Whey Protein Throughout the Day Builds More Muscle in Young Men

Enchance lean body mass by consuming whey protein throughout the day.

Eating 20 or more grams of quality whey protein at balanced meals scheduled throughout the day maximizes muscle building in young men, according to a new study.
The study, published in the journal Nutrition and Metabolism, found that whole body protein metabolism is influenced by the pattern of protein intake, and not just by the total daily amount consumed.
The study randomly assigned 24 resistance-trained young men to a daily total of 80 grams of whey protein in the amount of 10 grams eight times per day, 20 grams four times per day, or 40 grams two times per day. Protein balance was then measured over a 12-hour period following a session of weight training. In the end, eating 20 grams of whey protein four times per day was shown to be superior to the other protein meal patterns in enhancing whole body protein balance.
The researchers highlighted the importance of their findings in relation to recommendations for building muscle. The authors wrote, “the present data could suggest that individuals wishing to enhance or maintain lean body mass could obtain a benefit from the repeated ingestion of moderate amounts of dietary protein at regular intervals throughout the day.”
This latest research falls in line with the Isagenix message that 20 to 35 grams of protein consumed over balanced meals each day is superior for building muscle and to slow age-related muscle loss. In addition, Isagenix uses high-quality whey protein in all of IsaLean Shakes and Bars, making eating the right amount of protein at the right time throughout the day easy and convenient.
Because of a blunted anabolic response and lower basal rate of muscle synthesis in aging muscles, the amount of whey protein per meal may need to be higher in older people. A previous study in 33 older men found that the amount of 35 grams of whey protein improved whole body protein balance and muscle building. In either case, make sure you are getting the protein you need.

Visceral Fat May Shrink Your Brain

Stopping or beating the middle-age spread comes with a number of health benefits for a variety of the body’s organs—including your brain.
Weight gain in middle age has long been associated with faulty memory and thinking. However, researchers have only recently found the underlying causes for these brain-related problems. What’s to blame? In two words: visceral fat—belly fat, but not the kind you can pinch; it’s the fat within the belly that bathes your internal organs.
As heralded on previous occasions, visceral fat’s health-robbing nature is explained by its tendency to release all kinds of pro-inflammatory compounds reaping havoc on the entire body. There’s now plenty of reason to believe the brain suffers from visceral fat’s antics, too.
In a recent study by the National Institute for Health, visceral belly fat was directly linked to faster brain shrinking.
Researchers sampled 733 middle-aged participants and collected various body composition measures including waist-to-hip ratio, visceral fat tissue, and volumetric brain MRI scans. They found that those with higher abdominal fat measurements had significantly decreased brain volume. Greater amounts of visceral fat had the strongest and most robust correlation of all.
The findings lend support to what researchers have warned of consistently: cognitive decline may be directly related to visceral fat accumulation.
Lifelong health for you and your brain begins with an Isagenix system. One of the key findings of University of Illinois of Chicago clinical study was that subjects on an Isagenix system decreased visceral fat twice as much as those on a leading “heart-healthy” diet.
Add on other key brain products—Ageless Essentials Daily Pack with Product B and Brain and Sleep Support System—and what you have is a comprehensive solution for melting away visceral fat and saving your brain with Isagenix!

Nutrient Timing with Isagenix For Athletes

Nutrient timing with Isagenix products can give athletes an edge over their competition.

For athletes, when you eat may be nearly as important as what you eat. Nutrient timing is a popular concept among athletes and fitness gurus and refers to the timing of meals and supplements in relation to workouts. By strategically eating certain things at certain times, top athletes and fitness competitors can gain an edge over their competition.
Nutrient timing strategies will be different from athlete to athlete, depending on their goals. Here is a breakdown of how Isagenix products and nutrient timing can be a competitive advantage for different types of athletes:
Bodybuilders/Fitness Competitors
Bodybuilders and fitness competitors strive to build large, well-defined muscle groups that are in optimal proportion to one another. Gains in strength and muscle mass result from the repair of muscle that is torn and damaged during intense workouts, and the body needs protein to repair muscle. Because blood flow to the muscles increases during training, the best time for eating protein is as close to the end of a workout as possible—known as the “protein window” (1). Bodybuilders should look to consume around 30-40 grams of protein within 30 minutes of finishing a workout.
Remember, not all protein sources are created equal. IsaLean Pro is the ideal post-workout protein source for many reasons. Not only does it contain the perfect amount of protein at 35 grams, but it supplies whey protein, which is digested and absorbed more quickly than other sources (2). Whey’s amino acids rapidly enter the blood and reach the muscles so that they can initiate growth and repair right away. In addition, the carbohydrate in IsaLean Pro will work with the protein to stimulate an increase in levels of insulin. Extra insulin after exercise encourages storage of simple sugars in the form of glycogen that will fuel activity for the next weight-training session.
Even though the post-workout period is the best time for getting protein to the muscles to fuel growth, protein should be eaten throughout the day as well. Protein is used for many other things aside from just repairing and building muscle, including being a major structural component in all cells in the body and necessary for the formation of red blood cells.  When protein is needed by the body between meals, it’s taken from muscle, which can result in muscle loss. To avoid this, consume high-protein meals throughout the day such as IsaLean and IsaPro shakes.
Using antioxidant supplements to help speed muscle recovery is another favorite strategy used by bodybuilders. By consuming products rich in antioxidants before a workout and directly after, they can give their bodies the best chance to fight the free radicals created by exercise-induced stress. Ageless Actives is a great product for supplying the body with antioxidants such as resveratrol and CoQ10. CoQ10, in particular, has been shown in studies to reduce oxidative stress caused by exercise, which can help speed muscle recovery. The form of CoQ10 used in Ageless Actives is ideal because it’s eight times more absorbable than the dry powdered forms used in most other antioxidant supplements.
High-Intensity Athletes (Football Player, Sprinter, etc.)
High-intensity athletes are similar to bodybuilders in that they aim to build strength. But unlike bodybuilders, who are more interested in proportion and appearance, high-intensity athletes are trying to become more powerful so that they can improve quickness, agility, and technique.
Like bodybuilders, high-intensity athletes need to maximize muscle growth and repair. They should make use of the 30-minute “protein window” in addition to eating three-to-four high-protein meals and snacks throughout the day. To help speed muscle repair and recovery after training sessions, high-intensity athletes will also want to use an antioxidant supplement such as Ageless Actives before and after they exercise.
What differs between the strategies of high-intensity athletes and bodybuilders has to do with carbohydrates. Both need simple sugars after their workouts to spike insulin for replacing glycogen stores for later activity (3). However, high-intensity athletes tend to place a higher priority on eating more complex carbohydrates, because short bouts (usually taking place over a period of less than 30 seconds) of explosive exercise are their main focus. The body mostly draws on carbohydrates during these repeated, explosive bouts. Bodybuilders, on the other hand, will use glycogen stores to lift weights, but their cardio sessions are more fueled by fat because they often tend to be more slow and sustained. So, for high-intensity athletes such as sprinters and football players, there is a much higher reliance  on carbohydrates to fuel nearly everything they do, making it especially important for them to use carbohydrate timing as a strategy to improve athletic performance.
Endurance Athletes (Swimmer, Runner, Cyclist, etc.)
The goals of endurance athletes are different than that of bodybuilders or high-intensity athletes. Cyclists and marathon runners, for example, expect to improve performance by increasing stamina. Traditionally, endurance athletes have not placed the same degree of emphasis on protein intake and timing as other types of athletes, because of their concern that too much muscle will be gained causing them to be heavier and less efficient at their sport. Unfortunately, this view has been harmful to endurance athletes of the past because protein does so much more than just stimulate muscle growth. Repetitive movements and long strenuous training sessions are hard on the bodies of endurance athletes. By ingesting optimal amounts of protein and strategically using the concept of protein timing to enhance performance, endurance athletes can benefit from faster and more efficient repair of muscles allowing them to have more frequent and higher quality training sessions.
Unlike bodybuilders and high intensity athletes, endurance athletes rely on carbohydrate timing as a strategy for delaying fatigue and improving performance. Endurance athletes use both carbohydrate and fat to fuel their activity, but since they are often moving for hours at a time without a break, their glycogen stores will eventually become depleted.
To increase the amount of glycogen stored in their muscle, endurance athletes often do something called “carbohydrate loading.” Carbohydrate loading involves trying to maximize glycogen stores by eating a large amount of carbohydrate in the days leading up to an endurance race, and by also taking advantage of the 30 minute-post workout window to rebuild lost glycogen.
Another advantage of consuming carbohydrate during and after training is that the stress hormone cortisol will be reduced, which helps prevent excessive suppression of the immune system that can occur as a result of prolonged and strenuous exercise (4,5). IsaLean Shake makes for a great meal replacement for endurance athletes. But instead of the two scoops as typically recommended, endurance athletes should use three scoops for about 36 grams of protein and 36 grams of carbohydrate. In addition, they should supplement with antioxidants to manage oxidative stress and support the immune system.
The Recreational Athlete
Because recreational athletes only work out one or two times a week, their bodies aren’t prepared to cope with the physical consequences of hard exercise. They are at increased risk of suffering from muscle soreness, damage from oxidative stress, and longer repair times because they have not adapted defenses to deal with these things. It may seem that because they are not exercising as often as other types of athletes, their needs would not be as high. This is not true. Like other athletes, they should consume carbohydrate and protein in the 30-minute post exercise window. Particular attention should be placed on antioxidant consumption to help prime their defenses to hasten muscle recovery.
Nutrition is a critical aspect of any athlete’s training regimen. This fact continues to be recognized among college teams and even professional sports, who are now including nutritionists and dietitians on their staff. Athletes must receive quality nutrition to perform optimally and prevent injury. Nutrient timing in combination with high-quality products that Isagenix has to offer is a sure way for competitive athletes can to be at the top of their games.

TopBallerz Wealth, Health and Fitness: SCULPT Away Your Deadly Belly Fat Get ch...

TopBallerz Wealth, Health and Fitness: SCULPT Away Your Deadly Belly Fat
Get ch...: SCULPT Away Your Deadly Belly Fat Get chiseled abs and SCULPT away visceral fat with Isagenix. Are you working hard to...

SCULPT Away Your Deadly Belly Fat

Get chiseled abs and SCULPT away visceral fat with Isagenix.

Are you working hard to get those chiseled abs? Even more importantly, do you want to live a long, healthy life without the burden of disease? Remember to SCULPT your physique using these six strategies and carve away toxic visceral fat for good:
Soluble Fiber. Soluble fiber—found in oatmeal, beans, apples, and carrots—attracts water and forms a gel in the intestines, slowing digestion and increasing satiety. Feeling fuller longer can help with weight loss and contribute to visceral fat reduction. Soluble fiber also works to reduce belly fat by binding to dietary fat in the intestine and clearing it from the blood stream. In a five-year study, researchers found a 4 percent decrease in visceral fat for every 10 grams of soluble fiber consumed (1). Isagenix IsaLean Shakes, FiberPro, SlimCakes, and FiberSnacks are great sources of fiber (soluble and insoluble) to help combat belly fat.
Cleanse. When you get on an Isagenix system involving Cleanse Days, you spark greater metabolism of fat, including visceral fat. As you may know, the system incorporates Shake Days and Cleanse Days. A review by Krista Varady, Ph.D., from the University of Illinois-Chicago shows that both daily calorie restriction, as on Shake Days and, especially, intermittent fasting as on Cleanse Days can reduce stubborn visceral fat by as much as 5 to 15 percent (2). Cleanse Days also add in Cleanse for Life, which is specially formulated to help the body detoxify. Detoxification is a major plus when long-term health is the ultimate goal.
Unwind. Constantly biting your finger nails, clenching your jaw, or shaking your leg? Those may be physical manifestations of high stress hormone levels. Studies have shown that chronically high levels of stress hormones such as cortisol have been linked to increased visceral fat. Luckily, new findings suggest that “mindful intervention” (such as mediation or yoga) can decrease cortisol levels and, in turn, visceral fat. And don’t forget Ionix Supreme, deemed “nature’s answer to stress,” as a cocktail of several adaptogenic botanicals to protect the body against the harmful effects of stress. Finally, the most important stress-management tool is sleep, a time when your brain and body renew. With all-natural Isagenix Sleep Support and Renewal system, you can fall asleep more easily, improve quality sleep, and increase total sleep time.
Lose Your Breath. Regular physical activity is one of the fastest ways to tackle belly fat. In fact, studies have shown that aerobic exercise significantly reduced visceral fat by up to 12 percent (3). Aerobic exercise (or “cardio” in gym lingo) is any activity that you can sustain for more than just a few minutes while your heart, lungs, and muscles work overtime. Work up a sweat, get your heart thumping, and burn away that belly fat.
Protein. Dietary protein not only helps you create muscle, but also revs up the body’s metabolism. In addition, muscle tissue takes more energy to maintain compared to fat or bone. This means that having more muscle will increase the overall amount of calories you burn every day. When your body has this increased metabolic need, visceral fat is likely to be used first as an energy source—what a win-win situation! In particular, research shows that whey protein has the best amino acid profile (high in branched-chain amino acids) for building lean tissue and increasing thermogenesis and fat burning. Isagenix IsaLean Pro (now in both vanilla and chocolate!) delivers a mega-dose of whey with 36 grams of the highest-quality protein to build and maintain lean muscle along with healthy fats and energy-boosting carbohydrates.
Take Vitamin D and Calcuim. Isagenix Ageless Essentials Daily Packs have the right vitamins and minerals in the right amounts to keep you healthy, including belly fat-busting vitamin D and calcium. In a study published in the American Journal of Clinical Nutrition, vitamin D supplementation along with calcium had significant reductions in visceral fat in overweight and obese individuals (4). It can be difficult to meet your calcium and vitamin D needs simply through diet and sunlight exposure, so don’t forget to take your A.M. and P.M. packs!
Belly fat is more than just unattractive; it is deadly. Visceral fat—not the fat you can pinch, but the fat within the belly that bathes your internal organs—is metabolically active tissue that secretes pro-inflammatory mediators, stimulates fat storage, and has been linked to insulin resistance, abnormal blood lipids, and cardiovascular disease risk. It’s crucial to get rid of toxic visceral fat to protect your body from its vicious attacks.
Lucky for us, there’s good news from the scientific literature on how to more quickly rid the body of the deadliest fat. With Isagenix, you can make it happen by remembering SCULPT, which can serve as your acronym to remember six strategies backed by science to help you carve away health-robbing visceral fat, gain back a sexier physique, and live healthier, longer.

Soy Protein About as Good as Plain Water for Muscle Building

According to a new study, soy protein does not compare to whey protein when it comes to muscle growth.

Need another reason to choose whey protein over soy when trying to preserve and build lean muscle mass? A new study (1) from McMaster University in Canada found that when compared to whey protein, ingesting soy protein after a workout or at rest does about as much as plain water for muscle protein synthesis.
The study randomized 30 elderly men into three treatment groups to test the effects of ingesting 0 grams of protein, 20 grams of soy protein, or 40 grams of soy protein at rest and after a bout of resistance exercise. These effects were then compared to previous responses in similar aged men who had ingested 20 grams or 40 grams of whey protein at rest and after resistance exercise.
Results showed that rates of muscle protein synthesis for ingesting 20 grams of soy protein were no different than ingesting 0 grams of protein. The higher dose of soy protein, 40 grams, only modestly increased rates of muscle protein synthesis after exercise in comparison to people who consumed no protein.
In contrast, previous data from the study authors showed that consuming whey protein at rest and after exercise has shown to induce muscle protein synthesis whether in a dose of 20 or 40 grams, with the larger dose having a greater effect.
“We report that soy protein isolate is relatively ineffective in its capacity to stimulate MPS [muscle protein synthesis] in the elderly when compared to whey protein,” wrote the researchers.
The findings from this study should speak to aging adults who are looking to avoid the muscle-wasting effects of sarcopenia, as protein source and dose are showing more and more to be critical in avoiding age-related muscle loss. Even though both whey and soy proteins are considered high-quality proteins based on the digestibility of their amino acids, and both are considered ‘fast’ proteins because they cause a rapid increase in amino acids available to be utilized by muscles, the actual digestion and muscle-building potential of whey and soy protein are quite different.
For one, whey protein has a higher percentage of the amino acid leucine, which has shown to be the “master” amino acid for the synthesis of muscle. What’s more, the current study found that a greater proportion of soy’s amino acids—including leucine—are diverted towards oxidation, making them unavailable for muscle synthesis. This goes along with the findings of prior studies (2, 3) that revealed the amino acids contained in soy protein are metabolized in the body by gut proteins. The amino acids in whey protein, on the other hand, are partitioned for use by skeletal muscle tissue—leading to greater rates of muscle synthesis. To top it off, soy protein products do not usually exceed 20 grams per serving and research is showing that we need closer to 30 grams of protein per meal (4).
Whey protein is not just for older adults looking to preserve their muscles. Whey protein has shown to be superior to soy in increasing muscle protein synthesis after exercise in young adults too (5).
Whether young or old, Isagenix has the whey protein needed for maximal muscle growth and maintenance for everyone. Maintain muscle mass by enjoying an IsaLean Shake with 24 grams of protein or an IsaLean Bar with 18 grams of protein. Older adults or those looking to maximize their muscle growth may also benefit from having IsaLean Pro with a supercharged dose of 35 grams protein.
There are many choices to consider when looking for the right protein supplement in your diet. Rest assured that at Isagenix we look to the science to bring you the right protein in the right amounts to maintain, repair, and build muscle.

Keep the Holiday Stress Beast Caged

December 5, 2012

Control holiday stress so it doesn’t end up controlling you.

Ah, the holidays. ‘Tis the season for giving thanks, celebrating with loved ones, enjoying festive food and drink, and…managing stress? Yes, it’s true—amid all of the joyous happenings of the season there lurks a stressed-out beast waiting to escape from us all should we let it.
Holiday stress is normal… What with all the unavoidable time-consuming tasks of the season—shopping in overcrowded stores, searching for the “perfect” presents, preparing the “perfect” roast dinner, and making too numerous (or endless) holiday engagements involving family and friends, all while trying not to wreak havoc on your finances? Who doesn’t get overwhelmed?  How does someone make it through without freaking out a little?
With some strategic planning and the help of natural stress-regulating compounds, the holiday beast inside us all can be kept in its cage. Setting realistic budgets, limiting holiday events, being sure to get workouts in, and trying some meditation all can help you to stay sane, as can boosting your body’s natural stress-fighting power with adaptogens!
Adaptogens—compounds from plants that help increase the body’s resistance against stressors—can help normalize your response to, say, navigating through traffic to get to that crowded shopping mall, in which is that last-minute gift you had in mind for your aunt, whose dinner party you’re late to. With adaptogens, you can reach that dinner party with a smile on your face and a calm, cool composure. Holiday happenings can retain their joy!
The longstanding science behind adaptogens tells us that their stress-protective effects happen through multiple mechanisms. Ashwagandha (Withania somnifera), for instance, has been used for centuries in Asia to treat stress-related health conditions. In 2008, a study showed that highly stressed men and women who took ashwagandha for 60 days had reduced feelings of stress (1). The study’s authors attributed the stress-reducing effects partly to ashwagandha helping consumers maintain normal levels of circulating cortisol (aka “the stress hormone”). Higher levels of circulating cortisol are usually caused by being chronically stressed and not doing anything about it, which can lead to a whole host of health problems (2).
Adaptogen researchers Alexander Panossian and George Wikman, of Sweden, suggest that adaptogens act like “stress vaccines,” meaning they mimic a stress response throughout the body and therefore strengthen the body’s capacity to deal with real stressors when they come along (similar to performing exercise) (3). In this way, they decrease fatigue and improve focus and attention.
Add to that the natural antioxidant power of adaptogens and their ability to combat oxidative stress and potentially enhance the immune system (4-6) and it’s a wonder why everyone isn’t incorporating adaptogens into their daily routine—especially during the holidays!
Why wait? Get a head-start on handling the holiday stress and be sure to add adaptogens to your daily routine with Ionix Supreme, the elixir deemed “nature’s answer to stress.” The cocktail of adaptogens and all the healthy effects that come with are not to be missed—stress protection, improved performance, and raising antioxidant status. By getting your adaptogens in every day—now and through the new year—you might surprise yourself on just how jolly you can be this holiday season.