Dextrose: The Post-Workout Supplement You Need to Be Using!
The purpose of exercise is to place stress upon the body in order to create a physiological adaptation. This adaptation is specific to the type of stress used and the particular system being stressed. While this is a simple concept to understand, what is not well understood is the fact that the stress is only the catalyst for the adaptation. The key to insuring that the adaption fully takes place is rest and recovery. So one way of thinking about this process is as a reaction which would look something like the following:
system + stress + rest -> result (adaptation)
This concept has a huge impact on how we approach the way we train. If training intensely puts stress on our body which acts as a mechanism for adaptation and rest is when the adaptation takes place then we must make sure our rest is more than adequate to insure that the adaptation occurs completely. To do this we need to make sure we allow adequate time between training sessions as well as making sure we supply our body with the necessary supplies to create the desired adaptation. This is the reason why it is a must that you consume a post-workout meal that consists of both fast-digesting protein and carbohydrates. The best choice for post-workout protein is whey, which is widely used and easily obtained, but the more difficult task lies in finding an adequate post-workout carbohydrate.
When selecting a post-workout carbohydrate we look at one factor “how fast does this sugar digest?”. The rate of digestion of a sugar is determined by the complexity of the sugars molecular structure. Less complex sugars being the faster-digesting sugars because the molecular structure of these sugars are small and the bonds between atoms are easily broken. Meaning that the best post-workout sugar is the one which is the most simplest in molecular structure. That title falls to Glucose. Glucose is a six carbon sugar with the chemical formula C6H1206.
This sugar is important in a number of different chemical process throughout the biological world, but the most important role being played in photosynthesis. Glucose itself is one of the most common sugars although there are few places where glucose exist by itself. Glucose is classified as a monosaccharide, the simplest class of sugars. But in most cases dietary carbohydrates or sugars are not just glucose, most dietary sugars are either formed using glucose as their building blocks, such as starch and glycogen, or by combining glucose with another monosaccharide, such as galactose, to form a disaccharide, in this case glucose and galactose form to create lactose the primary sugar in milk. This creates an issue when trying to find a source of carbohydrates that is primarily glucose to use as a post-workout supplement because although glucose can be derived from sugars such as lactose the bonding between two simpler sugars makes the sugar more complex and harder to breakdown at a molecular level. While this isn’t much of an issue for those that have the extra cash flow to invest in supplements such as Karbolyn or Waxy Maize, which function as synthesized alternatives to glucose, this does present an issue to those that want all the benefits of their training sessions without a fifty dollar investment. But fear not there exist a solution to this dilemma.
This is the point in the story in which Dextrose enters the picture. Dextrose is probably most commonly recognized as an ingredient in a lot of different candy. But what is not widely known is that Dextrose is glucose. They are one in the same as far as chemical formula, interaction with in the body, and function all go. The only difference between the two has to do with the arrangement of the molecule in space with relationship to the x, y, and z axis’. Dextrose is the probably the biggest untapped post-workout supplement currently available and the best part is that it is easily supplied at a very low cost. I recommend using Wonka Bottle Caps as the choice form of Dextrose because Dextrose is the primary ingredient when producing this candy meaning you can get a large amount of sugar from a small amount of candy. It is also cost effective as most stores sell Bottle Caps by the box for about a dollar a box.
Now I know some might be reading this will a lot of skepticism and saying “what? Eat sugar after I workout! That’s crazy!”, but I promise this practice is highly effective and I guarantee you will see an improvement in both recovery and time results achieved. If you consume Dextrose in the 20 minutes following completion of a workout the sugar will be digested absorbed into the bloodstream and carried to the areas of your body which require it the most and because you just finished destroying your muscles supply of stored glucose in the form of glycogen it will be your muscles that receive this sugar which they will use to replenish their stores of glycogen and an ensure the muscle is adequately reconstructed.
The take home message here is if you aren’t using a post-workout carbohydrate you need to do so. If you are currently taking a post-workout carbohydrate consider comparing it to dextrose (glucose) in the categories of molecular simplicity, rate of digestion, and cost. And like the title says dextrose is the post-workout supplement you need to be using!
system + stress + rest -> result (adaptation)
This concept has a huge impact on how we approach the way we train. If training intensely puts stress on our body which acts as a mechanism for adaptation and rest is when the adaptation takes place then we must make sure our rest is more than adequate to insure that the adaptation occurs completely. To do this we need to make sure we allow adequate time between training sessions as well as making sure we supply our body with the necessary supplies to create the desired adaptation. This is the reason why it is a must that you consume a post-workout meal that consists of both fast-digesting protein and carbohydrates. The best choice for post-workout protein is whey, which is widely used and easily obtained, but the more difficult task lies in finding an adequate post-workout carbohydrate.
When selecting a post-workout carbohydrate we look at one factor “how fast does this sugar digest?”. The rate of digestion of a sugar is determined by the complexity of the sugars molecular structure. Less complex sugars being the faster-digesting sugars because the molecular structure of these sugars are small and the bonds between atoms are easily broken. Meaning that the best post-workout sugar is the one which is the most simplest in molecular structure. That title falls to Glucose. Glucose is a six carbon sugar with the chemical formula C6H1206.
This sugar is important in a number of different chemical process throughout the biological world, but the most important role being played in photosynthesis. Glucose itself is one of the most common sugars although there are few places where glucose exist by itself. Glucose is classified as a monosaccharide, the simplest class of sugars. But in most cases dietary carbohydrates or sugars are not just glucose, most dietary sugars are either formed using glucose as their building blocks, such as starch and glycogen, or by combining glucose with another monosaccharide, such as galactose, to form a disaccharide, in this case glucose and galactose form to create lactose the primary sugar in milk. This creates an issue when trying to find a source of carbohydrates that is primarily glucose to use as a post-workout supplement because although glucose can be derived from sugars such as lactose the bonding between two simpler sugars makes the sugar more complex and harder to breakdown at a molecular level. While this isn’t much of an issue for those that have the extra cash flow to invest in supplements such as Karbolyn or Waxy Maize, which function as synthesized alternatives to glucose, this does present an issue to those that want all the benefits of their training sessions without a fifty dollar investment. But fear not there exist a solution to this dilemma.
This is the point in the story in which Dextrose enters the picture. Dextrose is probably most commonly recognized as an ingredient in a lot of different candy. But what is not widely known is that Dextrose is glucose. They are one in the same as far as chemical formula, interaction with in the body, and function all go. The only difference between the two has to do with the arrangement of the molecule in space with relationship to the x, y, and z axis’. Dextrose is the probably the biggest untapped post-workout supplement currently available and the best part is that it is easily supplied at a very low cost. I recommend using Wonka Bottle Caps as the choice form of Dextrose because Dextrose is the primary ingredient when producing this candy meaning you can get a large amount of sugar from a small amount of candy. It is also cost effective as most stores sell Bottle Caps by the box for about a dollar a box.
Now I know some might be reading this will a lot of skepticism and saying “what? Eat sugar after I workout! That’s crazy!”, but I promise this practice is highly effective and I guarantee you will see an improvement in both recovery and time results achieved. If you consume Dextrose in the 20 minutes following completion of a workout the sugar will be digested absorbed into the bloodstream and carried to the areas of your body which require it the most and because you just finished destroying your muscles supply of stored glucose in the form of glycogen it will be your muscles that receive this sugar which they will use to replenish their stores of glycogen and an ensure the muscle is adequately reconstructed.
The take home message here is if you aren’t using a post-workout carbohydrate you need to do so. If you are currently taking a post-workout carbohydrate consider comparing it to dextrose (glucose) in the categories of molecular simplicity, rate of digestion, and cost. And like the title says dextrose is the post-workout supplement you need to be using!
Preparation is Key to Sound Nutrition
In our lives we seldom find time to sit and eat a meal due to the amount of value we place on time management and efficiencies. Most of us them lives that force us to live on the go for majority of the day. This is often cited as one of the reasons why we cannot practice sound nutrition. This is not true we can still live efficient and busy lives while continuing to take care of our diets. We do this through preparation.
I know what most are thinking "oh no", but wait a second think about it. Preparation will allow you to practice correct nutrition it will allow you to eat healthy while staying on schedule. Truthfully those who do not practice sound nutrition do this for one reason alone they do not wish too.
We are strong believers here at Intellectual Fitness that if there is a will there is a way. If one truly wants to eat well all day no matter how busy they get they can. All it takes is 3hours out of every sunday in order to prepare all the necessary components for each meal for your week then store your prepared food wake up 30mins extra every morning or even stay up and extra 30mins each evening to prepare a cooler full of every meal you will need from the time you leave to the time you make it home that evening.
I know what most are thinking "oh no", but wait a second think about it. Preparation will allow you to practice correct nutrition it will allow you to eat healthy while staying on schedule. Truthfully those who do not practice sound nutrition do this for one reason alone they do not wish too.
We are strong believers here at Intellectual Fitness that if there is a will there is a way. If one truly wants to eat well all day no matter how busy they get they can. All it takes is 3hours out of every sunday in order to prepare all the necessary components for each meal for your week then store your prepared food wake up 30mins extra every morning or even stay up and extra 30mins each evening to prepare a cooler full of every meal you will need from the time you leave to the time you make it home that evening.
15 Tips for A Fit Summer
Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm weather favorites while keeping your nutrition in check with the tips below.
1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea.
2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner.
3. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day.
4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick.
5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized.
6. Grab a sports drink. For workouts lasting longer than 45 minutes, drinking a sports drink every 15 to 20 minutes can help you maintain energy, increase endurance, and stay hydrated.
7. Drink healthier beers. If you're going to indulge, opt for antioxidant-packed craft brews like Fuller's Organic Honey Dew Ale or Stoudt's Fat Dog Imperial Oatmeal Stout. To save calories, choose beers with less than 100 calories like Select 55 and Miller Lite.
8. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated.
9. Cook meals together. Involve your friends and family in your healthy lifestyle this summer. A simple way to start: Plan meals, shop, and cook with your spouse and kids.
10. Downsize your dinnerware. We’re not talking about buying new plates, just using the smaller ones in your set for meals like lunch and dinner. Cornell University researchers found that by switching from 12- to 10-inch plates anyone can reduce calorie consumption by 20 to 22 percent and lose nearly two pounds per month. And that’s without changing any other aspect of your diet.
11. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels. Try one of these shake recipes.
12. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You'll save money.
13. Eat healthy at the beach. Ice cream stands and high-calorie barbecues are bound to put a damper on your diet, so stay clear of these temptations by being prepared. Pack a cooler with ice, bottled water, sandwiches on whole grain breads, pita chips, hummus, yogurt and lots of fruit. You’ll feel healthier and happier after your day at the beach.
14. Give your house a summer cleaning. You need an environment that reflects your healthy way of living and your summer fitness goals. To start, remove unhealthy foods from your home (so you’re not tempted). While you’re at it, stock your office with fruit, nuts, and other healthy snacks.
15. Build a better burger. Create a healthier burger with whole wheat buns, lean meats, and delicious toppings like pineapple, wasabi, guacamole, and feta cheese.
1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea.
2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner.
3. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day.
4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick.
5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized.
6. Grab a sports drink. For workouts lasting longer than 45 minutes, drinking a sports drink every 15 to 20 minutes can help you maintain energy, increase endurance, and stay hydrated.
7. Drink healthier beers. If you're going to indulge, opt for antioxidant-packed craft brews like Fuller's Organic Honey Dew Ale or Stoudt's Fat Dog Imperial Oatmeal Stout. To save calories, choose beers with less than 100 calories like Select 55 and Miller Lite.
8. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated.
9. Cook meals together. Involve your friends and family in your healthy lifestyle this summer. A simple way to start: Plan meals, shop, and cook with your spouse and kids.
10. Downsize your dinnerware. We’re not talking about buying new plates, just using the smaller ones in your set for meals like lunch and dinner. Cornell University researchers found that by switching from 12- to 10-inch plates anyone can reduce calorie consumption by 20 to 22 percent and lose nearly two pounds per month. And that’s without changing any other aspect of your diet.
11. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels. Try one of these shake recipes.
12. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You'll save money.
13. Eat healthy at the beach. Ice cream stands and high-calorie barbecues are bound to put a damper on your diet, so stay clear of these temptations by being prepared. Pack a cooler with ice, bottled water, sandwiches on whole grain breads, pita chips, hummus, yogurt and lots of fruit. You’ll feel healthier and happier after your day at the beach.
14. Give your house a summer cleaning. You need an environment that reflects your healthy way of living and your summer fitness goals. To start, remove unhealthy foods from your home (so you’re not tempted). While you’re at it, stock your office with fruit, nuts, and other healthy snacks.
15. Build a better burger. Create a healthier burger with whole wheat buns, lean meats, and delicious toppings like pineapple, wasabi, guacamole, and feta cheese.
Fighting and Preventing Cancer
One of the most often heard phrases regarding a very large amount of different substances is "have you heard that "that" causes cancer". While there are carcinogen causing compounds out there we all need to focus on what to eat to help fight and prevent this terrible illness rather than focus on avoiding all the things that may or do cause cancer. Some basic guidelines to follow to help prevent cancer are as followed remember this is not a meal plan but dietary guidelines to help guide you through your daily nutritional choices.
Along with following these eleven easily applicable guidelines one can also try to increase their intake of specific foods in an effort to consume more
phyto-chemicals which are compounds that have been found in research to help prevent as well as fight a wide range of cancers. Their are many
phyto-chemicals, but there are specifically those that have been shown to have the greatest effect on cancer.
Remember there are more carcinogens than you so you would be fighting a losing battle spending all your time trying to avoid every single one. Thus we must focus on the positive to counter balance the negative meaning we must try to do as many anti-carcingoenic things as we can. Applying the above guidelines and making an effort to add more phyto-chemically rich foods to your diet will help you and your fight away and against cancer.
The following file is a list of phyto-chemicals and where and in what foods the chemicals can be found. Along with an easier printable version of the dietary guidelines
- Body mass index should be maintained between 18.5 and 25.Weight gain during adulthood should remain less than 11 pounds.
- Consume year-round a variety of vegetables and fruits, other than roots, tubers, legumes, and grains, providing 7% or more of calories or totaling 15-30 oz or five portions, per day.
- Consume 20-30oz or seven servings per day of other plant foods, minimally processed, providing 45-60% of total calories. Refined sugars should be limited to less than 10% of total calories.
- Alcohol consumption is not recommended. If consumed, alcohol should be limited to one serving for women and two servings for men. A serving is 3oz wine, 1oz distilled spirits, or 8oz beer
- Limit red meat to less than 3oz/day. Fish, poultry, and non-domesticated meats are preferable
- Limit total fat to15-30% of calories
- Limit in take of fatty foods
- Saltfromallsourcesshouldamounttolessthan6g/day
- Perishable foods should be safely stored or refrigerated to minimize fungal contaminants and mycotoxins.
- When levels of food additives, contaminants, or other residues are properly regulated in good and drinks, their presence is not known to be harmful. In economically developing countries, where there may be insufficient regulation, these may be insufficient regulation, these may be a health hazard.
- Cook meat and fish at low temperatures. Do not eat charred food or burned meat juices. Consume only occasionally meat or fish that has been grilled over direct flame
Along with following these eleven easily applicable guidelines one can also try to increase their intake of specific foods in an effort to consume more
phyto-chemicals which are compounds that have been found in research to help prevent as well as fight a wide range of cancers. Their are many
phyto-chemicals, but there are specifically those that have been shown to have the greatest effect on cancer.
Remember there are more carcinogens than you so you would be fighting a losing battle spending all your time trying to avoid every single one. Thus we must focus on the positive to counter balance the negative meaning we must try to do as many anti-carcingoenic things as we can. Applying the above guidelines and making an effort to add more phyto-chemically rich foods to your diet will help you and your fight away and against cancer.
The following file is a list of phyto-chemicals and where and in what foods the chemicals can be found. Along with an easier printable version of the dietary guidelines
dietary_recommendation_for_cancer_prevention.pdf | |
File Size: | 18 kb |
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phytochemical-rich_foods.pdf | |
File Size: | 15 kb |
File Type: |
Big Food Industry Posing a Threat Similiar to the Tobacco Industry?
the_perils_of_ignoring_history_big_tobacco_played_dirty_and_millions_died_how_similiar_is_big_food.pdf | |
File Size: | 145 kb |
File Type: |
New Recent Study
How many times has some one told you that increasing protein intake will do little to help you advance your fitness goal? Well I am always ready to combat that statement any time any where. But to update on new scientific evidence recently published regarding protein intake on athletes. Here is the study below copied straight from pubmed.gov. This information is not only beneficial to athletes but does apply to the normal individual.
Med Sci Sports Exerc. 2011 Apr;43(4):598-607.
Effect of increased dietary protein on tolerance to intensified training.Witard OC, Jackman SR, Kies AK, Jeukendrup AE, Tipton KD.
Human Performance Laboratory, Exercise Metabolism Research Group, School of Sport and Exercise Sciences, The University of Birmingham, Edgbaston, UNITED KINGDOM.
AbstractPURPOSE: : The purpose of the present study was to examine the effect of increased protein intake on short-term decrements in endurance performance during a block of high-intensity training.
METHODS: : Trained male cyclists (V˙O2max = 64.2 ± 6.5 mL·kg·min) completed two 3-wk trials both divided equally into normal (NOR), intensified (INT), and recovery (REC) training. In a counterbalanced crossover experimental design, cyclists received either a high-protein (PRO; 3 g protein·kg body mass (BM)·d) or a normal diet (CON; 1.5 g protein·kg BM·d) during INT and REC. Dietary carbohydrate content remained constant at 6 g·kg BM·d. Energy balance was maintained during each training week. Endurance performance was assessed with a V˙O2max test and a preloaded time trial. Alterations in blood metabolite responses to exercise were measured at rest, during, and after exercise. Cyclists completed the Daily Analysis of Life Demands for Athletes (DALDA) questionnaire each day.
RESULTS: : Increased dietary protein intake led to a possible attenuation (4.3%; 90% confidence limits ×/÷5.4%) in the decrement in time trial performance after a block of high-intensity training compared with NOR (PRO = 2639 ± 350 s; CON = 2555 ± 313 s). Restoration of endurance performance during recovery training possibly benefited (2.0%; ×/÷4.9%) from additional protein intake. Frequency of symptoms of stress described as "worse than normal" reported after a block of high-intensity training was very likely (97%) attenuated (17; ±11 AUC of "a" scores part B, DALDA for INT + REC) by increasing the protein content of the diet. No discernable changes in blood metabolite concentrations were observed in PRO.
CONCLUSIONS: : Additional protein intake reduced symptoms of psychological stress and may result in a worthwhile amelioration of the performance decline experienced during a block of high-intensity training.
PMID: 20798660 [PubMed - in process]
Med Sci Sports Exerc. 2011 Apr;43(4):598-607.
Effect of increased dietary protein on tolerance to intensified training.Witard OC, Jackman SR, Kies AK, Jeukendrup AE, Tipton KD.
Human Performance Laboratory, Exercise Metabolism Research Group, School of Sport and Exercise Sciences, The University of Birmingham, Edgbaston, UNITED KINGDOM.
AbstractPURPOSE: : The purpose of the present study was to examine the effect of increased protein intake on short-term decrements in endurance performance during a block of high-intensity training.
METHODS: : Trained male cyclists (V˙O2max = 64.2 ± 6.5 mL·kg·min) completed two 3-wk trials both divided equally into normal (NOR), intensified (INT), and recovery (REC) training. In a counterbalanced crossover experimental design, cyclists received either a high-protein (PRO; 3 g protein·kg body mass (BM)·d) or a normal diet (CON; 1.5 g protein·kg BM·d) during INT and REC. Dietary carbohydrate content remained constant at 6 g·kg BM·d. Energy balance was maintained during each training week. Endurance performance was assessed with a V˙O2max test and a preloaded time trial. Alterations in blood metabolite responses to exercise were measured at rest, during, and after exercise. Cyclists completed the Daily Analysis of Life Demands for Athletes (DALDA) questionnaire each day.
RESULTS: : Increased dietary protein intake led to a possible attenuation (4.3%; 90% confidence limits ×/÷5.4%) in the decrement in time trial performance after a block of high-intensity training compared with NOR (PRO = 2639 ± 350 s; CON = 2555 ± 313 s). Restoration of endurance performance during recovery training possibly benefited (2.0%; ×/÷4.9%) from additional protein intake. Frequency of symptoms of stress described as "worse than normal" reported after a block of high-intensity training was very likely (97%) attenuated (17; ±11 AUC of "a" scores part B, DALDA for INT + REC) by increasing the protein content of the diet. No discernable changes in blood metabolite concentrations were observed in PRO.
CONCLUSIONS: : Additional protein intake reduced symptoms of psychological stress and may result in a worthwhile amelioration of the performance decline experienced during a block of high-intensity training.
PMID: 20798660 [PubMed - in process]
Nutrition the Missing Piece of The Puzzle
When I see people come and go from the gym day in and day out year after year it is seldom rare that I notice any kind of change or result in their bodies. They exercise regularly and while they are there they carry out competent programs, but yet they yield little or no results. This is because they are missing the other half of the puzzle. Yes exercise done regularly is very important and has many benefits, but nutrition is the ultimate factor in deciding the level of result one sees from implementing a fitness program. Nutrition is influential in the appearance and function of your body that the simple alteration of one's diet with result in visable changes to ones body. Nutrition follows along the same principle of training the adaptions or changes in your body rely heavily on the type of nutrition employed. One must eat for the goals one is pursuing without coupling the proper nutrition plan with the proper exercise program one will not see optimal results usually very little if any results. Here at Intellectual Fitness we will discuss overall general nutrition for eating healthy and maintaining a high-level of well-being as well as specific plans to reach specific goals, such as weightloss or gain, increases in muslce mass, decreases in body fat composition, and improvement of strength levels.