Author: Ryan
Move over Gatorade, BEER is here!
Beer as a sport’s drink? There is more science and evidence behind the consumption of non-alcoholic beer to aid in recovery than there is for Gatorade or other “sports” drinks. Performance drinks like Gatorade are not that popular in Germany and non-alcoholic beer can be found in vending machines at sports clubs there. Germany’s love for beer was well publicized around the 2018 Winter Olympic games with Germany brewer, Krombacher outfitting them with over 3,500 liters of the non-alcoholic beer and an additional 11,000 liters of their alcoholic version.
Why beer though? Based upon a double blind study conducted by Johannes Scherr, (financed by a brewing company), in which he gave runners in the 2009 Munich Marathon nonalcoholic beer every day for three weeks before and two weeks after the race. These runners suffered significantly less inflammation and fewer upper respiratory infections after the race than runners who had been given a placebo.
This study was conducted by Scherr to determine if there were in fact health benefits to beer, specifically non-alcoholic beer. “After that, we really had the proof: It’s really healthy and not only a marketing gag,” said Holger Eichele, the chief executive of the German Brewers Association. From 2011 to 2016, German consumption of nonalcoholic beer grew 43 percent even as overall beer consumption declined, according to Euromonitor International. Brewers developed new techniques to improve the flavor and offer more varieties of non-alcoholic beers. In response there’s now more than 400 nonalcoholic beers on the market in Germany. Iran is the only nation that consumes more non-alcoholic beer. As German alpine skier Linus Strasser says, “It tastes good, and it’s good for the body,” adding, “It’s isotonic. That’s why it’s good for us sports guys.”
An isotonic solution is a solution that has the same salt concentration as cells and blood. Think of an IV bag that you drink and tastes like beer because…it is beer. Further evidence needed?
Chilean doctors did another study on non-alcoholic beer in 2016. This study took seven professional soccer players of similar age and experience and put them through a double blind study. This study was not funded by any third parties like the German study, most notably, not funded by a brewer.
Conclusion of the 2016 Chilean study:
“The consumption of 0.7 L of non-alcoholic beer before exercise could help maintain blood electrolyte homeostasis during exercise. The consumption of 0.7 L of alcoholic beer before exercise increased plasma K+ and decreased plasma Na+ during exercise, which could negatively affect sport performance and health. Water ingestion before exercise also resulted in a decrease in plasma Na+ during exercise. Non-alcoholic beer, but not alcoholic beer or water, may be an effective sports drink before exercise.”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924186/. In simple terms, non-alcoholic beer helps you maintain your electrolyte balance, and thus, heighten your endurance.
Based on these studies, the success of the German sports programs use of non alcoholic (The 2014 World Cup winning side became the first european nation to win a World Cup in the Southern hemisphere–Brazil. They had lots and lots of non-alcoholic beer), advocation from numerous athletes from around the globe, and my own experiences using non-alcoholic beer, it is recommended to ingest non-alcoholic beer for its numerous health benefits–and yes, it should replace your Gatorade and it should be part of your pre and post workout hydration and recovery plan.
In addition to the clinical studies on non-alcoholic beer, let’s review some of the “Benefits” of beer that are sure to exist in non-alcoholic beer (it just won’t make you dance better or other people prettier).
Beer contains polyphenols and antioxidants from the wheat, barley and hops. In addition to helping reduce inflammation, these wonderful beer byproducts are evidenced to boost the immune system, especially in the upper respiratory tract. Let’s also not forget XANTHOHUMOL, a flavonoid in beer, which has been proven in clinical studies to improve cognitive function.
Then there’s all the anecdotal evidence…beer can protect your heart, prevent kidney stones, lower bad cholesterol, strengthen bones, reduce stress, improve memory and do your taxes. (No, not the last part, just making sure you’re paying attention).
The known and assumed benefits of beer are even greater in nonalcoholic beer as proven by the above named studies and the known detriment of alcohol. There ARE benefits for 1-2 alcoholic drinks per day for adult males, and 1 alcoholic drink per day for females, but all benefits are lost once one exceeds those amounts and we all know too well how difficult those lines are. In other words, alcoholic drinks are not a health tonic, but you can and should consider a nonalcoholic beer as a health tonic and sports drink.
Other things of note in terms of NA beer (nonalcoholic beer) are that there are far fewer calories compared to its alcoholic counterpart. In addition to reaping all the known and associated health benefits from beer, many athletes struggle to get the replenishment necessary for continuous bouts of exercise. NA beer is emerging as a great response for this need. Many brewing companies are fashioning entire lines of NA beer to satisfy this expanding market. These brewers don’t seem to be dead set on punishing a drinker for choosing a NA beer, which is a far pour from their predecessors (Odouls, Sharps, etc). Like their predecessors, NA brewers are kind enough to package the product the same while also helping you feel the experience by charging you every bit as much as the supremely tasty micro-beer just down the aisle–so don’t worry, the experience is maintained. (Not complaining by the way, the cost of production for NA beer is no less than that of it’s crazy uncle Al).
My top two brewing companies that you can find just about anywhere for NA beer are the German brewer Clausthaler, and the American brewing company, Athletic Brewing out of Stratford, Connecticut. I would compare the lager from Clausthaler to a refreshing Rainier beer/Heineken/pilsner, while the Athletic Brewing Company offers an array of beers currently, three of which I have had many of, and enjoyed. The three I have had and liked are the “All out extra dark”–which is essentially a stout. The “Run Wild IPA”–which is a malt forward IPA with a touch of citrus. My favorite of these is the “Upside Dawn Golden Ale”–it is crisp and refreshing and tastes super great after a workout! The NA beer market as a whole will be predicated by the promotion of NA beer as a health drink. In the name alone and with sports celebrity endorsements, Athletic brewing has signified this and brands like Gruvi are right there with the science backed taglines.
BEST of the Near Beer Best?
1.CRUX NO MO IPA
2.FREMONT N/A IPA
3. GUINNESS DOES A GREAT N/A IRISH STOUT
4. DESCHUTES HIT THE MARK WITH THEIR N/A PORTER
I use NA beer in the crucial pre and post workout windows, and throughout the day–literally whenever I feel the want. I love having them along for before, during, and after hikes. For bodybuilding specifically, NA beer has been very helpful in the “Carb Up” process leading into a show, to keep inflammation down, and to help calm the nerves leading up to performing near naked in front of judges and an audience.
In the end for me, NA beer has been a godsend. I love beer. I have been drinking it since I was a kid, no kidding. I was a very unofficial, rather inebriated, and unapologetic spokesman for Rainier Beer as, “Ranierman” for many years (picture attached). I understand the thirst for beer. Furthermore, I know my thirst for beer with alcohol in it doesn’t produce my finer moments and hinders my ability to progress to the person I want to be. Alternatively, I have discovered through research and application that NA beer aids and promotes my progress. NA beer alternatives offer a healthy option to those looking to maintain social connections in alcoholic environments without stigma and with all the benefits of beer (minus the clouding of inhibition). NA beer also provides a myriad of health benefits that warrant its inclusion into the daily diet. The evolution of NA beer in regards to science backed proof of its benefits and the expansion of brewing technology and marketplace, promises more good brews to come!
“ NA beer leaves me with no restrictions-I can have the beer whenever and not have to worry about any side effects of alcohol like impairment, dehydration, or a hang over. NA beer really lets me unwind and not worry about a thing, and it does not sacrifice on taste. That helps me get the fluids necessary to keep my body running”
— BEN KANUTE, OLYMPIC TRIATHLETE
2019 Ironman Overall Victory
“I Drank NA beer throughout my prep and especially the night before in my Carb Up process! I prefer Clauthauler or Athletic Brewing Company for my NA beers.” …Ryan Bee, Classic Physique overall winner 2019 NW Ironman Naturally, WNBF physique Pro, and owner/creator of BEEfit training systems and studios.
Sources
https://www.getgruvi.com/blog/non-alcoholic-beer-as-a-recovery-drink
ubmed.ncbi.nlm.nih.gov/11093684/
https://www.nbcnews.com/better/health/7-science-backed-ways-beer-good-your-health-ncna788986
https://onlinelibrary.wiley.com/doi/abs/10.1002/mnfr.200800493
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1530-0277.2010.01286.x
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924186/
5 Essential Dietary Tips that are Undeniable!
Number one: Drink More water
-aim for one ounce of water for every pound of weight–or simply a gallon a day is great for most!
Number two: Reduce your sugar intake. This includes fruit juices, “Sugar Free” additives that emulate sugar, and there is likely a lot more sugar in processed foods–so watch out.
Number three: Eat more veggies! It is hard for most people to habituate this habit–taking some greens in a supplement form just isn’t the same. Prep yourself for success!
Number four: Eat more whole foods! (And less processed foods!). Nutritionally dense foods are typically loaded with protein, slow release carbs, healthy fats, fiber, and more–so load up your fridge and pantry with the right foods!
Number five: Fill in nutritional gaps and times in your day with a practitioner grade supplement to ensure against malnutrition and promote optimal health. There is getting by and there is thriving. You might be getting by without proper supplementation, but YOU WILL NEVER THRIVE WITHOUT IT! I am being blunt and honest here. The body demands a lot from your nutrition and the foods we consume are typically low in vital nutrients we need. By doing the simple act of taking a high quality multivitamin and mineral complex, one can have the assurance that they are getting the nutrients they need. Additionally, most people are in need of additional protein in their diets, or have other deficiencies brought on by their diet or environment. Using the certified, practitioner grade supplementation I recommend to address these deficiencies is an essential way to progress towards optimal health.
Which Supplement Brand do I recommend?
dotFIT…see link below
Additional tips:
Keep your eating windows to 12 hours.
Eat every 2-4 hours–prolonged starvation windows are not helpful and eating/snacking less than 120 minutes from your last meal is not likely to be utilized by the body! In other words, if you are wearing it, you ate it!
Consistency is key!
Most food cravings are habits and not needs!
Use my link for access to the best supplements in the market place today! All one brand, no contradictions and no wasted $ on BS and marketing hype! Potency, purity and quality that is unmatched in the industry…dotFIT!
Use the above link for the BEEfit dotFIT store, please select Ryan as your trainer at checkout. It is recommended that you set recurring order option up for your supplements used every 30 days…which is all except the SuperOmega (60 day supply).
Let me know if you have any questions…
Here are your optimal health stacks…
Essential Stack
Active MMV (AM and PM with food)
SuperOmega (once daily with food)
AminoBoost XXL (Pre and post workout–and as needed)
WheySmooth
Essential Plus
Active MMV (AM and PM with food)
SuperOmega (once daily with food)
AminoBoost XXL (Pre and post workout–and as needed)
WheySmooth
Pre/Post Protein powder
Muscle Defender (Post workout and before bed).
Workout Extreme (pre workout energy, energy & coffee replacement)
Pro Stack
Active MMV (AM and PM with food)
SuperOmega (once daily with food)
AminoBoost XXL (Pre and post workout–and as needed)
WheySmooth
Pre/Post Protein powder
Muscle Defender (Post workout and before bed).
Workout Extreme (pre workout energy, energy & coffee replacement)
NO7Rage (extra energy for lifts–workout extreme can be taken on a fast). Do not combine with workout extreme unless you have a high caffeine tolerance (stay under 400mg caffeine).
Creatine XXXL (Pre and post workout)
Joint Flex (Am & Pm before meals)
dotBARS (snacks)
As you can see, the more advanced you become in your training regimen, the more need you have for recovery and the more gaps there are to fill in your nutrient replenishment (nutrition).
My Goals… (as shared on IG)
Classic bodybuilding. I’m an all natural bodybuilder—no synthetics in these aesthetics. A lot of inspiration for the physique I aspire for comes from the golden era of bodybuilding and greats like Frank Zane (I’m not saying one way or the other that he was all natural btw). Like a statue saluting muscular proportionality. My results are indicative of my training and no shortcuts have been taken–in fact, mostly long routes wrought with obstacles…so I have a good sense of the terrain here…
I recognize I’ll probably never be over 200 pounds at this point in my lifting career (I’m nearly 40 and I’m 175 pounds stage weight here—goal is 10 more pounds!). But I’ll keep working hard to add quality muscle in balanced deposits and continue to develop better habits and systems for achieving the best physique. This is just one of the ways I continue to add to my arsenal of teaching techniques.
There are so many nuances to improving the physique to its peak. Working in the bodybuilding community with other professionals and aspiring professionals keeps the inspiration fresh. Iron sharpens iron. Anyways. I’m coming for you Frank Zane and my goals are to be a #wnbfworlds champion in #physique and #bodybuilding and to go pro in #classicphysique putting it in writing makes me have to keep my word.
What happens at BEEfit?
Fat loss and muscle gain is our claim to fame!
We also specialize in mobility, nutrition, contest preparation, and sport’s specific training.
All this training experience in one place!
Years of experience in collegiate sports, physical education, rehabilitation, personal training, and bodybuilding have coalesced into the hybrid training systems produced by BEEfit. Combining unique personal experiences with cutting edge sports nutrition and training helps BEEfit to continually produce engaging programming that not only produces desired aesthetic results, but increases strength and endurance. Translation: yes you will get visible results, but more importantly, you will feel and move better.
To enhance your training experience, our studio is equipped with brand new, high end equipment. Not that you need your equipment to look good in order to see results, it is nice to know that you are using sturdy, safe, and very clean equipment. We don’t cut corners with our equipment or our programming! Each training session is guided by a professional trainer. All the right tools for the tasks are here and there is never any waiting for the right equipment! Moreover, we will make sure you are using the right tool for the job optimally!
Our revolutionary training systems are designed to be done in a small training group. These small groups consist of 2-10 people and these numbers allow the instructor to help individuals focus on form and details while still moving at a good pace. Small group training also helps build accountability while forging a strong feeling of camaraderie and energy.
Results are proven to follow when individuals do personal training 3 or more times per week. For less than the cost of one private, one-on-one session, an individual can train 3-6 times in the personal training groups.
These classes are designed to give you 3-6 days of training per week, and cover all the muscles of the body. Group training begins with an initial weigh in and body fat test. This is used to create your personalized meal and supplement guide. Additional tests and updated meal guidelines are just $50.
These classes are offered Monday through Friday from 6-7am, and Tuesday, Wednesday, and Thursday nights from 530-7pm. There is an additional class on Saturdays 9-10am to cover core specifically, and any additional needs of the week.
We also do traditional, one-on-one personal training and book training groups outside of those times. You can set up solo sessions, buddy sessions, even establish your own group times (Teams, offices, book clubs, etc.)
When it comes to fitness, BEEfit has you covered!
Give us the chance to BEE a part of your fitness journey!
Would you like to schedule a phone call to discuss which option would be best for you?
Send us a message and let’s get you set up today!
Super Deal on Protein!!
Use the link to gain access to our dotFIT online store and it is By One Get One (BOGO) on all unflavored protein products!
NSF certified WheySmooth, Plant based, and Pre/post-my favorite blend to use solo or add to a serving of WheySmooth for a full meal.
We utilize dotFIT for the simple reason: it is the best there is!
Habits you can implement today that will make you healthier…
1- drink water. Consume 1 oz. h2O for every pound of weight
2- take 3 separate 10 minute walks per day–preferably following meals.
3-Eating within established eating windows–12 hour window and eat every 2-3 hours.
4-take an NSF certified, daily multivitamin and mineral complex. Why? Because the average diet is deficient in key micronutrients and minerals.
-But I eat healthy you say…Great, so do I, and I still take my multivitamin and benefit from it. There is no way to account for varying nutritional deficiencies from our food sources. A high quality multivitamin is insurance against deficiencies.
-Oh I take a gummy multivitamin from Costco you say…well bully for you, you’ve gotten into the habit of taking something you “think” is good for you. Now let’s address the FACT that even if that gummy had label claims backed by science and a third party (which it DOES NOT), your body wouldn’t be absorbing those key micronutrients and minerals at the proper time in the digestive system. In other words, the gummy is broken down so fast and absorbed so rapidly, that any nutritional value fails to be dispersed when you actually need it. You do get a refreshing and habit building fish of glucose though.
-I actually take this really expensive vitamin pack from my friend who sells supplements and shakes you say…Oh great, are those NSF certified supplements? Oh they’re not tested by a third party at all? But they come in a variety of super nummy flavors and fantastic label claims and the value is so good you say. Well I think if you hear what you are saying, you know you are full of shit.
-keep it simple here when it comes to supplementation. I stand by ONE brand. It is the ONE brand I take and the only brand I recommend to my clients and my family, dotFIT.
5. I have attached a brief write up on supplementation stacks that could be useful depending on your goals. There is also a link to use that connects the dotFIT order with BEEfit and we can help make sure you are taking the right things for your goals. This is a practitioner brand and it is not sold in private channels. If you have any questions about any of the dotFIT products, please message me.
BEEfit link to dotFIT store:
(recommended that you set up recurring orders for discounts/free shipping)
Use the link for the store!
Youth:
Active Multivitamin 1 x day (up to age 17, take chewable if cannot take tablet).
SuperOmega–take on days that don’t eat fatty wild fish.
First String Protein Powder (this is the preferred formula, but Pre/post, wheysmooth, and best plant are fine as well if dietary needs exist)
Average Adult (not doing any training):
Active Multivitamin, SuperOmega, WheySmooth.
Athletic Adult (training 5-6 days a week):
Active Multivitamin, SuperOmega, WheySmooth, Pre/Post Protein Powder, AminoBoostXXL, Workout Extreme, Creatine XXXL, dotbars, and perhaps JointFlex.
Trying to lose weight:
Active Multivitamin, SuperOmega, WheySmooth, therm accel, liver support, carb repel, AminoBoostXXL, Workout Extreme, Creatine XXXL.
Trying to gain muscle/size:
Active Multivitamin, SuperOmega, WheySmooth, First String Protein Powder, AminoBoostXXL, Workout Extreme, Creatine XXXL, dotbars.
It is time to constantly be more consistent towards your aspirations and dreams
As some of you know, and a few appreciate, I am a writer. As some of you may know, and a few appreciate, I am a bodybuilder. I bring the two together in my training. The mind works better when in harmony with the body and the body works best in motion. This is what I mean when I speak of “Neuroplasticity.” The mind awakens during activity and new thoughts and patterns of thought emerge as the mind is more apt and able to expand and develop.
Daily activity for the body, daily activity for the mind:
As I mentioned earlier, I have a passion for bodybuilding and an affinity for writing. These are my two main habits of health. I pour my spirit into these activities consistently, and they constantly provide my spirit, mind, and body opportunity for growth. Growth, aka, change, are constants. Why would we choose anything other than consistent growth?
Where do you start?
We all begin at different stages.
The key is to begin a plan that allows for consistency and progress.
If you are not consistent, the habit can’t change you.
If you are not progressing, the habit won’t intrinsically motivate you, and you quit or consistently simply “go through the motions,” missing out on the valuable mind-muscle connections and fail to find the value in the activity.
Without progress we feel like failures and most folks won’t continue to do things they consistently fail at.
Mind:
I recommend a daily journal. Write whatever you want for 15-30 minutes a day. Perhaps it is just a series of expletives or a run-on sentence ramble, or an opus of sorts, or anywhere in between–fabulous, get the thoughts out on paper or into the word processor screen. I ask that you actually write and don’t use dictation methods, as they disrupt the physical link of your mind to body as you shape and trace language onto the page.
-I recommend a monthly, “Rantpad/journal” that you fill up each month with your thoughts, feelings, expressions, and so much more. You are not limited to the non-fiction section of your life. -Expand and get fansical, comical, whimsical–put yourself on a pedestal, drag yourself through whatever hell or heaven you want on paper–then step back and see what story you’d rather attach yourself to.
-If you just cannot get yourself to do this journal step, reach out to me for some writing prompts please.
Body:
Keep it simple.
Keep it consistent.
Form: Range of motion, time under tension, and proper execution of motor patterns.
Exercise variety: Personal goals, body types, equipment access, etc will dictate the needs here. The thing is though, that if you properly do a steady regimen of even body weight motions, one can maintain an established physique and improve upon a, “Non-established Physique.”
That is to say, if you’re, “Out of shape” and waiting for the right gym to open up right near you with the right schedule, etc: you are falling for an excuse for failure or suffering from ignorance–which is just another excuse for failure.
If you don’t know how to do something that you feel/know can help you progress, LEARN.
Learn on your own or from an expert in the field.
Learning on your own is often more time consuming, wrought with errors and setbacks, but in my experience, rewarding.
If you are in, “No hurry,” are a self starter/learner, then going it on your own can be rewarding. One cannot argue that having someone with more experience/knowledge to learn from/with, can provide tremendous opportunities for additional growth.
Conclusion:
If you are the smartest/hardest training/thinking person in the room, find a new room or invite more knowledge into your room.
Most of us have been hosts to bad habits and EXCUSES.
We all hear that lazy, adversarial voice in our heads.
How much you listen to that voice is a matter of habit, a matter of choice.
You can rewire the voice(s).
You can make the choice(s).
Recognize that the body is more willing than the mind.
If the two of you combine and strategize, you will realize a progressive potential.
You won’t see the glass as half empty or full, you will see the full glass getting larger.
The vessel is always full, so it will need to consistently expand to meet the demand of the contents that are not content to keep their volume down.
Let’s get loud.
Let’s be proud of our progressions but not prideful.
Let’s get rid of the excuses that tie us to bad habits, this will be wonderful.
Time to formulate a plan:
I am here on Earth to share my passions for writing and fitness.
With God as my witness, I am committed to this.
I believe the two will save the world.
Writing for expanding the ability of communication.
Fitness for providing proactive health care that also makes for healthier minds, so we can better express ourselves verbally to one another and through our daily actions.
I have my teaching systems rooted in experience and nurtured by application.
If you are interested in beginning a program, let’s set up a call to talk about your goals and set up a plan!
-Rates will vary upon needs, but there’s rate programs for all budgets!
-At home programs, with or without equipment.
-In person training? Let’s chat!
-Nutritional Guidance: 80% of your health is determined by this, and I can guide you through the proper habitual changes needed to get your eating habits under control and helping you work towards your goal. This can be done remotely and very affordably!
Message me today and let’s start progressing together!
Ryanbeefit@gmail.com
Most Supplements Are TRASH!
A majority of mass market supplements are underformulated or full of contaminants. These are the non-NSF-certified supplements most consumers buy and are found at Costco, supplement stores, sold by pyramid schemers, and endorsed by celebrity athletes that have long gotten their gains from PED use.
How did this happen? Namely deregulation of the supplement industry by the Dietary Supplement Health and Education Act of 1994, or DSHEA. Since this time, supplements have all been assumed by the FDA to be safe and their label claims true until proven otherwise. The burden of proof lies in the trial and error use of these supplements by the general population and when and if the product is proven to be faulty, there is little to no recourse in corrective action. To put it plainly: THERE IS NO REGULATION OF SUPPLEMENTATION IN THE US. I can sell you magic workout powder that my supplement label claims is made from the stemcells of Jesus, charge what I want, sell it on Amazon, and you can’t do a thing about it when all you get is micronized sucralose with a splattering of random stimulants. That is mass market supplementation. All label claims and window dressings, no efficacy, no quality, no purity, no potency, no guarantees of label claims.
How is dotFIT different?
They are the most thoroughly researched and certified practitioner supplement brand–which is to say it is only sold in private channels, sold by trained professionals, and taken by more professional athletes than any other brand.
What is NSF then? NSF is the highest certification board in the US for supplements. “The NSF mark assures consumers, retailers and regulators that certified products have been rigorously tested to comply with all standard requirements. (https://www.nsf.org/about-nsf).
I recommend everyone begin with the
1-Active Multivitamin
2 Protein powder (whey, best plant, or pre/post &/or Aminoboost XXL)
3-SuperOmega is recommended If you don’t wild fish 3 x’s week or more.
4-WORKOUT EXTREME : If you like caffeine and/or often drink energy drinks–stop with the energy drinks–black coffee is fine and all, but dotFIT’s workout extreme is an improvement as an energy source. Replacing the energy drinks with the WORKOUT EXTREME will save $–and be much more healthy ($20/month or less).
Please email me if you have any questions! You should also use the supplement screener on the dotFIT website.
Set up recurring orders of $25 or more for free shipping and discounts. You can adjust the recurring orders easily and get reminders before they are sent.
No brand matches the quality, purity, and potency of dotFIT.
Below are links and brief explanations of each supplement. There is an abundance of information available on the benefits of each of these in addition to thorough explanations of the formulas and the NSF testing supporting their efficacy. Links to this information can be found on the dotFIT website. You don’t need to click each link to get to the cart, but here they are. You can just click the first one and then add the rest of the things to the cart. At check out you should get the option to set up 30, 60, or 90 day auto re-ordering. I suggest you do so to avoid running out of essential nutrient support once you’re accustomed to it. I have listed below the supplements to correspond with your meal plan that is forthcoming. They are listed in order of importance and taken as such. I.E. The protein powder won’t be as effective if you’re not taking your multivitamin with food 2 times a day consistently.
My exact stack of supplements as an all natural, professional bodybuilder:
Active Multivitamin
Super omega
Pre/Post Protein powder (chocolate and birthday cake flavor packets)
AminoBoost XXL
All natural Whey Smooth Protein Powder (chocolate)
Muscle Defender (stabilized Glutamine)
Workout Extreme (if you like caffeine)
Creatine XXXL
Superior Antioxidant
Dotfit bars like the pb&j or lemon stick, or the cookies for snacks–all flavors are good.
digestive enzyme
probiotic
Everyone, even if they’re not working out regularly, would receive health benefits from the Multivitamin, the superomega, and either the aminoboostxxl/whey smooth for protein support.
Youth athletes should all be on the aforementioned multivitamin and super omega. Additionally, they need a focus on hydration and carbohydrate intake in a 2/1 ratio to protein. IE, 150 pound kid aims for ¾-1 ounce water for every pound of weight and 300 g of carbs per day and 150 g of Protein. Most youth athletes should be on First String protein powder.
First String protein powder. For youth athletes or as a meal replacement for an adult. This is ideal pre and post training fuel.
Pre/Post Protein powder:
Some like the additional flavors and slightly lower carbohydrate profile of the pre/post workout protein formula. You can get a variety pack with these and they’re quite tasty. Orange Cream and Birthday Cake are my two favorite. (after writing this for you, I realized that I should just post this in general. I want you to know I intended this for you and that this is the same stuff I wish I had to take when I was younger and what I have my niece and nephew taking).
In addition to the Active Multivitamin
There are a number of key supplements to aid in optimizing nutrition…
Super omega – take with evening meal if you don’t eat fatty wild fish that day.
Superior Antioxidant – take with post workout meal.
Amino Boost XXL Watermelon, Grape, Lemonade, or Blue Raspberry. Take pre and post workout as directed, or during a workout, or between meals
Muscle Defender (Glutamine)–take post workout with shake, aminos or just water if eating a meal.
Whey Smooth (vanilla or chocolate) – take post workout if not taking aminos, otherwise use to make smoothies by adding additional ingredients to make a meal replacement (see recipes on dotFIT website).
First String protein powder. For youth athletes or as a meal replacement for an adult. This is ideal pre and post training fuel.
Pre/Post Protein powder:
Some like the additional flavors and slightly lower carbohydrate profile of the pre/post workout protein formula. You can get a variety pack with these and they’re quite tasty. Orange Cream and Birthday Cake are my two favorite. (after writing this for you, I realized that I should just post this in general. I want you to know I intended this for you and that this is the same stuff I wish I had to take when I was younger and what I have my niece and nephew taking).
Sources
Minutia:
The difference is in the details…
It is a DIY kind of world these days. Everyone is a self proclaimed expert in something. Often these folks operate on Social Media channels and present more than one thing that they have mastered long enough to capture in a picture. That is great for them if it helps them maintain their happiness. Too often though, these “Gurus” have not been down the road of maintenance or progression long enough to really lead. For a leader, the road is never ending and they’re always ascending. The difference is in the details…
One of my favorite quotes is from Socrates, “the only true wisdom is in knowing you know nothing.” From a point of humility the mind is more susceptible to wisdom, from a matter of grace we are a better disciple, and life is the teacher if we develop an ear to hear the lesson. In other words, don’t waste any time in becoming a student of life–class is in session and we are in charge of making sure we are in a state of progression! Your mind and body are actively getting better or worse–there is no constant state for organic matter. The great thing is though, we each play an active role in our development or our demolishing. The choice, to a large degree, is up to us as individuals and the results are a conglomerate of the details. What is great is that we are all on our ways to becoming great masterpieces and our mortality dictates that we never scrap the canvas, but rather we layer on the paint and continue to improve the image of ourselves.
We must all accept our roles as artists in active pursuit of the creation of our own beings. “Art takes discipline,” as Bukowski says, and anything that is a creation, is art. So from the start, we are art. This explains why we like to be appreciated. This explains why it can matter to be understood and accepted. This can also explain why it is so important to be mindful of the details that make up, US. Accepting and attaching yourself to things you don’t truly want to identify with can have damaging consequences on your development. We best recreate ourselves in physical recreation…you know the saying, “Born in Dance?” or how, “working out makes me feel alive?” These are flow states where our bodies come to thrive. The object mind state known as Neuroplasticity. Neuroplasticity is the brain’s ability to modify or re-wire itself. Without this ability our minds would never develop beyond a state of infancy–some would claim there are many without this ability.
Movement is one of the best ways to increase Neuroplasticity. I believe that some movements promote more neuroplasticity than others. I formed these beliefs over the last 16 years of recovery from a severe TBI (Traumatic Brain Injury). I think it is important to share what I am continuing to learn from my role as a survivor of TBI (multiple injuries actually and specifically 2004 and 2014) whom has found advanced recovery methods. The benefits from exercise in terms of neuroplasticity are not limited to those that have suffered brain injury, and more so, they are beneficial to healthy cognitive function for everyone!
It is up to you to find and maintain your focus to build habits that will progress you towards who and what you would like to be. To find your “Reason” or “reasons” to continually motivate yourself through the high and low points in life is certainly integral to our success or strive for “quality” in life. When it comes time to properly integrate fitness into the pattern of your life, that is where I enter as your fitness professional. I have been progressing my fitness habits for over 20 years and worked with thousands of individuals on improving their fitness. The lessons I have learned are too numerous to be gleaned from a single article or hour of interaction. The motivations I have for you are too great and personalized to be contained in a social media post. The details I have to share with you, will all add up to create the progressive masterpiece of art that is you.
Join the Small Gym with Big Results!
Now is a great time to join! 4 spots in the Tuesday, Wednesday, Thursday night 530-7pm class!
You get access to the 9am Saturday Core and Accessory movement Camp too!
That’s over 5 hours a week of personal training!
Includes:
Initial Meal Guideline with body fat testing.
Professional supplemental guidance
Mobility to recover from training, injuries, and prep for the sessions.
All original programming designed and taught by professional trainer with over 20 years experience in training and education.
We train hard and discover the most efficient training methods and share them with our students. We teach you the right things for where you are at developmentally! Progress, progress, progress–fitness is a journey, not a destination.
Accept our invitation to train!
We also have a few spots left in the M-Friday 6-7am group that also has access to the 9am Saturday Core and Accessory movement Camp.
Additional training can be done with us by scheduling a training appointment for yourself, a buddy, or small group.
We also offer online coaching and contest prep!