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CONTENTS
DECEMBER 2017
AR IFB
44 DROP IT LIKE IT’S HOT The days are shorter, the nights are colder and you can no longer zip up your jeans. Winter may be here, but it doesn’t mean you have to pack on the pounds. This plan will help you stay summer lean year-round. By Matt Daspin, CPT
FEATURES
DEPARTMENTS 18 MOVE WELL: The Latest Training Research • By Joe Wuebben
54 ENHANCE PERFORMANCE WITH MELATONIN
20 FITNESS 101: Consistency Is Key • By Stephanie Main, NASM, CF-L2, RYT-500
Best-known as a sleep-inducing supplement, melatonin has some surprising benefits. By Dwayne N. Jackson, Ph.D.
24 WORKOUT TO GO: HIIT the Holidays • By Lara McGlashan, MFA, CPT 26 MOBILITY: The World’s Greatest Stretch • By Lara McGlashan, MFA, CPT 28 BUILD: The Pallof Press • By Eric Velazquez, CSCS
58 THE POWER OF MAGNESIUM
It’s one of the most underrated minerals, but magnesium is essential for optimum health and performance. Here’s how to make sure you’re getting enough. By Jill Schildhouse
30 EAT WELL: The Latest Nutrition and Supplement Research
By Joe Wuebben and Dwayne N. Jackson, Ph.D.
34 ASK THE RD: Sweet Swap • By Elizabeth Shaw, MS, RDN, CLT 36 MEAL REP: 16 Genius Meal-Prep Hacks • By Maureen Farrar 38 BE WELL: Natural Pain Relief • By Jill Schildhouse 40 PRO CORNER: From Bullied to Badass • By Jill Schildhouse
Athlete: Caryn Paolini • Photographer: Cory Sorensen Hair and Makeup: Nancy J
|
42 BRAND SPOTLIGHT: Get to Know: Sheer Strength Labs • By Jill Schildhouse 64 PRODUCT INSIDER: Get Swole • By the Muscle & Performance Editors 66 TOP 5: Ways to De-Stress • By Lara McGlashan, MFA, CPT muscleandperformance
|
MuscleandPerformanceMagazine
DISCLAIMER: MUSCLE & PERFORMANCE is an Active Interest Media publication. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of either the products and services advertised in this magazine or the weightlifting or other techniques discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the manufacture, sale or use of such products and services and the application of the exercises discussed or illustrated in this magazine. The purchase or use of some of the products, services or techniques advertised or discussed in this magazine may be illegal in some areas of the United States or other countries. Therefore, you should check federal, state and local laws prior to your purchase or use of these products, services or techniques. The publisher makes no representation or warranty concerning the legality of the purchase or use of these products, services and techniques in the United States or elsewhere. Because of the nature of some of the products, services and techniques advertised or discussed in this magazine, you should consult a physician before using these products or services or applying these exercise techniques.
02-TOC-0118.indd 14
Photo by Cory Sorensen
ON THE COVER
/MuscleandPerformance
22 WORKOUT OF THE MONTH: Death by EMOM • By Lara McGlashan, MFA, CPT
10/18/17 11:18 PM
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P
DECEMBER 2017 • VOL. 9 NO. 12
EDITOR-IN-CHIEF Maureen Farrar ART DIRECTOR Paul Duarte
FITNESS EDITOR Lara McGlashan, MFA, CPT COPY EDITOR Jeannine Santiago WEB EDITOR Michael Nystrom
MARKETING MANAGER Laureen O’Brien
PRODUCTION MANAGER Patrick Sternkopf
CONTRIBUTORS Michael Berg, NSCA-CPT; Lee Boyce, CPT; Todd Bumgardner, MS, CSCS; Erin Calderone, MS, CSCS; John M. Cissik, MS, CSCS; Jenessa Connor, CPT; Matt Daspin, CPT; K. Aleisha Fetters, CSCS; Justin Grinnell, CSCS; Dwayne N. Jackson, Ph.D.; Matthew Kadey, MS, RD; Peter Lueders; Stephanie Main, NASM, CF-L2, RYT-500; Robert Reiff; Elizabeth Shaw, MS, RDN, CLT; Jill Schildhouse; Cory Sorensen; Steven Stiefel; Tara Thompson; Eric Velazquez, CSCS; Joe Wuebben
GROUP PUBLISHER Joanna Shaw
T
ASSOCIATE PUBLISHER Donna Diamond Riekenberg
CHIEF INNOVATION OFFICER Jonathan Dorn
h o not t decl take abili of th in yo your coul horm
VICE PRESIDENT, CONTROLLER Joseph Cohen
Hum asso
ADVERTISING ACCOUNT MANAGER BJ Ghiglione
PRESIDENT & CEO Andrew W. Clurman
SENIOR VICE PRESIDENT, TREASURER & CFO Michael Henry EXECUTIVE VICE PRESIDENT, OPERATIONS Patricia B. Fox VICE PRESIDENT, GENERAL MANAGER Kim Paulsen
VICE PRESIDENT, INFORMATION TECHNOLOGY Nelson Saenz VICE PRESIDENT, RESEARCH Kristy Kaus
Muscle & Performance is printed monthly in the U.S.A. © 2017 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly prohibited. The information in Muscle & Performance is for educational purposes only. It’s not intended to replace the advice or attention of health care professionals. Consult your physician before making changes in your diet, supplement and/or exercise program. MUSCLE & PERFORMANCE, 5720 Flatiron Parkway, Boulder, CO 80301 - Toll Free: (800) 423-2874
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THE SECRET TO BOOSTING PERFORMANCE AT ANY AGE? ADVERTISEMENT
he secret could be as simple as boosting one of your body’s most important hormones. No, not testosterone. You know testosterone levels decline with age, and you know the toll it can take both on the way your body looks and on your ability to perform. But testosterone is just one part of the equation, and if that’s been your only focus in your attempt to get your game back and boost your performance to the levels you want, you could be missing one critical piece: human growth hormone. Human growth hormone (hGH) has been associated with: PHYSICAL PERFORMANCE MUSCLE MASS RECOVERY
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Or you could raise your hGH levels naturally with Growth Factor-9 (GF9). Rather than introducing synthetic growth hormone, GF9 works by nourishing the pituitary gland — where hGH is manufactured in the body — encouraging it to produce growth hormone at more youthful levels.* You need to know, however, that the “established” medical community (and of course, they know everything) would say that the benefits of human growth hormone are largely anecdotal, with research that’s preliminary. But there’s no denying that something that may boost your performance, increase lean muscle mass, decrease body fat, and enhance your energy and libido is an investment worth making.
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MOVE WELL BY JOE WUEBBEN
FIT TIP
Lift Heavy to Get Lean ❱ When it comes to torching body fat and staying lean, what really counts is maximizing the number of calories burned after the workout (at rest), not during it — the concept of excess post-exercise oxygen consumption (EPOC), or “afterburn” for the layperson. The greater the EPOC, the more total calories burned and the more potential fat loss. That said, it appears heavy weights provide a great afterburn. One study showed that EPOC 18
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was higher in subjects who did low-rep sets of 80 to 90 percent of their one-rep max than it was in subjects who did sets of 15 reps at 50 percent of 1RM. The take-home here: Incorporate relatively heavy sets in the five- to six-rep ballpark on a regular basis in addition to the hypertrophy sweet spot of eight to 15 reps. Both ranges are great for promoting muscle gains and keeping the fat off your physique. MUSCLEANDPERFORMANCE.COM
10/18/17 9:49 PM
QUICK FIX
Standing Barbell Curl
Simple solutions to widespread exercise errors
The Flaw: Going too heavy. The Fix: This may seem obvious, like the ultimate curling
cliché, but it bears repeating. Too many guys go too heavy on barbell curls, with no shirt-stretching gains to show for it. Strict sets of light-moderate-weight curls can and will add size to your arms. Take the 45-pound plates off the bar and try some 10’s instead. The Flaw: Letting the upper arms move freely. The Fix: When curling, the forearms will be moving up and
down, of course, but the upper arms should remain stationary — not moving forward or backward. Keep your elbows pinned to your sides without �laring. The Flaw: Leaning back. The Fix: A little body English is OK on the last rep or two of
a tough set, but otherwise the torso should remain vertical. When you start leaning back, not only is tension taken off the target muscles (the biceps), but the lumbar spine also is being compressed in a potentially damaging way.
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❱ College football season is almost over, but showing pride for your alma mater and favorite nonprofessional team is always in season. BlenderBottle recently released a line of NCAA-licensed 28-ounce shaker bottles featuring popular collegiate logos — from the Alabama Crimson Tide to Big Ten powerhouses Penn State and Nebraska to the Fighting Ducks of Oregon. As with all BlenderBottles, you get bells and whistles galore, including the BlenderBall wire insert for maximum “mixability,” a StayOpen �lip cap and GripperBars that offer a non-slip hold for those sweaty, postworkout hands of yours. Buy the Collegiate BlenderBottle at vitaminshoppe.com for just $12.99. DECEMBER 2017 MUSCLE & PERFORMANCE
19
10/18/17 9:49 PM
FITNESS 101
Consistency Is Key Six ways to make your healthy resolution stick in the new year. BY STEPHANIE MAIN, NASM, CF-L2, RYT-500
A
s we approach the intersection of “out with the old and in with the new,” thoughts turn to resolutions. Resolutions can point you in a new direction and give you a renewed sense of purpose, but if they are not well thought out, they might instead be torturous and defeating. An estimated 80 percent of people abandon their New Year’s resolutions by February, due in large part to inconsistency. Consistency is one of the hardest elements to master when trying to change or create a habit, especially as it relates to �itness: When goals are too ambitious or too vague, you quickly lose momentum. Here are six ways to duke it out with your former self, retrain your brain and build a lasting habit of consistency in 2018.
1. Size Matters. Setting a large goal is great,
but the best way to reach that goal is by formulating several smaller goals that give you little wins along the way. For example, losing 10 pounds in a month — large goal — versus vowing to stretch for �ive minutes after each workout — small goal. Ten pounds is not an awful lot of weight to lose, but to achieve it within the time frame you’ve given yourself, you’ll have to change so many aspects of your life all at once — training, nutrition, accountability — it might be overwhelming. So yes, give yourself a lofty goal, but take baby steps to get there.
healthy dinner later — and give yourself credit for that. Rise above that feeling of defeat and remember your purpose, and you’ll be more likely to get back on track the next day. 4. Trust the Process. We as
a society tend to lean toward behaviors that reward us instantly, but you have to be patient. It took you years to become de-conditioned or to gain 25 pounds, and you won’t bounce back immediately. It will happen for you — maybe not tomorrow, but it will happen if you are consistent.
5. Make it Fun. Research
published in the Journal of Behavioral Medicine found that exercise that was enjoyable made people come back more often to exercise than activities that were considered a drag. Everyone is different and will be inspired by different types of movement, so try everything and don’t settle until you �ind something you love.
6. Feel the Feels — and Remember Them. Exercise
is associated with positive physical and mental feelings, and even a few days of skipped activity can interfere with motivation and stress levels. Remember those feel-good sensations and sense of accomplishment on days when you’re not motivated to exercise — then just do it. As soon as you get moving, you’ll feel better and will most likely continue.
Want to reach your goal? Be patient. Change will happen if you”re consistent.
2. Cue Your Day. According to a study pub-
lished in Health Psychology, the most consistent exercisers were those who were triggered by a speci�ic cue, such as hearing a morning alarm and then getting up automatically and going to the gym. Using a cue eliminates any deliberation or decision-making, and if you repeat it enough times, the behavior becomes automatic. Other cues to consider: scheduling to meet a friend for an exercise class or setting an alarm on your smartwatch or phone to remind you to get moving during the day.
3. Accept Imperfection. We are human and
mistakes will happen. If you can’t get to the gym because work ran late or you noshed two doughnuts in the break room, then �ind a way to exercise at home for 30 minutes after work or have a
20
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04_Fitness101-1217.indd 21
10/18/17 9:50 PM
WORKOUT OF THE MONTH a kettlebell with your feet shoulder-width apart and take a �irm grasp on the handle with both hands. Maintaining a �lat back, straight arms and tight core, hike the kettlebell back between your legs. As it swings forward, snap your hips and squeeze your glutes as you stand upright, using that power to lift the kettlebell up overhead. Guide and control it back down and through your legs, and repeat immediately.
Wall balls suck. But they're a great total-body strength builder.
BURPEE BOX JUMP
Face a box and stand about 3 feet away. Crouch, place your hands on the �loor and jump your feet back into plank. Immediately jump them back underneath you, then explode upward and forward, swinging your arms to help you jump up on top of the box. Step or jump down lightly. Workout 2:
Death by… EMOM Step aside AMRAP — EMOMs are coming for you.
BY LARA McGLASHAN, MFA, CPT
I
f you’ve ever taken a CrossFit class, you’ve likely done an EMOM — a metcon wherein you begin a move or series of moves at the top of each minute, rest any remaining time after completion, and repeat that move or sequence at the top of the next minute for a prescribed number of minutes. The EMOM is often regarded as the less intense of the acronyms, with AMRAP (as many rounds as possible) taking �irst place when it comes to nausea-inducing high-intensity interval training (HIIT) work. It is often programmed as a preworkout mini-WOD or as a movement prep warm-up for the main workout that session. But not in this case. Here, an EMOM is combined with an ascending ladder scheme and an AMRAP: Start your
22
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workout timer. Do one rep of each of the prescribed moves at the top of the minute, then rest the remaining time. At the top of the second minute, do two reps of each move, then rest. Continue increasing reps each minute in this manner, getting in as many rounds as possible until you fail to complete the required number of reps per move within 60 seconds. Keep track of your rounds and reps and try to beat it next time. Try one of these two workouts as the main event next time you hit the gym or the box — you’ll never look at the lowly EMOM the same way again. Workout 1:
1. Kettlebell Swing (25 to 35 pounds) 2. Burpee Box Jump (16- to 20-inch box) KETTLEBELL SWING
Stand a foot or so behind
1. Wall Ball (14 to 20 pounds) 2. Hand-Release Push-Up WALL BALL
Stand a few feet away from a wall with your feet shoulderwidth apart, toes turned out, and hold a medicine ball at your chest with your wrists stacked over your elbows. Kick your hips back and squat to just below parallel, then explosively stand and extend your arms to throw the ball up to a designated spot on the wall above you (10 feet for men, 9 feet for women). Catch it and descend right into the next rep. HAND-RELEASE PUSH-UP
Assume a push-up position with your hands outside your shoulders and your head, hips and heels aligned. Keep your body tight as you bend your elbows and lower yourself all the way to the �loor. Lift your hands brie�ly off the �loor, then replace them and push back to the top.
MUSCLEANDPERFORMANCE.COM
10/18/17 11:22 PM
, SET, KETO! READY Meet the All New PX KETO Line of Products. ®
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WORKOUT TO GO
BY LARA MCGLASHAN, MFA, CPT
Workout 1: Trim-the-Tree Tabata
For each move, do 20 seconds of work followed by 10 seconds of rest. Repeat this couplet a total of four times for a calorie-blasting workout that literally takes four minutes to complete. Boom. 1. Squat Jump 2. Mountain Climber
SKATER LEAP Get into an athletic position with your core braced and your arms at your sides. Explosively leap to one side as far as you can, swinging your arms that same direction. Land on your outside foot and bend your knee and hip to absorb the impact, swinging your other leg behind you as if speedskating. Go immediately into the next rep and continue, alternating sides
TIP: During your work intervals, go all-out — as hard as you can — for maximum effect. You also can play a little game: Try to meet or beat your total number of reps per move each round. Your score is the lowest number you get of each.
Workout 2: Hanukkah HIIT
D
uring the holidays, your goal should be to maintain your current level of fitness while preventing party pudge. But what if you’re traveling, in BFE with no gym for miles, or relegated to sleep in your uncle’s basement alongside a stand-up freezer full of deer parts? (True story.) In these instances, it’s helpful to have some fast-and-furious workouts in your back pocket. We’ve got you covered. These workouts use the same four bodyweight moves arranged in five different training protocols, and they can be done anywhere by anyone at any level. Get your fit on anywhere, and blow off some steam while incinerating last night’s indulgences.
THE WORKOUTS
Before each workout, complete a thorough warmup that includes some light cardio such as jogging, jumping jacks or running in place and some dynamic stretching that hits the large muscles of the body — leg swings, runner’s lunges, arm circles, torso twists. Afterward, cool down again with some light cardio — walking/marching in place — and follow with five to 10 minutes of static stretching. 24
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Do the moves in the order given for 60 seconds each, moving quickly from one to the next, then rest one minute. Repeat this circuit three to five times, depending on how much time you’ve got.
Odd Minutes (1, 3, 5, 7) 5 Burpees 5 Squat Jumps
Even Minutes (2, 4, 6, 8) 10 Skater Leaps 10 Squat Jumps
TIP: You should have 20 to 30 seconds in which to rest after completing your couplet. If you have less than that, speed things up; if you have more, slow things down.
Workout 4: Cheery Chipper
Complete all reps of one move before continuing to the next. Though you’re working for time, use good form and don’t rush. 100 Mountain Climbers 75 Squat Jumps 50 Skater Leaps 25 Burpees
TIP: Pace is key here — you don’t want to go all-out right away or you might fade and falter halfway through. Begin at a moderate pace, then pick things up if you’re feeling good.
1. Skater Leap 2. Burpee 3. Squat Jump 4. Mountain Climber 5. Rest
Workout 5: Angelic AMRAP
Workout 3: 8-Minute Evil Elf EMOM
5 Burpees 10 Squat Jumps 15 Skater Leaps 20 Mountain Climbers
TIP: If you’re short on time, cut your work intervals to 30 seconds per move and skip the rest interval completely.
Every minute on the minute, perform the couplet of moves indicated for that minute (even or odd). Rest any remaining time, then repeat again at the top of the next minute.
Do as many rounds as possible of the following workout in 10 minutes, moving quickly while using good form.
TIP: Feeling badass (or bloated)? Do the workout once, rest two minutes, then repeat. Try to beat your rounds plus reps the second time.
Photos by Cory Sorensen
HIIT the Holidays
Get your fit on anywhere, anytime with these five bodyweight workouts.
MUSCLEANDPERFORMANCE.COM
10/18/17 9:51 PM
BURPEE Stand with your feet hip-width apart. Crouch and place your hands on the floor, jump your feet behind you into plank, then do a push-up. Jump your feet back up to your hands, then leap into the air as high as you can. Land and repeat right away.
SQUAT JUMP Stand with your feet shoulderwidth apart, toes turned out.
Kick your hips back and squat down until your hips drop below your knees. Then extend your legs explosively and leap off the floor as high as you can. Land softly and repeat right away.
Photos by Cory Sorensen
MOUNTAIN CLIMBER Get into a full plank with your hands underneath your shoulders, your head, hips and heels aligned, and your core braced. Alternately drive your knees in toward your chest without lifting your hips or tipping side to side. Begin slowly, then increase your pace as you become more proficient.
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DECEMBER 2017 Â&#x; MUSCLE & PERFORMANCE
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MOBILITY
The World’s Greatest Stretch
T
R
Improve blood flow, increase range of motion and relieve stress in less than five minutes with this four-part stretch. BY LARA MCGLASHAN, MFA, CPT
H
ow many of you out there skip your warmup? Now that everyone in North America has raised their hands, let’s talk turkey: This one, single stretch hits almost every muscle in your body when done correctly and takes less than five minutes to execute. Not sold yet? It also combines dynamic and static elements, challenging your central nervous system while increasing your range of motion and lengthening and strengthening your muscles simultaneously. Do the positions in this four-part stretch in order, holding each for three to five seconds if using as a dynamic warm-up or five to 10 seconds for cool-down/mobility work. Move smoothly between positions, and perform the entire stretch three to five times per side. Remember to hit both sides of your body equally and breathe deeply throughout each position. Each time you repeat the sequence, try to stretch a little farther.
Part 1: Lunge
For hip flexors, hamstrings, adductors, glutes, calves Step your right leg forward and bend your right knee deeply while keeping your rear leg straight by actively pushing your heel back, squeezing your
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glutes and contracting your quad. Keep your right knee over your toes as you place your hands on the floor inside your right foot, aligning them with your instep, and square your hips. Part 2: Elbow to Instep
For hip flexors, glutes, hamstrings, quads, calves Bend your right elbow 90 degrees so your forearm is parallel with the floor, and place it against the inside of your right leg. Slowly fold forward with a flat back and slide your elbow down your leg as far as you can without rounding your back. Your goal is to get your entire forearm on the floor with your elbow on the inside of your big toe. Part 3: Internal/External Rotation and Reach
For thoracic spine, shoulders,
chest, adductors, lower back, hamstrings, obliques, biceps Still in your lunge, keep your right hand on the floor as you rotate your shoulders and torso to the left side, reaching your left fingertips for the ceiling and looking up at your left hand. Return both hands to the center, re-square your hips, then keep your left hand on the floor as you turn to the right, reaching your right hand for the ceiling and looking up toward your hand.
Part 4: Hamstring Stretch
For hamstrings, back, calves Finally, place your hands on the floor on either side of your right foot, then lift your glutes toward the ceiling as you straighten your right leg. Square your hips and keep your back as flat as possible as you lift your toes.
MUSCLEANDPERFORMANCE.COM
10/18/17 9:51 PM
a n o t a L a d n a m A e h T ON
I T U L RESO A resolution is coming, and it’s being led by Amanda Latona. Just in the nick of (holiday) time, The Amanda Latona Resolution is here to prepare and see you through it all. This exclusive two-part program offers the following: 14-Day Holiday Survival Guide (with tips, tricks and mental exercises) 60-Day Training and Nutrition Plan Scalable Workouts (no gym membership needed) Tools to Develop a Lifelong Habit of Fitness and Healthy Living Start your resolution journey today at aimfitnessnetwork.com.
u Brought to yo
by
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#AimFitne
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10/18/17 9:51 PM
BUILD
The Pallof Press
Get the 411 on the most underused move that will strengthen and
streamline your core.
BY ERIC VELAZQUEZ, CSCS
M
How-To
WITH A CABLE: Attach a D-handle to a cable station
set at shoulder level. Stand sideways to the weight stack, then grab the handle with both hands, one over the other, and hold it at your chest. Take a step away from the anchor and stand with your feet hip-width apart, knees slightly bent. Slowly extend your arms and push the handle away from
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O ic a b a
PERFECTING THE PALOFF
Avoid leaning forward. This changes the angle of the press and diminishes the demand on the target muscles. Stand tall and keep your head neutral. Start light when working with cables. Going too heavy will only be frustrating because you will not be able to maintain proper form. Start with a weight you can handle for 12 to 15 reps to build the proper movement pattern, and add resistance as you develop strength. To decrease resistance with a band, take a small step closer to the anchor point. Vary the height. As you become comfortable with the move, vary the height of the cable pulley or band anchor point — moving it up or down to slightly alter the way the muscles are recruited. Step up the challenge. As you get stronger, try moving a few inches further away from the anchor point and doing fewer reps. Or once you’ve maxed out, move toward the anchor a few inches and rep it out past failure.
you at shoulder level until you reach full extension. Keep your feet planted and your hips square as you hold for one to two seconds, then slowly return to the start.
T a p g a h
C C o
WITH A BAND: Loop the band
through itself on a rig or rack at shoulder height and hold the other end in both hands at your chest. Execute in the same manner as with the cable.
PROGRAM THE PALLOF PRESS
❱ Do these moves in order for the prescribed sets and reps. Rest no more than 60 seconds between sets or exercises. EXERCISE
SETS
REPS
Pallof Press
4
12-15 (each side)
Suitcase Carry
3
25 yards (each side)
Cable Crunch
3
10
Plank
3
to failure
Photos by Cory Sorensen
any a search engine has been exhausted by those embarking on the never-ending quest for “abs of steel.” However, only a select few have stumbled on the DOMS-inducing, waist-carving majesty of the Pallof press. While most six-pack plans revolve around contracting the muscles of the abdomen, the Pallof press falls into a different category: anti-rotation. Developing a strong anti-rotational capacity helps prevent injury by increasing strength in resistance exercises that require solid full-body stability and by supporting your body during sports with quick changes in direction. Function aside, the Pallof press works wonders aesthetically, developing incredible obliques and etching in that definition that makes your six-pack pop. At first, this move seems almost too easy: You press a laterally located resistance away from you with both arms. But as you get into your reps, you’ll notice that the pull toward the anchor point demands more and more of your internal and external obliques as well as your transverse abdominis as to prevent rotation of the torso toward the anchor point. A Pallof press can be done two ways: with a weighted cable machine or a resistance band. Cables are great because you can add weight as you become proficient, but bands offer a different kind of challenge: linear variable resistance (LVR). With LVR, as you stretch the band away from you, the tension increases and the exercise will be toughest at full extension. Whether you choose a band or cable, adding this core buster to your programming will make you sore in places you don’t talk about at parties.
MUSCLEANDPERFORMANCE.COM
10/18/17 9:52 PM
E T I R O V A YOUR F PLE
FIT COU ! K C A B IS
Off the massive success of the America’s Fittest Couple Challenge, Heidi and Chris Powell are back with a brand-new challenge that is unlike anything you’ve ever done before! The workouts offer both strength and metabolic components, and the program targets the unique fitness goals of men (a powerful X-frame) and women (an athletic and strong hourglass). Can’t wait to get started? Check it out at oxygenmag.com/fittestcouple2.
# FIT TES TCO UPL ECH ALL ENG E2
#AMERI CASFITT ESTCOU PLECHA LLENGE 2
# AFCC2
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10/18/17 9:52 PM
EAT WELL
BY JOE WUEBBEN • SUPPLEMENTS BY DWAYNE N. JACKSON, PH.D.
Dominate With Vitamin D
BY DWAYNE N. JACKSON, PH.D.
Vitamin D isn’t just the sunshine vitamin. It can also improve muscle function, and it can improve strength.
❱ Vitamin D increases the absorption of calcium and other
minerals in the body, keeping the bones strong and cells happy. But did you know that vitamin D also helps reduce body fat, increases muscle strength and promotes muscular development? It’s a key performance-enhancing micronutrient, no doubt, but there are two key areas to consider to ensure you’re reaping vitamin D’s full potential: de�iciency and form (speci�ically vitamin D2 versus D3). Deficiency: One way vitamin D promotes such an array of �itness bene�its is by binding to receptors on muscle cells that enhance muscle contraction and promote increased protein synthesis. When the skin is exposed to UV radiation or sunlight, the body can produce its own supply of vitamin D. Because of this, vitamin D is more accurately described as a hormone than a true vitamin. Since the endogenous production of vitamin D depends greatly on sun exposure and more people are protecting themselves from harmful UV radiation, it should be of no surprise that vitamin D de�iciency is common worldwide, especially in those athletes who train/perform indoors. So how do you know whether you’re vitamin D de�icient? There are many symptoms of de�iciency, but to be accurate, you should have your blood tested for 25-hydroxy-vitamin D or 25[OH]D (the blood metabolite of vitamin D). This test can be done by your physician, but there are also several 30
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home “�inger prick” tests available online. Current research suggests that athletes should strive to achieve blood 25[OH] D levels of greater than 75 nmol/L. Form: A recent systematic review, published in the Journal of Strength and Conditioning Research, investigated the effects of vitamin D supplementation on muscle strength in athletes. The authors analyzed �ive randomized controlled trials assessed as “excellent quality” and one controlled trial that was assessed as “good quality.” Overall, it was found that supplementing with vitamin D2 did not improve muscular strength. However, vitamin D3 supplementation promoted up to an 18.75 percent improvement in strength — a substantial difference. These �indings are consistent with research over the past decade clearly showing that vitamin D3 has much higher bioavailability than its sister vitamin D2. Multiple studies suggest that vitamin D3 is at least 300 percent more functionally effective than vitamin D2. ACTION POINT: Vitamin D is fat-soluble, so you can choose to take your daily amount in one shot or split it up among the day’s meals. We suggest taking a total (including what’s in your multivitamin) of 2,000 to 4,000 IU of vitamin D3 daily. Research shows that doses in this range boost serum 25 [OH]D to more than 75 nmol/L in about eight weeks.
MUSCLEANDPERFORMANCE.COM
10/18/17 11:20 PM
OMEGA-3 SUPPS
Go Fish Before Heavy Lifting BY DWAYNE N. JACKSON, PH.D.
❱ Over the years, evidence supporting the health bene�its of �ish oil has been astounding. The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in cold-water �ish, have been shown to reduce in�lammation, increase cardiovascular health, increase the ef�iciency of the heart during exercise, maintain healthy blood lipid pro�iles, and increase fat metabolism and lean mass gain. Recent work published in the Journal of the International Society of Sports Nutrition gives us yet another reason to be supplementing with �ish oil: It now appears to increase workout performance, especially if you include heavy eccentric contractions in your training. In the randomized double-blind study, subjects took daily �ish oil (containing 600 milligrams of EPA and 260 milligrams of DHA) or a placebo for eight weeks before
and on the day of exercise testing. They continued to take the supplement or placebo for �ive days after exercise testing. It was found that the �ish-oil supplement inhibited motor nerve de�icits normally observed after intense eccentric exercise. Overall, �ish-oil supplementation for eight weeks promoted greater strength, improved muscle �lexibility and decreased delayed onset muscle soreness (DOMS) after exercise. The authors speculated that the mechanisms underlying these observations are a result of improved nerve structure and function associated with �ish-oil supplementation.
ACTION POINT: To reap all the health and exercise bene�its of �ish oil, take 1 to 3 grams of high EPA and DHA �ish oil with breakfast, lunch and dinner.
MAX STACK
It’s “T” Time
BY JOE WUEBBEN
❱ Men, listen up. Getting a bene�icial bump in testosterone
levels doesn’t require unnatural and unsafe substances. Test boosters these days contain natural ingredients that actually work — with no negative side effects. That is, if you choose the right product. Here are three ingredients to look for as you shop for a better T pro�ile:
Ashwagandha Root: This popular medicinal plant has been shown in numerous studies to boost testosterone levels and increases the body’s ability to handle stress and fatigue by maintaining overall hormonal balance. Because of this, ashwagandha is touted for its positive effects on energy, endurance, stamina, longevity and the immune system.
Zinc/Magnesium/Vitamin B6: Known collectively as “ZMA,” these two minerals plus a vitamin have been shown to increase testosterone levels safely and effectively. (ZMA is typically taken before bedtime, but it doesn’t have to be.) Zinc and magnesium each boost test levels on their own, while B6 aides the absorption of both to maximize the effects. Fenugreek Extract: Fenugreek has been shown through research to enhance both sexual performance in men as well as athletic prowess. One 2011 study found that men
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supplementing with fenugreek for six weeks experienced increased sex drive and arousal, energy and stamina. Another experiment performed in 2010 showed enhanced gym performance in men as well as reduced body fat and higher test levels after eight weeks. Find all these ingredients and more in Super Test by Beast Sports Nutrition. DECEMBER 2017 MUSCLE & PERFORMANCE
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EAT WELL
FAFQ
EAT THIS
(Frequently Asked Food Questions)
Answered by the scientists at Examine.com, an unbiased, unaffiliated resource on all things nutrition and supplements
Q: Are ketogenic diets safe (healthy)?
Tomato and Basil Chicken With Garlic String Beans ❱ Tired of boring — and dry and tasteless and rubbery — grilled chicken breasts but still craving the super-high protein content, and lack of significant carbs or fat, of this muscle-building staple food? Join the club, and then throw together this delicious and healthy recipe brought to you by the “Muscle Chef” Carlo Filippone, CEO of Elite Lifestyle Cuisine. Ingredients:
A:
The ketogenic diet requires you to obtain most of your calories from dietary fats. Originally used to treat children with epileptic seizures, it’s become a popular diet among people who are trying to lose weight or who aren’t able to tolerate carbohydrates well, such as diabetics. When you go on a ketogenic diet, you’ll enter a state known as ketosis, and it seems to have some interesting physiological effects such as reducing a person’s appetite, which may lead to the consumption of less calories and therefore result in weight loss. Ketogenic diets also may help your performance if you participate in ultraendurance sports. Yet, the question remains: Are ketogenic diets safe and healthy? Whether or not a ketogenic diet improves health outcomes will likely depend on the quality of the foods. It’s possible to remain in ketosis while eating junk food high in fats. However, consuming
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foods/oils that are high in calories and poor in nutrients won’t do your body any good. It’s also important to note that this diet is not for everyone, even if it consists of high-quality foods. You may want to avoid a ketogenic diet if you’re doing high-intensity workouts or strenuous sports because it may impair your performance. Also, if you suffer from hypothyroidism (or are at risk of developing it), you may want to avoid a keto diet, since it seems to cause thyroid malfunction in some people. Other side effects associated with the diet include dehydration, bad breath and digestive issues. Going on a ketogenic diet is no easy task, and while it does have its benefits, it also has its detriments. To make sure a ketogenic diet is the best option for you, it’s best to consult a medical professional.
— Kamal Patel, MPH, Examine.com Director
• 2 (6-oz) chicken breasts • 4 tbsp red onions, finely chopped • 6 tbsp cherry or vine ripened tomatoes, chopped • 4 large basil leaves, chopped • 4 pinches of sea salt • 2 pinches of black pepper • 2 pinches of oregano • 4 tsp garlic, finely chopped • 4 tbsp olive oil • 2 cups green beans
Directions:
Combine onions, tomatoes, basil, salt, pepper, oregano, garlic and oil. Mix well, cover and refrigerate. Grill chicken breast until center reaches 165 degrees. Meanwhile, steam green beans. Top chicken with tomato mixture and serve alongside green beans, tossed with garlic and oil.
Nutrition Facts (per serving; serves 2):
334 calories, 38 grams protein, 14 grams carbs, 14 grams fat
For more healthy and delicious recipes from chef Carlo Filippone, visit elitelifestylecuisine.com. MUSCLEANDPERFORMANCE.COM
10/18/17 11:20 PM
PLB_Tru PLB_Tru
LESS
IS MORE
NO NO HORMONES. HORMONES. NO NO SWEETENERS. SWEETENERS. NO ARTIFICIAL COLORS NO ARTIFICIAL COLORS OR OR FLAVORS. FLAVORS. NO BANNED SUBSTANCES. NO BANNED SUBSTANCES. EVER. EVER. WITH WITH 25G 25G OF OF PROTEIN PROTEIN AND AND 5.3G 5.3G OF OF BCAAs, BCAAs, NATURAL NATURAL WHEY WHEY PROTEIN PROTEIN ISOLATE ISOLATE IS IS PERFECT PERFECT FOR FOR ATHLETES AT EVERY LEVEL LOOKING TO PACK ON ATHLETES AT EVERY LEVEL LOOKING TO PACK ON LEAN MUSCLE AND ACCELERATE RECOVERY. LEAN MUSCLE AND ACCELERATE RECOVERY. FEATURES PROBIOTICS TO SUPPORT GUT HEALTH FEATURES PROBIOTICS TO SUPPORT GUT HEALTH AND ENZYMES TO ASSIST WITH PROTEIN DIGESTION. AND ENZYMES TO ASSIST WITH PROTEIN DIGESTION.
Only at Only at PLB_TrueAthlete_M&Pad_Dec.indd 1 09_EatWell-1217.indd 33 PLB_TrueAthlete_M&Pad_Dec.indd 1
10/16/17 9:17 AM 10/18/17 11:20 PM 10/16/17 9:17 AM
ASK THE RD
Sweet Swap
Unsweetened applesauce and yogurt are great trades for oil, supplying plenty of moisture to hold the treat together, and in the case of yogurt, adding in a solid dose of protein. Sugar: Keep Some, Cut Some
Though it’s tempting to trade the re�ined sugar in a recipe for something naturally sweet like bananas or dates, cutting out sugar altogether often results in a �lat, tough treat. But truthfully, you can easily cut one-third cup of sugar from any recipe without changing the taste or texture of a treat — no need to add in anything else. Peanut Pow(d)er
Love your holiday treats even more with these simple tweaks to make them healthier.
Have your cake and eat it too with these tricks to make your treats healthier. BY ELIZABETH SHAW, MS, RDN, CLT
QUESTION: I love all the holiday sweets and treats — but they contain so much oil, butter and sugar that I am loathe to eat them. How can I make them healthier? ANSWER: I am all about �inding simple ways to enjoy the treats you love using a few healthier twists along the way. But sometimes a recipe is so swapped out that it no longer looks or tastes like the real deal. These healthy trades are perfect to maintain the integrity of your recipe while allowing you to enjoy your favorites guilt-free!
Use the Rule of Three
With baking, there is a �ine line when it comes to swaps, so I like to use the rule of three, which was imparted to me by culinary dietician Wendy Jo Peterson: Don’t change more than three ingredients in a recipe or you’ll risk it looking and tast34
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ing completely different from the original. For instance, if you’re subbing yogurt for oil in a cake, then leave the fat in the buttercream frosting. Fake the Fat
One of the things that makes treats so decadent is the amount of fat they have per serving, but if you’re health conscious, swap avocado for butter — it has the same creamy, smooth consistency but is �illed with heart-healthy fats.
For peanut-buttery treats like cookies or brownies, sideline the actual peanut butter and use powdered peanut butter in place of 25 percent of the �lour called for in the recipe. You’ll keep that delectable peanut �lavor and protein content while reducing the fat. Because powdered peanut butter is dense and dry, be sure to add back some moisture. I suggest a cup of shredded zucchini and a tablespoon or two of full-fat plain Greek yogurt. Baked Beanies
Black beans make a great alternative to �lour in brownies, especially if you like them super moist, adding �iber, protein, vitamins and minerals to your treat. But make sure you leave in the sugar and the fat so your brownie still tastes like a brownie.
For a healthy heavenly chocolate cake recipe created by Elizabeth Shaw, go to muscle andperformance.com.
For more healthy swap ideas, visit shawsimpleswaps.com or follow Elizabeth Shaw on Instagram @shawsimpleswaps. MUSCLEANDPERFORMANCE.COM
10/18/17 9:52 PM
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MEAL PREP
16 Genius Meal-Prep Hacks
A little planning goes a long way when it comes to sticking to your diet guns. Here are 16 tips to help you master the art of food prep. BY MAUREEN FARRAR
W
hen it comes to eating well, meal planning is one of the best ways to set yourself up for success. In fact, a study published in the American Journal of Preventive Medicine suggests that cooking meals at home is linked to better dietary habits like eating more fruits and vegetables and that spending less than one hour a day preparing food at home is associated with eating more fast food. Granted, meal prepping isn’t always an easy sell: Maybe you’re short on time, don’t know how to batch cook and store your meals, or maybe you just don’t like leftovers. Whatever your beef, we’ve got a solution. Here are 16 ways to make meal prepping easier, faster and less of a hassle.
Planning 1. Evaluate Your Schedule
2. Start Small
If you’re a newbie to meal prep, don’t go whole-hog and try to make your entire weekly menu ahead of time. This will completely overwhelm you and you probably won’t stick with it. Start slowly. Make one or two recipes your �irst week, and as you get comfortable with the process, you can prep more. 3. Prioritize
Choose recipes that will make the biggest difference in your week right away. For instance, if dinnertime brings you the most stress, then put together some meals to make dinner easier. If you’re always grabbing something from the vending machine in the afternoon, focus on putting together some veggie packs or baggies full of almonds to take to work. MUSCLE & PERFORMANCE
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Sometimes a recipe you try is incredible, and other times, meh. Have a list of go-to meals that you have tried before and know you can easily put together. Overlap ingredients whenever possible to save time and money. 5. Write Out an Actual Grocery List
This one may sound obvious, but a lot of people have grocery store ADD — you think you know what you wanted to buy, but when you get there, you are distracted. Decide which recipes you’re going to prepare for the week, write out a grocery list that includes the quantities needed of each ingredient, and then hit the store. Bonus: Making a list — and sticking to it — will help you avoid unhealthy impulse buys. 6. Prep Foods You Will Actually Eat
Your life may change from week to week, depending on work, school activities and family life. Figure out how many meals you think you’ll need for the week before even hitting the grocery store.
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4. Create a Master Recipe List
DECEMBER 2017
Again, sounds obvious, but even if you lovingly prepare the healthiest thing on earth and you know it’s good for you, if you don’t like what you’ve prepped, you’re not going to eat it. Be realistic about your tastes in food, but also try to vary your menu enough that you don’t get bored and resort to takeout. Cooking 7. Chop Chop
We are all busy, so a good way to save time and guarantee you eat healthy even when time-crunched is to prep your meal ingredients ahead of time. Wash and slice fresh fruits and vegetables so they’re ready for snacks or to put into a stir-fry, cut up and portion out your meats and poultry so they’re ready to cook in a snap, or portion out snacks like nuts or crackers into baggies or containers. 8. Get Roasting
Roast a large batch of veggies so they’re ready to use right away in sandwiches, as sides or in soups. Veggies that roast well are carrots, zucchini, peppers and cauli�lower.
MUSCLEANDPERFORMANCE.COM
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Don't wing it. Make a list and stick to it.
bring down the temperature in your freezer, which might partially thaw and then refreeze the food around it, making that food mushy when defrosted. However, don’t let cooked food stand at room temperature for more than one to two hours. Instead, cool it by placing it in a wide, shallow container and refrigerate it, uncovered, until cool. Then freeze it up. 13. Storage Temp
Speaking of temperatures, your refrigerator should read below 40 degrees. At this temperature, the bacteria that hang around and spoil food grow slowly, meaning your food lasts longer. Your freezer should be at least zero degrees or below for optimal storage. 14. Use Food Quickly
You also can roast white or sweet potatoes ahead of time. A note on veggie prep: Pair vegetables together that have a comparable roasting time: Fast-cooking vegetables like asparagus, mushrooms and cherry tomatoes can cook in the same pan, while slower-roasting vegetables like carrots, cauli�lower, onions and potatoes can cook together. 9. Protein Prep
Cooking your protein ahead of time and storing some in the fridge and some in the freezer is a great way to ensure nutritional success. Cook up at least two sources such as chicken, lean pork, eggs or black beans. Keep some handy in the fridge to use in salads, sandwiches or bowls because they are good for about three to four days, and store the rest in airtight containers in the freezer. 10. Spice It Up
Bland food is uninspiring, so �ind one or two marinades you love and use them for different foods. For instance, mixing olive oil, lemon juice, Dijon mustard, salt and pepper is not only great on salads but also goes well on chicken and veggies.
At most, keep three days’ worth of food in the fridge and store the rest in the freezer in airtight containers. Otherwise, your food will be susceptible to freezer burn. 15. Label It
Remember that steak you put in the freezer to eat in January? We didn’t think so. Food in the freezer actually does spoil eventually; it just takes longer. Use a Sharpie to write the date of the meal or food on a piece of tape and place it on the container or plastic bag. 16. Defrosting
Defrost your meals in the fridge overnight where they will be at a safe temperature. The National Center for Home Food Preservation warns that food thawing at room temperature or in warm water puts it in the danger zone — when temperatures are between 40 and 140 degrees — where bacteria rapidly multiply. Prep your ingredients ahead of time for quick and easy cooking.
Food Storage and Reheating 11. Wrap It Right
Now that everything is cooked, it’s time to squirrel some away. Foil, plastic wraps or bags and airtight containers are the best choices for storing most foods in the fridge, according to the Institute of Agriculture and Natural Resources at the University of Nebraska-Lincoln. If your plastic containers gross you out because you can’t get rid of the smell of last week’s �ish, replace them with stainless-steel or glass containers. If you stick with plastic, choose BPA-free containers with lockable lids to prevent spilling. 12. Cool It
Store your cooked food quickly — but make sure it’s completely cooled �irst. Putting away warm foods can MUSCLEANDPERFORMANCE.COM
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DECEMBER 2017 MUSCLE & PERFORMANCE
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BE WELL
Natural Pain Relief Put down the pill. Find relief from natural pain remedies instead. BY JILL SCHILDHOUSE
H
ave you noticed the recent movement to get back to the basics? For instance, people are switching to stand-up desks because sitting is the new smoking, and even city dwellers are suddenly raising their own chickens for organic eggs. So it’s no surprise that people are seeking natural solutions for pain relief.
“People are gravitating toward the use of natural remedies for pain because they do not come with the risks of addiction, drug interactions and side effects,” says Rebecca Lee, a registered nurse from New York City who founded Remedies ForMe.com to provide natural remedies, scienti�ic information, and tips on how to live a healthier and more natural life. “The body’s functions and systems respond better to natural remedies than synthetic drugs and have been around for thousands of years.” With deaths from prescription opioids — drugs like oxycodone, hydrocodone and methadone — having more than quadrupled since 1999, there’s no time like the present to explore Lee’s natural pain-relief recommendations: Ice and Heat. For sprains, wrap the injured
area with an elastic bandage, place an ice pack or frozen peas on it, and keep it elevated. This
will decrease the swelling and in�lammation, while the cold will reduce the rush of blood �low to the area and block the pain receptors. On the other hand, for tight, overworked muscles and knotted back and shoulders, use heat therapy (warm bath or place a heat pack over the tightened area).
Epsom Salt Bath. Epsom
salt, also known as magnesium sulfate, is great to use after a hard workout session. Magnesium is a natural muscle relaxer and, in the salt form, pulls excess water away from the injured tissues and reduces swelling. Epsom salt relieves muscle cramps, pain and soreness, relaxes the body and increases blood �low. Lee suggests �illing your bathtub with warm water, pouring in 2 cups of Epsom salt and soaking for 15 to 20 minutes.
Before popping pills, try one of these alternative remedies for natural pain relief.
Massage. A deep tissue massage will help relieve sore muscles. Your massage therapist can loosen the muscles and reduce pain with essential oils. (Lee proposes peppermint and eucalyptus for cramps, lemon grass and basil for spasms, and lavender and Roman chamomile for tension). You also can use a tennis ball, foam roller or other self-massage techniques.
Vitamin D. Vitamin D de�iciency can lead to the softening of the spinal cord, weaker muscles in the back and in�lamed vertebrae. Research has shown that patients with back pain have significantly lower levels of vitamin D. If you live in a climate with cold, dark winters, Lee says you may need 10 micrograms of a vitamin D supplement daily to avoid becoming de�icient. Capsaicin. Capsaicin is the
substance that gives chili peppers their spicy heat. It works by depleting a neurotransmitter called substance P. This protein transmits pain signals from nerve endings to the brain and helps activate in�lammation in the joints. Less substance P results in less pain and in�lammation.
Indian Frankincense. Indian
frankincense (Boswellia serrata) is gum resin from the bark of the Boswellia tree. It is a traditional remedy in Ayurvedic medicine. The Boswellic acids found in the resin inhibit enzymes and cytokines that trigger joint inflammation and the autoimmune response. They also help prevent cartilage loss.
Turmeric. This vivid yellow
38
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ADD CAPTION: Burn more fat and maintain muscle with full-body workouts.
spice is used in Indian curries and other Asian dishes. The active component in turmeric root is curcumin. This anti-in�lammatory polyphenol
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works by inhibiting the activation of genes and production of proteins that trigger pain and swelling. If you decide to use curcumin supplements, Lee advises choosing ones containing black-pepper extract to enhance bioavailability.
Fish Oil. Arthritis Research UK gives fish oil a score of 5 out of 5 for effectiveness in treating rheumatoid arthritis. The omega-3 essential fatty acids in fish oil have strong anti-inflammatory properties, which help counteract the many in�lammatory elements in a typical Western diet. Fish oil also contains vitamin D, necessary for building and repairing cartilage within the joints. You can increase your omega-3 intake simply by consuming more oily �ish such as salmon, trout, herring, mackerel or sardines.
Not a fish lover? Choose a fish-oil supplement instead.
Carlson Super Omega-3 Fish Oil Gems
Take one softgel one to five times daily, at mealtime. 130 softgels, $18.29
Take a detox bath and let the toxins flow out of your body through the skin.
The Grandpa Soap Co. Epsom Salt
4.25-ounce bar soap, $4.29
Lavender essential oils soothe aches and pains, disinfect, relax the mind and help you fall asleep.
The Vitamin Shoppe Essential Oil (Lavender) 1-ounce oil, $18.49
All these products can be found in The Vitamin Shoppe or at vitaminshoppe.com.
ACHES. PAIN. SORENESS. BLOOD CONTAMINANTS.*
D O N ’ T J U ST W I S H FO R G O O D H E A LT H . Neprinol is a blend of all-natural systemic enzymes formulated by a team of experts. Simply put, it’s created to work. An abundance of contaminants in the bloodstream can lead to a wide range of symptoms including pain, sore joints, tissue damage, and other undesirable states of health. Neprinol’s superior enzymatic potency can help cleanse your blood of these contaminants and support your body’s natural inflammatory response and repair processes.* By helping cleanse your blood, Neprinol also serves to increase and maintain healthy cardiovascular and liver function.
Learn more about how science, stats, and standards play a role in supplement selection and why you should always CHECK3 at arthurandrew.com/check-three. *From everyday activity
*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.
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Learn more by calling (800) 385-9596. 10/18/17 9:54 PM
PRO CORNER
From Bullied to Badass
Fabian Petrina turned to the gym to cope with navigating a new country, mean-spirited classmates and two medical crises. BY JILL SCHILDHOUSE
A
How did weightlifting help you navigate your childhood challenges?
I was that awkward kid with glasses who did not speak English and sat alone in the cafeteria. To me, the schoolyard became a battlefield on which I found myself dodging verbal and physical attacks, hiding in whatever shadow I could find. My left jaw and eye socket were fractured the one time I did try to stand up for myself, which shattered my selfconfidence. I was angry, lost and alone. The one “friend” who remained by my side was the sport of bodybuilding. Working out became more than a hobby, it became my foundation, my sanity and my safe haven. Seeing my passion for the sport, my mom signed me up for my first gym membership shortly before my 14th birthday. I began to spend every minute I could find in the gym, mimicking the exercises I saw bodybuilders do. By the time I started high school, I had a solid training routine and had begun meal prepping/following a strict diet. I was now no longer that little awkward kid. Through hard work, I constructed an armor that took the target off my back and allowed me to 40
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stand up tall and be proud of who I am.
You also faced several medical obstacles — and overcame them despite your doctors’ prognoses. Tell us about your mindover-matter attitude.
Shortly after starting high school, a routine checkup revealed a tumor in my left femur, and I was quickly forced to undergo multiple surgeries to have it removed. These surgeries left me immobile, in excruciating pain, and bound to a wheelchair and crutches for nearly a year. Eventually, I recovered fully and was able to return to my passion — bodybuilding — but not for long. At age 16, I had pain in my right ankle that was diagnosed as degenerated cartilage. Again, I was forced to undergo multiple surgeries, resulting in my tarsals being fused by screws to prevent further pain. I was told that I would not be able to live an active lifestyle, as excessive exercise would cause further damage and pain. I didn’t listen. As soon as I was able to, I went back to the gym, while still on crutches, and trained around the disability where I could. I learned to cope with the pain,
to work around it, and find lifts that would allow me to target the muscle I was aiming to work without causing further injury to my ankle. It took years and I still experience pain daily, but I was able to fight through the walls that arose before me and become a professional bodybuilder. How do you know when to push and when to stop?
I listen to my body. If I’m sore or overly exhausted, I take a rest day. If I feel energetic, I skip a rest day and go to the gym. I usually take MuscleTech’s Vapor X5 Next Gen on my way to the gym — a couple of scoops of orange mango pineapple, and the second I start my workout, I get this boost of energy to keep me going and the pump is unreal. The one thing I like the most is it has creatine and other muscle-building components in it, something you won’t find in many other preworkouts. I don’t eat a cheat meal just because it’s my “cheat day.” I take a cheat meal when my body needs it. Learning to listen to your body is the key to perfecting your physique in the gym.
For Fabian Petrina's workout, go to muscleandperformance.com.
Photo by Luis Rafael
s an 8-year-old in Weinheim, Germany, Fabian Petrina and his friends held competitions to see who could curl a 2-kilogram dumbbell for the most reps. As he got older, his passion for pushing himself past his physical limit continued to grow. While his friends were buying magazines about cars, he was reading training and nutrition articles in bodybuilding magazines. But everything changed when Petrina moved to the United States at age 13. He found himself alone, unable to speak the language, and quickly became a target to bullies. So he took to weightlifting as a way to protect himself and quickly gained the confidence he needed. Now, at age 25, Petrina is a sponsored athlete for MuscleTech who lives in Las Vegas and San Francisco and works on the client management team of a global mobility law firm. In July, he earned his WBFF pro card through a win in Arizona, which led to him competing in the WBFF Worlds in London in August.
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10/18/17 9:55 PM
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Photo by Luis Rafael
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BRAND SPOTLIGHT
Get to Know:
Sheer Strength Labs H
ave you ever noticed that there are two types of people in this world? The whiners and the doers. Those who simply complain about something yet take no action to fix it are the whiners. Those who channel that irritation into something positive, like innovation and creative solutions, are the doers. And the latter is precisely the role Sheer Strength Labs took on when it launched in 2013. “Quite honestly, we founded our company out of frustration,” says Matt Davis, co-founder. “Frustration with low-quality supplements, frustration with the lack of transparency we saw in the industry, and frustration with companies preying on the hopes and desires of customers.” As such, the company created products that feature transparent labeling. And that transparent philosophy remains at the core of Davis’ company today. “Our customers trust us with their hard-earned money, and that’s a trust we take seriously,” he says. “It’s our responsibility to ensure they get the most for their money and their efforts. We treat our customers with respect, honoring their trust and commitment to living life well. We do this every day by making sure we deliver only premium products to the marketplace. Our customers’ satisfaction comes first for us. It always has and always will. Period.”
line exclusively to offering overall full-body support.” So while the company still makes products for the gym — such as its best-selling formulas Sheer Pre-X and Sheer Nitro — it has added two new products to ensure its customers are functioning at an optimum level internally, as well: Sheer Prostate+ and Sheer Test+. These two products help promote health, optimize hormone levels and increase vitality so customers can enjoy all aspects of life, including sustained drive and restored libido levels. Davis points out that we all want to perform at our best — at the gym, in the office and at home — and that these lifestyle support prod-
BY JILL SCHILDHOUSE
ucts work with your system to help you do just that. And on that note, he hints at even more support formulas coming in the months ahead. A Powerful Partnership
Thomas DeLauer, one of the most covered fitness models of the past few years, joined Sheer Strength Labs’ Clinical Advisory Board in 2016. With a degree in nutrition along with an incredible transformation of his own, DeLauer has helped hundreds of thousands of people enhance their lives through fitness. “DeLauer is a stickler for the truth and for the science to back up that truth, so our relationship was a perfect match right from the start,” Davis says.
P P
Y e li t W b t b h b li it
S c a a e t b P a o b r e
Enhancing Life Beyond the Gym
In the last two years, Sheer Strength Labs has evolved to include a more holistic lifestyle approach because that’s what their customers were consistently asking for. “Our customers wanted to feel healthier in all aspects of life — not just at the gym,” Davis says. “The more we heard this feedback, the more we realized we needed to transition our focus to include a full-body product approach. Our customers want to feel jacked as they lift at their gyms, but they also want more energy to play with their kids after work. Some want to lose a few pounds. Others want to increase their testosterone levels to experience the vitality and virility they felt in their earlier years. Knowing this helped shift our focus from being a performance 42
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“ j
~ MUSCLEANDPERFORMANCE.COM
10/18/17 9:55 PM
As endorsed by
Thomas DeLauer Celebrity Trainer and Nutrition Expert
PURE. PROVEN. PERFORMANCE. You are dedicated to your pursuit for excellence—working hard to stretch your limits, crushing past goals to push through to new levels of performance and strength. We understand you need pure products based on rock-solid scientific evidence that support your goals and work with your body to deliver premium results. You work hard, you play harder, and you need a fullbody supplement system that supports the life you’ve built as you work every fiber to its limits—head to toe. Sheer Strength products deliver that combination of clean fuels and proven active ingredients that ignite your system and boost your recovery—giving you that edge you need to go beyond shredding those goals to reach new levels—even beyond what you thought was possible. Products that support your peak condition and performance help ensure you are not only getting the most out of every workout, but then have optimum overall health to recover quickly so you are able to truly enjoy your amazing life.
“Everybody pities the weak; jealousy you have to earn.” ~Arnold Schwarzenegger
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PURE. No mysterious fillers. No ambiguous “proprietary blends”. Sheer Strength Labs shows you exactly what you are getting in every serving, down to the last milligram. No one wants sawdust or grains or who knows what in the very products they are trusting to make life better. But often many of the very products relied on to improve performance, health, and stamina hide behind proprietary blends, so there’s no way to actually KNOW what you’re putting into your body. It’s like adding fluids to your car from an unmarked bottle—who knows what those blends can do to your engine. No one wants that kind of dangerous exposure—especially from products to which you’re entrusting the most valuable asset you have—your self. We know you are trusting us to provide you with high quality, contaminate-free ingredients. That’s what you get in every serving; nothing but pure, high power formulas blended and cGMP-certified in the great U.S.A. PROVEN. Cold, hard scientific data. You need to know that the health, wellness, and performance compounds you invest in will work. You need science to back up and serve as the basis for that initial decision to step up and try a product line. Hearing how great a supplement is from hundreds (OK, hundreds of thousands) is not enough for you to KNOW it will be the powerhouse combination you need to reach those high goals you have set for yourself. That’s
because you know that endorsements from all the trainers, celebrities, and sports heroes mean nothing if the products don’t have the substance to back up those claims. PERFORMANCE. It all comes down to results: All the pure ingredients and proven technology in the world mean nothing without results that are delivered consistently—lift after lift, pump after pump. Anyone can lift, but you are sculpting a work of art. Sheer Strength supplements are the tools that help you carve every muscle fiber while giving you the clarity and internal support that set you apart from the mere gym enthusiast. That incredible performance you get from augmenting your power-packed routine with Sheer Strength is what makes it so indispensable. From revving up with Sheer® Pre-X to blasting each rep with Shred, you will feel that sustained rush that helps you push past plateaus and get the look and mass you want. Go ahead and skip the kale, but don’t skimp on your tools. Sheer Strength products are pure, proven ingredients because that’s what your body needs to perform at it’s peak, giving you the added life-enhancing fuels and wellness products that boost your system and position you to experience and chisel the best possible “you.” Invest today in a product line that will be your reliable partner as you work to craft your masterpiece.
10/18/17 9:55 PM
T I P O DR LIKE IT’S HOT CPT By Matt Daspin, Cory Sorensen by y ph ra og Phot
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The days are shorter, the nights are colder and you can no longer zip up your jeans. Winter may be here, but it doesn’t mean you have to pack on the pounds. This plan will help you stay summer lean yearround.
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W
ith an endless variety of new weight-loss fads being ceaselessly pushed on the public, it has become increasingly complicated to get started with the task of losing weight. In an effort to help you navigate through copious crash diets and the excessive restrictions required by draconian weight-loss plans, we at Muscle & Performance have created a no-nonsense scienti�ic system to help you lose a signi�icant amount of weight — we’re talking at least 20 pounds — over the course of three months. The essential factors contributing to this weight loss will be the usual: diet, resistance training and (duh) cardio. We break all these factors down for each individual, so that through consistency, you should be able to lose at least 1 to 2 pounds of body fat per week. Better yet, you’ll be able to keep it off while maintaining lean muscle mass, strength and endurance.
DIET
Most stories about weight loss start with the training — and we get why. Even if you’re not quite at the point at which you can consider training fun, at the very least it’s the dynamic part of undertaking a program like this. But because you spend more time every day out of the gym than in the gym, nutrition is what’s going to make the difference between where you are now and where you will be in three months.
DIET RIGHT
Fundamentally, what you put into your body has a great effect on the number you see on the scale. Science and math tell us that losing weight can be as simple as consuming fewer calories than you burn on a daily basis. At the same time, too high of a caloric de�icit will waste away muscle mass and hinder weight loss, because the more muscle a body has, the more calories it burns at rest. To �ind the total number of calories you will consume each day, multiply your current weight by 12. Then break that total down into macronutrient percentages and �igure out what to eat and when. Ingesting an optimal amount of protein, carbohydrates and fat in the right ratios will allow your body to burn calories at an accelerated rate. This, in addition to your food intake, a strategic supplement plan and taking in a gallon of water each day, will enhance the weight-loss process.
PROTEIN
Protein is known for its role in the muscle-building process, but it’s also critical for maintaining muscle mass while losing weight. A minimum of 1 gram of protein per pound of bodyweight (that’s 200 grams for a 200-pound guy) will be needed, with optimally 40 percent of your daily calories coming from protein. Protein should be the main calorie source at every meal and should be consumed within 30 minutes of rising in the morning and before and after training. If eating that much whole food is too much, supplement with protein powder.
The following meal plans represent a sample day for a 200- to 210-pound man and a 160-pound woman. Don’t fall into either of those categories? No problem. To personalize the diet, multiply your current weight by 12 to get your daily total calories and divide your daily totals to allow for at least 40 percent protein, at most 40 percent carbs and roughly 20 percent fat.
MEN
WOMEN
Upon Rising
1 scoop protein powder
1 scoop protein powder
Meal 1
• 3 whole eggs • 5 large egg whites • 1 cup oatmeal (dry; stevia optional)
• 2 whole eggs • 3 large egg whites • 1 cup oatmeal (dry; stevia optional)
Meal 2
• 8 oz chicken breast • ½ cup brown rice • 1 cup cooked broccoli • 1 medium sweet potato
• 4 oz chicken breast • ½ cup brown rice • 1 cup cooked broccoli • 1 medium sweet potato
Preworkout
• 1 scoop protein powder • 1 apple
• 1 scoop protein powder • 1 apple
Postworkout
• 2 scoops protein powder • 1 (2-oz) packet Skittles • 1 scoop postworkout amino-recovery supplement
• 1 scoops protein powder • ½ (2-oz) packet Skittles • 1 scoop postworkout amino-recovery supplement
Meal 4
• 6 oz ground turkey (97% lean) • ½ cup cooked quinoa • 2 cups salad • 1 tbsp olive-oil-and-vinegar salad dressing
• 4 oz ground turkey (97% lean) • ½ cup cooked quinoa • 2 cups salad • 1 tablespoon olive-oil-and-vinegar salad dressing
Meal 5 (before bed)
• 8 oz nonfat cottage cheese
• 6 oz nonfat cottage cheese
Daily Total
2,542 calories, 268 grams protein, 237 grams carbs, 58 grams fat
1,913 calories, 201 grams protein, 185 grams carbs, 41 grams fat
Take a multivitamin, thermogenic fat burner and fish oil in accordance with dosage recommended by the product. 46
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CARBOHYDRATES It is said that “fat burns in a �lame of carbohydrates,” but at the same time, excess carbohydrate intake will undoubtedly result in bloat and rapid weight gain. For this reason, your plan will limit, but not eliminate, carbohydrate intake. As your physical activity decreases toward the end of each day, you will restrict carb intake with each successive meal. None of the carbohydrates consumed (other than those immediately following resistance training) will be from sugary or starchy sources; rather, they will come from �ibrous vegetables with some whole grains. Your daily total of calories from carbs will never be more than 40 percent.
FAT
Fat gets a poor reputation because of its name, but that’s because it’s not very well-understood and dietary fat does not in any way equate to body fat. In fact, monounsaturated fats and omega-3 and omega-6 fatty acids from healthy sources can be very bene�icial to a fat-loss diet. For this reason, you will include some fat in your diet and will supplement with fatty acids, as well. Because carbohydrate intake remains moderate, 20 percent of daily calories will come from dietary fat.
RESISTANCE TRAINING
One of the greatest weapons you have in the war against calories and weight is your muscle mass. In this program, to stimulate as many muscle �ibers as possible, you
STACK ’EM UP
will use two different training protocols: one for building strength and power and another for promoting endurance and stamina. You will be lifting with weights four days a week. On two of these days, you will be using linear periodization, a system in which you increase the amount of weight you use on each set of a given exercise while the volume (number of reps) of each set decreases. On the other two resistancetraining days, you will use reverse-linear periodization, in which the the weight will get lighter with each set as you do more reps. Interspersed among these reverse-linear periodization sets are circuits that require you to use the same amount of weight on each exercise but to attempt to perform at a faster speed with each set. To maximize and build your cardio strength output, you will also include supersets, circuits and timed abdominal work on these days.
CARDIO
Throughout the program, you will be doing two different types of cardio, both twice a week. You will use high-intensity interval training — alternating sprinting for 30 seconds with walking for one minute — for a total of 30 minutes. Doing HIIT on a treadmill makes it easier to stay consistent with timing, but it can be done outside or on a track, too. And you’ll be doing steady-state cardio, maintaining a slower but consistent speed for 45 minutes. You can use a StepMill, rower or treadmill on an incline, and you can do these cardio workouts on either training or non-training days at your convenience.
We all understand the importance of good nutrition, but sometimes you need to supplement to make sure you’re getting everything you need to reach your goals. To give you energy, help you get lean and meet your protein requirements, consider these key supplement stacks.
BPI Sports Garcinia + Carnitine and Best BCAA Shredded: Garcinia + Carnitine combines
two nonstimulant weight-loss ingredients to burn fat for energy, suppress appetite and cravings, and improve performance. Stack that with BCAAs to help you recover faster and preserve lean muscle mass. Take in the morning before fasted cardio.
BPI Sports CLA + Carnitine and Best BCAA w/ Energy: Best BCAA w/ Energy is an all-in-
one muscle-building and recovery formula with an energy boost to increase performance and focus. Pair that with CLA and L-carnitine, two ingredients that have been clinically shown to burn stored body fat. Take this stack preworkout.
BPI Sports ISO HD and Best BCAA Shredded: ISO HD is a whey isolate and hydrolysate low-calorie protein that delivers 25 grams of quick-digesting protein to promote lean muscle growth. It mixes easily with BCAA Shredded for maximum fat loss. Take this stack postworkout.
These products can be found at The Vitamin Shoppe or on vitaminshoppe.com. MUSCLEANDPERFORMANCE.COM
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STARTING POINT To give yourself the most clear-cut path to losing weight, you must first know where you’re starting from. An initial weigh-in will allow you to track your progress week by week, ensure the sustainability of your weight loss and give you a starting point from which to set up a baseline diet. It’s also not a bad idea to take a starting photograph — if nothing else, you can use it for comparison when you’re not sure you’re making progress.
Plate Front Raise
B
Bodyweight Dip
Day 1: Strength
On strength days, you will perform high-intensity movements emphasizing particular musculature for a series of two to three exercises, then will move on to a different area of your body. Attempt to perform each set with an increased load while decreasing the reps on each set. By focusing on one muscle group for each series of exercises, you will reap the benefit of fully exhausting a bodypart before moving on to the next fresh muscle group to do the same.
DAY 1: STRENGTH WORKOUT
A
EXERCISE
SETS
REPS
CHEST Bench Press
3
12, 10, 8
Cable Crossover
3
12, 10, 8
TRICEPS Bodyweight Dip
4
to failure
Standing Cable Triceps Extension
3
12, 10, 8
3
12, 10, 8
SHOULDERS Dumbbell Military Press Plate Front Raise
3
12, 10, 8
Lateral Raise
3
12, 10, 8
3
12, 10, 8
Weighted Back Extension
3
12, 10, 8
Lying Hamstring Curl
3
12, 10, 8
LEGS Deadlift
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Day 2: Endurance
On endurance days, you will train with highly aerobic exercises, using a lighter weight but performing more reps. You’ll also do circuits, attempting to increase your speed with each set. On these days, you will train your full body to maximize caloric expenditure by recruiting as much musculature as possible. Additionally, the exercises target different muscle groups in order to help mitigate any adaptation the body may go through on the strength days and provide a progressive stimulus for your muscles.
Calf Raise
DAY 2: ENDURANCE WORKOUT EXERCISE
SETS
REPS
Kettlebell Burpee
3
10, 12, 15
Thruster
3
10, 12, 15
Kettlebell Sumo Deadlift High Pull – superset with – Kettlebell Swing
3
10, 12, 15
3
10, 12, 15
Wall Ball
3
15
Sit-Up
3
15
Step-Up
3
15*
Plank
3
45 sec, 60 sec, 90 sec
Leg Press – superset with – Calf Raise
3
10, 12, 15
3
10, 12, 15
Standing Arnold Press
3
10, 12, 15
Hanging Knee Raise
3
10, 12, 15
Plyometric Split Lunge
3
10, 12, 15
T Push-Up
3
15
Hollow Hold
3
15
Mountain Climber
3
15*
CIRCUIT:
A
CIRCUIT:
*Each circuit uses the same weight and rep scheme for all three sets. However, attempt to complete each successive set faster than the last.
B
Mountain Climber
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Plyometric Split Lunge
A
B
T Push-Up
C C
A
B
Day 3: Rest
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Recovery is essential to promoting successful weight loss on this program. To make sure you do not experience diminished returns from your hard work, the program allows for three rest days per week. Cardio is to be done at your discretion given your energy levels for the day. However, at least one day a week should be a true rest day, with no cardio and no training. This will give the central nervous system a break and ensure your sustained success.
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DAY 4: STRENGTH WORKOUT EXERCISE
Plate Upright Row
SETS
REPS
BACK Bent-Over Barbell Row
3
12, 10, 8
Seated Cable Row
3
12, 10, 8
Assisted Pull-Up Machine
3
12, 10, 8
SHOULDERS Plate Upright Row
3
12, 10, 8
Rear-Delt Reverse Flye
3
12, 10, 8
Barbell Biceps Curl
3
12, 10, 8
Preacher Curl
3
12, 10, 8
3
12, 10, 8
BICEPS
LEGS Back Squat Dumbbell Walking Lunge
3
12, 10, 8
Leg Extension
3
12, 10, 8
A
B
B A
Bent-Over Barbell Row
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DAY 5: ENDURANCE WORKOUT
Dumbbell Walking Lunge
EXERCISE
SETS
REPS
Box Jump
3
10, 12, 15
Kettlebell Box Pistol Squat
3
10, 12, 15
Side Plank (each side)
3
45 sec, 60 sec, 90 sec
Squat Jump
3
15*
Wall Sit
3
45 sec, 60 sec, 90 sec
One-Arm Dumbbell Snatch
3
15
Dumbbell Triceps Kickback – superset with – Dumbbell Cross-Body Hammer Curl
3
10, 12, 15
3
10, 12, 15
Stiff-Legged Deadlift
3
10, 12, 15
Dumbbell Incline Bench Press – superset with – Two-Arm Dumbbell Row
3
10, 12, 15
Toes-to-Bar
3
10, 12, 15
Russian Twist
3
10, 12, 15
Dumbbell Curl to Shoulder Press
3
15*
Double-Under
3
15
Inchworm Push-Up
3
15
CIRCUIT:
A
B
C
CIRCUIT:
*Each circuit uses the same weight and rep scheme for all three sets. However, attempt to complete each successive set faster than the last.
Dumbbell Triceps Kickback
A
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Dumbbell Incline Bench Press
A
Dumbbell Cross-Body Hammer Curl
B
Two-Arm Dumbbell Row
A
B
Days 6 and 7: Rest MUSCLEANDPERFORMANCE.COM
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Enhance Performance With
MELATONIN BEST-KNOWN AS A SLEEPINDUCING SUPPLEMENT, MELATONIN HAS SOME SURPRISING BENEFITS. BY DWAYNE N. JACKSON, PH.D.
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K
nown among science nerds as N-acetyl5-methoxytryptamine, melatonin is an indoleamine neurotransmitter, which is synthesized from the essential amino acid tryptophan and secreted by the pineal gland (in the brain). Melatonin synchronizes the body’s internal clock (or circadian rhythms) and is released in abundance at night or in states of darkness. Because of its connection with light/dark cycles and the fact that it can help induce sleep (when taken before bed), most people consider melatonin supplements only when they are trying to combat jet lag or insomnia. However, studies show that melatonin supplementation provides myriad health benefits beyond promoting sleep, including increased antioxidant activity, anti-inflammatory characteristics, immunity support, anti-cancer activity, cardiovascular protection, diabetes and obesity prevention, neuroprotection, and anti-aging activity. With this laundry list of benefits, it’s no wonder scientists have been studying melatonin as a performance-enhancing supplement.
Melatonin and growth hormone
Growth hormone (GH) is released during sleep and exercise recovery to promote muscular repair and growth and increased lipolysis (aka fat burning). After intense exercise, your body prepares its internal environment for recovery, and this includes increasing the release of hormones like GH, which promote increased anabolism. Studies have shown that taking melatonin before training will not make you sleepy during your workout but that it will augment GH release around the workout window. For example, one study showed that taking 5 milligrams of melatonin one hour before completing a short bout of moderate-intensity cycling exercise resulted in a 72 percent increase in peak GH release when compared to exercising after taking a placebo. A more recent study from Baylor University reported that trained males who
were given 5 milligrams of melatonin one hour before a leg workout had a doubling of GH levels before and after training compared to subjects who received a placebo. In fact, the researchers reported that subjects who took only 0.5 milligrams of melatonin had higher GH levels after training. GH secretion (like melatonin) is tuned to the body’s circadian rhythms. On rest days, the greatest surge of GH from the anterior pituitary occurs at the onset of slow wave/deep sleep. Interestingly, studies have shown that taking up to 5 milligrams of melatonin (without daily exercise) before sleep or during wakeful hours results in increased blood GH levels. This is mainly because melatonin decreases the secretion of a hormone called somatostatin (or growth hormone– inhibiting hormone). Somatostatin normally decreases GH secretion, so when it is “blocked” by melatonin, GH secretion goes up.
Melatonin as an antioxidant
Heavy training can independently promote the production of free radicals, like reactive oxygen species (ROS), leading to increases in oxidative stress. The body adapts to this “oxidative insult” by upregulating its enzymatic antioxidant defense system during exercise recovery, which improves the efficiency of the body’s antioxidant defense system and protects cells against oxidative damage during subsequent exercise bouts. Notably, low levels of ROS improve muscle force and adaptive responses to training, so you don’t want to eliminate them by super-dosing antioxidants before training. Conversely, high levels of ROS lead to strength loss and muscular fatigue during prolonged and intense exercise. This delicate balance between beneficial and harmful effects of ROS is fundamental to physiological function, health and exercise adaptation. Research clearly shows that melatonin is one of the body’s most potent antioxidants, with about twice the capacity as vitamin E to buffer ROS, which synergizes with
MELATONIN IS GOOD FOR MORE THAN JUST A GOOD NIGHT’S SLEEP. TAKE IT FOR IMMUNITY SUPPORT, CARDIOVASCULAR PROTECTION AND EVEN IMPROVED PERFORMANCE.
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Take melatonin before bed for better sleep and recovery.
the body’s antioxidant pool to improve its overall activity. In support, a study conducted at the University of Seville Medical School in Spain illustrated that taking either 6 milligrams of melatonin or a placebo 30 minutes preworkout increases blood total antioxidant activity and decreases exercise-induced oxidative stress. As a bonus, athletes who took melatonin had increased fat metabolism during training and overall improvements in immunity.
Melatonin and inflammation
Beyond increases in oxidative stress, long and intense exercise bouts signal the body to release in�lammatory cytokines (small proteins) that promote muscle damage and lead to muscle soreness. A study published in the Journal of Pineal Research examined whether pretraining melatonin supplementation would improve the oxidative and in�lammatory responses associated with intense training. In this study, a group of highly trained endurance athletes were given a melatonin supplement or placebo for three days before completing an intense 50-kilometer uphill run in the Sierra Nevada (in Granada, Spain). At the end of the study, the authors concluded that oral supplementation of melatonin during high-intensity exercise is ef�icient in reducing oxidative stress and markers of in�lammation. In all, such improvements in the muscular microenvironment protect muscles from damage, thereby potentiating training adaptations.
How to supplement melatonin
So, by now, it should be obvious that melatonin is a great supplement to take during training and rest days to improve oxidative status, augment GH release and promote restorative sleep at night. Based on past and MUSCLEANDPERFORMANCE.COM
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current literature, the best way to supplement melatonin and take advantage of all its positive effects is to take 0.5 to 5 milligrams 30 to 60 minutes before training and 0.5 to 5 milligrams immediately before hitting the sack. On rest days, take the preworkout dose at the same time as you would on training days. Natrol Melatonin TR
100 5-milligram tablets, $8.20
The Vitamin Shoppe Liquid Melatonin 1-milligram drops, $5.99
Source Naturals Melatonin
50 sublingual 5-milligram tablets, $12.49
These products can be found in The Vitamin Shoppe stores or on vitaminshoppe.com.
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It’s one of the most underrated minerals, but magnesium is essential for optimum health and performance. Here’s how to make sure you’re getting enough. BY JILL SCHILDHOUSE
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Minerals are critical to overall health because they are necessary for the proper activation of the body’s nerve and muscle cells. They also help regulate metabolism, maintain body pH and allow the transfer of nutrients across cell membranes. Clearly, ingesting the optimal amount of each mineral daily is vital to our well-being — but unfortunately, it’s easier said than done. “The present state of our soil is not just deficient, it’s dead,” says Carolyn Dean, M.D., ND, Medical Advisory Board member of the Nutritional Magnesium Association and author of The Magnesium Miracle (Ballantine Books, 2017). “Most modern farming techniques use chemicals and pesticides, which bind up half the minerals that are remaining in the soil, making our foods severely mineral deficient. If there’s no magnesium in the soil, plants will have none. You simply cannot get all your nutrients in a good, balanced diet — you need to take supplements.” Magnesium is Dean’s main area of expertise, and she estimates that our depleted soil results in more than 75 percent of Americans being unable to meet their Recommended Daily Allowance of this important building block.
Benefits of Magnesium This miraculous mineral wears many hats in our daily lives, Dean says, including the following:
❱ Energy Production. Magnesium’s most important function is the creation and transport of energy in the trillions of cells making up our body. Magnesium is a cofactor in the production of ATP (adenosine
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triphosphate), which transports chemical energy within cells for metabolism.
❱ Protein Production. Research has found that magnesium is required for the structural integrity of numerous body proteins. To date, 3,751 magnesium receptor sites have been found on human proteins. ❱ Protein Synthesis. Magnesium is used in synergy with dozens of other vitamins, minerals, nutrients and enzymes to modify food and create the structural components of the body. ❱ Transmitting Nerve Signals and Regulating Calcium. Magnesium permits a small amount of calcium to enter a nerve cell, just enough to allow electrical transmission along the nerves to and from the brain. Even our thoughts, via brain neurons, are dependent on magnesium.
Dangers of Deficiency
Because magnesium catalyzes most
of the chemical reactions in the body, Dean says that insufficient levels can cause countless functions to suffer. This, in turn, causes or exacerbates more than two dozen common conditions, including acid reflux, adrenal fatigue, aging, angina, anxiety, atrial fibrillation, brain function, high blood pressure, calcium deposits in our arteries, high cholesterol, constipation, depression, Type 2 diabetes, fibromyalgia, headaches, heart attacks, irritable bowel syndrome, inflammation, insomnia, kidney stones, migraines, muscle spasms, nerve twitches, premenstrual syndrome, seizures and sports injuries. “With insufficient magnesium levels, too much calcium accumulates in the cell and triggers excessive contraction and disrupts cell function,” Dean says. “Too much calcium unregulated due to magnesium deficiency can deposit in soft tissues and may become toxic, causing painful conditions such as some forms of arthritis, kidney stones, osteoporosis and calcification of the arteries leading to heart attack and cardiovascular MUSCLEANDPERFORMANCE.COM
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disease. Thus, magnesium is a natural calcium channel blocker without the harmful side effects of calcium channel-blocking medications.”
Magnesium Makes Muscles
Magnesium is intimately involved in efficient muscle function. The mechanisms include oxygen uptake, electrolyte balance and energy production. Dean explains that magnesium relaxes muscles and balances calcium, which contracts muscles, working together to make muscles work properly. “ATP, the main source of energy in cells, must be bound to a magnesium ion in order to be biologically active,” Dean says. “To make ATP in the Krebs cycle in mitochondria, you need magnesium in six of the eight steps of that cycle.” Athletes take note: Magnesium is lost in sweat but not replenished by the normal electrolyte replacement drinks. Ensuring your magnesium levels stay sufficient will ultimately help eliminate muscle
cramps, lactic-acid buildup, and aches and pains.
Getting Your Daily Dose While magnesium is critical, it’s not easy to come by in food. “One hundred years ago, we could obtain 500 milligrams of magnesium in our diet, but today, we are lucky to get 200 milligrams,” Dean says. While that’s no reason to skimp on magnesium-rich foods — such as green leafy vegetables, seaweed, cacao, nuts, seeds and whole grains — it does mean you’ll need to pair it with supplementation. Because our bodies don’t easily absorb all forms of magnesium, Dean recommends choosing magnesium citrate powder. “It’s highly absorbable and can be mixed with hot or cold water and sipped throughout the day,” she explains. “I consider 600 milligrams a day of elemental magnesium to be necessary — which is above the 350 to 400 milligrams RDA.” Just be careful not to go overboard — too much magnesium may result in a laxative effect.
Ensuring your magnesium levels stay sufficient will ultimately help eliminate muscle cramps, lactic acid buildup, and aches and pains.
THE MAGIC OF
MAGNESIUM
So now you know why you need it. Here’s where you can find it. Try one of these three products to hit your recommendation on the daily.
Natural Vitality Natural Calm
Stir this powdered magnesium citrate that’s sweetened with organic stevia into water and sip throughout the day. 16-ounce powder, $24.59
Dr. Teals Pure Epsom Salt Soaking Solution
Because magnesium can be absorbed through your skin, Epsom salt (magnesium sulfate) is a great choice for those who like baths. For kids and adults, put 1 to 2 cups in a warm bath (or foot bath) and soak for no more than 30 minutes. 3-pound bath salts, $6.99
Garden of Life Dr. Formulated Relax & Restore Magnesium
This powder makes a fizzy drink that will help relax you, allowing you to get a good night’s sleep, which helps restore your body’s optimum magnesium levels. 6.7ounce powder, $17.99 These products can be found at The Vitamin Shoppe or on vitaminshoppe.com. MUSCLEANDPERFORMANCE.COM
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Boost Your Performance
THIS MONTH’S SELECTION OF PRODUCTS WILL AID YOUR EFFORTS IN — AND OUT — OF THE GYM. t Arthur Andrew Aminolase TPA Aminolase TPA allows for nearly 100 percent of ingested protein to be used for muscle building, strength and recovery. In a university study, Aminolase converted 25 grams of protein to nearly 100 percent amino acids whereas the placebo average conversion rate was 15 percent. MuscleTech Test HD Super Elite u Increase testosterone production and support muscle growth with the new Test HD Super Elite from MuscleTech. This anabolic formula features a precise dose of boron citrate, scientifically shown to increase free-testosterone levels and decrease estradiol levels after only seven days. Super Elite also includes Sensoril ashwagandha (as Withania somnifera), which lowers the stress hormone cortisol. t GAT Sport Men’s Multi + Test GAT Sport’s great-selling Men’s Multi + Test is available in a new 150-count value size. This complete Men’s Multi is formulated with the added benefit of testosterone support. GAT’s Men’s Multi + Test with minerals offers every man the complete nutritional value for daily life they need and the testosterone support they want. It’s easy on the stomach, and the new 150-count value size makes it your best multi choice, ever. Dymatize PreW.O. u Experience the future of intense training. Dymatize PreW.O. is a preworkout formula that will turn your workouts into extraordinary experiences. Unleash super-intense workouts and explosive training sessions while enjoying an unmatched flavor experience. Amplify the intensity of your workouts with citrulline malate, Nitrosigine, TeaCrine, beta-alanine and caffeine. Dymatize PreW.O. is perfectly engineered to support your goals and make each workout count. It mixes clean and goes down smooth. Never sacrifice taste. Never waste a workout. It’s available in three delicious flavors: chilled fruit fusion, handspun cotton candy and sweet cherry lime. t Novex Biotech Growth Factor-9 When taken daily, Growth Factor-9 is a one-of-a-kind formula clinically shown to raise your body’s natural production of human growth hormone (HGH). HGH has been associated with restoring youthful vitality, increasing lean muscle mass and energy, improving recovery, getting better sleep, and enhancing sex drive. The patented Growth Factor-9 formula is a nonprescription, non-injection dietary supplement clinically validated to naturally increase your own HGH levels up to 682 percent.
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t AllMax Nutrition TestoFX TestoFX works with your body to amplify the testosterone you’ve already got — naturally. TestoFX is a research-based, scientifically validated, five-stage testosterone amplifier. Three separate U.S. government patents independently back key ingredients, and clinical research verifies its effectiveness
Beast Sports Nutrition BCAA 2:1:1 u Branched-chain amino acids done right — that’s Beast Sports Nutrition BCAA 2:1:1. Featuring the clinically proven 2:1:1 ratio to stimulate muscle protein synthesis, it includes Instaminos for true instantized BCAAs to maximize lean muscle gains. Beast BCAA 2:1:1 also has tart cherry powder to help you bounce back from heavy training like it never happened.
t Healthy ’N Fit 100% Whey Pro-Amino More than just a whey protein, 100% Whey ProAmino contains whey protein, whey peptide aminos, whey protein fractions and enhanced ultra amino, all equating to a high-quality, effective, pure, clean whey formulation. It contains 45 grams of protein per serving, and it’s very high in branched-chain amino acids and essential amino acids. It contains no artificial flavors, colors or sweeteners.
Finaflex Stimul8 u Stimul8 ready-to-drink beverage is your ideal energy drink to take with you when you are on the go. Featuring an exclusive energy matrix, Stimul8 RTD gives you the energy needed to get you through the day and power you through the toughest workouts.
t True Athlete Natural Whey Protein Isolate True Athlete’s Natural Whey Protein Isolate is free of artificial sweeteners, colors and flavors. It’s the perfect protein fuel for athletes and is NSF Certified for Sport. The low lactose formulation also features digestive enzymes and prebiotics to optimize digestion, absorption and efficacy.
BPI Sports Best BCAA Soft Drink Series u Feel the fizz! Our brand-new Best BCAA Soft Drink Series uses the same muscle-building and recovery formula as the best-selling Best BCAA, but now, it comes in four, irresistible soft drink flavors: root beer, cream soda, orange soda and grape soda. It’s lightly carbonated, delicious and refreshing. MUSCLEANDPERFORMANCE.COM
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… Ways to De-Stress Stress can weigh you down; these five techniques can lift you up. BY LARA M C GLASHAN, MFA, CPT
Timer (free on iTunes and Google Play), where a coach or guru can talk you through it.
IT OUTSIDE 2 HIIT Those with chronic stress develop stiffness in
their blood vessels, which could lead to serious heart issues. Exercise keeps your vessels in good working order, improves your ability to use oxygen and increases blood �low. It also releases endorphins — natural painkillers that help improve your mood and sleep quality — and dopamine — which improves motivation, relieves tension and depression, and boosts con�idence. Try doing a high-intensity interval training workout at the park: Research shows that exercising in green space creates a state of moving meditation, wherein you focus on the movements of your body instead of your stressors, and another Finnish study found that HIIT activity released the most endorphins.
LOTS 3 LAUGH Laughing has been shown to release endorphins,
W
hen it comes to stress, your body can’t tell the difference between running a Fortune 500 company or running from a bear — the chemical reactions are the same: Your brain sends the Ahhhhhggggg! signal to the adrenal glands, which then release adrenaline and cortisol, the hormones responsible for the �ight-or-�light reaction. These chemicals hit your brain and cause elevation of heart rate, rapid breathing, increased blood pressure and a surge of energy — all useful when trying to escape that bear. But if you’re continually on high alert, this chronic stress can cause immune system suppression, in�lammation, decreased libido, weight gain, insomnia, mood swings, and even heart attacks and strokes. The holiday season tends to compound stress levels, so use these �ive ways to relax, re-center and refocus.
MINDFULLY 1 MEDITATE Mindful meditation, in which you focus on
present-moment experiences rather than letting your mind drift, has been shown in numerous studies to reduce cortisol, lower blood pressure, and relax your mind and body. One study also found it improved memory, creativity, self-control and mood. Find a quiet place and sit or lie in a comfortable position. Close your eyes and focus on your breath. When your mind wanders, gently redirect it back to your breathing. Start with �ive minutes a day and build from there. Having trouble? Try a guided meditation app such as Insight
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lower cortisol, increase HDL “good” cholesterol, and reduce arterial in�lammation by causing the tissue of the vessels to expand, increasing blood �low. Enjoy time with upbeat friends, read a funny book or watch a funny movie.
THE E-DRUG 4 UNPLUG A recent study from the University of Gothenburg
in Sweden found that excessive screen time was associated with elevated stress, loss of sleep and depression. Computer games have also been shown to induce the same physiological effects of stress such as increased heart rate and blood pressure, elevated cortisol and mindless eating. Consciously unplug yourself and interact instead with friends and family. Shut down all screens — phone, TV, tablets — at least an hour before bedtime: The blue light emanating from screens inhibits melatonin production, leading to poor sleep quality and insomnia.
BREATHE 5 BELLY Researchers from Stanford University found that
deep breathing can change your emotional state by stimulating the parasympathetic nervous system, which helps you relax, slows your heart rate and lowers blood pressure. Find a quiet place to sit or lie down. Take a deep breath in through your nose, allowing your chest and belly to rise, hold it brie�ly, then breathe out slowly through your nose. Or try “Breathe,” which is built into the Apple Watch operating system: The watch taps lightly on your wrist every four hours and guides you through a one-minute session of deep breathing.
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Sources: Ipsos Public Affairs survey, Dec. 2016; Simmons Research, Multi-Media Engagement Study, Spring 2016. 20-Top5-1217.indd 67
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10/18/17 10:04 PM
UNIVERSITY STUDIED 2:1:1 RATIO TART CHERRY POWDER FOR RAPID RECOVERY MAXIMUM MUSCLE ENDURANCE RAPID DISPERSION TECHNOLOGY JOINT SUPPORT
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