General Fitness


Probiotics after Antibiotics and Its effect on Muscle Gains

Probiotics after Antibiotics and Its effect on Muscle Gains

Image result for probioticsCommon Question:

If I eat yogurt do I still need to take a probiotic supplement?

  • Yes, yogurt usually contains 1billion and with only a few strains. 
  • Probiotic capsule can have 30-150 billion and many different strains.
  • If you can digest dairy easily and don’t find it to be inflammatory, incorporating yogurt with probiotics can be a good addition.
  • If you choose to add in yogurt, using kefir because it has 3x the amount of probiotics in regular yogurt. (see chart bellow)
  • For people who have a hard time with yogurt, try adding in kimchi to your diet. It’s also a similar source of probiotics and is great in a stir fry. 
  • Eating yogurt, kimchi or fermented foods can still be done while you’re on probiotics. Its important to keep them at least 4hrs away from when you the antibiotic. (this can be further discussed with your doctor based on your medication and dosage)

Image result for yogurt vs kefir

 

How do I know what type to buy for my issues?

Type Dosage  NOTES 
Post Antibiotics  lactobcillus +

bifidobacterium

150 BILLION  Split into doses (75) 1 in the morning and 1 in the evening

25 Billion for during antibiotics, minimum of 4h away from when you take the antibiotic.

Stay Healthy  lactobcillus +

bifidobacterium

25-100 BILLION  Can split into morning and evening. 
Bloated/ Constipated  lactobacillus acidophilus or 

lactobacillus casei

75-100 BILLION  Take in the morning 
Diareaha  saccharomyces

boulardii

50-75 Take in the morning or split into multiple small doses (3x a day) 
Anxiety  lactobacillus plantarum and

bifidobacterium bifi0dum,

10 BILLION  Slowly go up each week until your at 30-50 Billion (maintenance) 

What you may not know about probiotics:

  • Make sure to keep them refrigerated, heat can kill the living organism
  • Taking probiotics at night can keep some people awake at night. Keep this in mind, try taking half the dose at night on a weekend. 
  • Probiotics don’t stay in your stomach, however they can eventually flush out the bad bacteria. This is why taking probiotics both morning and evening is beneficial for constant replenishment of good bacteria. 
  • You can’t really take too much probiotics. If you do, you will most likely get bloated and poop it out. However, it wont be a comfortable experience. 

 

Probiotics don’t work for me!

People forget that each persons microbiome is different. Which also means, we each need different strains and doses of different ones. What works for your partner may not work for you and vice versa. Try different brands to find the one that works best for you! Also, don’t be afraid to switch up your probiotics every couple of months, adding in new strains is good for repopulating your microbiome.

Its also important to remember that probiotics NEED prebiotics. Your body needs food for it to bind onto. Prebiotic foods are items such as  asparagus, garlic, onions, bananas. 

READ THE BOTTLE:

Some brands require you to take it with food and some don’t. If the probiotic is coated usually you can take it with out food. The stomach is very acidic and needs either food or coating for it to not get broken down before it has time to do its job. 

DON’T FORGET

Having a healthy gut flora also impacts protein absorption. If your body can’t break down and absorb food properly then that means fewer muscle gains!!! Also a body that’s constantly in an inflammatory state do to an unhealthy gut flora is more likely to store fat and be slower to recover between workouts.

 

 

Image result for probiotics chart

 

https://www.womenshealthmag.com/health/a19902426/know-before-taking-probiotics/

https://medicalxpress.com/news/2018-11-probiotics-youre-antibiotics.html

https://www.healthline.com/health-news/should-you-take-a-probiotic-while-taking-an-antibiotic#What-a-new-study-found

https://www.cnn.com/2018/11/27/health/probiotics-antibiotics-partner/index.html

Probiotics; are they worth considering for IBS?

http://mindofthemother.blogspot.com/2012/01/yogurt-vs-kefir.html

 

I Tore My Pec (Chest), and Update After Surgery

9 weeks ago, I tore my left pec bench pressing. It was a full tear of the muscle from the tendon, and I had 7 weeks between the injury and the reattachment surgery.

I found that when I was searching the internet for info, I couldn’t find many first-hand accounts of the injury, what to do while waiting for surgery, the surgery itself, and the recovery process. I’ll do my best to explain for those dealing with this injury.

 

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I had consulted with three different orthopedic surgeons with varying opinions, and the first two guys were hesitant. I’m 2 weeks post surgery and feeling better every day. Please note, this is my experience and only that. Your injury might be different – so listen to your doctor.

The actual injury itself

My left pectoral muscle (chest) tore from the tendon (attached to the humerus, or upper arm/bicep) during a 455lb bench press. Pictured with a blue X. This was 3 weeks after the injury when the swelling and bruising had gone down. No attachment on the humerus.

Less than a week prior to the injury I had maxed out and hit a personal best, and probably wasn’t fully recovered. 2 sets before the injury, I hit another HARD 5 rep personal best and continued onto overload work. Regardless, I would have done the exact same thing again if I was to repeat. In order to get stronger we have to push our limits.

Bruising: Some people bruise easier than others. I didn’t have much bruising – as seen here. I’ve never bruised much. This was 1 week post injury.

Before Surgery

I made the mistake of going to a glorified walk-in clinic (an urgent care center) which meant that I wasn’t treated as an emergency and was booked for surgery 7 weeks later. In addition, the original doctors who assessed the injury did not have any familiarity with strength athletes.  This ended up being a blessing in disguise because it allowed me to push even harder (with the exception of chest work) for the next 7 weeks leading up to surgery.

I hit a 720lb deadlift five days before my surgery, as well as a beltless personal best against bands two weeks prior.

 

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A post shared by Dan Petkovsek (@danpetkovsekpl) on

 

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A post shared by Dan Petkovsek (@danpetkovsekpl) on

I kept eating, training, and working around the injury. No excuses.

Surgery

Originally, the surgery was supposed to be 1 hour with the thought that they would just pull the muscle back across, and sew it to the tendon. Unfortunately because of the length of time since the injury, the muscle had shortened a lot, and because I am relatively strong, the stitches wouldn’t hold on their own. They ended up drilling through my humerus and putting in anchors to hold the muscle in place so that the tendon and muscle could heal into each other and create a strong bond. The tear happened where the muscle meets the tendon, which meant that they had to use more sutures and it was more difficult because of the tightness. They used the Krackow Suture technique to bring the muscle and tendon together.

This meant the surgery was just over 3 hours and more invasive, which equals longer healing time. Originally I was told 3 weeks in a sling. As of now I’m told 6-8 weeks with basically no movement in a sling. I understand that this is to allow the muscle and tendon to set properly into each other, and to allow the bone to heal after drilling the anchors.

 

The bone was drilled to allow the anchors to be put in.

They stitched me up, wheeled me out and sent me home. I ended up with 16 stitches to close the incision, and somewhere around 50-75 stitches inside the muscle, tendon, and drilling.

 

Emily and me right after surgery

The stitches came out 11 days later.

My surgeon was Dr. Elmaraghy from St. Josephs hospital in Toronto. He is also a professor of orthopedic surgery at University of Toronto, and I am very pleased with the work him and his team did. I had numerous referrals to him, and know other powerlifters who had upper body injuries operated on by him. Due to the extent of my injury and it not being a standard pec tear (where the tendon comes off the bone), I know he was the right guy to do the job, and after reading the surgery report, it sounded very complex. Thank you very much Doc.

https://stjoestoronto.ca/physicians/dr-amr-elmaraghy/

All in all – I must say that although injuries suck, and it’s frustrating being hurt – It comes with the territory.

I don’t know a single athlete who has competed at a high level for an extended period of time (longer than 2-3 years), that hasn’t gotten hurt. This injury is number 5 for me (while in the gym or competing).

Other injuries include a torn lat, dislocated shoulder (while wearing a bench press shirt), torn quad + patellar tendon, and dumping 410lbs on my chest – putting me in intensive care (ICU) for 3 days with internal bleeding and 3 ruptured organs.

When you’re dealt a set back – take the time to refocus your goals. It’s no time to put your tail between your legs.

Because I wont be building any new muscle for the next 8 weeks, I can focus on getting leaner. Light lifting, cardio, and clean eating. When I’m cleared to train hard again, I will push my lower body HARD, while easing into upper body work with high volume and high reps.

I hope this post helps if you’ve just suffered a torn pec, or any other muscle tear for that matter. Feel free to email me with any questions about your situation or injury.

Thanks for reading,

Dan

What you DON’T KNOW about CREATINE!

THE TRUTH ABOUT CREATINE 

Article by a supplement nerd and NOT a sponsored supplement company!

Lets get right into it! Im sure you have read many articles by now telling you what creatine is, the type of loading phase you should do and why their brand is better then others. But very few articles actually answer the questions you want to know.

Image result for creatine photos

 

What brand of creatine monohydrate is best?

A: Believe it or not creatine powder comes from the same facility as the brand next to it on the shelf. Companies slap a label on it and call it their magic mix. Something to be careful of though, companies can make a creatine supplement cheaper by adding in fillers and flavors. A pure creatine monohydrate should list this and only this on the label. The difference between the Allmax brand, Rivalus, Muscle Tech on the shelf is the colour of the label and not the product inside. 

Should I take another form of creatine? 

A: A buffered from of creatine like a kre-alkyn or ethyl ester form is suggested if you have a sensitive stomach or hold onto water easily. I wouldn’t say these are superior in the way they are absorbed, especially because the majority of studies have been on creatine monohydrate and not on a buffered form. However, they have been proven to reduce un-necessary water retention when taking creatine. This is why these forms are usually suggested for females and very lean males.

Do I need to have an insulin spike for creatine to work? What does this even mean? 

A: Creatine does require an insulin spike, this is why a lot of people will take it post workout or at least half post workout. For creatine to get into the muscle it needs a “carrier” any form of food source will spike insulin. However, for some people who enjoy training fasted and want the benefits of creatine you can buy products that use russian taragon. Russian taragon mimics an insulin spike in the body without the need for food. 

Creatine doesn’t seem to work? 

A: A lot of people make the mistake of not drinking enough water. You can’t expect it to carry into the muscle and hold without enough water. DRINK UP! At least 3L a day should be enough to gain the benefits of creatine. Another important point is that you need to be CONSISTENT with creatine. If your body is not saturated with it by taking it every day its pretty much pointless. Take the full amount on training days and half on non training days. 

What other health benefits does creatine provide? 

A: Creatine has been proven to help boost cognitive function. Improve dopamine levels and slow the progression of parkinson’s. Other studies have suggests that taking creatine may treat other diseases like alzheimers, ischemic stroke, epilepsy or brain or spinal cord injuries. 

For older adults, supplementing with creatine for 2 weeks significantly helped improve memory and recall ability.. 

Should vegans or vegetarians take a creatine supplement? 

Did you know that meat is the best dietary source of creatine? Taking meat out of a diet can impact each person differently. One study showed that vegetarians found a 20-50% increase in some memory scores. This study was not done on vegans and may show a greater increase, especially over a longer duration.

Either way, if your a vegan or vegetarian your not getting creatine from other sources so supplementing is a good idea.

Creatine is bad for my kidneys! 

A: If you have kidney problems then DON’T use creatine. There are LOTS of things you shouldn’t have if you have kidney problems. If you’re the average joe, healthy kidneys and want a cheep supplement that actually helps then take creatine. 

 

Overall Its Safe! 

  • Drink lots of water 
  • Don’t excessively drink alcohol or do anything extremely hard on your kidneys and liver (no brainer) 
  • Don’t do a loading phase just be consistent
  • Don’t take more then whats recommended 

 

*** Reminder—>> you don’t need creatine to see gains at the gym, its not magic – you still need to train hard, train smart and eat proper macros!***

Image result for creatine safe

 

 

 

 

 

https://www.ncbi.nlm.nih.gov/pubmed/17828627

https://www.healthline.com/nutrition/10-benefits-of-creatine#section8

https://www.sciencedaily.com/releases/2003/08/030813070944.htm

https://www.webmd.com/alzheimers/news/20030813/creatine-may-boost-brain-performance#1

photo 1: https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwjQ4OHK97PhAhVvhOAKHXf5CtUQjRx6BAgBEAU&url=https%3A%2F%2Fwww.t-nation.com%2Fsupplements%2Ftip-creatine-grows-some-body-parts-faster&psig=AOvVaw230kQ_pjFOmjzRNuWiZuSG&ust=1554381260497990

photo 2: https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwi2tem3-LPhAhVsmuAKHdWwBnIQjRx6BAgBEAU&url=https%3A%2F%2Fwww.pinterest.com%2Fpin%2F654288652092409235%2F&psig=AOvVaw3gAZ9J4oVzrDPvt3Aql92q&ust=1554381347353571

How To Activate Abdominals During A Squat

How to Activate Abdominals During Squats

Follow These Steps To Begin Bracing During Your Squat:

  1. Squeeze your glutes together 
  2. Flex your core, as if someone was about to punch you in the stomach (pulling your sternum down towards your belly button—> as you do this take a big breath.  
  3. The big breath needs to come from your STOMACH and NOT your CHEST.

 

To Teach Yourself Proper Abdominal Breathing and Not Inhaling Into Your Chest:

Try the Crocodile Breath:

– Lie on your stomach with your face resting on the back of your hands 

– Breathe deeply so that your low back rises and NOT your shoulder and upper back 

** You want to feel your abdominals pushing against the floor and expanding out sideways. 

https://youtu.be/IMcmELFb7W8

 

 

To Teach Yourself Pelvic Floor Contracting:

This is key to the concept of “bracing” your abdominals. A lot of people associate this concept by imaging you were going pee and had to stop mid stream. 

 

Image result for pelvic floor anterior tilt

 

Exercise To Practice Bracing:

  • If you struggle with bracing, try incorporating planks into your workouts. This is a great way to teach yourself how to squeeze and keep the core tight. 
  • You can also do short planks 15s before your lift to create mind muscle connection with abdominal bracing. 

Why Brace:

By doing this, you are stabilizing your spine to allow for the heavy load on you back. This also forces your abdominals to activate and assist in the power of your lower extremities during the lift. 

 

What Can Happen If You Don’t Brace:

  1. Can cause arching of the lower back or spinal flexing resulting in excessive compression on the posterior lumbar spine. 
  2. Can lead to muscular imbalances and a weak core. 

Related imageRelated image

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

References:

https://journals.lww.com/nscajscr/Fulltext/2013/08000/The_Valsalva_Maneuver___
Its_Effect_on.39.aspx

https://www.boxrox.com/squat-technique/ 

https://www.t-nation.com/training/lift-big-by-bracing-not-arching

https://www.t-nation.com/training/freakish-strength-with-proper-core-training

https://letsbands.com/en/blog/pelvic-tilt-hollow-back-back-pain/

 

Muscle Podcasts Worth Listening To!

Our TOP 5 Muscle Podcasts You Should Check Out! 

#1 Muscle Expert Podcast by Ben Pakulski. Ben is a IFBB pro bodybuilder who has combined holistic and unique approach to the sport.

#2 MindPump Podcast, has been described as Howard Stern meets fitness. It is sometimes raw, sometimes shocking and is always entertaining and informative.

 

 #3 Rich Roll Podcast, Rich is an ultra-athlete, best-selling author, and self-proclaimed wellness evangelist who dives deep into health topics. 

 

 

 #4 20 Min Fitness Podcast, covers topics like debunking the latest fitness trends and talking with fascinating fitness authors, athletes, and podcasters. Along with much more!

#5 Elite Muscle Radio, if you are looking for a true no BS approach to fitness then this would be your podcast. Also includes business related advice for trainers and health related entrepreneur.