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Muscles sore? The reason for having sore muscles after you train is the buildup of waste products
created by exercise. The muscles accumulate lactic acid, potassium, ammonia, and other waist which can
lead to the destruction of the muscles if post training nutrition is not precise. My recommendation is to
consume ½ cup of raisins along with 30g to 60g of whey protein. The raisins are an alkaline and help
neutralize the acids in the blood and muscles. Also the raisin will raise your insulin back up, helping
transport the protein to the blood more rapidly. Resulting in faster recuperation and less prolonged
soreness!
created by exercise. The muscles accumulate lactic acid, potassium, ammonia, and other waist which can
lead to the destruction of the muscles if post training nutrition is not precise. My recommendation is to
consume ½ cup of raisins along with 30g to 60g of whey protein. The raisins are an alkaline and help
neutralize the acids in the blood and muscles. Also the raisin will raise your insulin back up, helping
transport the protein to the blood more rapidly. Resulting in faster recuperation and less prolonged
soreness!
Have Sore Muscles? ( 2-22-2010 ) by Phillip Geerts
| Nutritional Tips |
| (Updates every week) |
The Skinny On Green Tea ( 3-01-2010 ) by Phillip Geerts
Green tea is a popular weight-loss supplement that also improves blood sugar regulation, influences fat
cell turnover, and promotes weight loss and weight management. Green tea contains chemicals called
catechins that increase metabolic rate and decrease appetite.
Researches from Maasticht University in Holland pooled the results of 11 studies using a statistical
technique called meta-analysis, and found that catachins and great tea promoted weight loss and weight
maintenance. Catechins worked best when combined with caffeine.
Other studies found that the catechins in green tea helped decrease total abdominal fat, subcutaneous
abdominal fat (under the skin) and blood triglycerides (blood fats). Green tea is an effective fat fighter that
complements the effects of exercise.
cell turnover, and promotes weight loss and weight management. Green tea contains chemicals called
catechins that increase metabolic rate and decrease appetite.
Researches from Maasticht University in Holland pooled the results of 11 studies using a statistical
technique called meta-analysis, and found that catachins and great tea promoted weight loss and weight
maintenance. Catechins worked best when combined with caffeine.
Other studies found that the catechins in green tea helped decrease total abdominal fat, subcutaneous
abdominal fat (under the skin) and blood triglycerides (blood fats). Green tea is an effective fat fighter that
complements the effects of exercise.
Cinnamon, Not Only Tasty, But Healthy ( 3-08-2010 ) by Phillip Geerts
How many of you love cinnamon? I am not talking cinnamon buns, but the natural powder cinnamon we put
in many deserts. Did you know it has incredible health benefits? Cinnamon is an insulin mimicker and can
assist your weight loss regime. An Insulin Mimicker creates the artificial appearance of insulin to your body,
still escorting the sugar you ingest into the appropriate areas of your body, but without the harmful spike
that can lead to fat storage, insulin resistance, and even possibly type II diabetes. Cinnamon also has
benefitted to the lowering of bad cholesterol. Take 1 teaspoon 3 to 4 times daily before meals to get best
results. Mixing it with green tea makes a great combination of antioxidants.
in many deserts. Did you know it has incredible health benefits? Cinnamon is an insulin mimicker and can
assist your weight loss regime. An Insulin Mimicker creates the artificial appearance of insulin to your body,
still escorting the sugar you ingest into the appropriate areas of your body, but without the harmful spike
that can lead to fat storage, insulin resistance, and even possibly type II diabetes. Cinnamon also has
benefitted to the lowering of bad cholesterol. Take 1 teaspoon 3 to 4 times daily before meals to get best
results. Mixing it with green tea makes a great combination of antioxidants.
Yogurt who doesn't like it? ( 3-16-2010 ) by Phillip Geerts
Just a no-brainer as a staple. It can be enjoyed anytime of day and is just fantastic! It is loaded with
calcium, protein, vitamin D and good bacteria to aid digestion and even reducing cholesterol.
Yogurt has also been shown to augment fat-loss and reduce abdominal adiposity. Calcium, which is
abundantly found in yogurt and dairy foods, has been shown to not only be great for preventing
osteoporosis, but reports show it can also accelerate fat-loss.
calcium, protein, vitamin D and good bacteria to aid digestion and even reducing cholesterol.
Yogurt has also been shown to augment fat-loss and reduce abdominal adiposity. Calcium, which is
abundantly found in yogurt and dairy foods, has been shown to not only be great for preventing
osteoporosis, but reports show it can also accelerate fat-loss.
Clean Your Body With Fruit! ( 3-22-2010) by Jaime Filer
'Antioxidant' seems to be the new buzzword of this decade. Everyone needs more antioxidants. Everyone
wants more antioxidants. Everyone buys foods with antioxidants; but do we know what they are?
Oxidation is a chemical process within your body whereby electrons are taken off a substance via a
chemical reaction. When your body undergoes oxidative stress, such as when you're sick, have a disease
or after a workout, the product from this oxidation is known as a 'free radical'. When free radicals start to
build up in your body because they're not cleared, they start to damage cells which can lead to inhibited
muscle growth, fat loss or even cause disease. Good thing we have antioxidants like blueberries!
Antioxidants help prevent this oxidation from taking place, and thus prevent the buildup of free radicals.
wants more antioxidants. Everyone buys foods with antioxidants; but do we know what they are?
Oxidation is a chemical process within your body whereby electrons are taken off a substance via a
chemical reaction. When your body undergoes oxidative stress, such as when you're sick, have a disease
or after a workout, the product from this oxidation is known as a 'free radical'. When free radicals start to
build up in your body because they're not cleared, they start to damage cells which can lead to inhibited
muscle growth, fat loss or even cause disease. Good thing we have antioxidants like blueberries!
Antioxidants help prevent this oxidation from taking place, and thus prevent the buildup of free radicals.
Get Crunked! ( 03-29-2010) by Phillip Geerts
People who drink moderately live longer, have fewer heart attacks and strokes, and a reduced risk of
Alzheimer’s disease and arthritis. Moderate drinking improves metabolic health by lowering insulin
resistance, which influences sexual performance, abdominal fat deposition, blood pressure, blood fats and
inflammation. High alcohol consumption might be one reason for the greater longevity in countries like
France, Italy, Spain, and Portugal. Heavy alcohol consumption has disastrous health consequences but on
the plus side, the evidence showing the health benefits of moderate alcohol consumption is overwhelming!
Alzheimer’s disease and arthritis. Moderate drinking improves metabolic health by lowering insulin
resistance, which influences sexual performance, abdominal fat deposition, blood pressure, blood fats and
inflammation. High alcohol consumption might be one reason for the greater longevity in countries like
France, Italy, Spain, and Portugal. Heavy alcohol consumption has disastrous health consequences but on
the plus side, the evidence showing the health benefits of moderate alcohol consumption is overwhelming!
The Natural Fat Incinerator ( 04-05-2010) by Phillip Geerts
Grapefruit has been a part of many funny fat loss diets over the years. However, now there is firm scientific
evidence that suggests grapefruit does provide a positive impact on the body’s insulin levels that results in
better fat loss and the same thermogenic affect as caffeine!!! In this 12-week pilot study, researchers from
the American-based Scripps Clinic revealed that overweight people who ate a serving of grapefruit with each
meal (3 times a day) experienced an average weight loss of 3.6 pounds compared to a control group that
lost only 0.5 of a pound. Some participants lost more than 10 pounds during this study! Eating a slice or two
of grapefruit after a meal appears to help promote lower, steadier glucose and insulin levels that reduce
hunger and promote better fat metabolism.
evidence that suggests grapefruit does provide a positive impact on the body’s insulin levels that results in
better fat loss and the same thermogenic affect as caffeine!!! In this 12-week pilot study, researchers from
the American-based Scripps Clinic revealed that overweight people who ate a serving of grapefruit with each
meal (3 times a day) experienced an average weight loss of 3.6 pounds compared to a control group that
lost only 0.5 of a pound. Some participants lost more than 10 pounds during this study! Eating a slice or two
of grapefruit after a meal appears to help promote lower, steadier glucose and insulin levels that reduce
hunger and promote better fat metabolism.
Know Your Protein ( 04-07-2010) by Phillip Geerts
Right before bed, you need high-quality protein that digest slowly and releases amino acids steadily into
your bloodstream throughout the night to help prevent muscle breakdown while you sleep. Which of these
proteins best fit this category? And which one is fast-digesting protein that promotes muscle growth around
workout time but is a poor choice before bed? You make the call!
Answer: A) Cottage cheese is a slow-digesting protein. Eat 1-1 ½ cups of low-fat variety before bed.
Answer: B) Whey is a fast-digesting protein. Drink 20 grams 30 minutes before workouts and 40 grams
within 30 minutes postworkout.
your bloodstream throughout the night to help prevent muscle breakdown while you sleep. Which of these
proteins best fit this category? And which one is fast-digesting protein that promotes muscle growth around
workout time but is a poor choice before bed? You make the call!
Answer: A) Cottage cheese is a slow-digesting protein. Eat 1-1 ½ cups of low-fat variety before bed.
Answer: B) Whey is a fast-digesting protein. Drink 20 grams 30 minutes before workouts and 40 grams
within 30 minutes postworkout.
