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Muscle & Performance - November 2017

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•These statements have not been evaluated by the Food and Drug Administration.
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CONTENTS
NOVEMBER 2017
52
OaRinKoffOseUasTon
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By Lara
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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
WKHLUVHFUHWVRIVWD\LQJVWURQJDQGÀWWRJHWKHU
By Michael Berg, NASM-CPT
58 AMINOS: ATHLETIC ASSETS
'HOD\IDWLJXHLQFUHDVHVWUHQJWKLPSURYHHQHUJ\DQGVWD\IRFXVHGZLWKWKHVH´HVVHQWLDOμVXSSOHPHQWV
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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*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 • VOL. 9 NO. 11
ǧǧ Maureen Farrar
Paul Duarte
Lara McGlashan, MFA, CPT
Ȁ
Vicki Baker
WEB EDITOR Michael Nystrom
Laureen O’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 … 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
!Ƭ
Michael Henry
#$ !ǡ&'Ƭ
Jonathan Dorn
() #*&!# )ϐ$
Patricia B. Fox
,$'!*$ !ǡ-&!# Joseph Cohen
$ !ǡ# !#..
Kim Paulsen
$ !ǡ
&.& &/
Nelson Saenz
$ !ǡ )#0&!# $( #.#/1
Kristy Kaus
$ !ǡ&$(
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. © 2017 by
Active Interest Media, Inc. All rights reserved. Reproduction in whole
or in part without permission is strictly prohibited. The information
in Muscle & Performance is for educational purposes only. It’s not
intended to replace the advice or attention of health care professionals. Consult your physician before making changes in your diet, supplement and/or exercise program. MUSCLE & PERFORMANCE, 5720
Flatiron Parkway, Boulder, CO 80301 - Toll Free: (800) 423-2874
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
MUSCLE & PERFORMANCE y
NOVEMBER 2017
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 ǡ!
Ȅ!ǫ
Journal of
Strength and Conditioning
Research,!Ǥ
!ϐ
!!
ϐ!
͵+Ǥ
TAKE-AWAY TIP: To push
!
ǡ
ϐ!Ǣ
ǡ
ϐ
Ǥ
— Lara McGlashan, MFA, CPT
GEAR WORTH GETTING
NUMBERS DON’T LIE
k !
Ǧ
!
it takes for
instantly
“feel
stron
ǡdz
ʹ+@
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ȋȌǡǦ
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ǡ
ǡǤǤǡʹ+
Ǥǡǯ
ǡǦ!
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NOVEMBER 2017 y MUSCLE & PERFORMANCE
21
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
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.
ǦȋȌϐ!
are most active during aerobic activity because they have a high resisǡ!ϐ!
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!ϐǤ
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
ϐ!ȋȌǯ
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,
ϐ
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
ǡǡϐ
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
I 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
€ϐǦ
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
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(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
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ately go into the next rep.
Stand next to the
barbell you just
used for deadlifts. Crouch,
place your hands
RQWKHÁRRUMXPS
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
NOVEMBER 2017
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
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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
WRXFKHVWKHÁRRU3UHVVIRUFHIXOO\WKURXJK\RXUKDQGVWR
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.
Butterfly Sit-Up
/LHIDFHXSZLWKWKHVROHVRI\RXUVKRHVWRJHWKHU\RXUNQHHVVSOD\HGRXWZDUGDQG\RXUDUPVRYHUKHDGZLWKÀQJHUWLSVWRXFKLQJWKH
ÁRRU([KDOHDQGVLWXSZLWKRXWXVLQJ\RXUDUPVIRUPRPHQWXPWRXFKLQJWKHWRHVRI\RXUVKRHVRUEH\RQGLISRVVLEOHZLWK\RXU
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086&/($1'3(5)250$1&(&20
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WORKOUT TO GO
Abs Anywhere
I 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
ϐǤǫ
ϐǡǡ
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
ϐ
ǡϐǤϐ
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
ʹǤ!ϐ
and then pull the discs back to the start, using your abs. 26
MUSCLE & PERFORMANCE y
NOVEMBER 2017
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.
I 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
ȋϐȌ
most likely to become a chronic annoyance. Skip
ǡ!ϐǣ
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.
ϐ
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
ϐ
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
ϐ
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
ϐǤ
IF YOU’RE FLEXIBLE: Aim to touch your palms to the
ϐǤ
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
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
ϐ
results. If you’re an advanced gym-goer, check
them out and see if you might want to step into
this ’Crapp yourself.
30
MUSCLE & PERFORMANCE y
NOVEMBER 2017
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
+Ǥϐ
set, do as many reps as possible until you hit “technical”
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
+ǡ
slightly lighter set of 20 continuous reps; for calves perform three straight sets with
Ǧȋtive) contraction of three to
ϐǡ
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
ϐ!
amino acids, augmenting recovery
and promoting increased muscle
building. In short, milk protein’s unmatched bioavailabilϐ!Ǧ
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 blocks” for muscle recovery and growth. In
fact, the latest data suggest that milk protein taken immediϐȀϐ
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
ϐ‰ǡ
!ǦϐǤ
Ingestion of the protein supplement decreased these
‰͵+Ǧ
ϐǦϐ
effects one to two hours postworkout.
Together, these data illustrate that postworkout milk proϐ
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,
!Ȍ͵+ǦŠ+!
immediately after training.
(Frequently Asked Food Questions)
Ǥǡ
ǡϔ
Q: How much fiber should I be
getting in my diet?
A: It depends. Generally speaking, the recommended
ϐ!‹
ͺǤ!ϐǡǯ
woman under 50, aim for 25 grams a day (28 grams
daily during pregnancy), and if you’re over 50, aim for 21
Ǥǯ€+ǡ͵ͺ
͵+ǯ€+Ǥ
ϐϐ!
based on your daily caloric requirements: 0.014 gram
ȋǯʹͺϐ!
who needs to consume 2,000 calories). Although you
!!ϐ!
32
MUSCLE & PERFORMANCE y
NOVEMBER 2017
!ǡϐ!Ǧ
ments, which is acceptable.
ǯϐǣ
Fiber doesn’t just help regulate your bowel movements;
it also can help with regulating hunger and satiety. Foods
!ϐ!DzdzǦ
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 “green” way with
no animal products whatsoever. Great plant-sourced proteins include pea protein,
ǡϐǤ
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!!ϐǡǡ!!
ϐǤ!
digestive system when taken properly.
Essential Fatty Acids: Adequate intake of essential fatty acids through sources
ϐǡ!ǡϐmone production, nervous system and immune system function, and a host of
!ϐǤ
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,
!ϐand
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
ǡǡ
and blood lactate levels. Ten resistance-trained men
completed two randomized trials, performing four sets of
@+Ǧǡ“+
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. CapsiǦ
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 takeǤϐǡ
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\PHDWORDIGRHVQ·WKDYHWRZHLJK\RXGRZQDQGUXLQ\RXU
SK\VLTXH6ODVKWKHIDWDQGFDORULHFRXQWRIWKLVFODVVLFFRPIRUW
IRRGE\XVLQJOHDQJURXQGWXUNH\EUHDVWLQVWHDGRIIDWW\EHHI7U\
WKHIROORZLQJKHDOWK\PHDWORDIUHFLSHFRXUWHV\RIWKH&DUOR)LOLS
SRQH0XVFOH&KHIDQG&(2RI(OLWH/LIHVW\OH&XLVLQH
Ingredients:
• 1 pound lean ground turkey
breast
• WDEOHVSRRQRQLRQÀQHO\
FKRSSHGɑ
• 1 tablespoon red pepper,
FKRSSHGɑ
• 1 tablespoon green pepper,
FKRSSHGɑ
•
•
•
•
•
•
WHDVSRRQVSDUVOH\ÀQHO\
FKRSSHGɑ
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4 pinches black pepper
HJJZKLWHɑ
RXQFHFDQWRPDWRSDVWHɑ
4 medium potatoes (about 6
RXQFHVWRWDO
Directions:
3UHKHDWRYHQWRGHJUHHV&RPELQHWXUNH\RQLRQSHSSHUV
SDUVOH\VHDVRQLQJVDQGHJJZKLWHWKHQEOHQGLQRXQFHVRI
WRPDWRSDVWH3RXUPL[WXUHLQWRDEDNLQJSDQDQGVKDSHWRSZLWK
UHPDLQLQJWRPDWRSDVWH%DNHXQFRYHUHGIRUPLQXWHVRUXQWLO
center reaches 165 degrees.
0HDQZKLOHVOLFHRSHQSRWDWRHVOHQJWKZLVHDQGZUDSLQIRLO%DNH
IRU²PLQXWHVRUXQWLOVRIWLQWKHFHQWHU6HUYHZLWKPHDWORDI
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´FDNHVμGHSHQGLQJRQÁDYRUKLJKSURWHLQ
JUDPVWUHDWWKDWWDVWHVZD\PRUHOLNHGHVVHUWWKDQ
the healthy snack it is. Optimum Nutrition has domiQDWHGWKHSURWHLQSRZGHUPDUNHWIRU\HDUVDQGQRZ
LW·VWDNLQJFDNHWRDQHZOHYHO
WHAT IT TASTES LIKE([DFWO\ZKDWLWVRXQGVOLNHLW
ZRXOGWDVWHOLNH7H[WXUHDQGDOO\RXIHHOOLNH\RX·UH
UHDOO\HDWLQJFDNHDWDELUWKGD\SDUW\$QGDOORI
WKH&DNH%LWHVÁDYRUVDUHGHOLFLRXV7U\FKRFRODWH
IURVWHGGRQXWELUWKGD\FDNHUHGYHOYHWFDNHRU
FKRFRODWHFRYHUHGFKHUU\
WHAT’S IN IT: FDORULHVGHSHQGLQJRQÁD
YRUSURWHLQJWRWDOFDUEVJIDWJGHSHQG
LQJRQÁDYRU
WHERE TO GET IT:
DQGYLWDPLQ
shoppe.com;
IRUD
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 fitness
goals — experts confirm you won’t get left high
and dry. BY KATY LOREN
We’ll Drink to That
ǡ
!Ȅ
Ȅǯ
!
Ǥ
ǡǯǦ
Ǧ
!
ǡǤ
DzȄǡ
Ȅ
Ȅǡ
ǡdzǤDzǡ
ǡ
Ǥdz
CAFFEINE CALCULATOR
I ǯ!DzϐdzȄ
ǡ!Ǥ
ǡǡǫ
!ǡǤ
ǡǡǡ
ǡǤǤǡǡ!
ȋȌ!Ǥ
Piping Hot News
Dzǡ
ǡdzǤȋʹ++
€++ǡ
+ǦȌǡϐ
ǡ!Ǥ
ϐǤDzȏȐ!ʹ+
British Journal of Nutrition, !
ǡdzǤ
!ʹ+‹
PLOS
One,
Ǥǡ!
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
MUSCLEANDPERFORMANCE.COM
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A
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Release Microbead TechnologyTM encapsulates precise doses
of powerful key drivers that have been scientifically shown to
increase free testosterone and combat the catabolic hormone
cortisol. Test HD® Super Elite also features a unique blend of
exotic ingredients with long-standing traditional use. Amplify
your testosterone levels with Test HD® Super Elite today.
AMLA
FREE-TESTOSTERONE
SUPPORT
Amla (as Emblica
officinalis), also known
as Indian gooseberry,
is an ingredient with
a long history of
traditional use in Asia.
Features a prime
ingredient that has been
shown in a human
clinical study to increase
free testosterone in
just 7 days.
SMART RELEASE
MICROBEAD
TECHNOLOGY™
SENSORIL® ASHWAGANDHA
Contains a cuttingedge delivery system
that encapsulates
active ingredients
and suspends them in
a rapid-dispersing
liquid compound.
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.
Combat
Cortisol
This superior formula features
the premium patented
Sensoril® Ashwagandha
extract, a powerful adaptogen
that has been scientifically
shown to lower cortisol levels
by 14.5% in just two months.
14.5%
DECREASE IN CORTISOL
IN JUST 2 MONTHS
ANABOLIC & ANTI-CATABOLIC
INCREASE TESTOSTERONE LEVELS
Based on cumulative wholesale dollar sales of all active nutrition testosterone support products from 2002 to present.
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017
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
ǯϐȄ
ǦǦ!Ȅ
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
ǦȄ!
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
Ȅ!
Ȅ!ǡ
ǡϐǡǡǡ
such as quinoa and buckwheat. Incomplete proȄǡ!ǡ
ǡȄ
more EAAs. You can “create” 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
ϐ
a 20-point drop in cholesterol,
since plant-based proteins have
ǡϐ!
and more phytochemicals than
animal proteins, discouraging
ϐ
your meals are more satisfying.
And according to a 2016 study
published in Nutrients, vegetarian athletes were found to have
ϐ
than the meat-eating group in
the same study.
Ȅ!
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 6.7RIXÀUP
(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
SHDDQGEURZQULFH
SURWHLQSHUEDUDQG
tastes amazing!) —
IRUEDUV
Evolve Protein
Powder: 20
grams of
protein and
10 grams
RIÀEHUSHU
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 fitness become your passion?
for LA Fitness as a part-time job in college. But
ǡ
ϐǤǡǡ
ʹ‹Ȁ@Ǥ
ǯǯ
to instructing, training and studying.
Why did you create Stomach Sculpting?
ǡ
Ǥ!
!
taught the proper skills to lead a healthy lifestyle
and enjoy their ab training are much more sucǤǡ
designed a stomach-sculpting program to make
!ϐ!
Ǥǡ
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
ϐǯͺ
in eight ounces of water with
ͺǤ
And during fall and winter, my
preworkout stack switches to
ϐǯͺ
Muscle in eight ounces of water
ͺ
Ǥ
Test twice a day year-round.
Would you care to share
one of your innovative
training techniques?
!Ǥ
̶ǡ̶
Ǧ!
ǯǤ
ǡǡ€++
reps as a warm-up or burnout.
€++!
ʹ€+ȋϐ
€+Ȍʹ€+
ȋϐ€+Ȍ
light to medium dumbbells. The
same concept applies for the
ǣ€++
warm-up/burnout. Chest will
be wide push-ups, back will be
ϐǡ!
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,” he
says. “The workouts consist of
standing abs, sit-ups, crunches
and planks to target stubborn
EHOO\IDW&DUGLRZKHWKHULW·V
the treadmill, StairMaster,
bicycle or elliptical, will help
burn calories throughout the
stomach sculpting workout.”
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,” 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\RI5HGHÀQHG1XWULWLRQ
“guru” is one who has great knowledge,
ϐ
ϐǤ
ǯ
Dz
!dzϐϐǤǡ
“abdominal enthusiasts” around the world how
to reduce belly fat, lose inches and sculpt their
!Ǥϐ
ʹ+͵ǡǯϐ
Ȅǡϐǡ
Georgia, he takes pride in helping his clients
reach their goals.
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BRAND SPOTLIGHT
Get to Know:
Carlson Laboratories
I 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
ϐ!
fresh food,” says Jolie Root, LPN, LNC, Carlson
senior nutritionist and educator, “and community
members can use it as well.”
ϐȄ
Ǧ͵Ȅ
provide between 2,600 and
ʹǡ“ʹ+Ǧ͵
per serving,” says Root. CarlǯǦϐ
͵
also big hits.
No Stranger to Firsts
Carlson Laboratories has never
!ϐ
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.
Dzϐ!
coenzyme Q10 in a base of
oil, making it more bioavailable,” 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,
Ǧ͵
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.”
ϐ
Ǧ͵!
the explosion of products in
the early 2000s.
Thankfully, being focused on
bioavailability doesn’t mean
trading in taste. “We were
!ϐ
brand and number one supplement brand by ConsumerLabs
.com,” says Root, “and all of our
ϐϐ
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“ͺʹǡϐϐ
— salmon oil and Norwegian cod liver oil — and
in 1984, the company introduced the industry’s
ϐϐǡǦ͵Ǥ
Fast-forward to 2017 — Carlson boasts more
than 200 products, including some of North
ǯ!ǦǦ͵ǤDz
launched a line of high-potency concentrated
42
MUSCLE & PERFORMANCE y
NOVEMBER 2017
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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 fit 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
ǤdzǦ
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
ϐǦǤ
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
ʹ++@ǡǦ
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.
ǡǡ
It’s a good way to grow and learn about each other and
ϐ
yourself in the relationship. We try stuff we’ve never
ABC hit show Dancing with the Stars ʹ++“ǡǦ
done, whether it’s mountain biking on a new trail or
ǦϐǦ
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:ǡ
— 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
ǯǦ
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
Dzϐdz
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
!!ǡ!
with Muscle & Performance and talk
!Ǥ
— Andrew East
about how they handle life as an
in with some gymnastics movements
ǡǡϐǦ
Ǥ
on the go.
ǡǯ!Ǧ
!ϐǤ
ę
We try to
stay active
together.
M&P: How did you two meet?
Shawn:
Ǧ
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 toϐ!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 first date?
Shawn:ǦȄǦ
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:ǯϐǤǯ
been trying to stay healthy and normal. I always say I
ϐǡ
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
ϐ!Ǥǯǯ
nice to work out with Shawn. She does handstands,
ǡǦǤǯ
done these things in my life because I’ve always done
ǤȏǦ
Ȑϐ!ǡ
and has carried over and helped with my performance
ϐǤ
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,
!ǤǡϐǤ
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 macroϐ
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
ϐǤǡ
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 suppleϐǤ
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.
ǯϐǡǡ
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.
ϐ
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
MUSCLEANDPERFORMANCE.COM
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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Fit on
the Go
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bands or TheraBands,
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when I travel, because
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50 086&/(3(5)250$1&(y NOVEMBER
THE
COUPLES
WORKOUT
Designed by
Shawn and
Andrew East
Warm-Up (5 minutes):
Knee Hug
Quad Stretch
Hamstring Reach
Inverted Hamstrings
:RUOG·V*UHDWHVW6WUHWFK
Back Lunge with a Reach
Cardio (15 minutes):
Do some light jogging/walking on an
inclined treadmill.
HIIT Strength Circuit:
'RÀYHURXQGVRIHLJKWUHSVRIHDFKPRYH
with a one-minute break in between rounds
RIWKLVFLUFXLW8VHWKHVDPHEDUEHOOIRUDOO
the moves, loaded with light weight, and
GRQ·WSXWLWGRZQXQWLO\RX·YHFRPSOHWHGDOO
the moves.
Barbell Hang Clean
Barbell Front Squat
Barbell Push Press
Barbell Back Squat
Barbell Overhead Squat
%DUEHOO5RPDQLDQ'HDGOLIW
3XVK8S
Core Circuit:
:LWK\RXUHOERZVRQDVWDELOLW\EDOOSHU
IRUPWKHVHPRWLRQVLQDFLUFXLWGRLQJ
VHFRQGVRIHDFKIRUWZRURXQGV
Roll ball clockwise
Roll ball counterclockwise
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HIIT Cardio:
'RVSULQWVRQHLWKHUD-DFREV/DGGHU
RUD6WDLU6WHSSHUIRUVHFRQGVRQ
VHFRQGVRII*RXQWLO\RXUHDFKIHHW
DERXWPLQXWHVRUDOWHUQDWHZLWK\RXU
SDUWQHUXQWLO\RXUHDFKIHHWFRO
OHFWLYHO\
Static Stretching (10 minutes):
'RVRPHVWDWLFVWUHWFKLQJRQWKHÁRRU
086&/($1'3(5)250$1&(&20
TRUE ATHLETE®
THE
NATURAL
ATHLETES
CHOICE.
Natural sports nutrition with no artificial
colors, flavors, or sweeteners, and zero
banned substances.
Available exclusively at
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,” says Joel Okaah,
ǡing in Nashville, Tennessee. “Offseason workouts are
P
usually more rigorous because you’re training for competition.” These workouts are also a lot longer — from
90 minutes to two hours in some cases — and more
ǦϐǤDz
far as movement goes, depending on the position and the
person who walks in the door,” 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
2NDDKVSOLWVKLVDWKOHWHV·ZHHNLQWRWKUHHNLQGVRIZRUNRXWVORZHUERG\H[SORVLYHXSSHUERG\IRFXVDQGDFWLYHUHFRYHU\RIIGD\V
2YHUWKHFRXUVHRIWZRWRWKUHHPRQWKV2NDDKSHULRGL]HVWKLVSODQSURJUHVVLYHO\LQFUHDVLQJLQWHQVLW\GXUDWLRQDQGORDG
Monday
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,” says Okaah, who notes that being
!ϐ
— NFL and otherwise. “It also helps as a preventative
measure for injury.”
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,”
says Okaah.
ϐǦ!!
ϐ!
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.
Ǧǡϐ
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
ϐ
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 pullǡ!!ϐ!!!
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
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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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Superset 2:
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ing position.
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Superset 3:
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MUSCLE & PERFORMANCE y NOVEMBER 2017
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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.
ϐǡ
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 haves” for athletes.
LEUCINE IS THE MVP IN YOUR BCCAS.
BRANCHED-CHAIN
AMINO ACIDS
Facts: Three essential amino acids:
leucine, isoleucine and valine
Supplemental Benefits: 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 Benefits: 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
ϐǡ
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 Benefits: 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
59
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 Benefits: 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
ϐing 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 Benefits: 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.
60
MUSCLE & PERFORMANCE y NOVEMBER 2017
MUSCLEANDPERFORMANCE.COM
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 Benefits: 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
BPI Sports Best BCAA
With 5 grams of branched-chain amino
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builders and strength athletes.
Dosing and Timing:
grams of beta-alanine 30 minutes
before and right after training. On
breakfast and 1.6 to 3 grams later in
the day. 086&/($1'3(5)250$1&(&20
stores or at vitaminshoppe.com.
— Maureen Farrar
NOVEMBER 2017 y MUSCLE & PERFORMANCE
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MUSCLE & PERFORMANCE y NOVEMBER 2017
MUSCLEANDPERFORMANCE.COM
DAUSHON McGREGOR
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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
!ȄϐȄ!
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
ϐ!ǡ!ǯǫȌ
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
I ǡϐǦ
less vehicle for shoveling gravy and mashed potatoes
ǡǣϐ
!ǡ
ϐǦ
ϐȄ!Ǥǣ
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.
ϐ!ǯǡ
purchase a ready-made oven smoker bag: Place the
turkey inside and cook in the oven at about 225 degrees
ʹ+!ϐǤ
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
!
ϐ
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,
ϐ@+Ǧ!ȋ+
pounds). Bonus: The sous-vide machinery can be used
ϐϐǡ!ǡ
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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