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PDCAAS (Protein Digestibility Corrected Amino Acid Score): Egg Protein, along with other high quality proteins such as whey, has the highest possible PDCAAS rating of 1.

P.E.R. (Protein Efficiency Ratio): Egg Protein is considered to have the highest Protein Efficiency Ratio.

BV (Biological Value): Egg Protein has the second highest BV of all proteins. Whey has the highest BV, though the BV of Egg Protein being 100 shows how well absorbed and utilized it is.

Egg Protein has long been considered to be the standard for protein quality, with its excellent amino acid profile and nearly perfect bioavailability. Healthy ‘N Fit’s 100% Egg Protein uses only pure egg albumen to yield a clean protein which contains no sugar, fat, cholesterol, carbs, or lactose*. The chickens our eggs come from are not given hormones (in compliance with USDA regulations for all eggs).

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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!

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CONTENTS

NOVEMBER 2017

52

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By Lara T MFA, CP

FEATURES

44 PERFECTLY BALANCED

Gymnastics Olympic gold medalist and Dancing with the Stars champion Shawn Johnson East and her husband, NFL player Andrew East, share WKHLU VHFUHWV RI VWD\LQJ VWURQJ DQG ÀW WRJHWKHU

By Michael Berg, NASM-CPT

58 AMINOS: ATHLETIC ASSETS

'HOD\ IDWLJXH LQFUHDVH VWUHQJWK LPSURYH HQHUJ\ DQG VWD\ IRFXVHG ZLWK WKHVH ´HVVHQWLDOΟ VXSSOHPHQWV

By Dwayne N. Jackson, Ph.D.

ON THE COVER Athlete: Shawn Johnson East and her husband, NFL player Andrew East • Photographer: Rowan Daly /MuscleandPerformance

|

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.

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AVAILABLE AT: *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.

NOVEMBER 2017 โ ข VOL. 9 NO. 11

วง วง Maureen Farrar

Paul Duarte

Lara McGlashan, MFA, CPT

ศ

Vicki Baker WEB EDITOR Michael Nystrom

Laureen Oโ Brien

Patrick Sternkopf

Michael Berg, NSCA-CPT; Lee Boyce, CPT; Todd Bumgardner, MS, CSCS; Erin Calderone, MS, CSCS; John M. Cissik, MS, CSCS; Jenessa Connor, CPT; K. Aleisha Fetters, CSCS; Justin Grinnell, CSCS; Dwayne N. Jackson, Ph.D.; Matthew Kadey, MS, RD; Jerry Kindela, MA, DHS; Peter Lueders; Robert Reiff; Jill Schildhouse; Cory Sorensen; Steven Stiefel; Tara Thompson; Eric Velazquez, CSCS; Joe Wuebben

DEPARTMENTS 20 MOVE WELL: The Latest Training Research 22 FITNESS 101: Aerobic vs. Anaerobic Exercise

By Lee Boyce, CPT

Joanna Shaw

Donna Diamond Riekenberg

BJ Ghiglione

24 WORKOUT OF THE MONTH: The 20-Minute Turkey Blaster

By Lara McGlashan, MFA, CPT

26 WORKOUT TO GO: Abs Anywhere

By Lara McGlashan, MFA, CPT 28 MOBILITY: The Flexibility Factor

By Lara McGlashan, MFA, CPT

30 BUILD: Load of Doggrapp

By Justin Grinnell, CSCS 32 EAT WELL: The Latest Nutrition and Supplement Research

By Joe Wuebben and Dwayne N. Jackson, Ph.D. 36 FUEL: Get Hydrated โ ฆ With Coffee?

By Katy Loren

38 ASK THE RD: Can I be a vegetarian and still gain muscle?

By Elizabeth Shaw, MS, RDN, CLT

40 PRO CORNER: The Guru of Abs

By Jill Schildhouse

Andrew W. Clurman ! ฦฌ Michael Henry # $ !วก & ' ฦฌ Jonathan Dorn ( ) #*&! # )ฯ $ Patricia B. Fox , $'! * $ !วก - &! # Joseph Cohen $ !วก # ! #..

Kim Paulsen $ !วก &. & &/ Nelson Saenz $ !วก )# 0&! # $( #.#/1 Kristy Kaus $ !วก & $(

By Jill Schildhouse

64 PRODUCT INSIDER: Maximize Your Postworkout Recovery

By Ashleigh Atkinson

66 TOP 5: Healthy Ways to Cook Thanksgiving Turkey

By Lara McGlashan, MFA, CPT 16

MUSCLE & PERFORMANCE y NOVEMBER 2017

Muscle & Performance is printed monthly in the U.S.A. ยฉ 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. Itโ 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 MUSCLEANDPERFORMANCEMAG.COM

Photo by Cory Sorensen

42 BRAND SPOTLIGHT: Get to Know: Carlson Laboratories

ADVERTORIAL

BREAKDOWN

BREAKDOWN

ADVERTORIAL

MUSCLE BUILDING

Muscle tissue is made of protein, and protein is made up of amino acids. Therefore, it should come as no surprise that muscle growth is essentially just the process of combining amino acids. However, BCAAs take their role in muscle building one step further.

Research has shown that BCAAs, and particularly leucine, increase

muscle growth by directly stimulating muscle protein synthesis. Leucine acts almost like a key that signals the body to begin stringing amino acids together to create muscle protein.

Therefore, supplementing with BCAAs can help boost your efforts in the gym and help you see results. If your goal is to build muscle, take BCAAs during and/or after your workout.* †

RECOVERY

As the building blocks of muscle, BCAAs are critical for the maintenance and repair of muscle tissue. They help you maintain the muscle you already have by acting as an energy source for your muscles. Unlike most aminos that are metabolized in the liver, BCAAs are metabolized in skeletal muscle. As you deplete glucose during rigorous exercise, your body is quickly able to break down the amino acids for energy, effectively preventing muscle catabolism. Studies suggest that this may help decrease delayed-onset muscle soreness (DOMS).* †

PERFORMANCE Aside from their muscle-building and recovery benefits, research shows BCAAs can also improve performance.

Taking them before your workout allows your body to utilize the supplement for fuel (energy) and repair during the exercise, which helps increase strength and endurance. Mix them in with your pre-workout or sip on them up to 30 minutes into your workout for the best results.* †

BREAKDOWN

WEIGHT LOSS

The recovery benefits of BCAAs also apply to weight loss. On a cut, particularly a cut centered around a low-carb diet, your body is being deprived of its primary energy source: glucose. When searching for alternative fuel, the body often turns to protein, resulting in the loss of muscle.

As we explained, BCAAs can help prevent this muscle catabolism by providing an alternative energy source for your body. Therefore, even as you lose fat, you will preserve the muscle you have.

Lean muscle is your metabolic engine – you don’t want to lose it! Take advantage of this benefit by supplementing with BCAAs before and during your workout. They are particularly beneficial for weight loss if taken before fasted cardio.* †

h BCA As lement witchedule : p p u s , ts fi timing s ese bene of all of th mend the following e g ta n a v d m To take a t the day. We reco throughou

/POST WORK A R INT AY/PR OUT D D I M EW AM

OU T K OR

Take Best BCAA™ w/ Energy to provide energy for your muscles and improve performance.*†

Take Best BCAA Shredded™ before your fasted cardio to burn fat for fuel and prevent muscle loss.*†

Take Best BCAA™ during or after your workout to support lean muscle growth and optimize recovery.*†

MOVE WELL

BY JOE WUEBBEN

FIT TIP

Full-Body Fat Loss k Does “chest and tri’s, back and bi’s, leg day and shoulder day”

sound like your lifting schedule? If you’re a traditional bodypart training split athlete who isn’t so concerned with getting huge anymore and wants to maximize fat loss, consider switching over to full-body workouts. A 2016 study from New Zealand found that male rugby players following a full-body program experienced more fat loss than those doing a split-bodypart workout. The full-body subjects were also able to maintain muscle mass and gram. As for frequency, start with three full-body workouts per week, with one exercise of three or four sets per major muscle

Burn more fat and maintain muscle with full-body workouts.

20

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MUSCLEANDPERFORMANCE.COM

Photo by Mai Groves / Shutterstock.com

adapt or move up to four days a week.

GET ROLLING

Roll for the Flow

Roll it out before and after workouts to assist with recovery.

k

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Ȅ ! Ǎ Journal of Strength and Conditioning Research, ! Ǥ

! Ď?

! ! Ď? ! Íľ+ Ǥ TAKE-AWAY TIP: To push !

ÇĄ Ď? ! Ǣ ÇĄ

Ď?

Ǥ — Lara McGlashan, MFA, CPT

GEAR WORTH GETTING

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Buy Fitbook at VitaminShoppe.com for $23.99.

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FITNESS 101 Aerobic training, such as distance cycling, running and hiking, uses oxygen and glycogen to power your activity.

Which is best for you?

The answer is not as complicated as it seems. BY LEE BOYCE, CPT

M Â

etabolic conditioning, highintensity interval training, steady-state, fat-burning zone — when discussing cardiovascular exercise, there are tons of terms and seemingly endless different kinds of workouts. For a novice exerciser this can be confusing, but really there are only two kinds of cardio: aerobic and anaerobic.

Aerobic Training

Aerobic means “with oxygen� and this type of activity is geared toward endurance, such as running five miles, taking a Zumba class or hiking up a trail. It’s beneficial for cardiovascular health and weight 22

MUSCLE & PERFORMANCE y

NOVEMBER 2017

maintenance, and regular aerobic activity has been shown time and again to help reduce the incidence of health concerns such as obesity and heart disease.

Glycolysis is the primary energy system used for aerobic activity, burning primarily carbohydrates as its preferred fuel source. If you eat healthfully, your body has plenty of stored carbs in the form of glycogen. ÇŚ Č‹ ČŒ Ď? ! are most active during aerobic activity because they have a high resis ÇĄ ! Ď? ! not just used for strolling around town: They also come into play in the weight room, with techniques

such as circuit training, drop sets and supersets, which call upon aero! Ď?

Ǥ Anaerobic Training

Anaerobic means “without oxygen.�

This kind of work is fast and explosive, such as a 50-meter dash or a set of all-out squat leaps, and uses type-2

Ď? ! Č‹ ČŒ ÇŻ done. The anaerobic system also comes into play during movements such as max lift attempts, HIIT workouts, metcons, or any redlining CrossFit WOD (think AMRAP or EMOM).

To provide energy in the absence of oxygen, the body relies on the ATP-CP energy system — snatchMUSCLEANDPERFORMANCE.COM

ing up adenosine triphosphate and creatine phosphate from your body as quick-and-dirty forms of fuel.

The drawback, however, is that your body cannot store ATP and it quickly runs out, lasting on average 10 to 15 seconds. After that it has to switch to another energy system.

The good news is that if you have plenty of stored glycogen, you will regenerate ATP pretty quickly and will be able to perform again explosively and powerfully with a little break in between. This is why you can do repeated sprints or several sets of box jumps for more than one round.

About the Burn ‌

During aerobic exercise, you burn plenty of calories during the activity itself. But once that activity is over, so is the burning. And since glycolysis prefers to use carbohydrates as fuel, fewer fat calories are utilized during aerobic exercise. However, if you eat clean and exercise regularly,

Ď? mean fat loss over time.

With anaerobic training, you chew up some calories during training, but the real burning comes afterward with excessive postworkout oxygen consumption: As the body tries to return to a normal state (homeosta-

sis), it burns extra calories during the 24 to 48 hours following a workout.

And since it’s out of glycogen (remember the ATP-CP system), it now has to rely on fat to provide that energy.

Include both kinds of cardiovascular activity in your weekly program whether you’re an elite athlete or weekend weightlifter. Because anaerobic activity is so intense, allow at least 48 hours between sessions to allow for adequate recovery.

On alternate days, do aerobic activity to strengthen your cardiovascular ÇĄ ÇĄ Ď?

metabolic wastes and toxins, and give your body and brain a break.

Max lift attempts, HIIT and metcons all use the anaerobic energy system.

MUSCLEANDPERFORMANCE.COM

NOVEMBER 2017 y MUSCLE & PERFORMANCE

23

WORKOUT OF THE MONTH

The 20-Minute Turkey Buster

BY LARA MCGLASHAN, MFA, CPT

IÂ

f the turkey isn’t the only thing getting stuffed this Thanksgiving, you’ll need to power up your metabolism to trim off some of those trimmings. Squeeze in this two-part quick-and-dirty metcon that uses only a barbell, dumbbells and your bodyweight — and avoid having to squeeze into your pants come December.

Part 1: 10-minute AMRAP

Load a weight with which you can perform 10 deadlifts, either unbroken or split into two sets (e.g., five reps and five reps, or seven reps and three reps). If you have to split the AMRAP (as many rounds as possible) into more and smaller sets, you’re using too much weight. Maintain a steady pace to keep your heart rate elevated without flubbing your form, and minimize tran-

sition time between moves.

Write down your rounds plus reps and try to beat it next time.

10 Barbell Deadlifts 10 Lateral Burpees Over Barbell Part 2: 10-minute EMOM

Rest two minutes after completing Part 1, then every minute on the minute (EMOM), do the move(s) quickly yet correctly to spike your heart rate, then rest the remaining time.

For this EMOM, alternate the move(s) according to even and odd minutes, as directed.

Odd minutes (1, 3, 5, etc.)

20 Walking Dumbbell Lunges Even minutes (2, 4, 6, etc.)

5 Push-Ups € Ď? ÇŚ 5 Jump Squats

Barbell Deadlift Stand with your feet hip-width apart and your toes underneath a loaded barbell. Push your hips back and bend your knees until you can grip the bar RXWVLGH \RXU OHJV FKHVW XS KHDG QHXWUDO EDFN Ă DW (Depending on how heavy you go, you can either use an overhand or mixed grip.) Extend your knees and hips at the same rate to pull the bar up in a straight line, keeping it close to your body until you reach a full standing position. Lower slowly back GRZQ WRXFK WKH EDU OLJKWO\ WR WKH Ă RRU DQG LPPHGL ately go into the next rep.

Stand next to the barbell you just used for deadlifts. Crouch, place your hands RQ WKH Ă RRU MXPS your feet into plank, do a pushup, jump your feet back underneath you, then jump laterally over the barbell.

Land softly and drop right into the next burpee.

24

MUSCLE & PERFORMANCE y

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MUSCLEANDPERFORMANCE.COM

Photos by Cory Sorensen

Lateral Burpee Over Barbell

Walking Dumbbell Lunge Hold a pair of dumbbells at your sides and take a long step forward with one leg. Bend both knees deeply until the back NQHH OLJKWO\ WRXFKHV WKH Ă RRU 7KHQ SXVK RII \RXU UHDU IRRW and bring your legs together underneath you. Continue, alternating legs as you move forward.

Push-Up Get into a push-up position with your hands shoulder-width apart, feet together, and your head, hips and heels in line.

Keep your body tight as you lower it until your chest just WRXFKHV WKH Ă RRU 3UHVV IRUFHIXOO\ WKURXJK \RXU KDQGV WR return to the start.

Jump Squat Stand in an athletic position with your feet shoulder-width apart, toes turned out slightly. Quickly lower into a squat to load the posterior chain, then explode straight upward as high as you can. Land softly and immediately descend into another squat.

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WORKOUT TO GO

Abs Anywhere IÂ

t’s pretty easy to get in an ab workout no matter where you are — a hotel, a gym, at your in-laws’ house — just hit the deck and start crunching. Time to up the ante: This workout uses travel-friendly sliding discs, making your core work twice as hard to stabilize and balance one part of your body while the other part slides

Ď? Ǥ ÇŤ Ď? ÇĄ ÇĄ folded towel is perfect for wood or tile.

These four moves will hit your core — and more — in 10 minutes or less. BY LARA MCGLASHAN, MFA, CPT

Mountain Slider

Instructions

Do each move in the sequence for 45 seconds, then rest/transition to the next move for 15 seconds. Repeat the sequence three times through, resting one minute between rounds.

Forward Glide

Tuck-Plank-Jack

Get into plank with a disc under each foot and with your head, hips and heels aligned. Keeping your hips low, pull your knees in toward your chest, then extend back to plank. Hold plank as you open your legs out to the sides, then pull them back inward.

Reverse Plank Pull-Through

Ď?

ÇĄ Ď? Ǥ Ď? and then raise your hips until they align with your head and heels (reverse plank). Keep your arms straight as you tuck your pelvis, drop your hips and pull your lower body backward and in between your arms as far as you can.

Reverse Plank Pull-Through

Mountain Slider

Stay in plank and keep your hips low and your head neutral as you alternately drive your knees into your chest using an even pace.

Forward Glide

Get onto all fours with a hand on each disc. Keep your arms straight

Í´ Ǥ ! Ď? and then pull the discs back to the start, using your abs.

26

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MUSCLEANDPERFORMANCE.COM

Photos by Cory Sorensen. Model: Kate Abate, Hair and Makeup: Nancy J, Discs: spri.com.

Tuck-Plank-Jack

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MOBILITY

The Flexibility Factor

Air to Earth

These four essential stretches will keep your hamstrings happy, healthy and injury-free.

IÂ

f you’ve ever played sports, you’ve probably had a hamstring issue at one time or another.

According to recent research, hamstring strains are the second most common injury Č‹ Ď? ČŒ most likely to become a chronic annoyance. Skip ÇĄ !

Ď? ÇŁ these four hamstring-focused moves as part of your warm-up to prevent injury and increase mobility over the long term.

Frankenstein Walk

Frankenstein Walk 28

MUSCLE & PERFORMANCE y

NOVEMBER 2017

Extend your arms in front of you at shoulder level, palms down. Keeping your legs straight, take a step forward and kick the other leg up to hit your same-side hand with your toes. Continue, alternating sides, for three rounds of 20 total steps.

IF YOU’RE TIGHT: Begin with your kicking knee slightly bent. As you progress try to make your leg straighter and straighter.

MUSCLEANDPERFORMANCE.COM

Photography by Cory Sorensen. Model: Nikki Walter, Hair and Makeup: Teri Groves, Clothing: Champion, Shoes: Nike.

BY LARA M C GLASHAN, MFA, CPT

Windmill

Leg Swing

IF YOU’RE FLEXIBLE:

Raise your hands to give yourself a

higher target.

Air to Earth

Stand with your feet hip-width apart, toes forward, then reach both arms overhead and look up at the ceiling.

Ď? the ground, letting your head hang between your arms.

Repeat for three sets of 15 reps.

IF YOU’RE TIGHT: Stand with your feet farther apart, moving them inward as you mobilize.

IF YOU’RE FLEXIBLE: Stand with your feet closer together

Ď?

your knees.

Leg Swing

Stand sideways to a stable object and place one hand on it for balance. Shift your weight to the inside leg then swing your outside leg forward and back, keeping your hip loose and your leg as straight as possible. Do three MUSCLEANDPERFORMANCE.COM

sets of 15 total swings on each leg.

IF YOU’RE TIGHT: Begin with your knee bent and perform lower swings; progress to straighter legs and higher swings.

IF YOU’RE FLEXIBLE: Try to kick higher while keeping your lower back and pelvis as neutral as possible.

Windmill

Step forward with your left leg and keep the knee soft as

Ď? ground. Simultaneously raise your right leg behind you as high as you can. Don't lock out the knee of the leg on which you're standing. Lower the right leg and step it through. Continue, alternating sides, for three sets of 20 total steps.

IF YOU’RE TIGHT: Allow your standing knee to bend slightly

Ď? Ǥ IF YOU’RE FLEXIBLE: Aim to touch your palms to the Ď? Ǥ

you can.

NOVEMBER 2017 y MUSCLE & PERFORMANCE

29

BUILD

Load of

If you’re an experienced trainer looking for a new way to grow, take this Dogg out for a walk. BY JUSTIN GRINNELL, CSCS

once a week, or 52 times per year. With DC, you train total body three times a week and do one move and one working set per bodypart. It might not sound like much, but if you do the math, you’re training each bodypart three times in 14 days, or 78 times per year.

That’s more opportunities to progress and grow. Here is the standard workout rotation and split for DC training:

WORKOUT ROTATION

C Â

hanging your body is all about progressive adaptation, and though the name is rather off-putting, Doggcrapp training can be a valuable tool to freshen up your workouts and help you bust through plateaus.

Doggcrapp — or DC for short — was developed

by Dante Trudel who, after spending years trying to add size and muscle using traditional methods, invented his own method for adding muscle that advocates constant progression as the best way to make size and strength gains. He also created Ď?

results. If you’re an advanced gym-goer, check them out and see if you might want to step into this ’Crapp yourself.

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MUSCLE & PERFORMANCE y

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Crappy Principles 1. Use heavy weight. To gain

strength and muscle you have to give your body a reason to grow and repair. By increasing weight on a particular lift over time, the muscles must continually adapt.

2. Use lower volume/higher frequency. With traditional

bodybuilding, you train a single bodypart with a variety of moves for three or four sets, hitting each muscle group

Workout A Workout B Workout A Workout B Workout A

WORKOUT A

WORKOUT B

Chest Shoulders Triceps Back Width Back Thickness

Biceps Forearms Calves Hamstrings Quads

3. Do rest-pause sets. After building in weight during your warm-up, load the bar with a weight at which you can get + Ǥ Ď? set, do as many reps as possible until you hit “technicalâ€? failure — the point at which you can’t get another rep using good form. Rack the weight and breathe deeply for about 30 seconds. Then do another restpause set similarly. For the third set, rep it out to complete failure. Your aim is to get 11 to 15 total reps. If you can get more than that, increase the weight.

to this protocol: For quads and back thickness do one heavy + ÇĄ slightly lighter set of 20 continuous reps; for calves perform three straight sets with ÇŚ Č‹ tive) contraction of three to Ď? ÇĄ stretched position at the bottom for 10 to 20 seconds.

MUSCLEANDPERFORMANCE.COM

Photos by Robert Reiff

Monday Wednesday Friday Monday Wednesday Etc.

4. Deep stretching. Immediately after your last rep, get into a deep stretch and hold for 60 to 90 seconds. DC loyalists use weight to further the stretch, arguing that it helps expand your fascia — the tissue that encases your muscles — allowing more room to grow.

hitting it hard, using the Doggcrapp technique and aiming to beat your previous rest-pause weight with each workout. Cruising is a seven- to 14-week stretch during which you give your body a break and train with submaximal loads.

5. Cardio. Do three or four days of 30 minutes of steadystate cardio on your days off from lifting to help with recovery and increase training volume and frequency.

7. Journaling. Since your goal each workout is to beat

6. Blasting and cruising periodization. Blasting is the

Justin Grinnell is the owner of State of Fitness in East Lansing, Michigan.

six- to 12-week span during which you’re constantly

your previous weight or reps, logging your workouts from week to week helps track those numbers.

THE LOW-VOLUME/HIGH-FREQUENCY METHODS USED IN THE DOGGCRAPP TECHNIQUE COULD BE KEY IF YOU'RE LOOKING TO BUILD MUSCLE.

MUSCLEANDPERFORMANCE.COM

NOVEMBER 2017 y MUSCLE & PERFORMANCE

31

EAT WELL

BY JOE WUEBBEN

BY DWAYNE JACKSON, PH.D.

k Those “Got Milk?� ads just

gained a bit more credibility.

Milk proteins, such as whey and casein, contain a robust and broad spectrum of amino acids, with a high level of the branched-chain amino acids (leucine, isoleucine and valine). Chugging a whey and/or casein shake right after training Ď? ! amino acids, augmenting recovery and promoting increased muscle building. In short, milk protein’s unmatched bioavailabil Ď? ! ÇŚ ing blocks to boost anabolism and spur muscle growth.

But there seems to be more to it than this. Recent work published in the journal Amino Acids suggests that the enhanced recovery noted with postworkout milk protein supplementation may be due to more than simply providing “building blocksâ€? for muscle recovery and growth. In fact, the latest data suggest that milk protein taken immedi Ď? Č€ Ď? response from a bout of heavy resistance training.

FAFQ

In the aforementioned study, 10 resistance-trained men completed a lower-body workout then immediately consumed either a milk protein shake (containing 20 grams of amino acids) or a placebo. The subjects performed sets of 10-12 reps at 70 percent of one-rep max, with one minute rest between sets, of the following exercises: squats (six sets), leg press, hamstring curls, leg extensions and seated calf raises (four sets per exercise).

During each trial, participants were spotted and encouraged to complete all repetitions for each set. As expected, in all subjects there was a similar post-workout rise in the Ď? ‰ǥ ! ÇŚ Ď? Ǥ Ingestion of the protein supplement decreased these ‰ Íľ+ ÇŚ

Ď? ÇŚ Ď? effects one to two hours postworkout.

Together, these data illustrate that postworkout milk pro Ď? with resistance training, thus enabling you to train harder, for longer, and with less time needed for recovery.

ACTION POINT: As always, we suggest using a milk protein supplement (consisting of 20 to 40 grams of whey, ! ČŒ Íľ+njŠ+ ! immediately after training.

(Frequently Asked Food Questions)

Ǥ ǥ ǥ ϔ

Q: How much ďŹ ber should I be getting in my diet?

A: It depends. Generally speaking, the recommended Ď? ! ‹ Íş Ǥ ! Ď? ÇĄ ÇŻ woman under 50, aim for 25 grams a day (28 grams daily during pregnancy), and if you’re over 50, aim for 21 Ǥ

ǯ €+ǥ ;ͺ ;+ ǯ €+Ǥ

Ď?

Ď? !

based on your daily caloric requirements: 0.014 gram Č‹ ÇŻ Í´Íş Ď? ! who needs to consume 2,000 calories). Although you

! ! Ď? !

32

MUSCLE & PERFORMANCE y

NOVEMBER 2017

! ÇĄ Ď? ! ÇŚ ments, which is acceptable. ÇŻ

Ď? ÇŁ Fiber doesn’t just help regulate your bowel movements; it also can help with regulating hunger and satiety. Foods

! Ď? ! Dz Çł ÇŚ ach, suppressing your appetite. — Kamal Patel, MPH, Examine.com Director

MUSCLEANDPERFORMANCE.COM

MAX STACK

Plant-Based Power k The vegan athlete is always on the lookout for a convenient, effective dietary

supplement that covers all the major bases with nothing but plant-based ingredients. Achieving an elite level of health, wellness and performance is dependent on many components. Fortunately, they can all be found in the same place if you look hard enough — which we did.

Plant-Based Protein: Building muscle can easily be done the “greenâ€? way with no animal products whatsoever. Great plant-sourced proteins include pea protein, ÇĄ Ď? Ǥ Veggies, Greens and Fruits: A well-balanced diet means getting myriad green power foods to bolster health, well-being, energy levels, and longevity. Here are but a handful of foods that cover this area: kale, spinach, broccoli, carrots, beets, tomatoes, apples, oranges, cherries, blueberries and strawberries.

Probiotics: Bacillus coagulans are one probiotic in particular with science! ! Ď? ÇĄ

ÇĄ ! ! Ď? Ǥ !

digestive system when taken properly.

Essential Fatty Acids: Adequate intake of essential fatty acids through sources Ď? ÇĄ ! ÇĄ Ď? mone production, nervous system and immune system function, and a host of ! Ď? Ǥ Find all these ingredients and more in Vega One All-in-One Nutritional Shake.

BURN FAT

Max Out With Capsaicin k Capsaicin is the naturally occurring compound that makes chili peppers hot. Its ingestion leads to a cascade of biochemical events that lead to an increase in sympathetic nervous system activity. When the SNS is activated, it releases substances into the bloodstream called catecholamines, which decrease appetite and increase mobilization of fats from fat cells to be burned as energy. When you take capsaicin,

! Ď? and increased fat burning — double whammy!

A recent study published in the Journal of Strength and Conditioning Research investigated the short-term effect of preworkout capsaicin supplementation on ÇĄ ÇĄ and blood lactate levels. Ten resistance-trained men completed two randomized trials, performing four sets of

@+ nj ǥ “+ seconds between sets.

MUSCLEANDPERFORMANCE.COM

BY DWAYNE JACKSON, PH.D.

In those who took preworkout capsaicin (12 milligrams), total work completed (total number of reps multiplied by weight lifted) during the sessions was over 23 per were 6 percent less versus placebo. However, despite increases in performance, blood lactate increased similarly between both groups and was unchanged by capsaicin supplementation.

ACTION POINT:

plementation is not only great for burning fat, but it also seems to augment weight training performance.

Although this study used only 12 milligrams of capsaicin, we suggest taking products that contain at least ;+ Ȅ ;+ Š+ minutes prior to breakfast, dinner and preworkout. Capsi nj release coating, delivering effective levels of capsaicinoids without burning your mouth or causing stomach upset.

NOVEMBER 2017 y MUSCLE & PERFORMANCE

33

EAT WELL GET LEAN

6 Tips for Six-Pack Abs k Pro bodybuilder Carlo Filippone, aka the “Muscle Chef�

A Six-Pack of Tips

and founder of Elite Lifestyle Cuisine, has one simple mantra when it comes to getting shredded: Abs are made in the kitchen, not the gym. “I tell people to focus on their exercise routine and bump up their cardio if they want to increase energy levels, improve overall physical health, and keep their minds sharp,� Filippone says. “But if they really want to lose weight, I tell them to focus on their diet. When it comes to weigh loss, 75 percent is diet and 25 percent comes from exercise. These stats are actually backed up by an analysis of more than 700 weight-loss studies that found that people see the biggest short-term results when they eat smart.�

You can’t out-train a bad diet. That’s the broad take Ǥ Ď? ÇĄ offers these six action points for dropping body fat and showing off those abs:

By Carlo Filippone 1) Drink only water. Skip the diet sodas, juices and aftergym bar crawl.

2) Make fruits and raw vegetables your only snack foods.

3) Limit fat intake to naturally occurring plant-based foods, such as avocados and nuts.

4) For proper portion control, no item on your plate should be bigger than a deck of cards.

5) Go through the exercise of food journaling for at least one week — it’s the only clear way to understand what, and how much, you’ve been eating.

6) Consider enrolling in a meal-plan program, in which the portion control and nutritional balance is done for you. People are highly inaccurate when it comes to estimating their daily caloric intake. (Filippone offers services at EliteLifesytleCuisine.com, and MyFitnessPal. com is a good resource as well.)

EAT THIS

Turkey Meatloaf With Baked Potatoes k $ KHDUW\ PHDWORDI GRHVQ¡W KDYH WR ZHLJK \RX GRZQ DQG UXLQ \RXU SK\VLTXH 6ODVK WKH IDW DQG FDORULH FRXQW RI WKLV FODVVLF FRPIRUW IRRG E\ XVLQJ OHDQ JURXQG WXUNH\ EUHDVW LQVWHDG RI IDWW\ EHHI 7U\ WKH IROORZLQJ KHDOWK\ PHDWORDI UHFLSH FRXUWHV\ RI WKH &DUOR )LOLS SRQH 0XVFOH &KHI DQG &(2 RI (OLWH /LIHVW\OH &XLVLQH

Ingredients: • 1 pound lean ground turkey breast • WDEOHVSRRQ RQLRQ À QHO\ FKRSSHGɑ • 1 tablespoon red pepper, FKRSSHGɑ • 1 tablespoon green pepper, FKRSSHGɑ

•

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WHDVSRRQV SDUVOH\ À QHO\ FKRSSHGɑ ɞ WHDVSRRQ VHD VDOWɑ 4 pinches black pepper HJJ ZKLWHɑ RXQFH FDQ WRPDWR SDVWHɑ 4 medium potatoes (about 6 RXQFHV WRWDO

Directions: 3UHKHDW RYHQ WR GHJUHHV &RPELQH WXUNH\ RQLRQ SHSSHUV SDUVOH\ VHDVRQLQJV DQG HJJ ZKLWH WKHQ EOHQG LQ RXQFHV RI WRPDWR SDVWH 3RXU PL[WXUH LQWR D EDNLQJ SDQ DQG VKDSH WRS ZLWK UHPDLQLQJ WRPDWR SDVWH %DNH XQFRYHUHG IRU PLQXWHV RU XQWLO center reaches 165 degrees.

0HDQZKLOH VOLFH RSHQ SRWDWRHV OHQJWKZLVH DQG ZUDS LQ IRLO %DNH IRU ² PLQXWHV RU XQWLO VRIW LQ WKH FHQWHU 6HUYH ZLWK PHDWORDI

Nutrition Facts (per serving; serves four): calories

BAR EXAM

Cake Bites by Optimum Nutrition WHAT IT IS: A modest-calorie (only 240-250 per WKUHH ´FDNHV Ο GHSHQGLQJ RQ à DYRU KLJK SURWHLQ JUDPV WUHDW WKDW WDVWHV ZD\ PRUH OLNH GHVVHUW WKDQ the healthy snack it is. Optimum Nutrition has domiQDWHG WKH SURWHLQ SRZGHU PDUNHW IRU \HDUV DQG QRZ LW¡V WDNLQJ FDNH WR D QHZ OHYHO WHAT IT TASTES LIKE ([DFWO\ ZKDW LW VRXQGV OLNH LW ZRXOG WDVWH OLNH 7H[WXUH DQG DOO \RX IHHO OLNH \RX¡UH UHDOO\ HDWLQJ FDNH DW D ELUWKGD\ SDUW\ $QG DOO RI WKH &DNH %LWHV à DYRUV DUH GHOLFLRXV 7U\ FKRFRODWH IURVWHG GRQXW ELUWKGD\ FDNH UHG YHOYHW FDNH RU FKRFRODWH FRYHUHG FKHUU\ WHAT’S IN IT: FDORULHV GHSHQGLQJ RQ à D YRU SURWHLQ J WRWDO FDUEV J IDW J GHSHQG LQJ RQ à DYRU

WHERE TO GET IT:

DQG YLWDPLQ shoppe.com; IRU D ER[ RI bars.

355, protein 46 g, carbs 35 g, fat 3 g For more healthy and delicious recipes from Chef Carlo Filippone, visit elitelifestylecuisine.com.

34

MUSCLE & PERFORMANCE y

NOVEMBER 2017

MUSCLEANDPERFORMANCE.COM

EVERY Body NEEDS OMEGA-3s Based on SPINS Scan Data

FUEL

Get Hydrated ‌ With Coffee?

Raise your morning mug and toast to your ďŹ tness goals — experts conďŹ rm you won’t get left high and dry. BY KATY LOREN

We’ll Drink to That

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CAFFEINE CALCULATOR

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PLOS One,

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Ǥ 36

MUSCLE & PERFORMANCE y

NOVEMBER 2017

kAccording to a 2015 report on caffeine safety, the European Food Safety Authority states that single doses of caffeine up to 200 milligrams* are unlikely to induce changes in hydration status. The chart shows where your favorite jolt falls.

BEVERAGE/PRODUCT

SERVING SIZE

CAFFEINE (IN MG)

Caffeine pills Energy drinks Starbucks Caffè Americano Cold brew coffee Iced coffee Espresso Pepsi Zero Sugar Coffee Black tea Kombucha Green tea Matcha green tea

Check label Check label 16 ounces 16 ounces 16 ounces 1 ounces 20 ounces 6-8 ounces 8 ounces 15 ounces 8 ounces 8 ounces

200-500 50-357 225 200 165 150 115 75-100 60-90 80 35-70 25-35

*Approximately 3 milligrams per kilogram of bodyweight in a 154-pound (about 70 kilograms) adult.

KICK UP YOUR CAFFEINE kCaffeine can help with your fitness goals by boosting metabolism and improving mental focus. Here are three high-octane products offered at The Vitamin Shoppe:

Sen Cha Naturals Japanese Premium Matcha Green Tea Powder 30 grams, $15.99

Cold Brew High Brew Coffee

Ito En Sencha Shot Japanese Green Tea

8 ounces, $2.59

One shot, $1.49

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Sensoril® Ashwagandha (as Withania somnifera) comprises a special 8-to-1 aqueous extract from the roots and leaves of the Withania plant to provide a higher active withanolide glycoside content than regular Withania extracts.

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MUSCLETECH.COM

REDUCE CORTISOL

ASK THE RD

BY ELIZABETH SHAW, MS, RDN, CLT

QUESTION: Can I be vegetarian and still gain muscle? sources highest in protein whenever possible (see the "Protein Heavy Hitters" sidebar), and if

ÇŻ Ď? Č„ ÇŚ ÇŚ! Č„ have your greener fare earlier in the day to make the most of those high-energy carbs.

ANSWER: Yes, but you might have to work a little harder in the kitchen than your omnivorous friends to do so.

Muscle tissue is formed when your body uses building blocks such as amino acids to repair the ÇŚ

Č„ !

muscles up to be stronger and more resilient than before. Your body doesn’t care whether these amino acids come from animal- or plant-based sources, as long as it has what it needs to repair and rebuild.

Now, here is where the work comes in.

The Complete Story A protein can be either complete or incomplete.

A complete protein contains all nine essential Č„ ! Č„ !

ÇĄ

ÇĄ Ď? ÇĄ ÇĄ ÇĄ such as quinoa and buckwheat. Incomplete pro Č„

ÇĄ ! ÇĄ

ÇĄ Č„ more EAAs. You can “createâ€? a complete protein by eating complementary foods, such as rice and beans, which together contain the full spectrum of EAAs. These complementary proteins do not necessarily have to be consumed together, but since your body cannot store amino acids to use later in the day, they should be eaten within the same 24-hour period.

You will also have to be cognizant of your macros when going the vegetarian route, since many plantbased proteins are high in carbohydrates, which could affect weight-loss and physique goals. Aim for 38

MUSCLE & PERFORMANCE y

NOVEMBER 2017

Plant Power Macros aside, there is substantial research that supports making a shift toward plant-based foods for improved long-term health: A large JAMA Internal Medicine study found that people who obtained higher amounts of protein from plant sources like beans and lentils

death, particularly from heart disease. A four-week study also found that participants who Ď? a 20-point drop in cholesterol, since plant-based proteins have

ÇĄ Ď? ! and more phytochemicals than animal proteins, discouraging Ď?

your meals are more satisfying.

And according to a 2016 study published in Nutrients, vegetarian athletes were found to have Ď? than the meat-eating group in the same study. Č„ !

bar and stake your claim on some plant-based gains.

Elizabeth Shaw is a registered dietitian and nutrition communications expert living in San Diego, California. Visit her website at shawsimpleswaps.com, or on Instagram and Facebook @shawsimpleswaps.

PROTEIN HEAVY HITTERS Here are the top 10 high-pro vegetarian/vegan foods: 1. Protein powder (1 scoop), 18-24 grams of protein 2. Greek yogurt, plain, nonfat (6 ounces), 17 grams of protein 3. Tempeh (½ cup), 15.4 grams of protein 4. Cottage cheese (½ cup), 14 grams of protein 5. Egg whites (½ cup), 13 grams of protein 6. 7RIX ÀUP (4 ounces), 11 grams of protein 7. Lentils, cooked (½ cup), 8.9 grams of protein 8. Milk, plain nonfat (1 cup), 8.3 grams of protein 9. Peanut butter (2 tablespoons), 8 grams of protein 10. Pinto beans, cooked (½ cup), 7.7 grams of protein

THREE WAYS TO EAT YOUR PLANTS kPlant-based protein supplements can easily help you meet your nutritional needs. Here are three great products to try, available at The Vitamin Shoppe or vitaminshoppe.com:

Vega Sport Chocolate Peanut Butter Protein Bar: 15 grams of SHD DQG EURZQ ULFH SURWHLQ SHU EDU DQG tastes amazing!) — IRU EDUV

Evolve Protein Powder: 20 grams of protein and 10 grams RI ÀEHU SHU serving, dairy-free and vegan — $39.99 for 2 pounds

Orgain Organic Cold Brew Coffee + Protein: 10 grams of protein and only 100 calories and 2 grams of sugar per drink — $44.99 for 12 drinks

MUSCLEANDPERFORMANCE.COM

V E G A O N E™ S M O O T H I E

Blueberry Orange Start Start your your day day with with aa flavorful flavorful smoothie smoothie 11 scoop scoop Vega Vega One One French French Vanilla Vanilla 11 whole whole orange, orange, peeled peeled 11 cup cup non-dairy non-dairy milk milk 11 cup cup frozen frozen blueberrie blueberriess Blend, Blend, sip, sip, enjoy! enjoy!

For more recipes visit myvega.com

PRO CORNER

The Guru of Abs

Sauna sculpting is just one of DaShaun Johnson’s secrets for reducing belly fat. BY JILL SCHILDHOUSE

 A

How did ďŹ tness become your passion?

for LA Fitness as a part-time job in college. But

ÇĄ

Ď? Ǥ ÇĄ ÇĄ

ʹ‹Ȁ@Ǥ

ÇŻ ÇŻ

to instructing, training and studying.

Why did you create Stomach Sculpting?

ÇĄ

Ǥ ! !

taught the proper skills to lead a healthy lifestyle and enjoy their ab training are much more suc Ǥ ǥ

designed a stomach-sculpting program to make ! Ď? !

Ǥ ǥ no fat formed against their stomach will prosper!

What tips do you have for staying on track?

!

gym locations, workout concept and structure, workout days/rest days, and workout times to keep myself from plateauing. My cycles are eight 40

MUSCLE & PERFORMANCE y

NOVEMBER 2017

weeks on and four weeks off.

During spring and summer, my preworkout stack includes Ď? ÇŻ Íş in eight ounces of water with

Íş Ǥ And during fall and winter, my preworkout stack switches to Ď? ÇŻ Íş Muscle in eight ounces of water

Íş

Ǥ

Test twice a day year-round.

Would you care to share one of your innovative training techniques?

! Ǥ

Ěś

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ÇŻ Ǥ ÇĄ ÇĄ €++ reps as a warm-up or burnout. €++ ! ʹ€+ Č‹Ď? €+ ČŒ ʹ€+ Č‹Ď? €+ ČŒ light to medium dumbbells. The same concept applies for the

ÇŁ €++ warm-up/burnout. Chest will be wide push-ups, back will be Ď? ÇĄ ! curls and push-ups, and legs will be bodyweight squats.

THE AB GURU’S SAMPLE WORKOUTS Workout 1: Abs and Cardio DaShaun Johnson combines abs and cardio for his signature Stomach Sculpting workout. “In stomach sculpting I attack my abs in various ways but after each set, I do one-minute interval sprints,â€? he says. “The workouts consist of standing abs, sit-ups, crunches and planks to target stubborn EHOO\ IDW &DUGLR ZKHWKHU LW¡V the treadmill, StairMaster, bicycle or elliptical, will help burn calories throughout the stomach sculpting workout.â€?

Duration: 1 to 1½ hours Reps: 15 to 25 Cardio: Speed walk, jog or sprint for intervals of one minute Workout 2: Weight Training Johnson breaks down each individual muscle group over the course of seven days. “My workout schedule is three days on and one day off, on a continuous schedule,â€? he says.

Duration: 1½ to 2 hours Reps: 15-rep superset (medium/heavy) with 25 lightweight reps Upper Body: Shoulders, arms, chest and back Lower Body: Glutes, thighs and calves Plyometric: Calves, thighs and glutes

MUSCLEANDPERFORMANCE.COM

3KRWR &RXUWHV\ RI 5HGHĂ€QHG 1XWULWLRQ

“guru� is one who has great knowledge,

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! Çł Ď? Ď? Ǥ ÇĄ “abdominal enthusiastsâ€? around the world how to reduce belly fat, lose inches and sculpt their ! Ǥ Ď? Í´+ ;ǥ ÇŻ Ď? Č„ ÇĄ Ď? ÇĄ Georgia, he takes pride in helping his clients reach their goals.

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BRAND SPOTLIGHT

Get to Know:

Carlson Laboratories IÂ

n the early 1960s, Susan Carlson watched helplessly as her father suffered from a chronic heart condition. As a pharmacist, she was frustrated with the lack of remedies available to help ease his fatigue and chest pain. At the recommendation of a physician in Canada, he began taking a natural vitamin E supplement. After just a few weeks, the results were astounding — his symptoms had greatly diminished. Susan knew she had to share this product with others and, in 1965, launched Carlson Laboratories with the intention of bringing natural vitamin E to the U.S. market.

Today, this woman-founded, woman-owned family company is run by Susan’s daughters, Carilyn (Carlson) Anderson and Kirsten Carlson, and prides itself on offering only the highestquality products. As Susan’s husband, John, once said, “If you’re going to put your name on the bottle, it had better be excellent.�

The company focuses on the well-being of not only its customers, but its team members, too. “We have a community garden on site at our Ď? !

fresh food,� says Jolie Root, LPN, LNC, Carlson senior nutritionist and educator, “and community members can use it as well.�

Ď? Č„

ÇŚÍľ Č„ provide between 2,600 and ʹǥ“ʹ+ ÇŚÍľ per serving,â€? says Root. Carl ÇŻ ÇŚ Ď?

Íľ also big hits.

No Stranger to Firsts

Carlson Laboratories has never ! Ď? market with a better way of doing things. Why? Because many members of the Carlson team have strong backgrounds in nutraceuticals, which allows the company to develop products following the evolution of nutritional research. Dz Ď? ! coenzyme Q10 in a base of oil, making it more bioavailable,â€? says Root. “With the publication of groundbreaking research showing the low

BY JILL SCHILDHOUSE

heart disease incidence of the Inuit tribe in Greenland in spite of their very high-fat diet, nj; fats that were good for the heart. In the early 1980s, very few scientists were advocating eating more fat. Everyone was preaching low-fat diets, so touting a fat as being heartsmart was taking a chance.�

Ď? ÇŚÍľ ! the explosion of products in the early 2000s.

Thankfully, being focused on bioavailability doesn’t mean trading in taste. “We were

! Ď? brand and number one supplement brand by ConsumerLabs .com,â€? says Root, “and all of our Ď? Ď?

Superior Taste Awards from the International Taste & Quality Institute.�

Then and Now

While the company began with heart health as a central issue, it has expanded into several other important areas. “Our business went from being the leading vitamin E company to our growing interest in multiple antioxidants,� says Root. “This led to the introduction of one of our most successful products, ACES (vitamins A, C, E and selenium).�

After ACES, Carlson expanded into multivitamins and special ingredients, such as coenzyme +Ǥ “ͺʹǥ Ď? Ď?

— salmon oil and Norwegian cod liver oil — and in 1984, the company introduced the industry’s Ď? Ď? ÇĄ nj;Ǥ Fast-forward to 2017 — Carlson boasts more than 200 products, including some of North ÇŻ ! ÇŚ ÇŚÍľ Ǥ Dz launched a line of high-potency concentrated 42

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Gymnastics Olympic gold medalist and Dancing with the Stars champion Shawn Johnson East and her husband, NFL player Andrew East, share their secrets of staying strong and ďŹ t together.

INTERVIEW BY MICHAEL BERG, NASM-CPT PHOTOGRAPHY BY ROWAN DALY

S

from 2011 to 2014.] As part of that, I had to maintain a hawn Johnson East knows a weight of 235 pounds. My thing was, “Hey, if we’re going thing or two about balance. out to dinner, we have to go to a place where I can eat a At least, in the physical Ǥdz

ÇŚ sense. A U.S. sensation at rant, but to four different places that night! Shawn was the 2008 Olympic Games shoving food at me — she kept telling me, “Well, you in Beijing, she earned a Ǥdz gold medal in the balance beam and two silvers in

Ď? ÇŚ Ǥ I assume not all your dates go like that or Andrew also dominated the world gymnastic stage in her rookie would be 400 pounds! What are some of your Í´++@ÇĄ ÇŚ

favorite active dates?

American Cup, the Pan American Games, the USA vs.

Andrew: On our second date, and several subsequent Great Britain International Competition and the World dates, we rode tandem bicycles. We’ve also kayaked, and Championships. we like to hike together. We try to stay active together. ǥ ǥ It’s a good way to grow and learn about each other and

Ď? yourself in the relationship. We try stuff we’ve never ABC hit show Dancing with the Stars Í´++“ǥ ÇŚ done, whether it’s mountain biking on a new trail or

ÇŚ Ď? ÇŚ hiking in a national park. edition of that same show in 2012.

It’s also safe to say Shawn, now Do you also work out together? retired, and her husband, Andrew East Andrew: ǥ — also athletically accomplished as a of a workout and then she’ll make me Vanderbilt University football star and do it with her. And they’re the hardest ǯ nj workouts I’ve ever done in my life! We’ll land Raiders — make for quite a power do some weight training, and we’ll get

Ǥ outside and run — here in Nashville, we It’s two married in April 2016 (after an have a lot of hills that keep it interesting. a good way DzĎ? Çł their 18 bridesmaids and groomsmen Do you have a home gym or do you to grow and the day before the nuptials), and have go to a facility? been role models ever since to all of us Shawn: We have a small home gym, but learn about who’d like to maintain wedded bliss we go also to a gym that has a full turf each other and while meeting the demands of health, and weightlifting area. family and career.

Andrew: About two days a week we yourself in the Recently, Shawn, 25, and Andrew, lift at home. We have a treadmill, a full relationship.�

26, took a quick breather to sit down

!! ÇĄ ! with Muscle & Performance and talk ! Ǥ — Andrew East about how they handle life as an in with some gymnastics movements ÇĄ ÇĄ Ď? ÇŚ

Ǥ on the go. ÇĄ ÇŻ ! ÇŚ ! Ď? Ǥ

Ä™

We try to stay active together.

M&P: How did you two meet?

Shawn:

ÇŚ

dent at the London Olympics, and I met Andrew’s older brother, Guy, at a cycling race. We had a mutual friend who was competing. We kind of hung out and talked all day and he kept raving about his younger brother that I just had to Ď? ! Ǥ

was crazy, but when we came back to the States, Guy introduced us, and here we are!

Andrew: I’m a charmer, Mike. I’m a charmer.

What did you do on your ďŹ rst date?

Shawn: ÇŚ Č„ ÇŚ

ner and that was about it.

Andrew: Actually, there’s a little more to it. I was in the middle of football season at Vanderbilt. [Editor’s note: Andrew was the primary snapper for the Commodores MUSCLEANDPERFORMANCE.COM

What are your current training goals?

Shawn: ÇŻ Ď? Ǥ ÇŻ

been trying to stay healthy and normal. I always say I

Ď? ÇĄ now it’s about moderation.

Andrew: Fortunately, the only physical restriction on my body is my weight — I need to be above 235 pounds, so my athletic goals are essentially just to be

Ď? ! Ǥ ÇŻ ÇŻ nice to work out with Shawn. She does handstands, ÇĄ ÇŚ Ǥ ÇŻ done these things in my life because I’ve always done Ǥ Č? ÇŚ Č? Ď? ! ÇĄ and has carried over and helped with my performance Ď? Ǥ NOVEMBER 2017 y MUSCLE & PERFORMANCE

47

Shawn, has any of Andrew’s training rubbed off on you?

Shawn: With gymnastics, everything I did was

What are your favorite go-to meals?

Shawn: We have the same dinner every single night,

bodyweight-oriented, functional training. I dipped my toes a little bit into lifting with my Olympic training, ! Ǥ ÇĄ Ď? Ǥ Andrew: She’s stronger than I am, Mike.

and we love it! [Laughs.] We eat a spinach and kale salad with peppers, almonds, avocado and tomatoes, with olive oil and balsamic vinegar.

Andrew: And grilled chicken.

Shawn: We also do egg white omelets in the morning.

I can believe that! What about nutrition — do you eat clean?

Andrew: I always thought I was being meticulous in my

What is your advice to a couple who wants to eat healthier?

Andrew: You must have a plan. Each day have an idea

college days, but until two years ago when Shawn and I got engaged, I really had no idea how meticulous one could be! Every meal she’s telling me about the macro Ď?

I’ve eaten that day. But we don’t go so far as to weigh our foods and count our calories.

Shawn: With gymnastics, it was so restrictive, almost like that old-school wrestling mentality. Since I retired, I try not to be as obsessive and compulsive with it, but we do check macros and try to eat very balanced. We might indulge on something like cashew milk ice cream Ď? Ǥ ÇĄ we eat pretty clean — dairy-free, gluten-free — we don’t really eat anything processed.

Andrew: One big thing that has really helped is we have a nutritionist — Angelo Poli of MetPro — who gives us some strategies. Our diet is more or less Paleo.

of what your daily meals are going to be like, what your workout is going to be like. That way, you’re not overwhelmed when you walk into the kitchen or the gym.

Are there any basic supplements you both rely on?

Shawn: I just use a collagen protein and take a bunch

of vitamins. Andrew, on the other hand, is a supple Ď? Ǥ Andrew: I was convinced that Muscle Milk was the cure for world hunger back in the day. I used to have that for up to four meals a day! Now, Shawn has converted me to vegetable-based protein. I’ll probably have two [shakes] a day, along with some veggie greens powder. I do take some creatine to keep my weight up, and also branchedchain amino acids and glutamine.

Are there lessons learned from your athletic pursuits that translate to everyday life?

Shawn: I believe our perspectives might be a little dif-

ferent just because I am a retired athlete and he’s still playing. But for me, it’s just everything in moderation.

ÇŻ Ď? ÇĄ ÇĄ reach a goal of any sort, it can be overwhelming to look at the full process and decide where you want to go. You can [tackle] that by living a little; you can have a cheat day, you can take a day off, you don’t have to be perfect.

Andrew: No matter what level you are — even as an elite athlete — I realize there are things I don’t know, there are techniques I haven’t learned yet. I always seek out knowledge, whether that’s from my weight coach or my buddy who has a degree in this or that.

How do you keep the peace if one of you is in serious training and dieting mode and the other isn’t?

Shawn: I feel like we do a pretty good job at that. For

instance, when we cook dinner, if he’s trying to make weight and I’m trying to cut weight, I’ll make salad and chicken and a side of brown rice or pasta or quinoa for him. I think it’s just talking, working together.

Andrew: Because of her past, she’s so supportive of me.

Ď? me up with a ton of food! Understanding the goals that each other has, and being very supportive, is one thing.

But also being forgiving, like me eating too much dessert — which I struggle with! — and Shawn forgiving me when I slip up. It’s important to set goals, but be understanding with yourself and each other, too.

48

MUSCLE & PERFORMANCE y NOVEMBER 2017

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Sources: Sources:2016 2016Survey, Survey,Pew PewResearch ResearchCenter; Center;Simmons SimmonsResearch, Research,Multi-Media Multi-MediaEngagement Engagement Study, Study, Spring Spring 2016.

2016.

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THE COUPLES WORKOUT Designed by Shawn and Andrew East Warm-Up (5 minutes): Knee Hug Quad Stretch Hamstring Reach Inverted Hamstrings :RUOG¡V *UHDWHVW 6WUHWFK Back Lunge with a Reach

Cardio (15 minutes): Do some light jogging/walking on an inclined treadmill.

HIIT Strength Circuit: 'R À YH URXQGV RI HLJKW UHSV RI HDFK PRYH with a one-minute break in between rounds RI WKLV FLUFXLW 8VH WKH VDPH EDUEHOO IRU DOO the moves, loaded with light weight, and GRQ¡W SXW LW GRZQ XQWLO \RX¡YH FRPSOHWHG DOO the moves.

Barbell Hang Clean Barbell Front Squat Barbell Push Press Barbell Back Squat Barbell Overhead Squat %DUEHOO 5RPDQLDQ 'HDGOLIW 3XVK 8S

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Static Stretching (10 minutes): 'R VRPH VWDWLF VWUHWFKLQJ RQ WKH Ă RRU 086&/($1'3(5)250$1&( &20

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rofessional NFL players spend 365 days a year, 24 hours a day living and breathing their game. Even in the offseason, every athlete from quarterback to fullback trains with focused intent — and perhaps even more intensity than they do in season. “In-season training is more about maintenance — training to stay strong and healthy,â€? says Joel Okaah, ÇĄ ing in Nashville, Tennessee. “Offseason workouts are

P

usually more rigorous because you’re training for competition.â€? These workouts are also a lot longer — from 90 minutes to two hours in some cases — and more ÇŚ Ď? Ǥ Dz far as movement goes, depending on the position and the person who walks in the door,â€? says Okaah.

Even though the focus might be different, Okaah designs his athletes’ workouts using a four-step template: (1) warm-up/mobility, (2) daily focus: explosive strength/power, (3) daily focus: pure strength, and (4) recovery. This, according to Okaah, is how you create an athletic machine.

Joel Okaah’s Offseason NFL Split Cycle

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Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Lower-body explosive

Upper-body focus

Off or active recovery

Lower-body explosive

Upper-body focus

Off or active recovery

Off or active recovery

Step 1:

Warm-Up/Mobility “If there is one uniting factor that all NFL players need to work on, it’s mobility,â€? says Okaah, who notes that being ! Ď? — NFL and otherwise. “It also helps as a preventative measure for injury.â€?

Okaah begins his warm-up and mobility training for both upper- and lower-body workouts in the same way.

First the athlete does what Okaah calls a mini-band series, where the client uses a band loop around the ankles and performs a sequence of 10 to 12 exercises in a row, moving continuously. “[The band] is very joint friendly and is used to warm up and strengthen the hips and glutes while also increasing range of motion,� he says. Work here hits all three planes of movement, and can include clamshells, knee drives, forward/backward walks and lateral sidesteps, among others.

Next comes a hurdle mobility series in which Okaah takes out a standard track hurdle and has the athlete step over it, duck under it or walk forward/backward over it. “This opens up the hips and again gives better range of motion in all three planes of movement,� says Okaah.

Why do a bunch of hip and leg mobility work on upper-body days? Because even though the focus is on upper body, the lower body still comes into play.

In addition, “The athlete might also be super sore and tight from the previous day, and it’s very difficult to lift that way, even when doing upper-body moves,â€? says Okaah. Ď? ÇŚ! !

Ď?

!

54

MUSCLE & PERFORMANCE y NOVEMBER

086&/($1'3(5)250$1&( &20

Do sled pulls to develop pure strength and explosive power while strengthening the stabilizing muscles around your knees to prevent injury.

ÇŚ ÇĄ Ď?

such rotator cuff work.

Step 2:

Daily Focus — Explosive Strength/Power Okaah often uses a six-move barbell series called a clean complex as total-body prep before moving into heavy lifting or explosive movements. “You are looking for power and speed,� says Okaah, adding that all the moves should all be done in a row without dropping the bar inbetween.

Next the athlete performs a series of supersets which typically consist of a strength move paired with an explosive move. “I like to pair movements that complement one another biomechanically,� says Okaah. “They feed into each other and are symbiotic in nature as far as a movement pattern, with a different stimulus.� On lowerbody days, for example, a front squat might be paired with a vertical medicine ball toss, or a barbell hip thrust might be paired with dumbbell box step-ups.

For upper body the athlete might do a superset of medicine ball slams and one-arm dumbbell/kettlebell snatches. “The NFL guys use their shoulders all the time as far as contact, so they don’t have the greatest shoulder mobility,� says Okaah when asked why he does not use a barbell for the snatch movement. “A barbell puts them in a certain position where they might not have good range of motion. But with dumbbells or kettlebells, you get to choose your range of motion so it is not as restrictive. Yes, you use less weight, but the end does not justify the means.�

Okaah might also add in some speed work on these days, and more often than not this consists of sprints with a time requirement. “If you tell someone that at the top of every 30 seconds they will begin a 50-yard sprint, they

Ď?

make that time,� says Okaah. “So I give them a time below MUSCLEANDPERFORMANCE.COM

which they must complete the sprint, then they have that remaining time to rest. For example, I will tell them to sprint 50 yards in nine seconds or less, then rest the remaining 21 seconds before doing the next one.�

Step 3:

Daily Focus — Pure Strength “How heavy an athlete lifts here depends on where they are in the cycle,� says Okaah. “It is progressive as far as the intensity of the movements.�

For lower body, he might have his athletes do a superset of barbell hip thrusts with a two-second pause at the top, followed by box step-ups using dumbbells. The athletes might also perform some heavy sled pulls to strengthen the knee stabilizers, especially the vastus medialis oblique. “The VMO is the biggest knee stabilizer and any pulling movement works that area, and helps prevent any non-contact knee injuries,� says Okaah.

For upper body, Okaah might have his clients superset a heavy dumbbell bench press with a neutral-grip pull ÇĄ !! Ď? ! ! ! strengthen the upper portion of the posterior chain.

Step 4:

Off/Active Recovery “At this level you have to take your recovery very seriously,� says Okaah, noting that NFL athletes have a team of aides-de-camp, including massage therapists, physiotherapists and cryotherapy professionals to aid with this process. This team works on the pros pretty much every day, depending on what kind of assistance they need.

If his athletes want to move around or improve their endurance even on their scheduled days off, Okaah recommends they do some active recovery. “Any kind of joint-friendly cardio is good — rowing, biking, swimming, hiking,� he says. “Anything that gets the heart rate up and blood moving is better than taking a total day off.�

NOVEMBER 2017 y MUSCLE & PERFORMANCE

55

reps. Follow immediately with its companion explosive move, and rest a minute or two before repeating. Wrap up the workout with the sprint drill.

Try this preseason lower-body explosive workout, designed by Joel Okaah for defensive end Austin Johnson of the Tennessee Titans.

After a warm-up that includes dynamic stretches — or some PLQL EDQG DQG KXUGOH ZRUN DV SHU 2NDDK·V SURJUDPPLQJ GLUHF tive — perform these three supersets. For each strength move, take the time to use a few warm-up sets to build up to your working weight, then perform the move for the prescribed number of

Exercise

Sets

Reps/Distance

Hang Clean - superset with Kneeling Medicine Ball Toss

5

3

Front Squat - superset with Medicine Ball Vertical Toss

4

Dumbbell Explosive Walking Lunge - superset with Box Jump

3

Sprint

6

3 5 10 8 each leg 10 50 yards

Use a barbell complex that includes moves such as cleans and front squats to develop totalbody explosive power and reactive speed.

56

MUSCLE & PERFORMANCE y NOVEMBER 2017

MUSCLEANDPERFORMANCE.COM

Being able to move in all planes of motion — laterally, forward/backward and vertically — is imperative for any and all athletes.

Superset 1:

Hang Clean + Kneeling Medicine Ball Toss

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Front Squat + Medicine Ball Vertical Toss

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Superset 3:

Dumbbell Explosive Walking Lunge + Box Jump

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Finisher

Sprint

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A

mino acids form all the proteins for life and are the building blocks of all muscle; that’s why protein supplementation is so effective for increasing muscularity. Beyond providing the materials for muscle building, many amino acids play several other important cellular and molecular signaling roles in the body, increasing exercise performance and muscular gains. Through capitalizing on these direct cellular and molecular effects, supplement R&D teams have created several safe and effective muscle-building amino acid supplements. Ď? ÇĄ essential. Essential amino acids are those which cannot be produced by the body and must be taken in the diet with food or supplementation. Nonessential aminos can be produced by the body and conditionally essential aminos are produced by the body but become depleted under certain conditions (e.g., during exercise). From an athletic standpoint, there are several essential, nonessential and conditionally essential amino acids that have been proven as effective ergogenic aids. In this article, we have distilled the science behind six key amino acid “must havesâ€? for athletes.

LEUCINE IS THE MVP IN YOUR BCCAS.

BRANCHED-CHAIN AMINO ACIDS Facts: Three essential amino acids: leucine, isoleucine and valine Supplemental BeneďŹ ts: Increased strength, focus, energy, muscle building, decreased catabolism Mechanisms of Action: BCAAs make up a large proportion of the total amino acid content in skeletal MUSCLEANDPERFORMANCE.COM

muscle and are readily broken down (catabolized) to produce energy during exercise. Taking BCAAs before and after training ensures that the blood has an abundance of essential aminos necessary to fuel your workout and support recovery, which increases fatigue resistance, protects the body from catabolism and decreases recovery time. The BCAA

leucine also boosts the release of the anabolic hormone insulin. You want insulin levels to be rapidly elevated after your workouts because this hormone carries nutrients such as glucose and amino acids into muscle cells — promoting greater protein synthesis and muscular gains.

Dosing and Timing: The BCAA product you choose should have at least twice as much leucine as the other two aminos. Take 5 to 10 grams of BCAAs, three times daily. Take one dose 30 minutes preworkout, another immediately postworkout and one more at any other time of the day.

CITRULLINE Facts: A nonessential amino acid Supplemental BeneďŹ ts: Mass builder, energy booster, strength booster, pump enhancer Mechanisms of Action: In the body, this amino acid is produced by the conversion or combination of other amino acids. Citrulline increases the rate of phosphocreatine and adenosine triphosphate production, which provide the energy that fuels muscle contractions during exercise. In addition to boosting ATP, supplemental citrulline is converted to arginine in your body. Arginine is the precursor to nitric oxide, the gas molecule that optimizes blood Ď? ÇĄ

removal in working muscles. Notably, citrulline supplements increase blood levels of arginine and NO more effectively than arginine supplements.

Dosing and Timing: Take 3 to 6 grams 30 to 60 minutes before training.

GLUTAMINE Facts: A conditionally essential amino acid, produced in the body by the enzyme glutamine synthetase from glutamate and ammonia Supplemental BeneďŹ ts: Promotes immune system support, muscle building, recovery Mechanisms of Action: Glutamine is one of the most abundant amino acids in skeletal muscle and is the most prevalent amino acid in the circulation. It is considered a condiNOVEMBER 2017 y MUSCLE & PERFORMANCE

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tionally essential amino acid in athletes, as the body’s supply may not meet demand under conditions of intense training and dieting. Taking glutamine before training has been shown to boost training volume and intensity. Loading muscle glutamine levels immediately after training is also important because it is a primary regulator of protein synthesis, which enhances recovery. Glutamine also helps muscle cells load with glycogen, which is critical for muscle size (glycogen pulls water into muscle cells) and energy storage to fuel subsequent workouts.

Dosing and Timing: Take 5 grams 30 to 60 minutes prior to training and immediately postworkout.

CARNITINE Facts: A nonessential amino acid derivative synthesized in the liver and kidneys from lysine and methionine Supplemental BeneďŹ ts: Promotes fat burning, fatigue resistance, anabolism, enhanced recovery Mechanisms of Action: L-carnitine is essential for fat metabolism since it is responsible for transporting fatty acids to the mitochondria to be oxidized and used as fuel by the body. In the world of L-carnitine supplements, the most notable and highly bioavailable forms are acetyl L-carnitine (ALCAR) and L-carnitine tatrate (Carnipure).

Scientists developed these forms of L-carnitine to be readily digested,

Glutamine supplementation can minimize muscle breakdown and improve protein metabolism.

thus boosting the L-carnitine bioavailability and absorption in skeletal muscle and making them more effective than other forms. Carnitine provides antioxidant support, which keeps blood nitric oxide levels elevated, which optimizes blood Ď? ing muscles. Combined with weight training, L-carnitine tartrate boosts anabolism by augmenting testosterone’s effects in skeletal muscle, resulting in enhanced recovery and greater gains. When combined with dieting and cardio, carnitine supplements have been shown to increase fat burning and weight loss without promoting catabolism (muscle breakdown).

Dosing and Timing: Take 1 to 3 grams of ALCAR or L-carnitine tartrate, two or three times per day. Make sure to take one dose immediately after training.

TYROSINE Facts: A nonessential amino acid synthesized in the body from phenylalanine Supplemental BeneďŹ ts: Improved mood, focus, energy Mechanisms of Action: Tyrosine is a naturally occurring amino acid that functions as a precursor to the production of many neurotransmitters (e.g., norepinephrine, epinephrine and dopamine). These neurotransmitters are closely involved in fat

L-CARNITINE HELPS TRANSPORT FAT ACROSS THE BODY'S CELLS, WHERE IT'S BURNED TO GENERATE ENERGY.

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burning and weight loss, and they play major roles in the brain, controlling motivation, mood, focus, movement and anxiety. Exercise and stress from caloric restriction (while dieting) can severely impact the turnover of these neurotransmitters, making transmitter levels decline. Studies suggest this decline is because the rate of neurotransmitter production is limited by tyrosine. Therefore, taking a tyrosine supplement can combat the adverse effects of severe stress: Measures of mental and physical performance, reaction time, mood and fatigue have all been shown to improve greatly.

Dosing and Timing: Take 500 to 1,500 milligrams two times daily, one dose upon waking and the other 30 minutes prior to training.

BETA-ALANINE Facts: A nonessential amino acid that reacts with histidine to form carnosine in the body Supplemental BeneďŹ ts: Increased exercise intensity and volume, strength gains Mechanisms of Action: In skeletal muscle, beta-alanine reacts with histidine to produce carnosine.

Beta-alanine is the rate-limiting

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grams of beta-alanine 30 minutes before and right after training. On breakfast and 1.6 to 3 grams later in the day.

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‌ Healthy Ways to Cook Thanksgiving Turkey

BY LARA M C GLASHAN, MFA, CPT

it, breast-side up, over medium heat for two to three hours (for a 10-pound turkey). For charcoal grills, use ! Č„ Ď? Č„ !

longer and cook more evenly. On a gas grill, you’ll have to turn and reposition the bird more frequently because of the static placement of the burners to ensure even cooking. And since all grills are less precise than an oven, keep your eye on the meat thermometer: A breast is done at 170 degrees; a thigh at 180. An alternative is to break the bird into pieces — breast, legs, thighs — since they all require different cooking times.

STYLE 3 BEER-CAN Steam-infuse your bird with beer by shoving a partially full beer can — 24 or 32 ounces — into the bird’s butt. (You can also use a commercial upright Ď? ! ÇĄ ! ÇŻ ÇŤČŒ The can ensures pretty uniform cooking and the beer moistens the meat from the inside out. Stand the bird and can upright on a large grill and cook at 350 degrees over indirect heat for about two to three hours (for a 10-pound bird).

VIDE 4 SOUS For this process, you need some gear — a vacuum

IÂ

ÇĄ Ď? ÇŚ less vehicle for shoveling gravy and mashed potatoes

ÇĄ ÇŁ Ď?

! ÇĄ

Ď? ÇŚ Ď? Č„ ! Ǥ ÇŁ

might not have any leftovers for sandwiches.

1 ROASTED Roasting a turkey does not sentence it to be tongue-parching dry. Cook the turkey in a roasting bag — it will keep juices from evaporating and the result will be a moist, fall-off-the-bone bird. You can also place the turkey on top of a thick layer of veggies (onions, carrots, celery) to create a natural, edible roasting rack.

Ď? ! ÇŻ ÇĄ purchase a ready-made oven smoker bag: Place the turkey inside and cook in the oven at about 225 degrees Í´+

! Ď? Ǥ

2 GRILLED As with most foods, grilling a turkey is pretty low maintenance: Simply brush it with a little oil and cook 66

MUSCLE & PERFORMANCE y NOVEMBER 2017

sealer and a sous vide cooking device, which heats a water bath in which the sealed turkey will recline.

But the investment is worth it, as this process ensures

!

Ď?

than anything you’ve ever had. Put the turkey in the bag and pour a combo of herbs, spices, celery, carrots and chicken stock into the bird’s cavity. Vacuum seal the bag and cook the turkey for one hour in a 185-degree bath, Ď? @+ÇŚ ! Č‹ + pounds). Bonus: The sous-vide machinery can be used Ď? Ď? ÇĄ ! ÇĄ manner of sides and veggies.

FRIED 5 DEEP When done correctly (and safely!) a turkey fried in peanut oil has crispy skin and super-moist meat, and a 10-pound bird takes less than an hour to cook.

Contrary to logic, deep-fried turkey is not laden with grease: The high heat point quickly seals the outside, preventing the oil from leaking in and moisture from getting out. In fact, it’s so hot that the inside juices turn to steam, cooking the meat from the inside out. Nutritionally, deep fried and roasted turkey are remarkably similar: 4 ounces of roasted bird has 241 calories and 12 grams of fat, and the same amount of deep-fried turkey has 253 calories and 14 grams of fat.

Our recommendation: Invest in an indoor turkey fryer and follow all cooking instructions precisely to avoid a holiday trip to the ER. MUSCLEANDPERFORMANCE.COM

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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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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.

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