Nutrition


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

 

The Difference Between A High Quality Fish Oil and A Cheap One!

The Difference Between Cheap Fish Oil and High Quality Ones. 

  

Why Take It?

  • Reduces inflammation around joints 
  • Accelerates fat loss
  • Improve mood and brain function 
  • Proven to slow down and reduce the potential of ahlzimers 
  • Reduces heart disease

 

What Does EPA and DHA Do?

 

 

If I Eat Fish Do I Need To Take A Fish Oil Supplement?

  • Yes, eating fish like salmon, tilapia, cod all don’t have the kind of nutrients you get from small fish like sardines and mackerel. 
  • You would have to eat an excessive amount of fish every day to obtain the amount of EPA and DHA in a teaspoon of some fish oil brands. 
  • Also, high quality fish oils have been filtered to remove mercury and toxins so that you can consume the beneficial amount. If you were to eat the equivalent amount you could be putting yourself at risk of mercury poisoning or illness. 

 

 

 

Dosage:

  • 500mg – 1g per day is adequate to function healthy 
  • Up to 6g per day has shown additional health benefits 
  • Anyone who is very athletic should considered a higher dose than the baseline for fish oil 

How Much EPA and DHA Do You Want Per Dose? 

  • EPA and DHA should both be high at around 650-400mg.
  • If it doesn’t list the EPA and DHA ratio, then don’t waste your money on it! 

 

 

How to Check If Its A Good Quality Fish Oil? 

  • If you put a small amount of liquid fish oil in your freezer and check to see if it turns cloudy. If it does, this means that this product has lots of cheep fillers added to it and is a low quality supplement. You can also do this with capsules, however this test works better for liquid fish oil. 
  • You can also do a bite test, not always the most pleasant way to test but it works well. If you have capsules and your bite into it, it shouldn’t have a strong fishy taste to it and it should be translucent without any “floaters” in it. 
  • Look for a company that has third party testing done on it. This makes sure it abides by the FDA regulations and is a clean form. 
  • A high quality fish oil uses a high quality filtration process that ensures removal of mercury and other harmful toxins. 

 

Difference Between Triglyceride Form, Ethly Ester and Concentrate?

  • Triglyceride form is the natural form and is the one you want to look for in a high quality supplement. 
  • For best absorption look for FFA( free fatty acids), TG ( Triglyceride), rTG (Reformed triglyceride) 
  • Reformed Triglyceride using a synthetic process to convert it back into a triglyceride form. Surprisingly this methods has been shown to have the best absorption rate. 
  • Ethyl ester is a cheep form and is a semi synthetic form of a fish oil. Its also includes a back bone in the molecule making it hard to absorb and lacks bioavailability. 

 

Which Omega Supplement Do I Recommend?

 

1) ATP Labs Trycleride Liquid: 

  • DHA: 2000mg and EPA: 1,000mg for 1 teaspoon
  • Its an ultra purified form 
  • It has been third party tested 
  • It has additional antioxidant blend for better absorption 

2) ATP LABS Ultra Pure 

  • Per soft gel has 200mg DHA and 300mg of EPA
    Additional 15mg of COQ10 for absorption and Green tea extract

3) SISU Capsules 

  • EPA: 400mg and DHA: 200mg per capsule Image result for sisu fish oil
  • Added vitamin E for absorption 

 

 

 

 

 

References:

https://www.mygenefood.com/find-best-omega-3-fish-oil-supplements/

https://www.healthline.com/nutrition/omega-3-supplement-guide#section12

https://www.consumerlab.com/answers/fish-oil-supplements-vs-prescription-fish-oil-vascepa/fish-oil-supplements-vascepa/

https://atplab.com/?ref=705

https://www.experiencesenara.com/health/fish-oil-epa-dha-supplementation-101/

Ashwagandha Benefits for Muscle Growth & Recovery

Benefits of Ashwagandha for Muscle Growth & Recovery

Ashwaganda is a natural herb that has been used for many of years to combat stress, improve metabolism and physical strength. 

Many individuals endure a high stress lifestyle, this can significantly impact ones overall health. High cortisol levels (stress) can lead to water retention, weakened immune system, decrease in libido, and slower muscle recovery and growth.

It’s ability to stimulate the thyroid gland plays a huge impact on a persons metabolism. The body depends on your thyroid to regulate your metabolism and produce sufficient amount of T3 and T4. It also allows your body to reduce inflammation and regulate blood sugar levels. 

Ashwagandha is also an antioxidant for the body, or sometimes referred to as a free radical scavenger. By allowing the body to function optimally it can reduce stress, reduce depression, reduce brain fog, improve sleep, and it can improve both muscle gains and rate of recovery – as shown in the studies bellow. 

Study Results

“Ashwagandha group experienced statistically significant improvements in average squat power, peak bench press power, 7.5 km time trial performance, and perceived recovery scores.”

“Compared to placebo, ashwagandha had a 74% greater increase in bench press and 62% more arm and chest growth.”

“57 untrained males between 18 and 50 years of age completed a resistance training routine and consumed either starch placebo or 300mg of ashwagandha root extract twice daily for eight weeks. Compared to placebo those consuming ashwagandha root extract had a 74% and 49% greater increase in bench press and leg extension exercises as well as 62% and 135% more growth in the arms and chest.”

“The subjects using ashwagandha also lost 133% more fat and increased their testosterone levels over 400% more than placebo.”

“Ashwagandha also stimulates the thyroid gland (as measured by T3 and T4), increases antioxidant enzyme activity in the liver, and decreases triglycerides.”

“Greater increase in VO2max with ashwaganda compared to placebo.

 

  

Dosage?

Ashwagandha has been studied using many different dosage from 300mg – 6000mg a day split into dosage 3x at 2000mg.

Follow the label on your bottle and discuss with your health care professional if you intend to increase the dosage.

Want to Learn More?

Ben Pakulski an IFBB professional body builder who explains the benefits of ashwagandha in his podcasts:

127- Overcoming Anxiety through Nutrition with Ali Miller

His Youtube Channel:

Ben Pakulski Best Supplement on a Budget to Build Muscle

References:

Reviewing Studies that have been summarized from: 

https://www.tigerfitness.com/blogs/supplements/ashwagandha-benefits-dosage-side-effects

Publish Ashwaganda Trial Pubmed: 

https://www.ncbi.nlm.nih.gov/pubmed/26609282

https://www.ncbi.nlm.nih.gov/pubmed/30463324

4 Post Workout Foods You Should Be Eating

Post Workout Foods and Why 

1. Protein:  Try to incorporate 20-40g of protein 30-60 min post workout. Fast digesting protein (isolate) or a whole food source like chicken, turkey, salmon, shrimp, eggs etc. Some studies have shown that having protein powder post workout is beneficial because it takes away a lot of the digesting process of a whole food. Allowing your tired body to digest quickly can initiate faster recovery.

 

2. Carbs: Your body has used up almost all of its glycogen storage. Don’t just have protein post workout and forget about the carbs. Aim for a min of 30g of carbs 30-60m post workout. You can also use fast digesting carb powder like vitargo or karbolyn. Or you can use whole food sources like sweet potato, rice, quinoa, oats etc.

 

3. Fruit: People make the mistake of dismissing fruit post workout. Your body has just undergone a vigorous amount of stress during your workout. Don’t be afraid to replenish it with antioxidants. Allowing your PH levels to increase also allows your body to absorb protein and utilize carbs more efficiently. Fruit is a great way to spike insulin post workout for protein absorption. Try making a smoothing with strawberries, willd blueberries, bananas etc. 

 

4. Cholesterol: Sounds crazy? Maybe, but there has been many great studies on how cholesterol is anabolic. Meaning it helps with building muscle. Cholesterol has been shown to aid in cell membrane viscosity which may contribute to cell membrane stability. The stability of our membrane allows our muscles to adapt to the stress of our workout more efficiently and intern, recover faster. I’d suggest getting a healthy source of cholesterol like the kind you get from whole eggs, shellfish or sardines. However, the majority of studies published were based on cholesterol from eggs. So try incorporating eggs post workout 3-4x a week and see if your recovery improves!

Most Important Take Away: 

Your body is under high amount of stress post workout, its tired and hungry for nutrients to replenish itself with. Stick to clean protein sources and whole foods. This will ensure your body gets the nutrients its needs and won’t negatively impact your immune system like fast food would. 

 

 

 

My Personal Favourite Combo:

    1. 30min post workout: Shake with protein powder, wild blueberries and coconut water 
    2. 60min to 1.5 post workout: Egg with rice and spinach

Maintaining Bodyfat %

This is a guest post from one of our members – Tallyson Neves.

Tallyson is a competitive powerlifter in the 165, 181, and 198lb weight classes. He recently did a big weight cut, with an effort to lower his bodyfat % while maintaining strength.

Below are some of his best tips or advice/rules for people to follow when talking about weight loss or maintaining your physique. I wholeheartedly agree with his statement of “to achieve what is promoted in the main stream media (having a six pack), will take a great amount of commitment and sacrifice,” (sacrificing the foods you “want” for the ones you “need”, and staying committed to the goal you set for yourself). Read More