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Which Vitamins Are Most Important for Athletic Performance?

Athlete's, Blog, ladder, Nutrition, vitamins, Vitamins & Supplements /

Which Vitamins Are Most Important for Athletic Performance? If you want to know what the best vitamins for athletes are, it helps to know what makes one more important for athletic performance than another. Because, as much as it has to do with a vitamin’s function, it also has to do with: How exercise impacts the body’s supply of it. How hard the vitamin is to get in a normal diet. How its recommended daily intake is decided. That third factor highlights the difference between the amount of a vitamin you need to avoid deficiency and the amount required to optimize athletic performance. “The recommended levels of vitamins and minerals are meant to serve the needs of the entire population,” says BODi Principal Scientist Paul Falcone. “However, different people — especially athletes — have different needs, and research has shown safety and efficacy when consuming certain vitamins at levels much higher than recommended.” So, it’s not simply a matter of deficiency — though even a marginal one can lead to a decrease in your body’s energy production and performance. For athletes and others who exercise frequently, research indicates there are a few vitamins and minerals that are 1. Important for performance, 2. Overlooked, and/or 3. Disproportionately utilized during intense athletic activity. Let’s review them. Magnesium Magnesium is an essential mineral that helps with hundreds of important functions, including protein synthesis, nerve conduction, and muscle contraction. But research suggests nearly half of us don’t get enough of it, which is reason alone to add more to your diet. Less publicized among magnesium’s many duties, however, is its role in bone health. “Magnesium is essential for strong bones as it actually helps provide them structure,” Falcone says. “However, bones also serve as magnesium storage for other parts of the body. Therefore, consuming magnesium is important to serve the needs of the whole body and to support bone mineral density, which is the measure of bone strength.”* When it comes to exercise performance, a review of research found that the need for magnesium increases the more physical activity you perform. There are several reasons for this: It plays a key role in the stabilization of ATP (the body’s source of energy) in the body, as well as muscle recovery and muscle cramp prevention. It’s lost in sweat. As with co-electrolytes sodium, potassium, and calcium, magnesium is expelled when the body perspires. It’s found in foods that people eat the least. Unlike sodium, potassium, and calcium, which are more readily available in the American diet, magnesium exists at its highest concentrations in more obscure foods like Brazil nuts and pumpkin seeds. This is why Beachbody Performance Hydrate has a higher amount of magnesium than other competing products. Iron Reduce aerobic fitness to its simplest definition and it’s the efficiency with which the body delivers oxygen to working tissues. That oxygen travels via hemoglobin, a transport protein which contains a binding site called “heme,” at the center of which is iron. Iron deficiency — although confined disproportionately to certain female and ethnic populations and those with specific disorders — is the most prevalent nutritional deficiency in the U.S. Furthermore, iron is harder than many other minerals to get in the diet, especially for vegans and vegetarians, since the most bioavailable form of it is found in red meat, poultry, and seafood. “Dietary iron comes in different forms, with the type found in plant foods being more difficult to absorb,” Falcone says, noting that “vitamin C can help improve the body’s ability to absorb iron from plant foods.” So it’s important to not only ensure you consume enough iron, but that you also consider its sources and whether enough of it is ultimately being absorbed. Vitamin D Data suggests a majority of Americans have suboptimal levels of vitamin D often because it’s difficult to get from food. (Good sources include fish like salmon, tuna and sardines, mushrooms, and fortified foods like milk, orange juice, and cereal.) “While sunlight is a great way to get vitamin D, sun exposure can be minimal during certain times of the year and also depends on latitude,” Falcone says. “Supplementation may provide an easy way to ensure you’re getting sufficient amounts of vitamin D year round, no matter where you live.” Vitamin D helps your body absorb and maintain proper blood levels of calcium. More importantly, sufficient levels of Vitamin D are linked to cardiovascular function, cognitive health, and immune health.* Other High-Performance Vitamins Above are the primary vitamins and minerals your body needs if you train regularly, but there are also several other vitamins you should prioritize, including: Vitamins B-1 through B-3 play a central role in the conversion of food to energy in the body.* Vitamins B-6 and B-12 help your body make red blood cells and promote proper nerve function.* Biotin plays a key part in metabolism in addition to supporting healthy skin and hair.* Folate (folic acid) is essential for DNA production.*   *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. The post Which Vitamins Are Most Important for Athletic Performance? appeared first on BODi. If you want to know what the best vitamins for athletes are, it helps to know what makes one more important for athletic performance than another. Because, as much as it has to do with a vitamin’s function, it also has to do with: How exercise impacts the body’s supply of it. How hard the […] The post Which Vitamins Are Most Important for Athletic Performance? appeared first on BODi. Jordan Burchette{authorlink}https://www.beachbodyondemand.com/blog/vitamins-for-athletesBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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When Should You Use Beachbody Performance Energize?

bbp, Blog, energize, ladder, Nutrition, pre-workout, Vitamins & Supplements /

When Should You Use Beachbody Performance Energize? Got your pre-workout shake mixed and ready to go? Great — time to down it and get after that workout, right? Not so fast. If you’re like most exercisers, you’re probably taking your pre-workout supplement too soon before your workout for it to do you much good. Reason: The active ingredients in pre-workout drinks (more on those below) take a while — about 30 minutes — to kick in. So if you down your shaker bottle of Beachbody Performance Energize, which is specially engineered to help increase your energy and focus so you get more from exercise, and immediately start pounding out reps, you might be showing up too early for the party.* Best practice? Drink your pre-workout mix, make a phone call or send an email or two, get set up (or head to the gym), and do a thorough warm-up. By the time you’re into the meat of your workout, those active ingredients should be making it into your bloodstream, so you’re sure to get the most out of them. How Do Pre-Workout Supplements Work? Beachbody Performance Energize has just 20 calories and 5 grams of carbohydrates per scoop — but it still packs a huge punch. Its ingredients enhance your workouts in a few ways: 1. Delay muscle fatigue* Beachbody Performance Energize contains beta-alanine, a precursor to carnosine, which helps fend off acid buildup in your muscles. That helps you to go harder for longer, whether you’re lifting weights or going on a run.* The benefits of beta-alanine aren’t instantaneous, however. “It takes about 30 days to build sufficient levels of beta-alanine in your system,” says Trevor Thieme, CSCS. “So it’s important to be consistent with it.” And one possible side effect, says Thieme, is a mild tingling sensation on your skin. It’s harmless and temporary, but if it occurs and it bothers you, dial back your serving. 2. Deliver an energy boost* Whether it’s in your coffee or in your pre-workout, caffeine provides a boost of energy, as well as a shot of focus and mental acuity. Studies have indicated it may also kick up endurance as well. It may be old-school, but caffeine is one of the few established performance-enhancers that’s cheap, effective, and legal. Beachbody Performance Energize provides 100 mg of caffeine derived from green tea and coffee bean — about what you get from an eight-ounce cup of coffee. Directions for Taking Beachbody Performance Energize With about 30 minutes to go before exercise, mix one level scoop or packet of Beachbody Performance Energize with eight ounces of water. If you’re sensitive to caffeine, start with half a scoop/packet. Other Uses for Beachbody Performance Energize Pre-workout isn’t the only time to take advantage of Beachbody Performance Energize: Try it any time you need a boost in focus, clarity, and energy.* But remember: Don’t exceed the recommended daily serving. Here are some prime times to fuel up. Max-effort lift. Testing your pull-up PR, your max-effort deadlift, or some other key lift? Beachbody Performance Energize ensures that you’re able to give it your all. A 2016 study found that athletes performed measurably better during certain lifting workouts when they consumed a caffeinated beverage beforehand. Afternoon slump. Does 3 PM hit you like a wrecking ball? Head it off with a serving of Beachbody Performance Energize. A 2016 review found that caffeine helps maintain physical and cognitive abilities during times of reduced sleep. Endurance event. Hitting the trail for a race, or going for a long ride? Beachbody Performance Energize can help make your session feel less arduous. A 2019 review found that cyclists who consumed caffeine prior to participating in a time trial improved performance by roughly five percent over a placebo.* In all of these cases, time your consumption so that your levels peak at the appropriate time. If you’re taking a two-hour bike ride, for instance, then fueling up before you saddle up probably works just fine since you’ll still be on the bike when your blood levels hit their peak. But if you’re going for a one-and-done pull-up test, throw back a serving about 30 minutes beforehand so you derive maximal benefits at the right time. When NOT to Take Beachbody Performance Energize Caffeine can affect alertness for many hours (its half-life, or the time it takes your body to metabolize just half a serving, can be up to five hours). So if you’re sensitive to it, start with a minimal dose.   *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. The post When Should You Use Beachbody Performance Energize? appeared first on BODi. Got your pre-workout shake mixed and ready to go? Great — time to down it and get after that workout, right? Not so fast. If you’re like most exercisers, you’re probably taking your pre-workout supplement too soon before your workout for it to do you much good. Reason: The active ingredients in pre-workout drinks (more […] The post When Should You Use Beachbody Performance Energize? appeared first on BODi. Andrew Heffernan CSCS, GCFP{authorlink}https://www.beachbodyondemand.com/blog/when-to-take-pre-workoutBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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How L-Theanine Can Improve Workout Performance and Sleep Quality

Blog, ladder, last thing, Nutrition, Promotions, Supplements, Vitamins & Supplements /

How L-Theanine Can Improve Workout Performance and Sleep Quality If you’ve never heard of L-theanine, you’re not alone. Unless you’ve been researching relaxation supplements or pre-workout ingredients, you may not be familiar with this lesser-known amino acid. Found in green tea, L-theanine is believed to help promote relaxation and support sleep quality. But it can also help you get a great workout.* That may sound like a contradiction — how can a supplement associated with relaxation possibly improve athletic performance? There’s a simple, science-backed explanation: When combined with caffeine, research suggests L-theanine can help improve performance and focus and help offset some of the negative feelings some may experience from a caffeinated pre-workout supplement.* Want to learn more about L-theanine and how it can help your workouts and lead to a better night’s rest? We’ve compiled the need-to-know info and key benefits of this calming supplement. Why Do People Use L-Theanine? “People take L-theanine for a variety of reasons, most of which revolve around a calm-yet-alert mental state,” says Paul Falcone, principal scientist at BODi. Because it promotes relaxation, L-theanine is often found in products that claim to help reduce your feelings of stress or to help you fall asleep without leaving you feeling drowsy or groggy. BODi’s sleep supplement LAST THING features a blend of ingredients — including L-theanine — to help promote feelings of calm and balance and provide a deeper, more restorative night of rest.* Research also suggests L-theanine and caffeine have a beneficial effect when combined. L-theanine may counteract some of the less-pleasant effects of caffeine, so you can increase focus and delay fatigue without feeling overly amped.* What Are the Benefits of L-Theanine? L-theanine can be used for a variety of reasons. Here are a few of its potential benefits. 1. May help to promote a relaxed state of mind L-theanine can help people achieve a relaxed state of mind, and research suggests it may also have a beneficial impact on daily stress. In a 2017 study, participants taking L-theanine self-reported less tension and improved calmness. L-theanine works by blocking an excitatory substance called glutamic acid and increasing alpha waves, which correlate with a relaxed and focused state of mind, says James Greenblatt, MD, an integrative psychiatrist in Waltham, MA, and author of Integrative Medicine for Depression. 2. May help benefit sleep quality L-theanine may help to promote the right mindset for sleep — but because it increases activity in the alpha frequency band of your brain, it shouldn’t leave you feeling drowsy. A primary reason people might have trouble falling asleep is due to temporary feelings of anxiety — they can’t turn their mind off, Falcone says. L-theanine seems to help quiet those anxious thoughts, helping to relax the mind, which may allow people to fall asleep naturally. In a 2019 study, people who took L-theanine reported greater sleep satisfaction after eight weeks than people who took a placebo. 3. May help support focus “L-theanine helps the body adapt to the effects of stress,” Falcone says. “Exercise is a stressor, and L-theanine can help us have a clearer, more focused mindset.” In a randomized, placebo-controlled study in 2019, 30 participants were given either 200 mg of L-theanine or a placebo daily for four weeks. Those who took L-theanine reported better sleep quality and improved performance on cognitive tasks when compared to the placebo group. Those who combined L-theanine with caffeine also reported improved alertness and better performance on attention-switching tasks. 4. May support the benefits of caffeine Studies have found that caffeine’s benefits on focus and attention are maintained and supported by adding L-theanine, Falcone says. In one study published in the journal Neuropharmacology, participants who took 50 mg of caffeine and 100 mg of L-theanine made fewer errors when performing a task than a group who took a placebo. And a 2018 study found that taking 200 mg of L-theanine and 160 mg of caffeine improved participants’ concentration better than a placebo or either supplement alone. What’s the Ideal Amount of L-Theanine? Research suggests that between 200 mg and 400 mg of L-theanine per day is the ideal amount for helping to promote a relaxed state of mind even among people exposed to stressful situations. Greenblatt notes that you may choose to divvy up your servings of L-theanine — for example, supplementing with around 200 mg twice daily rather than a single 400 mg supplement. Keep in mind the effects may not be instantaneous for everyone. “While most people experience benefits within a few days, for some, the effects seem to occur more slowly,” Greenblatt adds. It may take up to a full month to feel the effects — but with time, you’ll likely start to notice the positive impact on your mental focus and your performance.   * 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. The post How L-Theanine Can Improve Workout Performance and Sleep Quality appeared first on BODi. If you’ve never heard of L-theanine, you’re not alone. Unless you’ve been researching relaxation supplements or pre-workout ingredients, you may not be familiar with this lesser-known amino acid. Found in green tea, L-theanine is believed to help promote relaxation and support sleep quality. But it can also help you get a great workout.* That may sound like a […] The post How L-Theanine Can Improve Workout Performance and Sleep Quality appeared first on BODi. Michael Martin{authorlink}https://www.beachbodyondemand.com/blog/l-theanineBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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8 Common Ingredients in Superfood Greens Supplements

Blog, greens, ladder, Nutrition, Supplements, Vitamins & Supplements /

8 Common Ingredients in Superfood Greens Supplements Why should you try a super greens supplement? Even if you’re conscientious about eating a healthy, balanced diet, you probably wouldn’t mind a little extra support — some added insurance that you’re not overlooking any potential nutritional gaps and ensuring that your body has the fuel it needs to perform at its best. That’s where a superfood greens supplement can help. Super greens supplements contain ingredients that help support vitality, bone health, gut health, and your immune system, among other benefits.* Here are some of the most common ingredients in leading superfood greens supplements. 1. Magnesium Many greens supplements contain magnesium, which is an MVP in terms of all-around nutritional support. Magnesium is involved in more than 600 of the body’s processes. Among the most important: “Magnesium is a component of bone, so a magnesium supplement helps support bone health, and it helps support the immune system as well,” says Paul Falcone, principal scientist at BODi. “People tend not to get enough magnesium in their diet, so a greens supplement can be an easy, convenient way to do that.” 2. B Vitamins “B vitamins are great for supporting energy metabolism,” explains Falcone. “They’re essential components to the basic process of turning sugar, fat, or protein into glucose, then ATP, which is the molecule responsible for energy.” 3. Rhodiola Root According to Falcone, rhodiola root is an adaptogen, meaning it has traditionally been used to help the body adapt to the effects of stress. It may help enhance physical endurance and can help support the nervous system. 4. Zinc This mineral plays an important role in the immune system and is found in cells throughout the body. When you’re deficient in zinc, your immune system may function less effectively because your T-cells may not have the fuel they need to spring into action. Zinc also provides support to muscles by helping them repair after exercise.* 5. Vitamin C Like zinc, vitamin C is critical to immune function. “Vitamin C is an essential antioxidant in the body,” says Falcone. “Bolstering antioxidant benefits can directly help with the immune system.” It helps neutralize free radicals that damage cells, supporting overall health. Vitamin C also helps support the synthesis of collagen, a protein in the body that comprises connective tissue, as well as bone and skin. 6. Vitamin D Vitamin D is important for bone health — it helps the body absorb calcium, a critical component of bone. This helps keep your teeth and bones strong. Vitamin D is also believed to help support the immune system.* 7. Prebiotics and Probiotics To support gut health, greens supplements often contain fiber and probiotics, which work together to support a healthy gut microbiome. “A prebiotic serves to help feed healthy gut bacteria,” explains Falcone. “It’s essentially a fiber your body won’t digest, but the ‘bugs’ in your gut will. Fiber has been shown to have a positive effect on your gut microflora. A probiotic is a beneficial gut bacteria that helps your small intestine establish a colony of good bacteria, which can promote your health.”* 8. Greens Look for a greens powder that contains a variety of greens, including, but not limited to: Broccoli seed Spinach leaf Matcha tea leaf Chlorella Matcha tea leaf is a form of green tea that provides a small amount of caffeine for energy, along with a host of phytonutrients. Chlorella is a microalgae that is extremely nutrient-dense and provides healthy fats and antioxidant-like compounds. “Microalgae are nutrient powerhouses,” says Falcone.* Who Should Take Superfood Greens? “Greens are great for anyone who might have a challenge getting the number of fruits and vegetables into their diet that they’d like every day,” says Falcone. “It can give you some peace of mind that you’re filling some of those nutritional gaps with a variety of superfood greens, combined with specific vitamin and mineral complexes, to help provide targeted support for immune health, gut health, and bone health.”* BODi’s Power Greens Boost provides a full serving of green veggies, powerful phytonutrients, and key minerals to help support overall health.*   *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. The post 8 Common Ingredients in Superfood Greens Supplements appeared first on BODi. Why should you try a super greens supplement? Even if you’re conscientious about eating a healthy, balanced diet, you probably wouldn’t mind a little extra support — some added insurance that you’re not overlooking any potential nutritional gaps and ensuring that your body has the fuel it needs to perform at its best. That’s where a […] The post 8 Common Ingredients in Superfood Greens Supplements appeared first on BODi. Michael Martin{authorlink}https://www.beachbodyondemand.com/blog/green-powder-supplementsBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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When’s the Best Time to Take Different Supplements?

Blog, ladder, Nutrition, Supplements, Vitamins & Supplements /

When’s the Best Time to Take Different Supplements? In romance and comedy, timing is everything. With fitness and nutrition, there’s typically a bit more wiggle room — any time is usually a great time to do more cardio, fit in a resistance workout, or swap processed foods for whole ingredients. When it comes to supplements and vitamins, however, paying attention to supplement timing can help you get the optimal results. Here’s what the science says about the best timing for supplements. When to Take Vitamins The ideal supplement timing for vitamins can vary depending on which vitamins you’re taking. And as always, it’s important to talk to your doctor before beginning any supplement. Multivitamins It can be helpful to take a multivitamin with a meal so the fat-soluble vitamins can be more easily absorbed. Some people feel nauseous when taking certain vitamins or minerals on an empty stomach, so taking them with food may also help to curb that — plus, making it part of your routine, like with breakfast every morning, can help you stay consistent. Zinc, magnesium, vitamin D On the other hand, the best time to take a zinc supplement, magnesium supplement, or vitamin D supplement may be at night, since these nutrients — either alone or when combined with other ingredients — have been linked with sleep quality, says David Sautter, a NASM-certified fitness nutrition specialist and personal trainer in St. Petersburg, FL.* Iron Research suggests that the best time to take iron supplements is in the morning on an empty stomach with a beverage high in ascorbic acid, like orange juice. These factors allow your body to absorb more iron. When to Take Sports Supplements Follow these guidelines to get the most out of your performance supplements. 1. Protein There’s some flexibility when it comes to protein supplement timing, “but research suggests that consuming protein post-workout can help optimize recovery and muscle growth,” says Trevor Thieme, CSCS.* Sipping a protein shake like Beachbody Performance Recover after a tough workout will help supply your muscles with additional protein they need for growth and repair.* You can also consume a shake at any point in the day if you need help reaching your daily protein intake goals. However, we recommend limiting your consumption to two shakes a day in order to avoid any unwanted side effects. 2. Pre-workout How soon before your workout should you take a pre-workout supplement? Downing it right outside the gym doors might not be optimal, but neither is taking it too long before your workout. In the case of Beachbody Performance Energize, which is designed to improve energy and performance, you’ll feel the benefits most within 30 to 60 minutes after taking the supplement.* 3. Hydration drink While you should be drinking water throughout the day to stay hydrated, a hydration supplement like Beachbody Performance Hydrate is designed to help you replenish electrolytes lost through sweating. The best time to take Hydrate is during or after exercise to help fight fatigue and assist with recovery. For longer workouts, you can take a packet of Hydrate for every 30 minutes of exercise. 4. Greens powder There’s never really a bad time to eat whole fruits and vegetables, which should be a fundamental part of every meal. Likewise, if you’re taking a greens supplement like BODi’s Power Greens Boost to help fill in any dietary gaps, any time of day is the right time.   * 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. The post When’s the Best Time to Take Different Supplements? appeared first on BODi. In romance and comedy, timing is everything. With fitness and nutrition, there’s typically a bit more wiggle room — any time is usually a great time to do more cardio, fit in a resistance workout, or swap processed foods for whole ingredients. When it comes to supplements and vitamins, however, paying attention to supplement timing […] The post When’s the Best Time to Take Different Supplements? appeared first on BODi. Michael Martin{authorlink}https://www.beachbodyondemand.com/blog/best-time-to-take-supplementsBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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What Are the Best Supplements for Building Muscle?

Blog, Bodybuilding, ladder, muscle, Supplements, Uncategorized /

What Are the Best Supplements for Building Muscle? When it comes to finding the best muscle-building supplements, there’s a big difference between efficacious supplements that can move the needle and those that merely deliver marketing hype. Depending on a number of factors, which include age, genetics, and training state, experts contend that the average amount of muscle you can legally pack onto your body (read: no steroids) is one to two pounds per month. Can you build more than that? Perhaps. But it takes the right combination of consistent workouts, proper diet, and targeted supplementation to push beyond average. What are the best muscle-building supplements? The list of ingredients that really work is shorter than you might think. But, if your goal is high performance, here’s where supplementation can make a real difference. What Is the Best Supplement for Gaining Muscle? Protein powder is the foundation of your muscle-building supplement plan. What does protein do? Strenuous exertion of muscle can cause damage, and protein is needed to help your body recover and repair that damage, a process known as muscle protein synthesis. When you repair muscle fibers broken down by strength training, that’s when they grow. That’s why high-quality protein powder is so beneficial. Taken in sufficient amounts, it provides your body with the nutrients you need to support the growth of muscle.* All proteins are comprised of amino acids, and some of them — like leucine (one of the three BCAAs) — are more important to help support muscle growth. The International Society of Sports Nutrition recommends protein sources that are high in leucine and include a balanced array of essential amino acids, so called because they’re not naturally produced by the body and thus must be consumed through food. How much protein should you consume? In general, you want to eat about 1.4 to 2.2 g of protein per kilogram of your current body weight per day. So, if you weigh 180 pounds (roughly 82 kg), you should eat about 115 to 180 g of protein daily. This is why protein powders are the foundation of your muscle-building plan: They offer a concentrated amount of protein that’s convenient to consume. What’s the best form of protein? Your best options, depending on dietary preference, are whey protein and pea protein. Whey is derived from milk and is the fastest-digesting form of protein. It comes primarily in two formulations: concentrate and isolate, with whey protein isolate being the purer of the two and also the form used in Beachbody Performance Recover. If you follow a vegan or vegetarian diet, or if you are sensitive to dairy, pea protein (like the type used in the plant-based formulation of Beachbody Performance Recover) is your best bet because of its high leucine content. Most other plants — like rice or hemp — offer less complete protein profiles. How best to consume protein Aim for about 20 to 40 g of protein per meal from any source. Protein powders are most convenient about two hours before or after your workout. You can also take a slow-digesting protein — like casein or milk protein isolate — before bedtime to help promote muscle growth while you sleep. What Other Muscle-Building Supplements Actually Work? Different supplements take different approaches to the end goal of muscle growth. Here are the top ingredients and their various mechanisms of action. 1. Creatine A compound usually found in meat, creatine helps boost strength, endurance, and power and supports muscle growth. Maybe most importantly, it’s the most clinically tested performance supplement you can buy. Creatine is found in many foods, including beef, chicken, milk, and cheese, but in amounts so small you’d have to eat two to three pounds of meat per day to derive the same benefit of about one teaspoon of the powder form. How does creatine work? Creatine provides extra energy during brief, intense bursts of anaerobic activity, lending additional phosphate to the cycle that produces ATP, your body’s primary fuel source. And that additional energy can make a meaningful difference for your strength: In a review of 22 studies, participants who used creatine showed an eight percent increase in strength compared to those who didn’t. And the boost that you enjoy during strength training also appears in short-burst activities like sprints, yielding improvements in speed and recovery between efforts. It may even help speed the process by which you regain lost muscle.* How best to consume creatine Your best option is creatine monohydrate; no other form even comes close in terms of clinical research. In general, aim for 5 g per day, and up to 10 g if you have more muscle mass. It also doesn’t matter when you take the supplement as long as you take it consistently every day. Some favor a “loading” period during which larger amounts of creatine are initially taken daily for a brief period before switching to an ongoing schedule of regular servings.* You can mix creatine in hot or cold liquids, but the hotter the temperature, the quicker the creatine will degrade before consumption. Creatine remains stable in liquid for just a short period of time, making its powdered form most reliable. 2. Beta-alanine If you want to build more muscle, there are three primary ways to do it: muscle tension, metabolic stress, and muscle damage. All three are triggered by working out harder and longer. That’s where beta-alanine is your friend. How does beta-alanine work? Beta-alanine aids in the production of carnosine, which helps reduce muscle fatigue and improves endurance during intense, burst exercises like weight training.* How best to consume beta-alanine To see the effects of beta-alanine, you need to consume at least 1.6 g per day, with an upper limit of 6 g daily. It will take some time to build up in your system so it’s important to take beta-alanine consistently. Noticeable benefits may require four to eight weeks of regular consumption. For some people, beta-alanine can trigger a mild “tingle” effect that some people find unusual. The more beta-alanine you take, the more likely you are to experience this tingle. To help overcome that effect, you can consume a time-released beta-alanine formula, split your dose, or take it

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What Is Sweat Made of?

bbp, Blog, electrolytes, Fitness, fitness tips, hydrate, hydration, ladder, Supplements, Vitamins & Supplements /

What Is Sweat Made of? If you’re dripping in sweat after a workout, you know it’s time to rehydrate. But before you reach for your water bottle, it’s important to understand exactly what sweat is made of, because we lose more than just water when we sweat — we also lose electrolytes. Replacing these key minerals can help you hydrate more efficiently and maintain peak performance. Here’s what you need to know about the science behind sweat. Why Do We Sweat? Sweat is your body’s natural cooling system. When you’re feeling the heat — whether it’s from a hot day, a spicy meal, a nerve-wracking situation, or an intense workout — your body ramps up sweat production to stay cool. “Generally, we sweat to help regulate body temperature under hot conditions,” says Paul Falcone, MS, principal scientist at BODi. “When the water in the sweat evaporates, it cools the skin.” Your skin contains millions of sweat glands, and around a quart of sweat evaporates from your skin each day. What Do Our Bodies Lose in Sweat? “Sweat is made mostly of water and electrolytes, which are essential minerals in the body,” Falcone explains. Sweat may also contain traces of urea, uric acid, ammonia, vitamin C, and other substances. The primary electrolytes we lose when we sweat are sodium, potassium, magnesium, and calcium. These electrolytes serve a variety of important purposes within the body and help to keep your nerves, muscles, heart, and brain functioning properly. Electrolytes are so vital, Falcone adds, that their levels are tightly regulated within the body to help ensure that basic processes won’t be disrupted. So, when you’re working up a sweat during a longer workout, it’s important to replace the electrolytes you’re losing in addition to water. How to Replenish What’s Lost When We Sweat Water is essential for hydration — no surprises there. But during a longer workout — especially if you’re cranking up the intensity — a beverage like Beachbody Performance Hydrate can help replenish both fluids and electrolytes to help you maintain a higher level of performance.* That’s because — along with all their other duties — electrolytes play a critical role in hydration beverages by helping the body to absorb water more effectively and maintain an optimal balance of fluids. Adding Beachbody Performance Hydrate to your water bottle can help to replenish those electrolytes so you can rehydrate more efficiently. “Electrolytes help with the osmolality of the beverage, which means that it is easier for the body to absorb the water,” Falcone explains. This focus on osmolality makes Beachbody Performance Hydrate more beneficial for hydration than water alone. To ensure you’re getting the ideal balance of electrolytes, Beachbody Performance Hydrate is formulated with a scientifically backed combination of electrolytes and carbohydrates to optimize hydration, improve endurance, and help kick-start muscle recovery.* “Carbohydrate-electrolyte beverages have been demonstrated to support endurance in clinical studies,” Falcone says. “Carbohydrates provide fuel to working muscles, and electrolytes support several bodily processes necessary for exercise.” To get the most out of Beachbody Performance Hydrate, it’s best to drink it during or after a workout. Mix one serving with 8 ounces of water for every 30 minutes of exercise to help maintain fluid balance and support performance.*   * 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. The post What Is Sweat Made of? appeared first on BODi. If you’re dripping in sweat after a workout, you know it’s time to rehydrate. But before you reach for your water bottle, it’s important to understand exactly what sweat is made of, because we lose more than just water when we sweat — we also lose electrolytes. Replacing these key minerals can help you hydrate […] The post What Is Sweat Made of? appeared first on BODi. Kara Wahlgren{authorlink}https://www.beachbodyondemand.com/blog/what-is-sweat-made-ofBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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3 Reasons Why You Should Try Training Barefoot

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3 Reasons Why You Should Try Training Barefoot A supportive pair of shoes is the first item on most lists of essential workout gear, so how did barefoot training become popular? Look down and around, and you’re bound to see people doing all manner of fitness — from deadlifting to trail running — sans shoes. Are these unshod athletes just showing off, or are there real benefits to barefoot training? We checked in with the experts for their thoughts on the pros and cons of going shoeless so that you have all the info before jumping into this trend bare feet first. Is It Safe to Train Barefoot? Barring any environmental or health-related concerns, it’s probably safe to try barefoot training. However, there are some safety factors to consider. Environment Before ditching your kicks, the first thing to assess is your environment. While some fitness studios may allow you to go barefoot or even ask that you remove your shoes for certain activities, others may require athletic footwear for safety and hygiene reasons. Of course, you should follow the facility’s guidelines. If you tend to exercise outdoors, take a look around and use your best judgment. If the ground or anything on it could potentially cut, scrape, or burn your feet, keep your shoes on. Medical conditions Next, consider your own feet (and the body that’s connected to them). “Anyone who has any kind of sensory loss in their feet, or those at higher risk of sensory loss in their peripheries, like diabetics, should avoid training barefoot,” says Jack McNamara, MSc, CSCS, a lecturer in clinical exercise science at University of East London. If you have a chronic condition that affects your walking gait, McNamara recommends consulting a podiatrist before attempting barefoot training. A history of injuries (especially shin splints, ankle or foot pain, and stress fractures) also warrants a conversation with your doctor. Running experience If you’re considering running barefoot, start slow. Unless you’re an experienced runner, Niraj Vora, PT, co-founder of The Stride Shop in New Orleans, Louisiana, recommends starting with a walking program and foot-strengthening exercises before graduating to barefoot runs. “Our tendons, muscles, and bones undergo changes with consistent training that are critical to withstanding the stress that running puts on our bodies,” Vora says. “If you have been running consistently for more than a year, then we recommend starting with short bouts of barefoot running for 30 seconds to one minute mixed in with walking.” What Are the Benefits of Barefoot Training? Considering how much we pay for athletic shoes, there better be good reason for not wearing them. Here are a few potential benefits of barefoot training. 1. Greater foot mobility Some forms of exercise require foot mobility that’s restricted by shoes. If you’ve ever done an exercise like Pilates, you know that subtle changes in foot position (e.g., pointing the toes or flexing the foot) can affect the intensity of a movement or completely change its focus. And if yoga’s your jam, a clunky pair of sneakers will only throw off your balance and slow down your sun salutations. To experience the full range of motion of your toes, feet, and ankles, you need to go barefoot. 2. Stronger feet The springy soles of your favorite running shoes are comfy, but some experts believe all that cushioning may be making your foot muscles weaker. “Supportive shoes are designed to decrease the work that these [foot] muscles have to do, which is great in most cases,” says Dr. Mike Rushton, DPM, co-founder and medical director of Forward Motion Medical in St. George, Utah. “But, if you never let these muscles function properly, like anything else, they get weak and lose their ability to do their jobs effectively.” This can shortchange your athletic performance and eventually lead to muscle imbalances and injuries. “Barefoot training allows your feet to work naturally, engaging a whole new set of muscles that you probably didn’t know that you have,” Rushton says. 3. Improved body awareness Besides doing all the heavy lifting for your foot muscles, shoes also act as a barrier between the nerve endings in your feet and the surface on which you’re standing. Slipping off your shoes allows for a better sensory experience, which can help with proprioception, or your awareness of your body and how it moves in relation to its surroundings. Being able to feel the ground beneath you may also help you achieve better form and alignment in certain lifts. “Squatting barefoot can help build flexibility in the ankles and hips as the knees track forward and backward, which helps properly target the hip flexors and hamstrings,” says Jack Craig, CPT at Inside Bodybuilding. Can You Perform Barefoot Training if You Have Plantar Fasciitis? Plantar fasciitis occurs when the thick band of tissue connecting your heel bone to your toes becomes inflamed. It’s often very painful and should be evaluated by a medical professional. While you should listen to your own doctor’s recommendations regarding physical activity, it’s probably best to avoid barefoot training if you have plantar fasciitis. “Going barefoot for long periods of time should be avoided for people who have plantar fasciitis because the prolonged hard pressure of your heel and foot on solid ground can increase strain on the already inflamed foot arch and heel and can make symptoms of plantar fasciitis worse,” says Dr. Kristen Gasnick, PT, DPT. “Plantar fasciitis has a very strong link with footwear,” Gasnick says. “So making sure that you invest in proper fitting shoes with good shock absorption and foot support can help decrease your plantar fasciitis symptoms and improve your ability to walk barefoot without pain once the inflammation resolves.” Barefoot Training Shoes Intrigued but not yet ready to “bare” it all? These minimalist barefoot training shoes offer a barefoot-adjacent training experience while providing a barrier between you and the ground. Vivobarefoot Known for soles that are wide, flat, and flexible, Vivobarefoot offers a full line of minimalist shoes for the whole family. Vibram FiveFingers This is the

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Is Pea Protein as Effective as Whey? 5 Reasons to Try This Plant Protein

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Is Pea Protein as Effective as Whey? 5 Reasons to Try This Plant Protein When you hear “good source of protein,” which foods come to mind? A boneless, skinless chicken breast? A medium-rare prime rib? A cup of Greek yogurt sprinkled with chopped almonds? What about yellow peas? Maybe it’s not your first thought, but pea protein is an excellent option for anyone who wants the benefits of protein supplementation but prefers plant-based products. Learn why we use pea protein in our protein supplements — and how choosing a plant-based protein won’t short-change your gains and goals. 5 Nutritional Benefits of Pea Protein The humble pea is actually a protein powerhouse, and that’s just part of its appeal. Here are some of the nutritional benefits of pea protein. 1. Helps muscle repair and growth You likely know the basics of how muscles are built: Exercise (strength training, in particular) causes damage to the muscle tissue. In the process of their repair, muscles grow stronger and larger in size. In short, exercise is the stimulus, and adequate nutrition — specifically, protein — is key to the adaptation. “Pea protein helps to build muscle since it provides the building blocks (amino acids) that your muscles need to repair and rebuild after exercise,” says Paul Falcone, principal scientist at BODi. Sipping a pea protein shake or smoothie after your workout or between meals can help you meet your daily protein needs.* The plant-based formulation of Beachbody Performance Recover utilizes pea protein as its primary protein source, delivering 20 grams of protein per serving. It also contains essential amino acids, so called because they aren’t made by the body and must be provided by food. Those essential amino acids also include branched-chain amino acids (BCAAs). 2. Helps improve performance Falcone conveys that the benefits of consuming pea protein can be cumulative. With consistent fueling, as well as training and recovery, you’ll likely notice a meaningful difference in your workouts. “Pea protein after exercise also helps support performance, because you can get stronger over time if you give your body what it needs to recover properly,” Falcone says.* 3. Vegan-friendly and dairy-free As noted above, incorporating a protein shake or smoothie into your routine can aid muscle recovery. But for people who follow a vegan or dairy-free diet, protein supplements that contain whey and casein (the majority of readily available powders and pre-made drinks) aren’t an option. Because pea protein is completely plant-based, it’s a comparable, dairy-free alternative to animal-based protein powders that’s also vegan-friendly. 4. Excellent source of iron Iron is essential to maintaining healthy blood. However, it can be difficult to meet your daily intake requirements, especially if you follow a vegan or vegetarian diet. They exclude sources of the more bioavailable heme iron that are found in animal-based foods like meat, poultry, and seafood. Peas and other legumes are naturally good sources of iron, which makes pea protein a worthy option for anyone looking to boost their iron intake. One serving of Beachbody Performance Plant-Based Recover contains 5 mg of iron, which is more than half of the recommended daily value for men and around 25 percent for women. 5. It can help keep you satisfied Looking to maintain or cut weight? The key is to find the right balance between feeling full and not exceeding your daily calorie needs. Research shows that consuming protein may help provide longer-lasting satiety, making between-meal snacking less appealing, and compared to other sources of protein, studies have found that pea protein can be just as effective at staving off hunger.* Why We Use Pea Protein According to Falcone, BODi’s choice to utilize pea protein for our vegan protein supplements is based on the unique chemical makeup of pea protein. “We chose pea protein because it provides leucine (a BCAA) and a wide array of other essential amino acids in amounts that can help support recovery after exercise,” he says. “Research indicates that leucine and essential amino acid content are extremely important when choosing protein sources for muscle-building and exercise performance.”* Does Pea Protein Work for Muscle Gain? When paired with a consistent resistance-training routine, a healthy diet, and proper rest and recovery, pea protein can help you gain muscle mass, strength, and power. “Pea protein provides essential amino acids, which are necessary building blocks to help muscles rebuild and repair,” Falcone says. “Leucine is a particularly important essential amino acid, since it enhances the molecular signal for the muscle to rebuild, while also being a building block.” In fact, pea protein may be just as effective in aiding muscle gain as some of the most commonly used supplements on the market. Falcone notes a study at Lipscomb University in which researchers compared pea protein to whey protein, “an animal-based protein that is considered the gold standard for muscle building,” he says. “The young men and women in the study underwent eight weeks of a high-intensity functional training protocol. Both the pea and the whey protein produced similar outcomes on measures of strength and muscle mass, suggesting that pea may be as effective as whey in conjunction with a HIIT protocol.”*   *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. The post Is Pea Protein as Effective as Whey? 5 Reasons to Try This Plant Protein appeared first on BODi. When you hear “good source of protein,” which foods come to mind? A boneless, skinless chicken breast? A medium-rare prime rib? A cup of Greek yogurt sprinkled with chopped almonds? What about yellow peas? Maybe it’s not your first thought, but pea protein is an excellent option for anyone who wants the benefits of protein […] The post Is Pea Protein as Effective as Whey? 5 Reasons to Try This Plant Protein appeared first on BODi. Jenessa Connor, CPT{authorlink}https://www.beachbodyondemand.com/blog/pea-proteinBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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Is Working Out Twice a Day Helping or Hurting Your Goals?

Blog, Fitness, fitness tips, ladder, Strength Training, Weightlifting /

Is Working Out Twice a Day Helping or Hurting Your Goals? If you’re chasing specific fitness results, you may wonder whether working out twice a day will help you achieve them twice as fast. Once a relic of high school sports training, two-a-day workouts are now all over social media and are even included in some popular lifestyle programs. But should two-a-days be part of your workout routine? Does working out twice a day double the payoff or double the risk? Are There Benefits to Working Out Twice a Day? When it comes to the advantages of two-a-day workouts, “there really aren’t any unless you’re an elite athlete,” says Trevor Thieme, CSCS. “If you have enough gas in the tank to tackle two daily workouts, you likely aren’t going hard enough in either one to optimize your progress toward your goals.” To be clear, that doesn’t mean that you should never work out more than once a day. “If you’re too busy to complete your whole workout all at once on some days, go ahead and split it up,” Thieme says. You can also perform some moderate-intensity cardio on the same day as strength training, or vice versa — though you’d probably be better off doing them on different days altogether if you’re serious about endurance and/or strength gains. But “divide and conquer” isn’t your only option when you’re pressed for time. “You should also consider doing a higher-intensity, shorter workout rather than a longer one split into two parts,” Thieme suggests. “When you get right down to it, workout density trumps workout duration.” What Are the Cons of Two-a-Day Workouts? Unless you’re splitting one workout into two parts to accommodate your schedule, working out twice a day is more likely to hold back your progress than hasten it. 1. Increases your risk of overtraining In order to adapt to the training stimuli provided by your workouts, your body needs sufficient time to recover between them. “Pushing yourself too hard too often can put you on the fast track to overtraining,” warns Thieme. “That can not only land you in a training rut, but also increase your risk of injury.” 2. Decreases physical performance Burnout caused by overtraining will include a decrease in your performance during workouts. What’s worse, the effects of overtraining can spill into your everyday life, and include mood swings, insomnia, and loss of appetite. 3. Negatively affects muscle growth Building muscle mass is a process of creating micro-damage in your muscles, which triggers repair and adaptation processes that leave you stronger and fitter than before. But overtraining impedes muscle repair, recovery, and growth. If you’re not building muscle effectively, you’ll have a more challenging time reaching your goals. Should Beginners Work Out Twice a Day? In general, it’s not advised for beginners to work out twice a day. “There’s almost no reason to do two-a-days,” says Thieme. “Besides, most people have trouble finding time to do one workout a day, let alone two.” When you’re just starting out, focus on being consistent, not overzealous. Adding a second workout to your day can actually hinder your goals. Thieme explains that beginners are at the same risk of overtraining as everyone else. That’s because overtraining “occurs when you push yourself too hard, too often for your fitness level, whatever that fitness level is. No matter what your fitness level is, overtraining will put the brakes on your gains and increase your risk of injury.” 3 Ways to Reach Your Goals Faster “When it comes to fitness, more isn’t necessarily better,” says Thieme. Instead of working out twice a day, consider the following training ideas, so you can train smarter, not harder, to achieve your goals faster. 1. Focus on workout quality, not duration How long you work out is far less important than how you work out. “As long as your workouts are aligned with your fitness objectives and you challenge yourself multiple times a week, you will reach your goals,” he says. 2. Prioritize rest Rest days are just as important as your workouts, and you should prioritize them. Even if you’re already taking rest days from the gym, you should watch for signs of overtraining like increased fatigue, sleeplessness, reduced athletic performance, mood changes, and a decline in motivation. If you notice any of these symptoms, it’s time to dial back your training volume and intensity and dial in your post-workout recovery until your performance is back on track. 3. Increase your daily activity level A daily workout doesn’t counterbalance an otherwise sedentary lifestyle. That’s why it’s essential to become more active in general. “Focus on increasing your non-exercise activity thermogenesis (NEAT), which is all of the calories you burn throughout the day outside of exercise,” says Thieme. “If your goal is weight loss, or even if it’s just being healthier overall, you need to give NEAT just as much attention as working out.” The post Is Working Out Twice a Day Helping or Hurting Your Goals? appeared first on BODi. If you’re chasing specific fitness results, you may wonder whether working out twice a day will help you achieve them twice as fast. Once a relic of high school sports training, two-a-day workouts are now all over social media and are even included in some popular lifestyle programs. But should two-a-days be part of your […] The post Is Working Out Twice a Day Helping or Hurting Your Goals? appeared first on BODi. Linnea Zielinski{authorlink}https://www.beachbodyondemand.com/blog/working-out-twice-a-dayBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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