http://www.optimumnutrition.com Optimum Nutrition - The Bigger Picture en-us http://www.optimumnutrition.com/news.php?article=812 http://www.optimumnutrition.com/news.php?article=812 When you combine glucose and fructose carbohydrates, studies have shown that your body oxidizes carbs at a higher rate. But how does this translate into endurance performance? Research published in the <em>International Journal of Sports Nutrition and Exercise Metabolism</em> attempts to answer that question. Scientists had 9 cyclists engage in a 100 km time trial consuming 39 grams of glucose in 250 mL of water every 15 minutes. A week later, they did a second 100 km race, drinking the same amount of carbs only, this time, containing a mixture of glucose and fructose. That combination helped them shave more than a couple of minutes off their time. <strong>True Strength Moment</strong>: If a glucose/fructose combination boosts endurance performance, when what would happen if you added sucrose, waxy maize starch, staged proteins and free form BCAAs to the mix? Find out my mixing up some <a href="http://www.optimumnutrition.com/products/211-recovery-p-252.html">2:1:1 Recovery</a>. Don't forget to bring your stopwatch along on the ride! Thu, 11 Mar 2010 12:00:00 EST http://www.optimumnutrition.com/news.php?article=808 http://www.optimumnutrition.com/news.php?article=808 If you store your supplements in the kitchen or bathroom, you might be degrading their full potential. High humidity can dissolve water soluble solids, a process known as deliquescence. Vitamins B and C are particularly susceptible to this condition, and can completely break down in just a week of opening and closing the container's lid. The study, published in the <em>Journal of Agricultural and Food Chemistry</em>, pegs kitchens and bathrooms as especially bad places to store supplements due to the spikes of humidity that occur in those rooms. <strong>True Strength Moment</strong>: To keep your <a href="http://www.optimumnutrition.com/products/optimen-mens-multiple-p-180.html">vitamins</a>, minerals and <a href="http://www.optimumnutrition.com/products/100-whey-gold-standard-p-201.html">sport supplements</a> performing at full strength, only open the lid in dry air conditions. You also want to avoid storing powders on top of refrigerators or other heat-producing appliances. If you think about it, you'll come up with the ideal place to keep your supplements out of reach of children and away from potentially damaging humidity and heat. Wed, 10 Mar 2010 12:00:00 EST http://www.optimumnutrition.com/news.php?article=807 http://www.optimumnutrition.com/news.php?article=807 That old saying, 'An apple a day keeps the doctor away' was put to the test by University of Illinois researchers looking to pinpoint the fruit's healthy mechanism. They fed two groups of lab mice low-fat diets. One group's food was rich in soluble fiber while the other group's diet emphasized insoluble fiber. Just 6 weeks later, scientists introduced an illness to both groups. The soluble fiber eaters got only half as sick and recovered in half the time it took the insoluble fiber-fed rodents to get well. Results will be published in the May 2010 edition of the journal <em>Brain, Behavior & Immunity</em>. <strong>True Strength Moment</strong>: The soluble fiber found in apples, whole grain oats and nuts increases production of an anti-inflammatory protein known as interleukin-4. As a result, immune cells are able to speed our recovery from infections. Get your fair share of soluble fiber so you can keep working harder, longer and stronger toward achieving impressive goals. Tue, 09 Mar 2010 12:00:00 EST http://www.optimumnutrition.com/news.php?article=806 http://www.optimumnutrition.com/news.php?article=806 Making your opinion heard in Washington had a very positive effect. As reported on Elsevier's <a href="http://tinyurl.com/y9ycu35">Over The Counter Today</a> website, Senator John McCain has withdrawn his support of the bill known as S.3002 which could have made purchasing your favorite multivitamins, herbs, proteins and other supplements difficult if not impossible. Well done! <strong>True Strength Moment</strong>: According to the story, another bill on supplements will be crafted in the U.S. Senate. The goal of this bill would be to promote effective consumer protections without over-regulating the industry. As a company founded on a mission to provide consistent quality, ON applauds efforts to make sure that all supplements are safe, reliable and readily available. Mon, 08 Mar 2010 12:00:00 EST http://www.optimumnutrition.com/news.php?article=803 http://www.optimumnutrition.com/news.php?article=803 Today, tomorrow and Sunday, the ON Team will be giving out samples of 2 new <a href="http://www.optimumnutrition.com/products/100-whey-gold-standard-p-201.html">Gold Standard 100% Whey</a> flavors (Cake Batter and White Chocolate) along with Supercharged Strawberry, the newest flavor of <a href="http://www.optimumnutrition.com/products/platinum-hydrowhey-p-271.html?zenid=bcb1f38cc2b274c542b7f80f5bd8177a">Platinum Hydrowhey</a>. And that's not all. If you're in the crowd at the <a href="http://www.arnoldsportsfestival.com/">Arnold Sports Festival</a> Expo, hit us up for a sample packet of the new Chocolate Peanut Butter flavor of <a href="http://www.optimumnutrition.com/products/100-casein-protein-p-219.html">Gold Standard 100% Casein</a>. We'll also be tossing out armloads of the industry's best <a href="http://www.optimumnutrition.com/products/shaker-cup-p-249.html">shaker cup</a> and custom Arnold T-Shirts too! <strong>The Bigger Picture</strong>: It's a privilege for us to host the most generous sampling booth at the Greater Columbus Convention Center. But we're taking the fun and excitement a step further by giving you the opportunity to meet Training Gurus <a href="http://www.optimumnutrition.com/team.php?id=69">Charles Glass</a> and <a href="http://www.rippedacademy.com/george_farah">George Farah</a> along with prominent IFBB and NPC competitors. They're all ON Athletes. So you can have your Cake Batter flavored Gold Standard 100% Whey and drink it too, while getting valuable diet and training tips from some of the most prominent names in bodybuilding and fitness. Fri, 05 Mar 2010 12:00:00 EST http://www.optimumnutrition.com/news.php?article=804 http://www.optimumnutrition.com/news.php?article=804 Glycogen is your body's primary storage form of carbohydrate energy. There's usually enough glycogen present at any one time to fuel 2 or 3 hours of moderate intensity exercise. Research from Indiana University's Human Performance Laboratory suggests that long-distance running can increase your glycogen storage capacity. <strong>The Bigger Picture</strong>: This study was developed for marathon runners, so casual joggers might have to work their way up to the scientist's minimum long run distance of 8 to 10 miles. If you don't hit the trail all that often, going just 5 might help you build glycogen reserves. People who've run a marathon before are encouraged to run 15 miles at least twice a week and preferably 20 miles. Going that distance will help you better handle the demands of a 26 mile, 385 yard race. Thu, 04 Mar 2010 12:00:00 EST http://www.optimumnutrition.com/news.php?article=805 http://www.optimumnutrition.com/news.php?article=805 Lots of people get serious about losing weight after the winter holidays have passed. Others start panicking when the calendar turns over to March because swim suit season is only 3 months away. Whatever you're reason for eating cleaner, a study recently published in journal <em>Circulation</em> found that 3 different diets hold the potential side benefit of supporting artery health. Low-fat, low-carb and Mediterranean diet plans can help reverse the thickening of artery walls, Israeli researchers found. They had 140 middle aged subjects adhere to one of the 3 diets for 2 years. Everyone who stuck with their program experienced significant improvements in artery health. <strong>The Bigger Picture</strong>: What did all 3 of these diet plans have in common? They reduced intake of processed and/or packaged foods while increasing consumption of fruits and vegetables. Of course, success can only be realized through long-term adherence to the diet, exactly the approach you should be taking for weight loss and maintenance. Wed, 03 Mar 2010 12:00:00 EST http://www.optimumnutrition.com/news.php?article=802 http://www.optimumnutrition.com/news.php?article=802 According to the Centers for Disease Control and Prevention frequent hand washing is one of the most effective ways to promote your own health and wellbeing. The agency estimates that the simple act of hand washing could save 1 million lives a year worldwide. Unfortunately, they also estimate that 40% of Americans rarely if ever wash their hands. <strong>The Bigger Picture</strong>: Researchers stressed the importance of at least 20 seconds of hand washing before preparing food or eating as well as after contact with animals or sick people. For active individuals like you, another common sense occasion for hand washing is after you're finished in the gym. You can't work out if you catch a cold or the flu. Tue, 02 Mar 2010 12:00:00 EST http://www.optimumnutrition.com/news.php?article=801 http://www.optimumnutrition.com/news.php?article=801 If you're looking for a way to add an exercise component to your weight loss program, a study published in the journal <em>Medicine & Science in Sports & Exercise</em> suggests taking a brisk walk. Researchers had 14 healthy young men go on hour-long hikes and found that the effort burned a fair amount of calories without triggering hunger sensations. <strong>The Bigger Picture</strong>: Not only did study subjects burn off around 2000 calories during their walks, they didn't fall off their diet plan as a result. After you've mastered hiking at a brisk pace, try working some basic calisthenics into your exercise routine. Doing push-ups, sit-ups, squat thrusts and other basic movements will help you increase your level of fitness while burning even more calories. Mon, 01 Mar 2010 12:00:00 EST http://www.optimumnutrition.com/news.php?article=800 http://www.optimumnutrition.com/news.php?article=800 Fiber is a component of many fruits and vegetables. The general recommendation for daily fiber intake is 20 to 35 grams for adults, but most American's only get about half that amount even though so many people are aware of fiber's role in digestive health. A study published in the <em>American Journal of Clinical Nutrition</em> gives you another reason to try to meet your quota. Researchers discovered that increasing fiber intake is a simple technique for helping to reduce body fat. When teenage subjects increased their fiber intake by 6 to 9 grams a day, they decreased abdominal fat by 4%. On the other hand, when fiber intake was decreased, belly fat increased. <strong>The Bigger Picture</strong>: If you're not eating enough helpings of fruits and vegetables to get your fill of fiber, try an unflavored fiber supplement that can easily be mixed into cereal, oatmeal or your favorite protein shake. It might help you realize that 6-pack development goal you set with a summer deadline. Fri, 26 Feb 2010 12:00:00 EST http://www.optimumnutrition.com/news.php?article=799 http://www.optimumnutrition.com/news.php?article=799 Athletes love whole grain oats for the lasting energy boost slow burning carbs provide. Now a study published in the journal <em>Free Radical Biology & Medicine</em> suggests that oat compounds known as avenanthramides might support artery health by decreasing the expression of inflammatory molecules. <strong>The Bigger Picture</strong>: Committing to long-term healthy eating offers a host of rewards, some that have yet to be discovered. Here's a tip for those days when you're running late and don't have time to even microwave a bowl of oatmeal. Each serving of ON's <a href="http://www.optimumnutrition.com/products/100-oats-whey-p-265.html">Natural 100% Oats & Whey</a> contains 4 grams of fiber from whole grains oats, about the same as you'd get from a big bowl of oatmeal. Count the 24 grams of whey protein as a bonus! Thu, 25 Feb 2010 12:00:00 EST http://www.optimumnutrition.com/news.php?article=798 http://www.optimumnutrition.com/news.php?article=798 A bill currently under consideration in the United States Senate (S. 3002) could end up restricting your access to all kinds of dietary supplements including multivitamins and protein powders. A proposal would establish comprehensive government reviews that could result in the temporary or long term removal of your favorite products from retailer shelves. <strong>The Bigger Picture</strong>: Although it's difficult to know for certain what effect this proposed legislation would have on supplement availability and pricing if enacted, Optimum Nutrition urges you to contact your senators and voice an opinion. You can do so by clicking this link: <a href="http://capwiz.com/saveoursupplements/issues/alert/?alertid=14705421">Have Your Say</a> Wed, 24 Feb 2010 12:00:00 EST http://www.optimumnutrition.com/news.php?article=797 http://www.optimumnutrition.com/news.php?article=797 How many dieters do you know who avoid eating any kind of fat saturated, monounsaturated and polyunsaturated? If you're one of them, a study published in the <em>American Journal of Clinical Nutrition</em> suggests that you're making too much out of one macronutrient. Researchers in Great Britain found that the fat content of your diet has no long-term effect on weight gain. <strong>The Bigger Picture</strong>: This analysis of eating habits included 90,000 subjects and spanned 10 years. Over that period, the average subject gained ¼ pound per year. But it wasn't because of their fat intake. Scientists suggested that committing to a regular exercise routine and balancing your dietary intake is a much more effective approach to weight maintenance. Tue, 23 Feb 2010 12:00:00 EST http://www.optimumnutrition.com/news.php?article=796 http://www.optimumnutrition.com/news.php?article=796 ON's <a href="http://www.optimumnutrition.com/products/thermocuts-p-217.html">Thermo Cuts</a> fat-burning formula, <a href="http://www.optimumnutrition.com/products/complete-diet-boost-p-210.html">Complete Diet Boost</a> advanced weight loss formula and <a href="http://www.optimumnutrition.com/products/optiwomen-womens-multiple-p-182.html">Opti-Women</a> Nutrient Optimization System are all now made with Vcaps. These all natural two-piece capsules are easy to swallow and free of starch, gluten and preservatives. <strong>The Bigger Picture</strong>: Vegetarian Society Approved Vcaps are a great choice for anyone who appreciates quality. You don't have to be a vegetarian to know that another level of certification can only reinforce the good in any product. Mon, 22 Feb 2010 12:00:00 EST http://www.optimumnutrition.com/news.php?article=795 http://www.optimumnutrition.com/news.php?article=795 What's the difference between a 40-yard dash sprinter and a marathoner? It's more than speed, according to research published in the journal <em>Physiological Genomics</em>. Of the 155 track and field athletes examined by scientists, 80% of the endurance runners had a gene called NRF2. Only 46% of the sprinters had this gene or its variations. These percentages held up whether the subjects were elite level competitors or novice runners. <strong>The Bigger Picture</strong>: Extremely well-built bodybuilders are said to possess 'Great Genetics'. Their physiques just fill out better than other competitors. This research suggests that genetics might play a role in whether track and field athletes choose to run for distance or speed. Regardless, there's always that small percentage of people who defy all odds and excel without the benefit of their DNA. Those are the ones remembered for unbeatable determination. Fri, 19 Feb 2010 12:00:00 EST http://www.optimumnutrition.com/news.php?article=794 http://www.optimumnutrition.com/news.php?article=794 For those who swim competitively whether against opponents or your own top time a recent study published in the <em>Journal of Strength & Conditioning Research</em> examined how best to recover between sprints. Scientists had 10 high school aged male swimmers perform eight 25-meter sprints with 2 minutes of rest between each. One group rested passively, another swam at 40% of their 100-meter capacity while yet another swam at 60% of their 100-meter best. All 3 groups participated in a 50-meter down and back sprint 6 minutes after their last 25-meter effort. The guys who actively recovered at 60% of their max came up short in the 50-meter. Interestingly enough, there were no significant differences between the 40% active recovery and passively sitting on the edge of the pool. <strong>The Bigger Picture</strong>: Even if you're not into swimming, this study offers some insight on how to make the best use of your time between different weight lifting exercises. Sitting on the bench or walking around the weight room might leave you with more energy than cranking out 6-count squat thrusts or jumping rope. Thu, 18 Feb 2010 12:00:00 EST http://www.optimumnutrition.com/news.php?article=793 http://www.optimumnutrition.com/news.php?article=793 You've been eating whole foods for years. As much as you talk about the benefits, friends and family haven't exactly jumped on the bandwagon, have they? A new study tackled this issue by suggesting that reducing the cost of healthy food choices is a far more effective approach than education. The findings were published in the <em>American Journal of Clinical Nutrition</em>. The study analyzed the impact of discounted prices and nutrition education on the amount of saturated fat purchased by a group of 1,104 mostly female consumers from New Zealand. The overall quality of foods purchased by subjects who were randomly chosen to receive a 12.5% grocery store discount was significant 'cleaner' after 6 months. They bought about 10% more healthy items than before the study, and this net effect was sustained even after the discounts expired. By comparison, the nutrition education program had no real effect on consumer shopping habits. <strong>The Bigger Picture</strong>: It's unfortunate that knowing the benefits of eating healthy didn't have any impact on this study group. The good news is that once regular everyday people tried eating healthy whole foods, they enjoyed the experience enough to continue eating them even without discount incentives. Coincidentally, those first few months of going to the gym have a similar impact on reformed couch potatoes. Wed, 17 Feb 2010 12:00:00 EST http://www.optimumnutrition.com/news.php?article=792 http://www.optimumnutrition.com/news.php?article=792 Watching the Winter Olympics on TV this week, you might be taken in by the beauty of snow-covered mountains and pageantry of medal ceremonies. Members of the Physiological Society looked at the event in a very different way. In the society's journal, <em>Experimental Physiology</em>, the biological and environmental challenges of competing in cold weather conditions at higher altitudes were debated by experts in various fields. <strong>The Bigger Picture</strong>: Today's Olympic athletes have state-of-the-art apparel protecting them from the elements, and apply technologically advanced techniques to their year-round training. With all that, there's one thing they do that every athlete can and should emulate: remaining keenly aware of the potential hazards their activities present. Whether you're a rock climber, bodybuilder or wind surfer, awareness is the key to safely enjoying any sport. Tue, 16 Feb 2010 12:00:00 EST http://www.optimumnutrition.com/news.php?article=791 http://www.optimumnutrition.com/news.php?article=791 If you're the kind of athlete who totally immerses yourself in cardio conditioning, a new study published in the <em>Journal of Applied Biomechanics</em> might help you get more out of your time in the pool. Analyzing the hand of an Olympic swimmer, scientists compared the propulsion forces generated by pull through using 3 different finger spreads: Pressed together, slightly spread apart and spread even wider. The finger spread that left approximately 0.3 cm between digits, or slightly spread apart, helped create more propulsive force than when the fingers were bunched tightly together or spread approximately 0.6 cm. <strong> The Bigger Picture</strong>: This knowledge probably isn't going to make a dramatic difference in your everyday lap swimming. But if you apply the technique during your training, it might provide an extra edge if you find yourself competing in triathlons or a swim club program this summer. Form should be important to any athlete who's interested in competing at a higher level. Mon, 15 Feb 2010 12:00:00 EST http://www.optimumnutrition.com/news.php?article=790 http://www.optimumnutrition.com/news.php?article=790 <a href="http://www.optimumnutrition.com/products/cla-softgels-p-209.html">CLA</a>, or conjugated linoleic acid, is a collection of isomers collectively known as the fat the fights fat. CLA is found in dairy products including milk, but removing the fat from milk also removes CLA. That's why supplementing with CLA has become a popular component of weight management. How safe is CLA? Researchers based in the Netherlands had 20 healthy subjects take 19.3 grams of CLA isomers daily for 3 weeks. This supplementing did not produce any relevant effects on markers of liver or kidney function. Their findings were reported in the journal <em>Food and Chemical Toxicology</em>. <strong>The Bigger Picture</strong>: While there is no magic pill that will reduce your waistline while you sit on the couch watching television, CLA supplementation can play a part in any diet and exercise plan. This study adds compelling support for the overall safety of taking CLA as a dietary supplement. Fri, 12 Feb 2010 12:00:00 EST http://www.optimumnutrition.com/news.php?article=789 http://www.optimumnutrition.com/news.php?article=789 Looking for a way to increase the intensity of your plyometric workout with minimal muscle soreness? One approach might be taking it into your health club's pool. A study published in the <em>International Journal of Aquatic Research and Education</em> compared performance gains experienced by 39 adult subjects who trained in the water and on typical gym surfaces. As you'd expect, all experienced improvements in their vertical jumping ability, peak muscle power and torque after training for 6 weeks. But the group that did double the volume in the pool posted the greatest overall gains. <strong>The Bigger Picture</strong>: There's more than one way to exercise. In fact, there are numerous techniques that you can apply to your training program. Trying something new is a great way to keep your trips to the gym interesting and productive. So step off the treadmill and get into a pair of trunks. Give new and different a chance to work wonders on your workout. Thu, 11 Feb 2010 12:00:00 EST