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Optimizing Your Protein Intake

[vc_row][vc_column][mk_employees style=”boxed” column=”1″ box_bg_color=”#ececec” count=”1″ description=”false” employees=”26482″][vc_column_text]During my Master’s program, I worked as a nutrition coordinator for several heavy-hitting protein intake studies on trained populations. Between research done at school and personal interest queries, I discovered that the trick is figuring out what to do with all that information available so you don’t lose your gains while drowning in data! This is a worthwhile endeavor because protein provides the building blocks for precious muscle growth and so much more.

For the purpose of this article, I’m focusing on guidance for optimizing protein intake in “trained” active individuals from the latest and greatest International Society of Sports Nutrition (ISNN) position stand. I’ll also share some additional little-known reasons to increase protein intake and provide some anecdotal asides from my experience as a coach and lab rat.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]Quick and Painless Ways to Optimize Your Protein Intake[/mk_fancy_title][mk_image src=”/wp-content/uploads/optimize-protein.jpg” image_size=”full”][vc_column_text]Unless otherwise noted, the following recommendations were taken from the ISNN position stand1.

  • Consume 1.4g to 2.0g of protein per kg bodyweight (0.64g to 0.91g per pound bodyweight) per day to meet sufficient protein intake as an active individual.
  • 3.0+ grams per kg per day of protein (1.36+ grams per pound) intake has been shown to be even more beneficial for improving body composition.
  • Consume an absolute dose of at least 20g to 40g of protein every 3 to 4 hours. (Add more as needed to reach your daily protein intake goal in grams.)
  • Opt for “high-quality” protein sources when you can, preferably whole food protein sources and high-quality supplements that contain all of the essential amino acids.
  • If you can’t always get whole food sources, you can still be optimal by supplementing your diet with highly bioavailable protein sources such as whey protein.
  • Leucine content of 700mg to 3000mg is worth looking for in protein sources and supplements. This amino acid is much more abundant in whey protein, compared to other sources.
  • Post-workout protein increases muscle protein synthesis after resistance training, and can help offset muscle damage and promote recovery in endurance athletes.
  • Whey is an excellent source of post-workout protein since it is fast digesting and easy to take to the gym with you.
  • If you are going to “go over” on your calorie intake for the day, you are best off ensuring the additional calories come from protein to optimize body composition.2
  • Pre-bed casein intake of 30g to 40g can increase muscle protein synthesis and metabolism without contributing to fat gain.

[/vc_column_text][mk_fancy_title font_family=”none”]Other Benefits to Increasing Dietary Protein[/mk_fancy_title][mk_image src=”/wp-content/uploads/optimize-protein2.jpg” image_size=”full”][vc_column_text]

  • Increasing protein intake is especially important for adults age 30 and older in order to prevent or delay the effects of sarcopenia (muscle loss).3
  • If you’re injured, preliminary studies have shown that a higher protein intake, in addition to creatine supplementation, can optimize muscle tissue repair and synthesis as well as counteract some muscle atrophy.4
  • Increasing protein intake while dieting has been shown to improve sleep in overweight and obese adults.5
  • Consuming a higher protein diet helps preserve lean body mass, as well as perceptions of satiety and pleasure during energy restriction on a weight loss program.6

[/vc_column_text][mk_fancy_title font_family=”none”]Anecdotal Opinions from a Coach and Lab Rat: Optimal vs. Realistic[/mk_fancy_title][mk_image src=”/wp-content/uploads/optimize-protein3.jpg” image_size=”full”][vc_column_text]During my last bikini prep, I was consuming upwards of 3g of protein per kg bodyweight. I’m a tall, large-framed person, so that meant over 230g of protein per day. That intake got me to my goal stage body, but was not sustainable for me in my day-to-day life after my show. I swung hard the other way and noticed a definite shift in my body composition when I was barely hitting 100g of protein per day.

Once I found a happy post-comp medium and started being more mindful of hitting a daily protein intake goal, I saw a shift in my body composition again, and felt leaner and tighter on the same calorie intake after only a few weeks. I pulled calories from my fat and carb intake, and lent it toward protein. People were even telling me, unprompted, that I looked leaner a few weeks after I made the switch. As a preference, I only eat meat one meal a day on average, and I am able to consistently hit about 2g protein per kg bodyweight per day. All of that being said, I encourage you to track your protein intake – make sure it’s within the optimal range, ensure you’re getting high-quality protein sources as often as possible and track your progress! You’ll be happy you did.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]References:

1Jäger et al., 2017. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition 14(1).

2Antonio et al., 2016. The effects of a high protein diet on indices of health and body composition – a crossover trial in resistance-trained men. J Int Soc Sports Nutr 13(3).

3Morley et al., 2010. Nutritional recommendations for the management of sarcopenia. Journal of the American Medical Directors Association 11(6): 391–396.

4Tack, C., 2016. Dietary supplementation during musculoskeletal injury. Strength and Conditioning Journal  38(1): 22–26.

5Zhou et al., 2016. Higher-protein diets improve indexes of sleep in energy-restricted overweight and obese adults: results from 2 randomized controlled trials. American Journal of Clinical Nutrition 103(3): 766–774.

6Leidy et al., 2007. Higher protein intake preserves lean mass and satiety with weight loss in pre-obese and obese women. Obesity 15(2): 421–429.[/vc_column_text][mk_employees style=”boxed” column=”1″ box_bg_color=”#ececec” count=”1″ employees=”26482″][/vc_column][/vc_row]

Understanding Your Energy Deficit

[vc_row][vc_column][mk_employees style=”boxed” column=”1″ box_bg_color=”#ececec” count=”1″ description=”false” employees=”26482″][vc_column_text]Many people see fat loss as a frustrating, seemingly endless wrestling match with their bodies.

The behind-the-scenes process of fat loss is fascinating and complex. Knowing the players involved in the fat loss game can help you understand the ins and outs of the process and harness the control you have over influencing your progress to reach your goals.

We measure the energy stored in food in calories, and when we consume them (in the form of macronutrients: carbs, fats and protein), our bodies convert food into the energy we need to fuel everything we do, from breathing and sleeping to running and lifting weights. But we don’t always get to use those calories immediately, and when we take in excess energy, we store it for later – usually as fat. You may be familiar with this part!

That brings us to the burning question: how do you get rid of unwanted body fat?[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]The ins and outs of energy balance[/mk_fancy_title][mk_image src=”/wp-content/uploads/energy-deficit1.jpg” image_size=”full”][vc_column_text]Luckily, the answer is simple: create an energy deficit. Energy balance in your body goes in two directions: input and output1. Like a budget, you can think of yourself as being in a surplus or a deficit, and understanding this basic equation is your road map to achieving any fat loss goal.

For instance, let’s say you go on a trip to spend a few weeks lounging at a sunny, breezy poolside. You aren’t exercising, and you definitely aren’t getting as much daily activity as you normally would. On top of this, you’re enjoying lavish, pineapple-infused, umbrella-touting calorie bombs and way too much guacamole. Chances are, you’ll weigh in heavier when you get back, because you created an energy surplus by consuming more energy than you expended. (It’s worth noting that it’s not all fat, and there’s some water weight influx here, since every gram of carbs stored in your body carries three grams of water2.)

Now, let’s say you start exercising more often and cut back on the food. If you stay consistent, you may notice your clothes loosen and after a few weeks you feel leaner. Increasing activity and decreasing caloric intake are ways of creating an energy deficit, where more energy is used than consumed. In this state, you tap into the energy reserves in your body and start metabolizing fat3.

When you’re not in a surplus or deficit and your body composition is remaining about the same, you’re experiencing maintenance. Fluctuations in intake can result in maintenance if they average out from meal to meal, day to day, week to week, etc. We may over- or under-consume calories at a given meal, but the daily total may pan out to be a maintenance intake. A roundabout way of experiencing maintenance is when you make efforts to start exercising more, but unintentionally compensate for the energy deficit from exercise by consuming more calories and effectively “canceling out” the deficit from one variable with a surplus from the other4.[/vc_column_text][mk_fancy_title font_family=”none”]If a little is good, then a lot must be better?[/mk_fancy_title][vc_column_text]Reducing the occurrence of calorie consumption above maintenance intake and improving diet quality has been shown to drastically increase the probability that a diet will be successful5. Although individual differences can play a big role in how fast your body composition will change on a diet, it’s generally accepted that creating a 3,500-calorie deficit results in about a pound of fat loss3. This is where it can be tempting to get caught up in the math: if you can cut more calories to cut more fat, why can’t you eat even fewer calories to burn even more of that unwanted fluff? You’ll find, as many have, that this logic runs you into the ground pretty quickly.

Your efforts are better spent honing in on your macronutrient intake to create a reasonable, below-maintenance intake. This gives you a strategic, sustainable way to manage your energy budget. The science behind this part gets heavy, but we’ve already learned the basics: it’s all about manipulating energy balance. Definitely take into account your daily activity too, when you design your deficit intake. Considering energy output as a variable is important whether you are looking to bulk or if your goal is fat loss.[/vc_column_text][mk_fancy_title font_family=”none”]One deficit to rule them all[/mk_fancy_title][mk_image src=”/wp-content/uploads/energy-deficit2.jpg” image_size=”full”][vc_column_text]A “reasonable deficit” implies cutting back on only what is necessary to achieve a realistic rate of body composition change. A 10% to 20% reduction in calorie intake has been shown to be as effective as more restricted diets in the long term6. Dieting on the most calories you can consume and still seeing results is advantageous from a physiological and psychological standpoint. This method keeps your wellbeing in mind and helps prevent large-scale hormonal and metabolic rate adaptations that can occur with extreme measures7. Studies indicate that the lean body mass you worked hard for can be threatened when calories are lowered too severely8. I think we can all appreciate that aggressively dropping calories and “crash dieting” is not reasonable or sustainable![/vc_column_text][mk_fancy_title font_family=”none”]Move it to lose it[/mk_fancy_title][mk_image src=”/wp-content/uploads/energy-deficit3.jpg” image_size=”full”][vc_column_text]When diet and exercise work together in harmony to formulate your weekly deficit, you won’t have to sacrifice as many calories per week, since you are burning more from exercise as well. Increasing activity even by one gym session per week can significantly contribute to your deficit9. Research shows that routinely participating in an exercise regimen can, in turn, bolster your motivation to improve your diet habits and promote a greater sense of control over eating behaviors10. Win-win! There is give and take that can be capitalized on from both energy deficit variables to garnish your success. Optimizing dietary and exercise strategies to create an adequate deficit that is sustainable and fits your lifestyle and individual needs is key.

Individual response to a calorie deficit may vary due to unique physiology, weekly activity level and, of course, consistent adherence to your plan11. It can take time to find the “sweet spot” as far as macronutrient breakdown, activity level and personal dedication to the plan to achieve a satisfactory rate of body composition change. Rest easy knowing that your macronutrient intake program is designed with your success in mind.

The energy balance framework isn’t flawless, and neither are we. However, you can let this new knowledge give you confidence to actively impact your fat loss process. Go forth and dominate the deficit![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]References:

  1. Donnell et al., 2005. Is exercise effective for weight loss with ad libitum diet? Energy balance, compensation, and gender differences. Exercise and Sport Sciences Reviews. 33(4): 169–174.
  2. Campbell, B., 2014. Sports nutrition: Enhancing athletic performance. Boca Raton: CRC Press.
  3. Hall, K. D., 2007. What is the required energy deficit per unit weight loss? International Journal of Obesity. 32(3): 573–576.
  4. Dhurandhar et al., 2014. Predicting adult weight change in the real world: a systematic review and meta-analysis accounting for compensatory changes in energy intake or expenditure. International Journal of Obesity. 39(8): 1181–1187.
  5. Keller et al., 2016. Not merely a question of self-control: The longitudinal effects of overeating behaviors, diet quality and physical activity on dieters’ perceived diet success. Appetite. 107: 213–221.
  6. Das et al., 2009. Low or moderate dietary energy restriction for long-term weight loss: what works best? Obesity. 17(11): 2019–2024.
  7. Sumithran et al., 2011. Long-term persistence of hormonal adaptations to weight loss. N Engl J Med. 365 (17):1597–1604.
  8. Mero et al., 2010. Moderate energy restriction with high protein diet results in healthier outcome in women. Journal of the International Society of Sports Nutrition. 7(1): 4.
  9. Donnelly et al., 2009. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine & Science in Sports & Exercise. 41(2): 459–471.
  10. Annesi, J., 2016. Weight loss and the prevention of weight regain: evaluation of a treatment model of exercise self-regulation generalizing to controlled eating. The Permanente Journal. 20(3): 4–17.
  11. Thomas et al., 2012. Why do individuals not lose more weight from an exercise intervention at a defined dose? An energy balance analysis. Obesity Reviews. 13(10): 835–847.

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6 Ways to Stay on Track Over the Holidays

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The holidays are fast approaching. Everyone knows that means family, fun and FOOD. If you’re not prepared for it, the holidays can do some serious damage to all the hard work you’ve put in. From the massive amount of food and desserts to the fact that the gym is closed, it can make staying on track really tough. Here are a few ways to prepare for the holidays, without losing all your hard-earned gains.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]1. Bring your own food[/mk_fancy_title][mk_image src=”/wp-content/uploads/bring-your-own-food.jpg” image_width=”792″ image_height=”403″][vc_column_text]

Prepping food is a must nowadays. We are all so busy and on the go that having food prepped is just easier. This shouldn’t exclude holidays. Think of things you want to eat through the holidays and make a healthier version. Sweet potatoes with brown sugar, mashed potatoes or green bean casserole are classics. Instead of having the calorie-stuffed foods that everyone is having, make sweet potatoes with cinnamon, mashed cauliflower and steamed green beans. There are a ton of recipes online for healthy alternatives. It’s a great way to have similar foods, without the excess calories.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]2. Make a plate[/mk_fancy_title][mk_image src=”/wp-content/uploads/make-your-own-plate.jpg” image_width=”792″ image_height=”403″][vc_column_text]If you’re trying to get fit or stay fit, you’ve probably brought containers of your own food to social gatherings where you know there won’t be anything you can eat that is conducive to your goals. Family and friends love to poke fun at this, and it can be difficult to stay committed to your goals when you are constantly scrutinized for it. One way to avoid attracting the unwanted attention of those around you is to not eat your food out of Tupperware. Instead, put your meal onto a regular plate with whatever healthy items (turkey, vegetables, etc.) you can find. People will be so focused on their own plates they probably won’t notice that you’re eating something different![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]3. Get up early[/mk_fancy_title][mk_image src=”/wp-content/uploads/get-up-early.jpg” image_width=”792″ image_height=”403″][vc_column_text]Get a start on the day before any of the holiday craziness kicks in. Some gyms are open until noon or so on holidays. Get to the gym early and be back in time to help the family with holiday preparations. If your gym isn’t open, do an at-home workout, go for a run or even take the dog for a walk. Something to get the blood flowing before it’s time to eat.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]4. Limit yourself to one helping[/mk_fancy_title][vc_column_text]Don’t go back for seconds. This can cut your calorie intake in half. Fill up a plate (preferably with some of the food you prepped) and that’s it. The average American eats 3,000 calories in one sitting. Don’t be that guy if you are serious about your fitness.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]5. Drink a lot of water[/mk_fancy_title][vc_column_text]Drinking a lot of water has a ton of benefits in general, but it’s especially important during the holidays. It can make you feel more full, helping to avoid overeating. It helps with digestive health, which is obviously important when we eat a lot. It also reduces fluid retention. We all know we eat a lot of carbohydrates on holidays, so drink lots of water to feel less bloated.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]6. Don’t be too strict[/mk_fancy_title][vc_column_text]At the end of the day, it’s the holidays. A time to relax and have fun with family and friends. Don’t stress about your food intake too much. If you are too strict on yourself, there’s a good chance you could say, “Screw it,” and eat everything in sight. Make a realistic goal for yourself and do your best to stick to it. If all else fails, work hard in the gym and kitchen the weeks building up to the holidays. Then make that one meal a good old-fashioned cheat meal. Just makes sure it stays a cheat MEAL and not a cheat day, week, month, etc.[/vc_column_text][/vc_column][/vc_row]

A Beginner’s Buying Guide to Supplements

[vc_row][vc_column][vc_column_text]Before we get to finding the right supplement for you, you may be wondering why people supplement to begin with. Let’s talk about that.

We can start by finding common ground between the beginner fitness enthusiast and the accomplished athlete or how about the training program based on lifting heavy weights vs. the one with dancercise on Thursday nights?

The answer is that regardless of when you started or how you do it, your fitness journey – and the blood, sweat and tears behind it – is fuelled by the common end goal: Getting Results.

Enter Supplements.

Simply put, supplements can magnify the results of diet and exercise, bringing you faster and greater progress towards your fitness goals.

Here’s how.

Benefit #1: Feeding Hungry Muscles

When you exercise, your body and muscles demand more. Supplementation can help fill nutritional gaps so that you can reap more of what you sow.

Benefit #2: Maximizing Every Workout

Supplements can give you the advantage of increased energy, strength and accelerated recovery, helping you push your workouts, and your body, even further.

Benefit #3: For When Life Has Its Own Plans

There are countless ways life tries to thwart your efforts. Luckily, supplements are designed to be convenient. They can replace a meal, give you on-the-go nutrients or even support weight loss.

So, it’s easy to see why supplements are an irresistible proposition for anyone building their ideal physique, from the weekend warriors to the pro bodybuilders.

But the golden question remains, ‘which supplements should I take? Which supplements are right for my goals?’

Let’s face it, it can be difficult to sift through the world of fitness fads, here-today-but-gone-tomorrow supplement companies and hearsay claims.

And that’s why we created this guide. We’ll help match the supplement to your goal, whether that’s muscle building, weight loss or performance. Plus, we’ll make supplement recommendations based on reviews, science and what the pros are using.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_divider style=”thick_solid” divider_width=”one_third” border_color=”#e41e26″][mk_padding_divider size=”20″][mk_fancy_title font_family=”none”]Frequently Asked Questions[/mk_fancy_title][mk_padding_divider][mk_image src=”/wp-content/uploads/faq1.jpg” image_size=”full”][vc_column_text]FAQ #1: I want to build muscle. What supplement is best?

Protein remains the holy grail of muscle building. After all, protein is made up of amino acids which are quite literally the building blocks of muscle.

Feeding your body enough protein keeps it in an anabolic state (read: building, repairing and growing muscle).

Protein supplements are a practical way of getting how much you need. After all, one scoop of protein powder is roughly equivalent to 4 to 5 large eggs (not to mention just a fraction of the fat and carbs).

Now, what happens when your muscles don’t get enough protein, you ask?

Great question, the answer is that you fall into a catabolic state (read: your body cannibalizes hard-earned muscle for energy). Yeah, we wouldn’t want that either.

 Now that we know protein supplements build muscle, how do you pick which one?

 ..Spoiler Alert: Not All Proteins Are Created Equal.

When you’re spending $$ on protein, here’s how to get the best bang for your buck:

  1. Bioavailability – Bioavailability is a measure of how well your body absorbs the protein. Peanuts, for example, have a bioavailability of 43, whereas whey protein supplements can score well over 100, allowing your body to get more of the good stuff from less.
  2. Purity – Let’s say you have a purity percentage of 80%, this means that for every 100g of the product you’re consuming, after the filtration of fat, carbs and other naturally occurring ingredients, you’re left with 80g of protein. Whey concentrates fall within this 80% purity, while whey isolates have a higher, 90% purity, giving you a higher protein ratio!
  3. Branched Chain Amino Acids – BCAAs (namely, Leucine, Isoleucine and Valine) have been studied time and time again. The findings? BCAAs play a huge role in protein synthesis (read: the process of your body actually building protein). The best proteins are generous in their servings of BCAAs, and a higher leucine ratio is proven to be more effective.
  4. Absorption – If you’re looking for fast absorption, whey peptides do a fantastic job at that. On the other hand, a casein protein releases protein over an 8-hour period – a great choice for those looking for a meal replacement or a little before-bed snack that keeps feeding muscles while you sleep!

And there you have it, a protein muscle building crash course! Now that you know what the best looks like, allow us to make a few recommendations.[/vc_column_text][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text css=”.vc_custom_1582815345633{margin-bottom: 0px !important;}”]For Fast-Absorbing, Premium Post-Workout Protein: 

Rated 4.3 out of 5  stars on Walmart.com, 100% Whey Protein Plus is a definite fan favorite.

This is your ultimate go-to for muscle building with 64g of ultra-pure protein and 14.8g of BCAAs per 2 scoops. Better yet, the whey it delivers rates 104 in bioavailability. Score!
[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][mk_image src=”/wp-content/uploads/ss-can-100-whey-protein-plus.jpg” image_size=”full” link=”/can/products/100-whey-protein-plus/” align=”center”][mk_button dimension=”flat” url=”/can/products/100-whey-protein-plus/” align=”center”]LEARN MORE[/mk_button][/vc_column_inner][/vc_row_inner][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]For Slow-Release or Nighttime Protein:

Testimonial from the Six Star® website:
5 Stars
“I drink this every night before bed. It tastes good, mixes easily, and gives me peace of mind knowing that I’ll be getting some protein to my muscles throughout the night.”
-Lisy

Casein Protein, by Six Star®, digests slowly to give you the benefit of prolonged BCAA delivery to keep your hungry muscles satisfied! AND, it’s enhanced with an added ingredient that’s clinically shown to build more muscle and strength – how’s that for something to sleep on?[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][mk_image src=”/wp-content/uploads/ss-can-casein.jpg” image_size=”full” link=”/can/products/casein-protein/” align=”center”][mk_button dimension=”flat” url=”/can/products/casein-protein/” align=”center”]LEARN MORE[/mk_button][/vc_column_inner][/vc_row_inner][mk_image src=”/wp-content/uploads/faq2.jpg” image_size=”full”][vc_column_text]FAQ #2: What supplement can help me lose weight while fueling my workouts?

When people talk about “getting lean”, what they’re saying is that they want to gain lean muscle while getting lean. Similarly, the goal can be to increase muscle while getting lean. I mean, can you blame them?

So, what supplement can help you get beach ready?

  • A hybrid pre-workout!

Here’s how a hybrid pre-workout can give you dual benefits:

We call it winning at the losing game.

  • Energy and focus for better workouts: It’s easy to follow why a pre-workout that gives you energy and focus will lead to more intense workouts. But, here’s where it gets interesting- while you’re building that muscle, not only will it give you the appearance of being lean, you’ll also find that for every pound of muscle built, your body will actually burn more calories, especially during your workouts. Double win.

Pro tip: Want a one-of-a-kind sensory experience during your workout? Try a pre-workout with this combination of ingredients: beta-alanine, choline, L-tyrosine and caffeine.

  • Weight loss ingredient: Having the extra edge of a weight loss ingredient in your pre-workout is like getting an extra nudge towards your goals – always. A good hybrid formula that promotes weight loss and performance is a gift that’s hard to refuse. In fact, average weight loss with key ingredient (200mg of C. canephora robusta bean extract standardized to 45% chlorogenic acids) was 10.95 lbs. in a 60-day study with a low-calorie diet, and 3.7 lbs. in a separate 8-week study with a calorie-reduced diet and moderate exercise.

C. canephora robusta is essentially premium coffee beans that have not been roasted, leading to a high chlorogenic acid. The ingredient continues to gain popularity because of its ability to promote weight loss.

OK, but it’s a tall order to combine energy, focus AND weight loss, right?[/vc_column_text][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]Maybe, but here’s one product that does it right:

For weight loss and workout intensity:

Rated 4.5 stars (out of 5) on Walmart.com, Pre-Workout Explosion Ripped gives you a pretty generous serving of C. canephora robusta at 400mg.

Beyond that, you continue to get your usual pre-workout benefits: energy, so you can push harder and break a sweat (or, you know, drench your t-shirt in sweat, whatever), plus enhanced focus and an incredible sensory effect.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][mk_image src=”/wp-content/uploads/ss-can-pre-workout-explosion-ripped.jpg” image_size=”full” link=”/can/products/pre-workout-explosion-ripped/” align=”center”][mk_button dimension=”flat” url=”/can/products/pre-workout-explosion-ripped/” align=”center”]LEARN MORE[/mk_button][/vc_column_inner][/vc_row_inner][mk_image src=”/wp-content/uploads/faq3.jpg” image_size=”full”][vc_column_text]FAQ #3: What supplement can help me build strength?

You know this already, but we think it’s worth mentioning again, especially here.

With all supplements, you want to go for the ones that have credibility. A bit of history and scientific study go a long way in separating the fads from the ones that actually work.

With that said, strength builders, rejoice!

Creatine gained popularity in the 90s as a strength builder. Twenty plus years later, it’s still going strong as one of the most widely used supplements for strength building.

Pro tip: Creatine monohydrate is the best-studied form of creatine, having accumulated hundreds of research studies and articles that vouch for its effectiveness.  

Here’s how your body uses creatine to build strength:

  • The source of energy for all cells throughout your body is a little something called ATP (adenosine triphosphate)
  • When you work out, your body uses up that ATP.
  • As a by-product (of phosphate), that ATP turns into ADP (adenosine diphosphate).
  • Creatine transforms the ADP back into ATP, keeping your body well-stocked for energy and recovery.

So, now that you know the relationship between your body and creatine, let’s chat a bit about its use.

Reaching the saturation point with creatine.

To experience the full benefits of supplementing with creatine, you want to get to a place called the point of saturation. True to its name, this is when your body is getting enough creatine to saturate your muscle cells.

There are two ways of saturating your cells with creatine:

  • The 30-day process. Supplementing with 3g to 5g of creatine per day should get you to your saturation point within about 30 days. It takes patience, but the results come, as they say, slow and steady.
  • The 5-day process. If you prefer, you can expedite the process to 5 days. During the so-called loading phase, you supplement 5g of creatine, 4 times a day for 20g of daily consumption. You do this for 5 days in a row. This process is then followed by the maintenance phase. This is when you’ve reached the saturation point and maintain that place with your regular 3g to 6g of creatine, daily.

There you have it, your know-how and how-to on creatine.[/vc_column_text][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]Ready for the recommendation on a creatine supplement?

With a 4.4 out of 5 stars rating on Amazon.com, 100% Creatine is a straight-shooting formula made up of 100% ultra-pure creatine monohydrate – nothing more, nothing less. This means that every serving gives your muscles 5g of creatine, with no fillers or additives.

Can it be so simple? Apparently, it is.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][mk_image src=”/wp-content/uploads/ss-can-100-creatine.jpg” image_size=”full” link=”/can/products/100-creatine/” align=”center”][mk_button dimension=”flat” url=”/can/products/100-creatine/” align=”center”]LEARN MORE[/mk_button][/vc_column_inner][/vc_row_inner][mk_image src=”/wp-content/uploads/faq4.jpg” image_size=”full”][vc_column_text]FAQ #4: Which fitness supplements will work with my lifestyle? 

We started off this guide talking about convenience and practicality being two major benefits for supplementation in the first place. And that is true. All of the supplements mentioned here do some neat things- like concentrating the nutrients of multiple food servings into a single scoop. (C’mon, admit it, that’s pretty cool.)

But there are a few supplements that work especially well for your lifestyle.

Build a day-to-day that inspires fit living:  

Proteins you can mix. Do you like smoothies? Baked goods? Ice cream? Perfect, the good news is that you’ll love this: You can add an unflavoured protein supplement to anything, making it easy to get your daily protein requirements. Imagine, a protein-infused tropical smoothie, low-carb quiche, or gingerbread cookies! The world (or kitchen, rather) is your oyster.

Pro tip: Picking a protein that’s low in fat can help keep your recipes clean!

Amino Acids for energy and recovery. Amino acids – particularly BCAAs – help aid recovery and can help you leap over that hurdle and right back into whatever you were leaping over before (tire? bench? skipping rope?). Earlier, we talked about BCAAs being the building blocks of protein. Giving your body enough can be the difference between mid-recovery tired to post-recovery energized.

Pro tip: Out of the BCAAs, leucine is the superstar. Ratios with more leucine show that the supplement is committed to quality.

With that said, what supplements do we think work well with a fitness lifestyle?[/vc_column_text][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]For a protein you can use in recipes:

Walmart.com rates Unflavored 100% Whey Protein Plus 4.6 stars with raving reviews from customers. For good reason, too. With no artificial sweeteners or colors, it works well with any recipe. Plus, just one scoop packs a punch with 20g of protein.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][mk_image src=”/wp-content/uploads/ss-can-unflavoured-100-whey-protein-plus.jpg” image_size=”full” link=”/can/products/unflavored-100-whey-protein-plus/” align=”center”][mk_button dimension=”flat” url=”/can/products/unflavored-100-whey-protein-plus/” align=”center”]LEARN MORE[/mk_button][/vc_column_inner][/vc_row_inner][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]For amino acids on the go:

Since we’re talking lifestyle here, let’s start with the fact that this one has best-in-class taste (it’s seriously delicious). Aminos + Energy is one of the few supplements out there that can be used before your workout, during your training, or any time of the day. After all, there’s never a bad time to have 5g of aminos with a 2:1:1 BCAA ratio, is there?[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][mk_image src=”/wp-content/uploads/ss-can-aminos-energy.jpg” image_size=”full” link=”/can/products/aminos-energy/” align=”center”][mk_button dimension=”flat” url=”/can/products/aminos-energy/” align=”center”]LEARN MORE[/mk_button][/vc_column_inner][/vc_row_inner][vc_column_text]We hope you enjoyed this training supplement guide.

Our goal was to provide you with the foundational knowledge to set you up for a successful fitness journey.

We know that there’s a lot here. So, to recap, here’s a quick chart that matches the training goal with the supplement:[/vc_column_text][mk_table]

Goal Supplement
Build Muscle Whey Protein, Casein Protein
Lose Weight Hybrid Pre-Workout with Weight Loss Ingredient
Increase Performance (Strength) Creatine
Fitness-Friendly Lifestyle Unflavoured Whey Protein and Amino Acids

[/mk_table][vc_column_text]We look forward to supporting you in your training.

For over 20 years, Six Star Pro Nutrition® has provided the everyday athlete to the pro athlete with advanced, scientifically formulated premium supplements at a smart price.

And now the prices are even better.

Our holiday sale means that you can stock up on supplements for yourself, or a friend.

Shop your favorite supplements here.

Happy Training.[/vc_column_text][/vc_column][/vc_row]

How to train for your goals

[vc_row][vc_column][vc_column_text]When it comes to the weight room, not everyone has the same goals. You need to make sure that your training style aligns with the goals you have set for yourself if you want to achieve them! Should you use light weight for high reps, or heavy weight for low reps? One way of determining how you should train is to use a percentage of your 1-rep max (how much weight you can lift in an exercise for one repetition) to calculate how many reps you should perform in each set. If you don’t know what your 1-rep max is, you can use this tool for a quick estimation.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][mk_fancy_title font_family=”none”]45% to 60% of 1-rep max
[/mk_fancy_title][vc_column_text]This is often considered to be the best load to use for speed work on regular strength lifts. Working on peak power output will help to improve your fast-twitch muscle fiber recruitment which plays a huge role in all athletic endeavors that require speed and power. Remember, you shouldn’t go anywhere near fatigue or failure when working in this rep range and focusing on speed. You must move explosively on all reps. Stick to 2 to 5 reps per set, while lifting as explosively as possible on each rep.

Primary Training Effect: Builds explosiveness and power[/vc_column_text][/vc_column][vc_column width=”1/2″][mk_image src=”/wp-content/uploads/ss-gully.jpg” image_size=”full” frame_style=”gray_border” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][mk_fancy_title font_family=”none”]70% to 80% of 1-rep max[/mk_fancy_title][vc_column_text]This is the percentage range that is best used for stimulating hypertrophy (muscle growth). When using this weight, you should aim for 6 to 10 reps (the higher the percentage the less reps per set). Each set should be taken close to failure in order to be effective. Close to failure means that if your life depended on it, you could perform 1 or 2 more reps. Going to failure on a regular basis will just burn out your central nervous system and make it difficult to recover from training.

Primary Training Effect: Increases muscle size[/vc_column_text][/vc_column][vc_column width=”1/2″][mk_image src=”/wp-content/uploads/ss-hook.jpg” image_size=”full” frame_style=”gray_border” align=”center”][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]85% to 90% of 1-rep max[/mk_fancy_title][vc_column_text]This is the best percentage to train for absolute strength. Doing sets at 85% to 90% of your 1-rep max is very taxing on your central nervous system and, therefore, you should not be doing any more than 1 to 3 reps per set. These are tough sets where you really test your strength in order to train your body to handle a 1-rep max that you would perform in a competition such as a powerlifting or Olympic lifting meet.

Primary Training Effect: Increases absolute strength

Remember, just because you have a single goal in mind doesn’t mean you should train in only one percentage range of your 1-rep max. Although each percentage range has a primary benefit, they can offer other secondary benefits to your main goal. For example, if your main goal is to get bigger, doing some speed and maximal strength work can help to increase the size of your fast-twitch muscle fibers and, therefore, help you to gain overall muscle size![/vc_column_text][/vc_column][/vc_row]

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