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How to Make Whey Cake

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Supplements

I recommend purchasing your supplements at Click here to visit www.tigerfitness.com. Some of the best prices on the web!

 

Dietary Supplements

The supplement industry is a multi-billion dollar industry that is continuing to grow year after year. When looking to purchase supplements a few things need to be considered. One, supplements are not regulated by the FDA. This means there is no governing body that has to “approve” the supplement before it is marketed. Secondly, not all supplements sold on the shelves produce results. Supplement labels can be very misleading therefore it is important for the consumer to research a product before they make a purchase. Lastly, not all supplement companies are created equal. Not only should consumers do research on a specific compound but on the company as well. Sometimes it makes sense to spend a little more money on your supplements to ensure you are getting the highest quality available. Put it this way, what is the sense in saving a couple dollars when the company that made the supplement you purchased uses low quality ingredients and cannot meet label claims? Quality over quantity!

Here is a list of what I recommend to my clients when selecting supplements.

Essential supplements (For all athletes – general health/body composition)

  • Multi Vitamin – Cover all of your micronutrient bases! Its best to try and meet all of your micronutrient needs through food but having a multivitamin is a good way to ensure you are not deficient in one micronutrient. I’m not a huge advocate of the expensive “sports performance” multi vitamins. In my opinion this is one area where you can afford to be stingy. Just go to an online supplement store (like Tiger Fitness) and purchase a cheap one a day multi vitamin and call it a day. For most of you that will be more than sufficient. The only objection to that rule is an extremely hard training athlete and/or bodybuilder getting ready for a contest that will need to take into account a greater micronutrient demand. Again that can be accomplished through food or getting a higher quality multivitamin supplement. I prefer the former.

Here are a couple products to take a look at:

1-    http://www.tigerfitness.com/ON-Opti-Men-p/2730260.htm

2-    http://www.tigerfitness.com/Dymatize-Super-Multi-120ct-p/2060099.htm

 

  • Protein Powder – Protein powder is great for meeting your daily protein requirement and should be included in your diet. Despite what you all may think there is nothing all that special about drinking protein shakes. It is just highly concentrated, highly bio available protein. The biggest benefit gained from including a protein powder in your diet is convenience. However, it should be used in conjunction with a good diet that is based on high quality whole food protein sources. I personally recommend a whey protein powder due to the high BCAA content and especially leucine for the muscle protein syntheses benefits. I recommend looking for a product that has a blend of whey concentrate and whey isolate. Both forms have their benefits. Watch my review of MTS Nutrition Whey, my protein powder of choice!

Check this product out here:

1-    http://www.tigerfitness.com/ProductDetails.asp?ProductCode=mtswhey

 

  • Healthy Fat – This category can be considered both a supplement and food similarly to protein powder. Everyone has heard about the benefits of mono and poly unsaturated fats and supplementing with omega 3 fatty acids. They are essential nutrients that are involved in numerous physiological processes within the body. I recommend getting a high quality omega 3 supplement as well as a healthy fat oil source such as macadamia nut oil to add some healthy fats to your diet. MCT oils also offer a lot of fat loss and energy production benefits.

            Some products to take a look at:

1-    Omega 3- http://www.tigerfitness.com/ON-Fish-Oil-p/2730281.htm

2-    Mac Nut Oil- http://www.tigerfitness.com/NOW-Foods-Macadamia-Nut-Oil-16-oz-p/1826.htm

3-    MCT Oil- http://www.tigerfitness.com/NOW-Foods-MCT-Oil-32-oz-p/2199.htm

 

 

 

Next step (Recovery and Muscle Building)

  • BCAAs – During workout nutrition, BCAAs are basically low calorie muscle food! Take 5-10g BCAAs during your workout. They help increase muscle protein synthesis as well as aid in recovery. Great overall supplement.

Some products to take a look at:  

1-    http://www.tigerfitness.com/USPlabs-Modern-BCAA-p/4240013.htm

2-    http://www.tigerfitness.com/Xtend-30-Servings-New-Formula-p/3740060.htm

3-    http://www.tigerfitness.com/Elite-Recoup-30-Servings-p/2060230.htm

 

 

  • Creatine Monohydrate– Great supplement for building strength and muscle. Take 3-5g daily, it can be all at once or split up over two doses such as pre and post workout on training days. Creatine monohydrate is the most scientifically researched and backed form of creatine available. The biggest benefit of creatine monohydrate is the fact that it is cheaper than any other form of creatine plus has been shown to be more effective. There is no better value than creatine monohydrate.

Any creatine monohydrate product will do, here is one with a particularly good value:

1-    http://www.tigerfitness.com/Creatine-Monohydrate-Dymatize-p/2060013.htm

  • Pre Workout Supplement– When looking for a pre workout supplement look for a product that has stimulants such as caffeine to get you energized along with muscle builders beta alanine and creatine. If you are getting a 3-5g dose of creatine from your pre workout you do not need to supplement with extra creatine. However, most pre workout formulas do not have a substantial amount of creatine in them. Another thing to look for in a pre workout is Arginine or Arginine AKG. Arginine and N.O is what the product category was built around but there is not a lot of research to support its muscle building benefits. If a form of Arginine is included in your pre workout product of choice great but if not I wouldn’t worry about it.

Some products to look at:

1-    http://www.tigerfitness.com/usp-jack3d-supplement-p/4240007.htm

2-    http://www.tigerfitness.com/Hemo-Rage-Black-Ultra-Concentrate-p/2710045.htm

 

Fat loss

Stimulant Fat Burner – A stimulant based fat burner works by up regulating your metabolic rate causing your body to burn more calories. They are not magic; you need to be on a calorie restricted diet along with a training plan conducive to fat loss for these to work. Look for a product that contains Caffeine, Yohimbe, Green tea, Synephrine, Cayenne Pepper among its ingredients. Even consider adding an additional yohimbe product to your fat burning stack if the thermogenic you choose does not have it or you want to take a higher dose.

Some products to look at:

1-    http://www.tigerfitness.com/MTS-Nutrition-Drop-Factor-p/mtsdrop.htm

2-    http://www.tigerfitness.com/Yohimbine-HCl-by-EthiTech-Nutrition-p/ethiyo.htm

 

 

  • Carnitine- Carnitine is a compound that is a combination of the amino acids lysine and methionine. It works as a fat burner by transporting fatty acids into the mitochondria of the cell where it can be used for energy. Carnitine provides muscle building benefits as well and is a great overall supplement. For extreme fat loss stack a thermogenic stimulant fat burner with Carnitine.

1-    http://www.tigerfitness.com/Quadracarn-120-Tablets-p/bev-26.htm

2-    http://www.tigerfitness.com/ON-L-Carnitine-p/2730027.htm

 

Brief Overview of Ergogenic Aids / Supplements

Brief overview of Ergogenic Aids / Supplements

What is an Ergogenic aid?

In the fitness industry the most popular form of ergogenic aids are in the form of supplements. However, ergogenic aids are not only just supplements. By definition an ergogenic aid is any substance that enhances performance. It can be physiological, biomechanical, psychological, pharmacological, or nutritional.

                                                           Ergo = work

                                                           Genic = to generate

For this article we are going to focus on supplements which are classified as Nutritional Ergogenic Aids.

 

Dietary Supplements

The supplement industry is a multi-billion dollar industry that is continuing to grow year after year. When looking to purchase supplements a few things need to be considered. One, supplements are not regulated by the FDA. This means there is no governing body that has to “approve” the supplement before it is marketed. Secondly, not all supplements sold on the shelves produce results. Supplement labels can be very misleading therefore it is important for the consumer to research a product before they make a purchase. Lastly, not all supplement companies are created equal. Not only should consumers do research on a specific compound but on the company as well. Sometimes it makes sense to spend a little more money on your supplements to ensure you are getting the highest quality available. Put it this way, what is the sense in saving a couple dollars when the company that made the supplement you purchased uses low quality ingredients and cannot meet label claims? Quality over quantity!

Here is a list of what I typically recommend to my athletes when selecting supplements.

 

*Here is your personal Hunt Fitness Supplement Guide

 

–          Essential supplements (For all athletes  – general health/body composition)

 

  • Multi Vitamin – Cover all of your micronutrient bases! Its best to try and meet all of your micronutrient needs through food but having a multivitamin is a good way to ensure you are not deficient in one micronutrient. I’m not a huge advocate of the expensive “sports performance” multi vitamins. In my opinion this is one area where you can afford to be stingy. Just go to Wall-Mart or an online supplement store and get a cheap one a day multi vitamin and call it a day. For most of you that will be more than sufficient. The only objection to that is an extremely hard training athlete and/or bodybuilder getting ready for a contest that will need to take into account a greater micronutrient demand. Again that can be accomplished through food or getting a higher quality multivitamin supplement. I prefer the former.
  • Protein Powder – Protein powder is great for meeting your daily protein requirement and should be included in your diet. Despite what you all may think there is nothing all that special about drinking protein shakes. It is just highly concentrated, highly bio available protein. The biggest benefit gained from including a protein powder in your diet is convenience. However, it should be used in conjunction with a good diet that is based on high quality whole food protein sources. I personally recommend a whey protein powder due to the high BCAA content and especially leucine for the muscle protein syntheses benefits. I recommend looking for a product that has a blend of whey concentrate, isolate and hydroslate. All three forms have their benefits. Most high quality protein powders on the market have a blend of all three forms of whey.
  • Healthy Fat – This category can be considered both a supplement and food similarly to protein powder. Everyone has heard about the benefits of mono and poly unsaturated fats and supplementing with omega 3 fatty acids. They are essential nutrients that are involved in numerous physiological processes within the body. I recommend getting a high quality omega 3 supplement as well as a healthy fat oil source such as macadamia nut oil to add some healthy fats to your diet.

 

 

–          Next step (Recovery and Muscle Building)

  • BCAAs – During workout nutrition, BCAAs are basically low calorie muscle food! Take 5-10g BCAAs during your workout. They help increase muscle protein synthesis as well as aid in recovery. Great overall supplement.
  • Creatine Monohydrate– Great supplement for building strength and muscle. Take 3-5g daily, it can be all at once or split up over two doses such as pre and post workout on training days. Creatine monohydrate is the most scientifically researched and backed form of creatine available. The biggest benefit of creatine monohydrate is the fact that it is cheaper than any other form of creatine plus has been shown to be more effective. There is no better value than creatine monohydrate.
  • Pre Workout Supplement– When looking for a pre workout supplement look for a product that has stimulants such as caffeine to get you energized along with muscle builders beta alanine and creatine. If you are getting a 3-5g dose of creatine from your pre workout you do not need to supplement with extra creatine. However, most pre workout formulas do not have a substantial amount of creatine in them. Another thing to look for in a pre workout is Arginine or Arginine AKG. Arginine and N.O is what the product category was built around but there is not a lot of research to support its muscle building benefits. If a form of Arginine is included in your pre workout product of choice great but if not I wouldn’t worry about it.

 

 

–          Fat loss

  • Stimulant Fat Burner – A stimulant based fat burner works by up regulating your metabolic rate causing your body to burn more calories. They are not magic; you need to be on a calorie restricted diet along with a training plan conducive to fat loss for these to work. Look for a product that contains caffeine, yohimbe, green tea, or even small doses of ephedrine.
  • Carnitine- Carnitine is a compound that is a combination of the amino acids lysine and methionine. It works as a fat burner by transporting fatty acids into the mitochondria of the cell where it can be used for energy. Carnitine provides muscle building benefits as well and is a great overall supplement. For extreme fat loss stack a thermogenic stimulant fat burner with Carnitine.

(Not Recommended) Fat Blockers- Fat blockers such as Chitosan work by binding to fat in the digestive track and not allowing them to be digested. In theory it allows one to consume high fat foods without them being absorbed into the body. I am not a proponent of this for a couple of different reasons. For one, I would rather just monitor my fat intake and provide my body with the healthy fat it needs and when it’s time for a cheat meal just eat a cheat meal and not worry about it. Secondly, there are some nasty side effects associated with these products such as anal leakage…need I say more.

Honorable mention

–          Vitamin C, Vitamin D, MCTs

Conclusion

The take home message when it comes to supplementation is to do your homework! Supplement companies want to try and sell you so it is your job to know what works!

Until next time

“One Dream, One Reality”

Kyle Hunt

Hunt Fitness

How to Eat Healthy in College

It’s that time of year again, school is finally here! As schools across the country begin
to start up, students who wish to eat healthy are faced with the challenge of
finding clean food to eat. Questions such as…. what meal plan to get? What
foods to keep in the dorm? And how to get all of your daily meals in are
probably running through your head. This article is going to outline how to
manage your healthy eating while going to school and living on campus.

Meal Plans

Before you sign up for any meal plan first find out what your school offers. There are
probably a few different choices on campus so make sure you look at what each
place serves. This is exactly what I did. Luckily I found a few different
options on campus where I could get some food that would be suitable to my diet.
I went with the highest meal plan which offers 14 meals per week. In my opinion
the more meals you will be able to get from one of the campus dining halls the
better.

Grocery List

Since it’s very likely you will only be getting at the most two meals a day from one of
the dining halls, you are going to have to come up with another 3-5 more
meals/snacks on your own. To do this you will need to get your hands on a mini
fridge and a microwave. With those two devices you should be set.

 

Protein Source Options

– Whey protein powder

– Canned chicken

– Canned tuna

– Egg whites

– Protein Bars (last resort)

 

Carbohydrate Source Options

– Oatmeal

– Fruit

– Veggies

– Brown and Basmati rice (the bags are very convenient)

– Sweet and Russet Potatoes (can be made in the microwave)

– Ezekiel Bread

 

Healthy
Fat Source Options

– Natural Peanut Butter

– Almonds, Walnuts, Cashews

– Olive Oil

– Macadamia Nut Oil

Putting It All Together

Once you have the food you need all you have to do is put it together to meet your
needs. For this to work you are going to have to be creative and relay heavily
on the microwave. Here is how I manage my day cooking all of the food and planning
it out.

7:15 am- Wake up and make coffee.

7:20- Grab a can of chicken and drain it out. I also rinse
it with water to try and remove some of the sodium although I’m not really concerned
with my sodium intake but that’s another lecture for another time lol.

Note: The can of chicken says 13oz. When it is drained it yields
about 8oz worth of meat. (yes I measured)

7:25- Measure out my egg whites and oatmeal and cook them in
the microwave.

7:25 – I measure out about 3oz of chicken to have with my
egg whites and oatmeal for breakfast. The other 5oz I put in a Tupperware container
with brown or basmati rice to have for meal 2. I put that in the fridge.

Approximately 7:30- Eat Breakfast

*I take out the container of chicken and rice and take it
with me

10:30- Eat meal 2 of rice and chicken I made up earlier.

12:00-12:15- Go to the gym

1:30- Have a whey protein shake post workout with usually 2
bananas or an oats/banana combo. This was also prepared in the morning and
brought with me.

4:30- Go to one of the dining halls. The one I like to go to
grills up chicken breast, salmon and sometimes steak for you. I go and get
grilled chicken breast, a grilled portabella mushroom and a large green salad
with a bunch of veggies every time. My carb choice changes but it usually is a
potato, rice or whole wheat pasta.

7:30- Normally I go get food again from one of the dining
halls. I will get salmon or steak if it is offered the second time I go.
Everything else remains about the same.

10:30- I finish the day off with another protein drink with
oats and natural peanut butter mixed in.

*I carry around a gallon water jug too. I do this mostly to
look cool and earn the nickname “water jug”…. #hydration

Final Reflections

This past week I have answered numerous emails and questions about how to eat while
living in a dorm. I hope this article gives you guys a better understanding on
how it can be done effectively.

I also have great news for all students! Since I am a student I know how money can be
tight. Therefore I am giving all students 25% off all nutrition and training
plans.

If you want me to hook you up with a custom nutrition plan with all
the right macronutrients to help you reach your goals and also coach you on the
plan and make adjustments as necessary to keep you progressing, send me an
email at huntfitness@aol.com so I can get you started!

Join the HUNT!!!

Have a great School Year!

“One Dream, One Reality”