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Jump to the page…the truth about bacon.

by Cassandra Forsythe-Pribanic, PhD, RD, CSCS

Have you ever wondered why krill oil was brightly colored red instead of yellow like other marine omega-3 lipids? Well, this red shade is not only pretty to look at, but it can help you burn more fat and increase your athletic endurance;  added benefits we’re all looking for.

This pigment responsible for giving krill oil it’s unique color is a special red carotenoid called astaxanthin. If that isn’t just a mouthful enough to say, it’s also has been demonstrated to have a laundry list of pharmacological effects including as an anti-oxidant, anti-cancer, anti-diabetic,  and anti-inflammatory agent.  But, what we’re going to focus on here is fat loss and endurance.
 

Sources of Astaxanthin

Astaxanthin is a colorful antioxidant that occurs naturally in a few different foods – mainly of marine sources.

Read all about Astaxanthin here.

by Brian St. Pierre, CSCS, CISSN

MSG stands for monosodium glutamate and it is used to enhance the flavor of food. MSG adds the savory flavor known as umami and can make even the blandest and cheapest foods taste good.

While there is a lot of anecdotal evidence linking MSG intake with many problems, these symptoms are rather common and unspecific. They include: burning sensations, numbness, tingling, facial pressure or tightness, chest pain, headache, nausea, rapid heartbeat, bronchospasm in asthmatics, drowsiness and weakness.

Unfortunately well controlled studies have not found these side effects, even in people who claim to be sensitive to MSG. These studies were placebo-controlled and double-blinded, meaning it was gold-standard research.

In one of these studies 71 participants were given 5 grams of MSG or placebo and then given a standard breakfast. Only one person had a reaction, and it was someone who thought they were sensitive to MSG – unfortunately they got the placebo. Other well-controlled studies have had similar results.

What Exactly is MSG and Why Should I Avoid It?

by Mark Crossan

The thought of building muscle when you are a complete beginner can seem daunting at first but in reality, the concept is simple. Train hard, eat well and sleep well. Add consistency into the mix and you have a near perfect plan of action. So why do people find it so hard to see results in the gym? Here are 4 of the top reasons why you are not building muscle and getting the desired results from your training.

You Are Not Eating Enough!

Building muscle requires a calorie surplus. This basically means you need to eat more calories than your body needs each day in order for it to grow and build new muscle tissue. Many people believe that they are eating enough when in truth they are not. Writing down a typical day’s worth of food and totaling up the calories is the best way to find out if you are consuming enough calories for muscle growth.  You should be looking to consume around 300-500 calories over your maintenance level to build muscle. At the same time be careful not to consume too many calories.
As well as underestimating calorie intake and neglecting to eat enough, people can also do the exact opposite. People can overeat with the belief that they need to eat big to get big. While this statement holds some truth you don’t need to over exaggerate your calorie intake to build muscle. Eating thousands more calories a day than your body needs will help you build muscle but you will also put on a lot of fat. Eat sensibly to minimize fat gains.

You Are Getting Comfortable!

To build muscle you need to walk into the gym looking to improve upon your previous week’s work. Do not walk into the gym and do the exact same thing every week. If you bench pressed 3 sets of 8 reps with a particular weight last week push for 3 sets of 9. Once your reps start increasing, bump up the weight. Always look to add more weight to the bar or perform more reps. Adding weight or performing more reps each workout is the only way your body will get bigger and stronger. The same goes for your routine. Are you sticking to the same workout routine week in and week out?
If you are and you’re finding progress increasingly harder to come by then you need to switch things up. Your body has become comfortable and accustomed to your routine and needs change and variety. This doesn’t mean you should totally revamp your routine; the change can be as simple as changing the order you perform your exercises in, taking out one exercise and replacing it with another, or simply lifting heavier weights for fewer reps. Do not change your routine if you are seeing good progress. Only switch it up when progress stalls.

Your Protein Intake is too Low

Although protein is not the only contributing factor toward muscle growth, it is important to take in adequate amounts of protein throughout the day. Protein should be the main staple of every meal you consume. Protein will help build and repair damaged muscle tissue, aiding in the recovery and growth of your muscles. Just like calories, protein intake can often be misjudged and needs to be monitored to ensure your muscles are getting enough protein to rebuild and grow. The best high protein foods for muscle growth are lean cuts of meat such as chicken, turkey, beef, pork or lamb—basically, any lean cut of meat you can get your hands on! Other great high protein foods include fish, tuna, whey protein powder, cottage cheese, milk, and eggs.

The most effective way to consistently meet your protein requirements each day is to consume 4-6 small meals throughout the day, each consisting of a rich protein food as listed above. Try to consume at least 1 gram of protein per pound of bodyweight. You can take anywhere between 1-2 grams per pound of bodyweight if you think there’s any additional benefits to it but as long as you are taking in at least 1 gram of protein per pound of bodyweight on top of a calorie surplus and a good weight training program, you will build muscle.

You Are Not Consistent!

Whether you are looking to gain muscle or burn fat, if you are not consistent with your training don’t expect to see any dramatic changes in your physique. Consistency not only applies to your training but your diet as well. Diet and weight training go hand in hand. If both aren’t consistent then you are not getting the full benefits out of your training. If your diet is poor, your gym sessions will suffer. If you are consuming a solid diet but you are not training hard enough, you will not grow. It’s as simple as that. Be consistent with your diet by taking in the correct amount of calories and protein each and every day. Train hard and always look to improve upon your previous workouts and you will be unstoppable. Change your gym habits now to build muscle more efficiently and finally turn that average physique into something special!