Physique 3D Summer 2012

THE PERFECT

PROTEIN THE “SUPER BLEND” THAT CHANGES

EVERYTHING BRIGHTEN UP YOUR SUMMER REAP THE BENEFITS OF SUNLIGHT WITHOUT THE SKIN DAMAGE

GENERATION STRONG A NUTRITION GUIDE FOR KIDS AND TEENS America’s Golden Girl Olympic Sprinter ALLYSON FELIX is Ready to Rock London

+

Celebrate Fitness at the Europa Super Shows!

GET AN

AGELESS BODY TRAINING TIPS TO

KEEP YOU YOUNG

Savory Protein-Enriched Peanut Butter Coating

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18 Vitamins & Minerals

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2/2/12 10:21 AM

Contents

| SU MME R

201 2

| VOL.

1 NO. 2

26

16

4

20

16

Departments/Columns 2 Editor’s Letter 30 Quick Fix

POWER TRIO

| FIT DIMENSIONS |

Features New research demonstrates the synergistic power of combining three proteins: casein, whey and soy. Here’s how to take advantage.

20 THE KIDS ARE ALRIGHT Check out this supplement and nutrition guide for the young athlete in your life, and for those teens and preteens who need to get off the couch and into a healthy lifestyle.

26 THE MUSCLE BEHIND THE “SUNSHINE VITAMIN”

4 News & Notes Breaking news and research in the world of health and fitness.

8 Your Personal

Trainer

IFBB professional Dave Hawk answers your questions about nutrition and training.

Forever Gorgeous A top trainer tells you how to look and feel young at any age.

32 Superstar The Gold Standard An exclusive chat with Allyson Felix, one America’s top Olympians, on the eve of the Summer Games in London.

14 Hot Buys Check out these cutting-edge products that can make a big difference in your overall regimen.

Discover the incredible power behind vitamin D, the “sunshine vitamin,” and why you need to take it even during the summer months.

Summer 2012 PHYSIQUE 3D

1

| From the Editor |

Great Minds Make Great Bodies EUROPA UNIVERSITY TURNS SCIENCE INTO REAL-WORLD RESULTS

TM

N I T R I C O X I T DE ME S Y S

PRE-TRAINING NITRIC OXIDE ENERGY CATALYST ENERGY & FOCUS**

STRENGTH & POWER**

ENDURANCE**

NITRIC OXIDE SUPPORT**

MANUFACTURED FREE OF BANNED SUBSTANCES IN A NSF GMP FOR SPORT™ REGISTERED FACILITY. ACTINOS® IS A REGISTERED TRADEMARK OF GLANBIA PLC AND PEPFORM™ IS A TRADEMARK OF GLANBIA PLC. CREAPURE® IS A LICENSED REGISTERED TRADEMARK OF ALZCHEM TROSTBERG GMBH. LICENSED UNDER ONE OR MORE OF U.S. PAT. NOS. 5,965,596, 6,426,361 AND 7,504,376, EACH OF WHICH IS OWNED

BY NATURAL ALTERNATIVES INTERNATIONAL, INC. (NAI). NAI IS ALSO THE OWNER OF THE REGISTERED TRADEMARK CARNOSYN®. CYTOSPORT™ PRODUCTS COMPLEMENT A SMART EATING AND HYDRATION PLAN THAT, WHEN COMBINED WITH A BALANCED EXERCISE PROGRAM, MAY CONTRIBUTE TO WEIGHT MANAGEMENT AND RECOVERY FROM EXERCISE. ©2012 CYTOSPORT, INC. BENICIA, CA 94510 USA cytosportmonster.com GMP for Sport™ www.nsf.org

**THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO TREAT, CURE, PREVENT OR DIAGNOSE ANY DISEASE.

2

PHYSIQUE 3D Summer 2012

ou may not have heard of Europa University, but there’s a strong chance it’s already had a positive impact on your life. Created by sports and health supplement distributor Europa, Europa University is a series of high-level educational conferences organized and taught by the industry’s leading minds. Working with the esteemed International Society of Sports Nutrition (ISSN), Europa University analyzes the latest research, including studies performed by the ISSN itself, and develops the most effective techniques for elite athletes and everyday exercisers to meet their goals.

Science drives sports nutrition, but hardcore research and studies won’t help you if the data isn’t turned into practical service information. Europa University is that bridge from the lab to the gym. Users of dietary supplements need guidance in understanding how these increasingly complex and potent products work, and how to navigate the intersection of nutrition and exercise. The seminars and sessions at Europa University conferences demystify these biological and physiological processes to deliver a take-home message that works for the end user — you!

The ISSN is a who’s who of sportsnutrition and exercise scientists, and they’re on top of the most cuttingedge discoveries out there — that is, when they’re not making these discoveries themselves. Physique 3D relies on the expertise of ISSN professionals, and in every issue we will

Y

bring you their most exciting findings.

These experts are able to step outside of academic discussions to give you the lowdown on how to make sports supplements and new training techniques work for your goals.

You can see them in action yourself at a Europa University conference held at one of the Europa Get Fit and Sports Expos that are held throughout the year. The next shows are in Hartford, Conn. (June 2930) and Dallas, Texas (August 17-18). Visit europaexpo.com to learn how to attend.

For more on Europa University, go to the ISSN website at sportsnutritionsociety.org and click on “Conferences and Events.”

Earning success in sports, fitness and bodybuilding can seem like a complicated process. Our environment, activity levels and eating habits have changed dramatically since prehistoric times, making our ability to stay on track challenging. But with the great minds of Europa University and the ISSN at your service, that task just got easier.

JIM SCHMALTZ Physique 3D

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FREE OF MANUFACTURED

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IN A

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FOR SPORT™

REGISTERED

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50g PREMIUM

3:1:1 BCAA RATIO

 Whey Protein Hydrolysate  Whey Concentrate  Whey Isolate  Micellar Casein  Milk Protein Concentrate  Milk Protein Isolate  Caseinates

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3g CREAPURE

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www.nsf.org

PEPFORM™ IS A TRADEMARK OF GLANBIA PLC. CREAPURE ® IS A LICENSED REGISTERED TRADEMARK OF ALZCHEM TROSTBERG GMBH. CYTOSPORT™ PRODUCTS COMPLEMENT A SMART EATING AND HYDRATION PLAN THAT, WHEN COMBINED WITH A BALANCED EXERCISE PROGRAM, MAY CONTRIBUTE TO WEIGHT MANAGEMENT AND RECOVERY FROM EXERCISE. ©2012 CYTOSPORT, INC. BENICIA, CA 94510 USA

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*OUR PRODUCTS ARE MANUFACTURED IN COMPLIANCE WITH NSF INTERNATIONAL’S GMP FOR SPORT™ REGISTRATION, INCLUDING SEMI-ANNUAL AUDITS, VERIFYING THAT NO NSF 306-CERTIFICATION GUIDELINE ANNEX A LIST BANNED SUBSTANCES EXIST IN OUR FACILITY.

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monstermilk.com **THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO TREAT, CURE, PREVENT OR DIAGNOSE ANY DISEASE.

5/29/12 12:33 PM

NEWS & NOTES u P6 | YOUR PERSONAL TRAINER u P8 | HOT BUYS u P14

The Super Shows of Summer The Europa Get Fit & Sports Expo is a world-class celebration of sports and fitness — and there’s two to choose from this summer!

or many, the annual Arnold Sports Festival in Columbus, Ohio, is the highlight of the year, but when it’s all over, many people feel a letdown that this exciting event is over until next winter.

Well, cheer up, because you’re about to get your fitness fix in a big way this summer.

If you’re not aware of the Europa Get Fit & Sports Expo, you’re missing out on a ton of fun. Like the Arnold Sports Festival, each Europa Get Fit & Sports Expo is an all-ages, all-inclusive celebration of bodybuilding, martial arts, strength sports and general fitness activities. It’s perfect for the whole family, whether you participate in sporting activities or simply love to watch world-class athletes perform at the top of their game.

Promoted by industry stalwarts Ed and Betty Pariso and Scott Templeton, the Europa shows are much more accessible and intimate than the better-known Arnold Sports Festival, making it ideal for those who love to mingle with champion athletes or want to get their sweat on in a comfortable but stimulating environment.

This summer, you have two Europa Get Fit & Sports Expos to choose from: Hartford, Conn., on the weekend of June 29 and 30, followed by Dallas, Texas, August 17 and 18. Each weekend will feature IFBB pro contests, NPC amateur contests, martial arts competitions, USA wrestling, “Fight Like a Girl” events and Europa University, organized by the International Society of Sports Nutritionists, who will present mind-blowing research into exercise and sports nutrition that can give you an edge in your athletic endeavors. For anybody interested in sports and fitness, these events are a must!

F

DON’T MISS IT Go to europaexpo.com to find out how you can make arrangements to visit one (or both!) of these great sports and fitness celebrations.

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PHYSIQUE 3D Summer 2012

FITDIMENSIONS NEWS & NOTES | BY T H E E D I TO R S

Do 30Second Sprints

Intervals keep your burn rate at optimal levels for fat loss.

For Quick Results High-intensity interval training, such as 30-second sprints, can make short workouts effective for weight loss.

But how do you get started if you’ve never done sprints before? n Build up to performing 30-second bursts every three minutes using the treadmill, stationary bike, elliptical machine or by swimming, jogging or road biking. Try a couple of intervals to get started. Work your way up to five until you can do 10 intervals. n To lessen injury risks, begin with a “sprint” heart rate. A sprint heart rate should exceed your target aerobic heart rate by about 5%. Increase your sprint heart rate by 5% per week until you are within range of your maximal heart rate (220 minus your age).

One-Minute MUSCLE MEAL

BANANA BLAST Here’s a tasty, quick muscle treat: In a blender, mix one banana, one tablespoon of almond butter, 30 g of your favorite vanilla protein powder, two tablespoons of yogurt, one tablespoon of red kidney beans with 6 oz of water and a few cubes of ice.

Add brown sugar or sweetener to taste. Give it a spin and enjoy!

IS LOVE THE ULTIMATE PED? Love is the drug, as the song goes, but it may be more of a performance enhancing drug (PED) than anything else. According to a study from California State University in San Bernardino, male and female athletes who were in a love relationship reported better results in competitive events. Researchers say that love and competition affect the same brain region, according to MRI scans.

Bottom Line: The study looked at love, not hooking up, meaning that commitment to your partner was a key factor in the benefit. On the other hand, the study also found that athletes with high-maintenance and/or jealous partners had poorer performances because of their relationships.

quick tips

In a recent study, when subjects exercised in the morning, they spent more time in deep sleep by 75% than when exercising at night.

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PHYSIQUE 3D Summer 2012

DRINK WATER, LOSE WEIGHT A study found that drinking two 8-oz glasses of water before each meal helps melt pounds away.

TAKE COQ10 FOR YOUR MUSCLES At least 100 mg of CoQ10 daily helps reduce muscle damage by countering the oxidative stress, according to new research.

THINKSTOCK (6)

MORNING WORKOUTS = BETTER SLEEP

Want Bigger Muscles?

Think “Multijoint”

Fenugreek May Raise Testosterone, Libido Fenugreek, a plant extract that’s included in many testosterone boosters, scored well in a recent study from Australia. When men aged between 25 and 52 took in 600 mg of fenugreek for six weeks, 66% of the subjects reported increased libido, sexual performance and exercise recovery; 82% reported better energy.

Bottom Line: Try this power herb on its own or as part of a testosterone stack. Take at least 600 mg per day.

Ask any hardcore lifter (or good exercise scientist, for that matter) what the “money” exercises are, and you will always get the same answer: any exercise that works more than one joint at a time (these are called compound or multijoint movements), and allow you to lift heavier weights. Here are a few time-tested examples.

CHEST

BACK

LEGS

SHOULDERS

Bench press

Deadlift

Squat

Overhead barbell press

Weighted dip

Weighted pull-up

Leg press

Upright row

Dumbbell pullover

Dumbbell row

Lunge

Dumbbell press

If you are truly committed to getting bigger and stronger this year, for the next 12 weeks focus on the above compound movements, eat like a champ, and your overall strength and muscle size will soar.

THINKSTOCK (3)

THINKSTOCK (6)

STUDIES STATE

39.5 YEARS

Look at Me! Oops...

According to the Consumer Products Safety Commission, 82% of weightlifting injuries were suffered by men, who lifted improperly or, more likely, lifted more than they could handle and tweaked a joint or muscle. They also reported that gymgoers suffered twice as many treadmill injuries as weightlifting accidents, so being sloppy is also a problem in the cardio room.

Bottom Line: Guys, take your ego out of lifting. Everybody else: watch your step.

That’s the average age of health-club members around the world, according to “The IHRSA Health Club Consumer Report,” a yearly statistical compilation of the gym industry.

Summer 2012 PHYSIQUE 3D

7

FITDIMENSIONS YOUR PERSONAL TRAINER | BY D AV E H AW K Dave Hawk is a former Mr. USA and Mr. World, and a consultant, personal trainer and adviser to NFL, NHL, WWE and NASCAR athletes.

Q

WHY YOU NEED POSTWORKOUT CARBS

I’m trying to gain weight and build muscle. I’ve been drinking a protein shake right after I work out. Should I take in carbs as well?

Your postworkout carb consumption is the most important of the day. The type of carb and the amount you need depends on your body composition and how hard you train.

A

The average weight-training athlete should consume between 0.2–0.3 g of high-quality carbohydrates per pound of body weight. For example, a 180-lb bodybuilder would multiply 180 by 0.3, which equals 54 g of carbs.

The type of carbohydrate you ingest is crucial. You want carbs with low-osmolality, which plays a large role in the speed that the carbs are absorbed. I suggest high-quality carbs from ingredients like waxy

maize, low-DE (dextrose equivalent), maltodextrin or Vitargo mixed into a protein blend of soy, whey and casein. I also recommend adding 5–10 g of glutamine for recovery.

High-quality carbs will spike insulin levels, which switchs your metabolism into a muscle-building state.

Studies suggest that consuming these types of carbs with protein after an intense workout can increase your recovery response by 38% compared to using just protein alone.

Another reason for consuming carbs after training is that the increased insulin from carbs suppresses cortisol production. Cortisol is a negative hormone that the body produces when in stress. This hormone can push your metabolism into a catabolic, or muscle-wasting, state.

Elevated cortisol not only tears down muscle tissue, but it also decreases testosterone levels.

You’re on the right track by drinking a protein shake after training. As we report on page 16, research suggests that a blend of soy protein, whey protein and casein protein may be the best postworkout protein for athletes.

Over the years, soy protein has not been appreciated for its muscle-building potential. It has been demonstrated in numerous studies that soy protein isolate supports lean muscle gains and recovery, similar to whey protein. Using a protein blend of soy and dairy can extend the release of amino acids, thus helping you greatly improve your muscle recovery and growth potential.

n HAVE A QUESTION FOR DAVE? Submit it to him at hawk@davehawk.com.

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PHYSIQUE 3D Summer 2012

THINKSTOCK

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N EW

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FITDIMENSIONS YOUR PERSONAL TRAINER position from in to out with different exercises to stimulate other areas of the triceps complex. n Try supersets. Triceps supersets require you to do a compound exercise with moderate weight, followed by a concentrated cable or machine-cable movement with little or no rest between exercises. This increases your intensity and muscle stress, which leads to a great pump and increased growth.

Here’s an example: TRICEPS SUPERSET PROGRAM

Q

If your muscles do not respond within 30 days to whatever you’re doing, reevaluate your training, diet and supplement program. That’s a good rule of thumb for every body part.

You do not necessarily have to train every muscle group short and heavy to get them to grow. Triceps and calves, for instance, often require different tactics to stimulate muscle growth. This doesn’t mean you don’t train short and heavy from time to time, but for optimum growth, you may need to do volume training with slightly higher reps to generate an intense muscle burn and pump to stimulate deep muscle fibers.

A

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PHYSIQUE 3D Summer 2012

Taking a quality nitric oxide (NO) booster and creatine preworkout product can greatly support your results by helping to stimulate an intense muscle pump while expanding muscle cells.

Believe it or not, when it comes to muscle growth, getting a good pump from your training can be as important as the lifting itself.

Here are a few tips to help you take your triceps growth to the next level. n Change your grip position. Many people change exercises but never move their hand position. Instead of always using a close grip, try using a medium or wide grip. A wide grip helps to target the lower portion of the lateral or medial heads of your triceps. Good wide-grip exercises for triceps are cable pushdowns using a lat bar with a shoulder-width grip; and lying French presses with an EZ-curl bar and a medium grip. n Vary your elbow position.

Standard training techniques suggest keeping your elbows tight to your sides when doing triceps exercises.

This is sound advice, but it’s not always necessary. Adjust your elbow

The triceps complex responds well to training variations.

Regularly change up your exercises, and alter your grip and elbow position to keep your muscles guessing.

• Skullcrushers with and EZ-curlbar for 10 solid reps, immediately followed by Smith machine lying triceps presses with a medium grip for 15 reps.

• Machine dips or Hammer dips with a wide grip for 10 reps, immediately followed by highcable rope extensions for 15 reps.

• Wide-grip cable pushdowns for 10 reps, immediately followed by single-hand cable pulldowns for 15 reps.

n Train to failure. Some simple cheating is fine, but be sure to complete a full movement (a full stretch and contraction) to hit the entire triceps complex.

Stretch the triceps at the bottom of the movement and contract the triceps hard at the top (arms completely extended).

On light supersets, flex the muscle at the peak position for a second or two, then stretch at the start position.

ALAN KING (2)

HOW TO JACK UP YOUR TRICEPS GROWTH My lower triceps are weak and I can’t seem to improve them. For the past few months I’ve been training them short and heavy with sets of 8 reps of closegrip cable pushdowns, overhead dumbbell presses and close-grip bench presses. Should I continue to train them heavy?

The first exercise in each triceps superset hits a specific area of the main muscle belly, stimulating deep muscle fibers. You follow that with a more targeted movement that pushes blood into muscle cells. For advanced bodybuilders, do four rotations of each triceps superset. Beginners should do each superset twice.

N EW

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22/05/12 4:39 PM

FITDIMENSIONS YOUR PERSONAL TRAINER

Q

It takes a combination of weight training, aerobics, diet, intensity and dedication to lose those last 10 lb of fat after you hit a plateau. Don’t get me wrong: Just getting back to your original weight six months after being pregnant is a huge accomplishment!

Hormones play a vital role in every woman’s health, well-being and overall fitness. When estrogen and progesterone levels are not in balance, it can dramatically affect your fitness and energy level — especially after pregnancy, as a woman’s body will naturally retain weight while the mother is nursing. This is healthy, but it can affect your ability to lose weight even after the nursing period.

With that in mind, here’s what I recommend. n Supplements. As long as you are not nursing, you may want to try using a thermogenic to bump up your metabolism and energy levels. Two cutting-edge fat burners on the market that I like are OxyElite Pro and DymaBurn Xtreme. Either one of these state-of-the-art thermogenic formulas will help utilize stored body fat for fuel, especially during exercise. These two fat burners also help increase energy and cognitive function.

In addition, I believe that increasing your dietary fiber consumption will help support your fat-loss goal. Consider adding 10 g of Ultra Fiber DX twice a day to your protein shake or wholefood meals. Ultra Fiber DX is a natural

A

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PHYSIQUE 3D Summer 2012

eight-layer fiber matrix that has been shown to help control hunger, slow the absorption of carbohydrates, and reduce insulin spikes while helping glucose to be metabolized more effectively. This fiber also greatly improves digestion while supporting visceral fat loss — all of which is critical to overall weight management, health and physical performance. n Training. If you don’t already have a stability ball (see photo) I suggest you invest in one. This exercise tool can help you work your entire body, and really target the core (abs, waist, hips and glutes).

I recommend you train every other day with a variety of exercises to condition and shape your midsection. Work your way up to high-volume sessions with as many as 50 reps per set. You can also add light weights or dumbbells, which will help you keep your intensity high. Perform these exercises in a giant set, which means performing one exercise after another with little or no rest between.

Also add aerobic training, using a stationary bike, treadmill or elliptical machine. If you don’t have access to gym equipment, you can get a decent workout by taking a brisk walk in your neighborhood. Or get an exercise DVD of body-weight only routines, which can be very effective.

I recommend aerobic training for at least 20 to 40 minutes four to five

NOTE: Before using any supplement always consult with your doctor or other health care professional.

times a week. If possible, do it first thing in the morning before you eat.

This allows you to use your own body-fat stores for most of your energy requirements. If that’s not possible, do it immediately after your core-training routine. If your schedule permits, do aerobics twice a day. n Diet. Try to stick to a macronutrient ratio of about 40% protein, 30% carbs and 30% healthy fats. Try to eat in intervals of three hours throughout the day (e.g., 7 a.m., 10 a.m., 1 p.m., etc.).

Consuming the right healthy calories more frequently helps reduce your body’s tendency to store fat during periods of calorie deprivation, which is how our bodies developed in prehistoric hunter/gatherer periods when we didn’t always have access to food.

Example Daily Diet:

• 3 small, balanced meals of 40% protein, 30% carbs, 30% healthy fats (at 10 a.m., 1 p.m., 6 p.m.)

• 2 protein shakes with added fiber (at 7 a.m. and 9 p.m.)

• 1 snack, an apple with peanut butter (at 4 p.m.)

Below is a simple but great ab/core workout you can do at home. Do giant sets (exercises done back-toback with little or no rest).

Equipment needed: stability ball and a bar (you can use a broom handle).

CORE TRAINING/ABS Seated abdominal crunches: 30 reps Seated alternating (left and right) intercostal crunches: 20 reps Reverse hip flexors: 20 reps Hyperextensions: 15 reps Standing bar twists: 25 reps Standing bar side-to-side bends: 25 reps

THINKSTOCK

CAN’T LOSE THAT LAST 10 LB I had a baby six months ago and am nearly back to my former weight. It’s just the last 10 lb that I’m struggling with, and it’s mostly located around my midsection. What type of exercises can I do to work this area? Crunches don’t seem to be doing the trick. Are there any supplements that target belly fat?

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22/05/12 4:42 PM

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7 TRAIN LIKE YOU MEAN IT CYTOSPORT MONSTER PUMP is a nitricoxide booster on a mission. It contains a comprehensive range of powerful ingredients at active dosages designed to enhance mental focus and energy, while it delivers unparalleled muscle pumps.

8 GET JACKED UP FOR THE GYM BSN HYPER FX is a concentrated hyperbolic energy and power amplifier that boasts an “effervescent delivery system.” Not only is extreme energy and intensity amplified with just one scoop, but so is testosterone support and fat burning.

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PHYSIQUE 3D Summer 2012

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9 HARD AS A ROCK USPLABS COMPOUND 20 is a new and innovative hardening and leaning supplement that utilizes unique and powerful pathways to give you a shredded, lean physique. Its formula is an all-natural distillation of three powerful instigators of nutrient partitioning, along with a heavy dose of body-fat-burning and lean-mass-sparing effects, all without stimulants or filler.

10 DELICIOUS & NUTRITIOUS SUPREME PROTEIN has some of tastiest sports bars on the market, and now they’ve taken it up a notch with their Peanut Butter & Jelly bar. It has a quadruple-layer recipe packed with protein crisps, strawberry jelly and 30 g of pure whey isolate, all smothered in a creamy peanut-butter coating. And it’s carb conscious to boot.

11 12

11 PREMIUM FIBER SUPPORT ULTRA FIBER DX is a unique, eight-layer soluble and insoluble matrix that naturally supports lean muscle maintenance and weight management. It has substantial health benefits, and helps you achieve maximum digestion without nasty side effects.

12 PURE HEAVEN PUREFIT puts actual nutrition back into nutrition bars. This award-winning line of delicious, 40/30/30 bars are formulated with the hard-charging exerciser in mind, but they’re are also ideal for between-meal snacks. PureFit bars do not contain dairy, wheat, gluten, artificial sweeteners, hydrogenated oils or trans fats.

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The “X” Factor MHP’S X-FIT Trainer and X-FIT Power are clinically dosed for high-intensity cross-training.

Performing daily high-intensity cross-training (HICT) creates greater physical challenges than traditional workouts. That’s why MHP, a world leader in performance nutrition, created X-FIT Trainer Pre-Workout Formula and X-FIT Power Muscle Building & Repair Formula. n Boosting Exercise Endurance. X-FIT Trainer Pre-Workout Formula contains beta-alanine, which increases buffering of lactic acid up to 35% and reduces muscular fatigue. To help you avoid overtraining, X-FIT Trainer contains the patented adaptogenic CortiFit, which reduces the catabolic hormone cortisol by up to 24%.

Trainer also provides natural energizers that increase energy levels up to 79% and maximizes focus and intensity. Plus, Trainer supplies a powerful dose of creatine for greater strength and muscle building. And X-FIT Trainer’s thermogenic blend helps you burn 12% more calories for up to four hours after your workout. n A Quicker, Better Recovery. X-FIT Power Muscle Building & Repair Formula is the world’s first 24-hour anabolic and recuperative supplement with a full clinical dose of the compounds HICA and DAA to help you fully recover and get the most out of your HICT workouts. In clinical studies, HICA has been shown to dramatically reduce delayed-onset muscle soreness, speed recovery and get you back into the gym the very next day. DAA boosts testosterone by an amazing 42% in just 12 days for increased lean muscle mass and improved strength. n Superstack It! MHP’s X-FIT Trainer and X-FIT Power are available in an exclusive stack that contains full-size bottles of both supplements, plus a bonus highintensity cross-training DVD. Your days of feeling overtrained and burned out are over. The X-FIT stack will prepare your body for your most intense workouts!

Summer 2012 PHYSIQUE 3D

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STUNNING NEW RESEARCH SHOWS THAT A BLEND OF CASEIN, WHEY AND SOY PROTEINS MAY BE THE WORLD’S MOST POWERFUL MUSCLE BOOSTER.

BY M A R I E S PA N O , M S , R D , C S C S , C S S D

POWER TRIO i

magine all these years you’ve been fed a bunch of misinformation on nutrition. You avoided soy because you heard whey was the most powerful protein for muscle growth, satiety and better body composition (because there is nothing to love about love handles).

And you threw casein to the wayside because you heard it was a “slow” protein, taking a longer period of time for its amino acids to reach muscle tissue. After all, you want results and want them now. But the tide is turning, and studies show that each protein has its own unique characteristics that, when combined into one blend, can lead to greater muscle growth.

Summer 2012 PHYSIQUE 3D

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Groundbreaking research presented in April at the Federation of the American Societies for Experimental Biology meeting in San Diego challenged the fitness world’s take on protein. Blake Rasmussen, PhD, a professor who specializes in protein research at the University of Texas Medical Branch in Galveston, Texas, presented his clinical research study: “Effect of Protein Blend vs. Whey Protein Ingestion on Muscle Protein Synthesis Following Resistance Exercise.” This study was the first of its kind in humans showing that a blend of whey, soy and casein proteins prolonged the “anabolic window,” the amount of time for muscle building postexercise.

Mixing soy, whey and casein created a “super” blend of mass-building power.

The Perfect Recovery Shake There are a few aspects of this study that make it so unique. First, the study subjects were active young individuals within a normal (healthy) weight range. Many studies use unfit or overweight subjects, making it is easier to see improvements in muscle growth and other measures when a person has tremendous room for improvement.

Secondly, unlike many studies that examine one type of protein compared to carbohydrate or a placebo (and, of course, protein is going to upregulate muscle protein synthesis to a greater extent than carbohydrate or a placebo), Rasmussen and his team compared whey against a protein blend of whey, soy and casein.

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And finally, they monitored changes in muscle for five hours after exercise.

Each of the 19 young, fit adult participants received ~ 20 g of the soy/ dairy protein blend or whey alone one hour after a bout of highintensity leg resistance exercise.

However, they did not know which protein they were given.

Each subject’s muscle protein fractional synthetic rate (otherwise known as mixed muscle protein synthesis, the processes underlying muscle building and repair) was measured multiple times over five hours. Muscle protein synthesis increased significantly in both the whey and protein blend groups yet remained significantly elevated three to five hours later only in the group receiving the soy/dairy protein blend. This means there was a prolonged delivery of amino acids to muscle tissue after consuming the beverage made with a soy/dairy blend compared to consuming a product made with whey alone. And, therefore, the processes underlying growth in muscle were extended for a

requiring several hours. The rate of digestion is essential because it influences the rate of amino-acid release into the bloodstream. So if whey results in a rapid release of amino acids, soy takes a little longer, and casein takes even more time, the combination of these three proteins results in an extended release of amino-acid delivery to your muscles, which is ideal for muscle growth.

Your muscles do not recover in 30 minutes. It takes at least 24–48 hours to fully recover after resistance exercise.

In this study, the combination of whey, soy and casein provided amino acid delivery to muscles for up to five hours.

How to Reap the Muscle-building Benefits What does this mean for you? A combination of proteins including whey, soy and casein prolongs the delivery of amino acids to muscle tissue, making it your best bet for postexercise nutrition after weightlifting, rock climbing, CrossFit, TRX, P90X and more. n Look

for readymade protein blends.

Look for bars and other sports-nutrition products that contain a combination of proteins. While companies already have blends of soy/whey and soy/casein, this research is new, so product blends with all three may be difficult to find. Keep on eye out for new protein products that result from this research. n Mix your proteins yourself. Add soy protein powder to milk (milk contains whey and casein). Look for a higher protein soymilk and add whey and casein powders, or mix soymilk with Greek yogurt or cottage cheese.

This study was the first of its kind in humans showing that a blend of whey, soy and casein proteins prolonged the “anabolic window.” longer period of time — a greater “anabolic window” — after resistance training.

This combination of proteins is ideal because whey is a fast-digesting protein whereas soy is intermediate and casein is digested at a much slower rate,

Whatever you do, dump the myth that one of these three proteins is superior to the rest. If you want the best results, all three should be added to your postworkout nutrition routine. So get creative and get stronger.

t h g i r l a e r a s d the ki

SMART TRAINING AND NUTRITION CAN PUT PRETEENS AND TEENS ON THE RIGHT TRACK FOR SPORTS AND HEALTH.

So which horrible fact do you want first about American kids and obesity? There are too many to choose from, but here are a few recent findings:

• One in three kids is overweight or at

risk of becoming obese.

One in four overweight children • exhibited signs of pre-diabetes.

Of children diagnosed with type 2 diabetes, 85% are obese.

• The arteries of obese children have similar structural damage normally seen in adults with heart disease, according to a Canadian study.

• Obese teens are more likely to develop multiple sclerosis later in life.

• About 60% of obese kids have at least one risk factor for heart disease.

It doesn’t have to be this way. The most reliable way to fight childhood obesity is with exercise and great nutrition, and great nutrition begins with healthy food choices, but teenagers are notorious for their eat-anything-and-run habits.

That’s where nutritional supplements come in, especially if the teen or preteen is involved in sports.

Sometimes it becomes difficult to consume enough food to get the amount of energy or protein that a young athlete needs. Then there are concerns about general health and well-being. Supplements can help there, too. But a lot of teens and preteens aren’t sure what’s right for them, especially on the subject of Researchers analyzed historical data on children’s height and weight and calculated sports nutrition. that the childhood obesity rate will rise to What should a growing 21% by 2020. The scientists concluded that boy or girl take? Here’s a kids will have to cut an average of short guide to what’s 64 calories or more a day from their daily appropriate for kids, along diets to reverse the obesity trend. with a message for coaches While that won’t solve every and parents.

64 calories a day

kid’s problem, it’s a start.

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THE FOUNDATION: Vitamins and Minerals

Hard-training teens definitely need to keep their micronutrient levels at an optimum. Face it: Teens aren’t likely to eat a perfect diet. How many fruits and veggies do most teens get in a typical day?

Micronutrients help with muscle recovery and can enhance your overall health. Therefore, taking a multivitamin/ mineral every day is important. Having ample amounts of these micronutrients will support muscle growth, enhance immunity, and help regulate every physiological system in your body.

What to Take: One dose of a multivitamin/mineral supplement with your first meal of the day. It’s important to take a multi with a meal, as most vitamins and minerals are absorbed best with food.

Also consider supplementing with extra B vitamins, which are important for proper protein and fat metabolism, as well as the antioxidant vitamins C and E, which scavenge free radicals that can damage your muscles.

Note to Parents/Coaches: Vitamins and minerals are safe as long as you don’t exceed the long-established tolerable upper limits as determined by federal experts. Visit fnic.nal.usda.gov for a downloadable list.

2

THE WORKOUT SHAKE: Whey/Soy Protein

While most of your protein should come from whole foods, there are certain times of the day when a protein shake or a nutrition bar is a much better option, such as before and after workouts. Many experts recommend a combination of whey and soy protein.

“Whey and soy are the highest-quality proteins that you can get, meaning they’re assimilated well and contain all

Even with good eating habits, many kids can’t meet their nutrient demands with whole foods only.

of the essential amino acids,” says Eric Sternlicht, PhD, adjunct assistant professor of kinesiology at Occidental College in Los Angeles and author of the nutrition book “Fuel Up” (Perigee).

Whey is a fast-digesting protein, which makes it a great choice before and after workouts. Blending it with soy protein isolate, which the body digests at a more moderate rate, has been found to provide a significant boost in amino acids, antioxidants and other growth and recovery nutrients.

What to Take: “Protein intake should vary based on training intensity,” says Sternlicht. “On a light training day or off-day, you should eat 1 g of protein per kilogram [2.2 lb] of body weight.

On a moderate training day, increase this to 1.5 g, and for a hard day, 2 g.”

The RDA is lower but this assumes a sedentary lifestyle, and athletic individuals need significantly more protein. Try 20 g of a whey-soy blend within 30 minutes before you work out, and about 40 g within 30 minutes after workouts.

NOGII: SMART SNACKS FOR KIDS Parents are overwhelmed by their kids’ demand for tasty junk food, but nutrition companies are beginning to create delicious healthy snacks that kids love. A leader in the field is NoGii, who recently created an all-natural nutrition bar for children. NoGii Kids is gluten-free and loaded with healthy vitamins, fiber and omega-3s. They have absolutely no high-fructose corn syrup or trans fats, and provide a perfect ratio of clean protein, carbohydrates and healthy fats.

While all this nutrition is important to you, what really makes the NoGii Kids bar such a hit is that it’s specifically designed to provide the kind of satisfying taste that children crave. This lets you off the hook when they’re begging for something sweet and tasty.

The fiber and other nutrients in the bar also help them feel satisfied, which is something that doesn’t happen with limited calories of high-density fast food.

For more on these great bars, visit nogiikids.com. Also, check out NoGii’s products for the entire family at nogii.com.

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THE BEDTIME SHAKE: Casein Protein Powder

You might wonder why, if you already use whey and soy protein, you need another type of protein. Casein, unlike fast-digesting whey, is a very slow-digesting protein, while soy is digested at a moderate rate.

Casein’s slow digestibility make it a perfect protein to drink right before bed when you’re heading into seven to nine hours without eating, providing you with a steady supply of aminos throughout the night. This protects your muscle mass from being broken down and used for fuel while you sleep.

Casein is also a good between-meal shake for teens trying to pack on more mass. Research shows that it doesn’t make you feel as full as whey does, which means you’ll be able to eat more at your next meal.

What to Take: 20–40 g of casein protein right before bed and between meals for boosting muscle mass.

Note to Parents/Coaches: Like whey, casein is a type of protein from milk, minus the lactose and fat. It’s perfectly safe in all its forms.

4

THE MUSCLE MAKER: Branched-Chain Amino Acids

CREATINE MAY SAVE YOUR BABY’S LIFE It helps build muscle and strength, but now creatine has a potential new role: life saver. Researchers in Australia discovered that giving creatine to newborns who may have suffered oxygen starvation can prevent brain damage and even death. Other research has shown that creatine may prevent some birth defects, such as spina bifida, when taken during pregnancy. (Always check with your physician before taking any nutritional supplement, especially while pregnant.) Past studies have found that creatine helps prevent damage to nerve cells in patients suffering from brain trauma and some neurological diseases. It’s also been shown to help improve cognitive abilities of vegetarians, who don’t get creatine from meat sources. This recent research underscores the value and safety of creatine as a nutritional supplement. which is the process in muscle cells that builds up muscle protein and therefore creates muscle growth. BCAAs also halt muscle fatigue during workouts, and can even aid fat loss.

What to Take: 3–5 g of BCAAs with breakfast, and within 30 minutes before and after workouts.

Note to Parents/Coaches: Believe it or not, some people hear the word “acids” and freak out. Amino acids are the building blocks of life and are necessary.

BCAAs are simply a concentrated form of what you already get from animal meats.

It’s another perfectly safe supplement.

The branched-chain amino acids (BCAAs) are the most important amino acids for the manufacture, maintenance and repair of muscle tissue. The BCAAs may sound like some fancy supplement, but they are simply a group of three amino acids (leucine, isoleucine and valine) that are found in high concentrations in many of the foods you eat, including beef, dairy, fish and chicken.

The BCAAs stimulate protein synthesis,

5

THE SECRET WEAPON: Creatine

One of the most effective supplements you can purchase is creatine. Creatine supplements are simply a concentrated form of the protein found in fish and beef.

It’s safe and very effective for athletes of all ages.

Creatine makes you stronger by diminishing fatigue in muscles and increasing energy during exercise. It also makes muscles bigger by pulling more water into the muscle cells, which makes them fuller and can lead to long-term muscle growth due to the stretch that this places on the muscle membrane.

What to Take: Add 3–5 g of creatine with your pre- and postworkout shakes.

Note to Parents/Coaches: Misinformation about the safety of creatine has diminished recently, but it’s still out there. The truth is that creatine is very safe for teens. It’s one of the most rigorously studied supplements in history. And scientists are finding more benefits from using creatine, even in infants (see sidebar above).

No matter what sport or activity a teen or preteen enjoys, he or she can increase their performance and health through resistance training.

New recommendations from the National Strength and Conditioning Association suggest that kids weight train two or three times per week.

Children who are old enough for sports — around age 7 — are ready to begin pumping iron, though they do need to be supervised.

A new study by German researchers found that isotonic contractions were the most effective for building strength in kids. These types of

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exercises include biceps curls, squats and bench presses.

The benefits are worth it. Research shows that there is a strong link between exercise and academic success. Another study found that even a little bit of weight loss in chubby children can lower blood pressure. Lead researcher Wanzhu Tu, an associate professor of medicine of the Indiana University School of Medicine, told HealthDay News: “For obese and overweight children, even a small reduction in weight will produce a stronger benefit in blood pressure control.”

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Weight Training Does a Kid Good

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The Muscle Behind the

“SUNSHINE VITAMIN” VITAMIN D3 IS ESSENTIAL NOT JUST FOR HEALTH, BUT FOR HARD-TRAINING ATHLETES

Outdoor workouts are a key benefit of summer, but don’t forget to protect your skin.

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It’s the summer

and that means the sun’s out; time to take your guns out, and show off your awesome bod. And better yet, the summer sun comes with a health bonus, as sunlight increases vitamin D in your body after being absorbed through your skin. It’s why vitamin D, one of the most important nutrients for humans, is called the “sunshine vitamin.”

But basking in the sun isn’t a risk-free activity, and not just because of painful sunburn. Melanoma (skin cancer) rates are on the rise in this country, even among young adults, according to the Mayo Clinic.

While you need the enriching nutrients of sunlight, you need to protect yourself from overexposure to UV rays, including those from tanning beds. Using sun block is essential if you plan to be outside for long stretches of time. Pick a quality brand with a minimum of 15 SPF, and use 30 SPF if you have sensitive skin.

While sun block helps you bronze safely by blocking some of the most harmful UV molecules, it also limits the amount of vitamin D you absorb. Therefore, supplementing with vitamin D is crucial. Here’s why.

Summer 2012 PHYSIQUE 3D

27

M

any people aren’t aware that there are two types of vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol). D3 is the type you should use, since the cholecalciferol version has been shown to be the more potent form.

That matters because you need this micronutrient, and plenty of it. The research on vitamin D continues to prove that it’s one of the most important vitamins you can take. Here’s just a sample of recent studies:

• Vitamin D could lower risk of type 2 diabetes. (Diabetes Care) • Vitamin D may slash pancreatic cancer risk. (Cancer Epidemiology, Biomarkers & Prevention)

• Vitamin D shows anti-diabetic activity.

(Clinical Nutrition and the American Journal of Clinical Nutrition)

• Calcium plus vitamin D may cut body fat. (American Journal of Clinical Nutrition)

• Vitamin D helps protect blood vessel health. (Cancer) • Vitamin D may help control blood sugar. (American Journal of Clinical Nutrition)

• Vitamin D3 may cut fat mass, boost heart health markers. (British Journal of Nutrition)

• Obesity linked to low levels of vitamin D. (Journal of Nutrition) • Vitamin D may reduce depression in

encourage greater leg and grip strength.

When vitamin D is plentiful, it interacts with receptors, signaling genes to increase muscle strength and mass.

Scientists have learned that vitamin D can deliver a tremendous boost to athletes, too. One of these benefits is muscle building.

Basically, vitamin D gets converted in your body into a steroid hormone (1,25dihydroxyvitamin D); so, it’s logical to conclude that vitamin D has a musclebuilding effect. Excess vitamin D is then stored in fat tissue so that it will be available for future use. While your body can’t increase its receptors, getting in an adequate amount of vitamin D will help make sure that your body is able to maximize strength and muscle mass by saturating the receptors that you have.

WHY ATHLETES NEED VITAMIN D

I

t’s important for active people, especially athletes and those who train intensely in the gym, to get enough vitamin D. Researchers from the American Orthopaedic Society for Sports Medicine recently did a study that found that pro football players who had low vitamin D levels suffered more muscle injuries than those who did.

According to lead researcher Michael Shindle, MD, “Eighty percent of the football team we studied had vitamin D insufficiency.” (The team was not identified.) Vitamin D levels were then classified based on time lost due to muscle injury. Those with the lowest vitamin D

women. (American Journal of Clinical Nutrition) That’s a ton of benefits, but vitamin D does more than just improve your overall health profile. Scientists have learned that it can deliver a tremendous boost to athletes, too. One of these benefits is muscle building.

Vitamin D is helpful in promoting muscle growth because your muscle fibers have vitamin D receptors and, when adequate vitamin D is provided, studies have shown that these receptors

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PHYSIQUE 3D Summer 2012

levels suffered the most muscle injuries.

Considering the resources available to pro football players — high-quality whole foods, cutting edge training

Vitamin D supplements give you the nutrients of sunlight without the UV rays.

facilities, top strength and conditioning coaches — it’s ironic that they could be making themselves more injury prone from neglecting one micronutrient. But considering football is played in the fall and winter under gray skies, many players may not be exposed to much sunlight at all during those months. And when you consider 80% of a well-fed pro football team is deficient in vitamin D, they aren’t getting it from anywhere else.

HOW MUCH VITAMIN D3 SHOULD YOU TAKE?

S

upplementing with vitamin D3 is a no-brainer, even in summer. As mentioned earlier, you need to protect yourself from exposure to UV rays, which minimizes your natural vitamin D intake.

Vitamin D3 is usually sold in soft gels. For best results, supplement 1,000 IU of vitamin D3 once or twice a day with food. In general, take 2,000-5,000 IU of vitamin D3 every day to make sure you’re getting enough of this extremely important nutrient.

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Fix | BY M I C H A E L D I G R EG O R I O

Forever Gorgeous LAS VEGAS TRAINER KELLY DECOLATI TELLS YOU HOW TO KEEP YOUR CURVES AT ANY AGE.

mong the 1,500-plus friends personal trainer and competitive figure athlete Kelly Decolati touts on her Facebook page are some of Las Vegas’s loveliest bodies. They run the age gamut from a Miss Teen Nevada to 40ish homemakers trying to attain or regain a bikini-worthy shape.

Among them is Kathryn T., a 44-yearold mother of two. “I have always trained extremely hard, but it wasn’t until I met Kelly six years ago that I truly realized my full potential. Kelly not only changed my body, but my mind and spirit. My husband insists that I have the figure of a Playboy centerfold. I owe it all to Kelly.”

A

Serious Results: Decolati utilizes a varied, goal-oriented training approach.

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IRON WORKS Decolati has more than 15 years of personal-training experience behind her. A powerfully attractive 43-year-old single mother of two boys (ages 11 and 13), Decolati’s skills as a kickboxing instructor and spin-class guru keep her fitness playbook dynamic.

She calls her approach, “Freestyle, in that I utilize all the most innovative training toys and tricks.” Training women represents her primary area of expertise.

“For women, generally the key areas, even more so as we age, are glutes, hamstrings, abs and arms.” Luck may be a lady, but to this elite trainer,

iron’s a sure thing. “Weight training is most beneficial to a woman trying to regain athleticism, plus the obvious boost to self-confidence.”

To focus on those aforementioned key areas, the exercises Decolati has all her female clients perform, whether age 20 or 50, are squats, using a barbell, dumbbells and/or a Smith machine.

From there, clients perform walking lunges with weights.

“Lunges are simply the best,” says Decolati.

Arms and shoulders also get high priority. She recommends using supersets, a combination of two exercises done back-to-back without rest. “The shoulder superset I love is front rope raises, followed up with side dumbbell raises.

We then move into the mass builder, a.k.a. the burpee. My practice is to perform these with heavy (10–15 lb) dumbbells. We close out with a decline abdominal combo, push-ups and dips.”

Decolati combines the above into a circuit: In other words, walking lunges (one lap down a hallway) followed by push-ups on a bench, then a set of dips on a bench.

“The concept is to keep moving by stimulating several different muscles and energy systems,” says Decolati. “You keep it challenging and stimulating, and achieve results faster.” Especially if you follow her advice by weight training at least twice weekly. “Optimally three times,” she advises.

Along with weight training, Decolati emphasizes intense cardio for women clients at least three days a week, ideally five. What is intense? “For a woman aged 35–45 in moderate to good health, your heart rate should be a minimum of 140–170 max,” she explains.

FINELY TUNED MACHINE Like many trainers, she pushes highintensity interval training. “I personally key on intervals of very intense, 30second-minimum sprints or bouts, with equal or less recovery time. This allows your heart rate to drop down to a comfortable level.”

Decolati suggests 45–90 minutes of cardio. “The more intense the cardio, the less amount of time you need to expend the same amount of calories.”

Before her clients can begin to realize their full-spectrum potential, Decolati offers a keynote address: “From the start, you need to treat your body like a Ferrari. By that I mean feed it only high-quality food and supplementation to ensure that it runs at the highest level possible.”

To maintain that burn rate, all the while keeping that engine known as valuable muscle mass running at an optimum level, she suggests: “Women need 1 g of protein for every pound of lean mass that they have. For most average women, it will be about 100 g.”

Next, in terms of priorities, comes hydration. “Drink plenty of water.” She suggests upward of a gallon a day.

To keep her engine primed, Decolati also takes the following supplements: Multivitamin/mineral (general health) Vitamin B-complex (for stress) Vitamin C with bioflavonoid (1,000 mg for bolstered immune function) Calcium (1,000 mg to maintain bone density)

• • • •

• Coenzyme Q10 (100 mg; antioxidant, anti-aging, fat and carb metabolizer) CLA (1,000 mg three times per day with meals to mobilize fat) Probiotics (for optimal digestion, immune health) Glutamine (to help prevent muscle wasting and improve brain function) Carnitine (500–2,000 mg; boosts fat burning, heart health; slows aging process) 7-Keto DHEA (50 mg/day for fat loss, muscle growth, enhance sex drive) Finally, Decolati isn’t a newcomer to the notion of sustainable energy.

To overcome inevitable training plateaus, she advises, “Don’t cheat yourself; take it to the next level every time.”

• •

Stop-and-Go Cardio: Intervals give you more burn in less time.

• • •

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| Superstar | BY

S TA C Y A C H U A

The Gold Standard AT ONLY 26 YEARS OLD, U.S. SPRINTER ALLYSON FELIX IS PREPARING FOR HER THIRD OLYMPICS. IS SHE READY TO MAKE HISTORY?

PHYSIQUE 3D: What have you learned from previous Olympics that are going to help you with this one?

ALLYSON FELIX: My other experiences really have taught me just about balance, what I can handle, what’s best for preparation. Now I finally feel like I’ve got it down, and I can put the combination of all those things together.

P3D: How do you deal with the expectations in the high-pressure environment like the Olympics?

AF: I just try to not feed into it and not make it bigger than it is. Stay grounded and stay with my circle of people who are close to me, and just focus on what I have control over, which is my training and my preparation. As long as I feel like those things are going well, then I feel like I’m on track.

P3D: Has your training changed much over the years?

AF: It’s a lot more intense than it has been, just with my on-the-track workouts. My weightlifting philosophy is a little different. I used to lift very heavy but now I do more with plyometrics and my own body weight. I still do Olympic lifts and things like that, but not as much as I have done in the past.

P3D: What would it mean for you to win a gold in an individual event?

AF: That would be huge for me.

That’s definitely what I’ve been motivated and driven to do. I’ve won silver medals, but if everything came together and I was able to win a gold, that would be really special to me.

P3D: How long do you think you’ll compete?

AF: I’m not sure. I think I have another Games left in me. I’m just focused on this one from now and will take it year by year.

P3D: How can we encourage people to work out more?

AF: A lot of things that the President’s Council promotes are family based, so we’ve encouraged families to go out on walks together or go on bike rides.

We try to get kids to just play, do things that they may not even notice as exercise, like walking a dog, playing basketball or just enjoying themselves — getting outside and moving.

P3D: What do you see yourself doing after you retire from running?

AF: I would definitely love to do something involved with children.

My degree is in elementary education.

I don’t know if it would be getting into the classroom, but I’d love to do something with children.

P3D: So you’re not interested in the entertainment world?

AF: If opportunities arose, I wouldn’t be opposed to it, but children are something that I’ve been passionate about for a long time, so that would be my first thought.

To learn more about Allyson Felix and follow her during the 2012 Games: Website: AllysonFelix.com.

Twitter: @AllysonFelix Facebook: AllysonFelixUSA

COURTESY OF USOC

t would be easy to mistake U.S. Olympic sprinter Allyson Felix for a model or Hollywood ingenue. Once called “chicken legs” as a young girl, Felix’s gorgeous smile and slender 5’6”, 115-lb belies her prodigious athletic gifts and physical strength.

Her tireless work ethic and relentless drive have helped earn her more than a dozen gold medals in international competitions in the 100-, 200-, and 400-meter races. She is the current and three-time world champion in the 200m, and five-time U.S. champion in the same event.

Despite competing in two previous Olympics and winning one gold and two silver medals, Felix has never won an Olympic gold medal in an individual event, her single gold earned as one of four U.S. runners in the 400m relay in Beijing in 2008.

The 26-year-old sprinter is a proud member of the President’s Council for Fitness, Sports and Nutrition, a position that allows her to motivate others to live a healthier lifestyle. She plans on increasing her call for the nation to become more active and healthy, but first, London is calling.

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