NutriMap Fitness

June 6th, 2012, 02:06:26 admin

       Let’s review a little bit about all this amino-acid hype when it comes to muscle regeneration. There’s a lot of information out there about Amino Acids and how they are key factors to muscle growth. I want to narrow it down to 2 amino acids that I feel have a good amount of non-biased research:

              1. Leucine: A Branched chained essential amino acid that is believed to be a key component in muscle regeneration.

              2. Glutamine: A non-essential amino acid that may be considered to be conditionally essential in people whom resistance train at an elite level.

       BCAAs are a group of three essential amino acids – isoleucine, leucine, and valine – and are fuel sources for voluntary muscles. They take part in several metabolic processes in the body, are precursors in the synthesis of alanine and glutamine, and make up about one-third of skeletal muscle. During aerobic exercise of long duration (such as long-distance running, cycling, or swimming), the body may break down muscle in order to release BCAAs to be used as energy. Supplementing with BCAAs during or after a workout is believed to prevent muscle breakdown, however, research on the benefits of BCAAs for muscle enhancement is mixed.

       Sports nutrition companies will try to get you to spend all kinds of money on their supplements that provide extracted glutamine powders. Here’s what I say: get your glutamine fix post workout by eating it through natural sources. Throw these food sources of glutamine into your post workout protein shake.
Dietary sources of Glutamine include: beef, chicken, fish, eggs, milk, dairy products, wheat, cabbage, beets, beans, spinach, and parsley. Small amounts of free L-glutamine are also found in vegetable juices. Make sure you use pure vegetable juices without added sodium and sugars.

       As a side note, vitamin E has been shown to reduce damage to muscle fiber following weight lifting.

May 31st, 2012, 03:05:46 admin

       Some people like to spend 2-3 hours a day in the gym, everyday. They like to walk around, check out other people, talk, take really long rest periods in between sets, and embrace the environment for its benefits. Not me. And not You.

       The Efficient Human should complete his/her workout routine in 45 minutes to 1-hour max, including warm-up. They enter the gym, get in the zone, train hard, and get out and on with life. The best benefits from physical activity are achieved outside in LIFE, not inside the gym.

       You know by now that here at BioShift we train the healthy, balanced human by resistance training with compound movements. The only time we use isolation movements is to provide therapy from injury or limitations, so we can progress back to compound movements. That’s because compound exercises are efficient. So if you want to complete a fast, efficient workout, you need to start with a fast efficient warm-up.

       Your warm-up for resistance training should consist of 2 categories in this order:

              1. Ground Based (5-min): Foam Rolling

              2. Dynamic movement: (5-min): This is a combination of body weight exercise and calisthenics. The purpose is to increase blood flow to all the muscles is a short amount of time. It also stimulates your central nervous system, to improve the communication between your mind and your muscles. It can also improve your flexibility over time. All this in 5 minutes, now that’s efficient.

       The total time you spend prepping your body for serious, efficient resistance training takes about 10 minutes. You would spend the next 35-45 minutes completing your compound movements and training hard. Then you are out and on with the rest of your life. Now that’s efficient.

       To get a detailed exercise program customized to your lifestyle and abilities, consult one of the Certified Strength and Conditioning Specialists (C.S.C.S.) at BioShift. Learn about your capabilities and your limitations in the correct, professionally supervised way.