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ALPHA AMINO

INTRAWORKOUT

PERFORMANCE BCAAs

JOIN THE CONVERSATION AT ALPHAAMINO.COM! #ALPHAAMINO

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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01.14

Photo by Robert Reiff

CONTENTS

FEATURES

36

Workout reboot

Been away from the gym for a while? No

worries. Get back in the game with this six-week training program. By C.J. Logan

53

Supermarket upgrade

The ultimate shopping guide to the best foods at the grocery store. By Matthew Kadey, MS, RD

DEPARTMENTS

  • 15 BoDy ShoP: Training, Nutrition & Supplements

  • 24 WoRkoUT oF ThE MoNTh: Post-Winter Planning

  • 26 PEAk PERFoRMANcE: Spin Cycle

  • 28 FoR WoMEN: Beat Your Booty Genetics

  • 30 PRo coRNER: Christina Larson

  • 32 BRAND SPoTlighT: Quest Nutrition

  • 64 PRoDUcT iNSiDER: In¿nite Labs Juggernaut HP

  • 67 ToP ShoP: Product Overviews

  • 74 5 WAyS To: Combat Fatigue

DISCLAIMER: MUSCLE & PERFORMANCE is an Active Interest Media publication. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of either the products and services advertised in this magazine or the weightlifting or other techniques discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the manufacture, sale or use of such products and services and the application of the exercises discussed or illustrated in this magazine. The purchase or use of some of the products, services or techniques advertised or discussed in this magazine may be illegal in some areas of the United States or other countries. Therefore, you should check federal, state and local laws prior to your purchase or use of these products, services or techniques. The publisher makes no representation or warranty concerning the legality of the purchase or use of these products, services and techniques in the United States or elsewhere. Because of the nature of some of the products, services and techniques advertised or discussed in this magazine, you should consult a physician before using these products or services or applying these exercise techniques.

© 2013 Optimum Nutrition Inc.

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GROUP PUBLISHER Cheryl Angelheart EDITOR-IN-CHIEF Jordana Brown GROUP CREATIVE DIRECTOR Alexander Norouzi

GROUP ADVERTISING DIRECTOR Donna Diamond ADVERTISING ACCOUNT EXECUTIVES Laura (Flores) Thorne, Bill Moir COPY CHIEF Jeannine Santiago SPECIAL PROJECTS EDITOR Vicki Baker A/R MANAGER Alice Negrete

PRODUCTION MANAGER Patrick Sternkopf

ART DIRECTOR Dana Collins

CONTRIBUTING WRITERS Mike Carlson, Matthew Kadey, MS, RD; C.J. Logan; Lara McGlashan, CPT; Isaiah Rhodes; Jill Schildhouse; Steven Stiefel

FEATURED CONTRIBUTORS Aaron Curtis; Andrius Krasuckas; Peter Lueders; James Patrick; Robert Reiff

Efrem Zimbalist III Chairman & CEO Andrew W. Clurman President & COO Brian J. Sellstrom Senior Vice President & CFO Patricia B. Fox Senior Vice President, Operations

Muscle & Performance is printed monthly in the U.S.A. © 2014 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly pro- hibited. The information in Muscle & Performance is for educational purposes only. It’s not intended to replace the advice or attention of health care professionals. Consult your physi- cian before making changes in your diet, supplement and/or exercise program. MUSCLE & PERFORMANCE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874

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the body shop

SupplementS by Steven Stiefel. training and nutrition by C.J. logan

It’s not enough just to want it — you have to be able to do it. Luckily, supplements can help boost sex drive and perfor- mance. This list was compiled, speciÀ- cally, to help guys get it on, and to that end, these supplements primarily work through two pathways — increasing tes- tosterone production to enhance desire and boosting oxygen and blood Áow to enhance performance.

Tribulus terrestris increases testosterone production.

The active aspect of Tribulus is proto- dioscin, which encourages the pituitary gland to release more luteinizing hor- mone. This hormone signals the testes to produce testosterone. More important, Tribulus increases bioavailable free- testosterone levels by freeing test from sex hormone-binding globulin. SHBG attaches to testosterone, rendering it inef- fective. Get some: Take 500 to 1,000 milligrams of a Tribulus extract standardized with a minimum of 40 percent protodioscin two to three times per day with one dose 30 to 60 minutes before sexual activity.

Arginine and citrulline enhance blood Áow.

Popular for muscle building, these aminos also can improve sexual performance. Arginine converts in the body to nitric ox- ide, the gas molecule that relaxes blood vessels, allowing greater amounts of blood, oxygen and nutrients to reach your target. Citrulline converts to arginine, which then

converts to NO. Studies show that citrulline may be more effective in producing NO than arginine, but research also shows the combo is better than either alone. Get some: Take 3 to 5 grams of arginine upon rising, before bed and before sexual activity for a total of up to 15 grams per day. Add 1 to 3 grams of citrulline to each of these doses for a total of up to 9 grams per day.

Tongkat ali boosts sex drive by freeing up testosterone. Also known as Eurycoma longifolia, this rainforest plant has been used for centu- ries to help guys overcome erectile dys- function. Like Tribulus, tongkat ali stimu- lates the testes to increase production of testosterone, and it also helps separate SHBG from testosterone to increase bio- available free-testosterone levels. Get some: Take 100 to 300 milligrams of a tongkat ali product standardized for ste- roidal saponins two to three times per day, with one dose 30 to 60 minutes before sexual activity.

MUSCLEANDPERFORMANCEMAG.COM

JANUARY 2014

Ÿ

MUSCLE & PERFORMANCE

15

the body shop

MAX STACK

MASS EXPANSION

A lot of people load up on nutrients before

they get to the gym and get a great work- out, but they often overlook the critical fact

that you don’t get great results from great

workouts unless you also get great re- covery. Within 30 minutes after workouts, you need protein, fast-digesting carbs and these four supplements.

Creatine Monohydrate

While creatine is crucial before workouts for boosting strength, taking a second dose

afterward supports recovery and reduces levels of myostatin, which can increase protein synthesis. Taking it postworkout also helps replenish muscle creatine levels to maximize cell volume and insulin-like growth factor-1 levels to enhance muscle growth.

Betaine

Also known as trimethylglycine, this naturally occurring alkaloid helps boost muscle pro- tein synthesis after workouts. In addition, betaine helps burn body fat, and research also shows that it increases strength, power and muscular endurance, which translates into more intense workouts and greater gains.

N-Acetyl Cysteine

This derivative of the amino acid cysteine is a precursor to the potent antioxidant gluta- thione. When N-acetyl cysteine is taken before a fatiguing exercise, it has been shown in clinical trials to increase force output by 15 percent.

Ursolic Acid

This powerful polyphenol is derived from apples. Research demonstrates ursolic acid’s

ability to increase energy expenditure, burn body fat (particularly in the abdomen) and increase muscle mass.

Find Them All In: GAT’s AdenoÁex

Percent of Americans who say they could benefit from losing weight, according to “The Obesity Epidemic: Unhealthy Habits Result in a Growing Problem for Americans,” a report published recently by TeleVox Software Inc.

CHART ATTACK

SUPPLEMENT

WhEN

hoW MUCh

Why

TIME TO

Caffeine

30

minutes before

200

milligrams

Caffeine drives strength, focus and

SUPPLEMENT

 

workouts

(anhydrous form)

energy.

 

Creatine

30

minutes before

3 to 5 grams

Taken before workouts, creatine drives

Some supplements work

workouts; right

before and

ATP and strength; afterward, it replenishes

well whenever you take them. Others provide big

after workouts

after

muscle creatine, supporting recovery.

beneÀts based on timing.

Vitamin C

With breakfast

500

to 1,000

Getting a dose of this potent antioxidant

If you can only get in one

dose a day of these rock-

milligrams

at the beginning of the day helps boost immunity and performance in the gym.

solid muscle builders, then this is the most important time to take action.

ZMA

Before bed on an empty stomach (eat your last meal about 30 minutes later)

Usually about 30 milligrams of zinc and 450 milligrams of magnesium

This zinc/magnesium combo not only helps you sleep, but it also supports recovery and boosts anabolic hormones.

  • 16 MUSCLE & PERFORMANCE

Ÿ

JANUARY 2014

MUSCLEANDPERFORMANCEMAG.COM

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THE BODY SHOP

MYTHBUSTERS

YOU GET PLENTY OF

GLUTAMINE FROM PROTEIN PRODUCTS AND WHOLE FOODS.

Glutamine is the most prevalent amino acid in the human body, and it’s also found in high concentra- tions in many protein products, as well as in protein-rich foods. This crucial amino plays many important roles in the body, including aiding digestion, boosting immunity, and driving muscle protein synthesis and recovery from workouts and other stresses. In other words, it’s very important. Unfortunately, during cooking, though, the glutamine in food and many protein products converts to glutamate. This form of gluta- mine takes additional protein to be changed back to the form our bod- ies prefer. While this is unavoidable, you can increase the effectiveness of glutamine in a few different ways:

1) Add supplemental glutamine to your protein shake or whole-food meals, getting in 5 to 10 grams per day. 2) Emphasize protein products that are cold-treated (fi ltered or pasteurized) because they keep glutamine intact. 3) Do both.

  • 18 MUSCLE & PERFORMANCE

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JANUARY 2014

TRY THIS

FLIP

YOUR

GRIP

Is upper chest a weak point in your physique? If so, work the reverse-grip bench press into your program. Flat bench, not incline. Research con- ducted at the Canadian Memorial Chiropractic College in Toronto showed that the reverse- grip bench increased upper-pec muscle activity by 30 percent compared to standard (overhand) grip.

WHAT DOES IT DO?

GAKIC

The name isn’t particu- larly sexy, but it’s a lot more memorable than this supplement’s full one: glycine-arginine- alpha-ketoisocaproic acid. GAKIC is a gly- cine/arginine combo that works similarly to branched-chain amino acids, helping to reduce catabolism (muscle breakdown). It also helps improve exercise performance by delay- ing muscular fatigue and promoting in- creased muscular force output and endurance. The benefi t of this supplement appears to be its ability to boost strength and endurance for anaerobic athletes, much the same as creatine does. Recent research confi rmed these claims, allowing resistance-trained men to increase training vol- ume. The most recent studies illustrate that supplementing about 10 grams of GAKIC 30 minutes before weight training increases your overall training volume and, thus, your long- term gains.

MUSCLEANDPERFORMANCEMAG.COM

THE BODY SHOP

MUSCLE MODE

JUST

ADD

SAND

Barbells, dumbbells and kettlebells are a few popular ways of lifting with free weights to maxi-

mize muscle and strength gains. But your options don’t stop there. Another great training tool that’s gaining traction is the sandbag. Sand is cheap and heavy (a great combination) and also shifts as you move it to provide greater core involvement and another level of functional strength. Standard sandbags can be awkward to hold and lift, which may appeal to strongman competitors. If you’re looking for a more manageable way to throw some sand around, however, check out the Ultimate Sandbag. Its durable outer shell offers seven different gripping options for unlimited exercise variety at a reasonable price. Sandbag packages come in four different

sizes, ranging from 5- to 20-pound capacity up to 160 pounds, with prices starting at $70. For

even more bang for the buck, M&P readers can save an additional 20 percent when purchasing at UltimateSandbagTraining.com by using the code MUSCLEPERFORMANCE at checkout.

workout of the month

POST-WINTER PLANNING

Go with the Àow of research on high-intensity intervals to sprint your way lean in 2014.

By ERIc VELAzquEz, NScA-cPT

W e both know that you’re flipping through these pages because you’re looking for ways to shed the dietary sin of the last few months. So let’s just cut to the chase and tell you how to do it.

First of all, it’s worth saying that you will have to commit to regular weight training (which positively impacts metabolism) and a diet that is protein heavy (at least 1 gram per pound of bodyweight per day). But that’s not enough. To really alleviate the swelling at your belt line, you’re going to need to become a devout practitioner of high-intensity interval training. HIIT training has been shown in multiple studies to burn more fat while preserving more muscle than traditional steady-state cardio. Why? Without getting all sciencey on the mechanisms of fat loss, forcing your body to work harder — even if it’s in smaller segments — elicits greater total adaption. Do you know your time in the mile? Well, imagine running that mile in 16 all-out sprints and stringing those segments together for your time. Congratulations on your world record. Muscles only know stress and fatigue — and HIIT provides both in spades. Plus, the cumulative stress of sprinting the mile in segments is recognized by the body as being more difficult

than a more leisurely eight- or 10-minute run. One study found that subjects who did four to six 30-second sprints separated by four minutes of rest three times per week burned double the fat of a group that jogged for 30 to 60 minutes at a set pace. As a bonus, both groups gained muscle. Oh, and if you’re an endurance purist, improvements to VO 2 markers and 2,000-meter time trials were similar in both groups. Use this workout to start shedding your winter coat, one sprint at a time.

Activity

time

Slow Jog (warm-up)

2 to 3 minutes

Sprint Active Rest Slow Jog (cool-down)

30 seconds 4 minutes 2 to 3 minutes

Repeat four to six times, three times per week.

BUiLDiNG BLOcK: To increase intensity, bring your active rest periods down gradually from week to week.

  • 24 MUSCLE & PERFORMANCE

Ÿ JANUARY 2014

MUSCLEANDPERFORMANCEMAG.COM

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These statements have not been evaluated by the Food and Drug Administration. This product

is not intended to treat, cure, prevent

or diagnose any disease.

Peak Performance

and cold, and athletes of all types who want to boost their sports conditioning without adding more wear and tear on their joints.

The RighT geaR: Indoor cycling is sweaty business, so bring a towel and at

least 16 ounces of water. You can wear a basic athletic shoe and use a stirrup, but a dedicated cycling shoe that locks onto the pedal can make the experience more pleasant. “It’s more comfortable when your

feet are firmly in place and you don’t

feel like your foot is going to come out

of the stirrup,” says Speers, who points out that new riders rarely think about pulling up on the pedal stroke, which is far easier when you are clipped into the

pedals. “You want to ride flat-footed,

like you are scraping mud off the bot- tom of your shoe as you are coming out of the 6:00 position and moving through the back part of that circle. Be-

ing able to pull up will make you more

efficient.”

The SeTup: Each bike has a few fit- ting options. Adjust the seat height so that when you sit down, your knee has a 10- to 15-degree bend in it when it’s extended at the bottom of the pedal stroke. When it comes to moving the seat forward and backward, make sure that your knee is not in front of the cranks when your foot is in the 9:00 po- sition. That will keep some pressure off the kneecap.

SpIn CyCle

Indoor cycling has been in gyms for more than 20 years. Isn’t it time you tried it?

By MIke CarlSon

  • I n 1994, Rolling Stone magazine named Spinning the “hot exer- cise” of the year. This form of group exercise has remained a

popular mainstay in commercial gyms long after the other relics of 1994 — Ace of Base, step aerobics — have been laughed into obscurity. The impressive staying power of indoor cycling, as it is now colloquially known, is a testament

to its calorie-burning efficiency and its

congenial inclusiveness. Indoor cycling liberated gym classes from the tyranny of Day-Glo dance routines and gave it to the masses.

“The best thing about indoor cycling

is that you can jump in at any level,” says Michelle Basta Speers, NSCA-CPT, and an American Council of Exercise–

certified group fitness instructor who

has been teaching indoor cycling in Southern California for more than 15 years. “You don’t have to be an expert. You don’t have to know choreography.

You don’t have to be super fit. It can be

adapted to whatever level you are.”

Indoor cycling attracts all types, says

Speers, whose classes are filled with

men and women trying to burn fat, cyclists looking to train out of the rain

  • 26 MUSCLE & PERFORMANCE

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JANUARY 2014

The TenSion: Each bike has a dial that

lets the rider set the tension on the ped- als. According to Speers, too many rid- ers are afraid to increase the resistance

because it feels so difficult initially

and, unlike riding a bike outdoors, you can’t coast and give your legs a break. “When a rider comes to a standing po- sition and there’s not resistance on the

flywheel to support their bodyweight,

they go head over heels,” Speers says. “I like songs that are about 65 to 70 beats per minute, which require pretty high tension.”

Find YouR MuSe: Indoor cycling classes vary wildly, depending on the personality of the instructor and his or her choice of music. Some classes might be half empty, while others have a wait- ing list and a cult-like following. Try

a few different classes to find a coach

whose tastes line up with your own.

MUSCLEANDPERFORMANCEMAG.COM

For Women

down until your front knee makes a

90-degree angle. Push off your right

foot and return to the start. Complete all reps, then switch sides. Tip: Don’t step too far out to the side; 6 to 8 inches is enough and will keep you stable and square.

One-Legged deadLift

Hold a single dumbbell in your left

hand and extend your right arm out to

the side. Stand on your right foot with

your left leg extended behind you and

slowly hinge forward at the hip, keep- ing your back straight and lowering

the weight toward the floor. As your

torso comes forward, simultaneously lift your left leg behind you and lower until your leg and torso are parallel to

the floor. Slowly reverse the move and

rise slowly back to the start. Complete all reps before switching sides. Tip: Bend your standing leg slightly to help maintain balance and protect your knee.

Beat Your BootY Genetics

Five strength moves that will tone and tighten your rear view — guaranteed!

W ant that “high and tight” look promised by those butt-reshaping infomer- cials? Then check out

these fabulous tush-targeting moves!

Each of these exercises directly hits

one or more of the gluteal muscles, as well as giving your quads, calves, ham- strings and inner/outer thighs a kick in the pants. Throw these moves into your regular leg workout, or if you’re up for it, add a complete day-o’-ass to your workout week. Do three sets of each move for 10 to 12 reps apiece and suc- cessfully kick your own butt.

Froggy

Lie facedown

on

a

mat

and

make a

BY Lara McGLashan, cPt

cushion with your hands for your head.

Bend your knees and then open them to the sides, keeping your heels together,

feet flexed. Press your heels toward the

sky, lifting as high as you can and hold-

ing for one count, then slowly lowering to the start. Tip: You have a very small range of mo- tion in this position, so make each rep slow and deliberate.

Weighted Curtsey

Hold a set of dumbbells at your sides

and stand with your feet together, shoulders down and back. With your right foot, step behind and across to your left while keeping your hips square. Bend both knees and lunge

twO-POint StatiOnary Skater

Hold a weight at your chest with both

hands. Stand on your right leg with your left knee lifted to hip height. Bend

your right knee and extend your left leg

out to the side, reaching your toes away until your leg is straight. Return to the

start, then extend your left leg straight

behind you and bend your right knee again, reaching as far back as you can with your toes, then return to the start to complete one rep. Tip: Bend your standing knee as much as you can with each rep and track your knees directly over your toes to protect your joints.

SteP-Out PLié BarBeLL Squat Balance a barbell across your shoul- ders and stand with your feet hip-width apart, toes turned out. Bend your knees and plié as low as you can without al- lowing your heels to come off the floor. Return to the start position. Next, take a large step to the side with one leg, (toes still turned out) and plié in this position, tracking your knees over your toes as you lower down. When your heels begin to peel off the floor, straighten your legs and push off your outside foot to return to the start. Continue, alternating step- ping to each side. Tip: This is not a lunge, so step out de- liberately and balance your weight be- tween both feet before doing your plié in the second position.

28

MUSCLE & PERFORMANCE

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JANUARY 2014

MUSCLEANDPERFORMANCEMAG.COM

Photo by James Patrick

pro corner

muscle and I wasn’t happy, so I have now returned to Figure competition. That’s my true love! I placed sixth in the NPC Junior Nationals, D class. And now I am back on track to enjoy this year’s season.

Tell us about your history with His & Her Fitness. How did it come about, and how is the business going?

  • I started making my His & Her Fitness

business plan while I was in college. When I got out of school, I started sub- contracting as a trainer at a local gym in Kansas City and began building my business as a nobody in town. I just networked and had no fear. Within a month, I had 30 sessions a week, all one- on-one training. And from there, I just never stopped. A year-and-a-half later,

  • I opened the doors of my own private

personal-training gym, and it was just me. Now I have nine people on the H&H staff — trainers, massage therapists and even a writer. It’s great having that solid

team of people I can trust. I have never looked back since that beginning point.

  • I love what I do. Fitness is my passion, and faith gets me through.

How do you feel about being on the Optimum Nutrition team, and how do its products fit in to your phy- sique goals?

  • I love the ON team and appreciate

how they make us feel so special. I use

Hydrowhey, Opti-Women, Amino Ener- gy, 100% Casein, and Glutamine Pow- der, and I’m also thinking of adding in Pro Complex next season.

CHRISTINA LARSON

This Figure athlete sets herself apart by making a commitment to the health

and ¿tness of others.

  • n the fitness industry, it’s difficult
    I to predict the career arc of young upstart athletes. Hard-bodied models and competitors come

and go, flaming out with regularity, sometimes for reasons that are hard to quantify. The ones who stick usu- ally have something that distinguishes them from the pack. Meet Christina Larson, one of a multi- tude of young trainers with aspirations of making it big in fitness. Attractive, athletic, educated, this Optimum Nu- trition model and spokeswoman owes her success to an absolute insistence on

By ISAIAH RHOdeS

helping others. The spoils and stay- ing power were just the icing on the cake.

You broke in as a Figure athlete but moved over to Bikini. Where are you most comfortable?

That’s a hard one. My best show was Figure Nationals in Atlanta when I did all Figure competition and placed second. The show before that was the USAs, where I placed third. Many people suggested that I switch to Bi- kini competitions, and I did try that for a year but felt that I lost too much

  • 30 MUSCLE & PERFORMANCE

Ÿ

JANUARY 2014

FIGURE FRAMED

Here’s how Christina Larson trains her shoulders and back to turn heads and light up score sheets at Figure

competitions.

ExERcIsE

sEts

REps*

Shoulder Press

(empty bar)

3

1 minute

Upright Row

3

1 minute

Arnold Press

3

15

Cable Rear-

Delt Flye

3

15

Wide-Grip

Pull-Up

3

15

Lateral Raise**

3

10

*Larson uses progressively heavier weights on each set.

**Larson Ànishes her workout by performing 10 reps with her thumbs up, 10 with her thumbs down and 10 with her palms facing down.

MUSCLEANDPERFORMANCEMAG.COM

© 2013 Optimum Nutrition Inc.

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MISSION POSSIBLE: END OBESITY

Quest Nutrition vows to make clean eating fun with its new products.

W hy do all the foods we eat for fun and plea-

sure have to make us look and feel so bad?

This simple question became the ultimate

challenge for the founders of Quest Nutri-

tion, whose products have now allowed millions of people

to change the way they look at food forever. Tom Bilyeu, president of Quest Nutrition, believes that

companies only have a chance at true greatness when they are driven by a mission — a mission far more profound than

turning a pro�it. His mission is grand but simple: End obe-

sity. With the rate of diet-related diseases like diabetes sky- rocketing, the global obesity epidemic not only claims an untold number of lives but also is steadily eroding people’s

BY JILL SCHILDHOUSE

from pleasure. Because of this, people living a healthy lifestyle often force themselves to view food as fuel rather than fun. “Right now, most people think of Quest as a protein bar com-

pany, but by the end of 2014, we are going to make our mark as the company that married health and pleasurable eating,”

Bilyeu says. “And since our eyes are �irmly af�ixed to advances

in nutritional science and the science of taste, we will continue to develop delicious cutting-edge products that help people ac- complish their goals.” So what’s the inside scoop on this year’s new products? “They’re going to shock people,” Bilyeu says. “We want to prove that if you’re willing to do the work, you can not only push the

boundaries of what people think is possible, you can smash through them.”

ÒSINCE OUR EYES ARE FIRMLY AFFIXED TO ADVANCES IN NUTRITIONAL SCIENCE AND THE SCIENCE OF TASTE, WE WILL CONTINUE TO DEVELOP DELICIOUS CUTTING-EDGE PRODUCTS THAT HELP PEOPLE ACCOMPLISH THEIR GOALS.Ó

quality of life. The only bit of good news in this terrifying trend is that on an individual basis, obesity can be complete- ly reversible. All that’s required is simply to make different

dietary choices. But the biological and psychological urges to eat and overeat are so strong that people can’t stop them- selves, even as they slide rapidly into ill health. “That’s why the only problem we’re worried about tack- ling is compliance,” Bilyeu says. “All our efforts are directed there — to deliver the highest quality healthy food that peo- ple simply want to eat. We want to change people’s view of what is considered ‘healthy’ food.” Quest Nutrition faces a big challenge in delivering on its

promise to make clean eating fun: The world of physical de- velopment is often one of sacri�ice. It’s not about eating the

things that you really enjoy; it’s about divorcing food choices

And when Bilyeu was told the products he wanted to make were impossible, he decided — in true Quest spirit — to de- stroy all obstacles and manufacture them himself. “It meant massive infrastructure and capital outlay,” he says. “But by doing the manufacturing ourselves, we’re able to control our own destiny and make products that other people simply can’t. We’ve poured millions into re-engineering food processing.” Quest knows that different people do different things with their macros. So the company set out to create products that allow people to use Quest no matter what their goals. “The pro- found dietary changes that will be required in order to reverse the trend toward obesity and ill health will take more than just a year,” Bilyeu says. “Our multiyear mission is to continue to develop the slew of products that will be necessary to give our customers all the tools they will need to succeed.”

  • 32 MUSCLE & PERFORMANCE

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JANUARY 2014

MUSCLEANDPERFORMANCEMAG.COM

stores nationwide vitaminshoppe.com

By roBert reiff

By C.J. Logan

PhotograPhs

in a Been

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from this

No with

worries.

the program. Get six-week

gym

training

for

back

HOW lONG HAs it BEEN?

MONtHs?

YEARs?

Life happens, and you’ve been slacking on getting your workouts in. There’s a good chance you’ve been loose with your diet, as well, because the two often go hand in hand. But we won’t dwell on that. It’s time to move on, which means it’s time for a training program to get you back on track, to “re- boot” your system, so to speak. The following six-week plan will do just that. It starts off relatively easy, then gets a little tougher every couple of weeks until by the last week you’re in the thick of some serious training. At that point, your slacking streak will be history — as will much of your body fat.

PROGRAM BREAKDOWN

Weeks One tO tWO:

Waking Up the MUscles The Àrst couple of weeks of the program aren’t meant for breaking records. If it’s been a while since you’ve frequented the gym, the goal at Àrst should be simply to get back in the habit of working out. Besides, if you’re deconditioned (read: out of shape), it won’t take much for your body to get a sufÀ- cient workout. Being overly aggressive right out of the gate will do you no favors; the last thing you want to do is injure yourself and go right back to sitting on the sidelines. Think of these early sessions as a time for “waking up” the muscles and getting them reacquainted with resistance training. You’ll train three days a week for the Àrst two weeks, and training sessions will consist of basic exercises with relatively low volume and intensity. All large muscle groups will be hit (chest, back, shoulders, legs), while small bodyparts like arms and calves won’t be trained directly with isolation moves. The abs, however, will be trained as a means of engaging the core and stimulating every-

one’s favorite beach muscles for some im- mediate gratiÀcation. The Àrst training day of each week works the upper body, Day Two focuses on the lower body, and Day Three consists of a full-body workout that mimics circuit training, only with more rest between exercises to keep intensity levels in check.

Weeks three tO FOUr:

Upping the challenge

In these two weeks, the program takes a sizable step forward by introducing more intensity, higher volume and new exercis- es. You’ll train four days a week now. Days one and two are strength and hypertrophy sessions that introduce supersets. In these sessions, smaller bodyparts (biceps, tri- ceps, calves) are worked into the program. The latter two days of the week are when exercise selection changes signiÀcantly. On Day Three (upper body), bodyweight exercises are emphasized to help you fur- ther develop size while also improving func- tional strength. On Day Four, a power move (box jumps) kicks off the workout, followed by a demanding walking lunge for size and

stamina, then kettlebell swings, which touch on full-body conditioning with emphasis on the muscles of the posterior chain (ham- strings, glutes, lower back). Box jumps and swings are a departure from traditional bodybuilding programming, but they’re great for boosting the metabolism for fat burning as well as improving athleticism. This Ànal workout Ànishes with 10 minutes of high-intensity interval-training cardio, a highly efÀcient means of dropping body fat for a more deÀned physique.

Weeks Five tO six:

getting seriOUs

With four weeks of training under your belt, volume and intensity will be ramped up once again; at this point, you’ll be full go in a training program. You’ll still work out four days a week, but the training split switches to a classic push/pull/legs scheme (only in a different order: push/legs/pull) plus a full- body circuit-training day to Ànish the week. On Day One, you’ll train the “pushing” muscles of the upper body (chest, shoul- ders, triceps). On Day Two, you’ll focus on the lower body (quads, glutes, hamstrings, calves) and abs. On Day Three, you’ll work upper-body “pulling” muscles (back, bi- ceps). Finally, on Day Four, you’ll train the entire body via high-intensity resistance- training circuits. It’s recommended that you take a day of rest between the third and fourth workouts of the week so your body is fully recovered and ready for the latter. Days one to three are geared toward building size and strength via straight sets, with the exception of calves and abs. Day Four focuses on conditioning (to improve cardiovascular function and burn fat) and gaining functional strength. HIIT cardio is implemented after both upper-body lifting sessions, and steady-state cardio is pro- grammed on your lower-body day. These last two weeks build on practices introduced in weeks one to four, only with more work completed over the course of four days.

gOing FOrWarD …

By the end of six weeks, you should be fully entrenched in your training and feeling great. The key is to keep this momentum going. The last thing you want to do is view this as the end of a program and take the next few weeks (or longer) off. When the following Monday rolls around, get back to the gym for another good week of training. You can either lighten your volume (total number of sets performed) for a week to “de-load,” repeat weeks Àve and six again, or start another program you Ànd in this magazine. The most critical aspect of getting — and staying — in shape is consistency. Don’t let up now.

  • 38 MUSCLE & PERFORMANCE

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JANUARY 2014

MUSCLEANDPERFORMANCEMAG.COM

WEEKS ONE AND TWO

DAY ONE (MONDAY): UPPER BODY Warm-Up: Do 10 minutes of light cardio activity.

EXERCISE

SETS (WEEK ONE)

SETS (WEEK TWO)

REPS

Chest

Incline Dumbbell Press

3*

4*

10-12

Push-Up

3

4

10-20**

Back

Barbell Bent-Over Row

3*

4*

10-12

Pulldown

3

4

8-10

Shoulders

Dumbbell Shoulder Press

3

4

10-12

Rest one to two minutes between all sets.

*This does not include one warm-up set of 10 to 15 reps with a lighter weight

than your fi rst working set.

**Take only the last set to failure. On the fi rst two sets, stop a few reps short of

failure but still to a point that you can feel a burn in the muscles.

MUSCLEANDPERFORMANCEMAG.COM

JANUARY 2014

Ÿ

MUSCLE & PERFORMANCE

39

RE

BOOT

DAY TWO (WEDNESDAY): LOWER BODY, ABS Warm-Up: Do 10 minutes of light cardio activity.

EXERCISE

SETS (WEEK ONE)

SETS (WEEK TWO)

REPS

Legs

Squat (light)*

3

4

10-12

Leg Press

3

4

10-12

Lying or Seated Leg Curl

3

4

10-12

Romanian Deadlift (light)

2

3

8-10

Abs

Crunch

3

4

12-15

Reverse Crunch

3

4

10-12

Rest one to two minutes between all sets.

*“Light” means light. Be ultraconservative with weight selection, and don’t take any of the three or four sets to failure. If you haven’t done squats in a while, consider a different squat variation, like Smith-machine or even dumbbell squats.

DAY THREE (FRIDAY): FULL BODY Warm-Up: Do three sets of 10 to 15 burpees with as little rest as possible between sets.

EXERCISE

REPS

Push-Up

15

Bodyweight Squat

15

Inverted Row (bodyweight)

10

Bodyweight Walking Lunge

20 total

Hanging Knee Raise

12

Perform these fi ve exercises similar to a circuit, doing one set of each exercise in sequence and resting 30 to 60 seconds between each exercise. Rest two minutes

between circuits. Do the circuit three times through in Week One and four times in Week Two.

Cardio: Optional in weeks one to two. If you want to do it, perform easy steady-state cardio on the equipment of your choice for 20 minutes after any or all the weight-training sessions.

  • 40 MUSCLE & PERFORMANCE

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JANUARY 2014

MUSCLEANDPERFORMANCEMAG.COM

RE

BOOT

WEEKS THREE AND FOUR

DAY ONE (MONDAY): UPPER BODY (STRENGTH/SIZE) Warm-Up: Do 10 minutes of light cardio activity.

EXERCISE

SETS (WEEK THREE)

SETS (WEEK FOUR)

REPS

Pulldown

3*

4*

8-10

Incline Bench Press

3*

4*

8-10

Dumbbell Bench Press

3

4

12

superset with

One-Arm Dumbbell Bent-Over Row

3

4

12

Barbell Shoulder Press

3*

4*

8-10

Dumbbell Curl

3*

4*

10-12

superset with

Cable Pressdown

3*

4*

10-12

*This does not include one warm-up set of 10 to 15 reps

with a lighter weight than your fi rst working set.

Steady-State Cardio: Do 20 to 30 minutes on the equipment of your choice after your weight workout.

  • 42 MUSCLE & PERFORMANCE

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JANUARY 2014

MUSCLEANDPERFORMANCEMAG.COM

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RE

BOOT

DAY TWO (TUESDAY): LOWER BODY (STRENGTH/SIZE), ABS Warm-Up: Do 10 minutes of light cardio activity plus two sets of light leg extensions.

EXERCISE

SETS (WEEK THREE)

SETS (WEEK FOUR)

REPS

Squat

3*

4*

8-10

Dumbbell Lunge

3

4

12-15 per leg

Hack Squat

2

3

12-15

Romanian Deadlift

4

8-10

Lying or Seated Leg Curl

3

4

12-15

Standing Calf Raise

3

4

12-15

superset with

Hanging Knee Raise

3

4

10-15

*This does not include one warm-up set of 10 to 15 reps

with a lighter weight than your fi rst working set.

  • 44 MUSCLE & PERFORMANCE

Ÿ

JANUARY 2014

MUSCLEANDPERFORMANCEMAG.COM

35 YEARS OF BODYBUILDING EXPERIENCE | 15 YEARS OF PERFORMANCE NUTRITION EXCELLENCE.

From the dungeon gyms in New Jersey as a bright eyed kid all the way to the Arnold Classic and Olympia stages as a world class champion, Rich has seen it all. Together, we live this life-style with him and expect nothing but the best when it comes to our way of

living. He doesn’t settle for anything but the

best. . .

and you shouldn’t either.

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*These statements have not been evaluated by the food and drug administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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DAY THREE (THURSDAY): UPPER BODY (STRENGTH/BODYWEIGHT)

Warm-Up: Do 10 minutes of light cardio activity, followed by one to two sets each

of push-ups and inverted rows.

EXERCISE

SETS (WEEK THREE)

SETS (WEEK FOUR)

REPS

Pull-Up

3

4

to failure

superset with

Dip

3

4

to failure

Pike Push-Up*

3

4

to failure

Push-Up

Renegade Row**

3

4

12-15

*A modifi ed form of handstand push-ups: Hands and feet are on the fl oor and

glutes are up high so the body forms an upside-down “V.”

**Place two moderately heavy dumbbells on the fl oor shoulder-width apart. Do

a push-up with your hands holding the dumbbells, then do a one-arm row with each arm. That’s one rep.

Steady-State Cardio: Do 20 to 30 minutes on the equipment of your choice after your weight workout.

DAY FOUR (FRIDAY):

LOWER BODY/FULL BODY (POWER/CONDITIONING)

Warm-Up: Do three sets of 10 to 15 burpees with as little

rest as possible between sets.

EXERCISE

SETS (WEEK THREE)

SETS (WEEK FOUR)

REPS

Box Jump

3

4

5-8

Barbell Walking Lunge

3

4

20 total

Kettlebell Swing

3

4

20

HIIT Cardio: Do 10 minutes of treadmill intervals, alternating 20 second of fast running with 40 seconds of walking.

RE

BOOT

  • 46 MUSCLE & PERFORMANCE

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JANUARY 2014

WEEKS FIVE AND SIX

DAY ONE (MONDAY): UPPER-BODY PUSH Warm-Up: Do 10 minutes of light cardio activity.

RE

BOOT

EXERCISE

SETS (WEEK FIVE)

SETS (WEEK SIX)

REPS

Chest

Incline Bench Press

4*

4*

6-8

Flat-Bench Dumbbell Press

4

4

8-10

Dip

3

4

to failure

Shoulders

Barbell Shoulder Press

4*

4*

6-8

Upright Row

4

4

8-10

Lateral Raise

2

3

10-12

Triceps

Lying Triceps Extension

3*

4*

8-10

Cable Pressdown

3

4

10-12

*This does not include one warm-up set of 10 to 15 reps with a lighter weight

than your fi rst working set.

HIIT Cardio: In Week Five, do 10 minutes of treadmill intervals, alternating 30 seconds of fast running with 30 seconds of walking. In Week Six, do the intervals for 12 minutes.

DAY TWO (TUESDAY): LEGS, ABS Warm-Up: Do 10 minutes of light cardio activity plus two sets of light leg extensions.

EXERCISE

SETS (WEEK FIVE)

SETS (WEEK SIX)

REPS

Quads/Glutes

Squat

4*

4*

8-10

Leg Press

4

4

10-12

Hack Squat

4

4

12-15

Hamstrings

Romanian Deadlift

4

4

8-10

Lying or Seated Leg Curl

4

4

12-15

Calves/Abs

Standing Calf Raise

4*

4*

12-15

superset with

Hanging Knee Raise

4

4

10-15

Seated Calf Raise

3

4

15-20

superset with

Crunch

3

4

15-20

*This does not include one warm-up set of 10 to 15 reps

with a lighter weight than your fi rst working set.

Steady-State Cardio: Do 20 to 30 minutes on the equipment of your choice after your weight workout.

  • 48 MUSCLE & PERFORMANCE

Ÿ

JANUARY 2014

MUSCLEANDPERFORMANCEMAG.COM

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DAY THREE (WEDNESDAY): UPPER-BODY PULL Warm-Up: Do 10 minutes of light cardio activity.

EXERCISE

SETS (WEEK FIVE)

SETS (WEEK SIX)

REPS

Back

Wide-Grip Pull-Up

4*

4*

to failure

Dumbbell Bent-Over Row

4

4

8-10

Pulldown

3

4

10-12

Biceps

Barbell Curl

3*

4*

8-10

Dumbbell Curl

3

4

10-12

*This does not include one warm-up set of 10 to 15 reps with a lighter weight

than your fi rst working set.

HIIT Cardio: In Week Five, do 10 minutes of treadmill intervals, alternating 30

seconds of fast running with 30 seconds of walking. In Week Six, do the intervals

for 12 minutes.

DAY FOUR (FRIDAY): FULL-BODY CIRCUITS Warm-Up: Do two sets of 10 to 15 burpees with as little rest as possible between sets.

Circuit One (Dumbbells):

EXERCISE

REPS

Box Jump

8

Dumbbell Bent-Over Row

10

Dumbbell Lunge

10 per leg

Dumbbell Shoulder Press

10

Dumbbell Swing

15

Do circuit three times through in Week Five and four times in Week Six. Rest two minutes between circuits.

Circuit Two (Bodyweight):

EXERCISE

REPS

Burpee

10

Pull-Up or Inverted Row

to failure

Bodyweight Squat

20

Push-Up

to failure

Hanging Knee Raise

10

Do circuit three times through in Week Five and four times in Week Six. Rest two minutes between circuits.

In each circuit, perform the fi ve exercises consecutively with minimal or

no rest. Complete all three or four rounds of Circuit One before moving

onto Circuit Two.

›› Though specifi c exercises were selected for a reason, you have the freedom to substitute different moves for the ones prescribed in this program. If you’d rather do cable rows than dumbbell rows, that’s fi ne. Likewise for presses: Dumbbells, barbell or machine versions are all acceptable. If your gym doesn’t have a plyo box, do standard vertical

jumps or standing broad jumps instead of box jumps. ›› Unless otherwise noted in the workout charts, rest one to two minutes between straight sets. ›› Pay close attention to how your body is feeling and alter your workouts accordingly. If the program feels too diffi cult, select less advanced exercises, take more rest

between sets, do fewer sets per exercise than prescribed and/or bypass the HIIT

cardio sessions until your fi tness level improves. ›› Developing greater fl exibility will be an important factor going forward. Perform static stretching on the muscles and joints you just trained at the end of every workout. ›› If you miss a workout for whatever reason, do that workout the next day and push the rest of the week’s workouts back. Because you’re only training three or four days a

week, do workouts on the days that work best for you.

50

MUSCLE && PERFORMANCE

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PERFORMANCE

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JANUARY

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MUSCLEANDPERFORMANCEMAG.COM

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THE

ULTIMATE

SHOPPING

GUIDE

SUPER

MARKET

GRADE

The ultimate shopping guide

to the best foods at the grocery store.

BY MATTHEW KADEY, MS, RD

Y

You can run mile after mile and lift weights until the cows come home, but if you don’t fuel

your body with the right foods, you won’t get the ¿ tness gains you’re aiming for. Most people

make those critical food decisions in the grocery store, but with thousands of products avail- able — and literally dozens of choices of everything from canned ¿ sh to cereal to yogurt — food shopping can be a daunting task. Even experienced ¿ tness-minded shoppers can be stymied, particularly if they’re on autopilot, still tossing the same foods in their carts as they were ¿ ve or 10 years ago. Nutrition science has advanced considerably and so have the options, from organic to exotic imports. So let us take you on a grocery-store tour to help make your choices clearer. Here’s our aisle-by-aisle guide to the best foods you might be overlooking.

MUSCLEANDPERFORMANCEMAG.COM

JANUARY 2014

Ÿ

MUSCLE & PERFORMANCE

53

THE

ULTIMATE

SHOPPING

GUIDE

Cheddar

Cheese

U P G R A D E :

Brie

It might be time to take a cue from the French and add some sophistication to your cheese selection. According to sci- entists in Britain, the ripening process that produces oozy, molded cheeses like brie, Roquefort and Camembert can

boost levels of anti-infl ammato-

ry compounds to help fend off coronary woes. This may help partly explain the historically low rates of heart disease in France despite liberal intakes of saturated fat — a phenomenon commonly called “the French paradox.”

Orange

Juice

U P G R A D E :

Tart Cherry

Juice

If George Washington had been more of a nutritionist, he would never have chopped down his father’s cherry tree. It turns out that tart cherries and the juice they make are brimming with polyphenol antioxidants that have been shown to reduce muscle damage and pain after exercise. For the biggest anti- oxidant wallop, be sure to look for brands that list cherry juice before any other juice (such as apple) in the ingredient list. Cut with seltzer or coconut water if it’s too tart for your liking.

Ground

Beef

U P G R A D E :

Ground

Bison

Bison (aka buffalo) has a slightly

sweeter fl avor than beef, making it a tasty red-meat alternative. A 2013 study published in Nutri-

tion Research found that con- suming bison results in less of a rise in blood triglycerides, in-

fl ammation and other heart-dis-

ease risk factors than consum-

ing beef. Differences in rearing

methods and nutrition profi le, including a healthier fat profi le, may explain this benefi t. Similar

to beef, bison is a stellar source of protein, energy-boosting iron and creatine, a compound that revs up your workouts — and your muscle gains.

  • 54 MUSCLE & PERFORMANCE

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JANUARY 2014

MUSCLEANDPERFORMANCEMAG.COM

Peanut

Butter

UPGRADE:

Almond

Butter

For your next PB&J sandwich, consider swapping out the peanut butter for almond but- ter. The latter contains higher amounts of cholesterol-lowering monounsaturated fat, as well as the bone-building trio of calcium, phosphorus and magnesium. As almond butter becomes increasingly popular, more brands are popping up

with add-ins like fl ax and choc-

olate, so just make sure the one you purchase does not come

with a lot of sugary baggage.

Shelled

Pistachios

UPGRADE:

In-Shell

Pistachios

Brimming with vitamins, miner-

als, antioxidants and benefi cial

fats, pistachios should be a

regular addition to your shop-

ping cart. But if their delicious

fl avor and crunchy texture

make it hard to avoid polishing off a bagful in one sitting, opt instead for pistachios that are still in their shell. You’ll get just as much nutritional goodness but with less of a calorie over- load. Because you have to shell them, you’ll likely consume less. Scientists at Eastern Illinois Uni- versity found that the extra work of shelling pistachios caused people to consume 41 percent fewer calories than when they snacked on the shelled nuts.

Yet they still felt just as satisfi ed

and full after their snack.

Dark

Chocolate

UPGRADE:

Very Dark

Chocolate

Chock-full of antioxidants shown to improve heart and

brain health, dark chocolate is one of the best snack-food options at the supermarket. To

reap chocolate’s full benefi ts,

consider selecting bars made with 70 percent cocoa or more. A bar with 50 percent cocoa will have a higher sugar-to-

antioxidant ratio than a bar with 70 percent or higher cocoa. If

you fi nd darker chocolate too

bitter, slowly work your way up the ladder to a higher cocoa percentage so that your taste buds can become accustomed to the stronger taste. So for a couple of weeks, nibble on a bar with 60 percent cocoa before moving to a bar with 75 percent cocoa.

Fresh

Peaches

UPGRADE:

Frozen

Peaches

With respect to juicy goodness, winter peaches from South America are mere shadows of locally sourced summer fresh ones. So consider packing your freezer this winter with subzero peaches and other fruits in- stead. Out-of-season fresh fruits like blueberries can lose some

of their nutritional fi repower dur-

ing prolonged shipping from

farm to store and during subse- quent storage. In contrast, fro- zen fruits are harvested at peak ripeness, when they are more nutrient dense, and are quickly

fl ash-frozen, which locks in their vitamins, antioxidants and fl avor.

The

ulTimaTe

shopping

guide

Fat-Free Salad Dressing

Upgrade:

Vinaigrette

A little fat is needed to goose your salad’s potency. A 2012 Purdue University study found that the monounsaturated fat in oils like olive, avocado and canola can bolster absorption of the disease-mghting antioxi- dants in vegetables like carrots, spinach and tomatoes. Why? Many of these antioxidants are fat-soluble, meaning they need a little fat to be properly ab- sorbed. The upshot is that you should toss bottled dressings made with oil and vinegar into your shopping cart and leave behind bland fat-free versions, many of which are swimming in added sugars.

Canned

Beans

Upgrade:

Dried

Beans

Canned beans are convenient but have a couple of things going against them. They are notoriously packed with high

amounts of sodium, and the cans they come in are often lined with bisphenol A, a chemical linked with increased diabetes risk and hormone

disruption. On the nip side,

those inexpensive bags of dried beans come sans salt and sketchy BPA. Simply soak

dried beans overnight and then simmer them until tender for a healthy dose of protein and fat-

mghting mber.

Tomatoes

Upgrade:

Organic

Tomatoes

Consider tomatoes grown mi-

nus chemicals a worthwhile splurge. A 2012 Journal of Ag- ricultural and Food Chemistry

study discovered that organi- cally grown tomatoes pack a bigger antioxidant punch than their conventionally grown counterparts. The study authors surmise that tomatoes grown organically have a tougher go of things, so they need to acti- vate their own defense mecha- nisms, including phenol antioxi- dants, to survive. One of these antioxidants is lycopene, which has been shown to help fend off certain cancers, including that of the prostate.

  • 56 MUSCLE & PERFORMANCE

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JANUARY 2014

Bacon

Upgrade:

Canadian

Bacon

Bacon isn’t going to garner too many accolades from nutrition- ists, but there is a way to have your bacon and eggs and eat it, too. With regular bacon boast- ing about 13 grams of fat in a single-ounce serving, you’re better served going with Cana- dian bacon, which comes from the leaner back of the pig and contains a mere 2 grams of fat. What it lacks in saturated fat, Canadian-style bacon makes up for with protein, containing a solid 6 grams of the muscle sculptor in a single-ounce serv- ing. If possible, select brands made without potentially harm- ful nitrates.

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The

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guide

Yogurt

Upgrade:

Greek

Yogurt

Tangy, velvety Greek yogurt is worthy of a resounding Opa! This thick and creamy great white is laced with about twice the amount of protein as tra- ditional yogurt types. In fact, a typical 6-ounce serving of a plain Greek yogurt packs in as much as 18 grams of protein, about the same amount found

in 3 ounces of chicken breast. This makes Greek yogurt an excellent dairy option if you’re looking to sprout more lean body mass. Each delicious spoonful also serves up probi- otics, healthy bacteria that are thought to improve digestive and immune health. But watch out for the emergence of faux Greek yogurts. Traditionally, the creamier taste of Greek yogurt comes by straining away ex- cess moisture, not by including thickeners such as cornstarch.

Also, steer clear of fruit-navored

versions to avoid spooning up too much gut-busting sugar.

Broccoli

U p g r a d e :

Broccoli

Sprouts

Broccoli is one of the most nutritious things you can toss into a salad, but its sprouts may be even better. Crisp broccoli sprouts are very young broc- coli plants that resemble alfalfa sprouts with a peppery bite. The sprouts contain up to 100 times more of the phytonutrient called sulforaphane, which has been shown to have strong can- cer-busting effects, than mature broccoli heads. It’s thought that sulforaphane can elevate levels of the body’s protective enzymes. Pile raw sprouts atop your salads, stir-fries, soups, sandwiches and scrambled eggs. Look for broccoli sprouts in the vegetable section of most supermarkets.

Chicken

Breast

U p g r a d e :

Boneless Pork Loin Chops

While chicken breasts are a convenient way to load up on protein, they aren’t particularly

lauded for their great taste. So if you’ve OD’d on the bird, re- quest a few boneless pork loin chops at the butcher counter instead. Not only are they more

navorful and nearly as lean as

chicken breast, but they are also richer in several important nutrients like vitamin B-6 and selenium. You can basically prepare them like you would chicken breasts — try grilling or pan-frying.

  • 58 MUSCLE & PERFORMANCE

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JANUARY 2014

MUSCLEANDPERFORMANCEMAG.COM

THE

ULTIMATE

SHOPPING

GUIDE

Wheat

Tortillas

U P G R A D E :

Corn

Tortillas

Those packages of 6-inch corn tortillas made with whole corn

fl our are higher in fi ber and

lower in carbohydrate calories than most wheat-based tortillas. This makes them a better option for your lunchtime sandwiches. Try stacking one with canned sardines, diced organic to- mato and a handful of broccoli sprouts.

Oatmeal

U P G R A D E :

Hot Multi- Grain Cereal

As long as you’re not spoon- ing up the sugar-laced instant

variety, a bowl of warm oatmeal is a great way to start the day. But why not change things up by adding some diversity to your cereal bowl? Multi-grain cereals like Bob’s Red Mill pro- vide a nutritious mix of whole grains like oats, barley and rye so you’re exposed to a wider variety of essential nutrients

to keep up your fi tness gains.

They also tend to be slightly

higher in waistline-whittling fi ber

than regular oats. Only choose

brands that don’t include any added sweeteners.

Eggs

UPGRADE:

Omega

Eggs

The old saw “You are what

you eat” is just as true in the

case of chickens as it is for us. By altering hens’ diets to include omega-rich foods

such as fl axseed, farmers are

able to produce eggs with two to three times more omega-3

fatty acids. That’s a signifi cant

boost when you ponder that a Washington University School

of Medicine (St. Louis) study

found that these phat fats may help ramp up muscle protein synthesis. Further, Swedish scientists found that cracking open omega-3–enriched eggs can improve cholesterol num- bers and blood-sugar control. Read labels carefully to make sure the omega bump is com- ing from docosahexaenoic acid as opposed to alpha-lin- olenic acid, a less- potent omega fat without the same proven health perks.

Canned

Tuna

UPGRADE:

Canned

Sardines

There are a boatload of reasons to reel in canned sardines more often. They have about the same levels of muscle-building protein as canned white tuna, but compared to big-brand tuna, sardines harbor higher levels of heart-healthy omega-3 fatty acids, and bone-building calcium and vitamin D. South Korean researchers recently

discovered that higher intakes of vitamin D may ease muscle

damage and the infl ammation

associated with stiff workouts. Ocean conservation programs also praise sardines for be- ing a more eco-friendly choice and one that is less plagued by contaminants like mercury. Canned sardines vary greatly

with respect to fl avor (i.e., some taste much too “fi shy”), so try a few to fi nd a brand that pleases

your taste buds most. A good place to start is the exceptional tinned swimmers from forward- thinking Wild Planet.

  • 60 MUSCLE & PERFORMANCE

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JANUARY 2014

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AGMATINE SULFATE

Supplementing any athletic regimen with this byproduct of

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L-NORVALINE

L-norvaline is indirectly involved in increasing nitric-oxide levels in the blood. It works by inhibiting the enzyme arginase, which is used in the breakdown and removal of arginine into urea. Arginine acts as a precursor to nitric oxide, so the inhibi- tion of arginase will support the concentration of arginine, promoting nitric-oxide production.

L-HISTIDINE

This amino acid is a precursor of histamine. When released from cells, histamine causes vasodilation and plays a key role in the production of red and white blood cells. Supplementa- tion with histidine has also been suggested to support muscle carnosine concentrations. When combined with beta-alanine, the effects may be enhanced.

CREATINE MONOHYDRATE

Creatine monohydrate provides additional energy to the mus- cles, acts as a lactic-acid buffer, serves as a hydration mecha- nism for the cells and supports protein synthesis.

CREATINE MAGNAPOWER

Creating magnesium-creatine chelate with a patented technol- ogy protects the creatine molecule from transcending into inert creatinine, thus increasing the amount of the physi- ologically active creatine that is truly available for muscle cell metabolism, resulting in much higher muscle energy. Magne- sium has strong alkaline properties, decreasing the acidity of creatine and maintaining it as fully active in ready-to-use solu- tions and the digestive tract.

CREATINE PYRUVATE

Creatine pyruvate introduces lactic-acid–buffering proper- ties and extends this process so an athlete can train for longer durations of time. Pyruvate also promotes glucose extraction from the bloodstream and into the muscle tissues.

DI-CREATINE MALATE

Di-creatine malate is a highly soluble creatine salt that enhanc- es the bioavailability of creatine over regular creatine mono- hydrate. This particular compound of creatine is combined with malic acid, which plays a natural role in the body’s energy cycle. Malic acid and creatine combined offer a greater rate of ATP production and may help support athletic performance and endurance.

BIOPERINE

This extract of piperine has been clinically tested and has been suggested to support the bioavailability of various supplemen- tal nutrients via increased absorption.

  • 64 MUSCLE & PERFORMANCE

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JANUARY 2014

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5 wAYS TO COMBAT FATIGUE

  • 2 MEAL TIMING

“When you eat is just as important as what you

eat when fighting fatigue,” Garza says. “Don’t be afraid to graze. A general rule is to eat five to six

smaller meals a day rather than loading up on two or three calorically heavy meals. Feeding your body consistently rather than intermittently

will help keep your metabolic furnace active and supply you with sustained energy.”

  • 3 LIMIT OR AVOID SIMPLE SUGAR

Uh oh. The “S” word. Yes, consumption of the

wrong sugars can leave you looking for a pillow a few hours after lunch. “Studies have shown that

overconsumption of simple sugars can cause a burnout effect,” Garza says. “Eating too much sug-

ar forces an immediate blood-sugar spike (read:

a ‘sugar high’), but as this drops, your body goes

into crisis mode to balance out again. This can

cause extreme lethargy and leave you in a bad mood. Do yourself and everyone else around you

a favor and limit your simple-sugar consumption

to special occasions or cheat meals.”

Wake Up!

Keep the dreaded energy crash at bay with these food and supplement strategies.

BY ISAIAH RHODES

F orgive us if there are any glaring errors here. We’re putting it together around 3 in the afternoon, the time of day when our

brain grinds to a halt and we have to fight to keep our fore- heads from crashing onto our keyboards. We would have been

much better off reading these fatigue-fighting nutrition tips from South- ern California–based nutritionist Megan Garza before the midday bonk hit. The key, Garza says, is to keep your body running on all cylinders by feeding it the right fuel (and fluids) at the right times.

1 CAFFEINE

Most of you know about the benefits of caffeine postworkout, but this

wonder compound is also an effective and 100 percent approved all-day weapon for combating fatigue. “Numerous studies have shown that mod-

erate usage, the equivalent of 80 to 240 milligrams per day, can actually help sustain energy levels, create cognitive alertness and help improve

your mood, even during the most mundane of tasks,” Garza says. “Just be sure to control your intake — too much caffeine can negate the long-term beneficial effects and cause anxiety, jitters and digestive issues.”

  • 74 MUSCLE & PERFORMANCE

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JANUARY 2014

  • 4 PAY ATTENTION TO PROTEIN

When it comes to eating for energy, the center- piece of the discussion is usually carbohydrates. But people often forget the impact of another

key macronutrient: protein. “Not getting enough

protein can zap energy levels and stall muscle

growth,” Garza says. “Daily protein intake should

be around 1 gram of protein per body pound for the active individual. If supplementing with pro- tein, be sure to investigate your sources and be sure to use something that’s independently veri-

fied for quality and purity.”

  • 5 HYDRATION

It’s not just about food, folks. Garza points to ad- equate hydration as key to energy levels. “It might seem to be common knowledge, but not drinking

plenty of water throughout the day is an often over-

looked cause of fatigue,” she says. “Foggy brain, lack

of focus and/or cravings can all be signs you need

to up your intake. Aim for a minimum of eight to

10 8-ounce cups of water a day to stay hydrated before, during and after you hit the gym. Use a wa- ter bottle to remain conscious of how many ounces you’re consuming throughout the day.”

Megan Garza is a Southern California–based nu- trition consultant. She specializes in weight man- agement and energy, helping people tackle the challenge of gaining back their health.

MUSCLEANDPERFORMANCEMAG.COM

JANUARY 2014

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MUSCLE & PERFORMANCE

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