Most protein users are aware of the recent consumer reports article regarding heavy metals present in some protein powders.  The brands with the largest amounts of metals where EAS Myoplex and Cytosport Muscle Milk. 

On a positive note the brands we have chosen to support at Performance Nutrition are free of these toxic metals.  You can continue to use Optimum Health Pro Complete 40 and Intek Evolution with confidence.  

Consumer Reports purchased 15 protein powders and drinks and tested multiple samples of each for arsenic, cadmium, lead, and mercury. Levels in several of the products could, with just three servings a day, result in daily exposure to arsenic, cadmium, or lead exceeding USP limits.

Of the 15 protein drinks tested, three of them contained very worrisome levels of arsenic, cadmium and lead.

Which Protein Drinks Fared the Worst?

Three daily servings of the ready-to-drink liquid EAS Myoplex Original Rich Dark Chocolate Shake contained an average of:

·              16.9 µg (micrograms) of arsenic

·              5.1 µg of cadmium

The proposed United States Pharmacopoeia’s (USP) limits for these two toxins are 15 and 5 µg respectively.

The worst of the products tested was Muscle Milk Chocolate powder, which contained all four toxic metals; three of them at the highest levels of all products tested.

Muscle Milk’s Vanilla Crème contained slightly less lead, but still exceeded the USP lead limit of 10 µg.

A fourth product, Muscle Milk’s liquid Nutritional Shake Chocolate, also tested high in arsenic, providing you with an average of 14.3 µg of arsenic per day, which is very close to the USP limit.

Arsenic and cadmium appear to be the most problematic here, as the levels of these two compounds in some cases exceeded maximum “safe” limits. However it’s worth noting that, ideally, you don’t want to ingest these toxins at ANY level, as even low-dose exposure can contribute to lingering health problems.

Prevention is clearly your best defense when it comes to protecting yourself against heavy metals and other toxins.

Fortunately, preventing exposure to toxins like arsenic, cadmium and lead is possible by making sure you’re eating as much organic foods as possible, and using protein drinks that are free of heavy metals.  We recommend Intek Protein Evolution and Optimum Health Pro Complete 40 as two of the safest, high quality, great tasting protein products available.

While we cannot recommend any of the low quality, commercial protein shakes on the market, we strongly believe that whey protein powder is a very healthful supplement to your diet and an excellent source of protein.

Whey protein has been linked to a variety of health benefits, including:

·              Helping your pancreas-produced insulin work more effectively, which supports balanced blood sugar levels

·              Promoting healthy insulin secretion

·              Helping to promote your optimal intake of proteins, fats, carbohydrates, vitamins, and minerals needed for your overall wellness

·              Supporting your immune system, as it contains immunoglobulin

·              Helping you preserve lean body tissue (particularly during exercise) as it delivers bioavailable amino acids and cysteine

·              Maintaining blood pressure levels that are already within the normal range

So keep in mind, protein drinks can be quite beneficial, whether you’re working out and want to increase muscle or using them to supplement an otherwise healthy diet, but quality is everything, and drinking something that’s contaminated with heavy metals won’t do you any good.

Making sure that the product you buy fulfills the healthy criteria mentioned in this article (Such as Pro Complete 40, or Intek Evolution) will ensure that you’re getting the safest, healthiest protein supplement possible.

One of the most common questions coming from our male customers is how can they get big and lean.  The following is the actual program from our Warwick Manager Steve Bardi.  He maintains a weight of about 200 lbs with visible abs almost all year round.  At his height most people consider him big and lean.  If thats not enough he is permanently tanned and hairless.  Check out the following for a real world program that has helped many of his customer put on muslce and get leaner.

Daily Routine with Supplements for First 3 Months: 

1.       Wake at 6 a.m. and take 1 ADRENA-LEAN capsule to wake up.  I also eat 2 CLA Evolution, 1 Fish-Oil pill, and 4 Met-RX HMB, and 3 TEST REVOLUTION with a Protein shake with 8 frozen strawberries, a banana, and BCAA powder in a blender with water. 

2.      On my way to the gym at 7:15, I am sipping on my pre-workout drink: 1 ½ scoops of BioRhythm Juice, INTEK BCAA powder, and 1 scoop DIESEL FUEL.  I sip on this drink throughout my whole workout in order to stay pumped and anabolic, so I can continue to build muscle and burn calories. 

3.      Immediately after my last set, I start to sip on my post workout shake which consists of 2 scoops of AFTER GLOW, and 1 scoop of INTEK’s ISOLATE RED ICE. 

4.      With two more meals during the day, I will use MET-RX HMB, CLA Evolution and Fish Oil in order to keep body fat to a minimum, especially while increasing calories to build muscle.  This allows me to build muscle while staying lean.

5.      My final protein shake before bed consists of INTEK’s Whey Protein, ORANGE CREAMSICLE flavor, I use MSI’s SLEEP REVOLUTION and 3 TEST REVOLUTION to help me get a fulfilling night’s sleep.  SLEEP REVOLUTION provides a healthy dose of amino acids as well as a combination of anabolic ingredients to assure that the body gets a full nights rest and recovery so I can train intensely the following day. 

 

My goal with the supplements is to take them when I feel they will benefit me the most.  Although my ideas are somewhat different to what the bottle usually suggests, this is what I have found to be the most beneficial.  My thought is that growth takes place when you are at rest, not when you are actually working, that being said I feel it is in everyone’s best interest to take muscle-building, endurance, and thermogenic supplements around your workouts as a base, along with some supplements for general health throughout the day.   For the most part this is why I take so many different supplements before and during my workouts.  In my opinion this is the most crucial time to be anabolic, or in a (muscle-building) state.  I make sure to eat meals or shakes every 2-3 hours throughout the day, and stay well hydrated by drinking at least 1 gallon of water every day, with the INTEK BCAA Evolution added to it in order to feed my body what it requires to build muscle.  Below I will list what I consider to be the supplements that everyone who is trying to build muscle should take all year-round: 

1.       Protein

2.      Creatine

3.      Amino Acids

4.      Testosterone booster

5.      Glutamine

6.      Essential Fatty acids

7.      Nitric Oxide

8.      Multi-Vitamin

9.      Joint product-depending on time of year

These supplements are on what I call a “Revolving-Basis”, which basically means that I will adjust and change what supplements I use depending on what my goals are at that particular time.  Say for instance it is closer to the spring then I obviously want to cut back the calories I consume, as well as switch what supplements I am using in order to achieve my goal.  Some supplements are better for gaining weight, while some supplements are much better for cutting up or “Shredding”.  I basically never really stop using these supplements listed above, and with good reason; your body cannot and will not have the building blocks necessary to build muscle without these basics incorporated into your regimen.  What I will now give you below is an example of what my diet will consist of while I am going through a “Bulking” phase:

Meal 1:  10 egg whites, 2 whole eggs, 1 cup measured Oatmeal, 1 glass chocolate milk

Meal 2:  6 ounces Sirloin steak, 1 sweet potato, large salad and 1 cup green beans

Meal 3:  Complete MASS 600 protein shake with a few ounces of cashews

Meal 4:  8 ounces Chicken, 2 slices of American cheese, 1 sweet potato, and 1 cup green beans

Meal 5:  Complete MASS 600 protein shake with a few ounces of cashews

Meal 6:  A 10 egg white and 2 whole egg omelette, with vegetables, cheese, and two English muffins with jelly on them with a glass of chocolate milk.

Meal 7:  1 cup of cottage cheese with pineapple mixed into it, or ice-cream depending on my cravings.

I suggest getting a hold of some of OPTIMUM HEALTH’s Complete Digestion when beginning the first phase of the program.  The added calories can, and usually will put some unwanted pressure on your digestive system, and having this supplement handy will help to increase absorption of all the nutrients you are about to flood your body with.

I typically will try to eat the same foods at the same times every day in order to make my body that much more efficient at breaking down the nutrients it needs to grow.  As you can see from my diet listed above, I do not go too crazy in order to put weight on when “Bulking”.  The idea here is to increase my caloric intake slightly so as to avoid gaining too much body-fat over the course of my first 3 months.  I have come to understand my genetics and realize that I do not have the ability to be too heavy without my joints and knees suffering.  Besides, when I take the DIESEL FUEL as part of my supplement regimen, I find that the weight and strength comes pretty quickly on its own.  The next section will cover my workouts, and you will find a list of the exact exercises below.

Workout Program for Months 1-3: 

Monday:  Legs

1.       10 minutes on treadmill to warm-up

2.      Squats- 3 sets of 8-10 reps

3.      Leg Presses- 3 sets of 8-10 reps

4.      Leg extensions- 3 sets of 10-12 reps

5.      Lying leg curls- 3 sets of 8-10 reps

6.      Seated leg curls- 3 sets of 8-10 reps

7.      Seated calf raises- 3 sets of 20-25 reps

Tuesday:  Back

1.       10 minutes on bike for warm-up

2.      3 sets of wide-grip chin-ups to failure

3.      3 sets of Underhand- grip chin-ups to failure

4.      Rack Dead-lifts- 3 sets of 8-10 reps

5.      Seated Cable rows- 3 sets of 8-10 reps

6.      One-Arm dumbbell rows- 2 sets of 8-10 reps

7.      Hyper-extensions 3 sets of 15 reps

Wednesday:  Off

Thursday:  Chest

1.       Incline Barbell presses- 3 sets of 8-10 reps

2.      Flat Barbell presses- 3 sets of 8-10 reps

3.      Decline Barbell presses- 3 sets of 8-10 reps

4.      Weighted Dips- 3 sets of 10-12 reps

5.      Dumbbell Flyes- 2 sets flat, 2 sets incline, and 2 sets decline

6.      Abdominals- crunches, leg raises and side twists

Friday:  Arms

1.       Standing dumbbell curls- 3 sets of 8-10 reps

2.      Barbell curls- 3 sets of 8-10 reps

3.      Incline dumbbell curls- 3 sets of 12-15 reps

4.      Rope pushdowns- 2 sets of 15-18 reps

5.      Straight-bar pushdowns- 3 sets of 8-10 reps

6.      Lying skull crushers- 3 sets of 8-10 reps

7.      Weighted Tricep dips- 3 sets of 8-10 reps

Saturday:  Shoulders & Traps

1.       Side dumbbell lateral raises- 3 sets of 12-15 reps (30 seconds rest only)

2.      Barbell push presses- 3 sets of 6-8 reps

3.      Upright rows (barbell)- 3 sets of 12-15 reps

4.      Bent-over lateral raises- 3 sets of 12-15 reps

5.      Barbell shrugs- 3 sets (ascending in weight) of 10-12 reps.  Finish with a strip set on the last set with no rest

6.      Behind-the-back Barbell shrugs- 3 sets of 12-15 reps

As you can see from the workout above, the first phase of my program is pretty basic on nature, but that is because being big and strong requires many compound movements, with much rest in between work-outs.  What I will do after the initial 6 weeks of this program is to switch up the exercises so that my body never gets a chance to become comfortable with the weights and exercises.  The first phase is somewhat plain in nature, but performed well, it will help to slap on some clay that we can later turn into peeled or chiseled muscle that you can show off down at Scarborough Beach. 

Working out and dieting can help create a calorie deficit (taking in fewer calories than burned) which is necessary for weight loss.  The ideal situation is one in which you lose body fat and maintain muscle tone.  The trick is to get your body to use fat as a fuel source.  This is where CLA and essential fats can help.

 

Conjugated Linoleic Acid or CLA has been shown to inhibit the activity of lipoprotein lipase, an enzyme involved in the uptake of fat into fat cells.  This can reduce fat uptake into cells preventing accumulation of body fat.  CLA also promotes the body’s use of fat as fuel, helping to breakdown fatty acids allowing them to get into the blood stream to be used as fuel.   Several studies have shown that CLA can positively affect body composition. 

 

Liposlim combines fat mobilizers like CLA and emulsifiers that keep fats and cholesterols moving so they do not accumulate and build up, contributing obesity.  CLA in combination with the essential fats GLA, ALA, DHA and EPA has been shown to contribute to weight loss.  The Liposlim formula also uses Hoodia to help control cravings and appetite.

Fat Burning Supplement Solutions:

What to Take: Intek Fat Burner Evolution, Intek CLA Evolution, Intek Protein Evolution

How to Take It: Take 3 caps of the Fat Burner in the morning and take another 1-3 caps mid afternoon.  Take 1 cap of the CLA Evolution with meals (3-4 caps total).  Use the Protein Evolution after training and 1-3 other times throughout the day as needed.

Why it Works: The Fat Burner Evolution increases calorie burning as well as controls appetite while the CLA Evolution helps the body tap into fat as a source of fuel.  Protein Evolution helps maintain muscle and keeps your metabolism going throughout the day.

 

What to Take: BioRhythm Olio, BioRhythm Synthrolean, Optimum Health Detox and Cleanse

How to Take It: Take 3 Olio per day, one with three different meals.  Take two Synthrolean in the morning and two in the evening.  Take two Detox and Cleanse before going to bed.

Why it Works: Olio help your body release fat for a fuel source while Synthrolean increases fat burning enzymes and metabolic rate.  Detox and Cleanse helps you body get rid of waste built up in the digestive tract while shedding excess water.

 

What to Take: Intek Thermogenic Evolution, Liposlim, BioRhythm Synthrolean

How to Take It: Take 1-2 Intek Thermogenic in the morning and 1-2 midafternoon.  Take 3-4 Liposlim per day in divided doses (1 with each meal).  Take two Synthrolean in the morning and 2 midafternoon.

Why it Works: Intek Thermogenic is one of the more potent energizers and metabolism boosters.  Synthrolean increases fat burning enzymes and metabolic rate.  Liposlim helps moderate appetite while forcing the body to use fat as an energy source.

Intek Thermogenic Evolution is much more than your typical caffeine loaded energy product that claims to be the next miracle in fat burning.  Thermogenic Evolution breaks new ground by introducing a new ingredient to the fat burning category known as Geranium Extract or 1,3-dimethylamylamine.  Geranium Extract has been shown to be extremely safe and importantly has been shown to trigger fat release while increasing calorie burning.

 

1,3-dimethylamylamine is a derivative of geranium oil which resembles the body’s own chemical messenger, epinephrine (adrenaline). Similar to adrenaline, 1,3-dimethylamylamine exhibits a powerful CNS stimulating ability, for increased energy, mental clarity, and physical performance.  This is especially valuable to athletes during calorie restriction or when a high level of focus is needed.  1,3-dimethylamylamine works through a similar pathway as ephedrine, causing an increase in cAMP (the chemical messenger that triggers fat release and provides potent appetite suppression and thermogenic action).

In most combat sports, MMA included, there is pressure from the top down to fight in lower weight classes. You have heavyweights weighing in at 270lbs, so the 230lb heavyweights will drop down to 205 to gain an advantage. But now the natural 205 pounders will be at a disadvantage, so they’ll cut to 185 and so on.

Being able to effectively cut weight without diminishing performance will give a fighter an advantage over an opponent who is less skilled at properly cutting weight.  If you are cutting weight the wrong way you will lose strength, endurance and speed, basically dooming yourself to failure.

 

Nutritionally speaking you need to maintain adequate protein in order to maintain muscle.  Muscle is made up of proteins and you need to feed your muscle with protein to maintain it.  Generally speaking you should be taking in about 1 gram of protein per pound of lean body mass.  Protein shakes are a good way to make sure you are getting adequate amounts of protein as they give you large amounts of high quality protein without excess calories that can store as body fat.  You should be looking for protein shakes that combine both whey and casein like Intek Evolution protein, or Optimum Health Pro Complete 40.

 

Most individuals will have the best success eating small frequent meals which allow you to feed your muscle tissue, recover from training sessions and keep your metabolism moving.  While you are cutting you will want to reduce carbohydrate intake but make sure you are getting carbs pre and post workout which will allow you to maintain intense training sessions and allow you to recover from training.  Fat intake should primarily be coming from healthy fats like flax oil, fish oil and other essential fats.

 

The two most important aspects of cutting weight will be your total calories and the quality of the calories you are taking in.  In order to drop weight properly you need to create a slight calorie deficit.  This does not mean you should drastically drop calories as this will only get your body to shed muscle and hold onto fat.  Anything more than a SMALL calorie deficit will also cause your performance to take a nose dive.  The first things you will lose are water and glycogen (carbohydrate stores in the muscle and liver).  For many fighters this will be enough weight to allow them to make their weight class.

Keep in mind the quality of the calories you are taking in also makes a difference you need adequate protein to maintain muscle and performance and you need some carbs both pre and post workout.

 

Managing carbohydrate intake will make the cutting process easier.  When you reduce carbohydrate intake the body will look for an alternative fuel source.  As long as the supply of carbohydrates is adequate it is much more difficult to get your body to use fat as fuel source.  Reducing carbohydrates will also reduce calories so you can use the carbohydrate reductions to help create the slight calorie deficit you need to drop weight.

It is a common misconception that drinking less water will help you lose water weight.  The opposite is true; by drinking more water your body will actually excrete more water.  Drinking less water will dehydrate you and cause your body to become very sensitive to water intake.  Any water you do consume will be retained.  Drinking adequate amounts of water and using a potassium sparing herbal diuretic like Optimum Health Deplete is the best way to take off water weight and maintain athletic performance.  Deplete uses several herbs including dandelion and uva ursi to safely shed subcutaneous water (water just under the skins surface) from the body.

 

Supplementation can definitely give combat sport participants an edge in their everyday training as well as helping them cut weight properly leading up to a fight.  Protein shakes are invaluable as they give you an easy way to take in quality calories, especially protein, and keep your metabolism cranking. 

 

The other products which can give you an edge are pre-workout formulas like Muscle Sport Lean Revolution and BioRhythm Juice.  While cutting weight most athletes will lose strength and energy levels will decrease.  The pre-workout formulas mentioned above are excellent for increasing workout intensity and strength and helping to buffer lactic acid which allows you to train longer and more intensely.

 

Post workout nutrition is vitally important you need to take in fast absorbing carbs and protein which is easily digested and absorbed quickly.  We recommend BioRhythm After Glow as it meets these requirements and has added glutamine, BCAA’s and cortisol blockers.  Even while cutting you need to take in some carbs after training.  A good recovery drink while cutting can make all the difference in the world as it is going to allow you to train intensely and recover fully.

 

Any time you reduce calories your body will tend to slow its metabolism.  The body likes to maintain a set weight point and tends to fight changes.  A metabolism booster with 7oxo dhea like BioRhythm Synthrolean will help keep your metabolism from slowing when you start your weight cutting process.  This makes it much easier to drop weight and tends to speed the process up.  This product does not have stimulants in it.  Most fat burners on the market are nothing more than large amounts of stimulants and they do nothing more than provide energy.  People feel the energy from caffeine and other stimulants and assume the product is doing something.  Unfortunately most of these products do nothing to affect metabolism.

 

For more information on this topic or any questions on supplementation we encourage you to stop into any one of our stores.