I get asked a lot if having a protein powder post workout is beneficial.

The answer is a big fat yes!

I would firstly recommend that your protein powder be a whey protein, unless you have any intolerances to products derived from milk, in which case soy, pea or rice protein may be of benefit to you. However, whey protein is superior to any of the others on the market, and I will go into more detail as to why that is throughout the course of this article.

There are three main reasons as to why you should always follow a resistance training session by consuming a whey protein drink

 1. For increased strength and hypertrophy gains

Resistance training is a potent stimulus to increase muscle protein synthesis and to stimulate positive net protein balance.

Over time, positive protein balance achieved through resistance training and adequate protein intake will result in hypertrophy (increase of size of muscle cells) and strength gains.

In a recent study, 56 young healthy men were recruited to train 5 days a week for 12 weeks. They were divided into three groups, and each group assigned a different post workout drink that was to be consumed immediately after training, and then again 1 hour after exercise.

One group was assigned a fat-free milk protein, the other a fat-free soy protein, and one a carbohydrate only maltodextrin drink with identical energy properties to the others.

Type II muscle fiber area increased in all groups due to training although the greatest increases were in the milk group, than in both the soy and control group. Type I muscle fiber area increased after training only in the milk and soy groups.

Fat and bone-free mass (aka lean mass) increased in all groups, with the greatest increase in the milk group (6.2% increase), followed by soy (4.4%), and then finally the control group (3.7%).

It is therefor clear that consumption of milk protein in close proximity to your resistance training session can enhance training induced increases in muscle mass and strength.

2. Recovery

Whey protein is sufficiently rich in essential amino acids, BCAAs and leucine. It is understood that taking whey protein after resistance training increases delivery of amino acids to the muscle, which increases muscle protein synthesis and minimizes protein degradation of the muscle.

Your recovery from a resistance training session will be faster, and there is a possibility you will experience less DOMs (delayed onset muscle soreness) post training session if you consume a milk protein product rather then not.

Faster recovery = you back in the gym sooner for another intense training session = more resistance training induced gains. Woo hoo!

 3. Fat loss

In a related study to the one I just mentioned, a group of young healthy women were recruited for a 12-week study to measure body composition and strength changes with milk and resistance exercise.

The women were divided into two groups: Milk, and Control. Both groups were taken through a 12-week resistance-training program. Subjects were asked to consume either 500ml of milk or a carbohydrate only control drink containing identical energy properties immediately after, and then again 1 hour after training.

The results showed that lean mass increased with both training groups, with a greater net increase seen in the milk group. But perhaps even more interesting to note is that fat mass only declined in the milk group, with fat mass remaining constant in the control group.

In another study a group of overweight people were given either a carbohydrate or protein (either whey-based or soy-based) supplement to consume daily, and changes in body composition were monitored. Participants of the study continued to eat normally, and did not exercise for the duration of the study.

The study found that the whey-supplement group decreased body mass, fat mass, and waist circumference significantly more than the carb-supplement group, and slightly more than the soy-supplement group – and this was without any dietary or lifestyle changes!

It is not completely understood why supplementing with whey protein results in fat loss, although researchers suggest that the high protein levels from the whey may decrease hunger levels slightly and thereby lower total caloric intake throughout the day.

Fasting ghrelin was lower in participants consuming whey protein compared with soy of carbs. This is interesting to note, as ghrelin is a hormone affecting appetite. Higher levels of ghrelin generally equate to higher hunger levels, which would lead to increase food intake.

Additionally it was hypothesized that protein consumption stimulated the release of hormones affecting the metabolic rate leading to fat reduction or that the property of dairy proteins themselves accelerate loss of adipose tissue mass during energy restriction.

So, if you aren’t supplementing your training regime with whey protein, then it’s clearly time to get into it! Enjoy a post workout shake with 25g of high quality protein within 30 minutes of each and every resistance training session.

So is it really the best thing since sliced bread?

Well, considering I don’t suggest daily indulgence in bread… and the introduction of pre-sliced bread probably made eating it more popularized and accessible and encourages you to eat more of it – I’m going to go right ahead and say that whey protein is not only the best thing since sliced bread … It’s far better.

-V xx

Hartman, J. Tang, J. Wilkinson, S. Tarnopolsky, Mark. Lawrence, R. Fullerton, A. Phillips, S. Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. The American Journal of Clinical Nutrition.

Josse, A. Tang, J. Tarnopolsky, M. Phillips, S. Body Composition and Strength Changes in Women with Milk and Resistance Exercise. Official Journal of the American College of Sports Medicine.

http://www.ncbi.nlm.nih.gov/pubmed/21092368

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/577/Tip-148-Lose-Fat-Another-Reason-to-Make-Sure-Whey-Protein-is-Part-of-Your-Nutrition-Plan.aspx

Most of us have broken a diet or two to succumb to it’s charm.

Nearly all women have threatened to kill somebody at some point if they couldn’t get their hands on it.

I’m talking, of course, about chocolate.

As an admittant fan of chocolate, I’ve decided to write an article on the benefits of eating chocolate and, more importantly, the type of chocolate you should be eating in order to gain these benefits (and not a dress size).

An article was issued in 2004 that put forth an idea of the ideal meal, called the “Polymeal”. Foods were researched and examined, and a group of foods was put together that, when eaten every day, would significantly reduce your risk for cardiovascular disease.

Dark chocolate was one of the 7 ingredients that made it into the Polymeal (along with red wine, fish, nuts, garlic, fruits and vegetables – for those of you playing at home).

The main reason why chocolate is so good for you is because cocoa is rich in flavonoids. Flavonoids have many health promoting effects, and antioxidant qualities. They are generally found in plant-based foods, however cocoa is rich in a particular class of flavonoid called flavanol.

Flavanols prevent fatlike substances in the bloodstream from clogging the arteries, which can greatly reduces the risk of heart attack and stroke.

When ingested, flavanols cause significant increases in circulating nitric oxide, which allows the blood vessels to widen and relax. Nitric Oxide is critical for healthy blood flow and blood pressure.

Flavanol-rich cocoa has been shown to lower blood pressure, improve insulin sensitivity in healthy people, lower cholesterol, improve circulation, improve survival after heart attack, improve brain function, increase mental energy, and even improve endurance performance.

Now, I am not suggesting that you go out and buy a block of your favourite chocolate right now and demolish it. Eating the right type of chocolate, and in moderation, is the key to being able to enjoy chocolate and all of its benefits.

You want to eat chocolate that is rich in flavanols and polyphenols, in order to obtain any of the health benefits I have spoken about. The basic rule is, that the higher the percentage of cocoa, the higher the concentrate of flavanol.

Chocolate with 85% cocoa mass would be ideal, and 70% would be a minimum recommendation for those who can’t stand the bitterness of anything higher.

White chocolate is, unfortunately, a no go!

Avoid any milk chocolate products – a non-dairy product would be ideal. The dark chocolate suggested as part of the Polymeal is, in fact, a dairy-free chocolate!

So the next thing to do is to have a look at the list of ingredients before making an informed decision on the best one for you. Many of the commercial bars are loaded with sugars, fats and chemicals that you don’t want to be adding to your diet.

Remember that the more the chocolate is processed, the more the beneficial flavonoids are lost.

Fat content itself is not always the issue when reading the label, as one of the 3 kinds of fat found in chocolate is oleic acid, which is the same kind found in olive oil – a heart healthy fat.

However, steer well away from any chocolate with high-fructose corn syrup and/or hydrogenated and partially hydrogenated fats. These will be doing more harm then good! (See my article Will Fats Make Me Fat for more information regarding those harmful fats!)

Lastly, is knowing when to enjoy chocolate and how much of it to have.

As I’m sure you can imagine, chocolate needs to be enjoyed in moderation. Too much of this good thing will be sure to take you back a few steps with your weight loss goals.

I suggest that you enjoy servings of around 15 – 30 grams of chocolate 2-3 times a week. (This is assuming you are maintaining a healthy diet and exercise regime).

For healthy individuals who are not aiming to achieve weight loss and don’t have any medical condition that would prevent you from eating it, you could enjoy this same amount daily.

Ladies and gentlemen, as long as you can respect these guidelines, you may add chocolate into your diet every other day – guilt free!

Eat the right chocolate… And eat it in moderation.

You have my blessing.

-V xx

Reference:

Bowden , J. (2007). The 150 Healthiest Foods. USA: Fair Winds Press.

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/807/Do_Women_Really_Need_Chocolate.aspx

As you browse the aisles of the supermarket you will be swarmed with ‘low-fat’ this, and ‘reduced-fat’ that.

Then you go home and your girlfriend asks you if she looks ‘fat’ in her jeans…

You can’t escape it.

There’s no denying it.

The world is obsessed with fat.

So here comes the confusing part. Which fats should we be eating, and which should we be staying away from?

You’ve most probably heard the term “healthy fat”. But how do you distinguish the healthy fats, from the not so healthy fats?

I’m aware that it is all pretty confusing – so I’m here to break it down for you.

Trans-fatty acids (TFAs) are naturally occurring fats in animal and meat products. In no way am I suggesting for you to avoid eating animal products. I suggest that you always choose lean, and preferably organic cuts of meat (although more on that another time), and enjoy them daily.

The sources of TFA’s that I am worried about are those that are not naturally occurring.

These are fats that are manufactured by partially hydrogenated vegetable oils. You will find TFA’s largely in margarine, deep-fried foods (McDonald’s/KFC), doughnuts, cookies, cakes, chips, or any product that has “hydrogenated oils” or “partially hydrogenated oils” listed in the ingredients.

The consumption of TFA’s from partially hydrogenated vegetable oils provides no apparent nutritional benefit, and has huge potential for harm. These are the guys that you should be worried about. These fats are the ones that are going to contribute to poor cardiovascular health – And a muffin top!

Saturated Fats are naturally occurring fats in meat products, dairy, coconut oil and palm oil.

Cooking with coconut oil when frying is a good idea, as it stays stable at a higher heat. The fatty acids in coconut oil are powerful antibiotics shown to have antimicrobial, antibacterial and antiviral qualities providing health benefits such as hair and skin care, improved digestion and strengthened immunity. Be sure to always choose extra virgin coconut oil, as an inferior product may have the inclusion of nasty trans fats!

Saturated fat in the diet is beneficial for optimal cell and bone health – between 30 to 50% of your daily dietary fats should be saturated.

However, not all sources of saturated fats are created equal.

Processed meats, dairy products, and bakery items are all foods that have high levels of saturated fats, and will also be sure to raise your cholesterol through the roof! Steering clear of foods such as these is important if you want to stay lean and heart healthy.

Polyunsaturated fats can be divided into two groups of Essential Fatty Acids: Omega-3 and Omega-6 Fatty Acids.

These are essential to the diet, as the human body cannot manufacture them.

Omega-3 Fatty Acids (EFAs) are necessary for energy production, oxygen transfer, muscle recovery, cell growth, immune function, and brain and nerve development and maintenance.

Fatty fish like wild salmon, herring, mackerel, anchovies, oysters etc. as well as walnuts, flax seeds, and omega-3 fortified eggs provide a rich source of omega-3s.

Omega-6 fatty acids (EFAs) are found in most nuts, seeds and grains and the oils that are extracted from them.

The issue with Omega 3 and Omega 6 EFAs is the balance in which you eat them. An ideal ratio of omega-3:omega-6 EFAs in your diet is 1:3.

Nutritious sources of omega-6 EFAs are plentiful, and widely available. Whereas most people will not be consuming enough omega-3s, so will need to supplement their diet with a good quality fish oil capsule.

A lack of omega-3 fatty acids in the diet, or an imbalance between omega-3 and omega 6 EFAs can contribute to obesity, depression, cancer, heart attack, stroke, arthritis and chronic inflammatory disorders.

Monounsaturated fats can help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke. Foods high in monounsaturated fats are olive, canola and peanut oils, avocados, and some nuts and seeds.

So now that we know about all the different types of fat, can you see how all fats play an important role? Without them we would not be unable to function – both physically and mentally – as the nutritional benefits from including fats in our diet are enormous.

As long as you remember that moderation is always the key!

I have officially given you the green light to snack on nuts, seeds, and cook with oil to ensure a range of healthy fats in your diet… But don’t overdo it! In the end, each gram of fat contains 9 calories and – regardless of its nutritional value – is a calorie nonetheless!

So don’t deny yourself fat! Rather, eat the right sorts of fat, and avoid the types that are going to make you, well … fat!

-V x

It prompted me to write this article, so I may share with you (and all the other mothers-to-be) my opinion as to what are the important factors associated with a healthy pregnancy.

There are 3 things every pregnant women needs to do:

1. Eat well.

2. Train well.

3. Stress less.

Let me break all three points down for you, starting at the top.

#1 “Eating for two”

In the 1^st trimester (Wk 1 – Wk 12) you should be eating 300 or so more calories per day.

By 2^nd trimester (Wk  13 – Wk 27) you should be expecting to gain ½ kg a week, or thereabouts.

By 3^rd trimester (Wk 28 – Wk 40) you can expect to gain anywhere from 8 – 12kg.

Over 40% of women exceed the institute of medicine’s guidelines for optimal weight gain during pregnancy, and maternal obesity increases the risk of pregnancy complications, including hypertension, preeclampsia, and gestational diabetes.

Overnutrition, like maternal undernutrition, can also predispose offspring to develop obesity and type 2 diabetes.

So, yes, you are literally feeding for two. But does that warrant a packet of crisps loaded with sugars, calories and trans-fats? Absolutely not.

Optimal maternal body weight during pregnancy, associated with optimal levels of nutrition, are absolutely critical to the short and long term well-being of both mother and child.

This is the most critical time to be feeding your body with vitamins and minerals, and avoiding anything that could be damaging to your baby’s health.

Eat a diet rich in omega 3, 6 and 9 fatty acids to support fetal growth and brain development. In fact, I would highly recommend you supplemented your diet with a good quality fish oil capsule.

Eating a balanced diet rich in proteins, vegetables, fruits, and wholegrain products is essential, whilst avoiding deep fried and fast food, sugar, chocolate and sweets, alcohol, and aspartame (sweeteners).

#2 Training whilst pregnant

People often ask me if it is a good idea to train whilst pregnant. The answer, in short, is yes!

Goals such as “losing weight”, “increasing fitness”, and “increasing muscle tone”, should be placed on the back burner for now.

Your goal in the gym up until birth should now be to maintain your level of fitness, rather then make any gains. Most importantly, a sub-maximal resistance program and light aerobic work will prepare your body (and mind) for a healthy pregnancy, and aid in a quicker recovery post pregnancy.

If you were not training prior to falling pregnant, then this is not the time to take up training! This will place unnecessary stress on your body. Instead, light walking and/or swimming would be advised, along with your “kegel” exercises (more on them later).

For those who have been training regularly prior to falling pregnant, you may continue to train as long as you greatly reduce intensity and change positions when necessary.

Firstly, buy a heart rate monitor! Wear it every time you train, and never let your heart rate increase to over 70% of your max heart rate. I find that somewhere between 130bpm and 140bpm is a safe point.

Secondly, take your current intensity of your training down to 70%. So lift 70% (or below) of the weight you were in your previous program, and in your group fitness classes start to take the “low impact” options. Again, you’ll know how hard your able to push by monitoring your heart rate at all times. I wouldn’t suggest any high impact training. Pressure on your bladder will increase as the fetus grows.

Thirdly … lift weights!

Bending, twisting, pushing, pulling … You will be doing all of these movement patterns on a daily basis as a new mum – And you’ll be doing them while you hold a weight that is going to increase in size as the years go on! (Yep, I’m talking about your baby). So it would make a whole lot of sense to strengthen our body in those movement patterns before the baby comes along!

Picking the baby up from the floor (aka squat), bending over to pick the baby out of the cot (aka deadlift), not to mention all the physical work you’ll likely be doing throughout the first few years of your child’s life. A mother’s life is exhausting, and you’ll need a basic level of strength so that you can manage it.

Please keep the training intensity low to moderate by focusing on high repititions, and not pushing to complete failure or fatigue in your set. Avoid balance equipment (bosu/dura disks), and deep squatting or lunge patterns. By week 12, avoid any exercises that require you to lie or rest on your stomach!

And last, but definitely not least … Strengthen your pelvic floor!

By this I don’t mean do 100 crunches a day – Please don’t do that. You should never be lying on your back for longer then 2 minutes once you are into the 2^nd trimester.

Strengthen your pelvic floor by doing your kegel exercises aka “clench and release”. Do them every day (about 15-20 reps), in all three trimester’s, and after the birth!

47% of women over 35 suffer from incontinence – This is a very real problem for many ladies. It can be prevented with adequate strengthening of the pelvic floor. (Did you know that 4% of women who lift weights suffer from incontinence, compaired with 38% of runners)? Food for thought.

I would suggest that you enlisted the help of a personal trainer who is trained to specialise in pre-natal training to help you devise a program that is suitable for you, and your current level of fitness.

I would also highly recommend that you did not attend the gym if you suffered from morning sickness that morning, or felt very lethargic due to poor sleep. So on that note, try to find a trainer that is understanding that you may not be able to give 24 hours notice prior to cancelling a booked session.

Listen to your body, and only do as much as it will allow you too. Your health and wellbeing is the number 1 priority.

#3 Relax

We all know that the effects of stress on the body are damaging, in any case. For a pregnant woman it is more crucial then ever that she does not expose herself to high levels of stress.

Maternal exposure to severe life events, particularly in the 6 months before pregnancy, may increase the risk of preterm and very preterm birth.

Interestingly enough, it has also been suggested in a recent study that prenatal stress contributes to the risk of obesity in their offspring later in life.

In this study it was found that children exposed to severe prenatal stress had higher BMI values and a higher prevalence of overweight when they approached the age of 10 years. The association was particularly strong when the exposure happened in the months just before conception.

In short, it seems that exposure to excess stress hormones during fetal life is associated with a number of physiological pathways that can be linked to future obesity.

A woman will be going through so many changes in her body and hormones levels over the course of pregnancy, which will already be stressful! It is important that you enlist the help of your trainer, doctor, obstetrician and partner to ensure that you are as stress-free and healthy as possible. This will almost guarantee a healthy pregnancy, and life for your child!

-V xx

Reference:

http://endo.endojournals.org/content/149/11/5345.full

http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0011896#pone.0011896-Khashan1

http://humrep.oxfordjournals.org/content/24/2/429

#1 Australians are getting fatter

#2 we are all time poor

Results from a survey conducted by National Health Survey (NHS) have revealed that adults classified as obese or overweight have increased from 56% in 1995 to a whopping 61% in 2007-08.

Due to weight loss shows popularizing, and a $30 million national measure up campaign launched by the government, awareness is increasing about the obesity epidemic, and people are deciding to try and lose weight in the hope of living a longer and healthier life.

Then comes my next point – we are all time poor. Not only do work commitments consume us – we have kids, partners, and dirty dishes at home that demand our attention.

So, it’s time to lose weight. Your GP points you in the direction of the nearest gym, and the Women’s Health magazine you’re now reading gives you a high calorie burning training schedule to start following! The thought alone is exhausting. Naturally, we would love a quick fix – Something that requires minimal effort, and will ultimately result in a sculpted figure … and a 6-pack as well.

“A protein shake to melt your fat away” … “A pre-workout supplement that will target and abolish all abdominal fat” … Something easy to prepare, that tastes great … that will make you lose “10kgs in 10 weeks!” Sound familiar? Oh, did I mention that they come in delicious flavours, and attractive packaging with half naked bodies splayed across them…?

SOLD!

But you’ve forgotten a crucial point – that nothing in life worth having comes easy. We’ve chosen the easy way out – but at what cost?

A study done in 2010 by consumer reports showed that a popular protein shake Cytosport Muscle Milk contained high levels of four heavy metals: arsenic, cadmium, lead, and mercury. The consumer’s quest to lose weight by having meal replacement shakes in this case was impaired by heavy metal toxicity. Normal thyroid and kidney function can be seriously damaged by the excessive build-up of metals in the body, not to mention an inability to shift weight in many cases.

But, this tragic news aside, let’s look at some of the less-lethal bars, shakes and pre-workout drinks on the market claiming to target and abolish fat. Have a look at the ingredients. What are you putting into your body? Sugars, sweeteners, additives, and high doses of caffeine and guarana. CLA (Conjugated Linoleic Acid), Ephedrine, carnitine, Chitosan, conjugated linoleic acid, forskolin, chromium, kelp, fucoxanthin to name a few… While some of these supplements look promising, the evidence for others is lacking.

There is also evidence that some of the thermogenics mentioned can cause insomnia, heart palpatations, anxiety, put strain on your endocrine system, and in very rare cases “stroke, heart attack, and death” (FDA, 2004). On a less dire, but just as relevant, note: If your issue with retaining weight is due to insulin resistance or metabolic syndrome – those sugars you are ingesting with every “weight loss” shake, may in fact be promoting fat storage around the abdomen area.

How about those meal replacements that encourage you to eat a radically low calorie diet such as 1000 calories in a day? Well, the problem here is that if you radically calorically restrict you can lower your basal metabolic rate (BMR), which in turn decreases fat oxidation at resting, and increases protein oxidation.

Hey, if eating such a low calorie diet is such a good idea, why not stop eating altogether? I hear that people with anorexia lose a lot of weight. Not eating at all is a very efficient way to lose weight fast. But we can all see the madness in that, right?

Excuse my bluntness on the subject – I just think it is crazy to pay money to these companies so that we can drink something instead of eating a balanced meal that will cause us to go from eating 2500 calories, to 1000 calories in a day. OF COURSE YOU ARE GOING TO LOSE WEIGHT … You are practically starving yourself!

People who restrict calories so significantly for a long period of time then tend to put the weight back on almost as quickly as they lost it, or they will find they put weight on very easily, and have a yo-yo dieting and weight loss cycle for years afterwards. This is no coincidence. When you mess around with your BMR and put your body under stress from crash dieting and ingesting numerous thermogenics at once – what goes up, must always come down.

Please don’t get me wrong- I’m not saying that all pre-workouts, supplementation, and fad diets are false and a hoax… But lots of them are. Generally the rule of thumb is – If you are considering buying a product that promises you the world and more with minimal to no effort involved … you would probably be better off going and investing in a shoehorn.

The safest and most effective long-term weight loss is achieved through calorie deficit – no more then a 400-500 calorie deficit per day. Calorie deficit can be achieved through a restriction of the calories through diet, or increase in calorie expenditure through vigorous and incidental activity or – my favourite – a healthy balance of both.

Put simply: Eat less (or more of the RIGHT foods), and move more. Sounds easy in theory – but is damn hard when you put it in practice.

The take home message:

It is HARD to live a healthy life when more then half of the people around you are not.

It is HARD to eat the right foods when junk food is cheap and convenient.

It is HARD to move more, when we have an intern to get our coffees for us.

It is HARD to get our ass to the gym and push ourselves with a mixture of resistance and cardio training 4-6 times a week.

Yeah, it sure is.

I never said it was going to be easy.

-V xx

Reference:

http://www.health.gov.au/internet/ministers/publishing.nsf/Content/mr-yr08-nr-nr137.htm

http://www.consumerreports.org/cro/magazine-archive/2010/july/food/protein-drinks/what-our-tests-found/index.htm

http://www.tonyboutagy.com/research-updates-for-personal-trainers.html

http://www.motleyhealth.com/lose-weight/are-fat-burning-pills-safe