Posts Tagged ‘sports nutrition’









On Monday I set forth on a 21 Day Purification Program!  I have never done one and have found a great program to use.  While i’m excited about all the health benefits and the the challenge itself, I will miss my caffeine!  As I progress through it I will keep you posted!  Stay tuned for updates and some great posts and exciting info coming this year!

Thanks for checking in!

Get Strong! Stay Strong!













I often talk to people that ask about nutrition. One of the first things they ask me is what do I eat and how much do I eat? They are often surprised when I tell them I eat 5-6 times per day. Many people especially those trying to lose weight have a hard time with this concept.  It is still common for people to think they need to severely calories, which is true but they often go overboard with this concept.  I will often explain that our bodies are built for survival based on DNA that is millions of years old.  That is why it is hard to lose weight and also to gain (build muscle).  I further explain that the body is smart.  If it believes you are not going to give it adequate calories/nutrition it will store (hold onto) the fat for its energy.  By eating enough calories throughout the day your body will recognize this and “release” the fat.  One of the main reasons eating multiple meals is important is that it regulates the insulin response which influences fat and protein metabolism and helps maintain energy levels evenly throughout the day.  By skipping meals you tend to be hungrier when you do eat and over eat which leads to that food coma feeling and fat accumulation.  Another important factor in eating regularly throughout the day is that if you do not “feed” your body appropriately then the body will take the needed nutrients from your bones, lean muscle mass and other tissues possibly contributing to osteoporosis and loss of lean muscle mass.  It doesn’t have to be over-whelming.  Three nutritious meals and 2-3 healthy snacks is it!  Of course eating the right type of foods like lean proteins, low glycemic carbs and “good” fats need to be coupled with a good exercise program for optimal health.

Get Strong! Stay Strong!


June 2, 2010 (WPVI) — Consumer Reports is warning people who work out to exercise caution when taking protein shakes.

Consumer Reports says it purchased 15 protein powders and drinks mainly in the New York metro area or online and tested multiple samples of each for arsenic, cadmium, lead, and mercury.

RELATED: For the full report, visit

The results showed a considerable range, but levels in three products were of particular concern because consuming three servings a day could result in daily exposure to arsenic, cadmium, or lead exceeding the limits proposed by USP.  Consumer Reports says it found that three daily servings of the ready-to-drink liquid EAS Myoplex Original Rich Dark Chocolate Shake provides an average of 16.9 micrograms (µg) of arsenic, exceeding the proposed USP limit of 15 µg per day, and an average of 5.1 µg of cadmium, which is just above the USP limit of 5 µg per day.  Concentrations in most products were relatively low, Consumer Reports said, but when taking into account the large serving size suggested, the number of micrograms per day for a few of the products was high compared with most others tested.  The samples of Muscle Milk Chocolate powder we tested contained all four heavy metals, and levels of three metals in the product were among the highest of all in our tests. Average cadmium levels of 5.6 µg in three daily servings slightly exceeded the USP limit of 5 µg per day, and the average lead level of 13.5 µg also topped the USP limit of 10 µg per day. The average arsenic level of 12.2 µg was approaching the USP limit of 15 µg per day, and the average for mercury was 0.7 µg, well below the USP’s 15 µg-per-day limit. Three daily servings of Muscle Milk Vanilla Crème contained 12.2 µg of lead, exceeding lead limits, and 11.2 µg of arsenic. A fourth product, Muscle Milk Nutritional Shake Chocolate (liquid), provided an average of 14.3 µg of arsenic per day from three servings, approaching the proposed USP limit.

Cadmium raises special concern because it accumulates in and can damage the kidneys, the same organs that can be damaged by excessive protein consumption. And it can take 20 years for the body to eliminate even half the cadmium absorbed today.  “This is a highly toxic metal, and while there are some cases where decisions have to be weighed against relative risks, accepting that you have to be exposed to any cadmium at all in your protein drink after your workout is definitely not one of them,” says Michael Harbut, M.D., director of the Environmental Cancer Initiative at the Karmanos Cancer Institute in Royal Oak, Mich.

“When these toxic heavy metals are combined in a product that is marketed for daily use, that raises serious public health concerns, especially for pregnant women, children, and young adults,” says Burns, who has been a toxicology consultant to state and federal government agencies.

For most people, protein drinks are not the only possible source of exposure to heavy metals, but they are an easily avoidable one, since most people can meet their protein needs, help minimize exposure to contaminants, and save money by choosing the right foods.

Shellfish and organ meats such as liver can be high in cadmium, and some plant foods such as potatoes, rice, sunflower seeds, spinach, and other leafy greens can also take in significant amounts of the metal from the environment, due in large part to the use of cadmium-containing phosphate fertilizers, according to Bruce A. Fowler, a researcher at the federal Agency for Toxic Substances and Disease Registry.

Food and Drug Administration research suggests that foods such as milk, yogurt, eggs, poultry, and red meats are generally good protein sources that seem to contain little or no cadmium, lead, arsenic, or mercury. For perspective about the relative risks exposure to those metals can pose, consider the agency’s list of 275 hazardous substances at toxic waste sites: Arsenic, lead, and mercury rank Nos. 1, 2, and 3, and cadmium is No. 7, based on risks to people around those sites.  Being exposed simultaneously to a mixture of toxins can also potentially increase health risks, particularly when they target the same organs or systems, as some metals we detected do, according to Harbut. He says that this is the result of a synergistic effect, meaning the effects of two toxic substances together can be even greater than those of the sum of the two, and not enough research has been done to determine whether that occurs from multiple exposures to even relatively low levels of those heavy metals.

Greg Pickett, Founder of CytoSport, Inc. issued the following statement: “CytoSport is a family-run business built on a culture of creating products that are completely safe, effective and trusted by our loyal customers across the country. CytoSport’s devoted following of consumers includes high school, college and pro-athletes, coaches and everyday active people. It is our company mission to do everything possible to ensure that our products are superior in quality, reliability, authenticity and safety.

“We work to meet our very high standards in several ways. Our wholly owned and operated manufacturing and packaging facility is state-of-the-art. Additionally, our products are rigorously tested by both us and independent third party agencies including NSF International to ensure their safety and efficacy. NSF International, an independent, not-for-profit, non-governmental organization, is a world leader in standards development, product certification, education, and risk-management for public health and safety. NSF International is the recognized nutritional supplement certifying body for the athletic market, including the NFL, Major League Baseball, PGA, LPGA and others.”

Get Strong! Stay Strong! (and be aware)



By Catherine Lewis, AHJ Editor — Published: August 24, 2009

Many health clubs today have sports bars and offer so-called health drinks for patrons, and there is a vast variety of health drinks on the market. It’s true: after working out, you need to replenish the moisture and energy that left your body. But while it is tempting to replace those things with a sports drink or bar that is supposed to re-hydrate you and provide proper post-exercise nutrition . . . do you really need it? Scientists are saying that for the average person, the answer is no. Keep reading to find out more about what you really need to re-hydrate and refuel.

Exercise is important to your health because it can lower your insulin levels, keep your weight in check, decrease your cholesterol and blood pressure, and generally keep your ticker healthy. If you do not exercise, you cannot expect to receive any of these benefits. And, when you are done with your work-out, you need to refuel.

But what type of “fuel” should you be getting?

These days, professional athletes have found a receptive audience (and have supplemented their bank accounts) by endorsing a number of sports drinks and sports bars.  

The truth of the matter is that most of the so-called health drinks are high in sugar as well as refined carbohydrates. Consuming them can have an adverse effect not only you’re your inner body, but on the muscles as well. It may even lead to injury of the muscles and joint.

Many sports drinks and bars are little more than processed foods laced with chemicals. They are not real food. More and more people are becoming aware of the fact that they will be healthier if they avoid processed foods altogether. However, many are deceived by the labels on health drinks and sports drinks that promise vitamins as well as hydration. They do not take the time to read the label to see that they are filled with chemicals and artificial colors and flavors.  

What You Should be Eating and Drinking
If your workouts are moderately intense, or if you workout for an extended period of time, you should have a mixture of protein and carbohydrates post-exercise. This will help you retain the effects of your exercise routine. Instead of eating energy bars, which are often full of chemicals and preservatives, you should eat foods that will give you a nice balance of protein and carbs. Here are just a few suggestions:

  • Whole-grain bagel (or English muffin, toast) with cheese or peanut butter
  • Organic dried fruit and nuts (make your own trail mix)
  • Greek yogurt with fruit
  • Turkey, ham, or roast beef sandwich on whole grain bread
  • Eggs and whole-grain toast
  • Veggie omelet with toast
  • Smoothie made with protein powder and fruit

Your next big meal should consist of any lean protein (lean beef, chicken, pork, fish, veggie burger, egg) with carbohydrate (brown rice, potatoes (sweet potatoes would be better) , whole-grain pasta) and lots of vegetables.

When it comes to rehydrating your body, skip those sugar-laden sports drinks and drink water instead. Water hydrates you, lifts your energy level and has no calories. Best of all, purified water does not contain any chemicals. Water is simply the best all-natural source of hydration you should seek out when you are looking for a way to hydrate yourself after your workouts.

Of course, the above advice is for individuals who workout on a regular basis, and maintain a moderate to intense level of exercise. If you consider a leisurely walk around the block “exercise,” you don’t need anything more than water as a post-workout fuel.

Get Strong! Stay Strong!