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Dial In Your Ultimate Physique and Get Lean for Summer 2023
Hey everybody! Are you ready for summer? Have you been idle through the winter and looking to tone up? Fudged a little on your New Years' resolution? No worries, we all do it and have our reasons. The awesome thing about the human body is that you can truly change it and get the look you want with hard work, patience, diet, and a detailed supplementation program. Before we go any further I just want to thank ProSource for providing the very best in proteins and supplementation that works 24/7 silently in the background helping me grow and improve year over year. This August will be 9 years since I started my fitness journey, all 9 of them I have used ProSource supplements. Diet and training has been all over the map but supplementation has remained the same, ProSource. Hard Work is The Foundation of a Better Body I was asked about core training a while back and we will get back to that in a minute but I want to expand on a couple of things that I mentioned in the intro. To see the changes you want, it's going to require hard work. What do I mean by hard work? The best way I can describe it is always give 100% of your capacity on that specific day. Some days are going to be more explosive than others and other days are going to be less than stellar. You might just be getting it done, but the key is to walk out of the gym knowing you gave everything you had. The key to change is to make your body just uncomfortable enough to force it to change. So this one is up to you. Diet is also up to you. For whatever it is you are trying to accomplish, you will need to experiment with your total calorie count based on progress. In my case it is about building muscle, so where did I start? Well, the recommended amount of protein for building muscle is about 1.5 grams of protein per pound of bodyweight. So if you are 200 pounds, you should be taking in 300 grams of protein per day which equals 1200 calories spread out evenly throughout the day, in my case 8 small meals. I’m one of those guys that has a hard time eating a lot so I have to do 8 times per day. Next I grabbed a total caloric intake number, just took a stab at it. The number I picked was 3000 calories per day. All I wanted was a starting point and then I would do minor adjustments depending on which direction the muscle to fat ratio was going, not just the scale. The scale is an indicator that says check what kind of weight you are putting on or losing but not the entire answer. I like to run relatively lean year-round so its important me. I’ve been in such a dialed-in spot over the past couple of years that I can cut or add 100 calories daily and see changes. Another bonus is knowing that you can have a cheat day regularly and no after affects. Sure I probably sacrifice some gains but I always feel good about myself at the pool or beach anytime of the year. Cool thing about building your body, its yours to do it how you like! Find the Nutrition Supplements That Work Best For You Supplementation? ProSource has everything that you need for an extremely detailed program. I make my own blends for morning, pre-workout, and night. I can tell you what to take but do the research, look at all of the descriptions and try them individually so you can see and feel what works for you and what doesn’t. That’s what I did and now I have my daily staples that I don’t go away from. Top supplements that work for me are: NytroWhey Ultra Elite, MyoZene, AndroTest, Creatine, Acetyl L Carnitine, Leucine, Taurine, AKG, Beta Alanine, BCAAs, Extreme Caffeine, and Arginine to name most of them. Last summer I tested out BetaStax Elite 3.0 and was very happy with the results so I will probably run that again soon for increased fat loss.Patience? That is up to you as well. If you put the work in consistently, get and keep your diet dialed in, and follow a detailed supplement program, you will see results, over time. Your body doesn’t change overnight. Once you start to see results then the fire is lit and you have your routine. Don’t be afraid to change things up, a little at a time, and see how your body responds. I’m at a point to where I can make a diet, workout, or supplement change and see the changes within a couple of weeks. If I’m happy I stay the course, if not then I go back and try something else. And keep written records of all changes and the effects. Long winded lead in to the main question, don’t ya think? Core training. I’ll be honest with you guys, I only do core training in the summer months for appearance. I lift as heavy as I can under as strict control as I can, most of the time. When performing heavy work, you core is going to be flexed to keep you stable. Think about your lifts. Squats – every muscle in the body for the most part. Shoulders – side raises will get your obliques, front raise will get your abs, bar military press will get all. Biceps and triceps – same as shoulders, individual arm movements will work obliques and bar work will hit abs. Standing weight training exercises will hit your core well enough, in my opinion, to where I don’t have a need to focus on core movements. When I do want to tone up the abs a little more than they already are, I do various crunches but not a bunch. The biggest key to seeing those core muscles is getting rid of that layer of insulation which is primarily fat but can also be excess water. To remove fat, we’ve already explained what to do above. To remove excess water, drink more water, like a lot. I target 2 gallons per day minimum. Get out there and make some changes that only you can do! Thanks and you can always find me on Instagram @darrinjhills Endorsers used products in conjunction with diet and exercise and may have been compensated for their appearance. Endorser's results are not typical. The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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7 Ways to Jump Start Your Beach Body Weight Loss
As May turns to June, it's time for many of us to take a look in the mirror and assess the results of our physique-enhancing regimen for Summer 2023. How far have we gotten in shedding excess fat and getting lean and extra-defined for the beach days and nights out of the long, sweet season ahead? Did you achieve your goals? Do you like what you see? Then congratulations are in order. Go forth and turn heads wherever you go. You earned it. Many of the rest of us, however, are discovering the age-old harsh reality of summer weight-loss efforts.In February and March, the pounds just melt right off as we put new summer clothes in our online shopping carts and research tropical destinations. These pounds are the easy ones, and part of us knows that. They're water weight and the excess fat most recently gained since last summer or over the holidays. Surely the fat loss will continue until we reach our goal, right? Unfortunately, our bodies have other plans in store for us. Faced with caloric deprivation (what are ancestors experienced as famine) our bodies take countermeasures to preserve what excess fat remains. Our metabolism, heart rate and blood pressure slow down. The needle on the scale stutters and stalls. Our mood suffers and we may actually begin to feel cold. We have less energy because, frankly, our bodies aren't going to expend energy they don't have. Welcome to the last days of calendar spring. The challenge is real and the finish line is so close. What's needed now is a few not-so-extraordinary measures to fire up fat loss, restore vitality, and attain the ideal physique we aspired to in the cold months of winter. Let's take a look at seven of those strategies for a strong finish. Prioritize Resistance Training Over Cardio Exercise Like Running Maybe you love running. A lot of people do. It relieves stress, can improve both agility and bone density and can even enhance your creativity. It's also excellent for cardiovascular health. But it won't help you lose a single ounce of body fat. And if you're doing it, now is the time to cut down on it, particularly steady-state running over extended periods of time. Steady-state cardio actually burns very few calories. Your body acclimates to this kind of treadmill plodding very quickly. Even if you keep your heart rate elevated (which not many people do) you're burning at best maybe 100 calories per mile. You'll replace those calories with the energy drink you consume afterwards. Worse yet, you're not building any new muscle. When you engage in low-resistance exercise like cardio, your body tends to spare fat stores, quickly burning through the muscle glycogen available and then tearing down existing muscle mass for fuel. Muscle mass is the furnace that you’re depending on to burn fat. The less of it you have, the more challenging fat loss will be.Instead, if f you want to burn fat, you have to lift weights regularly to increase your training volume and add muscle mass. You're probably already doing this, but in these last days of spring you should rely on weight training exclusively to get lean. The more muscle mass you have, the more fuel it takes to maintain, the more fat you will burn. What about your cardiovascular health? The truth is, if you're maintaining a brisk pace, keeping breaks between sets to a minimum, using supersets to work opposing muscle groups (and thus keep moving), you're already getting a cardio workout. You're sweating and your heart rate is elevated for the duration of your workout. It's the best of both worlds -- getting cardio AND adding muscle mass. Forty-five minutes, three to four workouts a week with an emphasis on keeping rest intervals short, should be more than enough. Measure Your Portions If you're not already doing this, trust us, you're consuming many more calories per day than you think. Most people just don't have a realistic concept of what constitutes portion size. Dial in your macros (50% high-quality low-glycemic carbs, 30% protein, 20% healthy fats), weigh your food, and set it aside into pre-arranged meals. (If this seems like a lot of work and your budget allows it, there are plenty of fitness-oriented meal services out there that will do this for you.) Keep a log of what you eat. Doing so may seem like busywork, but it will help you maintain an accurate picture of your eating habits and avoid cheating. You're less likely to cheat on portion sizes if you have to write the cheat down. And you're certainly less likely to grab a bag of chips at the Quickie Mart if you have to write that down too. Successful dieting doesn't just mean eating less, it means eating better. Support Muscle Mass and Growth with BCAAs Every pound of muscle in your body burns about 50 calories per day at rest. So it makes sense to maintain as much of it as possible. Unfortunately, muscle mass is the first thing to go when your body shifts into survival mode. To keep it, you have to use it, which is where resistance training comes in. You also have to feed it. High-intensity resistance exercise literally destroys muscle tissue. When we destroy muscle tissue during exercise, we do so with the intention of building it back, bigger and better. We can't do that, however, if our bodies are under-fueled (as during caloric-restrictive dieting). But there are calorically efficient ways to fuel the protein synthesis that is the foundation for muscle recovery and repair. Branched-chain aminos (the essential aminos leucine, isoleucine and valine) facilitate protein synthesis in muscle tissue. Leucine, in particular, is a primary activator of the mTOR anabolic pathway that governs protein synthesis and consequent muscle repair and growth. Restoration and growth of muscle tissue, in turn, results in increased metabolism and increased fat mobilization for energy. You can supplement with BCAAs without adding much to your daily caloric intake by simply incorporating a daily high-quality protein formula into your meal regimen. A single serving of a high-quality whey isolate formula contains high amounts of BCAAs with little more than 100 calories or so, with negligible amounts of fat, sugar and lactose. Or you can supplement with a straight-up BCAA supplement pre- or intra-workout. Again, every ounce of muscle you can retain will inch you closer to your beach body ideal. Increase Strength and Work Output with Creatine Several weeks into your beach body diet, energy becomes a problem. You may be feeling lethargic and your workouts are suffering. Prioritizing the highest-quality food sources will help you bridge that energy gap, but to keep your workouts maximally productive, more is needed.Strength is the key to maintaining and increasing workout performance and output. To support strength, you need to consider creatine supplementation, if you haven't added it to your regimen already.Many people (especially women) seeking fat loss shy away from creatine because they associate it with water retention and weight gain. This is a mistake. Creatine plays an important role in helping to synthesize adenosine triphosphate (ATP) in muscle tissue, a compound that releases energy used for muscle contractions.Creatine, especially in its monohydrate form, has been associated with positive effects on strength and endurance increase, training capacity, muscle mass, and body composition in literally hundreds of clinically studies conducted all around the world. Again, the more muscle you have, the more fat you burn. Creatine monohydrate is a calorie-free secret weapon in your quest for a lean, rock-hard physique. Reset Your Body's Weight Loss Potential By Varying Your Exercise Regimen If you're adhering to the same training regimen day after day and week after week, you're most likely bored with it and your body is too. Your body will acclimate pretty swiftly to a stagnant routine, which will make maintaining muscle and leaning out difficult to achieve. So it's time to change it up. If you're hitting the same circuit of machines and free weights every time you hit the gym, sign up for a group exercise class. Or try high intensity interval training as a substitute for long-interval, static distance running. Swimming, yoga and tennis (or pickle ball) are all worthy alternatives as well. The key is to challenge yourself, both physically and mentally. Whether you're lifting weights or executing a perfect warrior pose, be mindful of your heart rate. Try maintaining a heart rate that's around 50% to 85% of your maximum heart rate. To establish your maximum heart rate, subtract your age from 220. But most of all, remember that variety is the spice of life and essential to your beach-body goals. Get Sufficient Sleep to Recharge Lack of proper sleep doesn't just interfere with proper muscle recovery and overall wellness, it can actually lead to fat gain. Observational evidence has long suggested that people who report irregular or fewer hours of quality sleep are more likely to be overweight. How much sleep is optimal for a typical adult? At least seven hours of high-quality sleep per night. So draw the shades, turn off the TV (or better yet, put the TV in another room), set the temperature on the cool side, and set aside any electronic devices. Try Intermittent Fasting Intermittent fasting is all the rage these days, with dieters, athletes, and even bodybuilders employing it to reach their physique goals. It turns out that fasting may actually increase metabolism due to increases in serum norepinephrine caused by caloric deprivation. Fasting has also been linked to increases in growth hormone production, which would support both fat loss and muscle gain, and more responsive insulin production, which could facilitate fat burning. Which kind of fasting is best for you? You might try the 16:8 Method, which entails skipping breakfast each day and eating during an eight-hour 12 noon-to-8pm window. Or try the 5:2 Diet, in which you would consume only 500-600 calories two days per week and eat normally otherwise. You could also fast entirely for one or two 24-hour periods per week. No matter which method you choose, make sure you don't overcompensate by eating much more during non-fasting periods. Keep Your Eyes on the Prize Change, flexibility and willingness to adapt are key attributes to achieving your summer beach body goals. Stay focused, stay active, give your body the nutrition it needs to thrive, and power your way across the finish line. Your Beach Body Summer is at hand!The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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Soy Vs. Whey
Why do you work out? If you're like most people your reason is likely to feel better, enhance your physique by building lean muscle and losing fat, and/or to improve your health. These processes require a number of factors to be in order and a primary component is your diet, which many people feel is by far the most important component. To put it one way, having a "perfect" workout day is far easier as you can shown up to the gym and train your tail off, but a "perfect" nutrition day goes from sun up to sun down -- every day! Building muscle and burning fat demands intense, consistent workouts along with a killer diet, plus enough healthy calories to facilitate muscle growth (but not too much or you will build fat). increasing protein intake is one of the best strategies to accomplish this needed balance. for a chance to win this product! Not All Proteins Are Created Equal Can you increase your protein intake to levels you need to build muscle and still support and even improve your health? This too can be a tricky balance and in this regard, this is where the source of your protein can become important. How many different sources of protein can you think of? Beef, bison, chicken, turkey, milk, soy and many plants have some protein in them as well. While a protein source like beef can range a great deal in the amount of protein, fat and cholesterol they contain, other protein sources like milk proteins (whey in particular) and soy offer excellent health benefits, but the extent to which they support your workout goals can vary widely. Soy protein, in fact, is considered by many to be one of the more healthy proteins. The components found within soy are isoflavones that contain naturally occurring nonsteroidal substances called phytoestrogens. Phytoestrogens interact with the estrogen receptor on the muscle membrane and increasing your intake of soy-based products naturally increases your intake of phytoestrogens which may result in decreased incidence of coronary heart disease and different cancers (Erdman and Fordyce 1989, Montgomery 2003). Isoflavone and phytoestrogen intake may also improve risk for osteoporosis, reduce triglycerides as well total and LDL cholesterol (Wong, Smith et al. 1998, Teede, Dalais et al. 2001) and can be a key part of a successful weight management program (Bhathena and Velasquez 2002). Soy Protein and Hormonal Response The health benefits of soy are well established, but speculation remains whether regular ingestion of soy protein is ideal for resistance training males who seek to maximize various hormonal responses in an effort to get stronger and increase their muscle mass. In fact, a good amount of scientific evidence exists to support both sides of the argument and fortunately, a recent study published in the Journal of the American College of Nutrition sheds some light on this exact topic. The purpose of this study by researchers at the University of Connecticut was to examine the extent to which soy and whey protein impacted changes in various hormones in response to a single bout of heavy lower-body resistance training (Kraemer, Solomon-Hill et al. 2013). The authors had ten college-age resistance-trained men perform three identical experimental trials. Each trial was separated by a 14-day period called a washout period. Each trial began with a 14-day supplementation period where participants consumed either 20 grams of a carbohydrate placebo, 20 grams of soy protein isolate or 20 grams of whey protein isolate each morning during the supplementation period. After the supplementation period, participants performed a single bout of lower body resistance training by completing 6 sets of 10 repetitions at approximately 80% of each study participant's one-repetition maximum (1RM). A series of seven blood samples were collected before and within the first hour after completing the exercise bout to measure changes in key hormones such as testosterone, cortisol and estrogen. The authors found that when soy protein was provided, serum levels of testosterone were diminished and cortisol levels (a stress hormone) were greater when compared to the levels measured when whey protein was consumed. When both testosterone and cortisol were observed together, 20 grams of whey protein supplementation promoted and sustained higher levels of testosterone while also causing the lowest levels of cortisol (Kraemer, Solomon-Hill et al. 2013). The authors concluded that supplementation with whey protein led to the most favorable changes in hormones found in the blood in response to a single bout of resistance training and in particular that ingestion of soy blunted increases in testosterone and increased levels of cortisol. Other studies exist to demonstrate that using soy protein can negatively impact levels of key hormones such as testosterone (Gardner-Thorpe, O'Hagen et al. 2003), sex hormone binding globulin (Habito, Montalto et al. 2000) as well as the ratio between testosterone and estrogen (Habito, Montalto et al. 2000). Moreover, it is thought that soy may inhibit the function of some key enzymes that facilitate the production of various androgens (Evans, Griffiths et al. 1995, Makela, Poutanen et al. 1998). for a chance to win this product! Whey Protein Generates a Preferable Hormonal Response Whey protein, particularly high quality hydrolyzed isolate versions such as BioQuest's MyoZene and ProSource's NytroWhey Ultra Elite possess extremely favorable profiles of amino acids and in particular contain the highest concentrations of the essential amino acids as well as the branched-chain amino acids. As mentioned before, a recent study reported that when similar amounts of protein were given prior to completing an intense bout of lower-body resistance training, the most favorable changes in both testosterone and cortisol were found when a whey protein isolate was given (Kraemer, Solomon-Hill et al. 2013). Isolate versions of whey protein like those found in MyoZene and the entire NytroWhey family are the purest forms of whey protein and as a result contain the highest amounts of protein, essential amino acids and branched-chain amino acids (the good stuff) and the lowest amounts of fat and carbohydrate (the bad stuff). Whey Protein Ingestion Supports Increased Protein Synthesis Hormone response is important, but there are other factors in play as well. Two recent studies compared the impact of soy and whey protein on changes in muscle protein synthesis at rest as well as after resistance exercise. The first study had young college-aged men complete three experimental trials where during each visit they ingested similar amounts of either whey, casein or soy protein. Muscle protein synthesis was measured both at rest and after a single bout of resistance exercise. At rest, rates of muscle protein synthesis after whey protein ingestion were 18% greater than when soy protein was ingested. When the same response was measured after completing a single bout of heavy resistance exercise, the results favored whey protein even more, leading to 31% higher values of muscle protein synthesis (Tang, Moore et al. 2009). Think these results only apply to young men? Think again! These results were reported again in a later study which used older men whereby whey protein ingestion resulted in greater levels of muscle protein synthesis when compared to soy protein ingestion (Yang, Breen et al. 2012, Yang, Churchward-Venne et al. 2012). In conclusion, soy protein, particularly isolate versions, are considered to be high quality sources of protein, but a number of studies continue to provide evidence that soy protein ingestion might lead to unfavorable changes in key hormones that are a part of the muscle building process. On the other hand, high quality, isolate versions of whey protein like those found in MyoZene and the NytroWhey Ultra Elite have the highest levels of amino acids and when compared head to head, and a number of studies indicate that whey protein ingestion promotes greater increases in muscle-building processes. Do you take a soy protein supplement? What have your results been with it? Let us know in the comments field below! References Bhathena, S. J. and M. T. Velasquez (2002). "Beneficial role of dietary phytoestrogens in obesity and diabetes." Am J Clin Nutr 76(6): 1191-1201. Erdman, J. W., Jr. and E. J. Fordyce (1989). "Soy products and the human diet." Am J Clin Nutr 49(5): 725-737. Evans, B. A., K. Griffiths and M. S. Morton (1995). "Inhibition of 5 alpha-reductase in genital skin fibroblasts and prostate tissue by dietary lignans and isoflavonoids." J Endocrinol 147(2): 295-302. Gardner-Thorpe, D., C. O'Hagen, I. Young and S. J. Lewis (2003). "Dietary supplements of soya flour lower serum testosterone concentrations and improve markers of oxidative stress in men." Eur J Clin Nutr 57(1): 100-106. Habito, R. C., J. Montalto, E. Leslie and M. J. Ball (2000). "Effects of replacing meat with soyabean in the diet on sex hormone concentrations in healthy adult males." Br J Nutr 84(4): 557-563. Kraemer, W. J., G. Solomon-Hill, B. M. Volk, B. R. Kupchak, D. P. Looney, C. Dunn-Lewis, B. A. Comstock, T. K. Szivak, D. R. Hooper, S. D. Flanagan, C. M. Maresh and J. S. Volek (2013). "The effects of soy and whey protein supplementation on acute hormonal reponses to resistance exercise in men." J Am Coll Nutr 32(1): 66-74. Makela, S., M. Poutanen, M. L. Kostian, N. Lehtimaki, L. Strauss, R. Santti and R. Vihko (1998). "Inhibition of 17beta-hydroxysteroid oxidoreductase by flavonoids in breast and prostate cancer cells." Proc Soc Exp Biol Med 217(3): 310-316. Montgomery, K. S. (2003). "Soy protein." J Perinat Educ 12(3): 42-45. Tang, J. E., D. R. Moore, G. W. Kujbida, M. A. Tarnopolsky and S. M. Phillips (2009). "Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men." J Appl Physiol 107(3): 987-992. Teede, H. J., F. S. Dalais, D. Kotsopoulos, Y. L. Liang, S. Davis and B. P. McGrath (2001). "Dietary soy has both beneficial and potentially adverse cardiovascular effects: a placebo-controlled study in men and postmenopausal women." J Clin Endocrinol Metab 86(7): 3053-3060. Wong, W. W., E. O. Smith, J. E. Stuff, D. L. Hachey, W. C. Heird and H. J. Pownell (1998). "Cholesterol-lowering effect of soy protein in normocholesterolemic and hypercholesterolemic men." Am J Clin Nutr 68(6 Suppl): 1385S-1389S. Yang, Y., L. Breen, N. A. Burd, A. J. Hector, T. A. Churchward-Venne, A. R. Josse, M. A. Tarnopolsky and S. M. Phillips (2012). "Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men." The British journal of nutrition: 1-9. Yang, Y., T. A. Churchward-Venne, N. A. Burd, L. Breen, M. A. Tarnopolsky and S. M. Phillips (2012). "Myofibrillar protein synthesis following ingestion of soy protein isolate at rest and after resistance exercise in elderly men." Nutr Metab (Lond) 9(1): 57. 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Post-Workout Care And Feeding For Muscle Mass
If you’re doing your due diligence in the gym, but you’re not getting the physique results you want, then chances are your fault lies in your diet, not your exercise regimen. The truth is, the vast majority of sufficiently trained fitness-conscious people are short-changing themselves every day when it comes to nutrition. Either they're simply not consuming enough muscle-supportive calories or they're falling prey to all-too-common myths about proteins, carbohydrates, and fats. This is particularly true when it comes to post-workout nutrition.Let's start with proteins. Do you believe that you're consuming enough grams of high-quality protein to increase muscle mass? Many dedicated gym-goers believe they are, but they are mistaken. The U.S. government’s recommended daily allowance (RDA) of protein for a 180-lb adult male is 56 grams. While this might be enough for an untrained individual with no particular physique goal in mind, it is woefully insufficient for anyone trying to add significant muscle mass. In fact, sports nutrition experts suggest that highly trained athletes should consume about 0.75 grams of daily protein per pound of body weight. That’s 135 grams for a 180-lb person.And then of course there's the matter of protein quality. Most top-selling, big-brand protein formulas will tout protein contents of 20 to 25 grams per serving. But a closer look at their labels reveals that a surprising amount of that consists of lower-quality whey concentrates, soy or wheat proteins, and worse. If pure whey protein isolate and hydrolyzed whey aren't featured near or at the top of the ingredients list, you're holding an inferior protein product.Whey protein isolate and whey protein hydrolysate contain more than 90% protein, virtually no lactose or fat, and are superior in generating increased protein synthesis and muscle recovery response. Whey contains an abundance of leucine, the branched chain amino acid responsible for unleashing protein synthesis in muscle tissue. Consumed after vigorous resistance exercise, leucine is essential to maximizing total muscle protein synthesis response, which in turn helps damaged muscle tissue repair, recover, and eventually grow.Whey concentrates often get a bad rap, but the truth is, a wide spectrum of quality exists within this category. Whey protein has a good potential to support your training and physique goals, but it is important to find a whey concentrate product that is 100% whey protein, formulated via advanced low-temperature, ultra-filtration processing, with no cheap fillers or unproven blends, as found in many "bargain" whey products sold by less scrupulous manufacturers. There's also the matter of protein timing. It's important to spread out your protein consumption to maintain a positive anabolic state throughout the day. A 25-gram serving of protein will support an increase in protein synthesis activity that will last approximately three hours. Thus, consuming most of your protein at a single meal, like dinner, will provide a narrow peak for growth potential in terms of your entire day. Your goal should be to make sure that each of your three main meals includes an ample-sized portion of protein from whole-food sources (beef, chicken, fish, etc), while you utilize supplemental protein formulas to fill in the nutritional gaps in your regimen. The Myth of the "Bad" CarbohydrateHas any dietary fad wreaked more havoc on the physiques of fitness-conscious Americans than the demonization of the carbohydrate? For decades, we've been told to restrict or eliminate carbs from our diet. A whole ketone diet culture has grown up around this philosophy. And while a low-carb diet may make sense for individuals focused exclusively on fat loss and slimming down, for athletes looking to add muscle mass, carbs are essential. Indeed, without carbs you're never going to grow the muscle mass you desire.At the most basic level, carbohydrates provide the energy necessary for a productive workout. They support intense workouts more efficiently than any other energy source. Depriving your body of carbohydrates during and after periods of intense exercise will result in depleted glycogen reserves that in turn will cause your body to use proteins scavenged from muscle tissue as an energy source.Protein literally needs carbohydrates to repair damaged muscle tissue. Carbohydrates raise blood glucose levels, potentiating insulin release, which in turn plays a key role in skeletal muscle protein synthesis by activating ribosomal activity and growth initiation factors within skeletal muscle. Elevated insulin levels also appear to prevent muscle protein breakdown, which contributes to the overall anabolic effect of not only insulin but insulin-like growth factors as well. Higher insulin levels will help keep skeletal muscle in a state of positive protein balance before and after a training session if carbohydrates are ingested.So as we can see, underestimating the quantity and quality of your protein intake, while depriving yourself of energy-providing, protein-synthesis-triggering carbohydrates, is a worst-case scenario for muscle growth after exercise. What to do about this state of affairs? Supplement with a wide-spectrum protein-and-carbs post-workout infusion.After Mass: Potent Post-Workout Anabolic FuelThe good news is, you don't have to break the bank to derive maximum muscle-building power from every bout of high-intensity resistance training you complete. After Mass post-workout formula from ProSource checks all the boxes of your anabolic nutritional requirements.After Mass was and is one of the pioneering supplement products in the field of hydrolysate proteins. These proteins, formulated via a process of extensive hydrolysis (or pre-digestion) that yields extremely low di- and tri-peptide aminos, are absorbed directly into the bloodstream, resulting in more efficient utilization for muscle synthesis. The ingestion of premium hydrolyzed whey protein immediately after exercise potentiates the highest levels of blood amino acids, which are associated with augmented nitrogen utilization, protein synthesis and a greatly elevated anabolic state. After Mass was the first post-workout formula to incorporate this advanced hydrolyzed whey technology and make it not just palatable, but genuinely delicious. In addition to its hydrolyzed whey content, After Mass's tri-phasic protein complex also features ultra-quick absorbing whey protein concentrate and casein hydrolysate. These proteins are present in the exact same ratios found in mother's milk and provide both fast-release protein for immediate synthesis, plus premium-grade, slower releasing proteins to keep a steady stream of aminos flowing into your system for extended benefits.You want invaluable carbohydrate content to up-regulate insulin release and support protein synthesis? After Mass has you covered here too, in the form of 48 grams of precision-targeted, high-glycemic carbs. Finally, After Mass provides numerous, full value vitamins and minerals including vitamin A, vitamin C, vitamin B-12, thiamin, pantothenic acid, along with calcium, phosphorus and others, plus medium chain triglycerides as an energy source.Real Physique Results at an Affordable PriceAll of the advanced growth factors in After Mass have established this mass-building powerhouse as a staple in the supplement regimens of serious athletes for years. Another aspect of After Mass that has made it an enduring favorite is its price. In an era in which prices in the post-workout category have been soaring, ProSource has continued to utilize its direct-to-consumer retailing model and supply chain expertise to keep the price of After Mass affordable to its countless fans. After Mass continues to be one the most powerful, most comprehensive, and most affordable post-workout mass-building options available!Use as directed with a sensible nutrition and exercise program. Read and follow all product label instructions and warnings thoroughly before use. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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11 Core Exercises for People Who Hate Crunches, Sit-Ups and Planks
Is there anything more depressing than heading into the gym on core workout day? You've got forty-five minutes to an hour of crunches, sit-ups and planks in several variations to look forward to, and you won't even get to look good doing it. (Trust us, nobody looks good in that ridiculous vertical crunch machine, hunched over, red-faced, with your hands grasping those handles over your head.)And here's the thing. All those bicycle crunches, hanging sit-ups, and time spent in the side lateral machine aren't even all that good for you. (Planks might have some utility, but further down, we'll have an alternative for that too.)Researchers have determined that it would take about 250,000 crunches to burn one pound of body fat. Crunches also tend to activate limited muscle groups (abs, obliques) while elevating neck and lower back compression and increasing the risk of injury. Those lateral twist machines are also an injury waiting to happen. Sit-ups have lost so much credibility that trainers don't even mention them anymore. Some people hate core day so much, they refuse to even do one. (ProSource's own fitness guru, Darrin Hills comes to mind.)So. What to do? Well, the good news is, if you're pursuing a well-rounded regimen of weekly weight training that incorporates free weights and compound movements, you're already doing core work. Likewise, any kind of bodyweight bearing exercise or training that requires and improves balance and coordination. Think of it as a stealth core workout hidden within your normal regimen.Can you get six-pack abs without ever doing a plank again? Maybe that's a stretch, but you can work your abs in plenty of alternative ways. And defined abs actually have more to do with losing excess fat and water-weight anyway. For our purposes here, we're talking about building core strength and flexibility. Let's talk about core exercise alternatives and how you can make them work for you.SquatsYeah, yeah, we know. We're offering to take away the drudgery of Core Day, and offering you Leg Day. But squats are the gift that keeps giving: a fantastic compound exercise that primarily targets your lower body, including your quadriceps, hamstrings, and glutes. If you're doing them correctly, you're powerfully engaging your core muscles, especially your lower back and abdominal muscles. To maximize the engagement of your core, focus on maintaining a tight and upright posture throughout the movement.DeadliftsHere again, you were doing core work all along. Deadlifts are another excellent compound exercise that primarily works your posterior chain, including your hamstrings, glutes, and lower back. When performing deadlifts correctly, you automatically engage your core muscles to stabilize your spine and maintain proper form. Keep a neutral spine throughout the movement to protect your lower back. Oh, and enjoy that clang and crash of weights hitting the floor, something you'll never enjoy doing crunches. LungesHere's a great core alternative that also eliminates the need for two of our least favorite machines: the leg curl machine and the leg extension machine. Lunges are great for targeting your lower body, specifically your quadriceps, hamstrings, and glutes. To engage your core during lunges, focus on maintaining your balance and stability by keeping your abdominal muscles tight and your torso upright. You can perform walking lunges or stationary lunges, depending on your preference and space availability.Push-UpsThe Big Daddy of bodyweight-bearing exercises. While push-ups are a classic exercise for targeting chest, shoulders, and triceps, they also nurture your core. Think of them as planks before your grandpa knew what a plank was. While performing push-ups, your core muscles work to stabilize your body, especially your lower back and abdominals. To engage your core effectively, focus on maintaining a straight line from your head to your heels, avoiding sagging or raising your hips. Need more of a challenge? Ramp up balance difficulty by alternating one-arm push-ups. Or try vertical pushups in a doorway.Renegade RowsOr take the push-up to an entirely new level with the renegade row. Renegade rows are a compound exercise that combines elements of both push-ups and rowing. This exercise targets your chest, back, shoulders, and arms while also engaging your core muscles for stability. Start in a push-up position with a dumbbell in each hand, then alternate rowing one dumbbell at a time, keeping your hips and shoulders squared and stable. Balance and bodyweight bearing equals a sturdy core.Kettlebell SwingsIt pains us every time we walk into a gym and see a full rack of kettlebells neglected in a far-off corner. Kettlebells are the world's most versatile free weights. You can use them to target specific muscle groups and you can also execute total-body movements that emphasize balance, stability and your core. Kettlebell swings, specifically, are a powerful exercise that targets your posterior chain, including your glutes, hamstrings, and lower back. The explosive hip thrust motion in kettlebell swings engages your core muscles to stabilize your spine and maintain control throughout the movement. The better you get at it, the heavier the bell you use. Standing Bicep CurlsWe kid you not. The ultimate gym flex is also good for your core, if you're doing them right. The key is to emphasize proper form over using too-ambitious of a weight. If you're swinging your back even an inch or so, or using momentum to complete the movement, you're cheating yourself. Get a lighter weight and start over. Keep your back straight; execute both the concentric (curl) movement and the eccentric (extension) movement slow and steady. Dumbbells or curl bar -- take your pick and build both arm and core strength.Step-UpsTime to think outside the box by getting out the box. Step-ups are a simple yet effective exercise that primarily targets your quadriceps, hamstrings, and glutes. By incorporating a step or box, you can increase the range of motion and engage your core muscles for stability. Step onto the elevated surface with one foot at a time, then step back down. Focus on maintaining proper posture and engaging your core throughout the exercise. Mountain ClimbersThe key here is to not let your body form a tent. If your butt is in the air, you're transitioning your bodyweight stability efforts away from your core and toward your knees and wrists. Not good. Done correctly, mountain climbers are a dynamic exercise that targets multiple muscle groups, including your core, shoulders, and legs. Start in a push-up position and bring one knee toward your chest, then alternate quickly as if you're running in place. Engage your core by keeping your hips stable and maintaining a neutral spine throughout the movement.Medicine Ball ExercisesLike kettlebells, another piece of old-school gym equipment that is sadly under-used. The medicine ball, typically eight to fifteen pounds, is an incredibly versatile thing. Incorporate it into some of the movements cited above, like mountain climbers or lunges. Do squat jumps by simply holding one in your hands before you, doing a deep knee bend and springing up out of it. Do Russian twists or reclining side-to-side passes. Do pistol squats in which you balance on one leg, dip while flexing your free leg out with the medicine ball held out before you. Or do one of our favorites -- the kneeling medicine ball slam. Get into a lunge position, hold the medicine ball over your head, then SLAM it to the ground on the side of your high leg. Now switch. Enormously satisfying!Yoga TrainingIf you think yoga is plank exercises with a side order of mysticism, you don't know yoga. Yoga poses are ideal for enhancing balance, flexibility and stability, which are key to strengthening your core. Each movement (or asana) requires the activation and engagement of a range of muscles in the body, including the muscles which make up the core – the abdominals, lower back, hips, and glutes. Holding and transitioning between different asanas will help you enhance core strength while also building a stronger mind-body connection. The argument for yoga is simple: Why endure core training in lonely misery when you can exercise your core in a context of positive mindfulness in the company of others? Get out your yoga mat and join in!The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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Research Update: Whey Protein Supplementation Linked to Enhanced Muscle Mass and Function in 4-Week Clinical Study
An overwhelming amount of scientific research evidence suggests that increasing dietary whey protein intake, when combined with a regimen of regular resistance exercise, will facilitate positive physiological outcomes including enhanced muscle mass and strength. The additional protein in the form of high biological value (BV) whey protein improves body composition and function even when traditional whole food sources of protein (beef, eggs, chicken, etc) are already present in the diet.Yeah, yeah, we know: Spoiler alert. But you may be surprised at just how effectively whey protein intake can increase mass and performance, and how quickly you can expect to see results. One recent study, conducted in South Korea and published in the scientific journal Nutrients in February of 2023, explored the relationship between whey protein supplementation and augmentation of muscle mass and function. It also had some pretty interesting test controls in place. Its time frame? Just four weeks.A Whey Protein Study With Unique ControlsIn the randomized, double-blind, placebo-controlled study (Chae-Been Kim 1), researchers were seeking to investigate the effect of whey protein supplementation under dietary control on improvements in muscle mass and function following resistance exercise training. Thirty-two healthy men in their 20s and 30s were randomly assigned to either a whey protein supplementation group taking whey protein isolate or a placebo group. (The whey protein supplement and placebo were formulated in chocolate-flavored powder form, with one pack of whey protein powder supplement containing 20 g of whey protein isolate, 8 g of carbohydrate, and 6.4 g of dietary fiber, while one pack of placebo contained 25 g of carbohydrate instead of protein.)Both groups underwent resistance exercise training for 4 weeks. All participants performed resistance exercise at 60%–70% of 1-repetition maximum (RM) for 60 minutes per day, 6 days per week. For dietary control, each participant was given 3 meals per day corresponding to the estimated daily energy intake calculated by the individual amount of exercise and resting metabolic rate for the entire period of the study. Body composition and isokinetic muscular function were measured before and after the intervention.The structure of this study is important because few studies have investigated the effects of whey protein supplementation under dietary control. In typical studies, the subjects' diet is determined via a diet log or questionnaire, without strict supervision, and the longer the study period, the more inaccurate the study participants' records can become. Here, that variable has been removed by controlling the participants' diet. All participants were provided 3 pre-packed meals per day, each containing a ratio of 10% protein, 30% fat, and 60% carbohydrates based on the individual’s calculated daily caloric intake. Compelling Results in Just 4 WeeksOnce the intervention period was concluded, the subjects' body composition was measured via bioelectrical impedance analyzer and muscular strength and endurance were measured using an isokinetic dynamometer. The results they found should be of great interest to anyone seeking to enhance physique and performance. "After four weeks of resistance exercise, the change in muscle mass was significantly different between the two groups," the researchers stated. "The whey protein group showed significantly increased muscle mass, whereas the placebo control group did not. Although the increase in muscle mass was relatively small, considering that body weight was also significantly decreased, this increase in muscle mass could be meaningful. These results suggest that whey protein supplementation has an additional effect on resistance exercise-induced increases in muscle mass."The researchers also reached similarly encouraging conclusions about whey protein's effect on muscular function. "After 4 weeks of resistance exercise ... the whey protein group showed significantly increased strength of both the dominant and non-dominant knees and shoulders, whereas the placebo control group did not," they stated. "Similar to the results for muscular strength, there were also significant differences between the two groups in selective muscular endurance of the knee and shoulder. The whey protein group showed significantly increased endurance of the dominant knee and shoulder, whereas the endurance of the placebo control group did not change."The researchers concluded, "The results of this study indicate that whey protein supplementation promotes muscle mass increase and selective increases in muscular strength and endurance from resistance exercise. This suggests that whey protein supplementation is practically effective independently of the normal diet."These developments come as welcome validation to those in the sports nutrition community who have long championed superior-quality whey protein formulations as valuable complements to a healthy and balanced dietary regimen. More (and better) protein is your pathway to enhanced physique and performance. Advanced Protein Science for Enhanced ResultsHere is where we emphasize the importance of "better protein." The protein marketplace has been in a state of upheaval for at least ten years now, as raw material demand has escalated dramatically and manufacturing capacity has remained static or even declined. Post-COVID supply chain issues have only made the situation worse.Not surprisingly, many less-than-scrupulous manufacturers have taken to cutting corners on everything from ingredient quality to the actual amount of real protein found in each container. Cheap whey concentrates, inert fillers, and deceptive protein-spiking methods are once again in the ascendant. Some of these lesser proteins, nutritionally speaking, are little better than the placebo controls in the study cited above when it comes to building new muscle mass or enhancing training.In trying times like this, a savvy consumer is well advised to stick with manufacturers who have a long history of setting very high standards for ingredient quality and manufacturing protocols -- and sticking to them.ProSource's own NytroWhey Ultra Elite has been helping serious athletes achieve their training and physique goals for almost two decades now. Our flagship protein formula is famous for its unsurpassed matrix of protein technologies designed to exponentially increase protein synthesis, support recovery, and drive significant growth.The ultra-premium-grade, cold-processed CFM whey protein isolate in NytroWhey Ultra Elite is loaded with critical growth catalysts primed for rapid-action muscle support. For even faster uptake, advanced whey protein hydrolysates yield extremely low-molecular-weight peptides for super-swift absorption into muscle tissue. NytroWhey Ultra Elite also contains a state-of-the-art leucine peptide technology designed to transport leucine to muscle tissue more efficiently, increasing muscle power and work output.Because ProSource is committed to improving even its best products on an ongoing basis, NytroWhey Ultra Elite has been subtly modified to make it even more ideal for fitness-conscious people intent on eating clean and eating well. Several adjustments to NytroWhey Ultra Elite's nutritional profile have made it simpler, more natural, more digestible and more bioavailable. The last traces of gluten and soy have been removed, fiber content has been reduced and healthy fats sourced from sunflower oil have been added. NytroWhey Ultra Elite has been the industry leader in purity, potency and power since the day it first appeared; now its superiority is beyond question.As the latest scientific research continues to highlight the importance of whey protein supplementation for hard-training athletes, ProSource's NytroWhey Ultra Elite continues to be their #1 option for real physique and performance results.Scientific Reference1 Chae-Been Kim, Jong-Hoon Park, Hyoung-Su Park, Hye-Jin Kim and Jung-Jun Park. Effects of Whey Protein Supplement on 4-Week Resistance Exercise-Induced Improvements in Muscle Mass and Isokinetic Muscular Function under Dietary Control. Nutrients 2023, 15(4), 1003. Published: 16 February 2023.Use products as directed with a sensible nutrition and exercise program. Read and follow all product label instructions and warnings thoroughly before use. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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Are Low Testosterone Levels Making You Fat?
Americans are getting heavier. It's a national epidemic. We all know that. Today, about 65% of adults in the United States are overweight or obese.When asked to consider the causes for this state of affairs, medical professionals trot out all the usual suspects: Americans don't get enough exercise; they eat too much junk food; they don't make healthy choices.And while that may be true for many people, it may not be true for you. In fact, it may be a little frustrating to hear. There are plenty of men out there who are hitting the gym regularly, eating a varied and healthy diet, and they're still carrying extra belly weight and are firmly entrenched in the "overweight" column of the BMI scale.If you're one of these frustrated men, you should know that there are other mitigating factors that can contribute to retaining stubborn excess body fat. Too much stress, lack of proper rest, nutrient deficiencies, even over-training or too much steady-state cardio exercise. Another factor could be low testosterone levels.Before you say that you're too young, too vital, too good-looking to have that problem, you should know that low testosterone levels are more common than you may think, even among younger men.In a recent study presented at the 2020 American Urological Association Virtual Experience (1 Patel), researchers used data from the National Health and Nutrition Examination Surveys (NHANES) from 1999 to 2016 to analyze serum testosterone level changes over time in 4,045 young adult males (defined as age 15-39).After controlling for variables -- including year of study, age, race, BMI, comorbidity status, alcohol and smoking use, and level of physical activity -- total testosterone was found to be lower among younger male subjects in the later (2011-2016) versus earlier (1999-2000) cycles. In fact, mean total testosterone decreased from 1999-2000 (605.39 ng/dL), 2003-2004 (567.44 ng/dL), 2011-2012 (424.96 ng/dL), 2013-2014 (431.76 ng/dL), and 2015-2016 (451.22 ng/dL).It should be noted that measurements of 300 ng/dL or lower mark the threshold at which physicians may offer a diagnosis of clinically low testosterone levels and may suggest treatment (of which testosterone replacement therapy is one). Still, however, the results of this study show a substantial decrease in testosterone levels in ostensibly young men.The researchers then went further, digging deeper into the data, and noted that elevated BMI was associated with reduced total testosterone levels in test subjects, with the mean BMI increasing from 25.83 in 1999-2000, to 27.96 in 2015-2016. They concluded that even men with a normal BMI (18.5-24.9) had declining total testosterone levels during the same time frames.These are sobering conclusions. But what of this relationship between low testosterone levels and elevated BMI? Do low testosterone levels cause increased excess body fat retention? Or does excess body fat undermine testosterone levels?The truth is, it works both ways. The two factors can, in fact, form a vicious cycle in which each symptom exacerbates the other. Testosterone plays a crucial role in maintaining muscle mass, which burns body fat as fuel. Testosterone also plays a role in supporting efficient metabolism and thus, better body composition. So lower testosterone levels correlate to increased body fat.On the other hand, having excess weight, especially in the form of belly fat, can boost the activity of an enzyme that converts testosterone into estrogen, which in high levels, is linked to obesity in men.What to Do If You Think You Have Low T LevelsFirst of all, let us state emphatically that no physician anywhere is going to prescribe Testosterone Replacement Therapy (TRT) as a weight loss treatment. Nor should they. While generally safe, TRT products carry a packaging warning stating that they may increase the risk of cardiovascular disease, including strokes and heart attacks. These treatments are also, by their very nature, temporary. The effect lasts only as long as the therapy continues.Having said that, you should by all means schedule an appointment with your doctor to have your testosterone levels checked. Two measurements (usually taken in the morning when T levels are peaking) below 300 ng/dL may result in a diagnosis of chronically low testosterone levels. In which case, TRT may be for you. That's up to you and your doctor to decide.Natural Ways to Support Male Testosterone ProductionBut what if your testosterone levels are low, but not low enough to merit pharmaceutical intervention? Here you are, probably suffering from one or more of the typical symptoms of low T levels -- low energy, slow metabolism, reduced sex drive, reduced response to resistance exercise. And you've still got this nagging and persistent roll of belly fat. What then?In that case you should know that you have safe, all-natural approaches to supporting and maintaining testosterone levels at your disposal. Many of them are simple, common-sense measures that can make a significant change in your T levels and in your overall health and well-being.Simply training correctly can have a positive effect on T levels. High-volume workouts that emphasize heavy compound moves (squats, deadlifts, bench presses) can facilitate testosterone production increase. Beware over-training that places your body under more stress than it can handle. This will send levels of cortisol soaring, which in turn will depress your testosterone production. And keep the steady-state cardio to a minimum. A well-planned training program that prioritizes volume, brevity, adequate work-to-rest periods and recovery time will help elevate and maintain testosterone levels.Dietary fats have also been linked to healthy levels of testosterone in males. A study published in the Journal of Clinical Endocrinology and Metabolism reported that a diet with fat content exceeding 100 g per day resulted in increased free testosterone in healthy male subjects. When subjects were put on a low fat diet (<20 g of fat per day), the authors reported that blood cholesterol levels (which are used to produce testosterone) decreased (2 Reed).You may also want to consider a Vitamin D supplement, particularly in the winter months when exposure to sunlight (the body's principle means of producing Vitamin D) is in short supply. In a 2010 study published in the journal Hormone and Metabolic Research, healthy male subjects given 3332 iu of Vitamin D3 for a year ended up having 25.2% higher T-levels when compared to placebo (3 Pilz).You also need to address some of the lifestyle factors that may be undermining your T levels. We know you're not spending your days eating bags of potato chips in front of the TV. But are you getting enough rest? Are you avoiding unnecessary stress? You should be shooting for eight or nine hours of quality sleep per night, establishing consistent turn-in and wake-up times, and avoiding stimulants starting several hours before bedtime. Daily chronic stress tends to elevate cortisol, which negatively impacts free testosterone levels and health. Learn to effectively manage your time and look to other stress-reducing options like meditation or hiking. Consider a Natural Testosterone-Boosting SupplementIf you've ever seen products in this category before and been a little skeptical, we can't blame you. Wherever there's a discipline of scientific research and development that offers dramatic benefits to an especially large demographic (in this case men looking to maintain their youthful vitality and well-being) there will be less-than-scrupulous marketers looking to take advantage.You should know, however, that the latest breakthroughs in this area of supplement science have been genuinely exciting. In particular, there has been an amazing amount of scientific progress in recent years regarding the efficacy of protodioscin-rich botanical extracts derived from the herb Tribulus terrestris. Indeed, new evidence suggests that these extracts, when subjected to new and advanced methods of processing, can have positive effects on testosterone production in males.In one of several recent studies, published in the journal Andrologia in 2016, 65 men (aged 18-65) with no hormonal issues took an herbal extract containing 112 mg of protodioscin daily for 12 weeks. It was concluded that taking the protodioscin-rich extract led to an increase in blood testosterone levels, which coincided with decreased body fat percentage, and increases in lean mass (4 Salgado).The Product Research Team here at ProSource has long been among the industry leaders in this highly specialized area of research and product development. This groundbreaking scientific research effort, conducted over decades, forms the foundation of AndroTest, the first true clinical-grade natural testosterone support supplement for men.The key active ingredient in AndroTest is derived via a rigorous and highly complex multiple-extraction process under the most stringent protocols utilizing state-of-the-art laboratory procedures. This meticulous process, which entails up to twenty different extractions, results in a Tribulus extract standardized to contain an unprecedented 40% to 48% protodioscin, which is up to 40 times more potent than existing Tribulus-based products.What about results, you say? Well, in a 4-week, randomized, placebo-controlled, double-blind, product-specific study, subjects using AndroTest experienced statistically significant increases in total testosterone levels, averaging 59.88% over baseline, with some subjects showing total increases as high as 275% over baseline. Subjects also experienced major increases in free testosterone, averaging 59.75% over baseline, with some subjects reaching up to 218% over baseline. Results of this kind are truly unprecedented for products of this kind. Of course, AndroTest is just one of several natural methods of supporting T levels. The key is recognizing how crucial the all-important male hormone testosterone is to so many markers of health and well-being (including losing excess body fat) and prioritizing the lifestyle strategies that will peak them peaking as the years go by.Scientific References1. Patel P, Fantus R, Lokeshwar S, et al. Trends in Serum Testosterone Levels Among Adolescent and Young Adults Men in the United States. Presented at: 2020 AUA Virtual Experience; May 15, 2020. Abstract MP78-01.2 Reed MJ, Cheng RW, Simmonds M, Richmond W, James VH. Dietary lipids: an additional regulator of plasma levels of sex hormone binding globulin. J Clin Endocrinol Metab. 1987 May;64(5):1083-5. 3 S Pilz, S Frisch, H Koertke, J Kuhn, J Dreier, B Obermayer-Pietsch, E Wehr, A Zittermann. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5.4 Salgado RM, Marques-Silva MH, Gonçalves E, Mathias AC, Aguiar JG, Wolff P. Effect of oral administration of Tribulus terrestris extract on semen quality and body fat index of infertile men. Andrologia. 2016 Jul 12. Use AndroTest as directed. Read all product label instructions and warnings thoroughly before use. A 4-week study of healthy males showed a 59.75% average increase in free testosterone compared to baseline and 59.88% average increase in total testosterone compared to baseline. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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Research Science Update -- L-Carnitine L-Tartrate Supplementation Improves Recovery and Endurance in Men and Women
If you think of a muscle cell as a furnace generating energy to facilitate work output, then L-carnitine is the tireless worker shoveling coal into that furnace to start the whole process. Without L-carnitine, long-chain fatty acids would never reach the mitochondria of muscle cells, they would never be oxidized to generate energy, and the ATP cycle (the engine of all work output) would ground to a halt. This would (and does) result in muscle fatigue and eventual failure.L-carnitine offers other profound benefits as well. It has been associated with more efficient muscle recovery after exercise by virtue of its role in enhancing blood flow and oxygen supply to muscle tissue via improved endothelial function, thereby reducing hypoxia-induced muscle soreness and breakdown. Research also suggests that L-carnitine may help facilitate increased uptake of testosterone by promoting the expression of androgen (testosterone) receptors in skeletal muscle tissue (1 Kraemer).You would think, given L-carnitine's key primary role in muscle function and the fact that your body exhausts its stores of L-carnitine fairly quickly during high-intensity exercise, that L-carnitine would be a common supplement staple much like creatine monohydrate. L-carnitine, however, tends to fly under the radar. One reason for this is that supplemented pure L-carnitine by itself is assimilated very slowly and inefficiently by the body. This barrier to L-carnitine supplementation, however, was overcome several years ago, when extensive research and development resulted in the formulation of L-carnitine L-tartrate. A salt of tartaric acid, L-tartrate facilitates and greatly shortens the interval of uptake of L-carnitine into muscle tissue, while also acting as an antioxidant in the body. The blend of L-carnitine and L-tartrate produces a highly stable and bioavailable form of L-carnitine.Researchers in the Product Research Team at ProSource were at the forefront of this area of investigation. Their work led to the formulation of a legendary L-Carnitine L-Tartrate (LCLT) supplement introduced under the Cytodyne Technologies brand called Cytodyne AAC. Cytodyne AAC was the secret ingredient in many an athlete's supplementation regimen, and a refined evolution of that technology continues to help serious athletes turn higher volumes of training into greater muscle mass to this day, as we shall see.In the meantime, studies of the benefits of LCLT supplementation are always ongoing. One such study, published recently in the journal Nutrients, offers very encouraging news for both men and women seeking to enhance physique and performance.Clinical Study Links LCLT Supplementation to Increased Endurance and Faster RecoveryIn this study, a randomized double-blind, placebo-controlled trial, eighty participants, men and women 21- to 65-years-old, were split into two groups of forty participants each, a placebo group and a L-Carnitine L-Tartrate group. Participants underwent pre-study baseline testing which included serum analysis of muscle damage and oxidative stress markers, maximal isometric strength, maximal muscle power and body composition analysis. Subjects then engaged in a moderate 5-week exercise training program twice per week with the final training session on the fifth week of supplementation consisting of a supervised lower-body exercise challenge specifically constructed to induce muscle damage. Subjects continued to supplement for two days after completing the exercise challenge and then underwent baseline testing again.Researchers found that, compared to placebo, L-carnitine L-tartrate supplementation was able to improve perceived recovery and soreness and lowered serum creatine kinase (a marker of muscle degeneration). In addition, L-carnitine L-tartrate supplementation was able to blunt declines in strength and power compared to placebo following an exercise challenge. Two sub-analyses indicated that these results were independent of gender and age.The researchers concluded that "these findings agree with previous observations among healthy adult subjects and demonstrate that L-carnitine L-tartrate supplementation beyond 35 days is beneficial for improving recovery and reducing fatigue following exercise across gender and age." Of course none of this comes as a surprise to members of the ProSource Product Research Team. It is nice though to see ongoing research continue to validate the foundations upon which first Cytodyne AAC and then our current LCLT-based growth complex, Aminodrol, evolved. Aminodrol: A Powerful Nutritional Tool For Recovery and GrowthProSource's Aminodrol contains a specialized form of L-carnitine L-tartrate extremely efficient in replenishing the body's stores of L-carnitine and thereby enhancing the production of energy in the form of ATP. ATP (adenosine tri-phosphate) is literally the currency of all cellular activity, facilitating DNA and RNA synthesis and triggering muscular contraction during explosive, high-intensity physical activity.L-carnitine L-tartrate, as we noted earlier, may also help facilitate increased uptake of testosterone by promoting the expression of testosterone receptors in skeletal muscle tissue, which would also support subsequent muscle mass increase.A comprehensive growth-support complex, Aminodrol has much more to offer highly trained individuals. Beta alanine supports muscle endurance during high-intensity exercise by increasing muscle carnosine levels, which in turn buffer skeletal muscle pH (acidity) during fatiguing exercise. The BCAAs leucine, isoleucine and valine (much like LCLT) are key factors for muscle recovery after exercise. Leucine in particular is a primary activator of the mTOR anabolic pathway that governs protein synthesis and consequent muscle repair and growth. Additional muscle-building support in Aminodrol comes in the form of L-glutamine, which supports protein synthesis and nitrogen retention, as well as taurine, which helps to optimize cellular hydration and maximize muscle function. Finally, Aminodrol contains phosphatidylserine and inositol. Phosphatidylserine is a specialized fat that resides in nervous tissue and, when taken regularly, may reduce blood cortisol levels which spike after intense training. Inositol may have indirect effects on cortisol levels by improving mood and brain neurochemical balance.A Legendary Growth Support TechnologyAminodrol has been helping serious athletes attain new benchmarks of muscle growth for years now. And, as contemporary science continues to validate its key mechanisms, it will continue to help well-trained individuals achieve real physique and performance improvements for years to come. Scientific References1 Kraemer WJ, Spiering BA, Volek JS, Ratamess NA, Sharman MJ, Rubin MR, French DN, Silvestre R, Hatfield DL, Van Heest JL, Vingren JL, Judelson DA, Deschenes MR, Maresh CM. Androgenic responses to resistance exercise: effects of feeding and L-carnitine. Med Sci Sports Exerc. 2006 Jul;38(7):1288-96. 2 Matthew Stefan, Matthew Sharp, Raad Gheith, Ryan Lowery, Charlie Ottinger, Jacob Wilson, Shane Durkee, and Aouatef Bellamine. L-Carnitine Tartrate Supplementation for 5 Weeks Improves Exercise Recovery in Men and Women: A Randomized, Double-Blind, Placebo-Controlled Trial. Nutrients. 2021 Oct; 13(10): 3432. Use as directed with a sensible nutrition and exercise program. Read and follow all product label instructions and warnings thoroughly before use. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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Time to Grow! Your Supplement Guide to a Successful Bulking Phase
Ah, the winter winds, the spring thaw. For the aspiring bodybuilder, they can mean only one thing. It's the season to get BIG.Chances are, if you’re even considering entering into a bulking phase, you’ve already got your training regimen pretty much dialed in. Your work output is increasing gradually but steadily; your splits are fine-tuned; your intensity is on point. If you're doing any extravagant cardio, you're already cutting back on that now.The real challenge is going to present itself in eating more. A lot more. And making every calorie count so as to ensure that a significant proportion of your added mass is muscle, not fat. Calculate Your Real Caloric Needs and Fine-Tune Your MacrosHow much more will you be eating? Well, to start with, about 10% to 20% more. To find out your total daily caloric needs, seek out one of the many Total Daily Energy Expenditure (TDEE) calculators online and enter in your information. The TDEE calculator will output an optimum daily number of calories you should be consuming to stay about where you are right now, physique-wise. Eat less, you'll lose weight. Eat more, you'll gain weight.Let's say your TDEE calculator spits out a number like 3,000 calories per day to maintain the status quo. That means that you're going to have to add from 300 to 600 calories per day to start growing. Seems easy, right? Well, no. Because they can't just be any calories. They have to conform to your macronutrient ratios, and they have to be high-quality calories. A good benchmark for macros is 45% carbs / 35% protein / 20% healthy fats. Generally speaking each gram of carbs corresponds to about 4 calories, protein also 4, and more calorie-dense fats provide 9 calories.So, doing a little math, we find that 45% of 3,300 calories is 1,485 calories or 371 grams of carbs. Thirty-five percent of 3,300 is 1,155 calories or 288 grams of protein. And finally 20% of 3,300 is 660 calories or 73 grams of healthy fats.How hard could that be? Well, a typical 5-oz chicken breast provides about 30 grams of protein and two grams of fat. Five ounces of broccoli provide 10 grams of carbs. So as you can see, you've got some eating to do. And keep in mind, that 3,300 calorie figure is your starting point. You're going to be stepping on the scale 3 to 4 times a week and watching for weight gain. Quality weight gain. If it's not there, you're going to have to step up your caloric intake again.This is where so many people looking to add muscle mass fail. They simply underestimate the sheer number of calories they need to consume daily to grow.You've got to pre-prepare meals and have them always ready to go. You've go to eat six or seven meals spaced out through the day to consistently maintain a caloric surplus. You've got to track your macros, being smart about protein, carbs, and fats.This is where a high-quality dietary supplement or two (or three) can come to your rescue. Let's take a look at a few. Supercharge Your Growth With a Superior-Quality Mass BuilderHere at ProSource, we talk all the time about how important protein -- whether from whole food sources or from the highest-quality whey protein supplement formulas -- is for support of a highly active lifestyle, peak physique and overall wellness. Our own flagship protein NytroWhey Ultra Elite is at the absolute scientific vanguard here in terms of ingredient quality and processing. We're justly proud of it.We realize sometimes though, that some of our readers aren't quite clear about the difference between a protein formula and a mass builder. Yes, a whey protein formula is essential to building and maintaining lean muscle mass. But a mass builder is something different. Think of a protein formula -- the best ones, anyway -- as a highly specific, precision-targeted infusion of nutrition. A snack, if you will, that muscles thrive on. A mass builder, on the other hand, is a banquet. It's a wider spectrum of nutrients with a special purpose and best used at a very specific time.After a strenuous workout, your muscles have been ravaged and are crying out for fuel, your glycogen stores have been depleted, and protein synthesis is declining precipitously. MyoZene from BioQuest addresses each of these dire situations with the help of a number of highly advanced technologies.MyoZene's protein component is perfectly suited to your increased bulking-phase requirements. It is comprised of a blend of highly specialized hydrolyzed whey rich in essential di- and tri-peptides for ultra-rapid absorption into the muscle, and also fortified with an advanced leucine peptide technology to enhance muscle protein synthesis.Just as importantly for those looking to add significant lean muscle bulk, MyoZene contains an advanced carbohydrate matrix designed to raise blood glucose levels, potentiating insulin release, which in turn plays a key role in skeletal muscle protein synthesis by activating ribosomal activity and growth initiation factors within skeletal muscle.Finally, to ensure that MyoZene is your one-stop shop for post-workout muscle growth, MyoZene contains creatine monohydrate for cell volumization and strength support, taurine and glutamine for recovery support, and L-carnitine L-tartrate for additional hormonal support. How well do all these components work together? Spectacularly well, according to the results of a landmark brand-specific clinical study presented at the prestigious American College of Sports Medicine Annual Conference (1 Lou, Feldman, et al). This independently conducted research study found that after 28 days of MyoZene supplementation in conjunction with a bodybuilding training regimen, subjects experienced a 24% increase in muscular endurance mid-way through the study and a 32% increase after one month of training. Crucially for people engaged in serious bulking up, subjects also experienced a notable reduction in body fat as well. MyoZene clearly is a powerful tool in your bulking-phase toolbox. Feed the Beast with a Potent and Calorie-Dense Mass-Gain Muscle-Support FormulaAs we said above, when it comes to bulking up, calories are the name of the game. But not just any calories. Typical "hard-gainer" or "mass gainer" formulas on the market are notorious for being dumping grounds for manufacturers' least nutritionally useful ingredients -- poorly processed ion-exchange whey, absolutely inert protein fractions, and lots and lots of simple sugars.After-Mass from ProSource contains an ample amount of calories alright -- 310 per serving. But those calories derive from a nutritional profile engineered to fuel growing muscle tissue over both the short and long term. The 25 grams per serving of cutting-edge tri-phasic protein complex in After-Mass is composed of hydrolyzed whey to support protein synthesis in the immediate aftermath of your workout, while whey protein concentrate and hydrolyzed casein provide an extended flow of aminos to keep your muscles in a growth-favorable state.After Mass also contains 48 grams of precision-targeted, high-glycemic carbs that will restore glycogen reserves depleted during exercise, raise blood glucose levels and potentiate insulin release for improved nutrient delivery to muscles, and support the secretion of insulin-like growth factors. Additional glutamine, leucine, taurine and other key aminos enhance recovery and growth as well. That's a lot of nutrition in one affordably priced mass-gain supplement! Facilitate Digestion and Nutrient Utilization with a Super-Complete Daily MultiIt's all very well to task your body with assimilating lots of extra caloric content, but you have to give your body the tools it needs to absorb and utilize all that extra nutrition. At any given moment, your bodily systems are executing countless tiny mitochondrial transactions aimed at shoring up metabolism, organ health, muscle growth and overall wellness. These physiological actions are dependent on dozens of trace minerals, enzymes, antioxidants and vitamins that are not always abundant in your diet, if they're present at all. If you're looking to radically transform your physique, now is not the time to reach for a generic grocery-shelf daily multi. ProSource's Super MegaMax is designed specifically with the athlete and highly active person in mind. It contains a complete spectrum of essential nutrients formulated from the highest-quality sources and provided in dosages specifically intended to support and fuel your unique dietary requirements. In addition to a full complement of vitamins and minerals, Super MegaMax provides vital nutrients for optimized cardiovascular health, key co-factors for hormonal support, powerful botanicals for optimized free radical protection, and highly bioactive forms of immune-supporting vitamins C and D. To support the kinds of high-intensity exercise you engage in, Super MegaMax also contains joint health support compounds MSM, calcium and boron, plus NAC, CoQ10 and alpha lipoic acid for cellular energy production, as well as trace minerals for hydration and muscle endurance support. Bulking up can be stressful! Ease the burden with a wide-spectrum, super-comprehensive daily multi like Super MegaMax.Support Strength and Muscle Volumization with the World's Best Creatine Finally, no physique enhancement program would be complete without the proven strength-building power of pure creatine monohydrate. ProSource Creatine Monohydrate is 100% Creapure® sourced from Alzchem of Germany, the world leader in superior creatine manufacturing. Creapure's ultra-pure, micro-crystallized creatine monohydrate provides the muscle volume and strength-increase results that will convert ramped-up caloric intake into dramatic new mass. For creatine monohydrate, athletes everywhere know they can trust ProSource for the world's purest, most potent form.Keep the Big Picture in MindNow that you've got your calorie intake ramped up and elevated in overall quality, you really need to put all that fuel to work. As we've said, your training regimen should already be fine-tuned, high-volume, and driven by max intensity. Don't be afraid to change things up to shock your muscles into growth, but keep your overall work output at optimum levels.Ease off the cardio. Research backs the notion that trying to combine resistance training with significant amounts of cardio exercise creates an interference effect in which each type of exercise undercuts the body's metabolic response to the other. If you must indulge in cardio, stick to one or two sessions per week and stay away from steady-state, growth-dampening pursuits like distance running or circuit training. Try some sprints or swimming short, high-intensity lengths in the pool instead.Tinker with your caloric volume and macros. Weigh yourself 3 or 4 times a week to see how you're progressing and adjust your consumption appropriately. Unless you're starting at absolute zero in terms of muscle mass, growth should be slow but steady -- about .25% to .5% of your body weight per week. To put your expectations in perspective, only about one pound of that will be new muscle tissue. Mass gain is a long game.Finally, get adequate rest. Real growth is impossible unless you give your body and your muscles the rest they need to repair and recover. Okay now. Ready? Go grow!Scientific References1 From "An Open Label Clinical Trial Evaluating the Effects of MyoZene with Resistance Training on Changes in Body Muscle Strength." Lidia Lou, MS, Samantha Feldman MS, RD, William Chong BS, Douglas Kalman PhD, RD, FACN, Diane R. Krieger, MD. May 2008. Presented at the 2008 American College of Sports Medicine Annual Meeting in Indianapolis, IN.Use as directed with a sensible nutrition and exercise program. Read and follow all product label instructions and warnings thoroughly before use. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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