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Monday Madness | November 4th
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Monday Madness is Monday, November 4th, 2013.
Save 15% savings store-wide! It’s just one day a month, so don’t let it pass you by. Stock up on your favorite protein powders, bars, supplements and more. Good at all locations!
Supplement of the Month:
MTS Machine Whey
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It is not only the one of the cleanest, purest, most QC-tested Whey proteins you will ever find, it has ingredients that make sense.
· A High Biological Value Protein Matrix of a proprietary Whey Concentrate and Whey Isolate Blend designed for optimal results and capitalizing on Whey’s health and immune benefits, NOT just its immense muscle-building and fat loss effects, although we get all of those and MORE than other proteins
· NO Maltodextrin, Dextrose, High Fructose Corn Syrup, Mono and Di-Glycerides, added Sugars or Partially Hydrogenated Soybean and/or cottonseed oil (TRANS FATS!) which have NO PLACE in your protein shake!
· PROVEN 3rd part lab tests with every batch
· The NSF assurance that you are getting what we say you are getting
· Machine Muscle Approved™ RESULTS
Training tip of the month:
Why do we use higher rep schemes for core related movements?
This is because when we train our core we are trying to improve the function of the muscles involved. The job of these muscles above all is to protect our spine and provide balance in everything we do. All of the muscles involved when talking about the core are type 1 muscle fibers and thus do not respond favorably to heavy weight, low repetition training. It is far more beneficial to improve the endurance of these muscles by increasing the time spent under tension and increasing the repetitions performed, versus trying to see how much weight you can move.
Recipe of the month:
High Protein Pumpkin Pie
This has been a favorite each year so we thought we would repost it. This makes 2 pies
8 oz fat free cream cheese, 2 Tbsp skim milk, tub of fat free cool whip, 2 low fat graham cracker crusts, 2 cups skim milk, 1 can pumpkin, 2 pkg jello fat/sugar free vanilla instant pudding, 2 scoops protein powder (we suggest the pumpkin or vanilla), 1/4 tsp cinnamon, 1/8 tsp ginger
Mix cream cheese & 2 Tbsp milk in large bowl w/wire whisk until smooth. Stir in whipped topping, then spread on bottom of crusts. Pour 1 cup milk into bowl, add pumpkin, pudding mix, protein powder & spices, mix well. Spread this over cream cheese layer.
Refrigerate 4 hours or until set, garnish with whipped topping, You can either share the second pie with a friend or cut recipe in half.
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Nutri-Sport Training Tip: Is there an “Anabolic Window”
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We always look for research to base our beliefs on the supplements we sell, the training we offer and the nutrition guidance we give. A long time accepted practice was to make sure you take a post workout recovery shake to take advantage of the “anabolic window” to maximize growth and recovery, but is this the case?
Based on the research article here, there are a few factors to consider and why we recommend that it is still important to have a post workout recovery shake. Glycogen replenishment:
Glycogen are carbohydrates that are stored in the muscle and is the preferred source of energy for a exercise session. Studies show that taking in carbohydrates immediately post workout will maximize glycogen replenishment. While this might not directly impact the protein synthesis in muscle tissue (growing muscle) it will help give you more energy/strength during your workouts to push to new heights for progress.
Insulin regulation:
While insulin isn’t as important for anabolism as often thought, it is going to help hault muscle breakdown (catabolism). Insulin levels are low after a workout and by replenishing with a carbohydrate/protein blend, these will be restored to preferred levels.
Protein synthesis (muscle growth):
Ingesting protein immediately after a workout has been shown to maximize muscle growth. However, what is still a gray area is when it is taken, which often depends on what is eaten prior. The take-home message is that one should have about .5 gram/kg of lean body mass post workout or before. If one eats a big meal prior to lifting and those nutrients are still available in the body to get delivered to muscle tissue, a post workout recovery is not as necessary as it would be to someone who wakes up first thing in the AM and is in a fasted state.
Bottom line:
The conclusion that we will state is that based on these factors, while the “anabolic window” still has some variables (as do most things in life), we believe that the benefits prove that having a protein and carbohydrate beverage post workout makes good sense to achieve maximum results.
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Team FPT Points of Progress
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![Small Group Training]() |
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Small group training with one-on-one attention!
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At Nutri-Sport, we help clients reach goals every day. Success doesn’t happen overnight or even next week. It takes commitment to a whole lot of baby steps in the right direction. Nutrition coaching, personal training, contest preparation and sports agility enhancement; we have the tools and experts to help you, no matter your age or fitness level. For all of your personal training needs in the Des Moines area, come see us!
Countless individuals have seen success with our coaching, from all different levels (newbies to competitive athletes).
Are you ready? Email ryan@nutrisportfpt.com or call (515) 331-2141.
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Good business is built on great friendships
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We are thrilled to be a part of your fitness lifestyle and truly enjoy fulfilling our passion of helping people reach their full potential. Thank you for helping build Des Moines’ most trusted, independent and locally owned sports nutrition store and personal training studio!
As a small token of our appreciation, we will put $10 store credit on your account for each new client you refer to us. The new client will receive 15% off his or her initial purchase — our little way of saying “welcome, and congratulations!”
Clive
9992 Swanson Blvd
(515) 331-2141
Altoona
1003 8th St SW, Suite K
(515) 266-2225
Store Hours (all locations -Personal Training by appointment in Clive)
Mon-Thur: 10 a.m. to 7 p.m.
Fri: 10 a.m. to 6 p.m.
Sat: 10 a.m. to 5 p.m.
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~ Visit us online
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