Lean Choice Planner

Key Supplements

Key Supplements

1) Broad-based multi-vitamin/mineral formula to ensure trace elements essential to optimal functioning and wellbeing are met.
2) As all fats are often reduced in a weight loss program, supplementation of omega-3 and omega-6 essential fatty acids (required by the body through diet) is important. Flaxseed oil is a good option.
3) Chromium picolinate helps ensure the proper functioning of insulin, which provides optimal muscle and fat metabolism. It increases insulin sensitivity, which plays a role in maintaining optimum blood sugar levels, encouraging food-induced thermogenesis and helps reduce sugar cravings. Also helpful for regulating energy levels at mid morning and mid afternoon, when blood sugar levels are low and sweet cravings kick in.
4) Thermogenic Formulas can effectively speed up slow metabolisms and increase energy. They stimulate the central nervous system, increasing heat energy in the body (facultative thermogenesis). Common stimulants used are citrus aurantium (most effective contains 6-10 synephine), caffeine, guarana, green tea, ginger root, cayenne powder, white willow bark. The alkaloid compounds react with the central nervous system and adrenal glands, which may stimulate the release of neurotransmitters and hormones (e.g. adrenaline) and facilitate fat loss. Many also contain fat mobilising compounds and compounds that metabolise carbohydrates more quickly.
5) HMB Stack is recommended to maximise muscle recovery and optimise muscle glutamine stores.
6) Protein powders

Protein Synthesis

The effect exercise has on muscle growth only occurs if muscle protein synthesis (protein metabolised) exceeds protein breakdown. There must always be a positive protein balance. After resistance exercise, muscle responds to protein metabolism for 24 - 48 hours. Obviously muscle growth and recovery is determined by diet during that period.

Timing of post workout meal

One study showed the anabolic (muscle growth) effect of a pre-workout protein meal produced better results than a post-workout meal of protein and carbohydrate, possibly due to greater delivery of amino acids to the muscle because of blood flow during exercise. However, post-workout protein and carbohydrate meals are essential for optimal recovery and growth.

Protein from Milk

Cow milk contains about 3.5% protein, made up of casein (80%) and whey (20%)

Whey Proteins

Whey proteins are natural proteins filtered from milk. Whey Protein Concentrates (WPC) processed in New Zealand by ultrafiltration are typically up to 80% protein, with a fat content of up to 7% and carbohydrates around 8%. Whey Protein Isolates (WPI) are typically over 90% protein and contain less than 2% fat and carbohydrates.

Isolates are produced by two methods:
1. Ultrafiltration microfiltration crossflow isolates are high in protein, low in fat and carbohydrates. They contain important protein fractions, important for many biological functions. These include glycomacropeptides, lactoferrin, lactoperoxidase, BSA and Immunoglobulins. (Note WPC also contains high levels of the most important protein fractions.)
2. Ion Exchange Process runs whey protein concentrate through an ion exchange column with opposite charges that strip fat and lactose, leaving a high percentage of protein. This can change the pH (acid/alkaline) level two or three times, which can destroy some biologically active fractions. However, Ion Exchange yields a higher percentage of protein than Microfiltered Isolates and is generally more readily available.
Both WPC and WPI are digested quite quickly and contain high levels of amino acids, particularly the important branch chain amino acids. Whey protein concentrate generally represents good value for money.

Calcium Casinate

Processed from milk by enzyme treatment. Typically greater than 90% protein and contains less than 2% fat and carbohydrates. High in amino acids, it provides a longer sustained release of proteins into the body.

Protein from Soy

Soy proteins provide a high quality source of protein, are free from cholesterol, and are very low in saturated fat. The PDCAAS of 1.0 gives soy protein a quality equivalent to casein and various animal proteins. Soy also contains high amounts of glutamine and arginine. Glutamine deficiencies have been related to intense, strenuous exercise, "overtraining syndromes", increased infection, suppressed immunity, and critical illness. Supplementation can help prevent these conditions.
Arginine has been shown to play a vital role in stimulating the release of growth hormone and IGF-1. A recent study investigated the quality of soy protein in comparison to food proteins of animal origin, and found that well-processed soy protein isolates and soy protein concentrates are essentially equivalent to those of animal proteins. As for immune status, a 1998 study at Ohio State University examined 20 healthy males during a vigorous exercise regimen supplemented with soy protein isolate or whey protein. The test subjects fed soy protein isolate showed an increase in plasma antioxidants, whereas the whey protein supplemented group did not have an increase in total plasma antioxidants. Isoflavones, which naturally occur in soy protein isolate, were suggested as possibly being responsible for the reduced free radical production. It appears that soy protein is beneficial because of its antioxidant and immune-enhancing properties.

Protein Combining (Tri-Action Protein)

Studies show that the combination of whey proteins and casinates provides good results not achieved when either is taken on its own. While whey proteins are quickly digested and deliver amino acids immediately to the body providing protein synthesis, casinates assimilate more slowly, and provide a slower rate of protein synthesis over a longer period. Perhaps because of the sustained delivery of amino acids, studies of casinate use show a slowdown in muscle breakdown not seen with whey protein. However whey is important for performance.
Utilising the properties of soy isolate, whey protein concentrates, and calcium casinates means that Red 8 Tri-Action Protein in Delux RX, 3-Protein and Trim provides maximum benefits by tailoring the delivery of amino acids to the muscles during and after exercise.

Sports Supplements

*Cutting Up is a high protein thermogenic powder alternative