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“Ass to Grass” or 90 Degrees? Here’s How Low You Should Be Squatting

Blog, Fitness, fitness tips, ladder, Leg Workouts, Legs, LOWER BODY, Squat /

“Ass to Grass” or 90 Degrees? Here’s How Low You Should Be Squatting Whether you’re loading a barbell on your back, racking a kettlebell over your shoulder, or just warming up with bodyweight squats, one question remains a constant: What is the proper squat depth? How low you go is as important to your performance, safety, and results as how much weight you press, so squat depth should be high on your form checklist, according to Carol Mack, D.P.T., C.S.C.S., doctor of physical therapy and strength and conditioning coach. Read on to learn why. How Low Should You Squat? Unless you’re a competitive powerlifter whose goal is to squat as much weight as possible, Mack recommends squatting as deep as you can comfortably without sacrificing form. A deeper squat helps to fire up the muscles more efficiently and builds strength in a greater range of motion, which is important if you’re training for anything beyond aesthetics, like athleticism or everyday function. But your squat depth will vary based on a few personal factors, like “whether you have knee, hip, or ankle pain, and if you have enough mobility to go deeper,” says Mack. What If Your Knees Drift Past Your Toes? One unrelenting myth about squat depth is that you should never let your knees go past your toes. While this cue may indicate other form mistakes you may be making — such as not hinging at the hips — Mack says that your knees will likely drift past your toes if you’re going into a deeper squat, particularly with an activity like powerlifting. “Don’t worry about your knees coming forward when going past 90 degrees,” she says. “Of course, don’t force yourself deeper if you feel pain or a tight spot. But if you’re comfortable going deeper and you’re listening to your body, then it’s OK to go lower.” One alignment tip that helps, she adds, is to look down and make sure your knees are in line with your middle two toes, rather than splaying outward. (Just be sure to apply this tip during your warm-up and not, say, during a PR attempt.) How Can You Improve Squat Depth? If squat depth is something you struggle with, here are some strategies to help you get lower. 1. Focus on your hips Because squat depth is not just about your quads and glutes, focusing on the hips can be a game-changer, Mack says. Instead of dropping your butt straight down, try sending your hips back slightly — known as hinging — as you lower into your squat. This will help you bend with more hip flexion (a.k.a. bringing your knees closer to your chest), which can improve depth. It’s also important to keep your knees from caving inward as you approach the bottom of your squat and drive up to stand. “That might require adding hip mobility or strengthening to your routine to improve your squats,” Mack notes. Hip mobility exercises can do more than help squat depth, too. They can reduce the strain on the body from sitting too much, improve overall flexibility, and give you greater range of motion. 2. Increase ankle mobility Mack adds that it’s also important to have greater ankle mobility. This aspect of the squat can sometimes get ignored, but it plays a huge part in helping you get deeper. If you ever feel your ankles lifting off the ground during a squat, that’s a sign that you need to improve your mobility. Ankle-strengthening exercises can give you greater mobility and stability to support your squats, no matter how deep you go. 3. Strengthen your core Finally, remember that squats involve your spine as well, Mack says. “Some people have trouble keeping their trunk upright as they move deeper into their squat,” she says. “This can throw off alignment throughout the squat movement. It can happen for a lot of reasons, including mobility, but core strength is a big culprit.” If you tend to round your back as you come into a squat, or feel your upper body collapse as you’re pushing back up to standing, that usually means you need to integrate more core work into your routine, she suggests. Fortunately, there are tons of options for that, and much like the other mobility and strengthening choices here, you’ll be reducing your risk of injury and improving your form for a breadth of moves, including squats. The post “Ass to Grass” or 90 Degrees? Here’s How Low You Should Be Squatting appeared first on BODi. Whether you’re loading a barbell on your back, racking a kettlebell over your shoulder, or just warming up with bodyweight squats, one question remains a constant: What is the proper squat depth? How low you go is as important to your performance, safety, and results as how much weight you press, so squat depth should be high […] The post “Ass to Grass” or 90 Degrees? Here’s How Low You Should Be Squatting appeared first on BODi. William Kang{authorlink}https://www.beachbodyondemand.com/blog/squat-depthBODi 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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Does It Matter When You Consume Protein? The Anabolic Window Theory Says Yes

Blog, ladder, Nutrition, Nutrition Facts, protein /

Does It Matter When You Consume Protein? The Anabolic Window Theory Says Yes No one argues that what you eat plays a crucial role in your overall fitness, body composition, and athletic performance. To build your muscles, you need to be eating plenty of protein. But what about when you eat it? Many trainers and fitness pros will refer to the post-workout “anabolic window” and tell you (between sips of a recovery shake) that nutrient timing is everything. They believe that protein intake needs to be timed with the accuracy of a Swiss watch to specific periods when muscles are especially receptive to it (such as after a workout). But the latest research suggests that effective fueling may not be as time-sensitive. As long as you eat regularly throughout the day, you may have hours (not minutes) to take in muscle-growing protein post-workout. Keep reading to find out why time is on your side when it comes to the “anabolic window” but also why protein should still be your priority after any workout. What Is the Anabolic Window Theory? The anabolic window theory suggests you have a brief (30- to 60-minute) post-workout timeframe to consume adequate nutrients — most specifically, protein — to maximize muscle recovery and repair. What happens when that half-hour window closes? Catabolism (the breakdown of tissues) outpaces anabolism (the growth of tissues), diminishing your potential muscle growth and strength gains — or so the theory goes. But recent research tells a slightly different story. What Do Experts Say About the Anabolic Window? Recent scientific findings suggest that the post-workout anabolic window lasts about four to six hours — not 30 minutes. In a meta-analysis published by the Journal of the International Society of Sports Nutrition, the authors concluded that total daily intake of protein trumps specific timing when it comes to building muscle. Does that mean you should ditch your post-workout shake? Not at all. If it has been more than a few hours since your last protein-heavy meal, or your next one is a couple hours away, that post-workout shake is still a powerful tool in your muscle-building arsenal. Plus, research has shown that people who consume a protein supplement post-workout build more lean mass (i.e., muscle) than those who don’t — likely because it helps boost their overall daily protein intake. To pack on muscle, evidence suggests that a range of 1.4 grams to 2.2 grams of protein per kilogram of body weight per day can be effective. For example, an individual who weighs 150 pounds should strive to consume at least 95 grams of protein per day. One serving of Beachbody Performance Recover delivers 20 grams of protein, so consuming one scoop after exercising covers a significant portion of your daily goal. How Much Should I Care About the Anabolic Window Theory? If the concept of eating and drinking within a specific window trips you up, try thinking about your fueling from a big-picture perspective, suggests Wendy Lord, RD. “As long as you are fueling your body efficiently (with protein throughout the day), you will achieve muscle growth,” she says. Focus on eating protein-rich meals and snacks every four to six hours — and always after you exercise. So, let’s say you have a 12 p.m. workout scheduled during your lunch break. If you have Greek yogurt for breakfast at 9 a.m., a mid-morning snack of trail mix with nuts at 11 a.m., and then recover with a Beachbody Performance Recover smoothie at 1 p.m., you will have front-loaded your daily protein intake and consumed protein when your muscle tissues were most receptive to protein — all without thinking too much about it. Is “Protein Timing” Different From the Anabolic Window Theory? People who talk about “protein timing” are essentially referring to the anabolic window theory. Protein timing is consuming protein immediately after a workout in order to capitalize on the body’s receptiveness to muscle-building amino acids. To further investigate the concept of protein timing, Brad Jon Shoenfeld, PhD, CSCS, and Alan Aragon, MSc, two of the authors of the aforementioned meta-analysis, conducted their own research study on a group of resistance-trained men. Half of the participants were instructed to consume 25 grams of whey protein right before a full-body strength-training workout and the other half were instructed to consume the same amount of the same supplement immediately after exercising. According to the rules of protein timing, the group that consumed the protein powder after exercising should have experienced greater benefits. But, according to their research: “Results showed no differences in measures of hypertrophy between groups over the 10-week study period.” Simply put, the anabolic window is much larger than we once thought, and it really doesn’t matter where your workout sits in it as long as it does. The Bottom Line on Protein Timing Prioritize total daily protein intake, but don’t ditch protein timing entirely. That post-workout shake can still help accelerate your recovery and fast track your progress no matter what type of athlete you are. Whether you’re training for an ultramarathon, navigating singletrack on your bike, or pumping iron, your muscles need protein to grow and adapt, and supplying them with enough of it will help you optimize your performance and crush your goals. Keep these tips in mind (and keep protein on your plate at every meal), and you’ll do yourself and your muscles plenty of favors. The post Does It Matter When You Consume Protein? The Anabolic Window Theory Says Yes appeared first on BODi. No one argues that what you eat plays a crucial role in your overall fitness, body composition, and athletic performance. To build your muscles, you need to be eating plenty of protein. But what about when you eat it? Many trainers and fitness pros will refer to the post-workout “anabolic window” and tell you (between sips of a recovery shake) that nutrient timing is […] The post Does It Matter When You Consume Protein? The Anabolic Window Theory Says Yes appeared first on BODi. Jenessa Connor, CPT{authorlink}https://www.beachbodyondemand.com/blog/anabolic-windowBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all

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Do Men and Women Need Different Workout Supplements?

Blog, gender, ladder, men vs women, Nutrition, Supplements, Vitamins & Supplements /

Do Men and Women Need Different Workout Supplements? Like just about anything, when it comes to pre- and post-workout supplementation, you can find store shelf upon store shelf of products formulated specifically for one gender. But do men and women really need different workout supplements? Can Men and Women Take the Same Workout Supplements? It’s the goal of the supplement — not the sex of the consumer — that should drive choice, says Shena Jaramillo, R.D. “If you’re using pre-workout or post-workout supplements to support your efforts with strength training or running a marathon, that’s not specific to gender,” she says. As opposed to supporting general nutritional needs, workout supplements are designed to amplify athletic performance, which applies equally to women and men. For example, a pre-workout supplement like Beachbody Performance Energize boasts caffeine and beta-alanine, a combination that helps increase energy and delay fatigue regardless of gender. With post-workout options, such as Beachbody Performance Recover, the goals are to help muscles recover faster and replenish fuel stores. Those outcomes benefit both men and women.* That’s not to say the genders don’t have slightly differing nutrient needs. “For example, women have a greater need for iron, and this could be one of the components in a supplement designed for women,” Jaramillo says. “One for men may have slightly higher calorie and protein content, as men can have more body mass and require a greater intake to support their fitness,” she continues. “However, taking a supplement not specifically designed for your gender can still be beneficial to your workout.” What Should Men and Women Look for in Workout Supplements? One major consideration to keep in mind when comparing workout supplements is to look closely at the ingredients. Among other concerns, research suggests that some formulations may contain banned substances. That isn’t the case with Beachbody Performance products, all of which carry the Informed-Sport seal. This independent, third-party certification tests products for substances on the World Anti-Doping Agency (WADA) Prohibited List. In general though, for both men and women, workout supplements can be beneficial because they help to promote recovery, Jaramillo says, “and can increase workout 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 Do Men and Women Need Different Workout Supplements? appeared first on BODi. Like just about anything, when it comes to pre- and post-workout supplementation, you can find store shelf upon store shelf of products formulated specifically for one gender. But do men and women really need different workout supplements? Can Men and Women Take the Same Workout Supplements? It’s the goal of the supplement — not the sex […] The post Do Men and Women Need Different Workout Supplements? appeared first on BODi. William Kang{authorlink}https://www.beachbodyondemand.com/blog/men-vs-women-workout-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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How a Healthier Microbiome Can Elevate Your Workouts

Blog, gut health, ladder, Nutrition, Other Nutrition /

How a Healthier Microbiome Can Elevate Your Workouts So you’ve been giving considerable thought to your max heart rate, your muscular endurance, and your macros. But one thing you might not have given much thought is your microbiome — specifically, how it can help or hinder your athletic performance. Simply put, your microbiome is the combination of bacteria, fungi, protozoa, and viruses that live on and inside your body. And the microbiome — the mix of flora occurring inside your colon, intestines, and stomach — may be responsible for a lot more than your digestion. While more research is needed, studies have shown a potentially promising link between your body’s gut health and how well you can expect to perform. “When your gut is healthy, you have more energy, your hormones function more smoothly, and your body is able to assimilate the nutrients you eat,” says Laura London, board-certified health counselor (AADP) and fitness specialist. “That, in turn, can give you more energy, stamina, endurance, and focus.” How Does the Microbiome Affect Fitness? Here are some ways that tending to your gut can help your time under the bar, on the track, or in the gym. 1. Metabolic function Gut microbes assist in the absorption of essential nutrients that your body requires to function properly. When you exercise, the increased metabolic activity places more demand on your body, meaning it requires more energy (from nutrients) to meet that demand. A healthy gut containing the right balance of microorganisms might help your body metabolize and absorb nutrients more efficiently and lead to better performance. 2. Solid sleep Most exercisers know that a good night’s sleep can greatly affect performance. And smart exercisers know that gut health is the first line of defense against those great energy-robbers: insomnia and poor sleep quality. While these two factors are important enough to make a huge difference for most active people, researchers are hard at work, finding links to other systems and functions. Bottom line: If performance is important to you, you can’t afford to overlook your gut health. How Do You Improve Gut Health? So how does one achieve a healthy gut? It may help to start with what you don’t want — namely, an imbalance of gut flora, like overgrowth of fungus or “bad” bacteria. Those imbalances have been linked to poor digestion and absorption of nutrients, lowered immune function, a lessened ability to recover post-workout, lower energy overall, and even joint and bone pain. Diets high in sugar and processed foods and low in minerals and healthy fats have been linked to out-of-whack guts. Over-prescription of antibiotics doesn’t help, either — they tend to wipe out the “good” bacteria right along with the bad, leaving your intestines and colon susceptible to being overtaken by an imbalance of the wrong “bugs.” 1. Exercise Yes, a healthier gut leads to better athletic performance, but the inverse is also true. Studies suggest that people who exercise may exhibit healthier microbiomes, even those without previous athletic routines. Here’s the catch: the exercise must be regular and ongoing. Once participants stopped exercising, their gut health returned to its previous (less-healthy) state. 2. Consider supplements Probiotics, prebiotics, and digestive enzymes help to improve your gut health by promoting the growth of beneficial bacteria in your gut (the role of prebiotics), actually putting them there (the role of probiotics), or helping your body break down food to allow greater absorption of nutrients (the role of digestive enzymes.) 3. Rev up your diet Reducing processed, high-sugar foods while increasing fiber intake and adding in fermented foods (like kimchi, sauerkraut, and yogurt) has been shown to improve the microbiome and create an environment where healthy microorganisms can thrive. If controlling your digestion or performance proves difficult with modest nutritional changes, you may want to consider a more restrictive regimen like the gut and psychology syndrome (GAPS) diet. The GAPS diet is based on the understanding that your gut may influence your physical and mental health. Consult and work with a qualified professional (GI doctor, dietitian) who specializes in the GAPS diet. No matter your fitness level, one thing is sure: It always feels better to end a workout feeling calm and energized than cramped and exhausted. Next time you’re thinking about how to break through a plateau or just get back out there again, give your gut’s health some consideration. Your colon and intestines will thank — and reward — you. 4 Week Gut Protocol If you want to experience the benefits of a healthier microbiome, The 4 Week Gut Protocol is a comprehensive program with a three-pronged approach to help promote gut health: Nutrition: Over a four-week span, BODi Super Trainer Autumn Calabrese will help isolate the seven most common foods and ingredients that can cause gastric distress and undermine your overall wellbeing. Supplementation: Two supplements are included in the program. Revitalize is a powerful combination of prebiotics and probiotics that supports beneficial flora in the digestive tract. Optimize includes digestive enzymes to help support nutrient absorption and bioavailability. Exercise: Designed to be followed with the nutrition program, 4 Weeks for Every Body is a low-impact program that makes consistency and results achievable for anybody. You’ll do a total of 16 workouts — four workouts per week for four weeks — all under 30 minutes. The post How a Healthier Microbiome Can Elevate Your Workouts appeared first on BODi. So you’ve been giving considerable thought to your max heart rate, your muscular endurance, and your macros. But one thing you might not have given much thought is your microbiome — specifically, how it can help or hinder your athletic performance. Simply put, your microbiome is the combination of bacteria, fungi, protozoa, and viruses that live on […] The post How a Healthier Microbiome Can Elevate Your Workouts appeared first on BODi. Meagan Francis{authorlink}https://www.beachbodyondemand.com/blog/gut-health-fitnessBODi 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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You Can Do a Muscle-Up. Here’s How

Back Workouts, Blog, exercise guide, Fitness, fitness tips, ladder, muscle up /

You Can Do a Muscle-Up. Here’s How Unless you’re already a trained gymnast, bar muscle-ups are one of the most challenging bodyweight movements you can attempt. In addition to requiring significant core and upper-body strength, muscle-ups demand excellent mobility, body awareness, coordination, and timing. If you’re determined to add muscle-ups to your gym repertoire, know that there’s a right and wrong way to develop this skill. The wrong way: Repeatedly swinging and slamming your body against the bar until you’re fatigued, frustrated, and possibly injured. The right way: A muscle-up progression. A muscle-up progression is a series of increasingly difficult movements that gradually develops your muscle-up technique while building your strength. Each stage of the progression includes benchmarks indicating your readiness to move on to the next drill within the progression. The final stage is, of course, a muscle-up safely executed with confidence and impeccable form. 6-Step Bar Muscle-Up Progression Dr. John Gallucci, Jr., MS, ATC, PT, DPT, CEO of JAG Physical Therapy, explains that a muscle-up is actually a series of smaller movements strung together: Kip swing Knee raise Leg raise Chest-to-bar pull-up Triceps dip To do a muscle-up, you must be comfortable performing each of these movements repetitively. That’s where the muscle-up progression comes in. Developed with input from Gallucci and Jeff Waters, registered USA Boxing coach and owner of Watters Performance, the following muscle-up progression starts at a beginner level. Depending on your gymnastic experience and current strength levels, you may be able to skip ahead. Step 1: Hanging knee/leg raise Grab a pull-up bar with an overhand grip that’s slightly wider than shoulder-width. Hang at arm’s length with your arms straight (a position known as a dead hang) and your legs straight and together. Bend your knees 90 degrees and lift them to hip level. Hold for one second, then return to the starting position. Once you’re able to perform three sets of 10 reps, perform the same movement keeping your legs straight so that your body creates an L shape. Once you’re able to perform three sets of 10 reps of straight-leg raises, move on to the next step. Tip: “Ensure that you’re not swinging and using momentum to get your legs up, and all the work is coming from the hip flexors and the core,” Gallucci says. Step 2: Assisted chest-to-bar pull-up Loop one end of a large resistance band around the pull-up bar. Grab the bar with an overhand grip that’s slightly wider than shoulder-width and place one foot in the other end of the resistance band. Hang at arm’s length with your legs straight and core and glutes engaged. Without swinging or kipping (using momentum to propel you upward), engage your lats and squeeze your shoulder blades together as you pull your chest to the bar. Pause, and then lower yourself back to a dead hang. Tip: “Start with a thicker band,” Watters says. “If you can do 10 full pull-ups, use a thinner band. Over time, keep working your way down until you can do 10 strict pull-ups with the thinnest band. Then move on.” Step 3: Strict chest-to-bar pull-up Grab a pull-up bar with an overhand grip that’s slightly beyond shoulder width. Hang at arm’s length with your arms straight, and your ankles crossed behind you. Without swinging or kipping, engage your core, glutes, and lats as you squeeze your shoulder blades together and pull your chest to the bar. Pause, and then lower yourself back to a dead hang. Once you can do three sets of 10 reps, move on. But continue to practice chest-to-bar pull-ups while working on new skills. Tip: “At this stage, it’s important to also be working on the ‘push‘ feature that you use in a muscle-up,” Watters says. He suggests incorporating push-ups into your training plan, including leverage push-ups, in which you lower yourself all the way to the ground and temporarily lift your arms before pushing up into plank in order to eliminate any momentum from the movement. “Start from the floor position to halfway up, then lower yourself back to the ground. This is the hardest part of the push, which is why we emphasize it,” he says. Step 4: Triceps dip Grab the handles of a dipping station and jump or step up to the starting position: feet off the floor, arms straight, and ankles crossed. (To make the movement easier, you can loop a large resistance band across the handles and place your knees on it.) Keeping your forearms vertical and elbows tucked in (not flared), allow your torso to lean forward as you lower your body until your elbows form about a 90-degree angle. Reverse the movement, returning to the starting position. Once you can do three sets of 10 reps, move on. Step 5: Kip swing Grab a pull-up bar with an overhand grip that’s slightly wider than shoulder-width. Hang at arm’s length with your arms straight and your legs straight and together. Assume a hollow-body position: engage your core and lats to flex (round) your spine and tilt your pelvis back (tuck your tailbone). Use the shoulders to thrust your chest forward and arch your spine, allowing your legs to swing behind you. Use your shoulders, lats, and core to swing back into a hollow-body position and begin to pull up in the same way you do for chest-to-bar pull-ups. Once you’re able to complete three sets of 10 reps of kip swings during which your chest meets the level of the bar, progress to a full muscle-up. Tip: Make sure you’re using your shoulders, not your hips, to generate the swing. Step 6: Muscle-up Grab a pull-up bar with an overhand grip that’s slightly wider than shoulder-width. Hang with your arms straight and your core and glutes engaged. Initiate a kip swing: starting from a hollow-body position, use the shoulders to thrust your chest forward and arch your spine. Then, use your shoulders, lats, and core to swing back into a hollow-body position. (Once you’re behind the bar, lean back and

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How Long Do Pre-Workout Supplements Last?

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

How Long Do Pre-Workout Supplements Last? Our pre-workout supplement is carefully formulated to help you max out in the gym, during a BODi workout, or wherever you choose to push your limits. But, if you’ve never taken Beachbody Performance Energize, you might have some questions — it’s reasonable to want to get the full story before trying something new. How long does pre-workout last? And how do you know if it’s working? Not to worry — we have you covered, so you can focus on getting that PR and crushing your goals. When Should I Take Beachbody Performance Energize and How Long Will It Last? You should drink Beachbody Performance Energize with eight ounces of water 30 minutes before you plan to work out. A single, one-scoop serving of Energize contains 100 mg of caffeine. Everyone’s body is different, but the half-life of caffeine is three to seven hours, so it should easily help carry you through your run, fitness class, or sporting event when taken as directed. That last part is especially important. You always want to follow the directions on any supplement you take. Each serving of Energize contains powerful ingredients from the highest-quality sources. It’s specially formulated to help increase your energy and focus for better results.* Can I Take More Beachbody Performance Energize to Make It Last Longer? “Increasing your serving size won’t make the effects last longer,” says Trevor Thieme, CSCS. “You never want to exceed the recommended serving of this or any pre-workout and doing so won’t make the product work better.” How Do I Know if Beachbody Performance Energize Is Working? Beachbody Performance Energize contains beta-alanine, an ingredient that may tell you when your pre-workout is working! “For some people, beta-alanine excites sensory neurons in the skin, causing a slight tingling sensation that is temporary,” says Thieme. Beta-alanine plays a role in muscle endurance during tough workouts. Research shows that it can help delay muscle fatigue, boost endurance, and improve performance.* Will Sleep Affect How Effective Beachbody Performance Energize Is? Nothing can replace healthy sleep. Skimping on sleep can definitely impact your workout. That includes your form, concentration, recovery, and performance. Exercise and proper diet are necessary to achieve and maintain weight loss and strength gains. Healthy sleep should also be a non-negotiable part of your program. *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 Long Do Pre-Workout Supplements Last? appeared first on BODi. Our pre-workout supplement is carefully formulated to help you max out in the gym, during a BODi workout, or wherever you choose to push your limits. But, if you’ve never taken Beachbody Performance Energize, you might have some questions — it’s reasonable to want to get the full story before trying something new. How long […] The post How Long Do Pre-Workout Supplements Last? appeared first on BODi. William Kang{authorlink}https://www.beachbodyondemand.com/blog/how-long-do-pre-workout-supplements-lastBODi 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 Is the Optimal Diet for Bodybuilding?

aesthetics, Blog, Bodybuilding, bulk, Diet Tips, ladder, Nutrition, Nutrition Facts, Other Nutrition /

What Is the Optimal Diet for Bodybuilding? Bodybuilding — the art and science of packing on serious muscle — isn’t simply about heaving heavy things. What you eat, when you eat, and how much you eat (or don’t eat) matters. Thankfully, some simple guidelines can give you a solid foundation for bulking up while feeling as strong as you’re trying to look. Read on for some expert advice on the best diet for bodybuilding, the foods to eat and foods to avoid, and the optimal frequency and timing of meals and supplements. How to Plan a Diet for Bodybuilding Crafting your perfect meal plan for bodybuilding will require you to know how many calories you should consume, which depends on your goals: If you want to gain weight, you’ll want to eat more calories than you expend every day. If you want to lose weight, you’ll want to eat fewer calories than you expend. There are two ways to approximate your daily calorie expenditure. One way is to calculate your basal metabolic rate (BMR) — the number of calories your body needs to support essential functions at rest. Everyone’s BMR is different, based on factors like sex, age, and weight. You can find a BMR calculator here. The other way is to multiply your current weight by a number depending on your activity level. Sedentary lifestyle (desk job): current weight in pounds x 11 Moderately active lifestyle (occasional exercise): current weight in pounds x 12 Highly active lifestyle (construction worker or elite athlete): current weight in pounds x 13 Once you figure out your maintenance calories, you can start to plan your meals and snacks. Bodybuilding Food Basics Here are few general guidelines to follow when preparing your diet for bodybuilding. 1.  Consume enough calories If you’re looking to pack on muscle, make sure you’re giving your body enough fuel to get the process started. “For building muscle, the number one most important thing is that you’re getting enough calories in your diet,” says Dana Ellis Hunnes, PhD, MPH, RD, senior clinical dietitian at UCLA Medical Center and author of Recipe for Survival. “Without enough calories, it really doesn’t matter how much of anything else you are getting, or in what proportion — you will not gain muscle, and you will likely lose it.” 2. Get enough protein Protein is the building block of muscle, and it’s the key nutrient for muscle growth. How much do you need? For the average person who’s looking to maintain overall health, at a minimum, it’s recommended to consume at least 0.8 grams of protein per kilogram of body weight per day. For a 180-pound (82 kg) person, that’s only 65 grams of protein. If you’re bodybuilding, you need more — but not an unlimited amount. To stimulate muscle growth, experts recommend getting 1.6 to 2.2 grams per kilogram of body weight in protein daily. For a 180-pound man, that’s about 131 to 180 grams. You may have heard about bodybuilders consuming far more than that. But anything above the 2.2 grams per kilogram max is believed to be oxidized for energy or transaminated to form alternative bodily compounds. “More protein doesn’t mean more muscle, especially if you’re not getting enough calories overall,” Hunnes says. And if you are getting adequate calories, your body may convert any excess protein you’re consuming into fat. However, as that study notes, “While research shows that consumption of higher protein doses (>20 g) results in greater AA [amino acid] oxidation, evidence indicates that this is not the fate for all the additional ingested AAs, as some are utilized for tissue-building purposes.” 3. Hit the right macros For building muscle, stick with a 40-30-30 balance. Aim to get roughly 30% of your calories as protein, 30% of calories as healthy fats (such as olive oil, nuts, and avocados), and 40% of your calories as carbohydrates. 4. Calculate for cutting vs. bulking For bodybuilding, your daily calorie goals will vary depending on whether you’re in a bulking phase or following a bodybuilding cutting diet. The exact amount an athlete needs will largely vary by individual. The goal of the bulking phase is, simply, to put on muscle mass. During this phase, such as during the “off season,” aim to consume 10% to 20% more calories. Conversely, “when cutting, you’re trying to lose fat and simply maintain muscle, so the goal is to take in just as many calories as you need to lose fat mass, but not muscle mass — and that can be hard to do,” says Hunnes. Aim to lose no more than 1% of body weight per week, while maintaining protein intake to preserve muscle. Best Foods to Eat for Bodybuilding The best foods to eat while bodybuilding include: Just enough protein to hit at least 1.6 grams per kilogram of body weight Vegetables and fruits Whole grains, in moderation Nuts, seeds, and legumes (such as beans, peas and lentils) Hunnes advocates a whole-food, plant-based diet and says it’s possible to get enough protein for muscle building while eating a vegetarian diet. “If you really don’t think you’re getting enough, you can add a plant-based protein powder, whey protein powder, or eat eggs,” she says. If you eat meat, good sources of lean protein include chicken, fish like salmon or tuna, and lean meats like grass-fed beef. Best Foods to Limit You might think that “bulking season” is a free pass to eat whatever you want, but there are still some foods that you’ll want to avoid. Alcohol Booze is one of the first things you’ll want to limit or eliminate. Not only is alcohol a source of empty calories — meaning they contribute no nutritional value — science has found that alcohol actively works against muscle building. Research indicates that excess alcohol may impair muscle protein synthesis and may inhibit muscle recovery after exercise. However, if consumed after sport or exercise, a serving of approximately 0.5 grams per kilogram of body weight is unlikely to impact most aspects of recovery. Ultra-processed foods These manufactured foods include prepackaged snacks, sugary cereals, soups, ready-to-eat meals, hot dogs,

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How to Get More Vascular for That Elite Athlete Look

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How to Get More Vascular for That Elite Athlete Look Even if you’re just starting out, fitness leaves clues: physical vigor, greater ease of movement, a flat stomach, etc. If you stick with an exercise routine long enough, however, a few telltale signs of elite fitness start to appear. One of those is increased vascularity — visible veins on the arms, calves, shoulders, and elsewhere. So if you’re trying to learn how to get more vascular, you’ve come to the right place. Like many aspects of fitness and health, the degree of your vascularity is ultimately determined by genetics, but there are many steps you can take to optimize (and expose) your potential. 3 Tips to Be More Vascular Here are a few tips to help you bring out the road map of veins that lurks beneath your skin. 1. Get your body fat down Reducing your body fat percentage “is the number one factor in achieving a vascular appearance,” says Angelo Poli, ISSN, creator of the MetPro app. Fat just under the skin — also known as subcutaneous fat — obscures the outline of your veins. So the leaner you are, the more those veins will show. Part of the equation for leanness is movement and exercise. More than that, however, your diet needs to be on point. So if you’re after peak vascularity — and lower body fat — you’ll need to reduce the calories you consume. “Don’t cut drastically, and keep your protein intake high,” warns Poli. “Fail to do those things, and you’ll lose muscle mass, which is partially responsible for that vascular look.”  2. Work your muscles to bring the veins out The pump is your best friend when it comes to bringing your veins into bold relief. “Pumping blood into your muscles increases circulation,” says Poli. That causes both a short-term increase in vascularity — and contributes to a longer-term one as well, as your muscles increase in size and strength. So if you want veins like miniature superhighways, work the underlying muscles. The easiest place to see this happening is in the forearms, which don’t store a lot of fat. The biceps and calves are probably next. So throw some wrist curls and extensions, some biceps curls, and some calf raises into your workouts. Elsewhere on the body — your chest, shoulders, back, thighs, triceps, and (especially) glutes and belly, veins are unlikely to appear unless you’re extremely lean. “That kind of leanness requires a level of sacrifice few people are willing to go through,” says Poli. “And even those that do rarely do it for very long.” We’re talking chicken-and-broccoli discipline for weeks on end. 3. Implement some “vascularity hacks” “Vascularity isn’t a permanent condition,” says Poli. “Factors like hydration, muscle pump, even your body position affect it.” Hold your arms overhead, for example, and vascularity disappears as the blood drains from your arms. Bend forward into a forward stretch — placing your arms below the level of your heart — and the opposite happens, increasing vascularity. So if you’re trying to learn how to get more vascular in the short term (at a photoshoot, for example), try these vascularity hacks. Take a vasodilator to bring out the veins Nitric oxide, or “NO,” is a popular pre-workout supplement because it’s a vasodilator, a.k.a. substances that widen blood vessels to increase blood flow, thus enhancing athletic performance. A common side effect? More visible vascularity. “It’s temporary,” says Poli. “But if you want a brief ego boost, NO is a good solution.” Another option — albeit one with more side effects — is to take a few sips of red wine. “This is a common trick among physique athletes,” says Poli. “Wine is a vasodilator, too, though you probably shouldn’t drink it before you hit the gym.” Flex for visible veins When your phlebotomist tells you to squeeze your fist, it’s not because they want to see your muscles. Contracting muscles prevents blood from flowing out of them, causing your veins to swell temporarily. So another way to bring out the veins temporarily is to contract your muscles — hard — for several seconds at a time. Weight lifters have known this for a long time and even have a name for the technique: peak contraction. During your strength-training workout, hold the position of greatest muscle tension for up to twenty seconds at the end of each set. Blood rushes into the working muscle but can’t escape. The result? Veins like rivulets in a rainstorm. Remember, these are temporary vascularity “cheats”: Getting leaner and more muscular is really the only healthy way to a veiny physique. So lay off the junk — and get to working out. Is Vascularity Healthy? Visible veins may look cool, but they aren’t a reliable sign of health and wellness. Veins start to show when your body fat is in the low single digits, says Poli. “That’s leaner than you need to be if your main goal is being healthy.” Extreme vascularity may even suggest poor health: Stage-ready physique athletes are often impressively vascular — and yet many of them are dehydrated, exhausted, and hormonally depleted. Body-wasting conditions such as cancer can result in increased vascularity as well, as can aging. Far from a marker of good health, being uber-veiny may be a sign that there’s something wrong. Conversely, says Poli, “a lack of vascularity certainly isn’t an indication of poor health.” So if you want to pursue veinyness as a personal, aesthetic goal — go for it. But if you never get veins like spiderwebs down your arms, it doesn’t mean you aren’t lean — and it certainly doesn’t mean you aren’t healthy. The post How to Get More Vascular for That Elite Athlete Look appeared first on BODi. Even if you’re just starting out, fitness leaves clues: physical vigor, greater ease of movement, a flat stomach, etc. If you stick with an exercise routine long enough, however, a few telltale signs of elite fitness start to appear. One of those is increased vascularity — visible veins on the arms, calves, shoulders, and elsewhere. So if

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Chlorella vs Spirulina: Which Microalgae Is Better for You?

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Chlorella vs Spirulina: Which Microalgae Is Better for You? There are two main types of nutritional algae that you’ll find in greens supplements: chlorella and spirulina. Both are microalgae that are dried into a dark green powder and “provide a variety of key nutrients, such as healthy fats and vegan protein,” says BODi Principal Scientist Paul Falcone. While they both contain high levels of antioxidant-like compounds and are taken as health-promoting supplements, is one better than the other? Falcone helped us take a closer look at chlorella vs spirulina, so read on to see which green reigns supreme as the best high-quality, plant-based source of vitamins, protein, and antioxidants. What’s the Difference Between Chlorella and Spirulina? There are two main differences between these microalgae: how they’re processed and their nutritional profiles. 1. Processing Spirulina is harvested and dried, a straightforward commercial process used for millennia by native cultures in Africa and Mexico. Chlorella, on the other hand, has a cell wall that must be cracked to make it digestible and to prevent rare instances of photosensitivity among consumers. But this adds a step to the packaging process, which explains why spirulina was initially more popular. Chlorella was only discovered in the 1800s and packaged with the needed cell wall penetration starting in the 1970s. 2. Nutritional profiles Even though spirulina has been around longer commercially, chlorella can be more nutritious. “Chlorella edges out the win here due to having higher amounts of important nutrients,” says Falcone. Health Benefits of Spirulina While chlorella has the nutritional edge, spirulina still has many health benefits. Here are its top properties. 1. Vitamins and minerals Spirulina provides more copper than chlorella, containing nearly twice the daily value (DV) per ounce. It is also slightly higher in vitamin B1, AKA thiamin. 2. Protein Spirulina contains 16 grams per ounce, making it very high in protein for plant-based food. Not only is the protein content high, but it also consists of a wide variety of amino acids (the building blocks of protein), which is key to protein quality. Health Benefits of Chlorella Spirulina outperforms chlorella in a couple of ways, but chlorella outdoes spirulina in many more. Here are some examples of its health benefits. 1. Vitamins and minerals Compared to spirulina, chlorella contains more than seven times the phosphorous, which is a key mineral and a structural component of DNA, RNA, and ATP (the energy molecule). 2. Protein Like spirulina, chlorella is about 50% protein by weight, making it a good way to get protein from a plant source. 3. Chelation Both microalgae are effective at helping the body rid itself of heavy metals. However, when you chelate with chlorella, you will also reap the many additional benefits of chlorella over spirulina. Falcone notes that while it was more complex to produce chlorella than spirulina in the past, things have changed. “Presently, the cracking of the cell wall is part of chlorella’s harvesting process, so chlorella can now be produced as quickly and effectively as spirulina. Because of chlorella’s superior nutritional profile, I expect it to become more prevalent in the market.” 4. Healthy fats In a study comparing multiple samples of spirulina and chlorella, both microalgae types contained a variety of important fatty acids. But while the nine total samples showed wide variability in fatty acid composition due to differences in growing conditions and processing, the chlorella seemed to provide higher amounts of certain healthy fats. What Studies Have Said About Heart Health Chlorella and spirulina have been studied as useful for cardiovascular fitness. They’ve been shown to support normal heart health. The Bottom Line Spirulina has many health benefits and is a great addition to any diet, but chlorella is the better choice for your overall health and wellness. As Falcone says, many of the benefits of chlorella will come from the evidence-based actions of key nutrients: Protein is an essential building block of life, phosphorous is a necessary structural component of DNA and ATP, and healthy fats help support normal brain and cell function. Whatever your health goals, chlorella is an excellent tool to have in your kit.* *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 Chlorella vs Spirulina: Which Microalgae Is Better for You? appeared first on BODi. There are two main types of nutritional algae that you’ll find in greens supplements: chlorella and spirulina. Both are microalgae that are dried into a dark green powder and “provide a variety of key nutrients, such as healthy fats and vegan protein,” says BODi Principal Scientist Paul Falcone. While they both contain high levels of antioxidant-like compounds and […] The post Chlorella vs Spirulina: Which Microalgae Is Better for You? appeared first on BODi. Kayne Toyosato{authorlink}https://www.beachbodyondemand.com/blog/chlorella-vs-spirulinaBODi 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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Muscle Cramps Tanking Your Training? Try These 13 Electrolyte-Rich Foods

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Muscle Cramps Tanking Your Training? Try These 13 Electrolyte-Rich Foods There’s little more frustrating than being sidelined by a muscle cramp. You’ve built the strength and the mental stamina, but you also need your muscles to perform their best — and that means keeping your muscles from seizing up. Exercise strain and overuse are the most common causes of muscle cramps, explains Dana Hunnes, Ph.D., M.P.H., R.D., a senior dietitian at Ronald Reagan-UCLA Medical Center and author of Recipe for Survival. But there’s another thing to consider if you’re prone to these annoyances: Your electrolyte intake. Your body needs optimal amounts of electrolytes (like calcium, sodium, magnesium, and potassium) to perform many tasks correctly, including muscle contractions. Recent research found that drinking a solution containing electrolytes reduced the susceptibility to cramping compared with plain water. By eating a diet rich in foods with electrolytes, you may be able to help prevent imbalances that can cause your muscles to cramp. Here’s a list of foods that (could) help with muscle cramps since they provide electrolytes. 1. Avocado You’ll find several electrolytes in your serving of guac: Avocados offer up calcium, magnesium, and potassium. Hunnes says they may be able to help with cramps “if the cause of the cramping is due to low potassium or magnesium.” 2. Banana While bananas have a slightly inflated reputation for helping with muscle cramps due to their potassium content, one large banana provides 487 mg potassium, which qualifies them as a “good source” of the mineral, along with some magnesium and calcium. In one study, researchers found that women who consumed less dietary potassium were more likely to experience muscle cramps. 3. Beans You wouldn’t expect beans to be one of the foods that may help with muscle cramps, but white beans are actually one of the top sources of potassium. Hunnes notes that beans may help ease your cramps if they’re caused by low potassium or magnesium. That’s because one cup of these legumes contains 1,190 mg potassium and 134 mg magnesium (an excellent source!). Plus, that generous amount delivers nearly 13 grams of filling fiber. 4. Bone Broth Bone broth quality varies widely, so make sure you’re buying from a brand you trust or try making it yourself. If you’re making it at home, you can increase the magnesium and calcium in your bone broth by cooking it for eight hours or more. 5. Coconut Water Coconut water is like nature’s sports drink. Depending on the type of coconut, it may contain calcium, phosphorus, potassium, sodium, and magnesium, as well as natural sugars to replenish your glycogen stores. An 8-ounce cup of coconut water has almost 400 mg potassium. Hunnes also notes that replacing lost liquid, like with coconut water, may help with muscle cramps. 6. Dark, Leafy Greens Greens are among the more unexpected foods that deliver minerals that might help with muscle cramps. These are an excellent source of magnesium and potassium that can help replenish low levels of these minerals. Hunnes adds that they can also help with hydration since they’re also full of water. 7. Milk Reduced-fat milk can help replenish lost fluids post-workout and deliver protein to rebuild muscles. One cup has 390 mg potassium, 96 mg sodium, and 309 mg calcium, which plays a vital role in proper muscle function. Like coconut water, milk may also help with cramps by replacing lost fluids, Hunnes explains. 8. Orange Juice Orange juice will not only help refill your depleted glycogen stores after a workout but also supply several vital electrolytes. One cup of OJ includes some magnesium and almost 500 mg potassium. That’s more than a banana, which gets a lot of credit for its muscle-soothing potassium content. 9. Papaya Burned out on bananas? Reach for papaya instead. This tropical fruit offers 300 mg of potassium in one cup. Like bananas, papaya will also deliver carbs that will refill your glycogen stores after a strenuous workout. Hunnes adds that this fruit also helps support digestion “from its naturally occurring enzymes, just in case you have any smooth-muscle (intestinal) cramping.” 10. Pickle Juice Swigging pickle juice to help your workouts isn’t as weird as it once was, and researchers have looked into the practice. One study found that participants’ muscle cramps went away about 49 seconds faster when they drank this briny liquid. 11. Salmon Wild-caught salmon has a lot going for it nutritionally. It’s rich in heart-healthy omega-3s, protein to support muscle recovery, and contains the electrolytes magnesium and potassium. 12. Sweet Potatoes Sweet potatoes are another food you probably don’t reach for when your muscles cramp. But if you’re looking for a potassium boost, look no further! Just half a cup mashed provides 475 mg of potassium, so it’s a good source. 13. Watermelon Our muscles need enough water to function as they should, and watermelon is rich in it. This melon is also almost 92% water. The post Muscle Cramps Tanking Your Training? Try These 13 Electrolyte-Rich Foods appeared first on BODi. There’s little more frustrating than being sidelined by a muscle cramp. You’ve built the strength and the mental stamina, but you also need your muscles to perform their best — and that means keeping your muscles from seizing up. Exercise strain and overuse are the most common causes of muscle cramps, explains Dana Hunnes, Ph.D., M.P.H., R.D., […] The post Muscle Cramps Tanking Your Training? Try These 13 Electrolyte-Rich Foods appeared first on BODi. Linnea Zielinski{authorlink}https://www.beachbodyondemand.com/blog/foods-that-help-with-muscle-crampsBODi 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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