Nutrition

[Street Pharmacist]

Originally Posted by Ashasx

Can anyone tell me if things like Aquafina Plus Vitamins or Vitamen Water Zero are good or bad? Am I being bamboozled?

You're being bamboozled. There is no known health benefit, and sugary drinks if anything are unhealthy

[Ashasx]

Originally Posted by Street Pharmacist

You're being bamboozled. There is no known health benefit, and sugary drinks if anything are unhealthy

Well they have 10 and zero calories respectively. They also have fewer carbs than any diet pop I know of.

I'm just not a big tea/coffee guy so it's hard for me to find something to drink in the morning.

[Street Pharmacist]

Originally Posted by Ashasx

Well they have 10 and zero calories respectively. They also have fewer carbs than any diet pop I know of.

I'm just not a big tea/coffee guy so it's hard for me to find something to drink in the morning.

Then it's no difference to diet pop

[Ashasx]

Originally Posted by Street Pharmacist

Then it's no difference to diet pop

So if I'm not a big fan of tea/coffee, am I SOL?

[Street Pharmacist]

Originally Posted by Ashasx

So if I'm not a big fan of tea/coffee, am I SOL?

It's no healthier or more harmful than coffee or tea I'd imagine. I'm just saying the vitamins are a red herring

[gladaki]

Originally Posted by Puxlut

I have a question about creatine... I swim 3-4 times a week. It's my main workout and what I train for. I found lately because I've been pushing myself harder in workouts. I really fatigued at the end and my muscles are sore. I bought a creatine/protein powder to have after swimming. Will this help? Or is it more for people that are working with weights.

The only other things I take is a multi vitamin and a type 2 collagen supplement (helps with my back problems). Keep in mind that I am a girl and I'm not trying to "bulk" or shred. Anything else I can do to help with performance? (legally)

You dont need any vitamin capsules. Simply cleaning your diet and high quality food will be sufficient. Regarding post and pre your workout its good to take some carb and protein before and after your workout. Carbs will increase the Glycogen level in your body.


Glycogen is the fundamental fuel used to sustain both glycolysis and oxidative phosphorylation, fatigue is readily apparent as cellular resources are exhausted.


http://www.ncbi.nlm.nih.gov/pubmed/9232550


Taking carbs and protien (Banana with one or half scoop of protein) before and after workout is recommend by researchers John Ivy and Robert
Portman in their recent book “Nutrient Timing”.


Now regarding creatine. Its important to understand what exactly it do...


Our body use ATP (adenosine triphosphate) for high intensity training like sprinting or weight lifting. But ATP gets depleted rapidly during workout since it need to loose phosphate to become adenosine phosphate (ADP). Now creatine recharge ADP in to ATP by creatine Phosphate. So more creatine helps in faster recharging for sports like sprinting and weight lifting.


For endurance sports like swiming researchers are still divided. But I still recommend as i see there are more advantages based on various studies.. Its cheap and safe. Creatine monohydrate is chepaest creatine available in market. I dont think buying the more expensive ones has any advantages no matter what supplement companies say..


Also one thing you add is a teaspoon of flax oil or throw in some flax seeds in your salad..Its healthy



Woa, I should start writing a blog

[Righteous1]

I've seen some lean gains with high fat / high protein diet, along with intermittent fasting (8 feeding window)

Also.. Pop = diabetes in a can

[Azure]

Originally Posted by gladaki

copied from
http://www.vitamindcouncil.org/about...uch-vitamin-d/

Although most people take vitamin D supplements without any problems, it’s possible to take too much. This is called vitamin D toxicity. Vitamin D toxicity, where vitamin D can be harmful, usually happens if you take 40,000 IU per day for a couple of months or longer, or take a very large one-time dose.
Vitamin D is fat-soluble, which means your body has a hard time getting rid of it if you take too much. When you take large amounts of vitamin D, your liver produces too much of a chemical called 25(OH)D.
When your 25(OH)D levels are too high, this can cause high levels of calcium to develop in your blood. High blood calcium is a condition called hypercalcemia.

40,000 IU would be the equivalent of taking 40 pills per day for 90 days straight. Doable, but hardly a concern.

I've been taking 6,000 IU for 3 years straight and my blood levels are quite fine.

[Azure]

There is no point in buying the expensive creatine. You can get pretty cheap stuff on bodybuilding dot com.

[Hugh Jahrmes]

^ yeah I just but the unflavoured in bulk and mix it in w shakes etc.

[TheSutterDynasty]

Originally Posted by gladaki

You dont need any vitamin capsules. Simply cleaning your diet and high quality food will be sufficient. Regarding post and pre your workout its good to take some carb and protein before and after your workout. Carbs will increase the Glycogen level in your body.


Glycogen is the fundamental fuel used to sustain both glycolysis and oxidative phosphorylation, fatigue is readily apparent as cellular resources are exhausted.


http://www.ncbi.nlm.nih.gov/pubmed/9232550


Taking carbs and protien (Banana with one or half scoop of protein) before and after workout is recommend by researchers John Ivy and Robert
Portman in their recent book “Nutrient Timing”.


Now regarding creatine. Its important to understand what exactly it do...


Our body use ATP (adenosine triphosphate) for high intensity training like sprinting or weight lifting. But ATP gets depleted rapidly during workout since it need to loose phosphate to become adenosine phosphate (ADP). Now creatine recharge ADP in to ATP by creatine Phosphate. So more creatine helps in faster recharging for sports like sprinting and weight lifting.


For endurance sports like swiming researchers are still divided. But I still recommend as i see there are more advantages based on various studies.. Its cheap and safe. Creatine monohydrate is chepaest creatine available in market. I dont think buying the more expensive ones has any advantages no matter what supplement companies say..


Also one thing you add is a teaspoon of flax oil or throw in some flax seeds in your salad..Its healthy



Woa, I should start writing a blog

Good post. Creatine actually might slow you down swimming because if you respond to it you'll gain 5 - 10 pounds of water mass. It's also important to note how slight the advantages of it are, though it's also pretty cheap.

Just make sure you load it properly or your body will lose its ability to make its own!

[schteve_d]

Originally Posted by Thor

I'm doing High Intensity Interval Training in the mornings on an empty stomach, fasting about 3hrs after I wake up, so eating about 30m to 1hr after my morning workout.

Example of 1 set is say 1 min rowing machine all out (so you can barely breath when that minute is up) and 4 mins of rest, not walking around, just pure rest. Do this 8 times, I mix in 3-4 exercises to keep it fresh, and this has been incredibly effective for me.

Certainly research is starting to back this up more and more as well, quick high intensity training for me is WAY more fun than 45 mins on a treadmill.

Did this approach come from the advice you received on the show? I ask as it's a resource I trust. I just find it kind of interesting as it seems to go against a few traditional ways of thinking - particularly the morning fast.

I continue to hear that you should really get something...anything healthy...in your stomach quickly upon rising to kick-start your metabolism.

Then there is the advice I see more often than not to fuel yourself for HIIT and finally the recovery aspect and waiting again after your workout for a period of time before fuelling.

[gladaki]

Originally Posted by TheSutterDynasty

Good post. Creatine actually might slow you down swimming because if you respond to it you'll gain 5 - 10 pounds of water mass. It's also important to note how slight the advantages of it are, though it's also pretty cheap.

Just make sure you load it properly or your body will lose its ability to make its own!

You dont need a loading phase ...Just take 1 scoop every day. Creatine has lot more advantage. 5-10 pound is a big number ..I cant comment on it as i never experienced or read about it much.

[gladaki]

Originally Posted by schteve_d

Did this approach come from the advice you received on the show? I ask as it's a resource I trust. I just find it kind of interesting as it seems to go against a few traditional ways of thinking - particularly the morning fast.

I continue to hear that you should really get something...anything healthy...in your stomach quickly upon rising to kick-start your metabolism.

Then there is the advice I see more often than not to fuel yourself for HIIT and finally the recovery aspect and waiting again after your workout for a period of time before fuelling.

I think he is just starving himself to loose some fat. As i said above you need to fuel ur cells with glycogen to get a best work HIIT workout. Its all about science..

Thanks for the input! I do try to eat a banana before practice, as it helps with cramps in my calves.
My swimming isn't really endurance. I don't go in and swim for an hour straight. We do interval sets. Like 4x100's on a descending pace or 8x50's hard with 15 seconds rest. Or with a bit more distance sets like ladder sets
1x25
1x50
1x75
1x100
1x150
1x200
1x200
1x150
1x100
1x75
1x50
1x25
So we do aerobic and anaerobic work... so would the creatine work? I checked the label and it also has leucine, arginine, taurine, alpha lipoic acid, phenylalanine. And the creatine's are the monohydrate and phosphate kind?
As for the 5 lbs of water weight gain: welcome to my life, once a month every month for the past 28 years.

[gladaki]

Originally Posted by Puxlut

Thanks for the input! I do try to eat a banana before practice, as it helps with cramps in my calves.
My swimming isn't really endurance. I don't go in and swim for an hour straight. We do interval sets. Like 4x100's on a descending pace or 8x50's hard with 15 seconds rest. Or with a bit more distance sets like ladder sets
1x25
1x50
1x75
1x100
1x150
1x200
1x200
1x150
1x100
1x75
1x50
1x25
So we do aerobic and anaerobic work... so would the creatine work? I checked the label and it also has leucine, arginine, taurine, alpha lipoic acid, phenylalanine. And the creatine's are the monohydrate and phosphate kind?
As for the 5 lbs of water weight gain: welcome to my life, once a month every month for the past 28 years.

creatine monohydrate simplest form of creatine. Its cheapest. Keep using it. There is plenty of information available online for creatine, keep yourself updated.

[TheSutterDynasty]

Originally Posted by gladaki

You dont need a loading phase ...Just take 1 scoop every day. Creatine has lot more advantage. 5-10 pound is a big number ..I cant comment on it as i never experienced or read about it much.

http://www.acsm.org/docs/publication...ementation.pdf

Using a loading phase increases your intra-muscular stores quicker and you intake less per month. ie 5 g / day for 5 days followed by 1g / day for the rest of the month on-cycle. Compared to 5g / day for 30 days.

Again consult the article re: on/off phases. If you just take 5g / day without cycling your body won't produce its own creatine. If you cycle in on a month-to-month basis it results in higher P-CR content even in the off phase but production returns to normal in 4 weeks.

[GGG]

Originally Posted by schteve_d

Did this approach come from the advice you received on the show? I ask as it's a resource I trust. I just find it kind of interesting as it seems to go against a few traditional ways of thinking - particularly the morning fast.

I continue to hear that you should really get something...anything healthy...in your stomach quickly upon rising to kick-start your metabolism.

Then there is the advice I see more often than not to fuel yourself for HIIT and finally the recovery aspect and waiting again after your workout for a period of time before fuelling.

I think one reason not to eat before HIIT is to avoid puking up your food.

[schteve_d]

^^

Not sure if you're kidding around or not but I've actually heard this. That's why, at least in how it was explained to me, HIIT really wasn't an ideal first thing in the morning workout. To really benefit you had to be fuelled to make it through a legitimate session but that you needed some digestion to have gone on before-hand!

[SHOGUN]

Originally Posted by Righteous1

I've seen some lean gains with high fat / high protein diet, along with intermittent fasting (8 feeding window)

Also.. Pop = diabetes in a can

Some lean gains? You should be shredded. I envy you if you can maintain that for a long period.