What about the mental side of the game, it’s a huge part that a lot of us overlook. Mental training encompasses all aspects of sport, goal setting, imagery, confidence, self talk, and your ability to concentrate. So I ask you, how much of the game is mental for you? …..30%….40%…..50% maybe even more depending on how you feel.

Now may I ask, how much of your time do you spend practicing your mental skills? Is it as high as 30%….40%…..50% of your training time. If so you are way ahead of the pack and I congratulate you, and the following training manual will be a great addition to your mental training. If you new to the idea of mental training…. well then the following training manual will be a the tool you are looking for. Mental training is a vital part of creating a competitive advantage, and we all know we want one of those!

Now before getting into the meat and potatoes of this mental training manual lets outline some basics. Mental training should last 15-30 minutes at the beginning or end of physical activity, 3 to 5 days a week. If you have spare time throughout the day you can throw in mental training where you see fit, however it is important to stay consistent, so pick times that will work every week. Write them down in a day timer.

The following manual will have 5 strategic ways for you to build your superhuman mental strength. For best results we would like you to focus on ONLY 1 at a time for minimum of 3 weeks, there is no maximum time…. so take however long you feel is needed to master the skill. Mental training never goes away, so don’t forget to always try and take the next step in mastering your craft.

GOAL SETTING

Goal setting…. come on….. really, everyone knows that goal setting is important… You are very right, everyone does know goal setting is extremely important, however successful goal setting is not just setting goals, it’s also executing them, learning from them, creating conclusions and building new bigger better goals. Tom Brady was never the biggest, most athletic, or even fastest guy on the field, but he aspires to better himself everyday by goal setting!

A very smart man by the name of Locke studied the benefits of goal setting in 1981. He found, “ The beneficial effects of goal setting on task performance is one of the most robust and replicable findings in the psychological literature. 90% show positive or partially positive effects.”
90% who can argue with those kinds of numbers! Now you might be saying to yourself, well that study is super old, how do we know it works today? Well…. Burton and Weiss in 2008 reviewed 88 studies and found 80% showed moderate to strong positive effects from goal setting. BOO-YAHH

Locke went on to develop a theory called the Mechanistic Theory, with a man by the name of Latham in 2002. They contend that goals influence performance 4 ways.

1) Goals direct your attention and action to important tasks
2) Goals help mobilize effort.
3) Goals increase immediate effort as well as prolong effort or increase persistence
4) As an athlete you have the ability to learn new strategies by setting goals

These 4 very positive attributes of goal setting will undoubtedly help you become an all star athlete! Now lets move onto the meat and potatoes of goal setting.

STEPS IN GREAT GOAL SETTING

1) Set specific, measurable goals based on a timeline. The more specific you can become the more effective a goal will be.

- For example, if you are a running back for football, your goal is to run the 40 yard dash in 5 seconds, 4 weeks from now.

2) Set moderately difficult but realistic goals - the more difficult the goal the better the performance to a certain point.

- If you are a gym enthusiast perhaps a moderate goal is to increase your favorite lift by 10% over the next 2 months. An unrealistic goal is to double your best lift in 2 weeks.

3) Set short range as well as long range goals - short term goals are extremely important during complex tasks. Think of a stair case, you need to take small steps and before you know it you are at the top looking down at 50 stairs.

- As an athlete, the long term goal could be to run the 40 yard dash in 5 seconds in 8 weeks time, the short term goal could be a few things, running with your knees high, explode off every step, practice the 40 yard dash at least 10 times a day.

4) Set Process, Performance, and Outcome goals, however ensure that you are not focused only on the outcome goals of winning. It is the process goals and performance goals that lead to the outcome goals, its the only way! Having a multiple goal strategy will enhance your performance, or my name isn’t Coach Chuck!

- Lets say you are a defensive lineman, the process is focusing on form, hand over the opponents pushing arm and drive with legs, performance goal, to get through the scrimmage line, outcome goal, to sack the quarterback and win the game. See how all goals are needed to reach the end, you can’t just focus on the outcome goal you need the process and performance goals to get there.

5) Set goals for practice and competition

- Goal setting isn’t just for practice, a common mistake made by many. For example practice goals – tell 5 team mates or gym buddies they did a great job. Game goals, to always be looking where the ball is going.

6) Set positive goals, never negative ones. This should be a no brainer but worthwhile to mention.

- Goals should enhance your ability and the ability of those around you, a goal should never hurt you or anyone else on the team.

7) Records goals once they have been identified - Provide goal evaluation

- It is always important to keep a note pad no matter what position you are, write down when you achieve a goal, how you feel about achieving the goal, and what you could do in the future to ensure you keep practicing this goal. Ideally you can do this after practice or a game.

8) Provide support for goals - from a coach, friends, and family. This is one of the best ways to hold yourself accountable as well as get a helping hand along the way.

- Having a great support group and communicating your goals confirms with others what you want to achieve. Be sure to tell them what exactly you are looking for, tell a Coach you would like to sit down with him once a week and talk about the progress you are making. Friends and family can support you through positive encouragement and reminders to focus on your goals.

9) Last but not least, group goals, sit down with the team, or a group of friends. This is yet another way to develop a way to help each other push to the next level. You are a team, the better you all are the better the team will perform.

In summary you can see why I mentioned earlier that a minimum of 3 weeks is necessary for just a single goal. There is a lot involved in becoming a goal setting master. A great way that has helped me learn the process was making a list of the 9 steps short form, print it and post it in a place I saw everyday. Maybe your locker, or bedroom wall would be a great place for you. Try your best to read it over everyday and think about the list in addition to your goal setting action plan before and after practice.

Take aways:

1) Set specific, measurable goals based on a timeline
2) Set moderately difficult but realistic goals
3) Set short range as well as long range goals
4) Set Process, Performance, and Outcome goals
5) Set goals for practice and competition
6) Set positive goals, never negative ones
7) Records goals once they have been identified
8) Provide support for goals
9) Group goals (if applicable)

By Chuck Dertinger

Training and Nutrition Consultant

For instance, to isolate and activate his side-delt heads’ after extremely heavy dumbbell presses, Coleman wedges himself into a Nautilus lateral-raise machine and only does the bottom half of the stroke, which really attacks that spot where his arms are next to his torso (the semistretched position). He uses short bottom partials, as he never gets his arms where they’d be parallel to the floor. At the bottom of each partial rep he explodes at the turnaround point for maximum force.

If you think about it, however, regular dumbbell laterals don’t have much resistance at the bottom. The real overload actually occurs when your arms are about a third of the way up through the arc (arms away from your torso). Plus, if you use a weight that you can drive all the way to the top (weakest position) where your arms are parallel to the ground, then the weight will be far too light to do much overloading down in the strongest position at the bottom.

Due to the nature of standard dumbbell laterals, when your arms are straight down, gravity pulls the weight toward the ground, putting more stress on your traps and not on your delts. If only you could get the resistance to pull to the side instead of down, you’d have better resistance on your delts.

See where I’m going with this? One-arm cable laterals are better than standing laterals for overloading the semistretched point because the cable pulls your hand and arm across your torso rather than straight down, but torso twisting and leg thrusting can make the exercise more of a trap builder and less delt-specific. Again, if you use enough weight to emphasize the strongest low position, you won’t be able to move your arm very far without some throwing in some momentum. A decent delt exercise, and one I like to do fairly often, but there’s something better…

It’s called the incline one-arm lateral raise. Sit sideways on an incline bench set to about 45 degrees, leaning with your nonworking side against it. Now your torso is at an angle as in the photo below. With a dumbbell in the hand of your outside arm, move the dumbbell down in front of you until it’s just lower than your waist. Don’t allow your arm to move all the way straight down as that will take tension off your delt. Reverse the movement right when the dumbbell is even with your inside hip that’s against the bench. Then raise it till your arm is just about parallel to the floor. A slight bend at your elbow is helpful.

Illustration from The Ultimate Mass Workout e-book:



You get resistance when your upper arm is close to your body because of the the angle of your torso. You raise it to parallel, but because your torso is angled, that top position is really only about two-thirds up the arc of a standing lateral raise. You basically work the bottom two-thirds of the lateral raise stroke and you get LOTS of overload at the turnaround when the dumbbell is in front of your hips at the bottom of the stroke—just like Coleman does on the machine.

A version of the incline one-arm lateral was one of Arnold’s favorites, which may explain why he had that eye-popping width, even when he was fully clothed. Even more impressive considering he didn’t have super-wide clavicles.

Give the incline one-arm laterals a try and don’t forget to add some X Reps at the end of the set down near the turnaround point. Those partials can make every set two to five times more potent at building mass.

About the Author

Jonathan Lawson has been working in the health and fitness industry for over 20 years; weight training for 21 years, competed in numerous bodybuilding competitions, worked for IRON MAN Magazine for 17 years, co-owns X-Rep.com where he has co-published over 15 e-books and writes a daily training blog.  He has appeared on the covers of, and been featured in, dozens of international magazines, books and e-books.

Today I want to share with you a great success story that I think will inspire many of you. This is the story of Kevin Saunders, who is 57 now, and was completely paralyzed from the chest down with NO CORE BALANCE feeling or movement from his chest to his toes many years ago in a grain elevator explosion in Texas.  Below is his story:

“I used Labrada Nutrition’s with Lee’s Lean Body Coaching along with Lee’s Facebook tips on proper workouts and nutrition to lay the foundation to get in elite shape! Thanks Lee!”

This picture was taken just after finishing my workout for this week of my 12 week training schedule on 4-19-13. I started working out 3 months ago in late January of 2013 in order to lay the foundation to get back in elite shape, as I live a very active lifestyle even though I’m completely paralyzed from the chest down with NO CORE BALANCE. I also have a picture below taken as I just started my training back in late January of us throwing overhead medicine ball passes with my partner Raymond Herrera.

Before I started my body fat was at 20.55% as I hadn’t really been working out or eating right since the summer of 2012 all the way to January 18, 2013. As I had spent this last fall working as motivational coach with the Kansas State University football team. This was the first time in our schools history we made it to be Number 1 in the BCS with 2 weeks left in the season and our Heisman finalist, QB Collin Klein, came out the Friday before our next to last game and was featured on the cover of Sports Illustrated as the Heisman favorite. Kansas State University won the 2 major BIG XII Conference titles in football this last fall & men’s basketball this last season and we also had the BIG XII Coaches of the year in football with our Head Coach Bill Snyder and in men’s basketball with our Head Coach Bruce Weber! Congratulations to everyone involved as it is a great honor to win both conference titles in men’s football and basketball during same school year in any major conference.

I was very honored to also be chosen to be featured in a commercial that will play this year 2013 in men’s football and basketball for Kansas State University in “The Wildcat Way campaign” which can be seen at: www.k-state.edu/wildcatway. I’m at the top right of the page pushing strong for the finish line in my racing wheelchair. If you click on the picture of me in my racer you can see the commercial and some other information about me as a motivational coach and motivational speaker, author and athlete. After seeing my fitness and shape as a former elite athlete in the Olympics / Paralympics as a multiple medalist I was honored and humbled to earn title the world’s greatest wheelchair athlete. I knew it was time to get back to working out and eating right to get back that Lean Labrada body back!

In 3 months my body fat has dropped from 20.55% to 10.8% and I have gained over 15.5 lbs. of lean body mass. While my weight dropped very little most importantly my lean body or muscle mass has grown by over 15 lbs. so I am shaping up! Also my endurance and strength have risen significantly which is essential for a person like me paralyzed completely from the chest down to use my arms to get me and my wheelchair everywhere I want to go & live life with passion and travel around the world speaking to groups of all kinds. Whether I’m speaking as a motivational speaker or motivational coach it is important for me to walk my talk or my case ROLL IT in my wheelchair!

I also work as a safety speaker since I was injured on the job right after graduating from Kansas State University as a Federal Inspector where I was blown over a 2 story building and flew over 300 feet [the length of a football field] landing hard onto a concrete parking lot, where my body was broken over at the chest like most people bend at the waist.

God gave me a 2nd chance at life when I didn’t die that day in those horrific explosions that tore that facility apart and I want to give my very best back to others by helping inspire & motivate them to reach beyond their limits & break new barriers to reach new levels of excellence, achievement & possibility. Whether it is speaking education or speaking fitness to our nation’s youth, teachers and parents it’s important to know that education along with inspiration, motivation and personal desire and passion can help you reach goals you may have never dreamed possible. The great thing is you can reach your goals if you keep your faith strong, keep working hard knowing “There’s Always A Way!” to write your own “Blueprint for Success” when you Never Give Up!

A big part of getting in shape along with the intense weight workouts / strength conditioning or cardiovascular workouts for me is using plyometric / flexibility workouts before I start my weight training or strength conditioning exercises to help stretch my muscles properly before I began my heavier weight lifting to help prevent injury. An example of plyometric or flexibility workout would be throwing a medicine ball to your partner when you are around about 10 feet apart from each other. Then throw it hard on a straight line overhead or chest passes trying to get in at least 500 to a 1,000- or 1,500 passes within 30 minutes.

When it comes to the weight of the medicine ball and the amount of time you use it is something to build up to if you haven’t had many or any workouts using the medicine ball like this. What helped me or anyone to prevent injuries is to properly warm up and I like using a 6 lbs. medicine ball for this vs. a 10 to 12 lbs. and doing anywhere from 500 to 1,500 passes throwing them as fast as you can, depending on your fitness and endurance level it stretches and lathers me up, which similar to what they do a race horse before they train or race them to get you are warmed up to prevent the horse being injured or not ready to go full speed.. So, I use the medicine ball to help improve my flexibility and strength endurance before I began to do strength conditioning exercises. When I finish my strength conditioning workout I want to make sure and do some cool down exercises with rubber bands at the end of my exercises to stretch those muscles, ligaments and tendons. This helps prevent injury warming up and cooling down are essential to me.

Eating right and keeping your metabolism burning continuously and by eating smaller balanced meals with small snacks always high in protein to build muscle, carbohydrates to give me energy for my workouts and throughout the day without crashing and feeling tired and vegetables or a salad is a BIG part of the equation for getting the Lean Body you want. By eating like this I help ensure my metabolic rate is running all day long which helps me stay alert and energetic so I can get my other business work done too.

Getting the leanest proteins, carbohydrates, vegetables and fats and making sure you have the correct portion size right for you and your goals for the meals and snacks you are going to be eating is paramount! This consists of eating 3 smaller balanced meals high in lean protein about 6 ounces for men or 4 ounces for women [Fish and sunlight are great sources of vitamin D which an essential vitamin our bodies need], good clean carbohydrates like steamed rice 1 cup for men or ½ cup for women and 1 cup of good vegetables for men or ½ cup for women – you can substitute a salad for the vegetables if you want. Then you can have 2 snacks, one in the mid-morning around 10:30 am you can have a Lean Body protein shake with a couple table spoons of some type of berries in it or apple, banana [the banana can provide our body with potassium it needs] etc. In the afternoon around 3:30 pm you can have another protein shake with fruit in it or another small balanced in meal in the same portion sizes listed above. Than have your small balanced meal for your dinner meal and if your still hungry around 9 pm you can have a Lean Body Shake or 6 to 8 egg whites or 1 cup of low-fat stage cheese around 9 to 10 pm.

In the next 3 months I will start to increase the amount of cardiovascular exercise when combined with strength conditioning which will help me or help you to get ripped or help girls or women just get all those shapely curls.

It has helped me greatly to not only change up my strength conditioning work outs every 2 weeks we go from high repetitions with a lighter weight and then to heavy weights with 6 to 10 reps. Also my cardio vascular workouts longer distance for 2 weeks then I go to fartlek training is a form of interval or speed training. Running or in my case pushing a racing wheelchair or hand-cycle involves varying your pace throughout your run, alternating between fast segments and slow jogs. Unlike traditional interval training that involves specific timed or measured segments, fartleks are more unstructured. Work-rest intervals can be based on how the body feels. With fartlek training, you can experiment with pace and endurance, and to experience changes of pace. Many runners, especially beginners, enjoy fartlek training because it involves speed work. I do sprints in my racing wheelchair by pushing full speed as hard as I can then pushing in my wheelchair at 50% to 75% of maximum speed alternating every 30 seconds to as long as 5 minutes during the 1 hour cardiovascular workout as your cardiovascular conditioning improves. I my cardiovascular endurance increases I also incorporate interval training that involves specific timed or measured segments I push full speed or ½ or ¾ speed for different time periods to keep my body always in a state of preparedness. As a person in a wheelchair paralyzed from the chest down with NO CORE BALANCE it is very important for me to be ready to take on whatever physical and mental challenge I am challenged with at any time.

Also I can vary the medicine ball workouts from lower weighted ball say 6 lbs. with faster throws to heavier medicine ball 10 to 15 lbs. [or whatever weight of medicine ball works best for you * IMPORTANT you want push yourself pass previous limitations and know the difference between pain and injury] with fewer passes doing both with high intensity, just the heavier the weight the fewer the reps. The medicine ball / plyometric 30 minute plus workouts, which are exercises used to help me increase flexibility and my strength endurance. This has also helped me lose more body fat making it even easier for me to transfer from my SUV paralyzed completely from the chest down by using only my arms and pulling my wheelchair in and out and hopping curbs or riding escalators so I can go wherever and wherever I need to go. This way I can keep up with fast paced people on their feet. To find out more about how to get the proper workouts and nutrition to get in the best shape of your life see: www.labrada.com

Now after the 3 months / 12 week period of laying my foundation I am increasing my intensity and amount of weight I lift and the intensity and speed with which I push my racing wheelchair or hand-cycle and increasing the intensity speed, and power I use to throw the medicine ball with. I am also incorporating the increased intensity, speed and power into my cross-training exercise as well from boxing, tennis racquetball fencing and other sports which require strength endurance, cardiovascular endurance and maximum flexibility. There are a lot more sports and activities out there for even a person like me paralyzed from the chest down to do!

Thanks again I ‘m going to keep learning, keep pushing, keep raising the intensity, keep raising and raising the bar in all I do. My next goal is to get back in elite shape, so I can be more alert and have more energy and be more productive in all I do with my Lean Body.

Thanks Lee for everything!

Wishing you all continued success in reaching your fitness goals and all the goals you have in your lives!
Blessings,

Kevin Saunders
Saunders & Associates Speaking
www.KevinSaunders.com
First person with a disability appointed to the President’s Council on Physical Fitness & Nutrition by President George H.W. Bush
Only person reappointed to the Council by President Bill Clinton
Appointed as a Constituent Expert for George W. Bush administration

Only 20 people are chosen nationwide to be appointed to this Council by the President of the United Sates.
Multiple World Paralympic Champion
Top 100 Speakers in America
Phone: 713-686-0077

And for all of you remember, that I am here to help. Be sure to check out the sample diets and workouts below if you are in need of a nutrition and training program.

For sample diets => http://www.labrada.com/yourgoals

For weekly workouts => http://www.labrada.com/forum/muscle-building-workouts/

Yours for a Lean Body,

Lee Labrada

Your Lean Body Coach™
Houston, Texas

There are so many ways that you can be kind to others and start a “wave” of POSITIVITY, regardless of how packed your daily agenda is. For example, it literally takes ZERO time out of your day to give someone a smile, but that mere demonstration of kindness can literally impact that person’s next 24 hours…and the person that they pay it forward to…and so on.

Realize that it only takes a minimal effort to MAKE A BIG DIFFERENCE in the lives of others. When out running errands, can you honestly say that you cannot wait an additional 10 seconds to hold open a door for the person behind you at the store? (Careful, I said HONESTLY!) At the gym, if you see someone who looks like they are “struggling”, can you not take a minute between sets (yes, I get it ~ BETWEEN your sets!) in order to help them get a better workout? It is often the assistance that is NOT asked for and unexpected that is the MOST appreciated!

While your goal for helping others should certainly NOT be so that you can reap the rewards, for those of you who are wondering what is in it for you, the fact of the matter is that there is something that YOU will RECEIVE as well. You know those feelings of GLADNESS that you are going to do your BEST to provide to as MANY as you can? (Eh hem….) Okay, well those very feelings of JOY will surely boomerang back to you! (Yes, guys, even you) The first look that you receive from someone that displays to you their pure GRATITUDE will certainly have a permanent change on your former “ATTITUDE”! If you don’t believe me, give it a try today ~ and I promise that you will no longer viewing KINDNESS as “going out of your WAY”!

Remember, my favorite Labrada fans, that it truly does not take A LOT to give others A “SPOT”! So, DO YOUR PART to fill another person’s HEART!

BEST WISHES and BLESSINGS!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.
Stay motivated!

LCF

In this week’s video I discuss the specific dynamic action of food, and how the foods you eat determine whether you increase or decrease your metabolic rate. Yes, your food choices can either turn you into a fat burning machine, or leave you looking like the Pillsbury Doughboy! Not to worry, as I will teach you how to use protein foods to speed up your metabolism, so you can burn more unwanted calories… even when you’re resting. This is a must-see video if you want to get leaner and more muscular. Watch here:

Spinach Protein Pancakes, yes you heard right!! You will be getting your greens bright & early in the day for Breakfast!

NOTE: Incase you were wondering, you wont be tasting the spinach once the pancakes are done!

Benefits of Eating your Veggies:

Vegetables are high in fiber, one of the most widely neglected bodybuilding nutrients. Fiber is an indigestible carbohydrate that supplies no calories to your body, but it does provide bulk, which slows digestion. This has two essential benefits. First, carbohydrates enter your body more slowly. This helps hold your blood sugar levels in check, keeping energy levels up and “crashes” at bay. When blood sugar levels crash, they cause a spike in cortisol, a catabolic hormone that breaks down muscle tissue and makes recovery more difficult. Second, fiber helps support the absorption of amino acids. It keeps the walls of your intestines clean, making them more efficient. This in turn allows you to get more bang for your buck from your protein consumption.

Recipe:

• 1/4 cup gluten-free oats
Spinach Protein Pancakes!
• 2 Tbsp. all-purpose gluten-free flour
• 1/4 cup nonfat greek yogurt
• 1/4 cup egg whites
• 1/4 cup vanilla or chocolate protein powder
(I used Vanilla Protein powder by Labrada Nutrition)
• 1/4 or 1/2 cup almond milk
• 2 cups fresh spinach
• Cinnamon to taste

Directions:

1. Add all ingredients into your VitaMix or blender and blend on a lower speed for 30 seconds-1 min. until spinach is finely chopped.
2. Pour onto a lightly oiled nonstick skillet, 3 Tbsp. at a time.
3. Flip when bubbles form, about 3 minutes per side.
4. Keep warm in the oven while you cook the remainder of the batter.
5. Top with Earth Balance or butter and maple syrup.
6. Feel Irish.

The photo was my personal Protein Spinach Pancake – Once It was finished, I decided to add some Strawberries, Blueberries & Honey (Healthier than Syrup) and it gave me a great taste to it.

Last but not least, a simple sprinkle of Cinnamon and it’s ready to EAT.

Nutrition Facts for Full Recipe:

Calories: 268
Carbs: 34g
Fat: 3g
Protein: 30g

I hope you enjoy this recipe – It is indeed one of my favorites & a healthy alternative from the typical oatmeal, egg whites breakfast dish!

“Train Hard & Train Smart”

About the Author
John Carter is an Internationally Published Fitness Model, Men’s Fitness Magazine UK Writer, Team USA Dcore Fitness Wear Spokesmodel, World Champion Martial Artist and Actor/TV host. John has been featured in multiple magazines all over the world and has appeared in National Level TV commercials as well. He has also developed his own Fitness DVD programs which are being distributed all over Europe. You can follow John via his site www.JohnCarterFitness.com, via his Facebook account : www.facebook.com/JohnCarterFitness, and Twitter account : @JohnCFitness.

Because of hectic schedules it is impossible to eat the six perfectly balanced daily meals required to get in shape. Protein shakes can be used as “fast foods”. They are easy to prepare (if it is a protein bar then no preparation is required) and most of the formulas that are available on the market today taste good. Having said that, there are many categories of protein supplements. Before we cover the different categories of protein supplements and how to use them, let’s talk about the different sources of protein found in these supplements.

Protein Sources of Protein Shakes

There are many sources of protein from which protein powders or bars can be made. Protein quality is measured by Biological Value (BV). BV is a value that measures how well the body can absorb and utilize a protein based on nitrogen retention. The higher the Biological Value of the protein you use, the more nitrogen your body can absorb, use, and retain. As a result, proteins with the highest BV promote the most lean muscle gains. Whey protein has the highest BV value, rating at 104. Egg protein is only second to whey rating as a 100 with milk proteins being a close third rating as 91. Beef rates as an 80 with soy proteins a distant 74. Bean proteins, due to the fact that are plant-based proteins, only rate a 49.

Now that we have discussed BV values, let’s discuss each protein source in more detail.

1. Whey Proteins

Whey protein is a great protein source for the following reasons shown in a growing number of studies:

i) It improves sports performance because it reduces stress and lowers cortisol levels (hormone that destroys muscle).
ii) Improved immunity by increasing glutathione, which is a water soluble antioxidant found in the body.
iii) Reduces blood pressure.
iv) Can help fight HIV.
v) Helps reduce overtraining (which is linked also to low levels of GSH).

In addition to the above, whey proteins are highly digestible and have an even better amino acid profile than egg whites. So in other words, whey protein has the highest biological value (value that measures how well the body can absorb and utilize a protein) of any protein.
Having said this, whey is not the steroid-like substance that many supplement marketers would like you to believe, but based on current research, it can be a valuable addition to one’s diet for the reasons outlined above.

Also, all whey is not created equal. The whey that will give you the benefits described above has to be micro-filtered. Otherwise, it is just the garbage left after pasteurizing milk. Micro-filtration has to be done at very low temperatures in order to allow for the production of high protein concentration with no undenatured protein, minimum fat, minimum lactose and cholesterol.

Whey Isolates & Concentrates

In addition, there are whey isolates and whey concentrates. Whey isolates are sub-fractions of whey that are absorbed much more rapidly into the system. This is a good thing for post workout nutrition as at this time the body is in dire need of amino acids. However, whey isolate makes a poor choice for supplementation at other parts of the day, as if the body does not have a need for all of the amino acids that are released into the bloodstream, it will use them for energy production as opposed to muscle building.

Also, it is important to mention that whey isolate does not have many of the health enhancing properties that are described above, as the expensive process required to produce whey isolate destroys many of the health/immune system enhancing sub-fractions such as the lactoferrins, beta-lactoglobulins, and immuno-globulins.

Therefore, for during the day use, a product consisting mainly of whey concentrate is your best bet while for after the workout, a whey isolate product would be a better choice.

2. Egg Protein

Egg protein is a super bio-available protein second only to whey, as previously discussed. It is a released more slowly than whey, which makes it perfect for use throughout the day. One thing that I like to do is mix some egg and whey protein for the most bio-available protein shake in the planet!

3. Milk Proteins (Calcium Casseinate/Miscellar Casein)

Milk proteins, just like egg proteins, are a highly bio-available protein source (slightly less BV than egg) that are slowly released into the blood stream.

Calcium Casseinate is a predominant protein found in milk and other dairy products. Micellar casein is the natural, undenatured form of casein found in milk. It is separated from milk by means of ultrafiltration, without the use of chemicals, which increases the amount of bioactive milk peptides that support immune function as well as enhance muscle growth.

A property of micellar casein is that it has the ability to provide a steady release of amino acids into the blood stream, which makes it an excellent choice for a long lasting anti-catabolic (muscle protecting) protein.

4. Beef Proteins

Beef proteins are slow released proteins that rate an 80 on the BV scale. While I don’t know of any protein supplement in powder on the market that is made from beef proteins, there are beef liver tablets out there that do provide the benefits from beef proteins. Beef proteins are abundant in blood building iron and also in B-vitamins, all factors that contribute to better nutrient utilization and energy production.

5. Soy Proteins

Soy has been shown to exhibit positive health benefits for both men and women. Studies have shown they may reduce the risk of hormone-dependent cancers (breast, prostate, etc), and other cancers as well. Soy’s primary health benefits include reducing high cholesterol and easing the symptoms of menopause (due to the fact that it contains estrogen like substances called phyto-estrogens). Soy has also been shown to help with osteoporosis by building up bone mass. Because of this, I like to recommend 1 serving of soy protein per day for women for its health benefits.

However, in the muscle building department, I don’t feel that soy is very useful on its own since it is an incomplete protein and its BV value is a distant 49. It is high in branched chain amino acids however so if combined in small quantities with a complete and more bioavailable protein one can benefit from its high BCAA content.

Protein Supplements

Now that we have covered the various proteins used in protein supplements, let’s discuss the different types of protein supplements on the market.

1. Weight Gainers

Weight gainers are protein shakes with a high calorie base in the form of carbs along with 30-40 grams of protein for the majority of the products in the market. The protein sources of these products can consist of whey proteins (mostly concentrate with some isolate as well) and/or other protein sources such as milk proteins and egg. These products are characterized by their extremely high carbohydrate content; typically in the form of maltodextrin (a high glycemic complex carb) and fructose (simple sugar originating from fruits).

Weight gainers were very popular back in the 90s but their popularity has died mainly because most people do not have the fast metabolism of a hardgainer; so as a result, a high carbohydrate diet applied on a person with over 10% body fat typically leads mostly to fat gains instead of muscle mass gains. For hardgainers however, and bodybuilders who are below 10% body fat, these products be very useful for getting in the amount of quality calories required to gain quality muscle.

They are best when used for the mid-morning, mid-afternoon and post workout meals as the carbohydrate content is of a fast released nature. They can be mixed with fruit juice or skim milk, and in order to increase the calorie content the use of flaxseed oil and fruits is invaluable.

My favorite weight gainers on the market right now is the Labrada Nutrition Lean Body Mass 60 due to the fact that it has 60 grams of a nice blend of 6 high quality proteins and 77 grams of carbohydrates of which 5 are from fiber! In addition this is one of the very few weight gainers on the market that is super low in sugar (just 5 grams) and in addition it has a full 5 grams of creatine. To top it off, it does not get you bloated as it is 98% lactose free, 96% fat free, and contains no aspartame, sucrose or fructose. I personally use half a serving before and after the workout when on a mass gaining phase.

2. Meal Replacement Powders (MRPs)

These powders are lower in calories due to the fact that they have way less carbohydrates than weight gainers. They were created after the realization that most of the population does not have a weight gain problem and therefore the weight gainers on the market were of little use to them.
Protein-wise, most are composed of whey proteins but there are many new formulas now on the market that consist of a protein blend of whey and milk proteins. Typically, the carbohydrate component used to be maltodextrin, yielding around 25-27 grams of carbohydrate per serving, but the newer generation formulas consist of slower released carbohydrates like brown rice and oats in order to make the product lower glycemic in nature.

Also, essential fatty acids have been added as well as a vitamin and mineral profile. While these products are too low in calories for most Hardgainers, they can use these as long as they add other ingredients such as fruit, skim milk and essential fats in order to increase the caloric base.

My favorite MRP on the market, by far, is Labrada’s Lean Body Instant Whole Food Shake, as it is instantized (you can mix with liquid and a spoon), and comes in unique cinnamon oatmeal and blueberry flavors. In addition it contains essential fats, a slow released carbohydrate matrix and a protein blend of whey proteins and micellar casein. Other good products I like are:

Labrada’s Lean Body MRP
Labrada’s Carbwatchers Lean Body MRP

Any of these products can be used throughout the day in between meals or after the workout.

3. Protein Powders

Protein powders are just powders that consist mainly of protein (typically whey protein is what is sold these days but you can also find blends). Typically, they contain no more than 5 grams of carbohydrates per scoop and 20-25 grams of protein (per scoop). Calorie wise they consist of anywhere from 100-125 calories.

My favorite blends in the market of whey proteins with slower released proteins are:
Labrada Nutrition’s Pro V60
Labrada Nutrition’s Lean Pro 8 (which is also high in fibers and good fats)

In my opinion, a blend of proteins is the way to go due to the fact that you have the proteins that are released as quickly as you ingest them while others will last in your system for the next 3 hours up until you have your next meal!

Whey concentrate powders and isolates such as Labrada’s ISO Lean Pro are best for after the workout as they are released extremely quickly into the blood stream.

I love protein supplements because of the many uses that they have. For instance, in the morning I like to have oatmeal with my ProV60 protein powder. One can also use them to add more protein to either a meal replacement powder or a weight gainer. Alternatively, one can also use them for creating a home-made weight gain formula or even home made protein bars.

4. Protein Bars

These are bars made out of any of the protein sources listed above. The carbohydrate mix is usually a combination of glycerin (which is not really a carbohydrate but a sugar alcohol) and some sugars. They are low in calories compared to a weight gain shake and you have to be careful with the brand chosen as some contain less than desirable fats and too much sugars. If trying to lose fat, then limit their use to once per day at the most.

If doing a competition then I would refrain from using them. The ones I like most in the market today due to their lack of transfats and the low sugar content are:

Labrada’s Lean Body Gold Bars
Labrada’s Lean Body Whole Food Bars

5. Ready-to-Drink (RTD) Protein Shakes

Ready-to-Drink protein shakes are the latest protein supplements in the market. They are characterized by a high protein content (most are blended proteins) with some essential fats and low carbs. Many have an array of vitamins and minerals as well. RTD protein shakes are highly convenient for people who are on the go and don’t even have time to mix a shake. My all time favorite RTD is the Lean Body RTD for its high quality protein content (40 grams), high fiber content (5 grams), and most importantly the fact that they are zero sugar/zero lactose. On top of that, they simply taste amazing! I would have never imagined back in 1990 that a protein shake would ever taste like this.

Which Protein Supplement to Use – Weight Gainer, MRP, Protein Powder, Protein Bar or RTD?

So now, which protein product should you choose? If trying to gain weight then a weight gainer for sure or protein bars (especially the higher ones in calories). If you are looking to have a full meal consisting of carbs, proteins and some fats and staying lean is one of your fitness goals, then an MRP is your best bet. If on a budget then the best way to go is to buy a 5-lb tub of blended protein powder which based on how you mix it can be used for weight gain or muscle building while losing fat. If your schedule is really hectic then an RTD protein shake is your best bet.

Of course, you can also mix and match these different protein supplements based on what your schedule looks like on a specific day and what your goals are. For example, some days if I am doing higher carbs I may use a Mass 60 to make it easier for me to get all of my nutrition. If I am on a lower carb day then I would use a ProV60 instead, a Low Carb Lean Body MRP or an RTD, depending on how hectic my day is.

(Check out our protein products here : www.labrada.com/store/cat/protein)

Conclusion

I hope that this article has educated you on the different protein supplements that are available to help you with your bodybuilding and fitness endeavors. Keep in mind that protein supplements are just that; supplements to an already healthy and good diet based on the intake of whole foods. Do not make the mistake of thinking that protein supplements are better than food because they are not. Real food should always be the base of any good bodybuilding and fitness diet plan.

Take care and train hard!

About the Author
Hugo Rivera is an International best selling fitness author certified in personal training and nutrition with a computer engineering degree from the University of South Florida. Hugo is owner of www.hugorivera.net, an informational, free fitness and nutrition website. He is author of over 10 fitness books (with over a million copies sold) including his best sellers: Body Re-Engineering, The Body Sculpting Bible for Men, The Body Sculpting Bible for Women, the Weight Training Diary, and the Hardgainers Handbook of Bodybuilding. Today via his website HugoRivera.net, numerous articles, book publications, TV and radio appearances Hugo continues to educate the public on how to achieve the body of their dreams via the use of weight training exercise, good nutrition and correct supplementation. You can follow Hugo at his YouTube channel here: www.youtube.com/hugoriverafitness

Jalapeno Popper Chicken

Yield: 2 Servings

Ingredients: 

2 ea. Chicken breasts, boneless, skinless
1/2 cup whole wheat breadcrumbs
1 ea. Jalapeno, seeded and diced
1 oz. Blue cheese, reduced sodium
1 whole Shallot, diced
1 tsp. Olive oil
Cumin, to taste
Pepper, to taste
Garlic powder, to taste

Method of Preparation:

1. Preheat oven to 375 degrees. Coat the chicken with breadcrumbs, pressing down to ensure an even coating. After chicken is coated, place on a foil lined sheet pan and bake for about 20 minutes.

2. In a small saucepan over medium high heat; heat olive oil until fragrant, about 1 minute. Add shallots and jalapeno and cook for an additional 4 minutes, stirring constantly.

3. Place 1 cup of water into the saucepan and bring to a boil. Boil for about 3 minutes.

4. Reduce heat to a simmer and add blue cheese into the sauce, stirring until the crumbles are well blended, about 2 minutes. Continue to reduce the sauce – for about 5 more minutes. Spoon the sauce over the chicken breasts and serve hot.

Nutritional Information: per serving

290 Calories; 32g Protein; 20g Carbohydrates, 3g Fiber; 9g Fat

Johnathan Zamora
The Fit Chef

The lack of early diagnosis is very dangerous since the possibility of a second concussion is very high and can easily lead to permanent brain injury (CTE/chronic traumatic encephalopathy), paralysis or death.

A concussion is a complex pathophysiological process that occurs in the brain. The brain is suspended by a fluid that surrounds it. Any abnormal force will result in a disturbance in the brains normal microscopic chemical activity.

Concussions do not require a loss of consciousness (LOC). Just a ride on a roller coaster can result in a concussion or a sudden stop. Any direct or indirect head trauma or even an impulsive force or rapid change in barometric pressure can result in a concussion.

Concussions usually result in some or all of these immediate findings; nausea/vomiting (projectile), blurred vision, slurred speech, fever, vertigo (dizziness),seizure, sudden sweating, loss of smell/taste/hearing/vision, loss of memory, ringing in the ears and immediate medical attention is required. Other symptoms may occur and nothing is solid since the literature is still evolving.

If you suspect that anyone may have a concussion, the first key is to assess if they have basic life support and so verification of a good airway, normal breathing and strong circulation (ABCs) must be established.

The next step is to observe the person’s motor skills, speech, thinking, social skills, common sense values and basic energy levels. Also if they avoid bright lights or loud sounds, but any symptom may occur and may take several days to develop.

Not allowing someone to sleep prevents the hiding of any advancing neurological condition. This is necessary since most concussions do not have any anatomical stamp, but they will have functional symptoms that are more noticeable. Often advance testing is not necessary since the majority of concussions have no changes as noted on an x-ray, CAT scan or MRI.

Current standard imaging provides little benefit to detecting a concussion, but the use of BOLD (blood oxygen level-dependent) technology is proving very helpful. This functional MRI (fMRI) shows promise with the ability to show altered blood supply to areas of the brain that have been compromised. Some blood testing for S100B protein has shown success.

Dr. Joseph Maroon (Neurosurgeon, University of Pittsburg) has invented the gold standard for concussions. The ImPACT test is a series of computer-based evaluations that are geared at detecting the many possible functional losses of a concussion. This is the most common test applied to over 50% of all US High School athletes, prior to beginning any athletic activity.

Many sports such as amateur boxing, children’s club sports and even general recreational activities have no pretesting concussion requirements, which put those participants at a higher risk.

The Standardized Concussion Assessment Tool (SCAT) test (currently 3rd edition) applies more of a sobriety skills (coordination/balance), mental recall and medical findings. The SCAT is a combination of information as collected by a certified athletic trainer, trained doctor/medical staff, coaches, parents or other fellow athletes and friends.

Typically the nerves located in the brain called cranial nerves are the affected. Having someone look up and down and move in their eyes in an “X” pattern will show either smooth (normal) or staggered (abnormal) eye movements (nystagmus).

A new protocol requires that the eyes be held in the upper corner position for 20 seconds, then returning to center. Often a concussion patient will dissolve and not be able to hold that position and it often results in nystagmus and/or an instant headache or nausea.

Past treatment involved primarily rest and avoidance of bright lights, loud sounds, physical and mental stress. This was and is necessary to allow the restoration of the microglia cells that are normally dormant, but become active following trauma. Failure to resolve this reaction results in immunoexcitotoxicity and is also found in the process of Alzheimer’s, Parkinsons, ALS and vascular dementia.

Concussions will result in altered cerebral blood flow, altered protein and glucose metabolism, decrease in (potassium) K+ and higher levels of calcium (Ca+). The altered blood supply to the brain is best treated with manipulation, fish oil, turmeric (curcumin), vitamin D3, resveratrol, green tea, potassium and magnesium.

Here is the list of the dosage recommended for a 150~175 pound, 18-35 year-old male to reverse the post-concussion effects on the brain.

Elevating the person’s dietary protein levels with a supplement rich in BCAA’s helps promote the neurological system to recover and boost the body’s immune system. Good quality proteins are necessary since the body will assimilate them more efficiently.

Beginning exercise should begin with low-impact and low intensity exercise programs. Mental stress must be introduced gradually with a consistent re-evaluation of concussion findings.

Manipulation is necessary with post-concussion syndrome, since the re-establishment of normal cerebellar blood supply. Vestibular exercises are effective when dizziness is associated with any concussion.

The process of concussion evaluation should be provided by a qualified physician only. The entire process is very complex and requires specific training.

It is very important for everyone to be familiar with concussion recognition to prevent the possible of return to play too quickly, but don’t mistake this information for an excuse to make the critical decision for anyone to be cleared to return to normal activities.

Yours in Health!

Dr. David Ryan

Columbus Chiropractic Center Director

About the Author
Dr. David Ryan has an extensive background in both coaching and playing professional sports, and has been the team physician for several highly ranked teams. Dr. Ryan now serves as the current Co-Chairman of the Arnold Sports Festival (www.arnoldclassic.com) and is a former Medical Director of this internationally acclaimed event.

Dr. Ryans numerous articles have been published in International Medical Journals, Muscle & Fitness Magazine as well as on the popular BodyBuilding.com website. Visit Dr. Ryans home page on here: www.drdavidryan.com and his YouTube page here.

If you have HOPES and DREAMS that you are looking to fulfill, ask yourself what you are DOING in order to make them your REALITY? If you are not doing anything, figure out why not! Is it laziness? Is it fear? Regardless of the reason, the only remedy is MOVEMENT! It will put an end to your laziness (for obvious reasons) and it will cure you of your fear! How? With PRODUCTION, comes EMPOWERMENT, enabling you to REALIZE that you CAN do whatever you APPLY yourself to do, and as a result, you will REALIZE your DREAMS!

Whether it be a FITNESS goal, a CAREER goal, or a PERSONAL improvement, take the NECESSARY STEPS on a DAILY BASIS! Even if you can only take a baby step one day, it is still FORWARD PROGRESS! Before long, those steps will add up and you will be looking back with sheer APPRECIATION and GRATITUDE at HOW FAR you have come!

Remember, anything that brings “satisfACTION” requires ACTION! Well, what are you waiting for? MAKE MOVES TODAY, Labrada fans!

BEST WISHES and BLESSINGS!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.
Stay motivated!

LCF