Alcohol and Weight Training

A Facebook buddy of mine asked me about the negative effects of drinking on working out. So I thought I'd address the issue with a post.

Prepare yourself.

The short answer is this: alcohol does effect bodybuilding negatively.

Here's the deal. We all know by now that alcohol is very fattening. But what you may not know is that (and how) alcohol retards muscle growth. This occurs not only as a result of hangovers lowering your workout intensity, but alcohol actually lowers protein synthesis by something like 20%.

There are a couple reasons for this. First, alcohol dehydrates your muscle cells. Plain and simple. As most of us know, hydrated and even over-hydrated muscles (i.e. during a creatine regimen) allows for a much higher anabolic environment. When you drink alcohol, your cells won't be able to hold as much water -- thus making it much harder to build muscle.

Next, we see that it can severely hurt muscle growth because alcohol blocks the absorption of many important nutrients that are key to muscle contraction, relaxation and growth. These nutrients include, but are not limited to: calcium, phosphorus, magnesium, iron and potassium. We all agree those are important to muscle growth, yes?

Lastly, alcohol actually lowers testosterone and increases estrogen. Yes, estrogen. In one study conducted, male testosterone levels were measured before and after the consumption of alcohol. At the most intoxicated state, testosterone levels had dropped to an average of 25% lower.

Try to remember that the next time you're throwing back to get down with the ladies.

Boilerplate answer? Alcohol and bodybuilding do not mix. Over an extended period of time, drinking alcohol will cause you to gain fat and lose muscle.

Not exactly what we're going for, is it? So while I don't recommend anyone stop drinking all together (because I'm certainly not going to), I do recommend people limit drinking and try their best to keep it in moderation. You have to decide what the means for yourself.

Oh, quick side note. If you're on Facebook, feel free to request me as a friend and let me know you found me by way of this blog.

Don't worry, I'll approve ya.

N.O. Xplode Pre-Workout Supplement

A few weeks ago I finally caved and purchased a 1.8 lb. tub of N.O. Xplode from my local Vitamin Shoppe. I've heard and read quite a bit about this pre-performance igniter, and decided to check it out for myself.

My first impression? They weren't kidding when they dubbed this supplement a pre-performance igniter.

If you don't already know, N.O. Xplode is a Nitric Oxide supplement (hence "N.O.") that utilizes N.O. Meta-Fusion to open the door to vaso-muscular enlargement. The product claims to do so by immediately ramping up and sustaining Nitric Oxide levels. N.O. widens the blood vessel, which in turn accelerates blood flow to the muscle.

While it's too early to track any physical improvements (I'll post results if/when they emerge), I've certainly enjoyed the significant increase in focus and endurance throughout my workouts. If you're looking for a more explosive workout, this could certainly be the way to achieve it. It has been for me.

I've also taken heed to advice recommending you start with 1/2 scoop, and only increase as your tolerance for the supplement increases. Too many reviews that I have come across describe beginning with two or three scoops, and subsequently finding themselves unable to sleep or, worse, experiencing anxiety attacks.

But don't let that deter you, this is a great product when used properly.

Do your own research, there is a ton of information to find out if it's right for you. Should you decide to begin a N.O. Xplode regimen, my single point of advice is to START SLOW. Begin, as I did, with 1.2 of a scoop 30-60 minutes before your workout.

On a side note, one of the critiques that I came across time and time again is that the only flavor that tastes good is Fruit Punch. Well, I haven't tried Fruit Punch (yet), but the Blue Raspberry tastes just fine -- like a Blue Razzberry Blow Pop, actually.

Tasty and effective. Now that's my kind of supplement.

What is Whey Protein?

In recent years, a substantial amount of buzz has been generated about whey protein -- and might I add, with good reason.

I know that I have personally fielded many questions in regard to my protein intake regimen at work. Almost every single one of my cohorts has at one time or another been in the office kitchen while I am making my protein shake (using Optimum's 100% Whey, by the way).

Here are the most pertinent questions being asked by the average Joe (or Jane):

1. What is whey protein?
2. Is whey a complete protein?
3. What are the advantages of whey protein?
4. What are the disadvantages of whey protein?

Without getting too deep, let's take a look at the boilerplate answers to each of these questions.

1. What is whey protein?
According to the almighty Wikipedia, whey protein is the collection of globular proteins that can be isolated from whey, a by-product of cheese manufactured from cow's milk. It is typically a mixture of beta-lactoglobulin (~65%), alpha-lactalbumin (~25%), and serum albumin (~8%), which are soluble in their native forms, independent of pH. Whey has the highest biological value (BV) of any known protein.

More simply, whey protein is a high quality protein powder from cow's milk. Milk has two proteins: Casein (approximately 80%) and Whey Protein (approximately 20%). Whey protein is more soluble than casein and also has a higher quality rating. It is often referred to as the "Gold Standard" of protein as considered by some to be the most nutritious protein available.

2. Is whey a complete protein
Yes. Whey protein is a natural, high-quality, and complete protein that contains all the amino acids the body requires for muscle protein synthesis. Whey protein has a higher biological value compared to other proteins meaning the protein is easily absorbed and utilized -- especially in isolate form.

3. What are the advantages of whey protein?
This is a tough one to answer in short, but most notably, emerging research suggests that higher daily intakes of high-quality protein and their amino acid components, especially the higher amounts of leucine found in whey protein, may help people on a reduced-calorie diet preserve lean muscle mass while burning fat more effectively than those who just cut calories while consuming lower amounts of protein.

Preliminary studies show whey protein may offer advantages in lowering blood pressure. There also are some suggestions of protection against infections and viruses.

In addition, whey protein is a high-quality protein. It contains all of the essential amino acids in the proportions that the body requires for good health. Whey protein has the highest biological value of any protein, meaning it is efficiently used by the human body (104 for whey protein vs. 100 for eggs, 74 for soy protein and 54 for wheat).

4. What are the disadvantages of whey protein?
Generally speaking, the best whey products are fairly expensive, essentially rendering them obsolete or inaccessible to most. There are certainly affordable whey products, but these are usually of a much lower quality, and are often full of sugar. These cheaper products are not digested as easily as a quality product.

Overall, however, most of us who are serious about gaining lean muscle mass will do what we need to find a whey protein product that is of high quality, and affordable at the same time. The plethora of advantages make the sacrifice worth it, while the disadvantages typically only involve the cost of the product. Simply put, you can't go wrong with a quality whey protein product when you are serious about protein intake. In light of how beneficial it is, it is ironic that it was once considered a waste product in the process of making milk and cheese.

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To conclude, it should also be stated that while there isn’t a daily recommendation specific for whey protein, the average adult needs approximately 46-56g of total protein each day to maintain a healthy body. (That's according to the Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Protein and Amino Acids.)

Whey protein (and the products that contain it) can help people meet their protein requirements with a high-quality source. And I dig it.

On Gaining Lean Muscle Mass

To be honest, I'm one of those guys that for a long time had trouble gaining weight. And by gaining weight, I'm of course referring to gaining proper, lean, muscle mass.

Over the last two years, however, I have been able to slowly pack on roughly 15 pounds -- a huge step for a moderately lanky guy like myself.

My secret? It's not a secret at all. Chances are, you've heard of a similar -- if not the same -- nutritional plan.

Generally speaking, I try to eat at least six times a day, or at least every three hours. I lift weights at lunch every weekday (and eat lunch as I work at my desk when I return). I attempt to consume one gram of protein per pound of body weight, and I enjoy a bowl of cereal before I go to bed.

That said, some of the guys at my office were aghast when they found out I consume -- although I don't always succeed -- around 170-190 grams of protein per day, about five days a week.

But in actuality, it's not that hard.

Here's how I accomplished consuming 189 grams of protein throughout my day today:

• 1 Detour Deluxe Whey Protein Energy Bar, lower sugar caramel peanut (30 grams)
• 2 turkey sandwiches with two slices each (22 grams total)
• 2 Optimum 100% Whey Protein shakes, one before and after my workout (96 grams total + at least 18 grams from the milk)
• 1 chicken breast (23 grams)

Bingo. 189 grams. Piece of cake.

Anyone on a similar plan? A better plan?