A Salty Situation

Every now and then you consume a little more of something than you had intended.  Maybe you saw it coming, maybe you didn't, but it happened (or was going to happen) regardless.  This kind of situation is a very common one in the diet world, and honestly, I think it usually falls into one of two categories.  You either eat too much sugar, or too much salt.  The first one I'll discuss in a later article, however I wanted to cover the necessary steps to take if you find yourself overdosing on sodium, as I happened to do this weekend (though somewhat intentionally.)

Now I knew that this weekend I would be training with my coach down in Eliot, Maine for two days, and would be spending the night in the gym.  Not wanting to break the bank on eating out, I decided to pack some food.  I only had one small suitcase, and no cooler or anything like that, so my options were limited.  Not only that, but I'd be training quite hard, therefore I knew I needed quality protein and carbs and PLENTY of each.  Can you guess the most convenient food packing option here?  That's right...CANNED FOOD.  Into my suitcase I threw two giant cans of tuna (10 oz), two giant cans of chicken (also 10 oz), a four pack of 5 oz tuna cans, and a 4 serving can of black beans (I also packed some oatmeal for breakfast, and had a wholelotta whey protein).  Every single one of these foods is AWESOMELY clean and has an epic nutritional profile, except for one little blip, which of course, would be the sodium.  Holy moley, that was a boatload of salt.  Somewhere around 2000 mg per meal if I calculated it correctly.  That's about 85% of my daily recommended intake.  What was I to do in order to battle such a crippling dosage of salt?

Well, the first thing to remember is that you cannot destroy your body (or your diet) in one or two days, no matter what you do.  It just doesn't work like that.  You won't wake up twenty pounds lighter just because you had an awesome workout the day before, and you won't wake up a fat lard the next day if you had one extra slice of cake.  Diets are about long term results, and the same goes for sodium.  Sure, if you consume a lot of it one day by accident, you'll probably retain a lot of water and feel (and look) pretty bloated.  But your heart won't stop, your blood pressure won't skyrocket, and you won't die.  Phew!  Now that we got that out of the way, let's see what I did to minimize the huge salt intake on my body.  

Firstly, if you're going to consume huge portions of salt, you need to consume even larger portions of WATER!  That's right, I probably drank two gallons each of those days.  Drinking more water will actually cause you to retain less, and will also do wonders in helping your kidneys filter out all those extra minerals.  Chug that stuff like there's no tomorrow.  I had at least two bottles of it with every meal (6 meals), as well as two bottles worth in my pre and post workout shakes.  DO NOT STOP DRINKING WATER.  I saw very minimal water retention, and I think drowning myself in the stuff did the trick.  Obviously don't drink past a semi-comfortable level, but don't be afraid to stick your head under the sink and go to town.  

Second thing to do?  Consume more POTASSIUM.  The sodium/potassium ratio in your body is a very important one, and must be respected.  In an ideal situation the ratio should be 1:1, meaning for every milligram of sodium you take in, you should have one milligram of potassium to match it.  The reasoning for this goes down to the cellular level, however without getting too complicated I'll just say that sodium and potassium are both EQUALLY responsible for ensuring proper hydration of your body, and without the correct balance you're in for trouble.  Potassium actually helps regulate the amount of sodium your body retains, so consuming more may ensure that you don't hold on to that crazy salt dosage.  It'll also help combat the hypertension inducing effects of sodium, lowering blood pressure considerably.  No matter your sodium intake, it's usually a good idea to make sure to eat potassium rich foods on a regular basis.  This goes even more-so if you're regularly physically active.  While I suggest whole foods such as bananas for this purpose, another easy way to get more potassium quickly is to consume a sports drink like Powerade or Gatorade (my solution for this weekend.)  

Despite a pile of salty food this weekend, I kept my diet clean and my body happy by counteracting the effects of excess sodium intake.  A little too much salt every now and then is no reason to fret, as long as you don't make it a habit.  Keep conscience of your sodium intake, and take the simple steps listed above in order to ensure it doesn't get out of hand.  

Eat big, train hard, drink LOTS OF WATER!  Good luck!

Pure Pro 50 *Review*

I'm coming to you today with another rave review, this time regarding a pre-packaged protein shake that really impressed me.  This weekend I spent two days in the gym with my coach, working high volume days with pretty heavy loads.  I'd say I worked out for a total of 6-8 hours over those three sessions, and boy was my entire body feeling it after just the first one.  I was spending the night in the gym, and was going to be completely on my own for breakfast.  I knew I needed something protein packed as soon as I woke up to feed my muscles quickly after the crazy double session the previous day, and therefore that night I ran out to the local Rite-Aid and picked out the first protein shake I saw on the shelf.  After taking a quick glance at the nutritional label, I knew I'd come upon something very special.  This product not only has great macros, but tastes fantastic and works like a charm.  Its name?  Pure Pro 50 by ABB.

That next morning, as soon as I woke up, a sore and tired mess, I immediately cracked open this shake and prepared to chug it down (just in case it didn't taste so hot, as some canned shakes can be disgusting.)  But as soon as the first drop glanced across my tongue, I immediately threw all intentions of chugging it out the window, and instead savored this liquid goodness as well as I could.  The shake was thick, creamy, and extremely chocolatey (as it should've been, being the milk chocolate flavor).  I could definitely taste the thick milk used in the ingredients, which was an extremely refreshing change of pace from all the watery protein shakes I've had in the past.  Unfortunately the stuff was gone before I would've liked it to be, but throughout that day I noticed a resurgence of power through all my snatches, clean and jerks, and even my extremely high volume squats at the end of the workout, where I hit 105kg for four triples AFTER a total of 40 reps of varying lighter weights.  Thank goodness for that morning protein fix.

But what exactly had I just consumed?  More specifically, what's in Pure Pro 50 that makes it such an optimal shake for strength athletes?  Well, before I get going on why I love the nutritional breakdown of this shake, let me show you the nutritional label:

12/14.5 Fl. Oz. Bottles Milk Chocolate Serving Size1Bottle(14.5fl oz) Servings Per Container12 Amount Per Serving Calories 250 Calories From Fat 20 % Daily Value* Total Fat 2g 3% Saturated Fat 1g 5% Trans Fat 0g Cholesterol 40mg 13 Sodium 90mg 4 Potassium 490mg 14 Total Carbohydrate 9g 3 Dietary Fiber 3g 12% Sugars 3g Protein 50g Vitamin A 0% Calcium 100% Vitamin C 0% Iron 8% * Percent Daily Values are based on a 2,000 calorie diet

Ingredients Water, Protein Blend (Milk Protein Concentrate, Whey Protein Concentrate), Cocoa (Processed With Alkali), Natural And Artificial Flavors, Cellulose Gel, Sucralose, Cellulose Gum, Acesulfame Potassium, Carrageenan. Allergen Information: Contains Milk Ingredients.

First and foremost, this stuff is PACKED with protein at a whopping 50 grams!  If that doesn't help those tired muscles recover, I don't know WHAT will.  And what I really like about this product is that it gets those proteins from various sources, including a quick digesting whey concentrate and a more slowly digesting milk protein concentrate.  This means that Pure Pro 50 will feed muscles both IMMEDIATELY and over an extended period of time, giving you a more complete recovery.

Second, this stuff is very low in both sugar and total carbohydrates!  I prefer low sugar protein sources, because once you start adding a ton of sugar you start to lose a lot of the support for lean muscle mass, and instead start coaxing your body to start storing some of those simple carbs as fat.  Now I know a lot of people out there say that you need fast acting carbs after a workout in order to force more protein into your muscles, but there have been multiple studies done refuting that claim.  Many EXTREMELY successful athletes don't supplement simple carbs after a workout, and if they do consume carbohydrates, they're usually a more complex carb like waxy maize, oats, or even vegetables (like sweet potatoes!)  You don't need sugar, and I'd much rather live without it.  The low total carbs in this product also promote its usage on low carb diets, and make it a much more versatile option for most people.

And on the subject of carbohydrates, Pure Pro 50 has 3 g of fiber!  That's AWESOME!  The more fiber you can get in your diet, the better.  Fiber helps digestion, allows your body to more effectively use the food it's been given, and helps to keep you lean.  Sweet!

Pure Pro 50 is also very low in sodium, and high in potassium, which is just what you want following a workout.  After working hard, your electrolytes have been severely depleted, and you need a decent dose of potassium to ensure your body can rehydrate effectively.  The fact that Pure Pro 50 takes this into account impresses me greatly.

And finally, Pure Pro 50 is very low in fat, with only 2 total grams, only 1 of which is saturated.  This is a perfect compliment to the average American's diet which is absolutely loaded with saturated fat.  Cut that crap out little by little, and I guarantee you'll like the results.

Now in terms of price, I have to say that these shakes become more fiscally feasible when consumed every now and then as a supplement to your normal protein powder.  They're relatively cheap on their own, but don't really become practical when bought in a 12 pack (like they're commonly sold in.)  It's between 40-50 bux for a 12 pack of Pure Pro 50, where as 4lbs of whey protein powder, which is about 50 servings, is around the same price.  12 vs. 50...hmmmm...I wonder which one I'd choose.

All in all though, Pure Pro 50 is a GREAT alternative to nasty canned shakes that are packed with sugar and lacking on the protein.  It's made with quality ingredients, has a great nutritional profile, is loaded with muscle building protein, and tastes absolutely DELICIOUS.  I would definitely recommend trying the milk chocolate flavor, boy was it yummy.  Who knows, you might get hooked on the stuff.  Thanks Pure Pro 50 for helping me recover from some of the craziest workout sessions of my life.

Keep Those Joints Healthy

Joint health is a big deal to me, and should be to you as well.  Your muscles can't do their job efficiently if they're inhibited by stiff, painful joints.  And believe me, a pain in the elbow or knee that won't go away is not a fun thing.  It's obvious that maintaining joint health should be something you do proactively, and there are several ways that you can make sure those bodily hinges stay nice and lubricated as both the age goes up and the workouts get tougher.

A lot of joint health can be maintained merely through a healthy diet.  Many vegetables, fruits, meat, and dairy products contain a lot of the nutrients needed to keep your tendons sliding smoothly time after time.  But there's a lot that can be said for supplementation too, certain pills and medications that really make a difference when it comes to stiff joints.  Let's examine a few proactive measures you can take both through diet and supplementation that will keep you walking pain free for many years to come:

Calcium:  We've all heard this since we were kids.  "Drink your milk, it'll build strong bones!"  And it's true, Calcium plays a large role in bone and joint strength.  The body uses it to increase bone mass (especially in children) so that bone problems are far less likely later in life.  What are some foods rich in calcium?  Well you had it right from the beginning with the dairy products.  Milk and cheese are great examples of food rich with calcium.  Also, almonds, several herbs, and yogurt are all packed with the stuff.  Make sure you consume a good amount of Vitamin D and Potassium as well, because both those nutrients will aid in the absorption of calcium.

Fish Oil/Omega 3 Fatty Acids:  These fatty acids are most often found in fish, and go a LONG way in helping your joints slide smoothly and pain free.  They decrease joint inflammation, and fish oil has been known to work wonders for those with Rheumatoid Arthritis and other joint conditions.  It's a great preventative medicine as well, and will encourage healthy joints throughout your life.  I don't supplement fish oil, I eat plenty of fish as it is.  Fish like tuna, salmon, herring, crab meat, shrimp, and krill all contain significant doses of Omega 3's.  However some people like to supplement fish oil in pill form with their morning medication, and this is a great way to ensure your joints are getting what they need.  If you take a trip down to your local pharmacy, you'll find that fish oil comes in all sorts of different dosages.  It can be confusing, but you can't go wrong with a light/medium dose.  If you're really confused, talk to a doctor or pharmacist.  Here's a quote from healthyomega3.com about fish oil dosage:

The best fish oil supplements contain 280 mg of DHA and 120 mg of EPA per capsule.  (That’s more than double the normal amount of DHA in most “average” capsules). A total of 400mg of DHA and EPA.

So 2 capsules a day will give you 800 mg in total, around the level proposed by the AHA. And the recommended dosage, (taken from the label), for adults is 2 capsules a day.

Fish oil/omega 3 fatty acids support heart health as well, so they're a very useful tool in any nutritional diet.


Glucosamine/Chondroitin:  This is one of the most famous joint health supplements in any runner's bag of nutrition related tricks.  It's been known for a long time that daily supplementation of a Glucosamine/Chondroitin pill can help those joints slide smoothly.  I've always associated it mostly with knee pain, but any joint pain is fair game to be cured by this wondrous little pill.  Here's a great explanation from about.com regarding why these two supplements are so important:

How do glucosamine and chondroitin work?
Glucosamine and chondroitin are two molecules that make up the type of cartilage found within joints. Inside your joints, cartilage undergoes a constant process of breakdown and repair. However, to be properly repaired, the building blocks of cartilage must be present and available. The theory behind using the glucosamine and chondroitin joint supplements is that more of the cartilage building blocks will be available for cartilage repair.

• Glucosamine is a precursor to a molecule called a glycosaminoglycan-this molecule is used in the formation and repair of cartilage.
• Chondroitin is the most abundant glycosaminoglycan in cartilage and is responsible for the resiliency of cartilage.

Some will say that it's questionable as to how well an oral supplementation of these two nutrients will inevitably work, but there are many success stories out there that support the theory that a G/C pill in the morning can really make a difference with joint health and comfort.  I have experimented with the pills myself, and while I've never noticed a giant difference, they do seem to help my knees stay strong after all the squats I do.  Hey, better safe than sorry right?


And there's a little explanation of what you can do to actively keep your joints healthy and pain free.  Keep on that healthy diet, and experiment with supplementation if you're starting to feel some pain.  Again though, I don't claim to be an expert in the field, so I would suggest talking to a doctor or pharmacist if you're really looking to get some answers as to what could really help.

Keep healthy, stay mobile, and as always, good luck!

Sodium, Potassium, And Your Body

We all think we know a little something about salt (sodium chloride), and how it tastes darn good on that dinner of ours.  It can enhance the flavors of otherwise bland food, and can save some people from the dreaded plate of veggies.  And our body NEEDs salt to survive, because it cannot manufacture the nutrients in salt on its own.  You need sodium to maintain blood pressure, water levels, and to prevent dehydration.

However what we don't realize is that the average person these days takes in wayyy too much salt.  In fact, the recommended daily sodium intake is around 2000-2500mg, and many people can eat this number within two meals if they're big on processed food.  While you may not have realized this, and haven't ever really felt the effects of an overly large sodium consumption,  all that salt isn't doing your body any good, and in fact can be hurting you in some ways you might not initially see or feel.  However these little behind the scenes acts of mutiny can really come back to haunt you if you're desperate to lose a few pounds, or just get healthier in general.  Here's what excess an sodium intake can do to you:

Heart Health:  Excess sodium will most certainly raise blood pressure, because sodium has the job of regulating water levels in your blood.  The more sodium in your bloodstream, the more water is drawn into your veins, causing a higher blood pressure, and forcing your heart to work harder than it already has to.  And eating high sodium foods day in and day out will definitely take a toll on that oh so important chest muscle of yours.

Excess sodium can also wear down your kidneys, as it's their primary job to regulate the sodium in your bloodstream.  Too much salt can cause kidney stones, and in extreme cases, kidney failure.

A salty diet will also be very detrimental to any weight loss goals.  It will cause you to retain water, become bloated, and therefore you'll be unable to shed those last few pounds.  And because excess water appears like fat over your midsection, causing a soft, flabby look, I guarantee you won't be too happy with your appearance either. This water retention can be easily cured with a diet adjustment, but if you don't know what's happening, it may be very confusing and disheartening to wonder why that scale isn't budging, and those abs are still hidden.

Foods to watch out for:

Canned anything:  The general rule of thumb is to watch out for the canned stuff.  Yes, canned soup, canned vegetable, canned meat, fish, etc.  If it's in a can, it usually has a LOT of sodium in it, just to help preserve it for extended periods of time.  I'm guilty of the canned food craze, because being in college, I can't really keep a ton of perishable food and expect it to last long enough to eat it all.  I also happen to LOVE canned tuna, salmon, herring, etc (GREAT LEAN PROTEIN.)  But I never go crazy on the stuff, and the reason for that is the sodium.  One cup of canned soup can have as much as 940mg (or more) per serving, and there's usually two servings per can!  That's incredible, more than half your days sodium for lunch.

Chicken Breast:  Many chicken breasts and other frozen meats, though lean and fresh, tend to be injected with a saline solution to preserve them for a little while longer.  This excess sodium can add up if eaten many days each week, and before you know it you could be consuming much more sodium than you thought.  Wash your food before cooking to remove a lot of that salty mixture.


Fast Food:  I'll start this one off with a quote:

How do you know if you are getting too much sodium?
"If you eat fast food even once a week, you are probably eating 2 to 3 times as much salt as you need," says Jill Minette, R.D., assistant director of clinical nutrition at the Mayo Clinic in Rochester.

That's incredible.  Fast food is absolutely riddled with salt.  Just plain PACKED with it.  Salt adds a lot of flavor to very bland, processed food, so it's easy to see why fast food chains use so much of it.  One footlong sub from subway can have over 2700mg of sodium.  One Big Mac has 1040mg of sodium.  A Whopper has 1355mg of sodium.  A medium side of fries has around 300mg of sodium, however how often do you eat those without adding a packet of salt or two.  If you're looking to decrease sodium intake, fast food is definitely not the place to start.

Sauces:  A lot of sauces, like tomato sauces, salsa, hot sauce, mustard, chipotle, etc. have a large amount of sodium per serving.  I am a fan of salsa because of it's high flavor to low calorie ratio, but I know it's definitely not a good idea to go crazy on the servings I consume, just because of the large amounts of sodium per serving.  I still suggest sauces as a great way to add flavor to your food (certain healthier sauces of course, I'll give a list in a later article), but watch out for that salt.  Read the nutrition labels!

Any processed food:  Another reason why processed food is bad.  Salt is used for preservation and flavoring, and like I said before, the crappy processed food is what needs the most flavor to keep it selling.  Read the nutrition facts on that lunchable, that ramen (1500mg per block), or that lean cuisine.  Grab a banana or an apple instead and cut that sodium intake a little.


But excess sodium isn't the only problem.  Like I said before, our body needs sodium to survive, and without enough of it, we can easily become fatigued, dehydrated, and overall very inefficient.  Some people may not be consuming an overly huge amount of sodium, but are instead completely messing up the balance of sodium to water in their body.  I've now discussed the desirable amount of each (8-15 glasses a day of water, and 2000-2500mg of sodium), therefore this is the ratio your looking for.  If either one gets out of whack, you'll feel it.  You may feel dizzy, or even slightly sick if suddenly your sodium intake changes drastically.  Try to watch this ratio, keep it in check, and I bet you'll feel a lot better.

Unfortunately the water-salt ratio isn't the only ratio you have to watch in your body.  In fact, yet another problem with a great percentage of diets these days is that people aren't taking in enough of the other electrolyte, potassium.  In fact, some people take in very close the daily recommended dosage of sodium, but because they don't get enough potassium they still see the detrimental effects that a salty diet can bring on.   Potassium works side by side with sodium in your blood to regulate the acid-alkaline balance in your cells.  Basically, sodium works outside the cells, potassium works inside.  Without enough potassium in your diet there can be serious bodily effects such as poor brain function and an irregular heartbeat.  This is because without the correct amount of potassium in your diet, electrical signals to your brain and muscles are very inefficient.

Banana's are a food rich in potassium, try one today!

So here's my final advice.  Firstly, try to cut back a little on sodium.  Replace a few processed snacks with healthier, fresher alternatives, such as fruits and vegetables.  This will not only decrease your sodium intake, but will increase your potassium intake, and will better maintain that critical balance.  Also, drink more water, and while I suggest cutting your sodium, don't go ultra-low salt, because your body does need a regular intake of the stuff.  Keep your ratios in mind, and adjust your diet accordingly.

Keep balanced, stay healthy, and good luck!