The Discarded Portions, And What You're Missing

With certain foods, it's pretty commonplace to have a little scrap left behind.  Think of that yummy corn cob, or perfectly ripe banana, or absolutely delicious watermelon.  After a few pieces of each, your plate is littered with  cobs, rinds, and peels.  We don't think much of it, and usually toss our apple cores into the woods just like anyone else.  But what exactly are you throwing away?  Did you know that in certain cases, these "inedible" portions of food actually contain many nutrients that could do your body some serious good?  In fact, some may contain tons MORE health benefits than is easily fathomed.  And you know what?  Some don't taste so bad, either.

Watermelon Rinds:  This one you might have tried before, and you'd be happy to know that your instincts were correct in trying to munch away on this green nutrient goldmine.  In fact, the watermelon rind is actually healthier than the watermelon flesh, and though while it may not taste as good, consuming watermelon rind can give you a heaping load of beta carotene, vitamin A, citrullene (an important amino acid), lypocene, and vitamin C.  Now don't confuse the rind with the dark green outer skin, the rind we're talking about is the lighter green layer between the skin and the pink flesh.  The outer skin is a little harder to stomach (though I've definitely done it on several occassions.)  Next time you have a watermelon, feel free to keep chomping for just a few more bites, just to make sure you get a little of that very healthful rind.

Banana Peels:  You know, it's really only us humans who believe we're too good for a peel.  Many primates eat the entire banana, and by doing so gain a lot more of the fruit's total health benefits.  That's right, the peel, though slightly ropey and initially unappetizing, contains all sorts of goodies that your body will absolutely love.  They're rich with fiber, both soluble and insoluble, much moreso than the fruit itself.  This fiber can assist in raising good cholesterol levels and promoting healthy digestion.  Banana peels also have a significant amount of lutein, an important antioxidant.  Banana peels also contain a very large amount of potassium, a very crucial mineral which when balanced with proper sodium intake allows the management of bodily hydration.  To make banana peels a little more appetizing, wait until the fruit is very ripe, and the peel should be both thinner and slightly sweeter.  You can also boil or cook the peel, and many Asian cultures cook bananas IN their peel, and eat them as one total meal.  Cool, right?

Corn Cob:  OK, now seriously, who eats the cob of the corn?  Actually my loyal readers, I've done so on several occassions.  If the corn is boiled well enough, the cob is most definitely soft enough to consume, and doesn't taste half bad, in my opinion at least.  As far as health benefits go, I can't seem to find many on the internet, which means I must be a little bit strange to consume the cob.  However it's common knowledge that corn cobs can be ground up and mixed into cattle feed to increase fiber, so it's safe to say that the cob is extremely rich in fiber.  I can definitely agree with this, as they fill you up EXTREMELY quickly (one of fiber's most useful attributes, besides healthy digestion).  If you want to try a bite, I suggest you try eating the small end of the cob first, as it's likely to be the softest and most easily consumed. 

Apple/Pear Cores:  Some people just go all out, and don't let a single bit of their precious fruit go to waste.  Have you ever known someone who eats apple cores, or maybe the cores of pears?  I can tell you that I don't mind eating the core of a pear, however apples tend to be a little past what I can handle.  The seeds in apples are extremely bitter (which you've probably found out if you've accidentally eaten one) which is due to the fact that they're very mildly poisonous, containing a derivative of cyanide.  Don't worry, you'd need to eat a TON of apple seeds to actually poison yourself, but it's just something to keep in mind.  Feel free to eat the core of either fruit, just know that unlike banana peels and watermelon rinds, you're not consuming any sort of normally ignored health beneficiaries.  

Mushroom Stems:  For some reason, people like to throw away the stems of portobello and white button mushrooms.  Why is that?  The stems are just as tasty as the mushroom itself, and contain all the same health benefits, such as cardiovascular system support, anti inflammatory properties, antioxidants, and large portions of vitamins such as vitamin B2, B3, B5, and minerals like selenium, copper, and potassium.  Seriously, eat these things, they're tasty and great for you!

Peach Pits:  Just kidding...don't eat these...big choking hazard.

Avacado Pits:......Seriously? .........No.

So there you have it, a little look into the forbidden parts of food.  Some things you may want to definitely try out, a few others you can keep avoiding, knowing you're not missing much.  But don't worry, no matter what, as long as you're consuming the foods associated with these normally discarded portions, you're doing your body a whole bunch of good.  Eat up, and as always...

GOOD LUCK!

References:

http://www.watermelonrind.com/why-eat-watermelon-rind.html 

http://www.livestrong.com/article/457082-what-are-the-benefits-of-eating-banana-peels/ 

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=97 

The War Against Catabolism

Here's something fun to try:  Go up to the biggest, most shredded, most muscular dude you know, and say nothing to him but "catabolic."  Then proceed to watch him run and hide in the corner, frantically trying to mix up a protein shake and down it in as little time as possible.  There, see?  No need to be afraid of bigger guys anymore.

OK, so maybe I'm exaggerating a bit, but to any sort of fitness pro, catabolic can be a scary word.  In its simplest form, catabolism means nothing but the breakdown of molecules into simpler forms, and releasing energy in the process.  This happens all the time in your body, and actually is what digestion is defined as.  During exercise, your body is in a state of catabolism, breaking down nutrients and releasing energy to fuel those hard working muscles.  But once all those glucose/glycogen energy stores are depleted, your body has no choice but to start breaking down muscle in an attempt to find more energy to use.  When your muscles break down, you start to feel a burn, usually caused by the combination of lactate buildup and tears in your muscle fibers.  This isn't a completely bad thing, because after your workout, your body makes it a priority to build back your muscle bigger and stronger than it was previously in hopes to avoid future states of the same "injury."   And if you have a post workout meal (WHICH YOU SHOULD), you can very rapidly throw your body from a catabolic, muscle eating state, to an anabolic, or growth state.

So catabolism isn't always a bad thing, however there are definitely times when you DON'T want to be catabolic.  Remember, basically any time your body is catabolic, you can't get bigger and stronger.  It simply won't happen, as your body is eating muscle instead of building it.  Therefore, it's pretty safe to say that other than intense exercise, you want your body in a purely anabolic state of muscle growth and repair.  Remember, your muscles don't grow while working out, they grow while resting.

So how do you avoid a catabolic state throughout your day?  Well, the good news for you is that it's pretty hard to enter a catabolic state if you're getting proper nutrition and calorie intake.  But remember the two main causes of catabolism:  Working out intensely, and fasting.  If you're fasting for hours on end, you might be depriving your body of the anabolic state it needs to rebuild muscle after a workout.  In order to assure that you don't enter a catabolic state throughout your day, try these tips:

Eat Frequently And Consistently:  Most fitness enthusiasts will tell you to have 5-6 medium sized meals a day, and this is very good advice if you're looking to promote an anabolic state.  If you're always eating, your body is almost never waiting for food, and will always have new nutrients coming in to rebuild what you've broken down.  However, do you HAVE to eat 5-6 meals a day to keep anabolic?  Well, people used to think that was really the only way to do it, but for the most part, it's been disproven.  So no, 3 meals a day should suffice, and if you're into intermediate fasting, that has been shown to keep people in anabolic states as well.  I guess I'm still on the old train though, and I'd say if you can, eat more frequently than not.  Better safe than sorry, right?

Eat After Your Workout:  I've already mentioned this one above, but post workout nutrition is EXTREMELY important to prevent continued catabolism after an intense workout.  Your body is already pretty beaten up after you've racked the weights or stopped the treadmill, and is already in the process of breaking down your muscle to very weakened levels.  It's quite advisable to get out of this catabolic state ASAP, in order to see the best gains.  So have a good amount of protein, and a few carbohydrates (about a quarter of your daily intake) to get your body building instead of breaking.  A protein shake and a banana or some oats are a couple of great choices.

Eat Before Bed:  Tell me something; when's the longest period of time you will have to go without food?  Night time of course!  Or more accurately, when you're sleeping, whenever that may be for you.  Unfortunately, that's also the time your body is doing the most muscle repair, and therefore it's crucial to have nutrients available for your body to use when it's repairing muscle.  There's this stupid thought that a couple hours before bed is a time when you should avoid food at all costs because your body won't get a chance to use the nutrients it provides before you go to sleep, and therefore it'll just get stored as fat.  That's ridiculous.  If you're eating within your calorie range, you won't store fat no matter when you eat.  And believe me, your body will thank you for the food you give it before you hit the hay.  I can promise you'll see big muscle gains too, because this is the largest time of muscle growth in the day.

So what should you eat before bed?  The general rule is to have a food rich in healthy fats, which will help to slow digestion, and a slower acting protein (casein.)  Probably one of the most famous pre-bedtime meals is some natural peanut butter and some cottage cheese.  This will provide you with a whole bunch of healthy unsaturated fats, as well as a ton of casein protein.  The amount of each you consume will depend entirely on your goals and your calorie requirements, so study up!

Catabolic states are a natural occurrence, and shouldn't be considered bad, but if you're looking to get as fit and lean as you can be, you want to make sure your body can build up muscle in the most efficient way possible.  I've given you a few tips, so now you know what to do and what to watch out for.  If you have any questions, just post a comment, I'm guaranteed to respond.

GOOD LUCK!

Sources:
http://www.fitday.com/fitness-articles/fitness/body-building/what-is-a-catabolic-state.html 
http://www.bodybuilding.com/fun/david7.htm 

Universal Creatine *Review*

Sometimes, the simplest, purest, most basic things in life work out the best for you and your goals.  When things get too complicated, too fruity, too doctored up and fooled around with, their real effectiveness can really be brought into question.  Take one step into GNC and you'll see exactly this, supplements with so many ingredients they basically sell you a novel along with the powder.  Are some of the supplements effective?  Sure thing!  But they sure are complicated, and if you don't know what to look for, you can end up paying a lot of money for something that doesn't do much at all.  Isn't there anything out there that's simple and effective?  Something you can trust, and just plain works?

Yes, as a matter of fact there is.  It's called Universal Creatine Monohydrate.  Now I've done an article on creatine before, and as I've said, creatine is the old school powerhouse in muscle building.  It was one of the first supplements ever to hit the shelves, and it's still one of the most tried and true muscle builders out there today.  Why do so many people use such an old, seemingly outdated supplement?  Because it works, that's why.  And believe me, almost anyone who knows their stuff as far as supplements go will tell you that good ol' creatine is something they'll always turn back to after their complex BCAA glutamine super amino blah blah pills have left them with little to show for their money.

Now don't get me wrong, companies have definitely tried to improve creatine over the years.  Right now you can buy creatine "blends" from all sorts of manufacturers like Muscle-tech, BSN, Muscle Pharm, BPI, Driven Sports, and countless others.  These blends are filled with strange forms of creatine like "creatine ethyl ester," and "micronized creatine," along with the original creatine monohydrate.  And boy, will they all suck your wallet dry quickly.  I'm not saying they don't work, and I'm definitely not saying they don't taste good, but I will say that you can get quite a bit more bang for your buck if you look at the simpler stuff from Universal.  There is no study out there that proves one form of creatine is better than another, and a TON of studies that back up the raw effectiveness of simple creatine monohydrate.  And the good news for you is that pure, unflavored creatine monohydrate is cheap.  That's why I firmly believe that Universal Creatine Monohydrate is one of the best supplements you could ever buy for your money.

What's in it?  Nothing but certified pure, unflavored, creatine monohydrate.  One serving size is 5 grams, or one teaspoon.  In a 200 gram container you'll get 40 servings (yay math), and two of these bottles packaged together from bodybuilding.com costs you $12.  One 300 gram bottle costs only $8.65.  If you're a veteran at buying supplements, you'll know that price is DARN CHEAP, and that amount of product will last you for quite a while (definitely enough for one to two full cycles.)

300 Grams Unflavored Serving Size1Teaspoon(5g) Servings Per Container60 Amount Per Serving % DV Creatine Monohydrate 5g * * Daily Value (DV) not established.

Other Ingredients: Contains Pure Micronized Creapure® Creatine Monohydrate. Made in a GMP facility that uses milk, soy, egg, peanuts.

How's it taste?  Like what ever you put it in.  It's unflavored, which may be a bit of a buzzkill when you first get it, however you'll soon realize is actually a big bonus because you can throw it in with pretty much any drink and never know it's there.  Even in plain water it doesn't reveal itself as a supplement, it just goes right down your gullet with no nasty aftertaste or texture.  I usually stick one teaspoon in with my pre-workout, and another in with my post workout shake.  Again, I cannot ever tell the difference, and it's great to know I'm getting my muscles all that creatine with so little hassle.

How's it mix?  Well, creatine monohydrate mixes OK, but never fully dissolves, so at the end of your drink I suggest swishing the little bit of liquid left around the glass a couple times, then quickly chugging it to avoid a little pile of undissolved powder at the bottom of your glass.  This tiny issue in mixibility isn't the product's fault though, it's just the properties of creatine mono itself.  Not hard to overcome though, as long as you're capable of keeping track of how much liquid you have left.

Does it work?  YES!  YES IT DOES!  I've been on a horrendously difficult training program, and even consuming more food was not drastically helping my strength gains.  I decided to go back on creatine (I had used it years ago, and took a long hiatus).  My god, my workouts are entirely different!  I feel stronger, more energized, like a true beast.  I've hit a few new PR's in one week on this stuff, and just keep wanting to hit the gym over and over again.  It's a great feeling, and it's a common result of creatine supplementation.  Creatine will increase energy levels, muscle volume, and protein synthesis (it helps your muscles to more effectively build up bigger and stronger each time after a workout.)  If you want strength gains, get on creatine, it's as simple as that.

How do I take it?  Well, there's controversy on this topic, but in general there are two main trains of thought.  The first supports what's called a "loading phase," which is meant to saturate your muscles with creatine over a period of five days by taking 20 grams of creatine per day (4 tsps), then cut back to around 10 grams per day for the remaining 4-5 week cycle.  The second train of thought says to nix the loading phase and just enter in with a normal daily dosage of 10 grams per day, which will eventually saturate your muscles to the same level as with loading.  I personally side more with the loading phase, as it really does seem to more quickly get creatine into your system (your muscles take time to absorb larger amounts of creatine than natural levels, so you're basically "forcing" more into them), and you'll see better results sooner.  I doubt you'll see much difference either way, but read up on the subject if you're really interested.

Regardless of the initial method of starting supplementation, you want to remain on creatine for 4-5 weeks, then cycle OFF creatine and allow all the extra to completely wash out of your system.  This takes a lot of stress off of your kidneys, and allows them to recover (because they'll be working double time to filter all that excess creatine out of the liquids you're drinking.)  Also, your body likes to maintain a stable equilibrium above all else, and therefore continued usage of extra creatine supplementation will eventually lose its powerful strength building effect (you'll build up a tolerance to a point where the creatine is ineffective).  By cycling off creatine, you can get greater strength gains when you eventually cycle back on.  And after this 4 week "wash out," you can immediately cycle back onto creatine if you wish, and just keep repeating the process.

How does this stuff even work?  Well, in the most basic sense, creatine works in two ways.  First, it volumizes your muscles by hydrating them to extreme levels.  It pulls a LOT of water into your muscle fiber, which has been shown to drastically increase the efficiency of protein synthesis.  Secondly, creatine adds to readily available energy stores by converting to adenosine-triphosphate or ATP (your muscles' main energy source) when your original stores of ATP run out.  This means that if you exhaust your muscle ATP in 8 reps without creatine, when you have extra creatine in your muscles it can be rapidly converted to form more ATP and you can keep pushing for a few more reps.  Those extra reps will translate directly into strength gains, and therefore you'll get stronger, faster.

Note:  You must drink a LOT of water with creatine, and don't be surprised if you seem to soak it all up like a sponge.  Slight water bloating is completely normal with creatine supplementation, and it's not unusual to gain 3-4 lbs of water weight in the first week upon starting it.  But seriously, when it comes to water, try for a gallon a day at least.

All in all, Universal Creatine may be the best bang for your buck out there on the market today.  It's certified to be some of the purest creatine monohydrate you can buy, and therefore you can be sure you're getting maximum benefits from every teaspoon you take.  You can expect immediate strength gains, muscle volume, and increased energy from this stuff, which is a lot more than you can say for other, more expensive supplements.  Yup, when it comes to creatine, Universal will be my brand of choice again and again.  I rate it a 10/10.  It's cheap, effective, and SIMPLE.  I love it.

Here's the link to the order page:  http://www.bodybuilding.com/store/univ/creatine.html

Crank hard, lift heavy, and as always, good luck!

Muscle Pharm COMBAT Powder *Review*

I've been using Combat powder for long enough, I believe it's time I let the world know what I think.  And if I could, I would climb to the highest mountain, and from the summit scream to all humanity just one simple phrase:...."THIS STUFF RULES!!!!"  That's right, Muscle Pharm's Combat powder really is a fantastic protein blend in so many ways, and if you're looking to change it up from your old boring, generic whey protein WITHOUT breaking the bank, I suggest you give Combat powder some serious consideration.

Why is it so great?  Well what makes Combat powder so unique is that not only does it have all sorts of high grade whey protein blends in it (hydrolized, isolate, and just plain concentrate), it ALSO has all sorts of other protein sources blended into it which your body needs to fully recover.  This stuff has egg white protein, micellar casein (a long acting protein that will feed your muscles for up to 8 hours after you're done lifting!) and a heaping load of glutamine which aids tremendously in shortening recovery time.  Listen:  training for Olympic style weightlifting means I lift every day, and lift heavy 95% of the time.  I need a protein that will bring me back up to snuff ASAP, in one night's sleep minimum.  This stuff does that.  It's got a rocking protein blend, and an AWESOME amino-acid blend as well to give your muscles basically everything necessary to rebuild for another day of heavy weights and hard reps.

How about the nutritional profile?  I can assure you that this protein is very high quality stuff with VERY high quality ingredients.  It's won "best break-out brand" and "best packaging" from bodybuilding.com, and was nominated for "best protein powder."  The nutritional profile obviously has a lot to live up to, and it's no surprise that it doesn't disappoint one bit.  Combat powder is extremely low carb, low sugar, low fat, and packed with 25 grams of protein per scoop!  Here's the nutritional information right off Muscle Pharm's website.  Take a gander:

Supplement Facts

Serving Size: 1 Scoop Approx. (33.6g)

Servings Per Container Approx.: 54

	Amount Per Serving	%DV
Vitamins & Minerals
Calories	140
Calories from Fat	15
Total Fat	1.5g	4%
Saturated Fat	1g	8%
Trans Fat	0g
Cholesterol	75mg	27%
Sodium	150mg	6%
Potassium	200mg	6%
Total Carbohydrates	5g	2%
Dietary Fiber	1g	4%
Sugars	2g	*
Protein	25g	50%
Calcium		13%
Iron		3%
Multi-Level Amino Acid Growth Matrix	33g	*

Combat Powder Proprietary Time Release System:
Micro Filtered Whey Protein Blend (Whey Protein Concentrate, Whey Protein Isolate, Whey Protein Hydrolysate, Micellar Casein, Egg White Albumen, L-Glutamine, BCAA Blend: Alanine, L-Leucine, L-Valine, L-Isoleucine, Lysine, Arginine, Glycine, Histidine, Tyrosine, Cystine, Methionine, Phenylalanine, Proline, Serine, Aspartic Acid, Threonine, Tryptophan*

Digestive Enzyme Blend
Protease, Lactase

Other ingredients
Natural and Artificial Flavors, Inulin, Sodium Chloride, Acesulfame, Potassium, Sucralose, Soy Lechtin, Potassium Citrate

* The Tryptophan in this product is naturally occurring.

*Daily Value (DV) not established

How's it taste?  DELICIOUS.  Seriously, this may be the best tasting protein powder in existence, and I'm not alone in that opinion.  Countless reviews of this product have all commented on how great this stuff tastes, and how AMAZING it is to drink compared to what ever protein they switched from last.  Before Combat, I was on "Wheybolic Extreme 60" from Amplified Muscle Performance.  Let me tell you now that this powder blows them out of the water as far as taste goes.  There are 6 awesome flavors of Combat powder:  Banana Cream, Vanilla, Chocolate Milk, Chocolate Peanut Butter, Cookies & Cream, and Triple Berry Blast.  

My personal favorite?  By far the Chocolate Peanut Butter.  I swear this stuff is like drinking a Reese's for 5 minutes straight.  It's just plain heavenly, utterly brilliant.  If you want a great tasting protein, pick up some Chocolate Peanut Butter Combat powder from Muscle Pharm.  It's as simple as that.  

How's it mix?  Again, Combat powder impresses me enormously when it comes to mixability.  In my shaker bottle, when thoroughly shaken, there's no clumping, no chunking, and no flavor imbalances.  Plus, the flavor is powerful enough in this protein so that you can mix it with more water than you'd initially believe.  I take two scoops per workout, and I mix them with about 20 oz of water.  The result?  An incredibly creamy taste that completely disguises the fact that it's mixed into water.  No more watery protein taste for me, thanks.  I'll take Combat powder.

Does it work?  Heck yeah!  Since I've been on this powder, my squat has gone up about 10-20 kg, and my clean and jerk and snatch have gone up 8 kg and 5 kg respectively.  That's a pretty big improvement in not too much time.  I feel strong on this powder, and every day I want to test it out to see if it's worked for me.  I've smashed all sorts of PR's other than my competition lifts while on this powder as well, so yes, I can safely say that Combat powder works.  

So what's it cost?  Not much.  Right now at bodybuilding.com it's for sale at $39.99 for 4lbs, an amount that will last you over a month and a half if you only take one scoop each day.  I think you'll agree, that's an absolutely amazing deal for such a high quality product, and is definitely worth more than the $70 other companies are asking for their inferior products.  On bodybuilding.com only, there's a new flavor too, called "S'mores."  Here's a link to the deal, hope it lasts a little longer for all of your sakes.

http://www.bodybuilding.com/store/musclepharm/combat.html

So what's the verdict?  Well, it's not surprsing that I will be ordering this stuff for as long as that online deal persists.  This protein is high quality, versatile, and feeds your body in all sorts of beneficial ways that other protein powders just plain DON'T.  Average whey protein absorbs quickly, then backs off in a rather short span of time.  Combat powder just keeps on building and building, feeding those tired muscles for 8 hours.  I don't have to be sponsored by Muscle Pharm to say that I love Combat powder and highly recommend it to anyone looking to pack on some serious strength and muscle mass. 

http://musclepharm.com/combat-powder