This post is all about a few staple workout supplements of mine, Betaine Anhydrous aka TMG (Trimethylglycine) and its benefits. If you’ve ever wondered what it’s for, when it’s used, and how much should be used each workout, this is the blog post to read.

I’ll break down the benefits of it, correct use, and when to use it. Let’s go.

Workout Nutrition DIY: Trimethylglycine Benefits – Up Your Workout Game.

What’s TMG anyway? For starters, Betaine Anhydrous is also known as Trimethylglycine or more simply TMG. It’s an amino acid and it can be found in whole food sources like beets, seafood, wheat germ, spinach, and wine. For workouts though, you need it in higher doses than what you can pick up from food.

What’s it for? It supports chemical processes in the body like detoxification, liver function, and cell replication, but that’s not what you’re here for – you wanna know how it’ll help with your gainz.

From a fitness perspective, it’s incredibly helpful when it comes to working out. It doesn’t matter if you’re a man or woman; research out there shows it increases workout volume and endurance, meaning you can train harder, for longer (Cholewa et al, 2014) – and this isn’t bullshit either folks. It also aids in increasing muscle mass and improving your overall body composition.

Where’s the proof? I’ve used Betaine Anhydrous myself for over a decade now and can honestly say it’s helped me in my heavy lifts, boxing, and military endurance workouts. I’ve recommended it to clients and friends and they’ve also reaped the benefits.

The biggest benefit I’ve consistently noticed is an increase in lean body mass. Prior to using workout nutrition without TMG, I had strength but was hitting a plateau when it came to increasing muscle mass, and fatigue hammered my CNS more. I also noticed volume work became easier because my required rest times decreased. If you’ve ever done AMRAP on an endurance day or had supersets in the hypertrophy range, you’ll know how helpful this can be.

More than 50 other clinical research papers mention the benefits of Betaine Anhydrous so there’s solid research if you’d like to geek out and look further – alternatively, you can always check out the article I cited earlier by Cholewa et al (2014), at the bottom of this post.

How is it used? It’s best used in a pre- and intra-workout shakes. I primarily use it in intra-workout shakes, but it can also be added to your pre-workout stack – or better yet, just start sipping on your intra-workout drink 10-15 minutes before starting your workout.

How much of it to use? I’d say 2.5 grams of TMG is sufficient per serving. If your workout is under an hour, this is plenty. If your workout is between 1-2 hours, take 2 servings. If you’ve read my post on intra-workout nutrition, that means you just make 2 servings of the intra-workout drink for workouts over an hour.

Pretty straightforward right? I know many of you are familiar with the pre, intra, and post-workout drinks I’ve offered up on the blog, and the supplements mentioned in both nutrition guides. However, I like “zooming in” on supplements on a more individual basis, too.

You can’t always cram valuable info like this into another blog post without it detracting from the main focus.

That’s all for now kids.

If you liked this post, share it and subscribe.

Want more in-depth info like this? Grab the Complete Travel System – all three SUPP UP. nutrition and workout guides plus the meal planner and two free bonuses for one price. Less than a trip to the grocery store, but unlike that food, the knowledge gained lasts a lifetime.

Get the Complete Travel System →

Already got the guides?. Then check out the gear in our shop: coffee mugs to help fuel your day, new threads for that sleeve-splitting arms workout, or baseball caps to remind you that when you know how to fuel and train your body, where you are matters less.

Every item was handpicked by me. Material, colors, quality – all vetted.

Already bought everything? Damn, thanks. Donate whatever you like if you’re feeling generous. It goes towards keeping the blog paywall-free.

Drop by next time for another post to add to your workout and nutrition arsenal.

Stop doing guesswork. Start making the necessities of your life easier.

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– SUPP UP.

References

Cholewa, J.M., Guimarães-Ferreira, L. & Zanchi, N.E. 2014. Effects of betaine on performance and body composition: a review of recent findings and potential mechanisms. Amino Acids. 46, pp. 1785–1793. Available from: https://doi.org/10.1007/s00726-014-1748-5

Workout Nutrition DIY: Trimethylglycine Benefits – Up Your Workout Game. is a post from and appeared first on SUPP UP.

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It’s once again time I gave you insight into an age old argument between the weight lifting community and crossfitters – strict form pull-ups vs kipping.

Workout Edge: Pull-Ups vs Kipping – The Truth.

This is a beef that still exists today…I’ve never been a crossfitter, but I’ve known plenty – and I’ll state right off the bat my thoughts. I don’t believe in kipping when it comes to pull-ups…but I’ll shed light on both sides of the argument.

Kipping has its pros and cons, but the cons often outweigh the pros, especially considering the egregious fuck ups you see happen in a crossfitter gym when newbies aren’t trained properly or try and accelerate too quickly (personal responsibility, please, in the name of all things holy).

Kipping is also pretty pointless if you haven’t mastered a strict form pull-up, and I’ll be honest everyone has kipped a little at some point in their lifting life; not seizuring the absolute fuck out of the bar, mind you, as you see with some kipping and butterfly pull-ups across social media.

But when you’re trying to push for a new AMRAP record with strict form pull-ups, a little lower body assistance via swinging does inevitably sometimes come into play when the upper part of your posterior chain is getting exhausted, no matter how much you may try and avoid it (side note: if you kip tho, that’s not a real rep. Just saying).

There’s also the issue of it exacerbating or creating shoulder problems, but I think if I had to be completely objective, I’d say the greatest shoulder injury risk of all is the god-forsaken butterfly pull-up.

But let’s just get straight to the pros and cons of both, because that’s really what this post is all about.

Strict Form Pull-ups Pros and Cons

Pros

1. Are great for strength and endurance development and training.
2. Can build upper back muscle mass FAST, in conjunction with the right workout nutrition.
3. Help develop your lats (latissimus dorsi), biceps, rear delts, brachialis, and many more muscles specifically.
4. Help you learn and maintain the ability to activate important muscles and mobility in things like lat activation, scapula retraction, core engagement, and shoulder mobility.
5. Are a true testament to strength – if you can’t do a strict form pull-up, you haven’t tapped into your real strength.

Cons

1. Are difficult to do when first starting out.

Most people think they’re doing strict form pull-ups, but often without proper core and lat activation, are rarely done properly. These must be developed through other exercises that train your muscles to do number 3 above.

 

Kipping Pull-ups Pros and Cons

Pros

1. Are good for hypertrophy, at the end of a strict form pull-up set – but only if you know how to do strict form pull-ups, 5 being the minimum.

Cons

1. Never teach you or help you work towards doing a real, strict form pull-up properly.
2. Don’t build muscle mass on their own, so if you’re goal is that, don’t bother.
3. Can cause severe shoulder injury, if the invididual’s shoulders are tight, lacking mobility and strength throughout the coronal planes (your front and rear delts).

Most importantly, for the love of god, please stop doing butterfuly pull-ups. They’re the worst thing to happen to fitness industry and the most likely to cause you shoulder injury.

Bottom line is, strict form pull-ups are king.

They’re the primary way to measure and determine true upper body strength, then build even more from there. Like the squat, there’s no way to cheat a true, strength building pull-up.

It may sound impressive to say you can do 100 pull-ups – but when you grab the bar and start kipping for each rep, you’re only cheating yourself.

Keep it simple, stupid.

If you liked this post, share it.

Want more in-depth info like this? Grab the Complete Travel System – all three SUPP UP. nutrition and workout guides plus the meal planner and two free bonuses for one price. Less than a trip to the grocery store, but unlike that food, the knowledge gained lasts a lifetime.

Get the Complete Travel System →

Already got the guides?. Then check out the gear in our shop: coffee mugs to help fuel your day, new threads for that sleeve-splitting arms workout, or baseball caps to remind you that when you know how to fuel and train your body, where you are matters less.

Every item was handpicked by me. Material, colors, quality – all vetted.

Already bought everything? Damn, thanks. Donate whatever you like if you’re feeling generous. It goes towards keeping the blog paywall-free.

Drop by next time for another post to add to your workout and nutrition arsenal.

Stop doing guesswork. Start making the necessities of your life easier.

SUPP UP. – Get your copies now.

If You Know How To Fuel and Train Your Body, Where You Are Matters Less.™

– SUPP UP.

Workout Edge: Pull-Ups vs Kipping – The Truth. is a post from and appeared first on SUPP UP.

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Photo 1: Ryan Snaadt
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Photo 3: Lawrence Crayton

 

I haven’t done one of these in a while, but here it is – another Breakfast Bites post. If you haven’t already, check out my Grill Memoirs recipes and the SUPP UP. No Bull Meal Planner while you’re at it.

We all like a good classic, and this is one I come back to time and time again. I like it on Sundays, early mornings, when things are nice and quiet and it’s just me, the sizzle of the skillet, and silence.

Let’s get started.

Breakfast Bites: Easy Steak & Eggs Recipe – An All American Classic.

Most of the Breakfast Bites recipes I offer up are lighter, faster, and focus more on getting a nutrient dense breakfast for a busy day ahead. This one’s still nutrient dense, but it’s all about taking your time and enjoying the flavor…and what better way to do it than with a classic, all-American steak & eggs breakfast? Nothing fancy here – just pure unadulterated flavor packed with more nutrients than you think.

Here’s the recipe.

SUPP UP. All American Classic Steak & Eggs Recipe

Makes: 1 serving – no sharing.

Prep Time: 10 minutes. (Longer if you wanna soak the meat overnight)

Cook Time: 15 minutes.

Total Time: 25 minutes.

Items Needed:

• A large mixing bowl
• 2 small mixing bowls
• A fork (or a whisk, but I like to keep things simple)
• A skillet (non-grated) or non-stick frying pan
• Paper towels
• ACV (apple cider vinegar – a few teaspoons) & water mixture (to clean the steak)

Ingredients:

• 200 grams lean beef steak (cut of your choice)
• 3-4 medium sized eggs
• SUPP UP. Seasoning Mix (Get the recipe for it here)
• Butter or coconut oil for cooking (never olive oil – you’ll know why if you have the SUPP UP. At Home Nutrition Guide)
• Rocket or a salad mix
• Salt, Pepper, Paprika
• Whole Milk
• Olive oil (for the salad)
• ACV
• OPTIONAL: Green chilies

Directions:

For the salad:

I recommend doing the salad first because it’s the only cold thing in this meal…and trust me, you’ll want the steak and eggs to be hot.

1. Wash the rocket/salad mix to get any potential grit or dirt off then put it in a bowl.
2. Shake some salt, pepper, and/or paprika on top.
3. Drizzle ACV and olive oil to taste for the final step then set it aside while you cook your steak and eggs.

For the beef steak:

1. Soak your beef steak in the bowl with your ACV & water mixture for 10 minutes, emptying the water and patting it dry.
2. Heat your skillet/pan, adding your beef steak.
3. Let your steak sear briefly bottom-side, while you dust it with the SUPP UP. seasoning mix top-side.
4. Flip the steak, dusting the other side.
5. Keep flipping every 5 minutes until the steak is fully cooked but still tender then plate it out and keep it warm covered in foil on another burner or in the oven.

For the eggs:

1. Whisk your eggs together with some salt, pepper, paprika, and whole milk to your taste.
2. Using the same skillet/pan, scramble your eggs together until cooked.
   1. You can also add in the chopped green chilies if you decided to go with them.
3. Serve them up with your steak and salad.

Nice and straightforward. The trick is to get beef steaks thinly sliced – I’d say 1/4″ at most.

A couple things to cover…

I like this combo a lot because it’s a diner classic but it’s also healthy if you do it right. You get a nice protein hit from the steak and eggs, while the eggs provide some healthy omega 3 fats…114 mg is the long-chain type of omega-3 fatty acid – which practically fits the bill for the right amount you need on a daily.

For the salad, throw in whatever you like as long as you add some nutrient dense greens like I mentioned in the SUPP UP. Nutrition Guides. For a salad dressing I like to use some olive oil (extra virgin), salt & pepper, ACV, and occasionally, some mustard mixed well.

Disclaimer: the prep time depends on how tender you like your steak. If you don’t care, prep time is only 5 minutes. If you do, I’d say leave it to soak in water and ACV (apple cider vinegar) for a couple of hours or the night before. Never cook your meat straight from frozen, because it ends up being tough and it’s a pain to cook quickly.

Here’s the macros for the steak, eggs, and olive oil. Don’t let the cholesterol count throw you – eggs provide good cholesterol – you’ll know this if you read the nutrition guides:

I haven’t added the macros for the salad or seasoning as they’re marginal. This recipe is great for when you want a big hit of protein but also want something packed with flavor.

That’s all, folks.

If you liked this post, share it and subscribe.

*COUGH COUGH*

Want more in-depth info like this? Grab the Complete Travel System – all three SUPP UP. nutrition and workout guides plus the meal planner and two free bonuses for one price. Less than a trip to the grocery store, but unlike that food, the knowledge gained lasts a lifetime.

Get the Complete Travel System →

Already got the guides?. Then check out the gear in our shop: coffee mugs to help fuel your day, new threads for that sleeve-splitting arms workout, or baseball caps to remind you that when you know how to fuel and train your body, where you are matters less.

Every item was handpicked by me. Material, colors, quality – all vetted.

Already bought everything? Damn, thanks. Donate whatever you like if you’re feeling generous. It goes towards keeping the blog paywall-free.

Drop by next time for another post to add to your workout and nutrition arsenal.

Stop doing guesswork. Start making the necessities of your life easier.

SUPP UP. – Get your copies now.

If You Know How To Fuel and Train Your Body, Where You Are Matters Less.™

– SUPP UP.

SUPP UP. Easy Steak & Eggs Recipe – An All American Classic.. is a post from and appeared first on SUPP UP.

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Feature Image & Photo 1: Uwe Conrad
Photo 2: Los Muertos Crew
Photo 3: Justus Menke

 

I hope everyone’s week is off to a good start, and if not embrace the suck anyway and be happy to be alive.

I thought I’d address a question I get asked frequently, and that’s how to curb a sweet tooth…and I say what better way to do it than incentivize things?

Let’s just get right into it.

Clean Snacking: Fruits That Build Muscle [Here’s 5.]

Being a fan of gummy bears and chupa chups – don’t judge – I understand it can be tricky to not indulge your sweet tooth whenever you want; I also get that life’s too short to eat 100% clean all the time (because, fuck that).

So I’ve decided to do two things – teach you how to get control of that sweet tooth of yours and build muscle at the same time.

First things first – like workout discipline, you’ve gotta get some sort of self-control…just changing up what you eat or how much of it doesn’t encourage discipline, so there’s a few ways you’ve got to learn how to “trick” the cravings side of your brain.

Before you start making up every crappy excuse in your head as to why you can’t, it’s simpler than you think.

Two things:

1) When you start to get hungry for your favorite candies or sweets, drink water.

and

2) If you don’t want to go over your water intake (as mentioned in chapter 8 of SUPP UP. No Bull, Whole Food Military Nutrition On The Go. – if you haven’t read it already well…you know what to do.), then eat fruit. Just eat fruit. That’s literally it. I don’t care what type of fruit you don’t like – just find fruit that you do like and eat it whenever you crave junk.

To clarify, I’m not saying you should cut out your favorite junk altogether – god knows in my darkest hour on the rare occasion I got a chance to enjoy my favorites I enjoyed every minute of them; but this’ll help for the other times which, like having a near death experience will make you appreciate life more, will make you enjoy the junk even more, without going overboard.

Secondly, like anything, completing an objective should be efficient – so it’s worth killing two birds with one stone and snacking on fruits that build muscle, while getting that sweet tooth under control.

I’ve made a list to make things even easier for you (and cut down your potential bullshit excuses). You’re welcome, punk.

SUPP UP. Fruits for Building Muscle

1. Apples
2. Berries – Specifically, blackberries,blueberries, raspberries, and strawberries
3. Grapes
4. Pineapple
5. Cherry Tomatoes

Yes, tomatoes. For any of you who know farming or have your own fruit and vegetable gardens (none of you city slickers), generally if it grows on a vine or a tree, it’s a fruit.

I’ve made some juicy gains while keeping lean by eating these fruits and it feels like a cheat code to life every time I think about. It’s the best way to have your cake and eat it too – or in my case, donuts.

There are more options, but I’ve selected these to share with you in particular because, well, frankly, they’re damn easy to find no matter where you are in the world so it works great for anyone who’s deployed or traveling and away from home.

If you liked this post, share it.

Want more in-depth info like this? Grab the Complete Travel System – all three SUPP UP. nutrition and workout guides plus the meal planner and two free bonuses for one price. Less than a trip to the grocery store, but unlike that food, the knowledge gained lasts a lifetime.

Get the Complete Travel System →

Already got the guides?. Then check out the gear in our shop: coffee mugs to help fuel your day, new threads for that sleeve-splitting arms workout, or baseball caps to remind you that when you know how to fuel and train your body, where you are matters less.

Every item was handpicked by me. Material, colors, quality – all vetted.

Already bought everything? Damn, thanks. Donate whatever you like if you’re feeling generous. It goes towards keeping the blog paywall-free.

Drop by next time for another post to add to your workout and nutrition arsenal.

Stop doing guesswork. Start making the necessities of your life easier.

SUPP UP. – Get your copies now.

If You Know How To Fuel and Train Your Body, Where You Are Matters Less.™

– SUPP UP.

Clean Snacking: Fruits That Build Muscle [Here’s 5.] is a post from and appeared first on SUPP UP.

 

I’ve said it before and I’ll say it again. The shoulder is one of a handful of the most complex joints in the body. So it’s in your best interest to keep it healthy, make it stronger, and get it bigger.

I’m going to teach you how to do that with one simple exercise.

Let’s get started.

Workout Edge: 1 Exercise for Healthier, Bigger, Stronger Shoulders.

It’s time to reach into the old school training vault. This is a great exercise when it comes to efficiency – while starting out with a whole shoulder routine is most definitely the way to build a strong foundation for boulder shoulders, eventually, those exercises get easy.

Moreover, as the shoulder joint is such a complex one, as mentioned in SUPP UP. No Bull, Gym In A Bag Workout Guide, simply adding weight isn’t the way to go as long-term, shoulders can only take so much of a beating, especially if you’re taxing them in other workouts (you’ve got to think about recovery time here).

Work smart, not hard, and you’ll end up with results most gym-goers bang their head against the wall trying to get without injury.

I have to give credit to one of the greats for this one – Chuck Ahrens.

A variation of the overhead press, The Ahrens Press is one of the less talked about methods for shoulder developments – but that doesn’t make it any less effective.

Unlike the conventional overhead press where you press straight up, with the Ahrens Press you press up and out, making a ‘V’ shape with your arms. At the top of the movement, your head and arms look like a ‘W’.

The reason Ahrens did this wasn’t for strategy though – it was to avoid the large, custom, heavy dumbbells he used from clashing together at the top of the movement.

What this slight change in movement leads to, however, was better medial delt development and improved shoulder stability. This also means more deltoid strength, width, and overall size to create nice, big 3D shoulders.

Here’s how it’s done.

The Ahrens Press – How-To

1. From a seated position, grabbing two dumbbells, snatch them with a pronated grip in mind to shoulder width.
2. From shoulder position, keep your core and lower back stabilized, and focus on pressing out and up at the top for a ‘V’ shape.
3. Lock your arms out at the top, maximizing muscle contraction and growth, then return to the starting position and repeat.

(see the video here)

This is something you can work into your shoulder routine. You can do it standing or sitting, but I prefer sitting as you can’t recruit lower body muscles to cheat the movement – it also forces you to engage your core and stabilize your back more.

While Ahrens used this for heavy pressing, but because this also trains stability, I wouldn’t go heavy the first time around – get a feel for it initially.

Warm-up with some standard light overhead presses, then progress to heavier weights.

Shoot for 4-5 sets of 4-6 reps.

Once you develop a good mind-muscle connection, you can try lifting heavier or go for volume work at the end of a workout.

While this was designed for heavier presses, shoulders are used to taking punishment and can develop best with volume, so you can also do as many sets as possible of 4-6 reps – but don’t forget to give your shoulders adequate rest days.

I usually train my shoulders on arms day, giving them a breather once my main arms workout is done by training abs, then training shoulders afterward, so they have a chance to rest but are still warm.

The Ahrens Press is great as a finisher on arms day as well because it takes the work away from your triceps, focusing more on your deltoids, unlike the standard overhead press.

Sometimes, it’s not the newest, craziest variations that work, but the older, forgotten but solid methods that produce consistent results, time and time again.

Mix new science with old school training, and you’ll come out with results you never thought possible – that’s what the SUPP UP. Guides are all about.

That’s it, kids.

If you liked this post, share it and subscribe.

Want more in-depth info like this? Grab the Complete Travel System – all three SUPP UP. nutrition and workout guides plus the meal planner and two free bonuses for one price. Less than a trip to the grocery store, but unlike that food, the knowledge gained lasts a lifetime.

Get the Complete Travel System →

Already got the guides?. Then check out the gear in our shop: coffee mugs to help fuel your day, new threads for that sleeve-splitting arms workout, or baseball caps to remind you that when you know how to fuel and train your body, where you are matters less.

Every item was handpicked by me. Material, colors, quality – all vetted.

Already bought everything? Damn, thanks. Donate whatever you like if you’re feeling generous. It goes towards keeping the blog paywall-free.

Drop by next time for another post to add to your workout and nutrition arsenal.

Stop doing guesswork. Start making the necessities of your life easier.

SUPP UP. – Get your copies now.

If You Know How To Fuel and Train Your Body, Where You Are Matters Less.™

– SUPP UP.

Workout Edge: 1 Exercise for Healthier, Bigger, Stronger Shoulders. is a post from and appeared first on SUPP UP.

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Last year I wrote a post on how to control cortisol, sleep better, and heal. With Christmas still just in the past enough to remember all the unhealthy eating you did to prompt a coronary, I figured it’s time to revisit workout nutrition and discuss the importance of heart health and what you can do to up your chances of keeping your heart in prime condition.

I’ll definitely be making this into a podcast episode because I think it’s important everyone understands just how important heart health is. Let’s get started.

Workout Nutrition DIY: Heart Health [5 Things to Improve].

I think it’s safe to say most of us would like to avoid all heart related ailments throughout our lives. What we have to remember though, is that in order to dodge the bullet, the work has to be put in. For instance in both SUPP UP. nutrition guides (have you bought the paperbacks or digital version yet?), I mentioned the importance of fats and the key role they play when it comes to the heart; here’s an excerpt from one of the nutrition guides:

“Where glucose is the brain’s only source of fuel, the heart gets 60% of its energy from fat. Let that sink in for a moment for the low-fat diet cardio queens and kings reading this (told you this wasn’t a diet book). That percentage alone tells you just how much pull fats have at your body’s annual executive board meeting where your organs determine if you get to live another year.”

But let’s say you’re getting the whole food nutrition you need when it comes to heart health, and want to make sure you’ve covered ALL your bases – you know, in case you’re missing something. After all, any doctor worth their salt will agree heart disease is one of inflammation.

This is where, when used correctly, supplementation comes into play. While supplements aren’t guaranteed to keep you healthy, and while I always say in all of the guides that whole food should be the focus, supplements can sometimes feel like a little insurance policy in your pantry or medicine cabinet – better to have it and not need it, than need it and not have it. The key is making sure they’re quality, not bunk, and to make sure they’re an addition – not a replacement.

Nutrition and fitness are one of the many pieces that form part of the puzzle. When it comes to heart health, there’s no harm in making sure the puzzle is as complete as possible. Let’s run through some of the things that can mess with heart health, and what you can supplement with to keep things in check. Read the post all the way to the end and I’ll wrap things up with a neat and tidy summary of what to take, how much, and how often.

1. LIPID PROFILES

Let’s talk about lipid profiles and niacin. Also known as B3, niacin is one of the forgotten supplements when it comes to heart health. I covered Niacin in the ‘Vitamins’ chapter of the nutrition guides, providing over 10 different foods you can get niacin from (chicken breasts being one of them), and for good reason. Do a little research and you’ll find a paper from Superko et al (2017), which states that niacin beneficially affects the lipid profile (i.e. lowering of cholesterol) and and could hold its own against statins – but with zero adverse side effects (you can check out the paper for yourself under ‘References’ at the end of this post).

If that isn’t enough, niacin can also fight lipotprotein(a) or abbreviated, Lp(a), a virtually overlooked lipoprotein that doctors rarely test for but is thought to triple the chance of having a heart attack in early age. Doctors usually run tests for lipoproteins like HDL and LDL cholesterol (something I talk about in the guides), but very few are aware of lipoprotein(a), even though high levels can be found in 1 out of every 4 or 5 men and women. Made by the liver, lipoprotein(a)’s job is to carry fats around the body in the blood, but too much of it can increase the risk of heart disease. It’s ‘sticky’ causing buildup/clogging in your arteries.

It gets a little worse – food intake and exercise have nearly zero effect on keeping Lp(a) in check, meaning it may be the reason why some people who exercise regularly, eat healthy, and have good cholesterol, overall being pretty healthy, unexpectedly kick the bucket despite having bragging rights to how they’re in such good shape. This is where niacin comes into play.

Not only does niacin combat Lp(a), it also lowers LDL (“bad” cholesterol) while increasing HDL (“good” cholesterol). It’s effective on atherogenic dyslipidemia (a part of metabolic syndrome), similar to how statins are, but unlike statins, niacine doesn’t have potential side effects (to name a few, liver and muscle damage, muscle pain, increased blood sugar, and neurological side effects).

If that’s not enough of a reason to consider adding niacin to your tackle box (if you aren’t getting enough through whole foods), I’ll give you one more. Niacin helps cardiovascular health by increasing nitric oxide synthase (NOS), a family of enzymes that relax blood vessels and causes them to pop open, causing increased blood flow. Better blood flow = better heart health.

2. CLOT FORMATION

Another important thing to consider is clot formation. A serious and common condition, clot formation is a predicate of stroke, heart disease, and embolisms. It’s one of the key reasons people with heart issues or those who wish to avoid having heart issues take prescribed blood thinners or acetylsalicylic acid (aspirin).

Queue nattokinase, an enzyme derived from natto. If you’ve visited or lived in Japan, you might have encountered natto – either deliberately or as a cruel joke from friends. Slimy with a distinctive smell and an acquired taste, natto is Japanese fermented soybeans. While most Westerners can’t hack the taste and texture (I came, I tried, I failed), natto has been a staple and traditional Japanese food for over 2,000 years.

Only in 1987 however, did researchers uncover that natto had a powerful enzyme that prevented clot formation, and so the enzyme was dubbed nattokinase. Since ’87, small but solid research have reconfirmed that discovery, in addition to realizing nattokinase also has anti-atherosclerotic, antihypertensive, and antithrombotic properties.

Nattokinase eliminates clots through several means, the first one being a rise in Tissue Plasminagen Activator (TPA), a powerful clot eliminator often given to stroke or heart patients in the ER at hospitals. Nattokinase also boosts the creation of urokinase, an agent which dissolves clots, and stunts PAI-1, a serine-protease inhibitor which plays a role in clotting.

Atherosclerosis is the main cause of stroke and heart disease – blood vessels clog with inorganic and organic deposits. Nattokinase seems to flush these deposits out, like drain gel in a kitchen pipe. While the mechanistic details of nattokinase’s anti-atherosclerotic effects are unknown, they’re thought to be from a mix of nattokinase’s anticoagulant, antioxidant, antithrombotic, and lipid-lowering characteristics.

Nattokinase has other benefits too, including thinning the blood (without possible side effects), lowering blood pressure, and may also inhibit angiotensin 1-converting enzyme. Let’s run through each.

For blood thinning, studies show nattokinase can be taken like aspirin and perform equally or better to the task without the side effects. This also means it can be a good alternative to those allergic to NSAIDs but who still want to prevent stroke, heart attack, and atherosclerotic ailments. And no – more isn’t better. I wouldn’t recommend taking nattokinase with aspirin.

For blood pressure, a randomized, double-blind study conducted by Kim et al (2008) revealed that taking nattokinase as a supplement for 8 weeks reduced systolic and diastolic blood pressure by 5.55 and 2.84 mm of mercury, respectively.

Last but certainly not least, nattokinase can also potentially hamper angiotensin 1-converting enzyme, which narrows your blood vessels, allowing blood to more easily flow with greater force.

3. CALCIUM REGULATION

Let’s talk about calcium for a minute (pop quiz: see if you can remember what food from the guides provide a bigger boost of calcium than milk). Calcium is great for bones and teeth, and like I mentioned in the SUPP UP. Nutrition guides, it helps you sleep. Most importantly, it also helps sustain heart rhythms…but it has a flip side. Calcium can have a tendency to build around heart valves and on the insides of arteries. This means the calcium that takes a detour from its main objective starts accumulating on the inside of blood vessels and over time, hampering blood flow like bottleneck traffic at peak rush hour.

This is where vitamin K2 comes in. It gets calcium regulation back on track by triggering matrix Gla protein – an anti-calcific protein. When dormant, matrix Gla protein is known for vascular and valvular calcification, stiffness of the arteries, and insulin resistance – key contributors to the possibility of pre-mature heart failure.

Using K2 can help mitigate these issues because it keeps things flowing, fluid, and supple. Interesting fact: using statins has a tendency to hamper your body’s ability to absorb vitamin K2 – so even though statins help lower cholesterol, they can simultaneously cause calcium to build up in your heart and arteries. Not a good trade off in my opinion.

4. HEART ENERGY AND VITALITY

If you’ve ever tried TCM (traditional chinese medicine) involving tea pills, custom tea mixtures, or acupuncture, you’re bound to have heard on at least one occasion talk of heart energy and vitality come up in relation to Qi/Chi. For those of you that don’t believe in TCM, I’ll Westernize it for you with some “Western” science.

When the heart beats, it releases calcium ions from a part of the muscle cells called the sarcoplasmic reticulum. To make the heart muscles contract, energy is needed, which is supplied by the mitochondria with the help of CoQ10. Having enough CoQ10 in the body would then presumably lead to a more energetic, active heart. This is where CoQ10 could have a more important role than what it’s usually known for, which most doctors assume is primarily as an antioxidant.

To digress slightly, supplementation with CoQ10 is usually seen by doctors as a way to prevent oxidative stress and inflammatory cytokines that can lead to hypertrophy of the heart, issues which weaken the heart’s ability to pump blood effectively.

But beyond that, CoQ10 could also help influence the heart’s energy and vitality if we think of the role it plays in relation to contraction of the heart muscles. Research also shows some evidence that CoQ10 has the ability to regulate the creation of nitric oxide, effectively blowing open blood vessels, allowing for more oxygen-rich blood to go to and feed cells, in particular heart cells.

CoQ10 is also called ubiquinone, and a coenzyme – or put more simply, a helper molecule made inside the inner membranes of your mitochondria. It’s present in all organs, but the biggest amounts are found in the heart, liver, kidneys, and muscles. 3 out of 4 patients with heart disease tend to have low levels of CoQ10.

Some examples include those with ischemic heart disease (a condition of decreased blood flow) – in these patients, CoQ10 levels are much lower than in someone who’s healthy. Additionally, contingent on the severity of heart damage, moving levels of CoQ10 amounts decrease in direct ratio to the development of heart disease. Ironically, like K2, statin use can restrict CoQ10 uptake from food by as much as 40%. This effect could obviously, be detrimental to the heart’s functioning, particularly in those with heart failure. This is why it’s recommended to supplement with CoQ10 alongside statin use.

One interesting discovery, at least in studies with rats, was that injecting CoQ10 into the bloodstream within 10 minutes of a blockage in a coronary artery led to several positive effects. These included a smaller area of heart cell death, less enlargement of the left ventricle after a heart attack (death of tissue resulting from reduced blood supply), a higher amount of blood pumped with each heartbeat (stroke volume), improved overall blood flow from the heart (cardiac output), a better ejection fraction (how much blood the heart squeezes out), and increased strength of the heart’s contractions. If that’s not enough, CoQ10 might also help cells use oxygen more efficiently.

5. INFLAMMATION

Over the years I’ve talked a lot about inflammation in the SUPP UP. blog and in the SUPP UP. nutrition guides, and one thing I agree with heart doctors on is that diseases of the heart are largely inflammation related. Don’t get me wrong – there’s various problems that contribute to heart disease like plaque and calcium buildup, thickening of the heart’s ventricles, and blood vessels stiffening. Regardless, all of these issues are either caused or made worse by inflammation.

For example, take athletes, or more specifically, athletes who use steroids. They’re at risk of a process called left ventricular remodeling, which is a fancy way of saying their heart can become enlarged – a huge factor in heart failure. Being one of the heart’s four chambers, the left ventricle is located at the bottom left side of the heart. It receives oxygen-rich blood from the left atrium (directly above it) and pumps it out to the rest of the body. Because of its role, the left ventricle is also the strongest and most muscular chamber of the heart.

Sadly, as people get older in addition to other factors, this ventricle can become thicker and change shape (the remodeling process I mentioned earlier). This can reduce the ventricle’s ability to eject blood effectively, meaning it pumps out less blood with each beat. You’d think having a thicker or more muscular heart would be better, but in this case it’s the opposite.

When the left ventricle gets too thick, it loses pliability (which is why I stress muscle pliability is key as you age) and is less capable of moving the right amount of blood needed through the arteries efficiently.

This is where inflammation tips things over the edge. Many cytokines that promote inflammation are directly involved in thickening the left heart ventricle. These culprits include interferon gamma, tumor necrosis factor, interleukin-1beta, and interleukins 6, 17, and 18.

This is why I say DHA aka fish oil is so important (one of my go-to breakfast choices are DHA rich breakfast bagels – get the recipe here). Fish oil grinds this process to a halt, preventing or at least improves the changes in the heart’s left ventricle. If that’s not enough, fish oil can alter how the heart’s ion channels function, help blood vessels lining the heart, regulate the activity of the nervous system that controls automatic body functions, and improve the way the heart uses energy. Aside from just making the blood less thick, this also means:

• healthier blood pressure levels.
• less chance of developing arrhythmias aka irregular heart beats.
• less triglycerides (bad fats) in your blood.
• the slowing of plaque buildup, plaque being a combination of bad cholesterol, fat, and calcium, all which harden an obstruct arteries.
• and probably the best benefit, improved body composition. In other words, if you thought your obliques “popped” before, get ready for a pleasant surprise.

BONUS: GLYCATION LEVELS

As a bonus, I’ve decided to throw in some key information about glycation levels. First, you want these lower rather than higher, largely because they affect the pliability and suppleness of blood vessels which is vital to heart health, and this is where magnesium comes in. Healthy levels of magnesium means improved glucose and insulin metabolism, which in turn leads to reduced glycation levels.

Magnesium isn’t just good for regulating glycation levels, it’s also helpful for combating depression.

For those of you who’ve been following the SUPP UP. blog and read the nutrition guides, you’ll remember the insane amount of metabolic processes magnesium is involved in, and going a step further, there’s increasing evidence that lower magnesium levels are linked to a higher risk of heart disease. This is probably because magnesium not only plays a role in metabolic processes but enzymatic reactions as well. These include energy production through ATP, making and repairing DNA, how genes are expressed, nerve and muscle communication, and helping to regulate blood sugar and blood pressure, among other things.

Here’s where a lack of magnesium causes an area of concern – up to 80% of people in the U.S. alone are magnesium deficient. Can you even being to imagine what the rest of the world is like? Since magnesium gets lost through sweat, it’s probably even worse for athletes – because the more you sweat, the more likely it is you’re lacking in magnesium.

This is why I’ve always recommended getting magnesium through two sources – whole food, supplementation, and topically through the skin. For athletes, I’ve always believed it should be a mix of the three and I’ve written the two best types of topical and supplement magnesium to invest in. To source magnesium from whole foods, the SUPP UP. nutrition guides provide a good list of foods you can get it from, one of them being pumpkin seeds (among others).

WHAT TO TAKE, HOW MUCH, AND HOW OFTEN

Most of the things I’ve listed above can be found on iHerb – and no, I don’t make any commission recommending you buy through them nor am I or the SUPP UP. brand affiliated with iHerb. It’s just a solid website with quality products that, as the founder of SUPP UP., I feel comfortable recommending. Since the beginning of SUPP UP., I’ll recommend things based on quality at the time of writing, and if that changes…then the recommendation changes as I write new posts.

Niacin/B3. You can choose either extended or immediate release. Although studies indicate a maximum of 2,000 mg daily for extended-release and 3,000 mg for immediate-release in heart patients on statins, this most likely won’t apply to you. For preventative maintenance, just shoot for one 500 mg capsule (immediate or extended release) twice daily – once with breakfast and once with dinner, to distribute it evenly. While I don’t believe in promoting brand names because quality could change at any time, as I’m writing this, NOW Foods Niacin 500 mg 250 Tablets is a solid option for extended release and immediate release .

People generally dislike immediate-release niacin due to the temporary flushing they experience – kind of like the sensation you get with Beta-Alanine but with a mild fever to top it off. Many prefer extended-release to minimize these effects, though studies suggest immediate-release may be more effective long-term. To reduce or eliminate flushing, take immediate-release niacin immediately after a good heavy meal. For instance, eat your meal and immediately take the supplement at the last bite – do not take on an empty stomach. 

Nattokinase. It’s a good idea to split the dose here. Shoot for 100 mg capsules three times daily – once with breakfast, then mid-afternoon, and finally before bed. Or, take a single 100 mg capsule once daily after dinner or before bed – earlier is better since blood clots are more likely to form between midnight and early morning. Again, at the time of writing this, NOW Foods Nattokinase 100 mg is a solid choice and you can get it here.

Vitamin K2. Shoot for 600 mcg daily of the combined M4 and M7 sub-types with a fatty meal. NatureWise Vitamin K2 MK-7 & MK-4 Softgels are a good choice and you can get them here.

CoQ10. Shoot for 100 mg per day. With CoQ10 being fat soluble, you’ll want to take it with your fattiest meal of the day to make sure it’s fully absorbed. NOW Foods CoQ10 100mg can be found here.

Omega-3 Fatty Acids (DHA/EPA aka Fish Oil). Like I’ve mentioned in an earlier post, you want fish oil to be in high doses. My earlier post (find it here) provides a full breakdown of where you can get whole food sources for this, but if you need a top-up in addition to that or just really want to dial in on the numbers, you can supplement with DHA and EPA capsules. Shoot for 2 grams maximum of DPA and around 400 mg maximum of EPA per day. Take it just before bed – my earlier post explains why this is important so I won’t repeat it here. NOW Foods does the DHA in 1000 mg (NOW Foods DHA-1000 Fish Oil) and EPA (NOW Foods, Super Omega EPA Fish Oil) that gets close to 400 mg in separate bottles, if you really feel like dialing in and don’t have access to a lot of the fish sources mentioned in my earlier post.

Magnesium. Shoot for 400 mg a day, chelated form for best absorption. I’ve talked about magnesium and the best sources to get it from extensively in blog posts and both SUPP UP. Nutrition guides. My earlier post explains in detail why amount and when to take is important, but it’s mainly because it can be best absorbed and the fact that a lot of magnesium is lost through sweat – which you do a lot of when sleeping at night or working out. It also helps improve sleep quality (you can read about it here). I recommend it through ZMA, but be careful, because there are a LOT of knock-off ZMA formulas that don’t give you the quality magnesium found in the original SNAC version (found on Amazon in the link)…so I always recommend you check the ingredients label to make sure it mentions patent-protected SNAC in there. For my international readers, you can find this version through bulk ZMA.

I’ve said it before and I’ll say it again – do your homework – take care of your body and it’ll take care of you.

That’s all folks.

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Get your FREE printable workout log now. Pick up some whey protein for your next workout, new threads for that sleeve splitting arms day, or something else that’ll help you remember that when it comes to fueling and training your body, once you learn how to, where you are matters less.

It’s a good way to keep the blog running healthy and strong. Every item, the material, colors, style, ingredients, and quality, are all handpicked by me. If I won’t wear it, eat it, drink it, or read it – I won’t sell it – it’s that simple.

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Drop by next week for yet another great post to add to your workout and nutrition arsenal.

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References

1. Altura BT et al. (1990). Magnesium dietary intake modulates blood lipid levels and atherogenesis. Proc Natl Acad Sci U.S.A., 87(5), pp. 1840-1844. https://doi.org/10.1073/pnas.87.5.1840

2. Chakraborti S et al. (2002). Protective role of magnesium in cardiovascular diseases: a review. Mol Cell Biochem, 238(1-2), pp. 163-79. https://doi.org/10.1023/A:1019998702946 

3. Chang YY et al. (2008). Cerebellar Hemorrhage Provoked by Combined Use of Nattokinase and Aspirin in a Patient with Cerebral Microbleeds. Intern Med, 47(5), pp. 467-9. https://doi.org/10.2169/internalmedicine.47.0620

4. Chen H et al. (2018). Nattokinase: A Promising Alternative in Prevention and Treatment of Cardiovascular Diseases. Biomark Insights, 13:1177271918785130. https://doi.org/10.1177/1177271918785130 

5. Chen H et al. (2022). Effective management of atherosclerosis progress and hyperlipidemia with nattokinase: A clinical study with 1,062 participants. Front Cardiovasc Med, 9. https://doi.org/10.3389/fcvm.2022.964977

6. Ford E et al. (2003). Dietary Magnesium Intake in a National Sample of U.S. Adults. The Journal of Nutrition. 133(9), pp. 2879-2882. https://doi.org/10.1093/jn/133.9.2879

7. Gallelli G et al. (2021). Data Recorded in Real Life Support the Safety of Nattokinase in Patients with Vascular Diseases. Nutrients, 13(6), 2031. https://doi.org/10.3390/nu13062031 

8. Hodis HN et al. (2021). Nattokinase atherothrombotic prevention study: A randomized controlled trial. Clin Hemorheol Microcirc, 78(4), pp. 339-353. https://doi.org/10.3233/CH-211147 

9. Khalil, Zeyad et al. (2021). The medical benefits of Vitamin K2 on Calcium-Related Orders. Nutrients, 13(2), 691. https://doi.org/10.3390/nu13020691 

10. Kim J et al (2008). Effects of Nattokinase on Blood Pressure: A Randomized, Controlled Trial. Hypertens Res, 31, pp. 1583–1588. https://doi.org/10.1291/hypres.31.1583

11. Liu J et al. (2023). Effect of omega-3 polyunsaturated fatty acids on left ventricular remodeling in chronic heart failure: a systematic review and meta-analysis. British Journal of Nutrition, 129(9), pp. 1500–1509. https://doi.org/10.1017/S0007114521004979

12. Maier JAM. (2003). Low magnesium and atherosclerosis: an evidence-based link. Mol Aspects Med, 24(1-3), pp. 137-46. https://doi.org/10.1016/S0098-2997(02)00095-X 

13. O’Connor A. (2018). A Heart Risk Factor Even Doctors Know Little About. The New York Times. https://www.nytimes.com/2018/01/09/well/heart-risk-doctors-lipoprotein.html

14. Ren NN et al. (2017). A clinical study on the effect of nattokinase on carotid artery atherosclerosis and hyperlipidemia. National Medical Journal of China, 97(26), pp. 2038-2042. https://rs.yiigle.com/cmaid/997930#:~:text=j.issn.0376%2D-,2491.2017.26.005,-7495

15. Shah, N. C. et al. (2014). Short-term magnesium deficiency downregulates telomerase, upregulates neutral sphingomyelinase and induces oxidative DNA damage in cardiovascular tissues: relevance to atherogenesis, cardiovascular diseases and aging. International journal of clinical and experimental medicine, 7(3), pp. 497–514.

16. Shiol A et al. (2020). The Inhibitory Role of Vitamin K in Progression of Vascular Calcification. Nutrients. 12(2), 583. https://doi.org/10.3390/nu12020583 

17. Superko HR et al. (2017). Niacin and heart disease prevention: Engraving its tombstone is a mistake. J Clin Lipidol, 11(6), pp. 1309-1317. https://doi.org/10.1016/j.jacl.2017.08.005 

18. Vlasschaert, Caitlyn, et al. (2020). Vitamin K Supplementation for the prevention of cardiovascular disease: Where is the evidence? A systematic review of controlled trials. Nutrients, 12(10), 2909. https://doi.org/10.3390/nu12102909 

19. Zozina, et al. (2018). Coenzyme Q10 in cardiovascular and metabolic disease: Current state of the problem. Current Cardiology Reviews, 14(3), pp. 164-174. http://dx.doi.org/10.2174/1573403X14666180416115428

Workout Nutrition DIY: Heart Health [5 Things to Improve]. is a post from SUPP UP.

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I’m a grill all year round kinda person. Which is good, because you know what this life of athleticism is all about – good workouts, good nutrient dense food, and protein – lots of protein.

Flavoring all that protein – whether it’s fish, chicken, turkey, beef, venison, bison – well, it can get pretty boring sometimes. Don’t get me wrong – I’m definitely the type to fire up the grill after slow marinating a premium cut of beef the night before..but for those days when I have stuff to do, a flavor punch is what I need to be able to add to my lunch, and fast.

Let’s get started.

Grill Memoirs: Perfect Seasoning. 5 Minutes.

Like I’ve said time and time again the SUPP UP. Nutrition Guides, you should always think function, then flavor. It doesn’t have to always be one or the other – and most times you can have both. Being no stranger to a grill over many years, there’s always a go-to combination of spices I like to use.

If you know me, you’ll know I like to play around with spice mixes. This one always seems to give consistent results, and you can make it yourself at home because you probably already have the ingredients in your pantry.

Here’s the recipe.

SUPP UP. Seasoning Mix Recipe

Makes: Roughly 2 spice jars of seasoning mix (approx. 140 grams)

Prep Time: 5 minutes.

Total Time: 5 minutes.

Items Needed:

• A small plastic container with a lid
• A set of measuring spoons

Ingredients:

• 1 tsp cumin
• 1 tsp turmeric (ground)
• 2 heaped tsp oregano (dried)
• 4 heaped tsp black pepper (ground)
• 5 Tbsp salt (fine)
• 6 Tbsp garlic (powder or granules – granules are better)

Directions:

1. Measure everything out, tossing it into the small plastic container as you go.
2. Close the container lid and mix it all up.
3. Done. Either keep it in the container or transfer it to spice jars.

That’s it.

A couple things to cover…

This is a damn simple mix and the tastiest. I prefer garlic granules over powder because I like how the moisture gets into them. There’s also no preservatives or MSG that you’d usually get with some seasoning mixes.

If you read either of the SUPP UP. Nutrition Guides, you’ll know why I’m a firm believer in integrating some type of spice or seasoning mix with your food as well. Nutrient density is key, and so are things like antioxidants, anti-inflammatories, and more to help with your digestive system.

You can use this easy seasoning mix on anything – beef, chicken, turkey, venison, fish, bison, you name it. I even like to use it on my Sunday steak and eggs breakfast.

Macros aren’t important here because we’re dealing with spices.

So next time you grill up something good, ditch the regular salt & pepper mix, opting for this instead.

That’s all, folks.

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If you’re a boxer or recently just started at a boxing gym, this one’s for you. Anyone worth their salt knows that boxing is an incredibly taxing sport and with that, it’s important to make sure you fuel your workout effectively.

Here’s how.

Workout Nutrition DIY: Beta-Alanine and Its Effects on Increased Punching Power

When it comes to boxing, it’s one sport that’s not for the “feint” of heart (see what I did there?).

Far from just being a physical game, it’s a mental one as well – the training an amateur to professional boxer endures is a testament to that.

On the flip side, while training your mind to be strong is the best way to unlock your physical strength, more often than not it’s smart to nourish your body when putting such taxing demands on it.

Every smart boxer knows that nutrition is critical to keeping your body strong and primed for a fight – but how many know about supplementation?

I don’t advocate having a laundry list of supplements, but there are a few select ones I believe in through time tested years of use and research.

One of those supplements is Beta-Alanine, paired with Taurine.

For those who’ve bought either guides, SUPP UP. No Bull, Whole Food Military Nutrition On The Go or SUPP UP. No Bull, Whole Food Military Nutrition At Home, you’ll know why these supplements are so effective; in both guides I’ve listed the natural role they play in our bodies, their benefits, and why (not to mention how) they work together so well.

If you’ve never heard of Beta-Alanine, or you’ve heard of it but aren’t really sure what it does, getting down to brass tacks it’s a naturally occurring beta-amino acid. It’s also a powerful antioxidant with a host of benefits (which both nutrition guides elaborate on).

But for this post let’s focus on one – punching power.

Anyone who’s sparred or hit the heavy bag hard and often can tell you that punching is an exercise that requires high intensity muscle performance.

They can also tell you that a good punch is more than a result of having a “strong arm,” understanding that there are several movements with muscles and joints which make for a punch which packs some serious power (explained in detail in my Gym In A Bag Workout Guide).

Punching also taxes the body at an incredible rate, as speed and strength are what make a punch powerful, meaning training for both is important, thus making boxing one of the top sports for conditioning and fat loss.

When you’ve reached a plateau in your boxing training, Beta-Alanine can contribute towards getting you over that hump. While our body naturally creates Beta-Alanine, the rate at which it’s used during an intense session can often outweigh our body’s rate of production.

What’s great about this amino acid as a supplement is, there’s been enough research done on it that shows consistent benefits of taking it in conjunction with doing high intensity training.

One such study was performed in the UK, which had evidence that supplementing with 6 g/day of Beta-Alanine (that’s 1.5 g, 4 x a day), increased amateur boxer’s punching force by an incredible rate of 20 times, and punching frequency by an impressive 4 times, in comparison to a placebo used on other participants in the study (Donovan et al, 2012).

It’s important to note though that this only works during real high intensity.

If you’re taking longer periods of rest (say 2-5 minutes), between rounds of strength training or bag work, you’re rendering the effects of Beta-Alanine insignificant or useless.

So naturally, it makes sense to supplement with Beta-Alanine in serious boxing training, because the average training round is anywhere from 2-3 (sometimes 4-5) minutes depending on level of conditioning, with a 1 minute rest time, making the benefits of this amino acid really shine through.

You can take it during your workout as part of your intra-workout nutrition, or anytime of the day, as long as you pair it with Taurine, as Taurine serves as an antagonist to balance things out.

Taking Beta-Alanine without Taurine would mean having to cycle off of Beta-Alanine, as if you’ll remember, it’s serving as a booster to what’s already naturally occurring in your body.

Taking too much of either one causes neurological and neuromuscular decreases in performance tests – so everything in moderation.

While I wouldn’t recommend using the same amounts as in the case study, I’d recommend starting with 2 grams per day, with 2-3 grams of Taurine, then dialing into whatever works for you.

Just remember to keep things balanced, and you’ll do just fine.

If you liked this post, share it.

If you really liked this post, but don’t have the SUPP UP. books yet, buy either SUPP UP. On The Go or SUPP UP. At Home guides now, and discover what other supplements are the best to use for pre-, intra-, and post-workout nutrition under the “Supplements – Avoid Off the Shelf Pre-Mixes” chapter (preview of chapters available in shop).

These work very well in conjunction with my workout guide, SUPP UP. No Bull, Gym In A Bag Workout Guide, which provides guidance on the best portable workout equipment to own, a breakdown of how muscles are and can be effectively worked, and customizable workout plans. If you haven’t already check it out now, either in paperback or as a digital copy.

Drop by next week for yet another great post to add to your workout and nutrition arsenal.

Stop doing guesswork, start making the necessities of your life easier.

SUPP UP. – Get your copies now.

If You Know How To Fuel and Train Your Body, Where You Are Matters Less.™

– SUPP UP.

References

Donovan, T, Ballam, T, Morton, J.P, Graeme, L.C. 2012. β-Alanine Improves Punch Force and Frequency in Amateur Boxers During a Simulated Contest. International Journal of Sport Nutrition and Exercise Metabolism. [Online]. 22(5), 331-337. Available from: https://doi.org/10.1123/ijsnem.22.5.331

Workout Nutrition DIY: Beta-Alanine and Its Effects on Increased Punching Power. is a post from and appeared first on SUPP UP.

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Let’s be honest – most protein bars sold in stores add insult to injury because not only do they suck / are made with inferior ingredients (*COUGH*SOYPROTEIN*COUGH*), they’re overpriced.

Here’s how taste and function are possible, without putting a dent in your wallet.

Clean Snacking: Tasty, Quality, No Bake Protein Bars [NO FILLERS].

The health and fitness industry has become so commercialized these days it can be hard to filter the legit from the noise. Clean eating now feels like some cheap buzz word an out-the-door-marketing-exec is using just to desperately try and stay young…but while it may be overused, with all the processed food, cheap fillers, and low quality protein out there, if we strip it from all the commercial static, this term still has relevance.

Ages ago I showed you how to make no bake protein cookies, that packed a whopping 122 grams of protein per batch, healthy fats, filling carbs, and a good dose of fiber.

This time around, I’m sharing something even easier to make.

In a nutshell, no bake protein bars.

For those who bought SUPP UP. No Bull, Whole Food Military Nutrition At Home, you’ll remember in chapter 2 I talked about the benefits (and cost-effectiveness) of making your own protein snacks.

I’m expanding on that here, sharing a favorite recipe of mine you can change up if you want to implement your own flavors into the mix.

Enjoy.

Makes: Exactly 1 protein bar, unless you choose to double the mixture (might as well make a whole batch when you consider the set time).

Prep Time: 2 minutes

Bake Time: 0 minutes

Set time: 10-15 minutes

Total Time: 12-17 minutes

Items Needed: Baking paper OR a small sandwich bag. A bowl. A small spatula. Kitchen scale.

Ingredients:

• • 30 g Whey Protein concentrate (I use chocolate brownie flavor or natural chocolate – but feel free to experiment)
    • NOTE: You can swap concentrate with isolate, if you want to get a quick protein/carb load about 45 minutes to an hour before a workout. This can prime your muscles when they’re “flat” which I discuss in both books.
  • 30 g Rolled Oats (aka Steel Cut Oats)
  • 5 g Ground Flax Seed (Cold Milled ideally)
  • 1 Tbsp Agave Dark Nectar Syrup
  • 1.5-2 Tbsp water
  • Dried cranberries (OPTIONAL – but it goes great with chocolate brownie)
  • Rough crushed almonds (OPTIONAL)

Directions:

1. Throw all your dry ingredients into a bowl. Mix.
2. Throw all your wet ingredients into a bowl, agave first. If you’ve added the optional dry ingredients, you’ll need a little more water to bring the dry ingredients together.
3. Mix everything up.
4. Mold it into a bar.
5. Throw in a sandwich bag and let it sit in the fridge for about 10-15 minutes.

Congrats – there’s another one for your snack stack. Couple things that’d be wise to mention…

This is great for those days when you want a protein top up but don’t feel like chugging a shake – whole food nutrition over speed.

While a shake is quick and simple, it’s always better to mix your whey with a whole food, as ultimately it settles in your stomach better. I find this is especially the case if I’m in a hot climate where I’m drinking a lot of water throughout the day.

If you read either SUPP UP. On The Go or At Home, you’ll know why I say you can swap out the whey concentrate with isolate before a workout.

Finally, feel free to mix in your own favorite flavors of whey protein that you think could go well with the rest of the ingredients. I’m a big fan of chocolate brownie as I’ve got a mild sweet tooth, so for me it’s better than making actual brownies (but if you want high protein brownies, I have a recipe for that too).

If you’re interested in trying different flavors you can check out protein powders in the SUPP UP. store.

If you liked this recipe, share it.

If you really like this recipe, but don’t have the SUPP UP. books yet, buy either SUPP UP. On The Go or SUPP UP. At Home E-BOOKS now, and discover what other, unique to each book recipes are available under the “Snacks” chapters (preview of chapters available in shop).

Drop by next week for yet another great post to add to your workout and nutrition arsenal.

Stop doing guesswork, start making the necessities of your life easier.

SUPP UP. – Get your copies now.

If You Know How To Fuel and Train Your Body, Where You Are Matters Less.™

– SUPP UP.

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Photo Credit: Polina Tankilevitch