http://www.optimumnutrition.com Optimum Nutrition - The Bigger Picture en-us http://www.optimumnutrition.com/news.php?article=1345 http://www.optimumnutrition.com/news.php?article=1345 When people sit down to a meal in a group setting, the tendency is to consume as much or as little as your dining companions. A study published online by <em>PLoS ONE</em> suggests that when women who have never met eat together, they mimic each other's eating habits almost bite for bite. Researchers observed 70 young women and found that a desire to affiliate taps into this unconscious process. The mimicry fades toward the end of the meal as the subjects become more familiar with each other. <strong>True Strength Moment</strong>: Because your eating pace can dramatically impact how much you consume at any meal, it's important to be aware of research like this. Even a little overeating can set your goals back a couple of weeks. Packing what you plan to consume for the day at home and taking it along in carefully portioned out servings can help you work around this situation. Fri, 03 Feb 2012 12:00:00 EST http://www.optimumnutrition.com/news.php?article=1343 http://www.optimumnutrition.com/news.php?article=1343 Jogging in a polluted urban environment can't be as healthy fresh air rural running, but it might not as bad as you'd think either. While exposure to diesel exhaust is pretty common for city-dwellers, and typically results in some degree of lung inflammation, a study published in the journal <em>Medicine and Science in Sports and Exercise</em> found that everyday running might help protect your lungs against the harmful effects of air pollution. It works that way with mice. <strong>True Strength Moment</strong>: Researchers exposed mice to diesel exhaust particles as they exercised 5 days a week. After 5 weeks of this training, an analysis of the lab mice found that frequent aerobic exercise inhibited lung inflammation. Whether these protective effects transfer to humans isn't clear, but few would argue that the positive results of exercise go well beyond weight management and strength development. Thu, 02 Feb 2012 12:00:00 EST http://www.optimumnutrition.com/news.php?article=1342 http://www.optimumnutrition.com/news.php?article=1342 Anyone who's a regular at the gym is looking to improve. If you measure your improvements in terms of physical performance, a study published in the journal <em>Amino Acids</em> suggests beta-Alanine might offer you a 3% boost. In a review of 15 research papers that took into account 57 measures and 23 exercise tests involving 360 subjects, scientists found that a median total of 179 grams of beta-Alanine consumed over a period of time might help you realize a 3% increase in exercise capacity. <strong>True Strength Moment</strong>: Like creatine, levels of <a href="http://www.optimumnutrition.com/products/betaalanine-powder-p-253.html">beta-Alanine</a> need to build up in your body over time. It's generally recommended that you consume at least 3.2 grams per day, and that serving size doesn't need to be taken all at once. You can add a little beta-Alanine powder to your <a href="http://www.optimumnutrition.com/products/essential-amino-energy-p-275.html">anytime energy</a> beverage, your post-workout <a href="http://www.optimumnutrition.com/products/100-whey-gold-standard-p-201.html">shake</a> and/or your nighttime <a href="http://www.optimumnutrition.com/products/100-casein-protein-p-219.html">casein</a> shake. ON offers flavored and unflavored formulas. Wed, 01 Feb 2012 12:00:00 EST http://www.optimumnutrition.com/news.php?article=1336 http://www.optimumnutrition.com/news.php?article=1336 This is shaping up to be a great year for accomplishing impressive physique goals. As sponsors of <a href="http://www.bodybuilding.com/fun/100K-challenge-landing.html">Bodybuilding.com's</a> $100,000 Transformation Challenge, ON produced a 12-week diet and training program designed to help you burn off body fat while building fitness, strength and lean mass. You can download this free Ebook <a href="http://www.optimumnutrition.com/pdf/diet-book-2012.pdf">here</a>, and sign up for the Bodybuilding.com challenge by following the link above. Tue, 31 Jan 2012 12:00:00 EST http://www.optimumnutrition.com/news.php?article=1337 http://www.optimumnutrition.com/news.php?article=1337 You want it all. A clean profile that easily fits into your diet, plenty of BCCAs to help muscles rebuild stronger and more firm, amazing milkshake taste, all at a value you'll appreciate. <a href="www.optimumnutriton.com/products/performance-whey-p-279.html">ON's New Performance Whey</a> has it all. Mix a scoop in 3 to 4 oz. of water to create an ultra-concentrated shot, or go with a full-sized 6 to 8 oz. shake. Either way, you're getting 22 grams of premium whey protein and absolutely phenomenal taste with ON's legendary quality. <strong> 22 Grams Protein 5+ Grams BCAAs 3+ Grams Glutamine & Precursors </strong> Tue, 31 Jan 2012 12:00:00 EST http://www.optimumnutrition.com/news.php?article=1339 http://www.optimumnutrition.com/news.php?article=1339 Because loyal customers wanted a bigger size of <a href ="http://www.optimumnutrition.com/products/essential-amino-energy-p-275.html">Essential Amino Energy</a> to join the original 30 serving version, we now offer anytime energy in <strong>65 serving</strong> tubs. Look for these distinctively larger tubs at your favorite retailer and enjoy the feeling that comes with having energy and aminos to spare. Tue, 31 Jan 2012 12:00:00 EST http://www.optimumnutrition.com/news.php?article=1341 http://www.optimumnutrition.com/news.php?article=1341 The reduced natural light during shorter days coupled with cold weather can trigger a condition known as seasonal affective disorder. It's associated with a loss of physical energy and even mild depression, but there are ways to beat this disorder back until the return of warmer weather. <em>HealthDay.com</em> published these tips to follow during the winter months: <strong>Turn On The Lights</strong>: Turning on more than enough lights in your place right after waking up helps replace the lack of natural light. On sunny days, being outside as much as possible can also help. <strong>Exercise</strong>: In addition to improving your level of fitness and the way you look, exercise can elevate your mood. Just make sure you don't do the same routine every day. Mixing things up keeps you interested while giving the muscles you worked the day before more time to recover. <strong>Stick With A Routine</strong>: Not in terms of your workouts, as mentioned above, but waking up at the same time every day and going to bed at a predictable time helps keep your body's internal clock hitting on all cylinders which can play a role in energy and alertness. <strong>True Strength Moment</strong>: Whenever you hit a roadblock on the path to achieving your next goal, you make changes to your diet and training program. If the winter blues have set in, think of the condition as just another sticking point and make the changes you need to keep progressing toward health and fitness goals. Mon, 30 Jan 2012 12:00:00 EST http://www.optimumnutrition.com/news.php?article=1340 http://www.optimumnutrition.com/news.php?article=1340 The tongue can sense 5 distinct types of tastes: Bitter, sour, salty, sweet and umami, which is described as savory, but not necessarily fat. Now a study published in the <em>Journal of Lipid Research</em> pinpoints a human receptor that is believed to help humans taste fat. It's a gene known as CD36, and people who have a certain variant are more sensitive to fat than others as much as 8 times more sensitive. In addition, scientists found the more fat you consume the less fat sensitive you become. So, to achieve the same level of satisfaction, you have to consume increasing amounts of fat. <strong>True Strength Moment</strong>: Although this research might explain why some people favor fatty foods more than others, active adults who are committed to maintaining a lean, fit physique have been known to resist all kinds of temptations, from a sweet tooth to fast food. It's all a matter of setting priorities. Fri, 27 Jan 2012 12:00:00 EST http://www.optimumnutrition.com/news.php?article=1338 http://www.optimumnutrition.com/news.php?article=1338 Eating a high-fat meal decreases artery dilation between 2 and 6 hours later. Researchers wanted to know if hitting the gym about 2 hours after a high-fat meal could alter these results. Their findings, published in the <em>European Journal of Applied Physiology</em>, show that you can turn some poor food choices around to some extent. Scientists measured the responses of 5 men and 3 women in their mid-20s after they consumed a low-fat meal, a high-fat meal and a high-fat meal followed by aerobic exercise. Artery dilation was similar when subjects ate a low fat meal and exercised after a high fat meal. <strong>True Strength Moment</strong>: Exercise won't be able to keep up with a lifetime of poor food choices. On the other hand, in business situations and when dining with friends or family, sometimes you don't have a lot to say about what's put on your plate. It's good to know that hitting the gym can help undue some of the negative effects. Thu, 26 Jan 2012 12:00:00 EST http://www.optimumnutrition.com/news.php?article=1335 http://www.optimumnutrition.com/news.php?article=1335 According to the <em>Nutrition Journal</em>, consuming caffeine isn't the only way to stay alert and energized at the office. To test the fatigue fighting effects of vitamin C, researchers had 141 healthy volunteers, aged 20 to 49, supplement with 10 grams of vitamin C which was delivered intravenously. Compared to a control group, the vitamin helped reduce fatigue and the effect lasted for an entire day. <strong>True Strength Moment</strong>: Vitamin C is a well-known antioxidant, but 10 grams is a huge dose. For comparison, one high-potency serving of <a href="http://www.optimumnutrition.com/products/optimen-mens-multiple-p-180.html">Opti-Men</a> delivers 300 mg and that's 5-times the recommended Daily Value. Potent but not too potent doses of vitamins and other nutrients consumed throughout the day is a more practical long-term approach to promoting energy, health and fitness. Wed, 25 Jan 2012 12:00:00 EST http://www.optimumnutrition.com/news.php?article=1334 http://www.optimumnutrition.com/news.php?article=1334 Different nutrients affect your body in different ways. We've all experienced a sugar rush and the drowsiness that follows a holiday feast. A study published in the journal <em>Neuron</em> suggests that a cellular mechanism in your brain translates dietary choices into unique patterns of activity. Researchers observed that protein from egg whites activated orexin/hypocretin neurons that regulate alertness and energy balance. When carbohydrate glucose was applied, neuron activity was inhibited, but this effect was suppressed when glucose and proteins appeared together. <strong>True Strength Moment</strong>: Not only does this experiment highlight the importance of balancing macronutrient intake, it shows that protein consumption promotes alertness and energy expenditure. This might be one of the reasons high-protein diets often help with weight loss. A typical high-protein diet is approximately 35% protein and 55% carbohydrates with the remaining 10% left to healthy fats. That's a lot more balanced than the typical diet, which tilts heavily toward carbs. Tue, 24 Jan 2012 12:00:00 EST http://www.optimumnutrition.com/news.php?article=1333 http://www.optimumnutrition.com/news.php?article=1333 A weighted vest can add an entirely new dimension to your cardio day, and a study recently published in the <em>Journal of Strength and Conditioning Research</em> offers some tips on how to get the most out of this simple device. Scientists has 8 male subjects wear the vest during waking hours (except while exercising) 3 days a week for 3 weeks. Compared to a control group, the program helped them run just a little faster with slightly improved agility. Because the results were so minor, researchers recommended using a weighted vest equal to between 5% and 10% of your body weight during half of your training activities for 3 to 4 weeks. <strong>True Strength Moment</strong>: The use recommendation for this study makes weighted vests sound like a tailor made complement to team sports pre-season conditioning efforts. The added weight might be very well-suited to skills drills, plyometrics and calisthenics, but a weighted vest would only get in your way during resistance training. Mon, 23 Jan 2012 12:00:00 EST http://www.optimumnutrition.com/news.php?article=1332 http://www.optimumnutrition.com/news.php?article=1332 <img src="http://optimumnutrition.com/enewsletter/news_images/whey.jpg" alt="Whey" width="613" height="166" /> <br /> <h2>The Cost Of Quality Factors Influencing Whey Protein Prices</h2> As an active adult who understands the value of whey protein for exercise recovery, we're sure you've noticed price increases over the last few years. Like the fluctuations you've seen in gasoline's cost per gallon, and what's currently happening with eggs and sugar at the grocery store, whey protein is a commodity. Its price is determined by the available supply of raw materials and consumer demand for the finished product. There are many factors involved, and ON wants to make you aware of the economic forces influencing the cost of your favorite whey protein. <h2>Record High Demand</h2> The popularity of sports nutrition products is at an all-time high. But increased demand for ready to mix protein powders is only part of the problem. Greek yogurt and other trendy foods that are fortified with whey protein are diverting large quantities of whey ingredients from the sports nutrition marketplace. In addition, escalating demand for whey-fortified foods in emerging economies is further stressing an already tight global supply of the raw materials used to produce whey protein powders. <h2>Tight Supply</h2> Whey is a byproduct of cheese production. After it is collected, the raw whey goes through a series of processing steps to become Whey Concentrate, the basic ingredient found in many whey protein powders. Additional refinement is required to produce the purest form of whey known as Whey Protein Isolates (WPI). Rated at 90+% pure protein, WPI is recognized as the highest quality whey ingredient. Nothing else compares, which is why ON uses WPI as the primary ingredient in Gold Standard 100% Whey and Platinum Hydrowhey where it is hydrolyzed for faster absorption. Of course, all whey is not created equal and even the quality of highly refined ingredients like WPI can fluctuate. This makes acquiring the materials needed to produce ON whey proteins even more challenging. Because of ON's strict quality controls, our manufacturing facility rejects a significant amount of WPI delivered each month. We buy only the best of the best, and these ingredients are becoming more expensive based on availability and demand. <h2>No Compromising Quality</h2> Optimum Nutrition was built on a commitment to quality that has withstood supply shortages and price increases for 25 years. Where other companies might be tempted to loosen their standards, that has never and will never happen at Optimum Nutrition. You know that ON products mix up effortlessly, taste exactly as expected and deliver exceptional purity, and we will continue to deliver on all of those expectations. You're working hard to accomplish impressive goals, and we have your back for superior quality sports nutrition. It's a promise you can depend on. Fri, 20 Jan 2012 12:00:00 EST http://www.optimumnutrition.com/news.php?article=1330 http://www.optimumnutrition.com/news.php?article=1330 Dietary fiber has been shown to support satiety and weight loss efforts. Now a new study published in the <em>International Journal of Food Safety, Nutrition and Public Health</em> suggests that consuming high-fiber foods throughout the day can help support overall health and well-being. Researchers speculate that dietary fiber may play a role in reducing cholesterol, attenuating blood glucose, promoting calcium bioavailability and supporting both digestive and immune system health. <strong>True Strength Moment</strong>: Fiber is found in fruits and vegetables including nuts, beans and whole grains. There are two types of fiber, soluble and insoluble. Most Americans fall far short of the recommended 25 to 35 grams of fiber a day. If you're included in this group, gradually increase your intake over time and make an effort to spread fiber consumption out over several meals. Thu, 19 Jan 2012 12:00:00 EST http://www.optimumnutrition.com/news.php?article=1329 http://www.optimumnutrition.com/news.php?article=1329 There have been a number of studies showing a direct correlation between extra pounds of body weight and time spent watching television. That's not too surprising since you won't burn a whole lot of calories sitting on the coach. A study published in the journal <em>Medicine and Science and Sports and Exercise</em> looked at a novel prime time approach to firing up the metabolism. Researchers recruited 23 adults in their mid-20s and calculated the energy they expended watching an hour of TV two different ways. In the traditional seated couch potato role, about 80 calories were burned. This was their resting metabolic rate. But when subjects walked on a treadmill or stepped in place during commercials, the rate more than tripled. 258 calories were burned stepping in place during commercials, and 304 were exhausted walking on a treadmill. <strong>True Strength Moment</strong>: It's obvious that researchers weren't trying to make up for lost gym time with these study subjects, but active adults can take a page from their playbook and perform more challenging exercises during commercial breaks. A set of dumbbell curls or push ups would probably burn a lot more calories and the results would certainly be more noticeable. Wed, 18 Jan 2012 12:00:00 EST http://www.optimumnutrition.com/news.php?article=1328 http://www.optimumnutrition.com/news.php?article=1328 Natural Mr. Olympia John Hansen offered some tips for keeping your shoulders healthy during delt development work in last Saturday's ABB <a href="http://www.abbperformance.com/news/pump-up-your-delts-with-trisets-n1521/">Performance Blog</a> post. Today's tip on keeping the same pain prone area in top form comes from the <em>Journal of Strength and Conditioning Research</em>. About 75% of active adults will develop a rotator cuff issue at some point during their lifetime. Upright rows are one of the exercises that can strain your shoulders. The movement is very popular for building up the delts, traps and biceps, and it's important to focus on keeping your elbows below 90 degrees. When they rise above this limit without externally rotating you elevate your chances of developing rotator cuff issues. <strong>True Strength Moment</strong>: Keep your elbows below a 90 degree angle and minimize shoulder stress so you can keep at it in the gym for many years to come. Focusing on form isn't just about getting more out of your lifts. Proper form can also help you avoid potential injuries that can hold you back from chasing down bigger goals. Tue, 17 Jan 2012 12:00:00 EST http://www.optimumnutrition.com/news.php?article=1327 http://www.optimumnutrition.com/news.php?article=1327 If you travel a lot or just enjoy eating at restaurants, it can be difficult to stay on a clean diet. That's because, depending on where you dine, most menu items are going to contain more salt, fat, sugar and calories than a similar dish made at home. But, according to a study published in the <em>Journal of Nutrition Education and Behavior</em>, you can learn to make consistently smart choices eating at restaurants and actually lose weight in the process. Researchers recruited 35 healthy middle aged women who frequently dined out and enrolled them in a 6-week course called Mindful Restaurant Eating. Even though the goal was to maintain weight, and none of the subjects was actively dieting, they lost almost 4 pounds on average over the following 6 weeks of restaurant dining. <strong>True Strength Moment</strong>: You can work around almost any diet or fitness obstacle if you're determined to succeed over the long term. What these subjects learned during an intensive 6-week course must have left a very positive impression, because they reduced daily food intake by 297 calories just by applying smart eating strategies. Imagine what you can accomplish chasing an ambitious goal. For tips on carb cycling, check out today's <a href="http://www.abbperformance.com/news/carb-cycling-beats-calorie-counting-n1523/">Performance Blog</a> post at ABBperformance.com Mon, 16 Jan 2012 12:00:00 EST http://www.optimumnutrition.com/news.php?article=1326 http://www.optimumnutrition.com/news.php?article=1326 If you're a track and field competitor who wants to finish faster this spring, or a recreational athlete looking for a different kind of challenge, a meta-analysis of studies published in the <em>Journal of Strength and Conditioning Research</em> suggests planning a sports specific plyometric training program can significantly increase sprint performance. To get the most out of your plyometric routine, it's recommended that you engage in at least 15 training sessions spread over 10 weeks encompassing a total of 80 varied jumps per session coupled with explosive horizontal displacement drills. Don't worry about adding a weight vest, since extra resistance doesn't enhance results. <strong>True Strength Moment</strong>: After working a routine like this for 10 weeks, you'll want to try a new challenge, and that's exactly what your muscles need to keep progressing. Your body is programmed to adapt and once your muscles get used to any workout, you hit a plateau. Elevating performance requires lots of planning along with quality nutrition for recovery. Fri, 13 Jan 2012 12:00:00 EST http://www.optimumnutrition.com/news.php?article=1325 http://www.optimumnutrition.com/news.php?article=1325 For the most part, carbs get the cold shoulder treatment during diet season. But all carbohydrates are not created equal. In fact, a study published in <em>The Journal of Nutrition</em> suggests that consumption of slow-burning low glycemic load carbs can actually help dieters. Researchers recruited 80 healthy men and women, half normal weight and half overweight, and assigned them to a diet of either fast high glycemic load carbs such as refined flour, sugar and syrups or slow-burning carbs like whole grain bread, pinto beans and lentils. The low glycemic load carbs reduced markers of inflammation by as much as 22% and increased the release of hormones that help regulate sugar and fat metabolism. <strong>True Strength Moment</strong>: Low glycemic load carbohydrates typically have higher fiber content which is part of the reason they digest much more slowly. This reduces the potential for blood sugar spikes that can lead to a 'crash' of physical energy and mental focus. Keep yourself fueled up for an active day with a breakfast of whole grains, grapefruit or apple and a low-sugar <a href="http://www.optimumnutrition.com/products/100-whey-gold-standard-p-201.html?zenid=57d5a3e0a38fb4aa824de436b9a43571">protein shake</a>. It might help you reach ambitious diet goals before swim suit season. Thu, 12 Jan 2012 12:00:00 EST http://www.optimumnutrition.com/news.php?article=1324 http://www.optimumnutrition.com/news.php?article=1324 In the weight room, “no pain, no gain” suggests there's going to be some discomfort associated with muscle size and strength gains. Considering the DOMS (delayed onset muscle soreness) experienced by newbies and seasoned lifters taking their training to a higher level, there's a lot of truth to that old saying. A study published in the journal <em>Medicine and Science in Sports and Exercise </em>suggests that regular exercise can have the opposite effect on people with lower back pain. Researchers recruited 87 volunteers aged 18 through 70 who complained of lower back pain and assigned half to a clinical Pilates program. The rest hit the gym twice a week for an hour of well-rounded general exercise. After 6 weeks, both groups reported less pain, greater mobility and enhanced quality of life. Follow up studies performed at 12 and 24 weeks found the same thing, with no significant differences between programs. <strong>True Strength Moment</strong>: This is just one more example of the numerous benefits a regular exercise program has to offer. Less pain, more freedom of movement, greater strength, a better looking shape and improved mood have all been reported in previous studies, and new benefits are being discovered all the time. Wed, 11 Jan 2012 12:00:00 EST http://www.optimumnutrition.com/news.php?article=1323 http://www.optimumnutrition.com/news.php?article=1323 When you don't have a spotter available or access to free weights, machines and elastic bands can substitute as convenient options for resistance training. A study published in the <em>Journal of Sports Science & Medicine</em> measured the muscle building potential of both systems. Researchers recruited 9 healthy adults and had them perform 5 sets of exercise at a weight equivalent to their 10 rep max. After a 3-week washout period, they tried the other type of training. Muscle damage was similar with both systems, and muscle soreness was greatest on the 2nd day after training. Plasma creatine kinase peaked on the 3rd day following training. <strong>True Strength Moment</strong>: The suggestion here is that either of these systems can provide a resistance training workout effective enough for muscle building. Machines and bands might not be as familiar as free weights, but they can get the job done for you in a pinch. Tue, 10 Jan 2012 12:00:00 EST