Pump it!-Sports Nutrition and Supplements

2009-06-01T14:18:00.000-07:00

I visit the physical rehab that I was in when I was first injured to visit an offer peer support to the newly injured. This is a devastating time in life and a lot of decisions are made out of fear and anger which can lead to bad things. This I speak from experience, in the beginning following such a life altering injury emotions are on a roller coaster ride "up and down up and down!" Inspiration and motivation comes and goes on that same roller coaster.

When I was in physical rehab I started out inspired and motivated, spending extra time in the therapy gym hitting the weights. But towards the middle of my stay I unfortunately found out that a stay in a nursing home was in my near future, this produced two avenues for me; work harder towards independence, or give up! Unfortunately I chose the latter I was not seeing results in my physical therapy I could not take care of myself and did not see this in my future. I struggled with all the embarrassment and shame that came with my injury on a daily basis (not being able to dress myself, bathe myself, go to the bathroom by myself, get in and out of bed by myself and of course with a new bowel and bladder problem, well you can imagine).

If I would’ve had an opportunity to speak with someone like myself (where I am at a life today) I feel I would’ve made different choices that would have speeded up my recovery (3 years were wasted basically in my bedroom because I was depressed and felt sorry for myself). To have someone show me the many opportunities there are and how they adapted to their injury would’ve made a world of difference. Just to see somebody who has gained independence and had some success would’ve given me some motivation to strive for the same.

After three years of pain and misery I decided to make a change (and they say paint is the ultimate motivator). I joined a Murderball (quad rugby) team and played for a season. Just in the first couple of months I became physically able to take care of myself and learned how to drive again. Sports and fitness are solely responsible for my physical and mental health that is why I have made it a part of my life. So I have become a big advocate on sports and fitness.

I recently decided to obtain a personal trainers certification, and I guess my short-term goals would be to work with younger disabled athletes that want to pursue wheelchair sports on a competitive level. Wheelchair workouts require a lot of adaptation and ingenuity which I have been working on for the last five or six years. Basically fitness saved my life and I want to give back so that people can avoid the pitfalls that I unfortunately had to experience.

Overall I’m trying to incorporate physical fitness/bodybuilding/sports with motivational speaking. Like I said earlier life is very hard after such a traumatic injury. Sometimes people don’t bounce back and I was almost 1 of them, so I feel that reaching people early in their injuries is detrimental in their recovery (or a sports career). Early injured patients need hope and they need to be able to actually see an example of what they can accomplish, and they need to learn the tools they will need to accomplish their goals.

Michael C.

The benefits of L-Glutamine!-A Very Important Overlooked Supplement!

2009-05-07T07:46:00.000-07:00

The benefits of L-Glutamine!-A Very Important Overlooked Supplement! Basically if you consider yourself an athlete or body builder then chances are you know what L glutamine is, but is it on your supplement regimen? A good friend of mine pointed out that I have not mentioned this important supplement while paying so much attention to the proteins, creatines, and other popular supplements. So I decided to go over some of the benefits that glutamine has to offer us, especially for the body builder/athlete.

First of all L. glutamine is a BCAA found in meat, poultry, fish, dairy products, and of course on the shelf at your favorite supplement store. This free-form amino acid makes up 60% of the free-form amino acids contained in our muscles.

Who can benefit from L. glutamine? Well everyone can! L. glutamine provides many health benefits like improving athletic function, heart function, brain function, blood sugar stabilization, and many more. This amino acid is used by nearly every tissue in the human body, so basically anyone would benefit from using a glutamine supplement.

Our immune systems rely heavily on glutamine and after a workout our bodies can be depleted by as much as 50% of our glutamine levels, therefore the bodybuilder can benefit by supplementing glutamine which has been found to prevent muscle deterioration. L. glutamine is very important to a bodybuilder because of its role in protein metabolism and because it reduces the deterioration in muscle.

The benefits of L-Glutamine!-A Very Important Overlooked Supplement! Making sure glutamine is a part of your supplement regimen is very important, it is as important as taking a multivitamin. It is especially overlooked by the newbie’s that are starting out with supplements. Whether you're a bodybuilder/athlete or just the average everyday person trying to improve your health, L. glutamine can provide very valuable benefits to your health.

Push past your limits!

Michael C.

Shape up America, It's Worth It!-The Benefits of Exercising Regularly!

2009-05-06T13:56:00.000-07:00

Shape up America, It's Worth It!-The Benefits of Exercising Regularly! According to a couple of studies I read, only 30 to 35% of Americans that have some type of education beyond high school exercise regularly. With all the money the government spends on promoting health and exercise each year, I feel those percentages should be higher, or maybe the government needs to ante up some more dough. The benefits of exercise are obvious, from looking good to feeling good, our health should be our number one priority. The key to good health is exercising regularly and eating a healthy diet.

Around 300,000 deaths a year can be attributed to diabetes, heart disease, cancer, and many other acute and chronic conditions. Regular exercise can prevent a lot of those diseases from ever developing. America has the resources and every available type of media exposure to get the word out there promoting exercise, and with the amount of health problems our country faces every day and our never ending battle with health care, it's time we take action. From the studies I've read it doesn't look like there has been a dramatic change in the last couple of decades. With all the fast food restaurants added to a sediment lifestyle it's no wonder so many people are overweight and plagued by health problems.

At least 20% of Americans are obese and a whopping 38% are overweight with only 6% being underweight. Most of these Americans don't even know there are overweight or obese (which I find very hard to believe, I think they're just in denial). The really bad thing about this is that most of these Americans that know they are overweight don't do anything about it. These people in turn do not encourage health and exercise to their children which will eventually lead to obesity and health problems.

According to the AHA (American heart foundation) exercise benefits health by preventing or at least the delaying many chronic diseases, preventing high blood pressure, improving cholesterol levels, weight loss and there's many more. The AHA recommends that adults participate in moderate aerobic activity most days if not every day. They recommend at least 30 minutes aerobic activity at 50 to 75% of their maximum heart rate. Exercise has also been proven in to lower stress, elevate mood and build self-confidence and self-esteem.

Now everyone loves sex, at least most people do "I know I do" and exercise promotes a healthy sex life. Exercise has been proven to enhance sexual performance and pleasure. Exercise is also responsible for upping the frequency and intensity of sexual encounters. Exercise increases muscle tone and improves circulation (to the genital region as well), which in turn improves sexual function. In males exercise increases testosterone production which is directly linked to their sex drive. Basically exercise means great sex, so how can you pass that up.

Shape up America, It's Worth It!-The Benefits of Exercising Regularly! The point I'm getting at here is that exercise is basically our fountain of youth (I know no one lives forever, and no one can be young forever either) and if we use it are health will improve. We will live much happier, more active, and longer healthier lives. It is every American's responsibility to encourage and live by example so that their children might lead healthy and physically active lives.

Push past your limits!

Michael C.

The Roll Your Diet Plays in Building Lean Muscle!

2009-04-27T18:37:00.000-07:00

The roll your diet plays in Building lean muscle! When it comes down to it your diet plays the most important role when it comes to building lean muscle. No matter how much time you spend at the gym pounding out those workouts, if you're not eating a proper diet that's rich in protein, all the time spent at the gym is meaningless.

A healthy nutritional diet is the key component that will determine how successful a bodybuilders program will be. The diet should be broken down into smaller and more frequent meals throughout the day (5-6 is recommended). The meals should contain the 40% protein 40% carbohydrates 20% fats ratio, which is the most common ratio I have found in a bodybuilders diet plan.

The most important nutrient required for building lean muscle mass is protein. Your protein should come from different sources such as lean red meat, chicken and fish, vegetables (soy), and supplements (powder protein). Protein is broken down into amino acids which are the basic building blocks of lean muscle. 1 to 1.5 g of protein per pound of body weight is the recommended protein intake. Protein should be consumed with each meal and is very important following a workout.

Carbohydrates also play an important role in the bodybuilder’s diet. It is important to make sure your diet is rich and complex carbohydrates as opposed to simple carbohydrates. Complex carbohydrates are foods such as brown rice, whole grains, cereals etc. etc. Carbohydrates are broken down into glycogen which is the long-lasting fuel needed to train. The carbohydrates also promote the release of insulin which is essential in Building lean muscle. By consuming carbohydrates immediately after a workout creates an insulin spike which puts your body into an anabolic (muscle building) state. This is why Carbohydrates ared important following a workout.

Fats believe it or not also play an important role in the bodybuilder’s diet. Good fats contain essential fatty acids (EFA) which are responsible for controlling a large number of cellular processes in our bodies. These fatty acids are helpful in preventing many diseases and have been linked to reducing stress and lowering the risk of heart disease. Studies have shown that a moderate intake of the essential fatty acid is the way to go. These good fats are found in a lot of different oils such as Starflower, Evening Primrose, and also in fish (omega-3 and omega-6).

The Roll your Diet Plays in Building Lean Muscle! So you can see how your diet plays an important part in a bodybuilding diet. The right amounts and the right foods at the right times helps determine how successful your overall bodybuilding program will be.

Michael C.

Life's got you Down You Feel Stressed out-Exercise to Relieve Stress!

2009-04-19T14:02:00.000-07:00

Life's got you Down You Feel Stressed out-Exercise to Relieve Stress! Head for the bench guys and gals and knock that stress out with each and every rep. Study after study has given us tons of evidence that exercise relieves stress and helps promote overall well-being.

Getting people to work out and pay attention to their overall health has been something doctors have been trying to do forever. Trying to get somebody who is bogged down with problems and stress to work out is even harder, usually when somebody is stressed out their exercise program is the first thing to go.

Well it is pretty clear, and you have to be a blind person to not be able to see the positive effects that exercise has on stress. Exercise releases endorphins (the body’s happy drug) into the body and relax both body and mind. These endorphins bring back balance and focus in one's life. With as little as 20 minutes of exercise a day can do wonders in helping maintain one's homeostasis.

There are many different exercise programs available today that fit anyone's lifestyle. For people looking for something quiet in relaxing they might try something like yoga or Pilates. Then there are the people that just soon grabbed dumbbells and start pumping! Either way their destinations and goals are the same, a relaxed state of mind.

Exercise acts as a form of meditation with its repetitive motions and regular breathing that produce a calming and relaxing state.

Exercise also provides a healthy and acceptable way to release anger. Whether it is fast-moving high impact cardio kick boxing or of the slow relaxing yoga, feelings of anger are dealt with in a positive and healthy manner. Like I said before only about 20 minutes a day is needed to accomplish this task. I know what if you're really bad? I have felt like participating in a triathlon couldn't fix my stress, but the study show 20 minutes a day is all that is needed.

Life's got you Down You Feel Stressed out-Exercise to Relieve Stress!

So the next time you leave work mad at the boss, or just the day-to-day stress head to the gym instead of the bar. Try the 12 pound curls instead of the 12 ounce curls; you'll find your feel a lot better in the end definitely healthier.

Push it hard! And Pump It!

Michael C.

http://www.pumpit-sportsnutrition.blogspot.com/

40 Years Old Rundown and Out Of Shape-an Exercise Program for after 40!

2009-04-17T15:29:00.000-07:00

40 Years Old Rundown and Out Of Shape-an Exercise Program for after 40! So how do we end up with those extra pounds, lack of energy, and an overall lazy lifestyle? Where is a place we can start to shed some of those pounds, gained some energy, and even be a little more productive?

At 40 years old and most of us are settled down and married with children. After marriage a lot of people tend to let themselves go physically. There are no longer worried about keeping themselves up for their partner. The day to day tasks of taking care of a family can create the excuse that there just isn't any time for exercise.

Many of us are caught up in our careers which have become a higher priority than our health and fitness. Working long hours and also trying to juggle a family, who has the time for fitness?

Some people set aside fitness because of a previous injury that has caused them to cease sports and fitness for a period of time. We all know that once you put something down it can be difficult to pick back up.

The aches and pains of exercise also deter us from regular exercise. As muscles contract blood circulation is cut off, lactic acid and potassium ions build up in the tissues where they irritate and cause pain.

The first thing you need to do is set short-term goals, a reasonable exercise schedule and some nutrition goals. Make sure you start out small, because one of the quickest ways to failure is setting to high of goals. When setting to high of goals can be discouraging and lead to failure. Starting out with short 30 to 45 minute workouts twice a week, and focusing on cardio one day a week. Setting short-term goals and accomplishing them build self-confidence and self-esteem which leads to setting bigger goals and achieving them.

A healthy low-fat diet, Multivitamins, and other Supplements can also play an important role in health and fitness after 40. There are supplements such as glucosamine and chondroitin which work excellent for joint pain. Taking a B-complex promotes a healthy heart and nervous system. Vitamin C helps in maintaining cellular integrity. Vitamin A improves oxygenation of the cells, which is important for overall health. There are many other supplements that can be of benefit along with a healthy low-fat diet and a reasonable exercise program. Before starting any exercise program or any supplement regimen you should consult a healthcare professional especially after 40.

40 Years Old Rundown and Out Of Shape-Starting an Exercise Program for after 40! Just following an exercise program two to three days a week and eating a healthy low-fat diet can do wonders for your overall health. You'll soon have energy and the drive to do those things that you usually procrastinate about. And before you know it your partner will be doing the double take when you walk by. You will begin feeling better about yourself, building your self-confidence and self-esteem.

Push hard! And Pump it!

Michael C.
http://www.pumpit-sportsnutrition.blogspot.com/

The role Diet Plays in Building Muscle!

2009-04-14T14:05:00.000-07:00

The role your diet plays in building muscle! No matter how intense your workouts are, without the proper diet your muscle gains are limited. The proper diet plays a key role in packing on lean muscle mass.

So what is the proper diet? Well a diet high in protein and carbohydrates, but low in fat! The diet should consist of six to eight meals a day with the most important meal being the post workout meal, which should be higher in protein. The diet should consist of 40% protein, 40% carbohydrates, and 20% fat.

Your protein intake is very important since protein contains amino acids which are the building blocks of lean muscle. The recommended protein intake for the serious athlete is 1 to 1.5 g of protein per pound of body weight. The diet should consist of protein rich foods such as milk, cheese, lean beef etc. etc. Supplementing a protein powder along with your diet is recommended to help maintain the high protein intake.

Carbohydrates are necessary in the production of energy. Carbohydrates are stored in the muscle than the liver. During a workout the carbohydrates are converted into ATP and used as energy. Without the proper amount of carbohydrates, energy levels don't get high enough to produce intense enough workouts that build lean muscle. So it is important to maintain a moderate intake of carbohydrates to make sure your body has plenty of fuel during your workouts.

The fat in your diet is a necessity but it should come from sources such as extra virgin olive oil, nuts, and fish oil.

The role your diet plays in Building Muscle! So maintaining a balanced diet that's high in protein and carbohydrates but low in fat is necessary in packing on those pounds of lean muscle. If you're trying to get rid of a few pounds, then you need to cut back on the complex carbs in your diet. Maintaining a balanced diet is also a key factor in promoting good health.

Push it hard! And Pump It!

Michael C.
http://wwwpumpit-sportsnutrition.blogspot.com/

Protein, Creatine, Glucosamine sulfate, and Multivitamins-Popular Supplements used by Athletes!

2009-04-13T15:43:00.000-07:00

Protein Creatine, Glucosamine sulfate, and Multivitamins-Popular Supplements used by Athletes! These are 4 commonly used supplements among athletes. Today's market is flooded with all kinds of new supplements. Supplements for weight loss, weight gain, and just about anything you can think of. I searched through a number of supplement regimens that were set up to provide different results, however, protein, creatine, glucosamine, and multivitamins showed up in most everyone's supplement regimens. So let's see why?

Protein-is definitely one of the most popular supplements on the market today. Protein contains amino acids that are the building blocks for lean muscle. Without the proper amount of protein intake and body will begin to break down muscle to use as fuel. There are three major protein products: protein powder, protein bars, and ready to drink (RTD). Serious athletes usually consume 1 to 1.5 g of protein/per pound of body weight. Protein should be consumed throughout the day, but most importantly immediately following a workout.

Creatine-is probably the most popular supplement use among athletes. Creatine is a natural substance that is produced by our body. Creatine is stored in the muscles as phosphocreatine that provides energy for muscle contraction. Athletes use creatine because it provides a boost in power/strength sports and also aids in muscle recovery. Creatine also helps in protein synthesis which promotes muscle growth.

Glucosamine sulfate-is a popular supplement use in the treatment of arthritis. Athletes use it to help support mobility and flexibility in joints (basically it lubricates the joints). Glucosamine sulfate is commonly used among the elderly to treat osteoarthritis. At 40 years old this has become an important supplement in my regimen.

Multivitamins- the most important supplement used by athletes. Multivitamins are essential in preventing vitamin deficiency in the body. Multivitamins provide the body with all the necessary vitamins that the body needs.

Protein Creatine Glucosamine and Multivitamins-Popular Supplements used by Athletes! These are just 4 of many supplements that are popular among athletes. they are the most commonly used supplement that I've found in several athletes he supplement regimen's. Frequency and dosage are almost always different but the results of these supplements produce are of great value to today's athlete.

Push it hard! And Pump it!

Michael C.

http://www.pumpit-sportsnutrition.blogspot.com/

Creatine-Feel the Rush!

2009-04-12T14:45:00.000-07:00

Creatine-Feel the Rush! Creatine is probably the most popular supplement on the market today. Creatine speeds up the transfer of energy from cells to muscles, hence, improving performance through a boost of energy during workouts.

Creatine is a derivative of an amino acid that is produced in the liver, kidneys, and pancreas. Extra creatine is stored in the muscles and gives an energy boost during workouts. Creatine also helps in muscle recovery after workouts.

Creatine Monohydrate was the first to hit the market. Basically it is creatine bonded with water. Since creatine is gained its popularity manufactures have made different variations trying to improve it. But all the resources and articles I've read said that the little improvements made do not justify the costs.

Creatine powders are the most commonly used and are the most trusted because of the extensive research done. They also provide more flexibility in experimenting with dosage. Creatine powers are also the most cost efficient creatine on the market, research estimates about $.20 a day.

Creatine serums are new on the market and claim to offer an advantage in the absorption into the body. Creatine is unstable in liquid form it converts to creatinine, which is the waste product of creatine so the amount of creatine you actually consume maybe lower than what you think you're consuming. This form of creatine is also very expensive.

Pill forms of creatine are hard to dissolve and very expensive.

Creatine doses average between 3 to 5 g per day and higher doses range from 20 to 30 g per day and should not be used for long periods of time. The ideal dose varies with the individual. This is found out through trial and error. 5 g a day is the recommended dose and has shown significant results.

Super-saturating your muscles with a loading phase of 20 to 25 g a day split into three to four servings for five days. This is based on the theory that your muscles have low creatine levels that could benefit from a loading phase. Studies have shown just taking the recommended dose works just as well, and after 30 days blood/creatine levels are the same.

Creatine should be taken with juice or sport drinks ( Something high in carbohydrates and glucose). The glucose from the drinks or juice causes the body to release insulin which is a hormone that transports glucose and creatine into the muscle cells. There's a lot of controversy on when to take creatine some say before a workout and some say after. I am a believer in taking my creatine after workouts and on non workout days I take it in the morning.

Creatine should be cycled, when creatine is taken in large quantities for long periods of time the body shuts down its own production of creatine. Studies have shown creatine production returns to normal after supplementation stopped.

I use creatine regularly and has been very beneficial to me and my recovery from a spinal cord injury. He gives me the energy boost I need when it comes to transfering, and it also aids in the recovery of my muscles after a workout (so I'm still able to use my muscles to transfers in and out of my wheelchair). As with any supplement make sure you buy from a reputable manufacturer such as BSN, EAS etc. etc.

Push It Hard! and Pump It!

Michael C.

http://www.pumpit-sportsnutrition.blogspot.com/

Lots of Protein-The Key to Lean Muscle Mass

2009-04-12T13:22:00.000-07:00

Lots of Protein-The Key to Lean Muscle Mass! Consuming lots of protein is necessary to stack on lean muscle mass. Body builders and sports enthusiasts have always included protein at the top of their list of daily supplements.

Protein contains amino acids (the building blocks of protein), which the body converts to new muscle tissue. The recommended amount of protein intake required to build muscle is 1 g per 1 pound of body weight.

The four major types protein: Whey Protein, a fast absorbing protein, has the highest biological value, and produces the greatest muscle gains. Miscellar Casein, a slow release protein usually consumed at bed time. Egg and Soy Protein, and easier to digest protein and is an important part of a vegetarian diet.

I've had soy protein from time to time being in relationships with women that are vegetarians, but for the most part Whey protein is the only one I have used consistently alongside my training so it is the only one I'm going to go a little into detail about.

Whey protein is a collection of proteins isolated from whey, a byproduct of milk. It comes in three major forms: Concentrate, Low in Cholesterol but are higher in Carbohydrates and bioactive compounds. Isolate, the fat and lactose are removed and are lower in bioactive compounds. Hydrolysates, are more easily absorbed and predigested so they get to your muscles faster.

Most of the resources and articles I've read recommend 20 to 30 g of protein per serving. I start the day out with a 25 g protein shake along with my breakfast. I will drink a shake containing about 25 g of protein immediately following my workouts and then about 45 minutes to an hour after a workout as well. I will also drink a shake sometime in the evening time. I managed to consume my 1 g of protein per pound of body weight between the whey protein and my regular diet.

Lots of Protein-The Key to Lean Muscle Mass! Whey protein is the most important supplement when it comes to stacking and lean muscle mass. There are lots of different whey proteins on the market today and many different manufactures. The prices of whey proteins have gone down considerably over the years making it affordable for just about everyone. An important point to remember is to always buy from a reputable manufacturer such as BSN, EAS etc. etc.

Push hard, and Pump it!

Michael C.

http://www.pumpit-sportsnutrition.blogspot.com/

Pump it!-Sports Nutrition and Supplements

2009-04-11T16:13:00.000-07:00

Pump it!-Sports Nutrition and Supplements! Information on all the latest popular sports supplements and nutrition. Keeping up with what's hot and what's not.

Building a database to help me keep up with all the latest sports nutrition and supplements, and to share some of my very own knowledge and thoughts on the subject. Having every healthy advantage plays a big role in today's competitive sports. Supplements are also beneficial to help maintain good health.

It is important to maintain a balance between diet/nutrition, exercise. As with anything always do your research as well before jumping into anything.

Supplements played a major role in my rehabilitation after a spinal injury back in 2001. I still use supplements along with a good diet and exercise program.

Pump it!-Sports Nutrition and Supplements! My database of information on sports nutrition.

Michael C.

http://www.pumpit-sportsnutrition.blogspot.com/