Nutritional based articles straight from's specialist writers 

Posted 02 January 2012 by Brad Borland, MA, CSCS


To A Better Physique


1. Good morning whey

1. Good morning whey: Immediately upon wakening, down a small whey protein shake 30 or so minutes before your solid breakfast meal. This will halt the catabolic state you may have undergone while sleeping. 20 to 30 grams should do the trick.

2. Pre whey

2. Pre whey: It’s also a good idea to get in about 20 to 30 grams of fast-acting whey protein 30 minutes or so prior to training. As said before, this can kick start the rebuilding process during training by saturating the blood with muscle-building amino acids.

3. Post whey

3. Post whey: To keep the rebuilding process alive, take in 40 to 50 grams of whey within 30 minutes of training. This will ensure the starved muscle will have ample protein to draw upon.

4. Post training simple carbs

4. Post training simple carbs: This would be one of the few times each training day to get away with taking simple carbs. As said in the nutrition section, Gatorade, fruit juice or even specialized supplements such as Vitargo are good choices. This quick insulin spike will aid in recovery.

5. Post casein

5. Post casein: If it is in your budget, replacing around 10 to 20 grams of your post-training whey shake with a casein product may be a good idea. More research is justifying the benefits of this slow-digesting form of protein regarding immediate recovery.

6. Casein after dark

6. Casein after dark: Another great time to ingest casein is before bed. Since you are virtually fasting for eight hours while you sleep casein is a perfect fix due to being a slow-digesting protein.

7. Creatine before

7. Creatine before: Everyone knows the benefits of creatine by now. It saturates the muscle with fluids, therefore aiding in protein synthesis, it can boost recovery between sets and workouts. Consume 3 to 5 grams with your pre-workout protein shake.

8. Creatine after

8. Creatine after: Again, another great time to shuttle nutrients in starving muscle is within 30 minutes after training if not sooner. Take in another 3 to 5 grams with your post-workout protein shake.

9. Glutamine

9. Glutamine: As one of the most abundant amino acids in muscle cells, glutamine aids in recovery by strengthening the immune system. 10 or so grams both pre and post training will help in the recovery process.

10. Carnitine

10. Carnitine: As another “supplement behind the curtain,” carnitine helps transport fats to the mitochondria of muscle cells to be burned as fuel. Try one gram morning, pre and post workout and again before bed.

11. ZMA at night

11. ZMA at night: The combination of zinc, magnesium and additionally vitamin B6 has actually been shown to increase IGF-1 and testosterone levels. 30 to 60 minutes before sleep take 30 mg of zinc, 450 mg of magnesium and around 10 mg of B6.

12. The antioxidant C

12. The antioxidant C: With all of the hype surrounding the latest and greatest in supplement science, you cannot forget your foundation. Vitamin C is a powerful supplement you may never “feel.” It works hard to strengthen the immune system so you can come back stronger every time. Take around 500 mg with your post-training whole food meal.

13. The antioxidant E

13. The antioxidant E: Vitamin E has the ability to reduce muscle cell damage and helps with recovery. This antioxidant is also important for skin, nail and hair health. Go with 200 to 400 IUs with your post-training whole food meal.

14. BCAAs

14. BCAAs: BCAAs are made up of leucine, isoleucine and valine which are used for fuel during intense workouts thus preventing your body from scavenging hard-earned muscle for energy. At other times of day BCAAs help stimulate protein synthesis and ward off cortisol, the catabolic hormone that can scavenge hard-earned muscle. Try 5 to 10 grams upon waking and pre and post training.

15. Arginine

15. Arginine: converted to Nitric Oxide (NO) in the body arginine is a powerful supplement with a host of benefits including increased blood flow allowing nutrients and hormones to do there job. Go with 2 to 3 grams upon waking, pre-workout and 30 to 60 minutes prior to sleep.

16. Give green tea a try

16. Give green tea a try: Green tea can inhibit the enzyme that breaks down norepinephrine resulting in higher levels of the metabolic hormone and increased fat loss. Combined with caffeine, green tea extract is one powerful and widely used natural supplement chalk full of antioxidants. A cup or so three times per day before meals can aid in recovery and help burn fat.

17. Try one supplement at a time

17. Try one supplement at a time: Taking every supplement in the book all at once is not a wise practice. How will you know which one works and which one is a waste of your time and money? Take one for 4 to 6 weeks and documents your results. Over time you will know well enough what you need for your specific goals.

18. Not all supplements work for everyone

18. Not all supplements work for everyone: Do not be surprised if a particular supplement works for your buddy and not for you. Everyone has a different metabolism so be patient in finding what works.

19. Give some supplements time to work

19. Give some supplements time to work: As said before, give a particular supplement time to do its job. Being impatient will not only waste of your time but your money as well.

20. Search around for the best deal on supplements

20. Look around for the best deals,, for a huge selection
of your favorite supplements.

Written by Brad Borland, MA, CSCS

Posted 08 September 2011 by Brad Borland, MA, CSCS


To A Better Physique


1. Eat plenty of protein

1. Eat plenty of protein: You’ve heard it before; take in around one gram of protein per pound of bodyweight. This is essential if your plan is to build instead of maintain muscle mass.

2. Eat the right kinds of protein

2. Eat the right kinds of protein: Make sure your proteins are from lean sources such as lean beef, lean ground meats, turkey, fish such as salmon and tilapia, chicken breasts, protein powders, egg whites with a few yolks, skim milk and fat-free or low-fat cottage cheese.

3. Eat the right kind of carbohydrate

3. Eat the right kind of carbohydrate: Stick with complex carbs such as oatmeal, wheat bread, brown and wild rice, sweet potatoes, wheat pasta, and quinoa. This will ensure that your blood sugar stays steady throughout the day to supply you with ample energy for your hard workouts.

4. Eat healthy fats

4. Eat healthy fats: Healthy fats are essential for many functions such as brain and heart activity, hormone regulation and energy. Get healthy fats from sources such as oily fish, almonds, avocado, natural peanut butter and oil dressings.

5. Eat your fruits and vegetables

5. Eat your fruits and vegetables: Fruits and vegetables provide a myriad of benefits including a great source of fiber, photochemicals, vitamins, minerals and natural sugars. For vegetables go for dark leafy greens such as spinach, broccoli, peas, and green beans and for fruits go with bananas, apples, cherries, blueberries and grapefruit.

6. Consume fiber

6. Consume fiber: Consuming food high in fiber helps keep blood sugar levels steady and can aid in your goals of leaning up. Fiber provides bulk to foods, therefore making you feel fuller longer.

7. Don’t eat too much

7. Don’t eat too much: We keep on talking about what to do. Well, here is something NOT to do: overeat. Give yourself just enough food to fulfill your protein requirements and to give you enough energy for your intense workouts and that’s it! Eating beyond your needs will result in fat gain.

8. Eat a surplus while bulking

8. Eat a surplus while bulking: This may sound contrary to the last principle but you need to eat a little more than what you maintain your current bodyweight with in order to gain muscle. Here is the main point: you only need around 200 to 400 additional calories to start gaining quality weight, not a buffet!

9. Eat into a deficit if dieting

9. Eat into a deficit if dieting: The same hold true for the opposite. A 200 to 400 calorie decrease is all that is needed for your body to start burning fat for fuel. In other words, starving yourself will just make your body hold on to fat tissue.

10. Protein for breakfast

10. Protein for breakfast: Make sure to get in some quality protein as soon as you rise in the morning. Something like some egg whites with one yolk will do the trick. Eggs are easy to digest and are an excellent source of amino acids. Research has shown that starting your day with a protein food will steady blood sugar and rev the metabolism for the entire day!

11. Complex carbs for breakfast

11. Complex carbs for breakfast: With that protein you need some energy. Complex carbs with a little fiber thrown in for good measure is perfect for stoking the furnace after an eight hour fasting.

12. Carb fuel pre workout

12. Carb fuel pre workout: Eating complex carbs an hour or so prior to training will ensure you will have enough energy to make it through your entire workout. Try around 50 to 100 grams of carbs.

13. Fast-acting protein pre workout

13. Fast-acting protein pre workout: This is a good time to surge your muscles and blood with amino acids from a fast absorbing protein source such as egg whites or whey protein powder. By having this rush of protein you will pack the muscle with protein and be ready for the rebuilding process when you are finished. Consume around 20 to 30 grams pre workout.

14. Quick protein after training

14. Quick protein after training: The perfect time to start the rebuilding process post training is within 30 minutes of finishing. Taking a fast-acting protein source will guarantee that your muscles will get the muscle building nutrients they need as fast as possible to grow larger and stronger. Consume around 40 to 50 grams of whey protein powder or egg whites.


15. Simple carbs post training

15. Simple carbs post training: With your protein source you need fast-acting carbs as well. The simple sugars will enter into the muscle cells at a quick rate and will react with certain hormones to kick-start the rebuilding process. Try 50 to 100 grams of a simple carb source with no fiber such as Gatorade, white bread, fruit juice, or dextrose.

16. No fats immediately after the gym

16. No fats immediately after the gym: Taking in fats after training will only slow down the absorption of vital nutrients trying to get to the broken-down muscle tissue.

17. Curtail the carbs at night

17. Curtail the carbs at night: As the day progresses lower your carb intake. This will help keep the fat off and aid in fat burning. Have a lean source of protein with a healthy fat and a little fiber. A meat or chicken salad with avocado and oil dressing would be perfect.

18. Cycle calories

18. Cycle calories: After a while you will hit a plateau in your efforts to either lose or gain weight. The body is incredibly adaptable and sooner or later it will fight change. Try cycling your carbs by having a few days of baseline calories then have a high calorie day followed by a low calorie day. This will keep the body guessing and help to continue your progress.

19. Cheat once per week

19. Cheat once per week: This is similar to the last principle. Have one meal or entire day per week of whatever you want-within reason. Of course don’t drink massive amounts of alcohol and fast food, but go ahead and eat some food you enjoy eating and have dessert too. This will shock your body out of its normal routine of eating, but just be sure to get back on your diet plan the following day.

20. Relax: Relax and be patient

20. Relax: Relax and be patient. Progress does not happen overnight. With careful planning and diligence your efforts will be rewarded so don’t worry too much about making giant leaps. Relax and enjoy the process.

Written by Brad Borland, MA, CSCS

Posted 16 September 2011 by Erick Ruiz Salgaldo

The Truth About

Saturated Fat

Saturated fat... the comeback?

How would you like some bacon with your eggs? Why use olive oil when you have Lard? How about some real butter on your fish? Sounds absurd, but so did the personal computer in the 80’s. Saturated fat is making a comeback in the fitness community and the reasons why may shock you.
Ever since the 80’s we have been led to believe that saturated fats are evil. It is often believed that if you eat saturated fat, such as animal fat, your heart will explode and your waist  will grow. So, if you want to stay healthy and fit, you should only consume plant-based fats such as vegetable oils and nuts, right? Not so fast.

Cultures from around the world have thrived on diets high in saturated fats for ages with far superior health than our own. Eskimo’s diets consist mainly of whale blubber, and yet they are not plagued by heart disease. The Samburu tribe in Kenya is known to consume up to 400 grams of animal fat daily. They too have very little fat related heart problems and do not suffer from weight problems. Even we Americans once had a diet that consisted of large amounts of animal fat. Guess what? We were more healthy and fit then than we are now!  Why the bad rap?

So, how did saturated fat get such a bad reputation?

A seven-country study, published in 1970, “supposedly” connected saturated fat to heart disease. The study, which was conducted by Ancel Keys, included the United States, Japan, Italy, Greece, Yugoslavia, Finland, and the Netherlands over a five year period. However, in three of the observed countries, the results did not support this conclusion. Since the study has been published, scientists have questioned the conclusion of the study.

Even though Ancel’s study was not fully supported, the American Government promoted the correlation between saturated fat and heart disease as fact. Once the government made a stand on this issue, the general public bought into this belief without much resistance or thought. Media outlets and medical experts bombarded the public with the idea that saturated fat was to be avoided, further solidifying the potentially falsely bad reputation associated with it. Fortunately for us, modern science is helping to shed a new light on this issue.
Modern Science

Modern science now reveals that stearic acid, palmitic acid, and lauric acid, fatty acids commonly found in saturated fat, are beneficial to our bodies. Stearic acid, which has no effect on cholesterol, converts to the same monounsaturated fat found in olive oil when metabolized. Palmitic and Lauric acid raise your cholesterol, but they raise more good (HDL) cholesterol than bad (LDL). LDL cholesterol has been proven to build plaque in the arteries, while HDL cleans plaque out of arteries. It is for these reasons that science now suggests that HDL/LDL ratios, not saturated fat consumption, is the leading predictor of future heart disease.
For fitness enthusiast this does not mean you should consume large amounts of saturated fats. Fats still contain more calories per gram than carbohydrates or proteins. However, this does not mean that you have to avoid animal fat like the black plague. After all, studies have shown that saturated fat does increase testosterone levels, and higher testosterone levels are essential to build an impressive body.

Get CutAndJacked with Saturated Fat

To get Cut and Jacked eat a diet high in protein, cycle your carbohydrates, and restrict your fat intake. A majority of your meat consumption should be from lean sources such as chicken, turkey, egg whites, and fish. With that being said, do not be afraid to eat some whole free ranged eggs or steak from grass feed cows. Remember, you must create a diet that works for you, so don’t be afraid to experiment with your fat consumption. Saturated fat is simply another tool you can use to get ripped.

Written by: Erick Ruiz Salgaldo

Posted 29 July 2011 by Anna from proteinpow


Protein Bread


128grams of liquid egg whites + 26grams of pea protein powder + 9 grams of superveg + 17g brown rice protein powder and 26g hulled hemp seeds + Baking Powder.


 Throw all the ingredients together and bake for about 25-30 minutes until a knife comes out clean at 150 degrees Celsius.


463kcal, 56g protein, 26g carbs, 13.3 fat and 8.1 fiber

Recipe by Anna from

Posted 02 July 2011 by by Jada Kelly

Recipe: Healthy Cuban

P28 Sandwich


What you need for 2 sandwiches:

  • 8 oz. chicken breast (2 medium sized breasts)
  • Chili powder
  • Garlic powder
  • PAM or non-stick spray
  • 4 slices of P28 bread (toasted)
  • 4-5 slices of tomato (2-3 per sandwich)
  • Red onion, sliced and grilled
  • ½ of a plantain, sliced thinly (1/4 per sandwich)
  • 2 Tbsp soft goat cheese (1 Tbsp per sandwich)
  • Spicy brown mustard
  • 1 Tbsp of BBQ sauce (optional)

What you do:

1. Season thawed chicken breasts with chili powder and garlic powder. Grill or cook in pan until cooked all the way through. Use non-stick spray to coat pan or grill before cooking. Set aside.

2. Take sliced plantains cook them in another pan coated with non-stick spray. Slightly brown them on each side. You can use the same pan to grill your red onions. While cooking onions and plantains, slice your tomatoes. Have your goat cheese ready and put your P28 bread in the toaster!

3. When your bread is done toasting, start to assemble your sandwich. Spread 1 Tbsp of goat cheese on one slice of toast then layer plantains, chicken, tomatoes, and onion. Put mustard and bbq sauce (optional) on the other slice of P28 toast and top your sandwich. Now, make the 2nd sandwich…

4. ENJOY!!
**You can add a squeeze of lime for an extra kick or make a side dish of baked yam fries to enjoy with your sandwich


1 Tbsp GOAT CHEESE (SOFT) 37 3 52 0 0 2.5
2 OZ. PLANTAIN SLICES (IN PAM) 68 0 2 18 8 0
2 SLICES TOMATO 8 0 24 2 0 0
2 SLICES P28 BREAD 260 7 430 24 6 28
TOTALS 528 13 570 46 16 58.5

Recipe by Jada Kelly
P28 Bread
Twitter @jadakellyfit

Posted 20 June 2011 by Brad Borland, MA, CSCS

PostWorkout Nutrition &

Supplement Guide

You work hard every trip you take to the gym. You would never want your hard-earned efforts to go to waste would you? Gaining muscle and losing fat is hard enough without the confusion of trying to ingest the right formula of post-training foods and supplements. The choices you make immediately after training can make or break your quest to reach the next level which can put you on the right track to progress or down a dead end road.


We all know we need protein to not only help us build muscle, but also increase metabolism which will in-turn help burn body fat. The types of protein are just as crucial as the amounts regarding benefits and effectiveness. Whey protein has the distinct advantage to being absorbed rapidly so it has the opportunity to flush your starving muscles with a healthy and abundant dose of amino acids (the building blocks of new muscle growth). 30-40 grams should do the trick.
Another type of protein to consider is casein protein. This is a slower digesting protein which is normally recommended in between meals and late-night intake. Recent studies have shown a small amount of casein combined with your post-training shake can be advantageous to your physique goals. It’s slower pace of digestion will ensure that once the whey protein has been used, casein will still be around to feed the muscle until you are able to get in a solid complex carbohydrate and protein-rich meal. Try 10 -15 grams.


Just as important as protein is carbohydrate intake post-training. Ingesting carbohydrate in the form of simple sugars raise insulin levels in the body which will help shuttle nutrients (namely protein) into muscle cells to start the recovery and growth processes. This is also the best time for your glycogen stores, which were severely depleted during training, to be replenished. The amount of carbohydrate will vary with bodyweight and goals such as muscle gain or fat loss, but this process is crucial not only for recovery from the previous workout, but also sets the stage for the next session. Depending on your goals anywhere from 20 to 80 grams of a sports recovery drink will suffice.


Now is the most crucial time to take in the popular supplement: creatine. Creatine will be shuttled into the muscle with protein and carbohydrate and aid in the rapid recovery process and will be stored in the cells for a better workout tomorrow. Creatine has been shown to not only help with strength and mass gains, but also with fat loss and recovery between and during workouts. 3 - 5 grams is all it takes for creatine to be effective.

Whey Protein
30 - 40 grams

Casein Protein
10 -15 grams

Simple sugars
60 - 80 grams for mass
20 - 30 grams for fat loss

3 - 5 grams

Note: The post-training meal ideally should be taken within 30 minutes upon completion of your workout. Amounts are estimated for a 180-200lb male trainer.

By Brad Borland, MA, CSCS

Posted 06 June 2011 by


High Protein Cookie

High Protein Cookie Recipe


6 egg whites
1 3/4 cups Oatmeal
2 tsp Splenda
1 tsp vanilla extract
1/2 cup un-sweetened apple sauce
4 scoops whey powder (can use any flavor)
1 tsp virgin olive oil
1/2 cup raisins

3 Step Instructions

1. Preheat oven to 325.
2. Mix all the ingredients together.
3. Bake for 20 minutes.

Posted 20 May 2011 by

Recipe: High protein

Granola Bars

High Protein Granola Bars

These bars provide a nice quick high protein snack, they're good for that second post-workout meal after your shake.


2 cups raw oat bran
2 cups rolled oats
1 cup whole wheat flour
1 cup egg whites
1 cup nonfat milk
2 cups chocolate whey protein powder
½ cup granulated Trans-Plex Sweet-n-Up
5-6 scoops maltodextrin (180 grams)
1/2 tsp salt
1 tsp cinnamon
1 tsp vanilla extract
2 tablespoons oil (canola or olive)


Mix ingredient together in a big bowl, then spread the mix out on a large nonstick cooking tray. Add some cooking spray, or wipe a little olive oil on the pan with a paper towel. Bake for 25-30 minutes at 350 degrees.

Cut into 10 pieces.

Macronutrient Profile (each bar):

K/cal: 344
Fat: 5 g (1s, 2.5m, 1.5p)
Carbs: 54 g (Fiber: 7 g)
Protein: 28 g

Posted 08 May 2011 by


Grilled Chicken Wrap

Grilled Chicken Wrap


  • Cooked shredded chicken breast
  • 1 whole wheat tortilla
  • Shredded lettuce (may substitute with cabbage or spinach)
  • Light or nonfat creamy dressing (i.e. ranch, Caesar)
  • 1 slice 2% or nonfat singles cheese


1. Lay tortilla on a flat surface.

2. Place shredded chicken in center of tortilla and drizzle with dressing.

3. Top with cheese and shredded lettuce.

4. Roll up tightly; secure with toothpick and wrap in plastic wrap if not eating immediately.

(Note: You can microwave the wrap for 30-60 seconds before adding lettuce to melt the cheese.)


Posted 11 October 2011 by Matt Weik

All You need to know

About: Antioxidants



Antioxidants help protect the body from free radical damage. Free radicals can be visualized by cutting an apple open and sitting it on the table. After a couple minutes, the apple starts to turn brown—this is due to free radical damage. Now in order to protect that apple from turning brown, it is best to put some lemon juice over the apple after it is cut open. The antioxidants from the lemon juice protect the apple from being attacked. With this being said, free radical damage can also be seen on poles or railings when they rust. Rust is due to the oxidation of the metal. Think of antioxidants as Rust-Oleum. The more coats of Rust-Oleum that you put on the pole, the longer the pole is protected. The same goes for the human body. The more antioxidants that are taken in, the more protected the body is against free radical damage.

Free radical damage can do numerous things to cells—this can range from mutating the cell, damaging the cell, and even killing the cell. If any one of these things happen, it can negatively affect an individuals health. This article will outline everything you need to know about antioxidants.

What are antioxidants?

Antioxidants are chemicals that reduce the rate of oxidation to cells and biomolecules. Oxidation is where chemical reactions transfer electrons from a substance to an oxidizing agent which results in changing the original chemical to something different. Free radicals are the main culprits in damaging cells. Antioxidant-rich foods and supplements help prevent free radical damage.

A large amount of antioxidants are found in dietary supplements used to help prevent cancer and heart disease, not to mention to help with everyday overall health. A good diet can yield thousands of different antioxidants whereas dietary supplements only have specific antioxidants in their products.

What is the purpose of antioxidants?

Antioxidants may be the next best thing to sliced bread. They help boost the immune system, which prevents cellular damage and lowers the risk of cardiovascular disease. There is a lot of research being done on antioxidants and the research that is out there today all looks good. Antioxidants may slow down, prevent, and even reverse certain diseases that come about due to cells that have been damaged. This all sounds fine and dandy, but the big kicker is that research is actually showing that antioxidants could be a natural way to slow down the aging process. No more need for “the fountain of youth”—just make sure you are getting supple amounts of antioxidants in your diet each day.

Did I hear correctly that exercise causes
more free radical damage?

Well don’t let this crush your hopes but to an extent this is correct. However, the postives greatly outweigh the negatives. When exercising, oxygen consumption is increased (at least it should be if you are working hard enough). This increase in oxygen causes an increase in free radicals, which damage cells and cause muscular fatigue. The body uses antioxidants that are found in the body to help reduce the free radical damage.

The good side of this story is that evidence shows that exercising strengthens the body’s antioxidant defense system. It is because of this finding that diseases that are associated with oxidative stress are found at a lower incidence rate with those individuals who exercise.

What are some specific antioxidants?

Vitamin E, beta-carotene, vitamin A, and coenzyme Q10 are all antioxidants that protect lipid membranes while vitamin C, glutathione peroxidase, superoxide dismutase, and catalase protect the body from free radicals that are found in water-based cytoplasm.

A great place to find antioxidants is in our diet. Vegetables, fruits, grains, legumes, and nuts are all great sources of antioxidants. Fruits such as blueberries, rasberries, and blackberries, all have an abundant amount of antioxidants in them. Spinach and peppers are both great vegetable sources of antioxidants. Some good sources of grains that have a good amount of antioxidants are barley, maize, and millet. A place that not many people would think there would be a nice supply of antioxidants would be in cocoa products such as dark and milk chocolate. For those who wish to drink their antioxidants, coffee, red wines, and teas such as black, green, and white are great for battling free radicals. Those looking for a healthy snack can also find antioxidants in almonds, pecans, and pistacios.

Some other foods that contain antioxidants:


Onions, Ginger, Garlic, Chives, Tomatoes, Carrots, Kale, Spinach, Green, leafy vegetables, Broccoli, Cauliflower, Cabbage, Brussels sprouts, Peas.


Grapes, Blueberries, Strawberries, Cherries, Apples, Grapefruit, Cranberries, Raspberries, Blackberries, Pomegranate, Orange, Plum, Pineapple, Lemon, Dates, Kiwi, Clementine, Watermelon, Apricots, Prunes.


Soybeans Broad beans, Pinto beans, Ground nut


Walnuts, Sunflower, Seeds.

By: Matt Weik



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