Monthly Archives: August 2012
Beta-Alanine: AN UPDATE
With the increase in understanding of Aerobic and Anaerobic exercise, its the best time to know more about an awesome ingredient especially of importance to athletes engaged in either aerobic or anaerobic exercise – Beta alanine
What it does?
- Acts as a Muscle Fatigue Fighter
- Powers Strength Training Workouts
- Provides Quick Recovery in Between the Sets
- Improves Training Intensity
- Provides Pre-Workout Pump
- Makes an Explosive Combo with Creatine
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THE RIGHT AMOUNT OF VITAMIN C
Vitamin C from citrus, other fruits and some vegetables is a potent antioxidant that can combat the potentially damaging effects of oxidative stress. Free radicals can be released during times of stress, including intense exercise. But a study published in Current Sports Medicine Reports cautions against getting too much of a good thing.
In an analysis of 12 different studies, researchers determined that 1 gram (1,000 mg) of vitamin C per day significantly impaired sports performance. They recommended around 200 mg per day, a dosage that can work against oxidative stress without holding back athletic performance.
True Strength Moment: The recommended Daily Value (DV) for vitamin C is 75 mg per day. DV doses are established for the general population, which tends to be fairly inactive. Hard training athletes and active adults who are chasing ambitious goals may benefit from a higher dosage, as this study suggests.
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HOW MUCH POST-WORKOUT PROTEIN?
One of the most frequently asked questions among weight lifters is what type of protein to use and when. Whey is a popular choice because of its rapid digestion rate and high concentration of Branched Chain Amino Acids (BCAAs), particularly Leucine which can amount to as much as 10.6% of the shake’s composition, according to a study posted on today’sPerformance Blog. The information came from research published in the journal Nutrition & Metabolism which goes on to recommend ideal post-workout dosages for a variety of active adults.
For young healthy men weighing around 190 pounds, the optimal amount of whey protein is 20 to 25 grams in a shake consumed within half an hour of completing a workout. That shake will contain 2.5 to 3 grams of the BCAA Leucine, which is a key regulator of protein synthesis. Someone weighing 250+ pounds, might need more just as someone weighing 110 pounds could probably get by with less.
True Strength Moment: For those who pursue a fit healthy lifestyle well into old age, the research notes that increasing the amount of post-workout whey protein to 40 grams can increase rates of protein synthesis beyond what’s realized with 20 grams of whey. Younger adults weighing less than 200 pounds typically can’t elevate protein synthesis beyond what can be supported by 25 grams of whey.
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POTASSIUM POWERS MUSCULAR MOVEs
Potassium is an electrolyte that plays an important role in muscle contractions and nerve transmissions. It’s also involved in storing carbohydrates as fuel for exercise. A deficiency of this mineral can contribute to muscle weakness and even cramping. So what types of food should you include in your pre-workout meal to make sure you’re ready for a session of heavy lifts?
According to a blog post on the Times-Picayune’s nola.com site, bananas are an abundant source of potassium and carbohydrate energy. Cantaloupe is another good source of potassium, and an 8 ounce serving contains about half the calories of a typical 120 calorie banana. Then you have protein food sources including fish scallops and pork loin which all provide between 450 and 550 mg of potassium.
True Strength Moment: Vary your nutrients for best results, and be sure to keep up with hydration. Losing as little as 2% of your body weight through fluids can contribute to a 10% decrease in exercise performance. For some tips on clean protein, see today’s Performance Blog post at ABBperformance.com
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CGT-10: A Great Supplement
It’s fascinating to know that this second abundantly present amino (one after glutamine) lay its hands in varied ways on sports nutrition.
– FOR POWER ACTIVITY: Present even more than glutamine in type 2 muscle fibres leading to its utmost importance for power athletes – TAURINE + CREATINE: Acts synergistic to creatine in helping the muscle cell hold more water, increasing cell volume for higher performance and supporting muscle hypertrophy.
– FOR ENDURANCE ACTIVITY: Improves heart function and lowers the heart rate in endurance athletes for maximal aerobic performance. This is reason for its presence in many energy drinks. – FOR MENTAL PERFORMANCE: Has been investigated to have effects on mental cognition, attention and feelings of well being – DOSAGE: Recommended dosage is 2-3 gms per day before and after training. The most noted taurine product is ON’s CGT-10 giving the Taurine + Creatine synergistic effect.
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PAIR CARNITINE AND OMEGA-3 FOR FAT LOSS
– In order for your body to actually “load” carnitine into the muscles, it has to be accompanied by insulin.
– Omega-3 fatty acids come into the equation because they will improve the health of every cell wall and make them more sensitive to insulin. Having your cells be more sensitive to insulin allows your body to get the most energy production out of supplemental carnitine.
– A study in the Annals of Nutrition and Metabolism showed that combining carnitine, omega-3s, and polyphenols resulted in lower blood lipid levels and better cellular energy production, which has the implication of fat loss.
You won’t optimally benefit from taking carnitine unless you have attended to your omega-3s. These two are like fat loss giants with interesting synergistic effect to rip fat off.
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BENCH MORE REPS WITH CITRULLINE
Citrulline is an amino acid first isolated from watermelon in 1930. Citrulline malate is a supplemental form of this organic compound. The effect of an 8-gram dose on 41 volunteers was described in a study published in the Journal of Strength and Conditioning Research.
Scientists had healthy male subjects perform 8 sets of bench presses with resistance calibrated to 80% of each individual’s one rep max. Reps were performed to fatigue, and 2 sessions took place back to back. Some subjects received 8 grams of citrulline malate while others got a placebo. The amino acid supplement helped them accomplish significantly more reps with a 40% decrease in muscle soreness after 24 and 48 hours of recovery.
True Strength Moment: Sixteen sets of bench presses is a lot of work, and an 8-gram dosage is probably more than most people need, but this research gives you a pretty good idea of the performance support that this amino acid can provide during high-volume training. For more advice on optimizing athletic performance, read today’s Performance Blog atABBperformance.com