficiency of Vitamin D levels was associated with developing coronary artery disease, heart failure, stroke, and death,” she says. “This is important because Vitamin D deficiency is easily treated.

If increasing levels of Vitamin D can decrease some risk associated with these cardiovascular diseases, it could have a significant public health impact. When you consider that cardiovascular disease is the leading cause of death in America, you understand how this research can help improve the length and quality of people’s lives.”

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So, did you take your Vitamin D today?

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What the Diet Gurus Won’t Tell You

November 12th, 2009

dietbooks2008

In under two months time, it’s going to be a brand New Year – 2010.

And a lot of you are going to make that most famous of New Years Resolutions.

I am going to lose weight.

And, most of you are going to fail…miserably.

Here’s why.

There are 3 Main Types of Weight Loss Plans

Eat Less Food
Eat Less of Specific Types of Food (most commonly Carbs or Fat)
Get More Exercise

And of course, most of the so-called “diet-experts” mix and match these three main plans to come up with their proprietary “miracle” weight loss program.

So, how come, year after year, millions of people:

Start a new diet
Quit that diet
Try another diet
Quit that diet
etc, etc, etc…

Don’t they have any will power?

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Of course, they have will power. Just as much as anybody else. Just as much as that skinny guy or gal that can’t quit smoking or gambling or watching too much reality tv.

Problem is, will power isn’t enough for most dieters.

Not when you consider the following list of factors that make dieting a can’t-win proposition for most people.

Health Habit’s List of Diet Killers

When dieters eat less food:

Their metabolism slows down
Specific brain chemicals increase appetite
Their “obesity” hormones join with those brain chemicals and appetite becomes an insatiable hunger
Neural pathways created by years of poor eating habits are abandoned (that’s good).
New (diet-friendly) neural pathways are created (once again – good)
Unfortunately, the old pathways are designed like super-highways while the new ones are more like bike trails. One bad meal and the old pathways come back online and the diet is broken.
Psychologically, the elimination of their standard diet results in feelings of loss & punishment.
Emotionally, dieters feel like they are being punished.
Socially, friends & family members often (unconsciously) try to sabotage the diet.

When dieters restrict food groups:

Metabolism may or may not slow down - metabolism is mainly affected by caloric intake and, to some extent, the amount of protein consumed.
The brain chemicals and hormones cry out for the restricted food.
Neural pathways are affected in the same way as above.
Psychologically, we see similar feelings of deprivation.
Same emotional response
Same social response amongst family members.
Amongst casual acquaintances, the social response can be even worse. In social situations (parties, restaurants) dieters who avoid carbs or fats can be perceived by others as being “difficult”
Low-fat dieters can suffer in a myriad number of ways. Impaired hormone production, damaged hair, skin & nails, alleriges, systemic inflammation, etc…
Low-carb dieters often suffer at first from the lack of readily available sugar as a fuel source. Over time, this problem resolves itself.
Unfortunately, the lack of fiber in the low-carb diet often doesn’t resolve itself. And we all know what a lack of fiber can do to a person’s bathroom habits.

When exercise is the sole weight loss method:

Exercise does all sorts of great things for your body – (improves mood, body image, strength, flexibility, general health, etc), but as the saying goes, you can’t out-train a bad diet. It is way too easy to eat 500 calories of delicious chocolate cake than it is to burn off 500 calories of body-fat.
And, to make things worse, studies have shown that exercise increases hunger.

And the problems get even worse for repeat dieters.

After numerous failed attempts at weight loss, these poor souls have created super-thick neural pathways dedicated exclusively to dietary failure.

They just don’t believe they can succeed.

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Seems pretty grim, doesn’t it?

So, what are we going to do?

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Here’s what I do for my clients.

Choose a diet/meal plan that keeps their metabolism humming along.
Choose a diet/meal plan that meshes well with their personality & their lifestyle
Create an exercise plan that boosts metabolism and makes them fitter, stronger & lighter.
Prepare them mentally and emotionally for the challenge that they face. Let them know that their hormones and neural pathways and brain chemicals want them to stay fat. But that with diet and various psychological tools, they can overcome their physiology.
Help them re-frame how they see their diet. Instead of eating for convenience, they’re eating for nutrition. Instead of missing out on ice cream, they’re upping their sex appeal. Instead of being normal, they’re becoming better – healthier, fitter, stronger, sexier.
Make them understand that this is a challenge that they can win. Others have faced the same challenge and have succeeded. I lend them my confidence. Every day I see people succeed & fail at weight loss. I have built some massive neural pathways when it comes to my belief in successful weight loss. I just need them to believe that I believe. Weird, but true.

So, come this January, what are you going to do?

Buy the latest bestselling diet book?

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I know that this post barely scratched the surface of a complex subject. And I am sure that I will be writing more about it in the coming months.

But, if you have any questions, feel free to comment or shoot me an email.

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Sesame Street v.s. Childhood Obesity

November 10th, 2009

grover sesame street exercise

Sesame Street has joined the battle against childhood obesity.

First, it was Grover getting into the gym and pumping some iron.

Then, it was the Cookie Monster kicking his cookie addiction and switching to a diet heavy on fruits and vegetables.

Things were looking good in this battle between fit and fat.

Unfortunately, not everyone believed in the cause. There were traitors amongst us….

Cookie Monster Defends His Honor Vs. Colbert – Watch more Videos at Vodpod.

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But luckily, for every Stephen Colbert, there is a Michelle Obama, willing to stand up against video games and Twinkies and Big Gulps.

On this weeks 40th anniversary show, First Lady Michelle Obama helped a group of children plant a vegetable garden on Sesame Street.

And just like those vegetable seeds will eventually take root and grow into mature plants, let’s hope that the message of eating healthy and exercising daily will take root in the minds of a new generation of Sesame Street viewers.
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Nutrition Deathmatch #2: Special K Protein Shake v.s. Chocolate Milk

October 29th, 2009

I think it’s time for me to find another health club.

Yesterday, while chatting with the “towel lady”, I noticed that they were carrying a new protein shake…..by Kellogg’s… the makers of Eggo waffles, Froot Loops and Pop Tarts.

and now they’re making protein shakes.

I asked to take a look at a bottle of the NEW!!! Special K Protein Shake.

Arrrggghhhhh!!!

Here’s what the label looked like:

special k protein shake chocolate nutrition 2

Looks pretty good, right?

I mean, except for the sucralose, corn syrup solids, acesulfame potassium, nutritive and nonnutritive sweeteners.

On the plus side, it has 190 calories, some carbs to re-fuel after your workout and a relatively small dose of protein.

Just like chocolate milk.

chocolate milk low fat nutrition

In fact, the macronutrient profile looks almost identical to the carton of chocolate milk that I picked up at the 7-11 across the street from the gym.

Calories about the same, protein about the same, carbs about the same. The milk had a lower fat content as I prefer the low-fat version post-workout.

So, why in the world would I spend $3.99 for a bottle of Special K Protein Shake with extra HFCS and nonnutritive sweeteners when I can get a carton of chocolate milk for $1.25?

I mean, besides the fact that Kelloggs is marketing their entire Special K product line as an effective way to get healthy….

and look like an airbrushed supermodel in short shorts.

But, maybe you’re not the kind of person who would fall for such obvious commercial manipulation.

Maybe you rely on the opinions of real people…like these bloggers:

Either way, Kelloggs is working hard and spending a lot of money trying to convince you to buy the protein shakes and their healthy cereals and snack bars.

So, as a counterpoint to the advertising, I would like to offer my review of the Special K Protein Shake:

Don’t waste your money.

Chocolate milk is healthier and cheaper.

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The Failure of the Health/Fitness/Obesity Industry

October 20th, 2009

Aaaaarrrgggghhhhh……I am so frustrated.

Yesterday, I met with new client for the first time.

Over the past 30+ years, this woman has tried and failed to lose 20 pounds and get into “shape”

She has consulted with doctors and trainers and nutritionists and naturopaths.
She has bought books and magazines and dvds and subliminal audio programs.
She has starved herself of calories and fat and carbs.
She has run and jumped and stretched and lifted and sweated…a lot.
She has taken thousands of pills and potions.
She has rubbed on various creams and lotions.

In short, she has done just about everything that every popular health/fitness/weight-loss expert has told her to do.

And yet, she has never really come close to achieving her health & fitness goals.

And she blames herself.

And so do the experts.

They told her that their program was guaranteed to work…but only if she followed their instructions with perfect compliance.

So, when the program failed, it was because she broke the rules. It was her fault.

What a load of B.S.

They are supposed to be the experts.
They promise a solution.
She pays them large amounts of money for that solution.
And yet they take no responsibility for their part in the process

The nutritionist/dietitian gave her a meal plan, but never told her how to cope with the cravings and hunger pangs that came along with it.

The trainer billed her $120 per session but never taught her the hows and whys of an effective training program.

The weight loss doctor gave her a diet and some B12 injections and then yelled at her when she broke her 1000 calorie / no-carb diet.

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So, why is it that after 30+ years of listening to the experts and spending thousands and thousands of dollars, this woman is still fatter and weaker and less healthy than she wants to be?

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Is it all her fault?

Is it the fault of the experts?

A bit of both?

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And, is there a better way?

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