I think everyone, from a stay at home mom, weekend warrior to elite athletes can benefit from supplementing with creatine. According to my friend and one of the world’s leading sports nutritionist, Michael Colgan, Ph.D., there have been no studies ever done regarding creatine that showed a negative effect. That means using creatine works!
This is why I use creatine in the heat of the Nevada desert while I’m training and even on recovery days to enhance my recovery.
Nowadays, up to 74 percent of athletes are reportedly using creatine because of its well-researched benefits on performance. However, some athletes have concerns about using the supplement in hot or humid environments, as creatine could have a negative effect on hydration. However, new research suggests that creatine could help with thermoregulation and actually support hydration status. Here’s why:
1. Creatine Attracts Water
As an osmotically active substance, creatine attracts water. Because creatine is stored primarily in muscle tissue, supplementation often increases the amount of water muscle
Learning has been a big part of my life. It started by reading the entire encyclopedia set my mom bought when I was a youngster. Then when I was old enough at age eight to obtain my own library card I would walk about a mile and half to the public library and spend all day there. I’d walk up and down the isles of books until a book title caught my eye and I’d pull it off the shelf and sit down in the isle and read it.
The Ironman triathlon has so many parts to it. There is the 2.4 mile swim that deals with efficiency of the stroke in removing drag and increasing the propulsive force. Not to mention having a calm mind swimming next to people the entire way without any way keep them from getting in your way or punching or kicking you.
The bike ride has many elements to contend with. The sheer length of 112 miles deals with the science body fuel; fat, glucose and glycogen. Then the hydration aspect of making sure your my body can stay healthy. Aerodynamics are an important aspect of going fast. The goal is to reduce wind drag at the expense of losing pedal power because my hips are closed by crouching in the aerodynamic position.
Finally the run of 26.2 miles after swimming and biking is the most challenging. My body takes the most pounding because in every stride I contact the ground and that shock has to be absorbed by my muscles, tendons and bones. Again fuel becomes important as well as hydration. The running stride can either promote less ground force and using gravity to move me forward or it can be a shear test of brut force and strength in moving forward.
Because my goal is to finish fast it has caused me to learn as much as I can about every aspect of the race. Racing in my 16th Ironman on November 19, 2017 in Tempe Arizona I’ve learned the most than any other Ironman. This is the first Ironman I believe I could win my age group (60-64). In all my prior races was just to finish.
I’ve improved in so many aspects as I’ve had a vision to win. Below are the milestones I’ve had in this Ironman:
Ketogenic lifestyle and how low-carb has helped me lose weight and teach my body use fat as my primary fuel. Losing weight will make me faster in all areas too.
Three weeks ago I spent a lot of time analyzing my swim stroke and discovered some major flaws. All I do when swimming since is to groove a more efficient stroke into muscle memory.
In May I spent a great deal of time in changing my position on the bike to let me be more aerodynamic. Because of a process of super compensation and adaptation, I’m teaching the muscles that I’m now using because of the change to be more aerodynamic to become strong. In the beginning of this change I was constantly sore in my lower back and hamstrings because they were now being used. Before in the more upright and less aerodynamic position I was mainly using my quads and not my gluts and hamstrings.
In February I discovered I was insulin resistant and that explained why I could not lose weight I had gained over the last three years and the reason I had bonked in at least 6 of my previous Ironman. This led me to ketones first and then a complete ketogenic diet.
I discovered several products to help me gain health and burn more fat and less glucose as I raced. I’ve used exogenous ketones to keep me in a higher state of ketosis and fat burning. I’ve used Vespa, a extract from hornets, to burn more fat as I raced. Then a week ago rediscovered redox molecules (Asea) to improve cellular function and ultimately my VO2Max (the rate of oxygen transfer to my working muscles).
A week ago I discovered a run method to allow me to use gravity to propel me instead of my muscles. It claims to have a 12 week adaptation phase to perfect it. I’ve shortened that time by accelerating the amount of time I’ve spent in learning it. It’s called the Pose Running Method. It has already produced efficiency and I’m running faster at the same heart rate (energy expenditure).
I learned that as an aging athlete I have to go harder and more often. I’ve been able to do that without injury. I now perform targeted strength training routines in order to prevent injury.
I’ve learned compassion. I no longer beat myself up if I miss a routine or make a mistake in training. I accept God’s grace. I’ve spent a lot of time this year understanding grace and that it’s appropriate for me to ask God to help me and expect grace to provide the results. I’ll accept any outcome of the race. If I win I’ll be very happy. If I fail to finish or finish slower than the winner, I’ll be happy. In either case I’ll praise God for my results.
What I’ve Really Learned
It’s important to have a vision of where it is I want to go in my life. Then allow the vision to keep my mind opened to all possibilities. I’ve actively sought new knowledge. If my mind is pricked with an idea, like all those discoveries I’ve mentioned, I follow up and see where it will lead me.
It’s the answer to my prayers.
I asked for a way to lose weight. Ketogenic came into my life. The health I gained open my eyes to a new vision of winning this race. That changed vision of winning, and again asking for help, led me to all these other discoveries. Each one started with my vision which led to those still small voices to look further.
For me this is a way of life.
This Special Day For Me
Everyday is special to me. Today is my 61th birthday. I’m taking the day off and going to the library and sit in the isles and read!
A quick look at the history of fasting, both for spiritual and for health reasons. Fasting is not starvation. Fasting is a purposeful health habit with some serious benefits. We are hardwired for fasting too! It’s a total part of our DNA!
Fasting is a time tested and ancient tradition. It has been used not only for weight loss, but to improve concentration, extend life, prevent Alzheimers, prevent insulin resistance and even reverse the entire aging process. There is much to talk about here so we begin a new subsection “Fasting”.
There is nothing new, except what has been forgotten – Marie Antoinette
So the forgotten question of weight loss is “When should we eat?” We don’t ignore the question of frequency anywhere else. Falling from a building 1000 feet off the ground once will likely kill us. But is this the same as falling from a 1-foot wall 1000 times? Absolutely not. Yet the total distance fallen is still 1000 feet.
Would you rather pay for protein and have it 13.5% utilized or 81%? How about getting results in the gym that would blow you away? What’s the Net Protein Utilization of your protein source? What would happen to your lean muscle if you could make your protein 600% more effective?
Protein is something all of us need.
According to IsagenixHealth.net leading nutrition researchers have outlined how protein improves appetite, manages a healthy body weight, reduces cardiovascular and metabolic risk factors, and increases dietary compliance in a recent review paper (1).
In this overview of the literature, scientists from the U.S., Australia, and Denmark explored how diets based on properly dosed, high-quality protein sources improve health.
Here’s what they found:
Metabolic and Appetite Advantage
Management of Healthy Weight
Higher-protein diets based around quality and sound nutrition work on multiple levels. I have been recommending a daily protein intake between 1.2 to 1.6 grams per kilogram per pound of body weight (0.55 to 0.75 grams per pound) and about 20 to 40 grams per meal (depending on the individual) in conjunction with high-powered nutrition since inception. The amount of high-quality protein per meal found in Isagenix products is meant for sustained and real lasting results. Indeed, over the long term, higher-protein diets don’t just help with losing weight; they improve health and prevent unwanted weight regain (1).
Not All Protein is the Same
In order to establish the amount of protein that is actually used in the body lets understand net protein utilization.
According to Wikipedia, the net protein utilization, or NPU, is the ratio of amino acid converted to proteins to the ratio of amino acids supplied. This figure is somewhat affected by the salvage of essential amino acids within the body, but is profoundly affected by the level of limiting amino acids within a foodstuff. Nitrogen is a fundamental component of amino acids, which are the molecular building blocks of protein. Therefore, measuring nitrogen inputs and losses can be used to study protein metabolism.
All protein is not the same. There are factors that reduce the quality of all food including protein. According to Jones and Erdmann “Unfortunately, in the real world countless factors are working to prevent our bodies from receiving a full and balanced supply of these all-important substances. Among these factors are the pollution caused by burning fossil-fuels, the hormones fed to cattle, the intensive use of fertilizers in agriculture, and even habits such as smoking and drinking, all of which can prevent our bodies from fully using what we eat. Worse still is the amount of nutrition that is lost from our food through processing before we actually get to eat it…By providing the body with optimal nutrition, amino acids help to replace what is lost and, in doing so, promote well-being and vitality.(4)”
Essential Amino Acids
Humans can produce 10 of the 20 amino acids. The others must be supplied in the food. Failure to obtain enough of even 1 of the 10 essential amino acids, those that we cannot make, results in degradation of the body’s proteins—muscle and so forth—to obtain the one amino acid that is needed. Unlike fat and starch, the human body does not store excess amino acids for later use—the amino acids must be in the food every day.
The 10 amino acids that we can produce are alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine and tyrosine. Tyrosine is produced from phenylalanine, so if the diet is deficient in phenylalanine, tyrosine will be required as well. The essential amino acids are arginine (required for the young, but not for adults), histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These amino acids are required in the diet. Plants, of course, must be able to make all the amino acids. Humans, on the other hand, do not have all the the enzymes required for the biosynthesis of all of the amino acids.
From the chart below you see how different proteins are compared. Pay attention to Net Protein Utilization.
Understanding the Amount of Amino Acids that Promote Body Protein Synthesis (BPS)
Lets follow whey protein through the process. Once you consume it the dietary protein is digestible, when it is enzymatically hydrolyzed during the digestive tract thus releasing its constituent amino acids in the first 100 cm of the small intestine, where they are absorbed. Then, those amino acids can follow either the anabolic or the catabolic pathway. The percentage of digestible protein is Net Protein Utilization (NPU) which for whey protein is 92%.
Once in the small intestine it is either used to promote BPS, their primary function, or removed as toxic waste. The portion that follows the anabolic pathway can be used for BPS. The portion that follows the catabolic pathway can not provide BPS. The ratio of amino acids that can provide BPS is called Net Nitrogen Utilization (NNU).
Whey protein generally has an NNU of about 15%, i.e., 15% follows the anabolic pathway and 85% follows the catabolic pathway. If the NNU increased the BPS would also increase. That would be highly desirable.
The method to increase the shake’s NNU was tested by Dr. Marco Ruggiero (see bio below). He discovered with the use of hydrolysis and an electron microscope that using the Isagenix Isalean Shake with the method described in the video could increase the NNU from 15% to 90%!!!!! According to Dr. Ruggiero, the Isagenix IsaLean shake as formulated by John Anderson’s patented process is the best he has ever tested. He indicated that Mr. Anderson’s method of preparing the New Zealand whey protein preserves its natural enzymes in a way no other formulator has ever been able to duplicate. He indicated that this method shown in the video will probably not come close to yielding the following results with any other whey protein shake on the market other than the Isagenix’s IsaLean Shake.
Before the discovery:
Net protein utilization (NPU) (90%) X Net NNU (15%) = 13.5%
Leidy HJ, Clifton PM, Astrup A et al. The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition 2015;ajcn084038.
Westerterp-Plantenga MS, Nieuwenhuizen A, Tome D, Soenen S, Westerterp KR. Dietary protein, weight loss, and weight maintenance. Annual Review of Nutrition 2009;29:21-41.
Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. Journal of the American College of Nutrition 2004;23:373-85.
Erdmann, R. & Jones , M., (1987) The Amino Revolution, First Fireside Edition, p2.
Dr. Marco Ruggiero Bio
Dr. Marco Ruggiero is a rare talent; with credentials as both a PHD in Molecular Biology and a certified Medical Doctor, specializing in Clinical Radiology. He is undoubtedly in the top echelon in both fields and he somehow manages to split time between developing cutting edge research in the lab, while maintaining the highest level of treating, caring for and diagnosing patients at the bedside. Ruggiero has always felt it was equally important to not only develop medical advancements and miraculous, scientific breakthroughs in the lab, but to also see them come to fruition at the bedside. Formulating the work he does behind the scenes is just as important to Dr. Ruggiero as seeing the improvements in his patient’s quality of life. Dr. Marco Ruggiero is truly a gift to humanity.
Dr. Ruggiero graduated in 1980 from The University of Firenze in Italy and earned his MD status. Soon after graduation, he joined the Military and with his high intelligence, he cut his teeth on atomic, biological and chemical warfare. Truly, these were not subjects for the faint of heart. He began traveling in 1982 and landed in Houston Texas where he was fortunate to study under Nobel Prize winning scientists in Physiology and Medicine. One of the Nobel Prize winning scientists that Dr. Ruggiero studied under, Sir. John Vane took notice of some of the research Ruggiero was compiling and offered to sponsor his first paper for publication. This was the beginning of a thirty plus year career for Dr. Ruggiero as one of the leading authorities in the scientific and medical world. One of his first major revelations focused on the past failures as to how viruses were being fought. Dr. Ruggiero was a major catalyst in changing the scientific community’s focus away from the virus and instead addressing the immune system first and foremost.
In his 30-year career, Dr. Ruggiero’s work has not gone unnoticed. He has had over 150 papers published in the world’s most prestigious, peer reviewed scientific journals. As of December, 22nd 2015, Dr. Ruggiero now has two published, peer reviewed papers that reside in the top 5% of all scientific papers ever published. Dr. Marco Ruggiero currently resides in Chandler Arizona with his wife, Stefania Pacini, MD. They continue to turn the scientific and medical communities upside down with their cutting edge research and development of nutritional technologies, which help facilitate natural healing within the body.
For more information on Dr. Ruggiero’s latest project, visit Bravousa.com
How much is enough protein? How would I determine my need if I want to gain 5 pounds of lean muscle? What’s the best protein to use?
Summary of Method
The amount of protein you need depends on the amount of muscle you carry now and the amount you can expect to gain. These amounts vary widely. The method used in this blog is based on basic principle of physiology.
Most sports scientist use body weight as a major criterion of protein need. This is flawed because individuals of the same bodyweight differ widely in body fat. Body fat doesn’t need protein for support. The amount of protein you need is the amount which will maintain your current lean weight, plus the extra amount required to grow new muscle.
You have to know how much lean muscle you have and body fat. Lean weight includes all the structure of your bones, nerves, circulatory system, tendons, ligaments, skin and all your organs. A rule of thumb is that muscle weight is only one-third of lean weight in average women, and less than half of lean weight in average men. Athletes have a higher muscle to lean weight ratio than average non-athletes. For most athletes muscle weight is 50% of lean weight in men and 35% of lean weight in women.
Example for an athlete:
Male athlete weight 18o lbs with 11% body fat
Body fat is 20 lbs (11% x 180 lbs)
Lean weight 160 lbs (180 total weight less 20 lbs of body fat)
Muscle weight 80 lbs (50% of 160 lbs)
Example for a non-athlete:
Female weight 160 lbs with 32% body fat
Body fat is 51 lbs (32% of 160 lbs)
Lean weight 109 lbs (16o total weight less 51 lbs of body fat)
Muscle weight 35 lbs (109 lbs x 33%)
How much protein to MAINTAIN existing lean weight
Your body replaces lean weight at various rates depending on the tissue. For example, skin is replaced every 15 days whereas muscle is replaced every 6 months (180 days).
Muscle has one of the highest protein content of lean tissue at 21% of its total mass. Muscle also requires more protein than other lean tissues for the metabolism of replacement. According to Dr. Michael Colgan’s twenty years of analysis, he has direived a figure of 1.27 times the structural protein of current leans mass as the amount of protein you have to eat in six months to maintain your existing lean weight.
Example of athlete (see above):
Amount of lean weight 160 lbs
Protein content of lean weight 33.6 lbs (160 lbs X 21%)
Amount of protein required to maintain existing lean mass 42.67 lbs every six months (33.6 lbs X 1.27)
Amount of protein needed daily over 180 days 3.8 ounces or 108 grams (42.67 lbs x 16 oz per pound = 682.7 ounces / 180 days = 3.8 ounces per day) (42.67 lbs x 453.6 grams per pound = 19,355.11 grams / 180 days = 108 grams per day)
How much protein to GAIN lean weight
Unlike the amount of protein needed to “maintain” lean weight, on average you’ll need 8 times the protein to build new muscle and the other new lean tissue that grows to support it.
Example of athlete above:
Muscle weight 80 lbs
Goal to gain muscle in the next 6 months at 10%
New muscle gain goal 8 lbs (10% of 80 lbs)
Additional weight gain including lean connective tissue 10.67 (8lbs x 1.33)
Gain in ounces in 180 days 171 (10.67 x 16 oz/lb)
Amount of new gain, that is protein, needed per day .2 oz or 5.7 grams (Only 21% is protein, 171 x 21% / 180 days = .2 oz) (1 oz = 28.34 grams, so .2 x 28.34 = 5.7 grams)
Amount of protein needed per day 1.6 oz or 45 grams (8 times needed to grow new lean weight x .2 = 1.6 oz x 28.34 = 45 grams)
Final amount of total daily protein needed to build new lean weight 153 grams (108 grams to maintain plus 45 grams to build = 153 grams)
Table of Daily Protein Required for Drug-Free Weight Training
I programed the formula used above to easily find the amount of protein you’ll need to consume daily to support healthy lean weight gain.
What’s the best protein to use?
Biological value (BV) measures the amount of protein retained in the human body per gram of protein absorbed. As you can see the best protein to use is whey protein.