Tuesday, July 8, 2008
INCREASE ENERGY, BOOST AEROBIC ENDURANCE, ACCELERATE POST RECOVERY, INCREASE MUSCLE SIZE
ANTIOXIDANTS
Why? – Oxidative Stress – Cells in your body generate trillions of biochemical reactions daily. In the process, they also generate free radicals, unstable oxygen molecules that have lost an electron. These Volatile molecules cruise through your body, trying to stabilize themselves by stealing electrons from other molecules. When they succeed they create still more free radicals and healthy tissues are damaged in the process.
Anything that increases metabolism, whether it’s pumping iron or running on the treadmill, increases free radical production. This oxidative stress diverts energy from muscle building to muscle repairing. It also slows the rate of recovery after hard workouts. The only way to slow the process is with antioxidants—substances in foods or supplements that block the free-radical cascade.
Plan to eat, or plan to fail. The best source of antioxidants is a well-balanced diet. Especially when you’re doing serious training, eat at least five servings of fruits and vegetables daily. They contain every one of the antioxidants your body needs, in a form that’s probably more effective than what’s available from supplements.
For Extra insurance, take the following whole food that is said to be the next best thing to fruits and vegtables with breakfast, and again with the last meal of the day.
i. Juice Plus Fruits – Take in the morning
ii. Juice Plus Vegi – Take with the last meal of the day
Amino Acids
· There are three of them: L-leucine, L-isoleucine, and L-valine. They’re naturally occurring molecules that the body uses to build proteins. Most men don’t need to supplement with branched-chain amino acids because they’re readily available in the diet. However, men doing high-intensity, high – volume workouts might benefit from supplements because preliminary research suggests that they may help sustain muscular strength and stamina by enhancing protein synthesis in liver and muscle cells.
· Serious lifters often take branched-chain amino acids because they appear to help repair muscle microtears and enance recovery after hard workouts.
· The optimal dose hasn’t been determined. The standard recommendation is to take 1 to 5 grams daily.
Essential Fatty Acids
· The Omega -3 and omega-6 fatty acids—nutrients that the body can’t produce on its own, and which have an enormous range of health benefits, including heart-disease prevention, less joint pain and inflammation, and possibly improved lipolysis, the breakdown of fat that can result in less visible flab.
· Essential fatty acids reduce inflammation; they may help you recover from workouts more quickly.
· Most important EFA’s are the Omea-3’s. In the diet, you can get plenty of Omega-3’s from fish.
· For supplemental amounts, take Flaxseed oil (1 tablespoon for every 75 to 10 pounds of body weight), fish oil (2 to 3 grams daily if you’re on the lean side, or 6 to 9 grams if you’re heavier), and extra-virgin olive oil (2 to 4 tablespoons daily).
Jerry Dorsey
Fitness Pro
Why? – Oxidative Stress – Cells in your body generate trillions of biochemical reactions daily. In the process, they also generate free radicals, unstable oxygen molecules that have lost an electron. These Volatile molecules cruise through your body, trying to stabilize themselves by stealing electrons from other molecules. When they succeed they create still more free radicals and healthy tissues are damaged in the process.
Anything that increases metabolism, whether it’s pumping iron or running on the treadmill, increases free radical production. This oxidative stress diverts energy from muscle building to muscle repairing. It also slows the rate of recovery after hard workouts. The only way to slow the process is with antioxidants—substances in foods or supplements that block the free-radical cascade.
Plan to eat, or plan to fail. The best source of antioxidants is a well-balanced diet. Especially when you’re doing serious training, eat at least five servings of fruits and vegetables daily. They contain every one of the antioxidants your body needs, in a form that’s probably more effective than what’s available from supplements.
For Extra insurance, take the following whole food that is said to be the next best thing to fruits and vegtables with breakfast, and again with the last meal of the day.
i. Juice Plus Fruits – Take in the morning
ii. Juice Plus Vegi – Take with the last meal of the day
Amino Acids
· There are three of them: L-leucine, L-isoleucine, and L-valine. They’re naturally occurring molecules that the body uses to build proteins. Most men don’t need to supplement with branched-chain amino acids because they’re readily available in the diet. However, men doing high-intensity, high – volume workouts might benefit from supplements because preliminary research suggests that they may help sustain muscular strength and stamina by enhancing protein synthesis in liver and muscle cells.
· Serious lifters often take branched-chain amino acids because they appear to help repair muscle microtears and enance recovery after hard workouts.
· The optimal dose hasn’t been determined. The standard recommendation is to take 1 to 5 grams daily.
Essential Fatty Acids
· The Omega -3 and omega-6 fatty acids—nutrients that the body can’t produce on its own, and which have an enormous range of health benefits, including heart-disease prevention, less joint pain and inflammation, and possibly improved lipolysis, the breakdown of fat that can result in less visible flab.
· Essential fatty acids reduce inflammation; they may help you recover from workouts more quickly.
· Most important EFA’s are the Omea-3’s. In the diet, you can get plenty of Omega-3’s from fish.
· For supplemental amounts, take Flaxseed oil (1 tablespoon for every 75 to 10 pounds of body weight), fish oil (2 to 3 grams daily if you’re on the lean side, or 6 to 9 grams if you’re heavier), and extra-virgin olive oil (2 to 4 tablespoons daily).
Jerry Dorsey
Fitness Pro
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