Nutrition Ninja & the Polyester Boys

Today Gym Ninja attended a course entitled 'Advanced Nutrition of Physical Performance'. It was a 1 day course that would cover nutritional information and sports supplementation to, well, enhance physical performance (hence the  name of the course).  Running late, Gym Ninja hot-footed it into the venue location. No need for fitness gear today as it was merely a series of lectures, so Gym Ninja dressed as a 'girl' in a little cute black dress and knee boots.

The course tutor turned out to be one of Gym Ninja's Personal Trainer examiners. He greeted Gym Ninja warmly and then announced that everyone on the course should follow him to the classroom. Gym Ninja stood up.....as did just two others.

WHAT?

Only 3 on the course?

Not only that, but the other two were male, and dressed head to toe in ghetto fabulous shellsuits. EEEK! Polyester sportswear at it's very worst! Gym Ninja looked down at her girl dress and boots, and looked back at the men in their Polyester clothes. Why, Gym Ninja was some sort of chameleon surely the way she manages to blend into every crowd wherever she goes....ahem.  

The two Polyester Boys stared at Gym Ninja, horrified that a girl was in their midsts. How could this be? A GIRL interested in sports nutrition and supplementation?   In total silence all three trailed after the tutor to the classroom and Gym Ninja, first into the classroom, headed towards a seat and sat down. The Polyester Boys followed Gym Ninja, and then sat next to each other, leaving a very noticeable gap between themselves and Gym Ninja in her natural fabrics.  Mixing well so far!!!!!

The tutor decided the class (such that it was) needed to introduce themselves. Polyester Boy 1 (PB1) began. He was some sort of coach for a 2nd division football team.  PB1 seemed impressed at his own status and wore his logo'd  football club polyester with apparent pride.   Polyester Boy 2 (PB2) then introduced himself. He was a Personal Trainer locally. At least, that's what Gym Ninja THINKS he said? His accent was so guttural she may have misinterpreted him clearing out a build up of phlegm? His physique certainly didn't indicate he was a PT, but hey, it takes all sorts eh?   Then it was Gym Ninja's turn. She introduced herself as a Personal Trainer, and was then interrupted by the tutor who explained to The Polyester Boys that GN was a graduate and 'One of the best Personal Trainers we saw'.


Gym Ninja glowed with pride at this comment, secretly taking it to be a coded message and in fact meaning that she was in fact THE BEST PT they'd ever had,  and smiled at the Polyester Boys and tutor. The Polyester Boys, noticing that Gym Ninja had made eye contact with them, quickly looked at the surface of the desk.  Great.

And so the course began. The first lecture was Physiological Pathways behind Optimal Energy and was basically a bit of a chemistry lesson covering such conversational gems as Glycolysis, Kreb's Cycle, Oxidative Phosphorylation, Amino Acid Breakdown, Beta Oxidation and the ATP-PC system.  This was where Gym Ninja and the Polyester Boys learned that Lactic Acid is our friend and trying to help us prevent extreme acidosis.  Aww, Lactic Acid you sweetie you!

Following a break where Gym Ninja & The Polyester Boys parted company in total silence, the group returned for the next lecture before lunch: Nutrient Needs For Maximal Performance'. In a nut shell this involved a structured lecture of proposed macronutrient percentages, with a disclaimer saying that it actually does vary from individual to individual.  This threw up such informative gems as:

Females are better adapted at using fat as fuel than men.


Runners on a low fat diet will reduce their performance & are better on a medium to high fat diet.


Carb loading over 4 days (60-75% carbs) before exercise only saw any discernible benefit in performance at over 85% of VO2 Max in men, and ABSOLUTELY ZERO benefit in women, thus leading them to the statement that Carb Loading is a waste of time. 

Wow. That last fact was actually extremely interesting! No more binges whilst pretending you are carb-loading people!  Another myth blown out of the water is that there is a particular ideal one macronutrient (such as carbs only or protein only) pre-workout meal to have? In fact studies show that all 3 macronutrients in ideally a 40:40:20 ratio (with protein being 20%) is the best option.

Then the lecture moved on to specific macronutrients, and all too soon protein was brought up. PB1 interjected with a question. He asked the tutor about pre-football protein ingestion, as according to a rep from CNP who came to chat with him and the team, it was beneficial if they all down  6 of the test-tube style protein shots EACH prior to a game.

Gym Ninja looked at PB1. Do not say it Gym Ninja. Do not point it out. PB1 has obviously lived with his naivety for years, so why ruin it now?

"Er, do you think maybe he was saying that as he is a sales rep & trying to get you to buy the product?"

AHHHR! Gym Ninja said it! PB1 turned to look at Gym Ninja, remembered she was a GIRL, quickly looked away and then nodded, the slow dawning realisation creeping over him. Yep. That'd be it. It was a sales pitch.

Meanwhile PB2 was casting sneaky sideways glances over at Gym Ninja. Gym Ninja turned to look back at him, only to see his head snap back in the opposite direction. This, ladies and gentlemen, was to happen CONTINUALLY for the duration of the day.

So, ending with the 'bomb shell' (hardly) that protein intake accounts for 12% of energy production, the intrepid three were allowed 45 minutes break for lunch. The three left the room in complete silence. JEEEZ it was like being in a library. If it hadn't have been for the rustle of polyester then Gym Ninja would have assumed she had gone deaf......


Gym Ninja left the building and headed out to track down some sushi. But what was this? Gym Ninja had stumbled upon some sort of Sheepdog Trial surely from the sound of the GODDAM WHISTLES that were being heard? Why? WHY whistle? Here's the question. What if Gym Ninja RESPONDED to your whistle? What if Gym Ninja stopped, turned around, smiled at you for whistling and the RAN AFTER YOU? Seriously, why???????
Pfft!

After lunch Gym Ninja returned to the classroom. The Polyester Boys were already seated and chatting quietly. As Gym Ninja walked into the room, the PBs stopped talking, looked at the desk and went quiet.

Great.

Once the tutor returned, the afternoon lectures on Legal Performance Aids (Sports Supplements) began. Now this was of real interest to Gym Ninja, and so the group learned about the differing types of whey protein manufacture and how ion exchange whey differs from Hydrolyzed Whey, how the manufacturers disguise the addition of MSG and 'other stories'.  At this point, Gym Ninja began to ask questions, such as the benefits of cold pressed whey. The two Polyester Boys looked alarmed. The GIRL was asking a question about protein! Then, when there  followed a conversation about brands, (and when the tutor asked if anyone took any protein supplements), the Polyester Boys virtually self-combusted when Gym Ninja said that she favoured the Maximuscle range.  The tutor seemed interested. He too liked the range but had favoured PhD. The Polyester Boys sat in silence (no surprise there then) as Gym Ninja and the tutor chatted about how marvelous Cyclone was, and flavours of protein (choc mint being the best).

Very soon the group moved on to Casein protein. This is a slower released protein that whey and is ideal for before bed as it almost drip-feeds protein into you.

"CNP do a Protein Pudding thats a mix of whey and casein" Said Gym Ninja when the tutor asked if anyone knew of any brands that offered casein. PB1 nearly collapsed on the table at this point.

Then, as the discussions progressed, the group covered Creatine supplementation (and how it is named from the Greek word KREAS That means flesh), and energy drinks and their benefits/pitfalls.  Gym Ninja also learned that Taurine had originally been discovered in 1827 in Ox Bile. Mmmmm, Ox bile! This is why Red Bull (containing Taurine) is so named apparently. A throwback private joke reference to the old Ox Bile.

By the end of the course, it came to the section whereby the tutor asked if anyone had any questions? The Polyester Boys looked at the desk. Well, to be truthful PB2 switched between surreptitious sideways glances at Gym Ninja (yep, Gym Ninja was STILL a girl PB2) and his desk. All in total silence. Hmm, maybe he DID have a build up of phlegm after all? Causing muteness? So Gym Ninja asked the tutor about BCAA supplementation before/during/after a workout, and also about supplementation with ZMA (a bit pointless apparently as calcium blocks the uptake of ZMA so you'd have to go without any calcium in order to benefit according to the tutor).  The Polyester Boys at this point were SO startled that smoke started to come out from their shell suits. Uh oh! Self combustion of man-made fabrics due to incredulity induced  'hot under the collar-itis'. Poor boys!!!!! Gym Ninja had better shut up.

The course wrapped up and off Gym Ninja went, out of the silence of the Polyester Clad World of the classroom and into the outdoor world of  natural fabrics and conversational chatter. Dear GOD, please let there be men of more conversational skills on the next course? PLEASE!!!!!!!!!

Gym Ninja x

Supplement ABC Part 1

Having had a few questions sent her way regarding supplementation, Gym Ninja has decided to blog about the wonders of Sports Supplements. She shall cover such basics as:

• What do they do?
• How do you choose what to take?
• When should you take them? 
• Are all supplements created equal?
• Where the f*ck should you keep them as you're kind of pushed for space and that cupboard over there is full of pans whilst that drawer is where you keep all your used plastic carrier bags....?

And so on......

Essentially Gym Ninja shall be keeping things very very simple today, as it is easy to get overwhelmed by the huge choice of supplements, let alone brands.  Your ABC if you like?

OK, so let us assume you are either new to exercise, or have been working out for some time yet never dipped your toe in as much as a protein shake. Why should you consider taking them? After all, aren't they for elite athletes/sports people/men? Not for someone like you surely? Not for someone who keeps all their old supermarket carrier bags in a drawer to re-use as bin liners.

WRONG!

Sorry to shout at you all. Hope you didn't spill your cuppa? Gym Ninja is shouting as she doesn't want you to fall into thinking that supplements are ONLY for sports people simply because they come with the word 'sport' in front of them a lot of the time. She doesn't want you thinking they are JUST for elite athletes because that is who you see advertising them. Nor does she want you thinking they are ONLY for men because there are photos of big muscular guys on the literature.  Nope. Anyone who partakes in a regular exercise regime can benefit from them. So now we know that means YOU, let us move on to the next stage....

What do they do?

Well, they do all manner of things. What are you looking for?

See? Confusing maze of Witch Doctor/Medicine Man style capsules and powders and liquids and pills...

Now there are things that burn fat, things that give you an energy boost, things that help repair and build muscle, help with endurance, support the immune system....AHHHR! TOO many choices for us to begin with. So..back to basics Ninjarettes!

WAIT!

Before we begin, let GN remind you that the 'clue is in the name'.

Supplements.

This means it is something 'in addition' to something else.  It is not your magic bullet or your short cut. You CANNOT expect to see any decent effects from your supplements of choice if you do not have the foundations in place.  What are the foundations? Gym Ninja reads minds now, as she knew you'd ask that.

OK, so you need to ensure your foundations are in place and by this, GN means that you have a healthy balanced 'clean' diet. Wholesome foods, a balance of carbs, proteins, fats and vitamins and minerals cooked healthily and in their nearest as possible to natural state. Plenty of fruit and veg. This means turn a blind eye to the majority of stuff Mums Go To Iceland For, processed nonsense, fast foods etc.  You are what you eat! Once that is sorted, ensure you eat regularly. No starving yourself all day then binging at night. For help go to the Maximuscle site for ideas on food plans and when and what you should be eating (think there is a clicky box to the right lower down that shows 'food plan' or something-that'll help you).

Plan your workout regime. What are you trying to achieve? Set goals. Change the workout every 4-6 weeks to keep the body changing. Combine cardio with strength training and stretching.  Write your training times in your diary and stick to it.

This is your foundation. Only when this is in mostly (we are all human!) in place then start to tinker with supplementation....

Protein!

OK, so if you take just one thing, take protein. Protein makes a difference. A difference you can see and feel. Protein contains Amino Acids, and BCAAs (Branch Chain Amino Acids) Essentially, to keep it simple, your body needs protein to recover from training sessions & to maintain and/or build (depending on your workout plan and goals) the muscle you have. It's like giving your body the materials it needs to build (if it were a builder). Of course, you can get it from foods such as meats, dairy products, beans but the protein shakes are a lot more convenient to carry around than chilled meat and dairy!  If you do not consume enough protein, especially if you are watching your calorie intake, then your body becomes like a 'cannibal', and starts to look elsewhere for it's protein to use as energy to fuel your workouts etc.... Do you know what IS protein? Your muscles, so your body starts to use your muscles and effectively 'eats' them. Nom Nom Nom!  Think flat, shapeless muscles, plus a reduced metabolism as you now have less muscle mass (muscle mass increases the metabolism). Basically you're kind of wasting all that work you put in at the gym!  So, quaff a quality protein shake within say 30 mins of finishing your workout and you'll help yourself and start seeing improvements. Ladies-it won't make you HUGE! It will start giving your muscles the boost they need and you should feel better, start seeing results and even your hair and nails (made of protein you see) will start to show their appreciation too by being strong and glossy. PS...if you are still doubting, theng o look in the mirror. Think about the work you put in.

Men: Are you happy with what you see? Are you lifting weights yet not really seeing any gains?

Ladies: Are you lifting weights and not seeing a change? Are you maybe just a cardio queen yet the more you do the squishier your body seems to get?

Anyone?

Good-coz that means you need some protein.

So off you pop and buy some. Nothing fancy. Best get a Whey protein. Most of them are. Make sure it's decent quality as some are just full of nonsense and give you wind. We all know Gym Ninja's brand of choice is Maximuscle. They test EVERYTHING to ISO standards to prove what is on the label is in the tub and WORKS.  Choose from Promax, Maxi-Milk (for on the go pre-mixed), or Progain and  Cyclone if a guy & wanting a bit more muscle. Other good brands are EAS, MuscleTec, Met-Rx, CNP, Biotest, BSN...

Fat Burners (aka Thermogenics)

You've heard of these no? the 'quick fix' everyone thinks they can just pop and the fat melts away effortlessly?  Not so straight-forward people! These work in a number of ways, and again all are not created equal nor do they suit everyone. What works on one person may not make a blind bit of difference on someone else. But more importantly on Thermogenics than ANY other supplement is that these are only beneficial IF your eating and exercise regimes are spot on. If you're still cramming junk down your mouth, skipping workouts, binging on booze, going more than 4 hours without eating etc then you're wasting your cash. Thermogenics are useful if you have everything on track and need that last boost. They often increase your body temperature and boost your metabolism. A lot have green tea extracts and caffeine in them as these have been proved as helpful for fat burning. Some people report side effects like palpitations, headaches, insomnia (especially if you pop them too close to bed time), stomach pains, anxiety...especially those who are caffeine sensitive! Benefits include increased energy boost enabling you to train harder, improved concentration, decreased appetite in some.  Ideally if you are starting out then don't bother with these just yet. Get your basics like protein and your diet and exercise sorted first ok? Good brands are Maximuscle Thermabol, Isatori Lean System 7, Muscletech Hydroxycut (NOT for everyone! GN's eyes puffed up taking this!), Nutrex Lipo 6X, and Cytogenix Xenadrine.

Creatine

Now you'll have heard of this??

 'I'm gonna take creatine and grow heeeruge!' Says the guy at the gym.  Hmm. Again, everything works ONLY if you get your foundations in place. Health clean diet and regular structured exercise regime. THEN and only then supplements. Creatine is found naturally in the body and used as a rapid energy system provider. Sudden bursts of effort such as a sudden 5 second flat out sprint to catch the bus, are fuelled by the CP System (creatine) as opposed to your running for 20 mins which is fuelled by the Aerobic system (mostly). So ever wondered why you have to stop after about 10 seconds of all-out sprinting or heaving stuff around? Because creatine depletes rapidly and your body has to then build the stores back again.  So if you need that extra boost to push yourself hard at the gym, then consider this. People wanting to increase muscular gains should take creatine (for a couple of months then take a month off  it before taking it again, or the body gets lazy and stops producing it's own stash) as you can push harder and lift heavier, causing greater muscular development. Creatine is also useful for endurance too, at a lower dosage. So if you want a bit more energy for those long runs or that hour long spin class, perhaps try this? Side effects can be bloating, water retention and in some stomach cramps. Good makes are Maximuscle Creatamax.. or any of the aforementioned companies really....pretty much a basic creatine powder is all you need though so no need to pay extra for a super dooper version-try them all and se what suits your body and purse best.

OK...Gym Ninja is getting tired of typing now. She has done 30 mins skipping at home as she is still trapped in her house due to treacherous roads. Now she needs to go lift some weights OK?

Part 2 of supplements tomorrow.

PS..

Did you all sign up for the freebie 1 day Fitness First Gym pass yet?  The link is on the right hand side if you're interested. Not that any of us  can DRIVE anywhere right now, but you  may as well show willing eh?

Gym Ninja x

PS

Would you rather your key snap off in your frozen front door lock OR the front door itself swell and jam shut in the cold?