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Preworkout Drink: The Good, The Bad, The Instant Gratification?

I first was introduced to a preworkout supplement was when I started my first round of P90X back in 2008. The first brand that I tried was No-Xplode based on a friend’s recommendation. Of course, for the first few weeks, my workout was amazing – pushups seemed easier and pullups were actually possible! The only problem with No-Xplode to me at that time was that the need to cycle 1 month off after taking it for 3 months non-stop.

After a year of taking it, I looked at the other alternatives out there. I’ve tried many brands like Jack3d and PumpFuel but those products made me too jittery and I felt like I was almost having an asthma attack when working out.

I found something that I really like by Gaspari Nutrition called SuperPump250, and now called SuperPumpMax. I had been using this for a couple of years until I switched into Beachbody E&E earlier this year.

So, should you be taking a preworkout drink? Here are the benefits from my very own experience:

1. I can lift heavier and do 1-2 extra more reps. This might not sound like a big deal, but when trying to gain lean muscle mass, even the extra 1 rep helps!
2. I can last longer in cardio and push myself during HIIT. For example, when doing an interval running, I can sprint as fast as I can at a longer rate.
3. It wakes me up and makes me alert when I do my workout in the morning
4. And it helps me with my motivation. Sometimes, I do have the lazy spell but it easily vanishes when I drink my preworkout drink.

Even though I had been eating healthy and working out on a regular basis, I was told by doctors that my blood pressure was a tad high for someone of my age and fitness level. Dont get me wrong, my pressure was still considered normal, but the doctor expected something better from me. This has been going on for few years and puzzled me since I do drink Shakeology, which is supposed to reduce the bad cholesterol and help to reduce high blood pressure.

When Beachbody E&E came out earlier this year, I decided to switch and give it a try after it had been recommended by many of my close friends. Initially, I thought that it was somewhat weak, but it still serves the purpose. Everything works the same although E&E doesnt give me the “pump” feeling that I usually get from SuperPumpMax. I gave it a try and after a month of taking it, my acupuncturist took my blood pressure and she was shocked to see that my pressure had improved significantly the past couple of weeks. The only thing different was that I stopped taking SP and started taking E&E.

E&E is a healthier and natural pre-workout supplement. Read more here.

Is it worth it to risk your future health for instant gratification? Sure, you feel like you’re the King of the World when taking certain supplements like Jack3d or SuperPumpMax, but the long-term side effects are not worth for the short-term result. Be healthy inside and out; your internal organs will thank you for that.

Read more about FDA cracks down on DMAA – an ingredients in most popular preworkout drink:

http://www.nutraingredients-usa.com/Regulation/Updated-FDA-cracks-down-on-DMAA-but-this-is-just-the-start-not-the-end-of-the-debate-predicts-CRN

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Why Starving Yourself Doesn’t Work

So here’s the deal on why starving yourself doesn’t work and you’re probably not seeing any results from those diet pills you had such high hopes for. You, I, and everyone else has this thing called a metabolism, the chemical processes that occur within our bodies that help us sustain life. People with high metabolisms tend to be able to eat more and not gain any obvious weight, while people with low metabolisms have bodies that tend to hold on to what’s being consumed.

Now here is the part most of you don’t know and that is, ‘Why’?

You have to eat!

That’s the answer – as simple as that.

Explanation: Lets say you just got out of bed from a nice 8 hour sleep. You shower, get ready for work, and what’s next….. you run out the door with some coffee and maybe a piece of toast? When you wake up, your body has literally fasted for 8 hours. It needs nutrition, and when your body doesn’t get nutrition first thing in the morning, it goes into something called starvation mode.

So the next time you eat, which would be lunch, your body will consume and hold on to any piece of nutrition, good or bad, that it can get its hands on, because your body simply doesn’t know when it is going to eat again. That is why you need to be consistent with your meals. The more consistent you are, the higher your metabolism will become that day. A good rule of thumb is to eat once every 3 hours. So eat 3 regular meals (breakfast, lunch, and dinner) and eat 3 snacks in between those meals. You might be thinking it is expensive to eat all these snacks. But by snacks I mean as simple as a stalk of celery, or an apple, along with some organic nuts or almonds on the side. A healthy snack, just enough to get you through to the next meal.

Now back to the diet pills and why you’re not seeing any results. Some diet pills suppress your hunger and that’s not the answer. Suppressing your hunger will only puts your body back in starvation mode and I just explained why you don’t want THAT to happen. Because every time you eat when your starved, your body will hang on to it and store it in the form of fat — fat that you’re working so hard to get rid of!

So when you wake up, start off with a glass or two of cold water to wake your body up and the blood flowing. Trust me, you’ll feel better! Then eat a good breakfast! There is more than some truth to the saying to breakfast being the most important meal of the day, because it is!

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Shakeology Tropical Strawberry is HERE & VEGAN!

Tropical Strawberry Shakeology is the most delicious vegan shake ever created. Crafted with a mouthwatering mix of strawberries, bananas, papayas, pineapples, coconuts, plus whole superfoods from around the world, you’ll love the refreshing fruity flavor of our 100% VEGAN, SOY and DAIRY-FREE Tropical Strawberry shake.

You don’t have to be a vegan to love a vegan shake. Many people digest plant proteins better than animal proteins. And Tropical Strawberry Shakeology contains vitamins and nutrients your body craves in a more readily assimilable form to help keep you strong, healthy, lean, and focused.

Tropical Strawberry Shakeology is a Nutritious and Delicious Meal That Can Help You:*

• Lose Weight
• Reduce Cravings
• Stay Regular
• Feel Energized
• Experience Vitality

For the First Time, 100% Vegan is Creamy and Smooth.

Delivering vegan benefits without the grittiness of vegan proteins was a challenge, but we succeeded by blending ultra-fine, bio-fermented, raw sprouted brown rice protein with sacha inchi, quinoa, chia, flax, amaranth, and spirulina. This proprietary vegan protein blend enabled us to create a shake that both tastes good and is outrageously good for you.

Why We Use Raw Sprouted and Bio-Fermented Brown Rice Protein.

When a seed sprouts, it transitions from being dormant to active, catapulting a metabolic explosion of nutrition. Vitamins, minerals, phytonutrients, essential fatty acids, and antioxidants all skyrocket, creating more amazing stuff for your body. Sprouting also synthesizes healthy enzymes and increases the quality of the proteins. And it reduces phytic acid, a substance that interferes with a body’s ability to absorb minerals. Bio-fermenting further breaks down the rice grain, releasing enzymes to make it easier for your body to absorb its vitamins and other nutrients. IT’S AMAZING!

The Superpowers of Sacha Inchi.

This high-quality, easily absorbable, organic vegetable protein is remarkable in so many ways. First, it’s naturally rich in good fats and fiber, which helps control your appetite. It also helps promote the body’s natural anti-inflammatory response to keep you healthy. And sacha inchi has a very high concentration of omega fatty acids—providing a perfect balance of omega-3, omega-6, and omega-9.

Whole Foods Are our Holy Grail.

All the key nutrients in Tropical Strawberry Shakeology come from 100% whole foods. And what’s so great about whole foods? Because they’re unprocessed and unrefined, whole foods deliver vitamins and nutrients to your body in the most holistic and easily assimilated way—the way nature intended.

More Superfoods Mean Super Nutrition.

Superfoods, simply put, are super foods. They’re healthy, delicious, and contain all kinds of health-improving nutrients your body desperately craves and needs. And we packed these four NEW superfoods into our Tropical Strawberry shake:

Luo Han Guo Fruit

This low glycemic fruit has been used as a powerful and healthy way to lend natural sweetness to foods in Asia for nearly a millennium. Its antioxidant properties help with immune health, and the fruit has also been used in Asia for medicinal purposes, such as respiratory support and to soothe sore throats.

Himalayan Salt

Our bodies need salt, but only the good kind. Because Himalayan salt is minimally processed, it contains more than 70 trace minerals from the Earth that our bodies need. Plus, it may help detoxify the blood and stabilize cells’ pH balance.

Konjac Root

When used as a soluble dietary fiber, this superfood helps promote healthy blood sugar levels, makes you feel full quicker, promotes healthy cholesterol levels, and helps clean the digestive tract of excess fat and toxins.

Coconut Flower Nectar

The flower of a coconut tree produces nectar that’s sweet, has a round, earthy flavor, and is low on the glycemic index (GI). It’s high in potassium, magnesium, zinc, and iron; is a natural source of vitamins B1, B2, B3, B6, and C; and contains 17 amino acids. It’s also rich with inulin, a prebiotic fiber that feeds our intestinal flora and helps boost digestive and immune functions.

Order NOW!

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Supplement simplified, Part I

I’ve been asked this question many times, so I figured now was the time to explain what supplements you need even on a tight budget to help you reach your fitness goals faster.

Goal: To gain muscle mass & get ripped

I’d say the 3 main things that you need are whey protein, P90X Recovery Drink, and Shakeology – in that order. Most guys protein intake is too low to begin with, and thus, and so, when working out, an additional protein supplement is a must. You can read more on the protein here.

As for the P90X Recovery Drink, I noticed that most guys focus TOO much on destroying their muscles, but not nearly enough in rebuilding them . Let me explain: When you workout, you’re breaking down your muscle cells; to make the muscle grow back bigger and stronger, the muscle fibers need to rebuild  which, in layman’s terms, is what makes them bigger and stronger. Imagine your muscle is like a sponge – a muscle that’s been seriously worked out would look like a dried up sponge. You can bring the sponge back to life by sprinkling it with water (which will take some time), or by soaking]it in a basin of water. In the same way, if you drink a recovery drink after every intense workout, that’s how you’re helping your muscle to bounce back to its original state faster than it would on its own. You will prevent extreme soreness and can perform well the next day. Read more on recovery drink here.

If you’ve been following my blogs, I’m sure you know that I’m a big supporter of Shakeology due to own my personal experience with it. It is not a meal replacement shake, or a weight loss shake, but a superfood shake, which helps to optimize your performance and health.  For example, the Suma root, one of the 70 ingredients in Shakeology, is known as the natural anabolic steroids, without the bad side effects. Read more here.

So realistically, how much do you need to budget for supplements?]I’ve seen many guys in on my team who are spending around $200/month on supplements, which should cover all 3 of the above mentioned supplements + along with other things like such as creatine or preworkout drink. Although that sounds like a lot, it’s only about $7/day for a total caloric intake of 500-700 cal. That’s no different than buying a healthy food at the store or, “a healthy lunch at a restaurant”. But with these supplements, at least you’re hitting the right nutrient ratios.

If you can only budget $50-100 per month for supplements, then get the whey and P90X Recovery Drink. Anything less than that could mean that you’re sacrificing your results.

Adding lean mass to your frame is not an easy task – it requires sizable investments from you in terms of time, proper food, and of course money. Bulking is no different than adding an extension (or additional room) to your house. In order for you to add to the sq ft of your home, you need to buy materials to build the addition; same goes for your muscles. But once you’ve reached the size that you want then it is easier to maintain it, although, of course, the process of improving your body should be a lifetime process, and not just a 60 or 90 day event.

To be continued……

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Protein Timing, PART 2

Ooops…. I was supposed to write this post a few weeks ago, but things happen (like craziness during the holiday season) and I figured this blog is due. You can read on the first post here: Protein Timing, PART 1

You should know that there are many types of protein supplements out there in the market. The more popular types are whey, casein, and veggie-based.

Whey

Whey is a byproduct of cheese production, so it is natural. It’s that pseudo-clear liquid remaining after milk has been curdled and strained, and used to be tossed aside as waste material before its discovery as a protein source.  It is useful for people trying to build muscle as it contains higher levels of branched chain amino acids than any other natural food source.

As for whey protein powder, you’ve got a couple options. Whey-protein products with concentrates of 90% and above are referred to as whey-protein isolates. Whey-protein isolates are the best choice for those trying to maximize whey consumption without the addition of other nutrients such as carbs, fats and fiber. On the other hand, whey protein concentrate contains some fat and lactose but is less processed and more whole. Bodybuilders are drawn to the “purity” of whey isolate, lured by the moderately higher protein counts. Isolate is also considerably more expensive than concentrate, but the purported boost in beneficial effects on protein synthesis are overstated; drinking any kind of whey protein shake will have a beneficial effect on your muscle recovery and protein synthesis. If cost is not an issue, or you’re mildly sensitive to dairy, then isolate is your best choice. Otherwise, it’s probably fine to go with concentrate for most applications.

Another popular type of whey is Hydrolysate, which is predigested whey protein that’s easily absorbed and virtually free of any potential allergens, but it is (in my opinion) horribly overpriced. Whey generally is already highly bio-available and easily absorbed by our bodies, so absorption is rarely an issue.

Casein

This other type of milk protein is digested slower than whey protein and helps provide the body with a constant stream of proteins throughout the day. Having casein protein sources at meal times can be more beneficial. Many people also like to take a casein protein supplement before bed to keep the muscles growing well throughout the night.

Veggie Based

The old school veggie based protein–like soy–is very famous among vegetarian/vegan folks and also to those who are lactose intolerant. However; there are arguments that discourage the use of soy protein, which you can research more for yourself. The other two types of veggie based proteins that are gaining popularity are Hemp Protein and Sprouted Brown Rice protein.

When is the best time to eat protein for maximum muscle growth?

Protein timing is as much an art as it is a science. However, the key rules are:

1. Start the day with protein. Your body is in a catabolic state when you wake up and therefore you are at risk of breaking down muscle tissue for energy. A 2008 study published in the journal “Nutrition and Metabolism” showed that a whey protein drink consumed before breakfast was effective at helping participants lose body fat and maintain lean muscle mass. Whey protein is best in the morning.
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2. Eat more protein as snacks in between your meals. Casein protein is a good choice throughout the day because it is a slow-release protein, which means protein will remain in your blood longer to keep replenishing muscle supplies. I do encourage that you eat protein from whole food for snacks versus relying too much on shakes.
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3. Protein after your workout. Most people are in agreement that this is the most important time to consume protein. Research has shown that protein should be consumed within 30 minutes of exercise for maximum benefit. This is to inhibit a large build up of the stress hormone ‘cortisol’ as this puts the body into a catabolic state which prevents muscle growth. The best way to take this protein is as a shake. Whey protein is an excellent choice. As for me, my post workout ritual consists of drinking the P90X Recovery Drink right after working out and a whey shake about 30 min after drinking the Recovery Drink.
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4. More protein before bed. As you will ideally be sleeping for at least 8 hours to give your body every chance to recover and rebuild, you need to stock up on protein before you sleep. A late night protein snack is a good idea here. You can drink a combo whey-casein shake, or even some fat-free cottage cheese or any whole food protein.

With proper protein intake in your diet, and taking it at the correct time, you should see a significant increase in strength and muscle size. Good luck!

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The New Preworkout Drink – E&E!

BUY NOW!!! Only $29.95 for 30-Day supply ($22.46 for Coaches)

It has been several years now since P90X graduates (including myself) have been bugging the Beachbody CEO, Carl Daikeler, to create a preworkout supplement to fuel us with extra pump and energy before doing our workout. Carl was hesitant on the preworkout drink unless Beachbody can create one that is healthy and will not jeopardize our health. And now, it’s finally here! Introducing the Energy & Endurance!

What is E&E?

Beachbody E&E Energy and Endurance is a powerful preworkout supplement scientifically formulated to improve your energy, endurance, strength, and focus, helping you maximize every minute of your Beachbody workout.  Whether early in the morning or in the evening after work, E&E Energy and Endurance will help you be ready to Push Play and realize your best results more quickly.

Why drink a preworkout formula?

Fatigue or lack of energy during exercise is a common complaint among athletes. To make the most of your workout, you want to be energized and focused so you can successfully tackle your planned fitness program.

A preworkout formula can help you:

• Power up with energy and sharpen your focus to succeed at your workout.
• Fuel your body to tackle the most challenging workout programs.

What are the benefits of E&E Energy and Endurance?

E&E Energy and Endurance can help you:

• Burn more calories and fat to get ripped faster.
• Maximize muscle performance to build muscle faster.

What are the key ingredients in E&E Energy and Endurance?

Energy and Endurance includes other preworkout ingredients to help maximize your workout:

• Beta alanine: Amino acid that may enhance muscular endurance.
• L-Glutamine: Amino acid that is known to aid recovery from hard training.
• Quercetin: Bioflavonoid that may promote mental clarity and focus during a workout.
• Bromelain and Papaya Extract: Ingredients known to help increase absorption of nutrients.
• Phosphatidylserine: May help promote mental clarity and focus.
• Rhodiola Extract: Root extract known to help support energy and endurance.
• D-Ribose: Known to help provide energy to the body.

What’s the difference between E&E Energy and Endurance and other preworkout formulas?

E&E Energy and Endurance contains:

• No artificial flavors, sweeteners, or preservatives
• No high-risk or untested ingredients

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BUY NOW!!! Only $29.95 for 30 Day supply ($22.46 for Coaches)

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“Dear Nick” of 12-15-11

Famous Nick: St Nicholas

Dear Nick is a segment, which ANYONE is welcome to ask me any questions regardless of your position, location, age, gender, etc. Now is the time to ask me ANYTHING, regardless of whether your question will require a simple “yes” or “no” answer or a three page response. Email your questions to me at: rippedlikenick@gmail.com with the title “Dear Nick“. Include the screenname or alias that you’d like to use.

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Dear Nick,

I wanted to ask you about your opinion on after workout drinks. Necessary? Which is best? A mixture of supplements? Where does the P90X recovery drink fall into what you take? Is there something better? And do you take Amino Acids?

Thanks Nick!
~ Elizabeth H.

Hi Elizabeth,

I have tried few post workout drinks out there such as MuscleTech and Endurox, but when I converted to the P90X Recovery Formula in 2009, (around my 2nd round of P90X), that is when I noticed major difference in muscle soreness, or lack-off. I do believe that it’s the 4:1 carb-protein ratio along with essential vitamins that help me and others to get even better results with our workout.

What I do is I drink P90X Recovery Formula right after workout and usually wait 30 min or so and then consume Shakeology + Almond Milk. I found that this formula works best for me to reduce soreness and to improve strength.

You can read more on my previous posts here:
- Whole Food or Liquid Supplements? Which One is Better?
- You Can’t Fully Recover Without a Recovery Drink

Dear Nick,

First off I just have to say what a great site you have here. I have read and more importantly learned alot, thank you!
I love P90X and I’m into my third round here. My questions has to do with sleep. One of your post talked about the importance of getting 8 hrs sleep. This for me is really hard to do Mon-Fri, actually it is impossible. I usually get 6 hrs of sleep during the week as I am working out at about 9pm. So after working out, cooling down, and eating and drinking a little I am in bed by midnight and up for work at 6. Is this adequate? Or am I wasting time by not allowing my body the 8 hrs of rest? I have even worked the P90X schedule around so that my day off falls in the middle of the week to try and help. I was even thinking of doing a work out one day then take the next day off routine, do you think this would help?
Any suggestions?

~Paul G.

Hi Paul,

Sleep is very crucial for everyone, especially those who are doing an intense routine. Muscle building takes place when you’re sleeping and at the same time, you’re burning a lot of bodyfat, since the process requires a lot of energy (average person burns about 1 cal of fat every min while sleeping and of course more if that person does intense workout on regular basis).That is why those who are lacking in sleep tend to plateau fast and get overtrain fairly easily.

Why do you workout at 9 pm? You go to work at 6 am, so shouldn’t you get home soon enough? Are you resting between coming back home to working out? Perhaps a better option for you is to do the workout first thing in the morning before you go to work. So wake up at 5 am, do your workout and then get ready for work. That way, you can take the rest of the evening relaxing after work.

It doesn’t matter when you take your rest day, but it is recommended to take your rest day when you’re fully rested and can sleep-in, which is usually during the weekend. If you like to have your rest day on Sunday, then you can either just take 2-3 days of rest and sleep more (which what I would recommend anyway since you’ve been depriving your body from proper resting) and start back your workout schedule either on Sun or Monday.

Also, been there, done that. I was working as a full time Electrical Engineer and doing coaching full time in 2010; I had around 5-6 hours of sleep daily. I owe it to Shakeology as I believe the superfood in it helps me to recover much faster and I do not need to sleep as much.

Related posts:
- To Rest Or Not To Rest
- Power of 8-8-8

Dear Nick,

How can I get more muscle and tone my legs? I have chicken legs.

~trasher2k5

Hi Trasher2k5,

I’m not much an expert in lower body development. But one thing for sure, is that I saw big improvement on my leg size when I start doing leg workout 2x per week. I do just one day of Plyo/explosive jump movements, while 2-3 days later, I do heavy leg lifting such as Back Squat, Leg Curl etc.

Dear Nick,

whats going on? i wanted to give u an update of what happened with my injury and ask u a question.
i ended up taking 2 weeks off (with a few x stretch and whatever yoga i could do – and one day of core syn. (but core was bad idea) ) because i pulled a rib in my back.
in any case i started phase 2 this past sunday. -bit charley horse- but now im holding by kenpo x for tommorow and i think that is what hurt my back and my back is still tender – even though none of the other workouts are bothering it thank g-d but im scared if i do kenpo itll trigger it -

so what do u recommend i do tommorow (friday) instead of kenpo? maybe cardio x? or anything else?

thanx.

~cbs600

Hmmm…. It is better for you to fully recover before attempting any intense workout. I recommend that you check out Yoga instead of doing Kenpo. If somehow you can get hold of Tai-Chi class, then go for it. Doing a slow and balance workout can be therapeutic for you and help to heal your injury faster.

Dear Nick,

Considering I am going for size when it comes to weights, do I do 16 reps when Tony says that EVERYBODY needs to be doing 16 reps, or do I stick with struggling to get to 8 reps with heavier weights?

~Andy Pate

Hi Andy,

During my first round of two of P90X, I was hesitant to do high reps routine and keep doing 8-10 reps. But by my 3rd round, I put aside my ego and following the routine as it is. When Im supposed to do 16 reps, I’d do 16 reps. I found that I got better pump on my arms.

Later, I read that it is good to have variable of reps in your workout, vs doing everything at low reps. As we all know, P90X works as it is, and more reason why you should follow the big man Horton’s advice

* “Dear Nick” will be a monthly segment, depending on the demand. So send your questions now! Also, I will feature Famous Nicks throughout my segment

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Protein Timing, PART 1

I have received countless questions from newbies and ‘oldies’ alike on how much protein they need and when to take it. I have heard ridiculous stories about how some guys chugged 60 g worth of whey protein in 1 sitting… although I have to admit, that is somewhat funny to hear. As part of my obligation as a coach and a teacher, I want to guide those of you who want to start getting ripped the proper, natural and healthy way.

How much Protein Is Too Much?

Truthfully, I do not know the right answer. If you google this subject, you will find different opinions on how much each individual should take, with complex equations involving your lean body mass %, and your weight in kilograms. Math is not my strongest point (I can only do hardcore algebra and partial differential equations from my engineering degree), so I like to keep everything simple. From my previous research, I know that Bodybuilding.com recommends 1 g of protein per lb of bodyweight. Simple enough?

However, after talking to numerous fitness instructors, professional bodybuilders and fitness models (that’s one of the perks living in Hollywood), I have heard multiple opinions on this as well, varying from 1 g to 2 g per lbs of body-weight. But there is another issued the needs to be address: the simple fact that most people can ONLY digest up to 1.5 g of protein per lb of bodyweight. So imagine you’re a 200 lbs guy at 6’2 tall, then the max you should have is 300 g of protein in your daily diet. That is a lot of protein!! But if your body doesn’t need or can’t use that much protein, the excess protein will be ‘flushed’ away or stored as bodyfat. Either way, you’re stressing your kidneys, whose job will be filtering the excess protein out of your body.

In my personal opinion and based on my own experience, I prefer to have around 1.2 or 1.3g/lbs bodyweight. I usually try keeping my total protein intake around 200 g and have the rest of my calories coming from good complex natural carbs. I do recommend that for new guys, 1g/lbs bodyweight might be a good place to start since you might not need that much protein to begin with; while those who are already lean and fit, can then attempt the 1.3 g/lbs bodyweight.

IMPORTANT: You should have at least 50% of your total protein intake from whole food like eggs, poultry, fish, beans, etc. Do not rely too much on drinking whey or any other liquid protein.

Another mistake that I’ve heard many times is how much liquid protein should be consumed per sitting. Some people have doubled up the dose on the whey serving, while others have mixed an extra whey into their serving of Shakeology. If you do drink Shakeology, you should know that there is around 18 g of whey isolate, and adding a separate serving of whey will make your shake has around 30+ g of protein. I do believe that is too much whey/liquid protein for 1 sitting. Just to be safe, it is better to have around 25 g or less of protein per sitting, unless, of course you’re a 250 lbs muscular college football player

I’d also like to speak to the people who use Mass Gainer to gain weight: I believe that you should try to consume whole food at all times. But if you do need to eat over 3000 calories (because you’re very active and have too fast of a metabolism), then you can be on Mass Gainer. But beware of marketing scams on most weight gainer products! Most brands out there will promote that they have 60+ g of protein per serving with 1000 total calories of liquid food. Think about it, is this healthy? And if you look at the Nutrition Guide, 1 serving of the weight gainer contains 4 scoops. The best approach on weight gainer, in my opinion, is to split the shake up to be consumed throughout the day. Perhaps drink 1/3 of  it in a single serving, 3x per day, spaced out evenly.

Now……  when is the best time to consume whey? Stay tuned for Part 2 in a couple of days!

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Go for the Brown!

There are 2 main categories of rice: white rice and brown rice.  White rice is is more popular and more available than the brown rice in most part of the world. Why is that? For one thing, uncooked brown rice has a considerably shorter shelf life (about 6 months) than uncooked white rice (8-10 years) due to the oils in the germ layer of brown rice. Therefore, back in the days where we did not have the efficiency and technology as we have today, it is more desirable to have white rice as it could be served as a survival food for long-term storage. In addition, brown rice takes longer to cook than white rice because of the outer layers of bran that white rice lacks, making white rice more convenient.

However, just like wheat products, all rice is not created equal.  Brown rice is unmilled or partly milled rice, making it a whole, natural grain. White rice, however is completely milled and polished: unfortunately, the process destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and polished white rice is required to be “enriched” with vitamins B1, B3 and iron. But it is not the same as  the original unprocessed version, and at least 11 lost nutrients are not replaced in any form even with rice “enrichment.”

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Dont Be Fooled By Flour?

Wheat flour is undoubtedly one of the most basic elements in our diet.  Not because it’s nutritious but because we eat it out of habit, and eliminating it from our diet is nearly impossible without adopting extreme diets such as Raw or Paleo.

Too much of what you see on store shelves is made from enriched white flour,   flour in which most of the natural vitamins and minerals have been extracted. This is done in order to give bread a finer texture, increase shelf life, and prevent bugs from eating it (bugs will die if they attempt to live off it).

According to Wikipedia, enriching is necessary because the processing used to make white flour destroys most of the nutrients that originally were present in the whole grain.

Why is enriched flour bad? When wheat is ground up and processed to make enriched flour, the process takes out over half of the nutrients and the fiber so the bread will be soft and white and they add sugar! In addition, when the bran and the germ (the parts of the wheat that contain vitamins and minerals) are removed, your body digests the product differently. Instead of being a slow, steady process through which you get steady bursts of energy, your body breaks down enriched flour too quickly, flooding the blood stream with too much sugar at once. Your body then has to work hard to absorb the excess and generally ends up storing. This causes quick highs and lows in your blood-sugar level which can sometimes lead to type-two diabetes and obesity. All this and you’re not even getting close to the amount of nutrients contained in whole grains.  Whole grains are richer in dietary fiber, antioxidants, protein (in particular the amino acid lysine), minerals (including magnesium, manganese, phosphorus, and selenium), vitamins (including niacin, vitamin B6, and vitamin E).

This is why every day, more and more people are opting to buy whole wheat bread instead. Unfortunately, most large bread manufacturers don’t want to work double so instead of preparing enriched flour on one machine and whole wheat flour on the other, what they do is add artificial fiber and “Caramel” coloring to the Enriched Flour then sell it; to an uninformative consumer, he or she would think that it is a whole wheat bread. This imitation bread is the same or worse than white bread yet they sell it at a higher cost because “it’s healthier”.

If the bread you are buying says “soft wheat” or “multi-grain” make sure you still read the ingredients. Real wheat bread will have as its first ingredient Whole Wheat Flour. Even if the word “enriched” is not there, if it does not say “whole” then it’s the same junk. Also, you don’t want to see listed in the ingredients sugar or “Caramel” color, as whole wheat tends to be sweet on its own and is already dark. And by looking at the nutritional panel you will see that compared to other breads it is much higher in Iron and Fiber, and lower in carbs.

There is a third type of bread which is superior to both white and wheat breads and that is Multigrain. This bread, so long as it is real Multigrain and not another knock off, is very highly recommended for people trying to lose weight or diabetics because it is lower in carbs and contains several different types of grains and oats. BUT WATCH OUT! I have seen many multigrain bread and crackers that still have “enriched flour” as one of the ingredients, even if“whole wheat” is listed as the first ingredient.

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