First Nutrition News

What’s the difference between drinking 25 grams of whey protein in the form of a 500 mL shake after exercise and sipping about the same total amount in fifteen separate 33 mL shots spaced 15 minutes apart? A study published in the journal Medicine and Science in Sports and Exercise suggests that it’s just a matter of personal preference.

Researchers recruited 12 adult males who had experience lifting weights. Some were assigned to take a shot of whey protein every 15 minutes starting well before exercise began while the others drank the whole whey shake post-workout. Although there were differences in amino acid profiles and intracellular signaling, the enhanced muscle protein synthesis response remained about the same for both groups.

True Strength Moment: Shot or shake, whey protein provides the same level of recovery support after the breakdown of training. If you want to try this experiment on yourself, mix ON’s Whey Gold Standard in 3 to 4 ounces of water for a week’s worth of workouts. The next week, mix up a 6 to 8 ounce shake after each workout. We think you’ll appreciate the 22 grams of all whey protein either way.

Looking to make the absolute most of the long weekend? If realizing the ultimate pump in your upper body is on your to do list, there’s no better method than supersetting the chest and back.

Compound chest exercises involve the pectoral muscles as well as the anterior deltoids and triceps. Basic back movements utilize not only the back muscles but also biceps and rear deltoids. By combining these two major muscle groups, all the muscles in the upper body will be filled with blood to help you end the workout feeling pumped to the max!

This chest-back superset involves doing a set of a chest exercises followed immediately by a set of back exercises. The combination of a pushing movement with a pulling movement won’t interfere with one another because you’re using opposing muscle groups. In fact, by pumping up alternate muscle groups, you’ll be surprised how much stronger you’ll be during the workout. The pump in the opposing muscle group acts as a cushion.

Here’s a great chest-back superset that I’ve used in the past:

Barbell Bench Press - 4 Sets of 10, 8, 8 & 6 Reps
Supersetted with
Wide-Grip Chins - 4 Sets of 10, 8, 8 & 6 Reps

Incline Dumbbell Press - 3 Sets of 10, 8 & 6 Reps
Supersetted with
Barbell Rows - 3 Sets of 10, 8 & 6 Reps

Dumbbell Flat Flyes - 3 Sets of 10, 8 & 8 Reps
Supersetted with
T-Bar Rows - 3 Sets of 10, 8 & 8 Reps

Close-Grip Pulldowns – 2 or 3 Sets of 10 Reps
Supersetted with
Dumbbell Pull-Overs – 2 or 3 Sets of 10 Reps

There are a lot of persistent myths floating around about what you should and shouldn’t do when trying to lose weight. One of the most enduring fallacies is that you have to eat your last meal early in the evening.

In truth, your body will lose weight and fat based on how many calories you take in versus how many calories get used up. There is no time limit on when you can eat your last meal. Your body doesn’t know what time it is, so eating a meal after 6 p.m. doesn’t necessarily mean you won’t burn fat or lose weight. There’s no rule against working out after dinner either.

If you’re trying to lose weight and get leaner, it’s important to eat small meals more often through the day. The more frequent feedings help stimulate your metabolism because your body has to expend energy to digest food. Of course, you have to choose the right foods so you don’t consume an excess amount of calories, sugar or fat.

Not consuming a meal or protein drink at night will prolong the fast your body goes through during the 7 to 9 hours you’re sleeping. This could actually slow down your metabolism and impede the fat burning process.

It’s important to eat the right amount of calories along with the optimal amounts of protein, carbohydrates and fats. As long as you balance out the right diet with the best exercise program, your body will still continue to lose fat, even if you eat a meal right before bedtime.