“We are here to Pump…You Up!” So said Hanz & Franz in their iconic skit on SNL. Ok, so maybe the duo isn’t the best representation for pumping iron, sculpting muscle and getting ripped. When it comes to protein, past pump-ology has been that more is better and a pantry full of gigantic tubs of whey power are the secret to “perfect pumpitude!” So, “hear me now and believe me later,” there’s way more to protein than just whey…protein and more reasons to strength train than to avoid being called a “girly man!” Ok, are you as ready to get out of the ’80’s as I am?
My personal philosophy on fitness, exercise and endurance is to include strength training in order to preserve and promote healthy muscle mass. Healthy muscle mass and lower body fat will help you ward off disease, prevent injury and help you maintain optimal health for a lifetime.
According to the Mayo Clinic, strength training can help you preserve and enhance your muscle mass at any age. Strength training offers many benefits:
● Manage weight. Muscles act as the “engine” to burn calories more efficiently. The more toned your muscles, the more calories you burn throughout the day.
● Reduce injuries. Muscle protects joints from injury and increases balance.
● Increase stamina. As you get stronger, you won’t fatigue as easily.
● Improve health. Strength training can reduce symptoms of arthritis, back pain, depression, diabetes and obesity. It can also improve attention in older adults.
Now that we’ve gotten you “properly pumped,” how do you grow and maintain muscle mass? Feed it. What do muscles eat? Protein. Unfortunately, most of us don’t even come close to getting enough protein in our diets on a daily basis. Some turn to supplementation especially after workouts to boost their protein intake. The question is, what kind of protein is best to support muscle building, repair & recovery?
Let’s begin with three questions: how much, how often and what kind?
How Much: If you are moderately active, you’ll need 0.6 grams of protein to feed each pound of Lean Body Mass. If you don’t know your LBM, a good estimate is 0.4g per pound of body weight according to The Nat’l Research Council. If you are more athletic, especially for strength & endurance athletes, up your protein to 0.8g per pound of body weight (ref: American College of Sports Medicine). If one ounce of protein equals 7–8 grams, a 150lb person needs 60g of protein or about 2.8oz per meal.
How Often: A typical portion of protein is about the size of your palm (approx 3 ounces). An easy way to make sure you’re getting enough protein every day to maintain your muscle mass is to include a palm of protein at each meal. I call it my “protein palm plan.” If you are highly active, you’ll need more so figure in a couple of protein snacks during the day and especially after your workouts.
Here’s a cool resource from UCLA for protein sources and portions: ProteinPro
What Kind: The two most common forms of protein you’ll find especially in post workout protein shakes are animal protein (like whey found in milk) and plant protein (soy). Both proteins are considered complete proteins as they provide all nine essential amino acids in sufficient quantities to meet the body’s needs and aid in post workout muscle recovery. Whey protein is sometimes not tolerated by those who have dairy issues and because it’s fast-absorbing, it remains in your system for a shorter time. A high quality soy protein like *Provantage® has the added benefit of isoflavones — antioxidants that combat cell damage. “Another key cell-protecting component of soy is lunasin — a naturally-occurring peptide. Strenuous exercise induces oxidative stress and inflammation. Over time, this oxidation can cause cell damage throughout the body. Lunasin works to protect cells by reducing the negative effects of oxidative stress and by regulating the body’s inflammatory response. The amazing lunasin peptide can offer long-term cell protection when consumed regularly over time.” (ref: Reliv International)
Here are some power-packed nutrients to include in your protein plan:
● LunaRichTM Soy Powder: breakthrough nutritional ingredient with 10 times as much lunasin as ordinary soy powder to combat oxidative stress caused by exercise.
● Medium Chain Triglycerides (MCTs): help reduce body fat and increasemuscle mass, improve muscle repairand muscle quickness and provide moreenergy than carbohydrates.
● Tonalin® (conjugated linoleic acid-CLA): reduces fat and increases muscle tone byhelping the body extract more energy from food.
● Creatine: sustains peak performance for longer periods of exercise and reduces muscle recovery time.
● CoQ10 & Grape Seed Extract: promote energy production, combat free radicals and support the immune system.
● L-Carnitine, L-Glutamine & Ornithine Alpha Ketoglutarate (OKG): combineto optimize muscle function, reducefatigue, enhance energy production,shorten recovery time and convert fatto energy.
One caveat, avoid “do-it-yourself” supplementation when it comes to amino acids. Taken alone or in high quantities, individual amino’s can be harmful. To feed your muscles effectively and to re-fuel your body post-workout, look for a complete performance supplement with an synergistic array of nutrients. According to Dr. Carl Hastings, Chief Science Officer at Reliv International, “ProVantage® is a unique, patented formula designed to provide optimal performance and recovery for the most active athlete. Whether you’re a cardio fanatic or a devoted bodybuilder, ProVantage has the nutrition you need to perform, endure and recover.”
Bottom Line: If you’re ready to prevent “flabulance,” get your protein on to protect and maintain healthy muscle mass for a lifetime.
*[Recently, ProVantage® received a US Government Patent and added LunaRich Soy Powder making it one of the most advanced and effective performance products available.]
Get Pumped with ProVantage® Go to: www.My24kVIP.com and enter vip code: gold to create your personal shopping lounge. Enjoy discounts on 24KTM (our healthy energy/focus shot) and access our entire line of performance nutrition including ProVantage®.
Copyright © 2012 by Christine A.Toriello, all rights reserved. This material may not be published, broadcast, rewritten or redistributed without written consent from the author.