Olympic Training

85 Kilo Snatch at 63 kilos

2008-02-08T05:43:00.000-08:00

100 Kilo Clean and Jerk

2008-02-02T16:36:00.000-08:00

Egg Info

2007-12-19T10:52:00.000-08:00

Eggs contain all nine essential amino acids making them an excellent source of high quality protein.

Scientists frequently use eggs as a standard for measuring the protein quality of other foods. Protein quality is expressed as biological value, which measures the rate of efficiency that protein is used for growth. At 93.7%, eggs score higher than any other food (1).

One large egg contains 6 grams of protein. The protein is almost equally split between the egg white and the egg yolk. The protein in an egg contains all the essential amino acids used for growth and development.

Egg Whites are an excellent source of biologically valued protein because they provide the only protein, which is instantly absorbed by your body. Other high protein foods such as beef, fish, chicken, and turkey must first be broken down before your body can absorb the available protein. Even then, not everyone can metabolise meat protein properly. The same goes for protein powders and other meal replacements. It should also be noted that egg whites have no fat, and no cholesterol.

An article on egg white (amino profile)
100% Pure Liquid Egg Whites are the purest and most versatile form of protein IN THE ENTIRE WORLD! Ideal for this busy age with no mess, they are the most efficient way for any one on the go who is concerned with getting easily assimilated and essential protein into the system. So they are ideal for any one concerned with a healthy lifestyle, for athletes needing efficient muscle repair, bodybuilders needing quality muscle building blocks and an ideal form of versatile nourishment for high protein dieters.

Why?
Because, they can be mixed in a shake or a smoothie in a matter of seconds and be done with it.

They are fantastic for losing weight or building muscle. You can't taste the egg whites! They are NOT slimy and they are completely tasteless and odourless. One 280g /300ml of 100% Pure Liquid Egg Whites supplies 25 grams of 100% bio available pure protein. No fat, No cholesterol, and only a trace of carbohydrates. No more cracking and separating the egg whites from the yolks, you don't need to cook them, clean up the mess, just drink them down!

Liquid, NOT RAW
Egg whites are 100% bio available. Which means that none of its Amino acids are wasted or damaged. Liquid egg whites support muscle growth for up to 4 to 5 hours where as powdered egg whites and protein powders in general, are on average only 70 to 80% bio available. These powders only support muscle growth for 2 to 3 hours.

The difference between, LIQUID and RAW egg whites?
The human body cannot digest a raw egg white, because of the Avidin found in a raw egg white; your body struggles to digest a raw egg white. Not to mention the threat of Salmonella. You need to cook the egg white to neutralize the Avidin and allow your body to digest the protein. Also Avidin is known to cause a Biotin deficiency.

100% pure liquid easy egg whites from EGGNATION are pasteurised and tested for salmonella. The pasteurisation process heats the egg white to 57.5C degrees for 3 ½ minutes. This heat kills the salmonella and neutralizes the Avidin to allow it to be digested and absorbed by the body. When egg whites are cooked e.g. scrambled, you are denaturing the protein and affecting the true value of the protein. Making liquid egg white the purest form of protein, known to man.

What is the best way to use them?
Probably in a drink! If you require a quick and easy high protein meal, like breakfast, then what could be better!

You could use a protein powder. Most people using protein powders for convenience, are using about 40 grams of protein powder, and mixing it with water or milk. The only thing is most protein powder is only 70 to 80% bio available and only supports muscle growth for 2 to 3 hours. This means that out of 40 grams of protein powder your body is only getting 28 to 32 grams at best!

Not just for drinking!
Liquid egg whites are also the most versatile form of protein because you can use them in just about anything you want. They make great omelettes and can be used in any cooking in place of a whole egg. They can be added to most any cold drink without changing the flavour. Mix them with orange juice, tomato juice, fruit and yoghurt smoothies, and milk etc: you can drink them straight. …

What ever you like to drink, can now be protein enriched with sustained release!

How much protein should you consume in a day?
On average people require between 1.5-3 grams of protein per kilo of lean mass to maintain health and effiency.Athletes have a high demand for protein whether endurance runners or bodybuilders. Both breakdown muscle during training and need to to optimise protein uptake for muscle repair. So as to maintain their metabolic rate and either maintain their power to weight ratio or build greater mass. Protein is the building blocks for muscle.

Protein is essential to maintain lean muscle mass as lean mass optimises your metabolic rate and a increase in muscle mass leads to a increase in calories burnt at rest.

How often do you use liquid egg whites?
As often as you want, probably at least twice a day. First meal in the morning as it is important to get nutrients into the system first thing, hence breaking the fast of a nights sleep. Also just before bed, to keep the body charged for the repair process, which takes place whilst we sleep. By drinking a high protein drink with liquid egg whites just before you go to bed, they will support muscle growth for up to 4 to 5 hours. These are also times when we are at home and can have access to fresh refrigerated live food which liquid egg whites most definitely are, real food!

Amino Acid Profile per 100g of Protein

Alanine 5.49g
Arginine 4.54g
Aspartic Acid 6.09g
Cystine 1.88g
Glutamic 10.89g
Histidine 1.67g
Isoleucine 5.0g
Leucine 6.80g
Lysine 4.54g
Methionine 3.01g
Phenylalanine 4.94g
Proline 2.92g
Serine 6.07g
Threonine 3.41g
Tryptophan 1.18g
Tyrosine 3.21g
Valine 6.02g
Glycine 2.89g

Chemical index (as per WHO Standard)

1. Food and Agriculture Organization of the United Nations. The Amino Acid Content of Foods and Biological Data on Proteins, Nutritional Study #24. Rome (1970). UNIPUB, Inc., 4611-F Assembly Drive, Lanham, MD 20706.

Recipes for egg white based food & drinks

2007-12-19T10:46:00.000-08:00

Recipes for egg white based food & drinks

Delicious drinks and meals in moments, free to all our subscribers!

Mike Sheridan's Recomended Breakfast Drink

THE OLYMPIAN BREAKFAST DRINK

1. Put 50gm of Oats into a liquidiser and soak, once expanded, liquidise.
2. Add 8 Shots of Egg Nation's 'Pasterised Liquid Egg White'
3. Add 2 x tablespoons (30ml) of Udo's Oil.
4. Finish with one scoop of Sci-Mentor Premium Whey Pro.
5. Liquidise together and you have a highly digestible and easy to prepare breakfast of real food, offering high bioavailability.

Egg fried rice

CHICKEN EGG FRIED RICE - A great meal or cold for lunch!

4 Servings

Ingredients
1 ½ cups of cooked brown rice, leave to cool
6 Pumps = 6 egg whites, beaten
¼ Cup of diced onion
2 Cloves of garlic finely diced
2 Table spoon chicken / vegetable Stock
Dash of soy sauce for taste
Salt & Pepper to taste
220g Chicken breast cut into small strips

Cooking Instructions
Cook egg whites and set aside. Lightly coat pan or wok with Virgin olive oil, sauté onion, garlic and add a dash of soy until garlic lightly browned. Add chicken and cook. Add rice and turn until warm. Add egg white in strips and stock. Cook until hot. Season to taste with salt and pepper.

Extra vegetables can be added to taste.

Reducing homocysteine

2007-12-13T10:51:00.001-08:00

Although prevention is always preferable to cure, once elevated homocysteine has been diagnosed, the next step is a simple examination of your diet. A healthy, balanced diet containing at least five servings of fruits and vegetables a day will help to lower your homocysteine level and keep it within the ideal range.

Folic acid and vitamins B-6 and B-12 have been shown to have the greatest effect at breaking down harmful homocysteine from within the body.

Foods rich in folic acid include:

Green leafy vegetables such as spinach, savoy cabbage, curly kale, Brussels sprouts, broccoli and asparagus.

Citrus fruits particularly oranges and grapefruits

Pulses such as black-eyed beans and chickpeas

Wholegrain cereals
So does it work?
From mid-1998, the USA and Canada have been adding folic acid to basic foods including flour. The result: 31,000 less deaths due to strokes per year and 12,800 less due to heart attacks. Furthermore from data presented at the 4th Conference on Hyperhomocysteinemia, elevated homocysteine increases the risk of cardiovascular disease by over 10%.

Reduction of homocysteine levels has also been shown to have a positive effect on cognitive performance in the elderly. However, the earlier elevated homocysteine levels are detected, the better.

Many studies have also shown that vitamin supplementation may help to slow the development of cardiovascular disease, in particular the thickening and narrowing of artery walls. Your doctor should always be consulted before any vitamin treatment is started.

5 foods you’re not eating.

2007-12-13T10:36:00.001-08:00

5 foods you’re not eating.

Beets: Think beets as red spinach. This crimson vegetable is one of the best sources of both folate and betaine. These two nutrients work together to lower your blood levels of homocysteine, an inflammatory compound that can damage your arteries and increase your risk of heart disease.

Cabbage: One cup of cabbage is loaded with valuable nutrients. At the top of the list is sulforaphane, a chemical that increases your body’s production of enzymes that disarm cell damaging free radicals and reduce your risk of cancer.

Guava: Has a higher concentration of lycopene an antioxidant that fights prostate cancer. Also 1 cup of this stuff provides 688 milligrams of potassium, which is 63 percent more than you’ll find in a medium banana.

Swiss Chard: A half cup of cooked swiss chard provides a huge amount of both lutein and zeaxanthin, supplying 10 mg each. These plant chemicals, known as carotenoids, protect your retinas from the damage of aging.

Cinnamon: Helps control your blood sugar, which influences your risk of heart disease. Researchers found that people with type 2 diabetes who consumed 1g of cinnamon a day for 6 weeks (about ¼ teaspoon each day) significantly reduced not only their blood sugar but also their triglycerides and LDL (bad) cholesterol.

Food Substitution Chart

2007-12-12T11:56:00.000-08:00

	PRODUCTS TO AVOID	SUBSTITUTION
MEATS	Beef, pork, hot dogs, hamburgers, fatty chicken	White chicken, turkey or lamb (limited to 4 oz. A week)
DAIRY	All pasteurized animal products: milk, cheese, ice cream, butter, cream cheese	raw goat milk and cheese or almond, rice or soy milk, Oil free and pasteurized free cheese
OILS	All not cold pressed oils	Only first cold pressed oils: Olive oil, grape seed oil, flex seed oil, sesame oil.
FISH	All fried, smoked or canned fish	Only fresh water white fish, salmon or tuna (fresh or broiled)
EGGS	Egg yolks	Egg whites
GRAINS	White rice, pasta, all breads	Buckwheat, Irish oatmeal, wild or brown rice
SWEETS	All refined white or brown sugar, jams, jellies, chocolate, gum, cookies, donuts...	Raw honey, fructose, pure maple syrup, barely malt, or rice syrup
BEVERAGES	Soda, soft drinks, canned or pasteurized juices	Distilled water, fresh made juice, herbal teas
FRUITS	Bottled, frozen or canned sweetened fruits and oranges (highly acidic)	Organic raw fruits, dry unsulfered fruits
VEGETABLES	Canned, frozen or bottled vegetables	Organic raw vegetables
SEEDS & NUTS	Roasted or salted seeds and nuts	Raw seeds and nuts
SEASONINGS	Regular salt, dry herbs	Sea salt, bragg* liquid aminos, apple cider vinegar, fresh herbs, garlic, onions, miso, seaweed
SOUPS	Canned or dry soups, made with salt, MSG, preservatives or fat.	Only homemade soups

Amino loading

2007-10-08T18:33:00.001-07:00

High Impact Protein for More Muscle
and Less Fat

By: Scott H. Mendelson, Managing Director, Infinity Fitness LLC

Theoretically, a 2 fold increase of your net protein intake will double your rate of muscle growth; however, this has been only a dream until now.

WHY?

The body can only make full use of amino acids if these three problems are solved.

Digestion Damaging Amino Acids
Slow Absorption Rates
Denaturing of Amino Acids during cooking and
processing

Amino acids are the key tool for accelerating muscle
growth while serving as a powerful fat loss catalyst.
We take for granted the value of this amazing compound because it is no longer a hot topic; falling through the cracks of the priority list.

Free Form Aminos double your net protein intake with minimal additional calories and capitalize on the rapid availability of amino acids exploding into your muscles.

Remember, amino acids are the building blocks for new muscle repair and are a powerful force behind the natural improvement of the anabolic environment crucial for burning fat and gaining muscle.

My friend, Eric Serrano MD, has dedicated a large part of his medical practice to identifying the best sources and protocols for protein consumption to help his patients achieve unparalleled results and great health.

He believes, as do I, that you need more protein than what was previously thought, yet most importantly the sources of protein and their utilization will determine your rate of success.

“Success is not determined only by protein intake, but by how much you absorb and utilize. Muscle Synthesis bypasses absorption limitations and is 100% anabolic on arrival” Dr. Eric Serrano MD

Why Consume More Protein?

Protein itself is beneficial, but the amino acids within are what muscles require to accelerate protein synthesis (muscle growth/repair). With this in mind, Dr. Serrano has always made it a top priority to determine how well different protein sources are utilized by the body.

For example, some manufacturing processes of protein powders, cooking of foods and the digestive process all get in the way of amino acid muscle cell utilization.

I asked Dr. Serrano how much protein would be ideal for gaining maximum lean muscle and to my surprise he said 3 even up to 4 g per pound. That would be 600 to 800 grams for a 200 pound man!

As we all know, people can’t spend all day in the kitchen, day after day, which places limits on how much food can be consumed. Therefore, a supplemental source of protein must be used to complement food intake.

Protein Fact: Cooking temperatures will impact the net utilization of amino acids; well done food is not a good idea if you want to fuel muscles with amino acids. We do not advocate raw diets, but the longer you cook, the higher the rate of protein denaturing.

Protein Powders Fall Short

Protein powders were the logical choice for supplementing protein intake, but they suffer short comings. It is hard to maintain the integrity of amino acids during production due to heating and mixing techniques that must be used for mass production.

This denaturing of the protein reduces their effectiveness. Milk proteins have become the most popular source of powders including whey and casein, however if you have any sensitivity to dairy, stomach upset is a symptom of lactose intolerance and while some can deal with this, this indicates that the body is not properly absorbing these proteins.

Be sure to rotate your protein shakes as you can build allergies to these products causing fatigue, increased body fat, stomach upset and many other symptoms associated with food allergies.

Free Form Amino Acids - The Ultimate Protein Supplement

Supplemental sources of Free Form Amino Acids are interpreted as real food by the body and should be consumed to ensure adequate amino acid availability for working muscles.

Muscle Synthesis is a refined free form amino acid complex containing the specific ratios required for rapid absorption and accelerated rates of muscle building. Muscle Synthesis bypasses digestion to ensure rapid absorption and utilization of vital amino acids.

Putting Protein Sources to the Test

Dr. Serrano has had several clients follow a diet which included 2g of protein per lean pound of body weight consumed over 6 meals. They ate at least 3 square meals. Half of the subjects consumed shakes as snacks and the other half consumed real food. The group consuming real food as snacks gained the most muscle and lost the most fat.

Shockingly Great Results

The next experiment phase involved using only the free form aminos between meals - no shakes and no food in between meals. Over 6 weeks, we saw people pack on 5 pounds of muscle in some cases and they were ripped to the bone.

At first Dr. Serrano thought the reduction in calories helped to account for the rapid fat loss, but this came into question when a husband and wife came into his office to discuss their great results. He explained the reduction in calories helped reduce their body fat levels, when they looked at him like he was crazy.

They showed Dr. Serrano his notes and he
discovered he had mistakenly told them to consume the same amount of food in three meals as they had in the prior phase (6 solid meals- 2g per pound). As a result there was no reduction in calories yet they still lost an amazing amount of body fat.

Significant Reduction in Fat Mass with No Changes to Diet

Dr. Serrano replicated this experiment with other patients and discovered that there must be a fat burning mechanism created by the Muscle Synthesis between meals and before workouts. Again, following hours in the library and lab we did find relevant research to support the conclusion that free form amino acid supplementation between meals and pre/post workout resulted in a significant reduction of fat mass without any other changes to diet or exercise. (1)

Free Form Amino Acids - The Superior Source of Protein

Looking back at these trials we contemplated how a
supplement could be better than nature’s food between meals.

Free form aminos are superior as they do not encounter any interference from digestion or denaturing. Furthermore their delivery is rapid as we do not have to wait for digestion as we do with food or shakes.

This is especially important pre-and-post workout as the body needs the nutrients now, not in the two-to -three hours it takes to digest a meal!

No other product can compare to Muscle Synthesis as the free form amino acids it contains are of the highest available quality. Slapping a bunch of ingredients together based on their theoretical effectiveness during studies will not result in a good product.

The scientific ratio of amino acids discovered through years of research coupled with absorption technology exclusive to Muscle Synthesis makes it the most powerful amino acid formula in existence.

Muscle Synthesis capsules are easy to use and can
be taken anywhere unlike shakes requiring water and
mixing devices. Capsule delivery is far superior to tablets which can take several hours to break down and utilize.

Better yet, those who do not like taking capsules can twist open the caps and mix with water for the same great absorption ASAP

You have nothing to lose and Everything to Gain

Try Amino Loading between meals for just one month and you will experience the amazing fat loss and muscle growth results for yourself. Amino Loading is about the easiest thing you can do to quickly achieve your goals, no shakes to mix, no cleaning blenders. Just some water and you are set to go!

Muscle Synthesis bypasses digestion, is delivered intact (no damage to amino acids) and his rapidly absorbed faster than any other amino acid on the market.

Amino Load by taking 5 to 10 Muscle Synthesis between meals with a scoop of 100% MR on an empty stomach to increase muscle growth and fat loss 24x7. You will also notice an increased level of energy and reduced appetite.

Pre and Post-Workout

Most importantly, consume pre-and-post-workout to saturate muscle fibers with raw materials vital for growth. (30 minutes before workouts and immediately following) with 2-4 scoops of 100% MR for the best results.

Most researchers do not know this but certain amino acids will compete for absorption and as a result you can be left with very expensive urine instead of great absorption. It has taken many years to determine which aminos clash, but we have done the work and are not about to share these details with anyone.

References

1 Demura, S., et al. Perceptual Motor Skills 98 (3pt 1): 883-895, 2003

2.Rennie, M.J, and KD Tipton, Protein and Amino acid metabolism during and after exercise and the effects on nutrition. Ann. Rev Nutr. 20:457-483,2000

None of the statements within this article have been approved by the FDA

Food for Athletes

2007-09-21T12:59:00.000-07:00

10 "Superfoods"
For Fitness Athletes

A healthy athlete can be a fitter athlete. Remember to
consume a wide variety of healthful foods.

Legumes

Sometimes referred to as “the poor man’s meat,” legumes are an excellent source of soluble fiber, which is important for keeping an athlete’s blood sugar and energy levels stable. As far as plant foods go, most legumes are relatively high in protein and are a good source of slowly assimilated complex carbohydrates. This is great for providing a more stable and longer lasting supply of energy to working muscles. Legumes can be eaten in chili, stews, and soups, and are also enjoyable when served cold in bean salads. Some of the more common legumes found in the U.S. include pinto beans, kidney beans, navy beans, lima beans, black beans, chickpeas, lentils, and black-eyed peas. Legumes can be purchased dry, canned, and sometimes frozen.

Salmon

One of the best sources of omega-3 fatty acids, salmon is a great way to add more protein to your diet. Omega-3 essential fatty acids are important building blocks of cell membranes and, like protein, may help athletes recover from strenuous exercise. Omega-3 fatty acids are also a great addition to anyone’s fat-loss plan.


Adding a variety of different nuts to your diet can provide nutrients, such as vitamins, minerals, fiber, and essential fatty acids.

Nuts

Nuts are a very rich source of nutrients, including polyunsaturated fatty acids, vegetable proteins, fiber, vitamin E, potassium, folate, magnesium, zinc, selenium, copper, phosphorous, phytosterols, antioxidants, and arginine. Although nuts are considered a fatty food, the fat in them may be beneficial. Some healthful choices for the athlete include almonds, walnuts, Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, and pistachios. Be careful not to go overboard with your nut consumption. Eating too many nuts could lead to an increase in body fatness. A good guideline may be to eat one or two handfuls per day.


	An often overlooked source of nutrients, mollusks can provide a bounty of essential minerals.

Mollusks

Low in fat, a source of protein, and loaded with essential minerals, mollusks can be a good addition to an athlete's diet. Three popular and nutritious mollusk choices are clams, oysters, and mussels. Clams, in particular, lead the way for all foods in heme iron content. Heme iron - found only in meat, poultry, fish and seafood - is iron bound to a nonprotein compound that is much more easily absorbed by the body than free iron. Clams are also an excellent source of vitamin B12 and copper. These three nutrients may help maintain good blood status for delivering oxygen to working muscles. Along with copper, mollusks are also rich in zinc and selenium. These minerals are necessary for the proper functioning of the body’s immune system and its antioxidant defenses. Mollusks can be cooked in a variety of ways, including steaming, stewing, roasting, baking, broiling, sautéing, poaching, and frying.

Whole Grains

Athletes may find whole-grain foods helpful in providing a more stable and longer-lasting supply of energy for exercise. Whole grain foods are rich in vitamins, minerals, fiber, and essential fatty acids. Some examples of good whole-grain foods include oatmeal, whole-wheat flour, barley, spelt, brown rice, and some hot and cold breakfast cereals. Be wary of products labeled “100% wheat,” “stone-ground,” “multi-grain,” “seven-grain,” “12-grain,” or “organic.” They often contain very little whole grain. Instead, look for whole-grain products that say 100% whole wheat.


Eating cruciferous vegetables like broccoli is a good way to increase micronutrient intake without taking in a lot of extra calories.

Cruciferous Vegetables

Vegetables such as watercress, broccoli, cauliflower, kale, brussels sprouts, and cabbage are known as cruciferous vegetables. These vegetables are high in fiber, rich in vitamin C, very low in calories, and are a good source of healthful phytonutrients. Eating cruciferous vegetables is a good way to take in important micronutrients without taking in a lot of calories. Anyone wishing to lose bodyfat will find cruciferous vegetables to be a good addition to his weight-loss plan. Try to get three or more servings of these vegetables each week.

Flaxseeds

Also known as linseeds, flaxseeds are small, oval-shaped seeds from the blue flowering flax plant. Flaxseeds are considered one of the best plant sources of healthful omega-3 essential fatty acids, and they’re also a good source of fiber. Flaxseeds (but not flaxseed oil) are rich in phytochemicals called lignans that may have strong antioxidant properties that can help you stay healthy. There are several sources of lignans, such as whole grains, various berries, and soybeans, but flaxseeds are the best source. For easier digestion, flaxseeds should be ground first; a coffee grinder is good for this. The pleasant, nutty flavor of ground flaxseeds can be enjoyed in many foods, such as baked breads, muffins, and cookies. They can also be eaten in salads, cereals, soups, and sauces, or mixed with a serving of Nitro-Tech^® Hardcore protein powder.


	Allium vegetables, such as onions, are loaded with healthful flavonoids.

Allium Vegetables

Allium vegetables, such as garlic, chives, onions, scallions, and leeks, are a flavorful way to add healthful nutrients to an athlete’s diet. The benefits of garlic and other allium vegetables may come from their abundant flavonoids, such as quercetin, and also from their sulfur-containing compounds. Allium vegetables may be more beneficial when uncooked. So you may want to add them to salads, salad dressings, and other raw recipes to get the most from them.

Berries

Eating dark berries may provide athletes with a range of healthful phytonutrients that may have powerful antioxidant effects. Berries are also a good source of dietary fiber. Berry choices include blackberries, strawberries, raspberries, crowberries, blueberries, black currants, bilberries, elderberries, chokeberries, and lingonberries. It is interesting to note that frozen berries are just as nutritious as fresh ones. So if berries are out of season in your area, you can still reap their benefits by visiting the freezer section of your local grocery store.

Tomato Products

Not often do you find a natural food that actually benefits nutritionally by being cooked and processed. This seems to be the case for tomatoes. It appears that even though some vitamin C is lost when tomatoes are heated, the antioxidant power is increased during the process. Researchers have found that the antioxidant lycopene, which is the pigment that makes tomatoes and other fruits like pink grapefruit and watermelon red, is made more bioavailable to the human body after heating. Foods rich in lycopene include canned tomatoes, tomato sauce, tomato juice, tomato paste, salsa, and ketchup.

You put a lot of effort into your training. Eating well will keep you going strong and staying fit. Remember, a fit body is a better body, so try to add some of these "superfoods" to your plan today.

FATS

2007-09-21T12:58:00.001-07:00

For years, fat has been considered a poor performer in people's diets, something to be avoided at all costs. However, not all fat is created equal. Knowing the differences between the dietary fats and what foods contain them will help you to eat sensible amounts of the right fats that still support your musclebuilding goals.

Let's present a quick overview of dietary fat. It gives texture and flavor to food, increases your body's absorption of fat-soluble vitamins (A, D, E, and K), helps to promote healthier skin, and is a significant source of energy, providing 9 calories per gram. One key to incorporating dietary fat into your eating plan is choosing the right dietary fats to eat in moderation. Use the following information to gain a greater understanding of which healthy fats to eat.

Monounsaturated Fats

Monounsaturated fats may help increase your metabolism and add more muscle while controlling your bodyfat when added to a proper diet and exercise plan. They can also act as an antioxidant and promote the health of your arteries by increasing heart-healthy HDL cholesterol levels.

Sources of Monounsaturated Fats

Avocado (1 piece)	19.7 grams
Hazelnuts (1 oz.)	12.9 grams
Olive Oil (1 tbsp.)	9.9 grams
Almonds (1 oz.)	9.1 grams

Polyunsaturated Fats

Polyunsaturated fats are required in your diet because they include two highly important essential fatty acids – linolenic (omega-3) and linoleic (omega-6). These fatty acids are not produced by your body and must be obtained from your daily eating plan.

Linolenic (Omega-3) Fatty Acid

Linolenic fatty acids may benefit your cardiovascular system and also act as an important part of your immune system. Add a tablespoon of flaxseed oil to your daily protein shake to get your omega-3 fatty acids.

Sources of Linolenic (Omega-3) Fatty Acid

Flaxseed/Linseed Oil (1 tbsp.)	8.5 grams
Flax/Linseeds (1 oz.)	2.2 grams
Canola Oil (1 tbsp.)	1.3 grams

Linoleic (Omega-6) Fatty Acid

Linoleic acid, along with linolenic acid, is an important component of cell membranes, particularly nerves and blood cells. Try adding some of the suggested food sources below to get your daily essential fatty acids.

Sources of Linoleic (Omega-6) Fatty Acid

Safflower Oil (1 tbsp.)	18.0 grams
Corn Oil (1 tbsp.)	7.9 grams
Flax/Linseeds (1 oz.)	2.9 grams
Walnuts (1 oz.)	2.6 grams

Saturated Fats and Trans Fats

Research has exposed the associated health risks of a diet high in these fats. Although saturated and trans fats increase your risk for negative health consequences, a few probable reasons for their widespread inclusion is their ability to enhance taste, texture, and stability in food. Any fitness-minded person who wants to stay on track should keep intake levels of these dietary fats to a minimum.

Sources of Saturated and Trans Fats

Saturated Fats		Trans Fats
Coconut Oil (1 tbsp.)	11.8 grams	Biscuits (2 pieces)	8.0 grams
Palm Kernel Oil (1 tbsp.)	11.1 grams	Margarine (1 tbsp.)	5.0 grams
Butter (1 tbsp.)	7.2 grams	Cookies (6 cookies)	4.0 grams

Some of the benefits of including healthy dietary fats in your focused nutrition plan have been given, but you may still wonder how to include them in your diet without difficulty. Here are five simple ways to incorporate dietary fats into your diet and still support your musclebuilding goals. Remember that dietary fat contains 9 calories per gram and should be eaten in moderation.

When eating green salad or a morning bowl of cereal, sprinkle a handful of almonds or cracked flaxseed to help sustain your metabolism while adding some flavor.
Use olive oil or canola spray on a nonstick pan for cooking instead of using butter or margarine. Over time, a lower consumption of saturated and trans fats can reduce your risk for illness.
Get the benefits of substituting almond butter for hydrogenated, sugar-laden peanut butter on bread and bagels, and enjoy the healthier, nutty flavor.
Enjoy fish twice per week (salmon, cod, and herring) to help reduce inflammation, increase energy, and improve brain function.
Snack on healthy foods such as fruits and vegetables to avoid munching on cookies and biscuits that can contain trans fats.

What's most important for you to know is how to choose foods that contain healthy monounsaturated and polyunsaturated fats. Keep your intake levels of saturated and trans fats to a minimal level and remember that fat in moderation, not excess, will only benefit your attempt for muscle gains.

Vitamins and Minerals

2007-09-21T12:44:00.000-07:00

Vitamin A (Retinol, Beta-Carotene)

Function: Supports healthy vision and acts as an antioxidant in the form of Beta-Carotene.

Sources: Milk, cheese, liver, fish, and vegetables (dark green, yellow, and red).

Deficiency: Night blindness.

Adult RDI: 5000 IU (1000 RE)

Note: Fat-soluble vitamins occur in foods that contain fats and oils, and optimally work within a fat-soluble environment. Once absorbed, they are stored in the body until needed.