What to drink during Workout!

You know that when your mouth is dry and your urine is the color of whiskey it’s time to hydrate. You likely also know that the human body is more than 50 percent water, and that you can’t live more than a few days without it. But that’s where most people’s understanding of hydration ends. Indeed, a recent survey of 300 physicians by The Natural Hydration Council found that nearly a quarter of patients didn’t know how much water they should drink per day (answer: at least 8 cups). The giveaway: One of the most common reasons reported for doctor visits was chronic fatigue caused by (you guessed it) chronic dehydration.

What goes for everyday life goes double for fitness. “Even mild dehydration — losing 1 to 3 percent of your body weight in water — can significantly decrease strength and power,” says Maria Spano, M.S., R.D., C.S.C.S., C.S.S.D., a sports nutritionist for the Atlanta Hawks. “Plus, dehydration makes the heart work harder and can lead to cramping and heat illness.”

That’s where sports drinks come in. By replacing fluids and providing energy-sustaining nutrients, sports drinks can boost performance and prolong stamina. But the key word here is “can.” If the fluid/nutrient balance is even a little off, the sports drink can become little more than glorified water, or worse, it can actually promote the very thing it’s trying to prevent, dehydration. But first things first…

Do You Really Need a Sports Drink?

Ideally, you’d begin every workout well hydrated. And if you’re working out for less than 60 minutes, and your pee is clear and your body is well fueled (i.e., by drinking enough fluids and eating a healthy, balanced diet), you can likely skip the sports drink. Unfortunately, the majority of people are never well hydrated or properly fueled, especially at the start of a workout. Indeed, 88 percent of Americans drink less than the recommended eight cups of water a day, and more than 43 percent of people drink four cups or less, according to a recent survey by the CDC.

In short, most Americans have a drinking problem, which affects the body on nearly every level. Water facilitates biological and chemical reactions within cells. It transports materials throughout the body. It lubricates organs and joints. It helps regulate body temperature. And it’s critical for not only the creation of glycogen (the stored form of your body’s primary energy source, glucose), but also the conversion of glycogen back into glucose.

How all of that might hamper athletic performance is obvious. But the effects of dehydration aren’t just physical—even a 1 to 2 percent drop in body water can reduce concentration, alertness, and short-term memory, according to a report in the journalNutrition Reviews, making it difficult to keep your head in the game. And if you’ve ever suffered from dry mouth during a workout or athletic event, you know how unpleasant, distracting, and uncomfortable it can be.

As such, it’s smart to drink fluids during exercise regardless of whether you think you’re hydrated or not, or how long you plan to work out. “But it becomes increasingly important during longer training periods [i.e., those lasting more than an hour] or multiple shorter training periods spread out over the course of a day,” says Spano. Either way, water is a good choice, but water fortified with electrolytes and carbohydrates (i.e., a sports drink) can be an even better one.

What to Look for in a Sports Drink

Let’s start with electrolytes, which are minerals that carry an electrical charge. They play a pivotal role in many bodily processes, including nerve function, neuron communication, blood pressure regulation, muscle contraction, and the transfer of nutrients into and out of cells.

“During exercise, salt [AKA sodium chloride] is the key electrolyte, as it’s necessary for proper muscle functioning,” says Spano. And since we lose it quickly during prolonged high intensity activity—especially when exercising in high heat and humidity—replacing it can be hugely beneficial.

If you’ve ever noticed salt stains on your workout shirt, you know what she’s talking about. And if you’ve ever experienced muscle cramps, fatigue, dizziness, nausea, or an inability to concentrate during a tough, sweat-inspiring workout, you likely know what it feels like to lose too much of it. But it’s not the only electrolyte that can help sustain athletic performance. Which is why Beachbody Performance Hydrate also contains calcium, magnesium, and potassium.

“We combined specific carbohydrates and electrolytes in a concentration that can increase fluid absorption and retention, and thus lead to improved endurance exercise performance,” says Dr. Nima Alamdari, Beachbody’s executive director of scientific affairs.

The other key ingredient to look at is the carbohydrate, usually in the form of a sugar, which the body breaks down into glucose to fuel muscular work. A little sugar can help enhance hydration and boost exercise endurance and performance, but it’s easy to get too much of a good thing.

What To Look Out For In A Sports Drink

Excessive sugar. “A frequent complaint among athletes is an intolerance to high sugar sports drinks, which have been linked anecdotally to bloating and gastrointestinal distress,” says Alamdari. Such drinks also tend to be hypertonic (i.e., have a higher concentration of dissolved substances than blood), and thus have a slow rate of absorption.

That’s why the carbs in Hydrate are limited to 9 grams, comprising just 3.8 percent of the formula, instead of 6 to 8 percent, as is the case with many other popular brands. “We wanted to create a clean hypotonic solution (i.e. one with a lower concentration of dissolved substances than blood) to optimize hydration status during exercise, and we achieved that through a balance of two sugars [glucose and sucrose] and four electrolytes [sodium, calcium, magnesium, and potassium] to compensate for sweat loss rates,” says Alamdari. “The result is a drink that can maintain optimal hydration and reduce the impairment of performance—or ‘bonking’—during long bouts of exercise.”

Why Hydrate is Better Than Water

At this point in the article, you likely know the answer—while water replaces fluid, Hydrate does it more efficiently and provides performance-sustaining electrolytes and carbs. But there’s one more ingredient that sets Hydrate apart: Quercetin, a compound found in nuts, grapes, apples, berries, and onions that has quickly become one of the most studied phytonutrients for improving sports performance.

In a recent study at the University of South Carolina, researchers found that daily quercetin supplementation resulted in a significant increase in both VO2 max (i.e., aerobic capacity) and time to exhaustion in healthy, untrained subjects. A second studyat Appalachian State University found that quercetin treatment resulted in an increase in the distance covered by subjects during a time trial on a treadmill. Still more studieshave shown that quercetin supplementation can mitigate excessive exercise-induced inflammation, thus helping to speed recovery.

“Another interesting property of quercetin is that, like coffee, it may reduce central nervous system fatigue during prolonged exercise by blocking adenosine receptors,” says Alamdari. Translation: Quercetin can be positively stimulating, helping to enhance focus, delay exhaustion, and make you feel pretty damn good.
For information on how to purchase hydrate feel free to send me a message or email @metricmiller@yahoo.com! Thanks

Breaking News Beachbody Performance

May 12th 2016 

Beachbody Performance Named Official Sports Nutrition Supplement of the Ironman North American Series

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Santa Monica Fitness Powerhouse to Sponsor all IRONMAN Races in North America

Beachbody, one of the world’s leading providers of fitness programs and nutrition products, announced today it has signed an agreement for Beachbody Performance to become the Official Sports Nutrition Supplement of the IRONMAN North American Series beginning in 2016.

The Beachbody Performance Nutrition line was developed by Harvard-trained scientists led by Nima Alamdari, PhD, an exercise physiology and nutrition scientist and Beachbody’s Executive Director of Scientific Affairs. The ground-breaking line of products offers specific ergogenic ingredients needed for every phase of an endurance athlete’s training and competition, and includes:

Beachbody Performance Energize, a pre-workout formula designed to help sustain energy and reduce training-induced muscle acidosis and fatigue, featuring clinically-tested levels of key performance ingredients, including quercetin and beta-

Beachbody Performance Recover, a post-workout recovery protein shake that helps the recovery process after training with a powerful blend of protein and branched-chain amino acids and a clinically-tested level of pomegranate extract to help reduce training-induced muscle soreness.

Beachbody Performance Recharge, a unique nighttime formula combining slow-release protein and branched-chain amino, plus phytonutrients like tart cherry powder that help improve recovery and reduce delayed onset muscle soreness (DOMS) from intense training.

All of the formulas are NSF-certified for Sport which confirms that products do not contain any of the 180+ substances banned by major athletic organizations and confirms that the contents of the supplement match what is printed on the label.  Furthermore, Beachbody Performance products do not contain any artificial colors, flavors, sweeteners, or preservatives.

"I’ve seen first-hand how Beachbody Performance has helped elite and professional athletes improve their endurance and recovery, and I’m excited to see what we can do for the triathlon community," says Dr. Marcus Elliott, MD, a Harvard-trained physician, founder of the world’s leading athlete performance training center P3 Peak Performance Project, and Chair of Beachbody’s Science Advisory Board.

Carl Daikeler, CEO of Beachbody, said, "IRONMAN is synonymous with perseverance, strength, and human achievement, a testing ground of the limits of human endurance. Our long experience in helping people achieve their goals through proven training techniques and the right nutrition has led us to rethink what’s out there for the person who tests their physical limits every day and to create, in Beachbody Performance, a line of clean formulations with ingredients scientifically-shown to improve performance that will help them reach their most ambitious goals."

"Beachbody has touched the lives of tens of millions of people throughout the past twenty years," said Carola Ross, Chief Sales Officer of IRONMAN. "They bring an astonishing wealth of scientific knowledge to the IRONMAN community as well as a passion for physical achievement and commitment to getting results, so we welcome them with great enthusiasm."

For more information on Beachbody Performance and the benefits of these supplements, please visit TriBeachbodyPerformance.com.

Originally from: http://www.ironman.com/press-releases/2016/05/beachbody-performance.aspx#ixzz48UB9A01a


If your triathlete or just an average runner and want more information message me today!

Post Workout

OK so you've put in the time your really wanting to see results but your just not getting enough of what you need post workout. It's very important especially for those that are trying to build to make sure they utilize that "30 minute window"immediately following your workout.

Protein is essential for maintaining and building muscle, but you don’t need to gulp down a carton of raw eggs like Rocky to get the maximum benefit. Consuming 20 grams of protein after your workout should do the trick, report British researchers.

In the study, 48 men ingested zero, 10, 20, or 40 grams of protein immediately after a strength workout. The 20-gram and 40-gram doses more effectively stimulated muscle protein synthesis—the process that helps promote the muscle repair and growth after exercise—in participants than the lower amounts. However, the 40-gram dose didn’t produce any added benefit. 

When it comes to choosing your 20-gram protein source, pick whey, a fast-digesting protein found in milk. The reason: “Whey is a rich source of leucine, an amino acid that activates protein synthesis,” says Alan Aragon, M.S., Men's Health's nutrition advisor.  It contains 10 percent leucine while other animal-based proteins have as little as 5 percent.  And while the majority of your diet should consist of whole foods, wheypowder is an easy and inexpensive way to make sure you’re getting enough protein on a daily basis, Aragon says. (Find the best whey powder for you.

Other whey options include 1.5 cups of low-fat yogurt or 2.5 cups of skim milk, both of which can be added to smoothies. If you feel like cooking, grill up some chicken or salmon. To get the recommended 20 grams, the serving size should be about the measurements of a deck of cards. 

So do you need to gnaw on chicken immediately after your last rep? Not necessarily. “Muscle remains responsive to protein for a least 24 hours after exercising,” says study author Oliver Witard, Ph.D, lecturer in health and exercise sciences at the University of Stirling in Scotland. Although the effect is higher immediately after exercise and decreases over time, it doesn’t mean the opening for protein intake closes after an hour, he says.  In fact, Canadian researchers found that 20 grams of protein every three hours four times a day was better at helping men build lean body mass than eating smaller amounts more often (10 grams of protein eight times a day) or larger amounts less frequently (40 grams of protein twice a day).

But don't drive yourself crazy trying to synchronize your meals to a clock, advises Aragon. For the average active guy, eating protein after a workout won’t matter if you don’t meet other nutritional needs throughout the day, says Aragon. When it comes to building muscle and losing weight, the most important factors are consistent workouts and well-rounded meals that include protein. 

As a beachbody coach and a graduate of Insanity, P90X3, and Body Beast I was thrilled with the release of the New supplement line. Not only did I experience great results but the quality of these products is absolutely the best. If your going to put in the time then spend the money it's worth it. Message me for more information and your  own free account. Questions?? As always I'm here to help

Coach Steve

Shoulder Workout

Just finished my workout did shoulders and then 4 sets with 4 plates on the sled followed up with 24" box jumps after each set. I'm loving my Beachbody Performance Recover right now! It
help's combat exercise-induced muscle soreness and jump-start recovery so you can hit every workout with strength and intensity. Recover takes advantage of the critical post-workout window with the ideal combination of time-released proteins and phytonutrients to help facilitate muscle recovery while helping to reduce muscle breakdown. Take Recover after every workout to help combat exercise-induced muscle soreness, speed muscle recovery, support muscle growth, and restore your strength.* If you would like to learn more or are interested in samples message me! Oh and by the way all Beachbody Supplements are NSF certified for professional athletes!

5 Supplements That Could Transform Your Workouts

Nima Alamdari glanced over his shoulder like a character from a bad detective movie before he pushed the collection of blank white tubs across the table. “You really need to try these supplements, mate,” he said in that proper London accent that makes one sound like an expert in everything. “They’re bloody fantastic.”

If you’re into fitness, you’ve probably been in a similar situation at some point. Your workout buddy has some new powder or pill that he claims will revolutionize the way you exercise and he really wants to turn you on to it. Usually, you demur politely or accept the goods but never use them—unless he tries to hand you a suspiciously unmarked container…in which case you run in the other direction.

But Dr. Alamdari isn’t some random gym rat—and I’m far too cynical to be swayed by a fancy British accent. He’s Beachbody’s Director of Scientific Affairs, former Harvard professor, and one of the smartest people I’ve ever worked with. What’s more, those white tubs were completely legit. They contained an early version of the product he’d spent the last two years working on: The Beachbody Performance Line.

I gladly slid the five tubs that would come to be known as Energize, Hydrate, Recover, Recharge, and Creatine into my backpack. As Beachbody’s Director of Nutrition Content, I’d been lucky enough to be involved with the project from its inception, so I’d been waiting for this moment. “We are known for exercise,” Dr. Alamdari pointed out. “Complementing that with world-class performance nutrition is just a marriage that is meant to be.”

The goal when creating the Beachbody Performance Line was simple: produce a collection of supplements adaptable for any serious exerciser that utilizes cutting-edge science as well as plant-based extracts, phytonutrients, and other natural ingredients—all without artificial colors, flavors, sweeteners, or preservatives.

The execution, however, had been quite a journey, so I was honored to be one of the first to take these babies for a test spin.

***

Dr. Alamdari didn’t whip up these supplements alone in his garage. He worked with Beachbody’s R&D department and enlisted the expertise of our recently-established Scientific Advisory Board to consult on the products and ensure their effectiveness.

This board includes Marcus Elliott M.D., founder of the Peak Performance Project (P3) for applied sports science; performance nutrition specialist Francis Stephens Ph.D.; Michael Balick Ph.D., an ethnobotanist and authority on the use of plants in food and medicine; microbiologist and food health expert Mansour Samadpour Ph.D.; and Dr. Alamdari, who was a member of the Harvard Medical School faculty before leaving academia for Beachbody.

“We are leveraging research done by the best in the world and we’re leveraging research that has been shown to work,” Dr. Alamdari explained about the collaboration.

Here’s a look at the lineup.

ENERGIZE
The goal of this lemon-flavored pre-workout mix is to improve performance, increase focus, and delay muscle fatigue. It does this with three key ingredients.

Low dose caffeine from green tea. Research indicates caffeine works via the central nervous system, delivering signals to your brain that energize you both mentally and physically. The current thinking is that low dose caffeine is every bit as effective as high dose—without the jitters.

Beta-alanine. This amino acid is a precursor to carnosine, a substance in your muscles that reduces fatigue by shielding against acid build up. One side effect of beta-alanine can be a slight tingling in the face or extremities—a feeling I’ve come to love because it tells me the stuff is working.

This anti-inflammatory phytonutrient is believed to increase the production of mitochondria, the “batteries” that make cells work. It’s also what gives Energize its disco-yellow color.

HYDRATE
This citrus-flavored supplement is intended to be used during workouts to keep you well, hydrated. It also replenishes electrolytes. It does this by capitalizing on a fancy concept called osmosis.

Long story short, liquids containing fewer particles (ex. sugar, for example) will pass through a permeable membrane (ex. your stomach lining, for example) into a liquid with more particles in an effort to create a particle equilibrium between the two areas.

Many sports drinks contain a lot of sugar in an effort to both hydrate and fuel the body. The problem with this is that they’re hypertonic—meaning they contain more particles than blood—so they don’t absorb well. The result is they slosh around in the stomach, and any athlete who’s ever experienced “gastrointestinal discomfort” after chugging a bottled sports drink knows what I’m talking about.

Hydrate contains fewer particles—meaning they’re hypotonic—so it is absorbed by the bloodstream faster. The results is you hydrate more effectively and maintain a better electrolyte balance. This is especially important to athletes, considering that even slight dehydration can have a huge impact on performance.

RECOVER
While carbs can play an important role in exercise recovery, the current thinking pinpoints protein—about 20 grams of high-quality protein—should really be the focus. Right after you work out, your muscles go into serious rebuilding mode. By consuming protein within 30 minutes of working out, you give your body the building blocks it needs to do this effectively.

Recover is chocolaty post-workout drink does this with a propriety blend of fast-absorbing whey protein, medium-absorbing pea protein, and slow-absorbing casein protein to assure you have protein on hand for the entire process. Within the blend you’ll also find an optimal combination of branched chain amino acids (BCAAs), amino acids that are especially useful for building muscle.

It also contains pomegranate extract, which contains ellagitannins, powerful anti-inflammatory polyphenols shown to be highly effective for recovery from exercise.

RECHARGE
Sleep is when all of your body’s natural recovery processes ramps up. To take full advantage, this pre-bedtime, vanilla supplement contains micellar casein protein. (Micellar means it’s especially pure.) Casein is especially useful during sleep because its slow absorbing nature means it will keep muscle synthesis going strong during most of the process. One recent study showed casein before bed increased amino acid activity for seven and a half hours. 

Recharge also contains BCAAs as well as tart cherry extract, a natural anti-inflammatory substance packed with phytonutrients known as anthocyanins that have also beenshown to mitigate exercise-induced muscle damage. Tart cherry also contains melatonin, a hormone that can improve sleep quality.

The reason for the various anti-inflammatories in the line is to attack inflammation as many ways as possible. “As an athlete, where inflammation is exercise-induced, what can the effect of nutrition do?” Dr. Alamdari pondered. “We are really trying to tackle whole body exercise-induced inflammation, taking multiple pathways.”

CREATINE
Rounding out the Beachbody Performance Line is a proven, safe creatine supplement. When you push your workout so hard that your muscles run out of oxygen, your body relies on phosphocreatine to generate adenosine triphosphate (ATP), the substance your body uses for energy. Supplementing creatine means you get a little more ATP, which means you can hammer out another rep or two.

There are several forms of creatine and every so often “the next big thing” comes out, but it never lives up to the hype. Beachbody Performance is creatine monohydrate, the most proven form around. It’s also sourced from Germany, a country known for the purity of its creatine.

If you’re supplement savvy, you know why it’s important to use “safe” as an adjective when discussing creatine, a substance steeped in misinformation. To counter stigma like this—and to give a clear, direct message that the entire Beachbody Performance Line is safe and legal, we’ve taken the extra step to have them NSF Certified for Sport, a program recognized by organizations ranging from the NFL to the PGA. ” There has been news recently on banned substances found in some sports supplements,” explained Michael Wilson, Beachbody’s Executive Vice President of R&D (and fellow cyclist), “We certified our Beachbody Product Line to give our customers the added assurance, whether they’re weekend warriors or professional athletes, that the advantage we’re giving them is safe and complies with the highest level of requirements in professional and amateur sports.”

***

When I lined up the tubs on my kitchen counter, I felt how you might be feeling now. All that science was really exciting, but was this stuff really going to impact my performance and recovery? In other words, what was in it for me?

As a competitive cyclist, I lay down 200+ miles weekly and burn through 1000+ calories with every workout, so it’s hard for me to get all the food I need. Add to this the fact that I’m a middle-aged man, and it’s pretty easy to understand why I’m sore most of the time.

So, I was pleasantly surprised when, within a week of supplementation, my usual soreness subsided. Drastically.

Then I started riding faster. Much faster, shaving minutes off a number of my personal records. And with my increased ability to hammer, my belt size dropped a notch, my thighs increased in size, and my weight didn’t shift—meaning I was losing fat and gaining muscle.

As I poured the last of my one-month’s supply out of my tubs, I told Dr. Alamdari I was ready for more. “Sorry, mate,” he shrugged unapologetically. “We’ve run out. Might have some more before the launch.”

I was shaken when the good doctor cut off my supply, but I’m no stranger to the mean streets, so I’ve been able to procure the occasional tub over the interim months—even though it’s been tough. Regardless, I’m as excited as anyone to see the Beachbody Performance Line launch, not just because it bumps this company up into the Big Leagues of Serious Sports Nutrition, but also because it’s helping me take my training to the next level.

What’s it going to do for you? Want a sample? Message me today and I will get you started!

These products along with our dense nutrition vitamin packed  shakeology are available at my team beachbody store now! You can use this link www.beachbodycoach.com/STEVEMMILLER.

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