Protein Supplementation

Good Morning,
Today I am posting an answer to a question a friend of mine asked a while back. This question is very common, so I felt I would share with you all.

Q. Hey! I'm (re)committing myself to working out consistently this year but my problem is that when I workout (which includes running on the treadmill, basic free weights-don't have time for much else) I need to be really careful b/c I'll start losing weight (not a goal of mine-I'm only like 102) I just want to tone up and gain muscle. SO, what "extra" drink stuff would you recommend to keep my weight on me? It seems like some of the protein drinks out there upset my stomach (can't remember which one, just a cheapy at GNC I'm sure)
Thanks for any info! Wish you were down here to train me !

A. You and I have a similar problem.... most people actually wish they had this same problem...... Weight loss is not your goal, I would actually do very little cardio with you, maybe just once a week to keep your cardiovascular system healthy, but otherwise it will be counter productive to adding lean body mass. As far a supplements, I am not really a big fan of supplements, I feel with a really sound nutrition plan you do not need them, however, I do realize most people cannot commit to this. The problem with protein supplements and all supplements for that matter is we really don't know whats in them. The supplement industry is not regulated by the FDA. Which means, companies can put what ever they want in the supplements, miss label, and we wouldn't really know? So my recommendation to you would be to really scrutinize the ingredients of your protein supplement. I would recommend a pure Whey protein. I lot a brands, especially the cheaper brands add a lot of extra "crap" that you really don't need or want. You also need to consider the amount of protein intake for your body size. You are very petite and might be over supplementing (at one sitting) for you size. This could be the cause of the GI problems, and possibly the extra "crap" that many brands include in their protein. Most nutrition recommend 0.8 - 1 grams per kilogram of body weight per day for maintenance, and 1.0 to 1.5 grams per kilogram for increasing mass. And, again, depending on your size, your body can probably only process 20- 40 grams of protein at one sitting. I am a strong believer in getting protein through natural sources, so I have included a list of protein sources for you. Hope this helps

Foods that contain all of the essential amino acids are called complete proteins. These foods include beef, chicken, fish, eggs, milk and just about anything else derived from animal sources. Incomplete proteins do not have all of the essential amino acids and generally include vegetables, fruits, grains, seeds and nuts. So, if you're a vegetarian, does this mean you can't get complete protein? Not at all. Below is a chart listing some incomplete proteins. To get all of the essential amino acids, simply choose foods from two or more of the columns.

Grains
Barley
Corn Meal
Oats
Rice
Pasta
Whole Grain Breads

Legumes, Seeds & Nuts
Beans
Lentils
Peas
Peanuts
Sesame Seeds
Sunflower Seeds
Walnuts
Cashews
Other Nuts

Vegetables
Leafy Greens
Broccoli

62 Ways to make 2010 Your Best Year Yet

Hey Everyone,

Today I have another guest post for you that I think you will really enjoy. This is a list of 62 ways to make 2010 your best year yet.

I want to thank Vito, and Todd for sharing this list and Robin Sharma for creating it!!

I hope you all enjoy this list as much as I did, and refer back to it often.
Scott



62 WAYS TO MAKE 2010 YOUR BEST YEAR YET

1. Remember that leadership isn't about your position. It's about your influence.

2. Get fit like a pro athlete.

3. Lift people up versus tearing people down.

4. Protect your good name. An impeccable reputation takes a lifetime to build. And 60 seconds to lose.

5. Surround yourself with positive, ethical people who are committed to excellence.

6. Remember that even a 1% daily innovation rate amounts to at least a 100% rate of innovation in 100 days.

7. Believe in your dreams (even when others laugh at them).

8. Measure your success, not by your net worth but by your self worth (and how happy you feel).

9. Take an intelligent risk every 24 hours. No try-No Win.

10. Read "Buffett: The Making of an American Capitalist".

11. Watch "Man on Wire".

12. Regardless of your title at work, be a team builder.

13. Remember that business is all about relationships and human connections.

14. Say "please" more.

15. Say "thank you" more.

16. Know your Big 5: the five things that need to happen by the end of this year for you to feel its been your best year yet.

17. Read your Big 5 every morning while the rest of the world is asleep.

18. Read "As You Think". At least twice this year!

19. Be willing to fail. It's the price of greatness.

20. Focus less on making money and more on creating value.

21. Spend less, save more.

22. Leave everything you touch better than you found it.

23. Be the most positive person in every room you're in.

24. Stay true to your deepest values and best ideals.

25. Write a handwritten thank you note to a customer/friend/loved one every day.

26. When you travel, send love letters to your kids on hotel stationary. In time, they'll have a rich collection to remember your travels by.

27. Read "Atlas Shrugged".

28. Be a problem solver versus a trouble maker.

29. Rather than doing many things at mediocrity do just a few things-but at mastery.

30. Honor your parents.

31. Commit to doing great work-whether anyone notices it or not. It's one of life's best sources of happiness.

32. Give more than you receive (another of the truths of happiness).

33. Have your 1/3/5/10/25 years goals recorded on paper and review them weekly.

34. Be patient. Slow and steady wins the race. The only reason businesses that went from zero to a billion in a year or two get featured in magazines is because 99% of businesses require a lot more time to win.

34. Underpromise and then overdeliver. See part of your job as "a developer of people" (whether you work in the boardroom or the mailroom).

36. Wear your heart on your sleeve. When people see you're real, they'll fall in love with you.

37. Be authentic versus plastic.

38. Read "The Alchemist".

39. Remember that life wants you to win. So get out of your own way.

40. Consider that behind every fear lives your next level of growth (and power).

41. Eat less food.

42. Drink more water.

43. Rest when you need to.

44. Read "SUCCESS" magazine.

45. Write your eulogy and then live your life backwards.

46. Demand the best from yourself.

47. Remember that the more you go to your limits, the more your limits will expand.

48. See everything that happens to you as an opportunity to grow (and therefore, as a precious gift).

49. Be obsessed with learning and self-development.

50. Become comfortable alone (you are the only person you get to be with your whole life).

51. Smile. It's a stunningly effective way to win in business and life.

52. Reflect on the shortness of life.

53. Be bold when it comes to your dreams but gentle with those you love.

54. Remember that success is dangerous because it can kill drive/innovation/passion and going the extra mile. Be successful yet stay hungry.

55. Read "The Autobiography of Benjamin Franklin".

56. Be of deep value to this world.

57. Own beautiful things but don't let them own you.

58. Use excellent words.

59. Laugh more.

60. Don't complain, gossip or be negative.

61. Plan as if you'll live forever but live as if you'll die tomorrow.

62. Run your own race.

Feel free to pass these lessons on to those you want to help.

*Written by Robin Sharma, January 3, 2010. For more information visit robinsharma.com. Robin's new book "The Leader Who Had No Title: A Modern Fable On Real Success in Business and Life" will be published by Simon and Schuster in March. Many of the ideas above come from it.

http://fitnessevolution.posterous.com/

What you don't know could hurt you

Hi Everyone, Below is a great article straight out of our last GHF personal training newsletter. Hope you enjoy. Scott 

How much thought do you put into what you eat? If you want to get into great shape then you'll be interested to know that 80% of your fitness results are attributed to your diet. In our fast-paced society, eating is often done with little or no thought as to what exactly it is being ingested. Excess body fat is a direct outcome of this hurried, poor nutrition. Even if you have the best intentions with your diet, you are likely frustrated and fed up with extra pounds. I don't blame you for being confused about what you should eat. The media surely doesn't help. One day the talking heads want you to give up all fats. The next day carbs are the culprit, and then acai berries become the holy grail of weight loss. The food manufacturers increase confusion by printing misleading labels and bogus health claims. Sometimes it seems like the whole system is set up to confuse and frustrate us into buying the latest and greatest packaged food. The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected. It's time to re-examine what you eat. It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.  

I've outlined 5 ingredients that should raise a red flag when you turn over that package and find them listed:  

Red Flagged Ingredient #1: High Fructose Corn Syrup (HFCS) HFCS is a manmade sugar, derived predominantly from genetically modified corn. The sweet concoction has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage. The introduction of HFCS into our food supply directly paralleled a 47% spike in Type 2 Diabetes cases as well as an 80% increase in obesity. Food manufacturers use HFCS in many mainstream products, including the following: * Sauces (including ketchup) * Yogurt * Energy Bars * Soft Drinks / Fruit Juices * Processed baked goods * Cereals * Crackers * Ice Cream * Salad Dressing * Most packaged snack foods 

 Red Flagged Ingredient #2: Hydrogenated Fat / Partially Hydrogenated Fat (Trans Fat) Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemical structure has changed from a “cis” shape, which the human body recognizes and utilizes, to a “trans” shape, which is foreign and destructive to human physiology. Check each food label for the word ‘hydrogenated' and avoid it diligently. Cutting out hydrogenated fats is a simple set towards looking and feeling your best.  

Red Flagged Ingredient #3: Aspartame Aspartame is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientists objected the approval, claiming that aspartame hadn't been proven safe for use as a food additive. MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for foods high in calories and carbohydrates. Though aspartame is calorie-free it still causes insulin to be released, which job is to stow away sugar – when this sugar is not available, the result is often hypoglycemia and severe hunger. Not exactly a recipe for weight loss.  

Red Flagged Ingredient #4: White Sugar White sugar comes from the juice of a sugar cane plant that has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. White sugar is also extremely high in calories, which your body loves to store away in fat cells. Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that and it leads to weight gain.  

Red Flagged Ingredient #5: White Flour White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don't need that. Once you cut these 5 items out of your diet, you'll be pleased with the results. Expect to lose weight, to have more energy and to feel better than you have in a long time. If you're serious about looking and feeling your best through purifying your diet, then focus on eating real food items. Real foods include lean meats, vegetables, whole grains, fruits, nuts and seeds. Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.