8/6/2019 [CORE 4] - Your Solid Supplement Foundation 4 LIFE!

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47SEPTEMBER 2010WWW.MAXMUSCLE.COM

Essential or lie are each o the components o Max Muscle Sports

Nutritions Core 4. A person could actually survive on nothing but the

Core 4 which, although we dont recommend trying, is another example

o the power o getting these nutrients into your diet now. How many o

you can actually say that you know you are getting the optimal amounts o

vitamins, minerals and essential atty acids rom your diet? How many go

through the day without thinking about how protein may aect your mood,

ood cravings and energy levels? And, how many dont realize that they

may achieve more health benets by simply taking glutamine every day

than by taking many prescription medications that mask illnesses rather

than ever begin to x them? The Core 4 is simple to incorporate into your

lie. It starts with high quality, properly synthesized products that contain

vitamins, minerals, essential atty acids, glutamine and protein.Visit your

local Max Muscle Sports Nutrition store today to make sure you

are using only the highest quality supplements available. Its time to build

your solid oundation or lie!

SOLID

FOUNDATION

By Jennifer Lee

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VITAmINS AND mINERALS Vitamins and minerals play essentialroles in most metabolic processes inour body. They act as anti-oxidants,co-enzymes and catalysts, playingroles in a number o chemical reactions.Most o us know that it is crucial toget enough o these micro-nutrientsin our diet but most dont know i they

really are getting enough. Taking a highquality supplement will help to providethe nutrients we may be lacking.

Vitamins

Vitamin C is present in every cell o thebody. It provides antioxidant protectionby neutralizing ree radicals. VitaminC can regenerate Vitamin E and isalso important in collagen synthesis,carnitine synthesis, immune unctionenergy metabolism, and many otherimportant unctions in the body.

Vitamin C is water soluble and may belost rom the body at higher volumesduring times o stress, so be sure toeat plenty o oods high in vitamin C aswell as supplement each day and aterexercise.

B vitamins are important or energy,

metabolic unctions, red blood cell

ormation and division, insulin sensitivity,

detoxifcation, mood enhancement, as

well as many other critical processes.

B complex vitamin supplementation

has been recommended to help with

pre-menstrual syndrome (PMS), in-

sulin sensitivity, alcohol addiction,

depression and high blood pressure.

Women o child-bearing age should

take olic acid daily, and Niacin (B-3)

is being used to help reduce LDL (bad)

cholesterol levels and to increase HDL

(good) cholesterol levels. A quality

multi-vitamin will have an appropriate

balance o the B vitamins.

Fat-soluble vitamins are A, D, E andK. These vitamins are stored in attissues in our body. Vitamin As primaryunctions relate to eye health, immuneunction, bone development, growth,reproduction and detoxication. Vita-min E is a powerul antioxidant and isimportant or healthy cell membranesand or a healthy circulatory system.Vitamin K aids in the ormation o bloodclotting actors and bone proteins.

Much attention has been brought to

vitamin D recently because so many

Americans have been ound to have

a vitamin D defciency. Vitamin D is

critical or bone health. It helps the

absorption o calcium and regulates

proper levels o calcium and phospho-

The University o Australia conducted a study in 2006 in which overweight or obese

individuals were given 6 grams o omega-3 sh oil daily in combination with 45

minutes moderate aerobic exercise three times per week. Three other groups were

also studied: one taking just sh oil, one taking safower oil and one taking safower

oil in combination with 45 minutes o moderate aerobic exercise three times per

week. The study lasted 12 weeks and through a Dual Energy X-ray Absorptiometry

(DEXA) at the conclusion o the study, the group taking sh oil plus the exercise lostsignicantly more at than any o the other groups. The results o the study showed

that the total proportion o at in the body, particularly in the abdominal region, was

reduced signicantly in the FOX group (sh oil plus exercise), but not by sh oil or

exercise alone. One possible explanation or this is that omega-3s strengthen the

walls o blood vessels allowing more blood and nutrients to muscles during exercise,

increasing exercise perormance and metabolism.

Essential Fatty AcidsSupplementing with essential atty acidscan be lie changing. The benets we

get rom sh oil, which is an omega-3essential atty acid containing EPAand DHA, are vast. Omega-3s reduceinfammation, improve brain unction,provide immune support, strengthen thevascular system, and aid in at burning.Fish oil is suggested or children withattention decit hyperactivity disorder(ADHD) and or women who experiencepre-menstrual syndrome (PMS.)

Omega-3 Plus is a pharmaceutical-grade sh oil supplement you can nd atany Max Muscle and oers 1 gram o sh

oil per sot gel. Take two to six Omega-3Plus sot gels per day to make sure youare getting optimal amounts o EPA andDHA. For those who cannot have shoil, try Max EFAs. Max EFAs providea combination o omega 3, 6 and 9 byoering fax seed oil, wheat germ oil,evening primrose oil, conjugated linoleicacid and borage seed oil.

GLUTAmINEGlutamine is the most abundant aminoacid in the blood and in muscles. It

stimulates the synthesis and inhibitsthe degradation o proteins. Glutamineis a carrier o nitrogen and has beencalled the nitrogen shuttle. Researchsuggests that glutamine, when takenpost exercise, stimulates glycogen re-synthesis. Many people who exerciseor train requently and do not takeglutamine post exercise have shown tohave low plasma levels o glutamine.Several hours o recovery are requiredbeore normal plasma levels arerestored and i not ully restored beoreyour next training session, can lead toovertraining.

rus in the blood. Vitamin D is importantor immune support, strength and newresearch is showing it reduces the risk

o many orms o cancer. This vitaminis highly recommended or individualswith conditions that range rom Par-kinsons disease, Alzheimers disease,inertility, diabetes, multiple sclerosis,liver disease and others.

Minerals

Minerals play critical roles in a numbero reactions in the body and must beobtained through our diet since ourbody cannot synthesize them. Despitethe act that we Americans typically eat

a lot o ood, mineral deciencies stillexist. Some important roles o minerals:Calcium maintains bone strengthand structureIron transports blood to the muscles

Sodium helps to control water

balanceMagnesium is necessary or musclerelaxation, neuromuscular activity,protein synthesis, at synthesis andenergy productionZinc is critical to immune unctionManganese helps with carbohydratemetabolism, bone development,protein digestion, collagenormation, protein synthesis (andmore)It is important to note that large

quantities o minerals should not besupplemented. Consumption o highamounts o one mineral, can inhibitabsorption o another, or example,high consumption o zinc can impaircopper absorption. Both major andtrace minerals are needed in verysmall amounts by the body and a goodsupplement should provide enough or

optimal health.

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Other types o metabolic stress suchas illness, infammation, injury, inectionand surgery, can deplete glutaminereserves, which is why glutamine isconsidered a conditionally essentialamino acid and must be obtained romthe diet. Glutamine works synergisticallywith insulin to hydrate the cells, whichmakes supplementing with glutamine

and carbohydrate immediately aterexercise critical. Oral glutamine sup-plementation has been shown to be verysae and well tolerated. Take a minimumo 5 grams o glutamine post exercise. Itis also recommended to take throughoutthe day and beore bed.

PROTEINThe human body contains thousandso dierent types o protein, eachperorming important unctions.Protein consumption through ourdiet is critical to lie, and although Americans consume an average o100 grams per day, assuming that ourdiets contain enough protein wouldnot be necessarily correct. When wetalk about getting enough protein inour diets, what we should really stressis getting the right protein in our diets.It is not the protein that operates atthe unctional level in our body, butrather the amino acids we get rom theprotein, which means knowing whattype o protein is best given your goalsand needs is extremely important.

Whey protein is an excellent sourceo glutamine, glycine and the branched-chain amino acids (leucine, isoleucineand valine.) Whey protein transits thestomach quickly or ast absorption bythe intestines making it ideal to con-sume post exercise to speed recovery.Rich amounts o glutathione, a power-ul antioxidant, are contained in wheyprotein. Glutathione is involved heavilyin metabolic detoxication and levelso glutathione have shown to decreasewith exercise. Peptides rom whey

protein have alsoshown to enhancethe activity o ourimmune system.

Casein proteincomprises 80 per-cent o the proteinound in milk anddoes not clear thestomach as astas whey protein. Itis a slower digest-ing protein, oten

reerred to as a

time-released protein, making it agood choice to add to whey protein orto consume prior to bedtime when ourbodies are in a asting state.

Soy protein is a plant protein andcontains adequate quantities othe essential amino acids histidine,isoleucine, leucine, lysine, tryptophan,valine, phenylalanine and tyrosine.

Soy has a high protein eciency ratio(PER), and has shown to reduce bloodcholesterol levels, making it a greatchoice or a protein supplement.

Egg white protein is another

popular choice or protein

supplementation and is

also a slower digest-

ing protein. Egg white

protein contains all o

the essential amino

acids and is oten

the standard used

or measuring the

protein quality

o other oods.

Other benefts

o protein in-

clude:

Appetitesuppressionthroughsecretion ohormones thatpromote satietyIncreased energy levels by stabilizingblood sugarRecovery rom exercise by

promoting protein synthesisRecommended intakes o protein

will vary or most people. Athletes andvery active people, who consumehigher amounts o calories thanthe average person, are advisedto consume higher amounts oprotein, approximately 1.0 to 1.7grams per kilogram o body weight.Many athletes, especially strengthathletes, will consume even higheramounts.MS&F

A study published in the American Journal o Clinical

Nutrition had emale participants increase protein

consumption to 30 percent o total calories, and participants

voluntarily reduced calorie intake by 441 calories per day.

The participants reported eeling greater satisaction while

less hungry and they experienced weight loss ater they

increased their protein intake. By the way, 30 percent o

total calories on a 2,000 calorie-per-day diet would be

approximately 150 grams o protein.