1 review for Leucine – 100 Servings

1. March 18, 2019

   Top 10 Easy Tips To Accomplish Your Goals This YearHere are 10 Easy Tips To Accomplish Your Goals This Year. According to research done by the University of Scranton, just over 9% of New Year’s Resolutions succeed!1 This high “drop out” rate has led many to abandon the idea of setting goals at all, with the mindset that “I’ll probably give up or fail anyway.” However, it’s important to set goals for ourselves and practice self-discipline in following through! In one study, those who made specific goals were 10 times more likely to succeed than those who had “vague goals” .2 In other words, if you don’t set a specific goal and actually commit to it, your chances of achieving that goal are less than 1%.
   
   I’ve combined personal experience, advice from top behavioral psychiatrists, and strategies from leading entrepreneurs to bring you 10 tips to slay your goals in 2019:
   
   
   

   
   
   1. Set S.M.A.R.T. Goals
   
   

   
   S.M.A.R.T. goals are specific, measurable, attainable, relevant, and time-bound!
   
   Having a vague goal such as “save more money” or “eat healthier” is too easy to break. Instead, set a specific goal, such as “save $6,000 by the end of the year” or “eat at least 3 cups of vegetables per day.” When setting specific goals, you should make sure they are measurable. For example, it’s easy to add up $6,000, or measure 3 cups of vegetables. It’s not easy to measure “more” or “healthier.” After all, a key part of reaching your goals is tracking your progress. Your goals also need to be attainable, or you’ll set yourself up for failure from the start! For example, “no processed food this year” is not realistic. Choose something that you can accomplish with your available time and resources.
   
   Your goals should also be relevant to you, something that you care about (not based one social pressures) and is in line with other life priorities. Otherwise, you’ll quickly lose motivation. Finally, your goal should be time-bound. This could be an end date (“lose 50 pounds by December of this year”), a time slot of your daily schedule (“exercise for 30 minutes each day”), or something done on a regular basis (“set aside $250 every pay period”). You may find it helpful to break down your resolution into smaller monthly, weekly, and daily goals. Doing so will keep you motivated by small victories and make it easier to measure progress.
   
    
   

   
   
   2. Find What Motivates You
   
   

   
   In order to be successful, your goals must align with what motivates you most! If your dream is to travel more with your spouse or kick back and enjoy your retirement years, use this as your motivation to save money each paycheck. Maybe you just want to have more energy and feel healthier. This could be enough motivation, but you can make your intent more powerful by attaching it to what matters most in your life. For example, “I want to eat healthier so I can be a good example to my children.” Now you’ve attached your goal to a core value (family), making it more important to you. If you can’t seem to find a core value that relates to your goal, think about how it will improve your life as a whole. For example, reaching 15% body fat is hard to attach to a core value, but maybe by accomplishing something so difficult, you will foster self-confidence in other areas, such as your career or personal life.
   
    
   

   
   
   3. Keep Your Goal in Sight
   
   

   
   Keep your goal at the forefront of your mind! An easy way to do this is to write down your goal and stick it to the fridge or bathroom mirror where you’ll see it every day. Set the background of your smartphone or computer with a photo that reminds you of your goal (perhaps yourself in the best shape of your life, or your fitness inspiration). Add pop-up reminders in your calendar to remind you of your goal throughout the day.
   
   Another way to “keep your goal in sight” is to constantly remind yourself of your goal, especially when faced with a challenge or the temptation to quit. For example, “I want to skip the gym today, but my resolution is to exercise four times per week and today is the last day I can go.” Or, “I want to buy this, but my goal is to save $250 each paycheck and I won’t be able to if I spend any more.”
   
   Ask yourself, “Will this decision get me closer to my goal, or further from it?” If your goal is important to you, make choices that support it.
   
    
   

   
   
   4. Ask for Accountability
   
   

   
   There’s no shame in asking for help! One study showed that participants in a structured group setting lost three times the weight of those who took a “self-help” approach, and did a better job keeping it off.3 Whether it’s a group exercise classes, a clinic-based weight loss group, a competitive fitness team, a Facebook group, or a “diet bet” … teaming up with others will help keep you accountable and motivated.
   
   Join our Facebook Groups to help you along the way:
   
   MAN Sports Insiders Group - https://www.facebook.com/groups/mansportsinsiders/
   
   MAN Sports Personal Best Group: https://www.facebook.com/groups/manpersonalbest/
   
   If a group approach isn’t your thing, have at least one accountability partner: someone with similar goals, a coach, mentor, friend, or family member. A big part of my role as a coach is keeping my clients accountable through weekly food diary reviews, regular weigh-ins, and simply encouraging them to keep going.
   
   Finally, tell as many people as you can what your resolution is! This alone will make you more accountable to your goals.
   
    
   

   
   
   5. Plan for Success
   
   

   
   What is it going to take to actually accomplish your goals? Consider how your lifestyle needs to change, how your schedule must change, plus weekly and daily action items to keep moving forward. For example, schedule time each week to plan your meals, grocery shop, prep food, and exercise.
   
   Last but not least, plan to fail (at least sometimes). You will probably get sick and miss the gym, and your will power will likely fail and you’ll eat too much. Rather count your efforts as a loss and give up, see it as a learning experience and move on. Ask yourself, “How can I avoid this in the future?” Or if you can’t, perhaps, “What can I do to get back on track?” Have a success mindset, not a mindset of failure.
   
    
   

   
   
   6. Be Flexible
   
   

   
    When plans change (and they will), have a “plan B.” So, your 6:00pm gym plans got nixed by a late meeting? Go for an evening run or do a home workout after dinner instead. If your resolution is too rigid or strict, you’ll set yourself up for failure. Instead, start with a realistic goal, and include allowances for special circumstances. For example, “I will exercise four times per week except in the case of sickness, injury, or emergency.” Again, make sure your goal is realistic!
   
    
   

   
   
   7. Replace Bad Habits with Good Habits
   
   

   
   During this process, you may realize some bad habits you need to break. Maybe when you’re stressed you nibble mindlessly or even binge-eat. Rather than simply trying to break the bad habit, replace it with a healthy habit. Try stretching when you feel tense, munching raw veggies when you’re anxious, or going for a walk outside when you’d usually raid the pantry.
   
   Other people can encourage bad habits, too! If certain people consistently derail you, discuss with them the importance of your goals and the changes you want to make. Some might not respect your desires, which just means you need to distance yourself from them or set boundaries within your relationship. Surround yourself with people that encourage good habits and motivate you!
   
    
   

   
   
   8. Practice Positivity
   
   

   
   Having a positive mindset is a powerful tool for conquering your goals, especially when things get tough. As mentioned earlier, it’s important to focus on what you can do, rather than what you can’t. You can’t change the past, so don’t dwell on your mistakes. Focus instead on how you can do better. Consider what thoughts or feelings may be feeding into bad habits and replace those with positive thoughts and affirmations. For example, maybe every time you binge-eat, you start by feeling like you’re not making any progress. Replace this negative feeling with a positive affirmation, “I may not have seen a loss on the scale, but I am eating better and exercising more. These habits will foster health for years to come!”
   
   Your source of motivation should be positive, too. Wanting to lose weight because you hate the way you look isn’t the best incentive. Instead, let your motivation be to get healthier, show a good example to your family, or to simply feel good about caring of yourself!
   
    
   

   
   
   9. Minimize Distractions
   
   

   
   You can only do so much at once. In order to effectively focus on your goal, some other things will need to take a backseat. Don’t overextend yourself and keep your priorities straight. This could mean simplifying your life, saying “no” to certain social engagements, or setting some projects aside for now. It may even mean dropping hobbies or interests that are preventing you from getting on track!
   
   Many people complain of having a "lack of time", yet fail to realize how much free time they could have. You can spend hours per week scrolling social media, watching television, surfing the web, reading magazines, checking email, playing video games, cleaning house, and hanging out with friends. By effectively regulating time spent in these areas, you’ll have more time for self-improvement and tacking those goals.  
   
    
   

   
   
   10. Reward Yourself
   
   

   
   Rather than punishing yourself when you fall off track, reward yourself for consistent efforts. Your reward should be related to your goal, but not conflicting. For example, it doesn’t make sense to reward a week of healthy eating with fast food binge. Instead, what about a high-speed blender, fancy new meal prep containers, or that air fryer you’ve been eyeing? Or a case of kombucha as a healthy splurge? Or a new workout outfit for exercising every weekday this month? These are all great rewards for being consistent with your healthy lifestyle!
   
    
   
   
   
   Sarah Wilkins, Nutritionist, B.S. Dietetics
   
   IG: @no_excuses_chick
   
   Sources:
   

   
   
   1. Statistic Brain. “New Years Resolution Statistics.” Statistic Brain, University of Scranton, 15 Dec. 2018, www.statisticbrain.com/new-years-resolution-statistics/.
   
   
   2. Norcross, John C., et al. “Auld Lang Syne: Success Predictors, Change Processes, and Self-Reported Outcomes of New Years Resolvers and Nonresolvers.” Journal of Clinical Psychology, vol. 58, no. 4, 2002, pp. 397–405., doi:10.1002/jclp.1151.
   
   
   3. Heshka S, Anderson JW, Atkinson RL, et al. Weight Loss With Self-help Compared With a Structured Commercial Program: A Randomized Trial. JAMA. 2003;289(14):1792–1798. doi:10.1001/jama.289.14.1792
   
   

2. February 6, 2019

   5 Simple Fitness Hack Tools To Help Improve Your WorkoutsIf the last few years fell short of motivating you into six pack abs, then you might benefit from a few fitness hack tools in 2019. They help remove the roadblocks between you and your fitness goal and optimize the effort you're already giving. These fitness hacks are the foundation for success when setting out to achieve your fitness goals. Each fitness hack applied will give you a strong base to build a routine that will stay with you as you grow from a beginner to an expert in the gym. 
   
   Fitness Hack #1 - The Workout Journal
   
   A basic tool to become your best self is through the use of a workout journal. Tracking your workouts, logging the weight used per set, how many reps you did, and additional notes about the lift that you feel will be important the next time you hit that exercise in your routine. Tracking this data will help you determine your goals the following week. The journal is an ESSENTIAL TOOL for you to have in order to make sure you’re progressing.
   
   Fitness Hack #2 - Warming Up
   
   The goal of warming up is to prepare your body for the activity ahead. *Note - there are 2 different kinds of warm-ups, the “GENERAL” and the “SPECIFIC”. The “general” warm-up consists of movements that do not have a specific motion to the actual activity you’re about to perform i.e. doing jumping jacks while preparing for chest press. The “specific” warm-up mimics movements that are very close to the actual activity. I highly recommend completing a “general” warm-up before hitting a weight lifting workout. For example: complete a  5-minute treadmill jog to increase your heart rate and get your blood moving. Before each exercise, I recommend completing a “specific” warm up like push-ups or bodyweight squats before training bench press or squats.
   
   Warm Up Essentials for "At Home" or in the Gym
   
   Fitness Hack #3 - Form Dictates Effectiveness
   
   Proper form during an exercise is probably the biggest issue for beginners and even experienced athletes. To0 often, we fall under the temptation of watching how others perform an exercise, or we are misinformed by some “bro” in the gym regarding the proper way to execute a lift. Improper form is the quickest path to injury and an ineffective workout. Although some might be doing it right, MOST are doing it wrong (harsh but true). Finding the proper form is right at your fingertips through Google, YouTube, or even a workout app. It is more important to execute 10 reps of a lighter weight with perfect form than 1 rep of ANY weight with improper form.
   
   Fitness Hack #4 - Do You Speak A Fitness Dialect?
   
   Some of us don’t understand certain descriptive words used in the “fitness world” describing a routine or exercise. Below is a crash course on terminology associated within the fitness community.
   
   REPETITIONS (REPS): The number of times an exercise is performed.
   
   SETS: The series of repetitions needed to complete the exercise example: 3 sets of 10 reps means that you will do 10 reps of the exercise on 3 separate occasions.
   
   SUPERSET: Superset is a combination of 2 exercises performed back to back with no rest in between.
   
   DROP-SET: After performing an exercise with a specific weight, you immediately decrease weight and perform the exercise again with no rest. The most effective way to execute a drop set is with a partner to eliminate the amount of rest between sets.
   
   NEUTRAL GRIP: Meaning your palms are facing one another. In this grip, your thumbs are pointing up. For example, a low pulley row with the traditional V-bar is an exercise that uses a neutral grip. Chest dips on parallel bars also use a neutral grip.
   
   SUPINATED GRIP: Palms are facing upward, commonly known as a reverse grip. In this grip, your thumbs are pointing outwards and away from each other. For example, a close grip chin-up using a reverse grip (palms up) is an exercise that uses a supinated grip.
   
   Fitness Hack #5 - Just Do It
   
   The hardest part to working out is making the effort to step into the gym. Fitting regular exercise into your daily schedule may seem difficult at first. But you can start slowly, and break your exercise time into chunks. Even doing ten minutes at a time is fine. You can work your way up to doing the recommended amount of exercise. How much exercise you need depends on your age and health.
   
    
   
   
   
   Sean Sarantos, Certified Fitness Master Trainer/Dog Lover
   
   IG: @sean_sarantos

3. February 4, 2019

   Top 5 Protein Powders - What should I take?Protein powder is a convenient source of amino acids necessary for muscle growth and repair. As a macronutrient, protein is also vital for maintaining healthy bones, hair, skin and nails; synthesizing biochemicals like enzymes and neurotransmitters. Protein even serves as an alternate energy source when carbohydrates are low!
   
   For those who are struggling to get enough protein from whole foods, a good protein powder can make all the difference. Protein powder also offers an alternative to meats, poultry, fish and seafood, which can get rather expensive if buying high-quality organic, grass-fed, and wild-caught.
   
   Nowadays, endless options of protein powder are available: whey protein, casein, egg white protein, collagen, soy, hemp, rice, and even pea protein to name the most popular. You may be wondering, what’s the best protein powder for me?
   
   
   
    
   
   Here are three things to consider when choosing a protein powder:
   

   
   
   1. Amino acid profile
   
   

   
   Your body uses 20 different amino acids, but only nine are “essential,” meaning the body cannot manufacture them and must obtain them from food. These include leucine, isoleucine, valine, histidine, lysine, methionine, phenylalanine, threonine, and tryptophan. Any Protein Powder source that supplies all nine essential amino acids is considered “complete.”
   
   Three of these nine, the branched chain amino acids (or BCAAs), are key for muscle growth: leucine, isoleucine, and valine.1 Research supports of 2:1:1 ratio of leucine to isoleucine and valine, with at least 2.5 grams of leucine to maximize muscle protein synthesis.2 It’s worth noting, while many Protein Powder companies do not disclose the amino acid profile of their Protein Powders, but M.A.N. Sports does!
   

   
   
   2. Digestibility
   
   

   
   It doesn’t matter how stellar the amino acid profile is if a protein is not well-digested. Researchers test various protein sources by measuring how much of the administered protein makes it through the small intestine, which in turn, tells how much the body was able to digest.
   
   The latest and greatest Digestible Indispensable Amino Acid Score (DIAAS) ranks protein sources based off amino acid profile and digestibility. This is the scoring system I used to pick the “top five protein powders” listed in this article. Other measures of protein quality, such as protein efficiency ratio, biological value, and net protein utilization are no longer considered very accurate or useful.  
   

   
   
   3. Tolerability
   
   

   
   Tolerability is a big deal! Ironically, some of the best protein sources (milk, eggs, and soy) are also some of the most common food allergies. If consuming a certain type of protein powder causes an adverse or allergic reaction – then it’s clearly not the best choice. Unfortunately, we cannot test for this, as it depends on the individual.
   
   If you feel nauseous, gassy, bloated, lethargic, or generally unwell within 72-hours of trying a new protein powder, there’s a chance you may be intolerant. Keep a food diary to pinpoint the culprit, and if that doesn’t nail it down, try an elimination diet or get an IgE test (note that IgG only indicates exposure, not allergy to a food).3
   
   Also, just because you are lactose-intolerant doesn’t necessarily mean you are intolerant to casein and whey. Lactose is the sugar found in milk, while casein and whey are proteins found in milk – very different.
   
   Now that we have the basics down, here’s the top five protein powders:
   

   
   
   1. Whey Protein 
   
   

   
   Pros: Whey ranks between casein and soy in terms of amino acid profile and digestibility,4,5 but dominates in its ability to promote muscle growth post-workout.6 Whey not only has higher levels of leucine than the other two, but also the fastest digestion rate (8-10 grams per hour). Since muscle protein synthesis peaks about 3 hours post-workout, we need to get 2.5 grams of leucine (along with the other BCAAs) within this timeframe to max out muscle growth.7-9 Consuming 25-30 grams of whey protein post-workout should accomplish this!
   
   Cons: Not everyone tolerates whey, and it’s not vegan, so some are forced to look to other alternatives, such as egg white protein or soy protein for muscle-building.
   
   Types: Micellar whey is engineered with larger particles for slowed digestion and delayed release of amino acids (mimicking casein). Unfortunately, the larger particles can sometimes cause gas and bloating. Whey concentrate is the most affordable type which contains trace amounts of lactose, fat, and minerals along with pure protein (about 80% by weight). The fat content lowers its digestion rate slightly, but it’s still much faster than micellar. Whey isolate is 90-95% pure protein, contains little to no lactose or fat, and lies in the middle range for digestion speed. Hydrolyzed whey (aka whey protein hydrolysate) is broken down into short-chain “peptides,” which are easier to digest and less likely to be allergenic. Hydrolyzed whey is the fastest of the whey family. Milk protein concentrate contains both whey and casein.
   
   Fully Transparent Whey 
   

   
   
   2. Casein Protein
   
   

   
   Pros: Casein provides the highest level of essential amino acids overall (though whey is higher in leucine) and is the most digestible.4,5 Although muscle protein synthesis peaks at 3 hours, muscle growth can continue up to 72 hours after a brutal workout, with a good deal of repair happening while we sleep.11 Casein’s slower digestion rate (4-6 grams per hour10) provides a “slow drip” of essential amino acids lasting 7-8 hours, perfect for sustaining muscle growth and repair through an overnight fast. Studies suggest up to 40 grams of casein at bedtime can help optimize recovery.12
   
   Cons: Casein is not the best for post-workout due to a slower absorption rate and lower leucine levels, and it’s a more common food sensitivity than whey. Being milk-based, casein not a vegan option.
   
   Types: Calcium caseinate is a cheaper form of casein commonly used as a food additive. Micellar casein is the purest form that creates a gel in the gut, allowing for delayed digestion and absorption, as well as a feeling of fullness (this is what we want!). Hydrolyzed casein, similar to hydrolyzed whey, is refined and broken into smaller peptides, making it digest more quickly. However, if you want a fast-digesting protein, you’re better off with whey.   
   
   Try Our Clean Combo
   

   
   
   3. Egg White Protein
   
   

   
   Pros: Egg white protein ranks right up there with whey is terms of protein quality. It’s the original “perfect” protein, containing all the essential amino acids (with more leucine than soy or beef protein). Egg white protein is well-digested, but quite slowly at about 3 grams per hour,11 making it great for before bed or during the day.
   
   Cons: Since egg white protein is slow-digesting, it’s not ideal for maximizing post-workout protein synthesis. It’s also not suitable for vegans, or those allergic to eggs of course.  
   
   Types: Egg white powder or cooked egg white is better than raw egg whites. Raw egg white is only digested at 50% compared to cooked! Sorry, Rocky.
   

   
   
   4. Soy Protein
   
   

   
   Pros: Soy protein is one of few “complete” plant-based proteins with a high concentration of BCAAs, and more leucine than casein! It’s also slower-digesting (4 grams per hour), making it a great choice during the day or before bed. Despite what you may have heard, soy protein does not significantly increase estrogen levels,13 nor is there any strong evidence that it reduces testosterone levels based on current body of research.14 For one, phytoestrogens (like those found in soy) are much weaker than estrogens produced in the human body; and for two, virtually all of the phytoestrogens are removed in the processing of soy protein concentrate, with less than 50% remaining in soy protein isolate.15 Soy protein has been shown to reduce menopausal symptoms (like hot flashes), reduce LDL cholesterol and blood pressure, and may even help protect against breast cancer and prostate cancer.16,17
   
   Cons: Being slower-digesting and lower in leucine than whey or egg white protein, it’s not the greatest for maximizing post-workout muscle growth (though some studies show it’s better than casein).6 It’s also hard to source non-GMO soy, which is a concern for some. Of course, soy is a common food sensitivity too.
   
   Types: Soy concentrate contains about 70% protein and is generally higher in carbs, vitamins, minerals and fiber; while soy isolate 90% is protein, minus the carbs and fat.
   

   
   
   5. Pea Protein
   
   

   
   Pros: For those who cannot or choose not to use whey, casein, egg white protein, or soy protein, pea protein is a solid alternative. For one, pea protein contains more leucine than egg white protein, soy protein, or casein! One recent study showed that pea protein resulted in similar increases in muscle thickness and strength compared to whey protein.18 The digestion rate of pea protein is around 3-4 grams per hour, making it great for bedtime or during the day. Pea protein is not a common food allergen either, so most people can tolerate it well. Pea protein also offers almost a third of your daily iron needs per scoop!
   
   Cons: Pea protein is low in the essential amino acid methionine, a problem that is easily corrected by pairing it with quinoa or pumpkin seed protein. If you are allergic to peanuts, you may also react to pea protein, since it’s a legume. It’s also, slower-digesting (again), making it more difficult to maximize post-workout protein synthesis.
   
   Types: Pea protein concentrate has just the starch and fiber removed, while pea protein isolate is more refined at 90% protein with all non-protein components removed.
   
   Other Protein Powders
   
   Rice protein didn’t make the list because it scores low using DIAAS, as does hemp protein being low in leucine. Other vegan proteins like sachi inchi, cranberry, pumpkin seed, sunflower seed, chia, and flaxseed didn’t make the list due to lack of research available. Though many plant-based proteins are “incomplete,” or missing one or more essential amino acids, this doesn’t mean they should be written off as useless! When plant proteins are combined to properly complement each other, vegan blends can achieve amino acid profiles comparable to whey.19
   
   Beef protein powder didn’t make the list but has recently made a comeback in the Paleo community. In terms of protein quality, it ranks right around soy, but egg white protein is a better option if you’re Paleo. Insect protein (yes, it’s a thing!) and collagen protein are also rising in popularity, but being low in leucine, they simply aren’t the best choice for muscle building. So, they didn’t make the list, buy they have unique benefits that lie beyond the scope of this article.4
   
    
   
   Sources:
   

   
   
   1. Jackman, Sarah R., et al. “Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis Following Resistance Exercise in Humans.” Frontiers in Physiology, vol. 8, July 2017, doi:10.3389/fphys.2017.00390.
   
   
   2. La Bounty, P., et al., The effects of oral BCAAs and leucine supplementation combined with an acute lower-body resistance exercise on mTOR and 4E-BP1 activation in humans: preliminary findings. Journal of the International Society of Sports Nutrition, 5(Suppl 1):P21, 2008.
   
   
   3. “Kids with Food Allergies.” Kids Living With Food Allergies, www.kidswithfoodallergies.org/page/unproven-methods-food-allergy-tests.aspx.
   
   
   4. Phillips, Stuart M. “The Impact of Protein Quality on the Promotion of Resistance Exercise-Induced Changes in Muscle Mass.” Nutrition & Metabolism 13 (2016): 64. PMC. Web. 10 Aug. 2018.
   
   
   5. Rutherfurd SM, Fanning AC, Miller BJ, Moughan PJ. Protein digestibility-corrected amino acid scores and digestible indispensable amino acid scores differentially describe protein quality in growing male rats. J Nutr. 2015;145(2):372-379
   
   
   6. Tang, Jason E., et al. “Ingestion of Whey Hydrolysate, Casein, or Soy Protein Isolate: Effects on Mixed Muscle Protein Synthesis at Rest and Following Resistance Exercise in Young Men.” Journal of Applied Physiology, vol. 107, no. 3, 2009, pp. 987–992., doi:10.1152/japplphysiol.00076.2009.
   
   
   7. Aragon AA, Schoenfeld BJ: Nutrient timing revisited: is there a post-exercise anabolic window?. J Int Soc Sports Nutr. 2013 Jan 29, 10 (1): 10-15. 5,2783
   
   
   8. Stark, Matthew et al. “Protein Timing and Its Effects on Muscular Hypertrophy and Strength in Individuals Engaged in Weight-Training.” Journal of the International Society of Sports Nutrition 9 (2012): 54. PMC. Web. 17 Aug. 2018.
   
   
   9. Jäger, Ralf et al. “International Society of Sports Nutrition Position Stand: Protein and Exercise.” Journal of the International Society of Sports Nutrition14 (2017): 20. PMC. Web. 17 Aug. 2018.
   
   
   10. Lylemcd. “Good Sources of Protein? - Speed of Digestion Part 2.” Bodyrecomposition, 16 Aug. 2015, bodyrecomposition.com/nutrition/what-are-good-sources-of-protein-speed-of-digestion-part-2.html/.
   
   
   11. Schoenfeld, Brad Jon, and Alan Albert Aragon. “How Much Protein Can the Body Use in a Single Meal for Muscle-Building? Implications for Daily Protein Distribution.” Journal of the International Society of Sports Nutrition 15 (2018): 10. PMC. Web. 31 Aug. 2018.
   
   
   12. Res, Peter T., et al. “Protein Ingestion before Sleep Improves Postexercise Overnight Recovery.” Medicine & Science in Sports & Exercise, vol. 44, no. 8, 2012, pp. 1560–1569., doi:10.1249/mss.0b013e31824cc363. 
   
   
   13. L. Hooper, J.J. Ryder, M.S. Kurzer, J.W. Lampe, M.J. Messina, W.R. Phipps, A. Cassidy; Effects of soy protein and isoflavones on circulating hormone concentrations in pre- and post-menopausal women: a systematic review and meta-analysis, Human Reproduction Update, Volume 15, Issue 4, 1 July 2009, Pages 423–440, https://doi.org/10.1093/humupd/dmp010
   
   
   14. Niederberger, Craig. “Re: Clinical Studies Show No Effects of Soy Protein or Isoflavones on Reproductive Hormones in Men: Results of a Meta-Analysis.” The Journal of Urology, vol. 185, no. 2, 2011, p. 638., doi:10.1016/s0022-5347(11)60138-9.
   
   
   15. Barrett, Julia R. “The Science of Soy: What Do We Really Know?” Environmental Health Perspectives 114.6 (2006): A352–A358. Print.
   
   
   16. Messina, Mark. “Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature.” Nutrients 8.12 (2016): 754. PMC. Web. 31 Aug. 2018.
   
   
   17. Bruce J. Trock, Leena Hilakivi-Clarke, Robert Clarke; Meta-Analysis of Soy Intake and Breast Cancer Risk, JNCI: Journal of the National Cancer Institute, Volume 98, Issue 7, 5 April 2006, Pages 459–471, https://doi.org/10.1093/jnci/djj102
   
   
   18. Babault, Nicolas et al. “Pea Proteins Oral Supplementation Promotes Muscle Thickness Gains during Resistance Training: A Double-Blind, Randomized, Placebo-Controlled Clinical Trial vs. Whey Protein.” Journal of the International Society of Sports Nutrition 12 (2015): 3. PMC. Web. 31 Aug. 2018.
   
   
   19. Palmer, Sharon RDN. “Plant Proteins.” Today's Dietitian, Feb. 2017, p. 26.
   
   

   
   
   
   Sarah Wilkins, Nutritionist, B.S. Dietetics
   
   IG: @no_excuses_chick

4. January 28, 2019

   Fitness Goals - Training With A PurposeMost people headed to the gym have fitness goals in mind. That goal may be for strength, weight loss, performance related, or for general health improvements. The biggest challenge is discovering the most effective way achieve the goal. What’s the point of having a goal if you don’t know how to reach it? Often times, I see gym members performing too many exercises combined with excessive sets and reps. For example, you may want strength, but your routine is more suitable for an endurance athlete. This article will help you create a simple plan to achieve your health and fitness goals.
   
   Defining “Reps” and “Sets”
   
   Let's begin with some definitions. What is the difference between “Repetitions” (Reps) and “Sets”? Repetitions also referred to as “Reps”, are the number of times an exercise is performed. SETS: The series of repetitions needed to complete the exercise. For example, 3 sets of 10 reps means you need to complete 10 reps of the exercise, broken into 3 segments. Often times with no more than a 60 second or 90 second break in between sets. Understanding the difference will be important as we cover the following fitness goals and how they are broken down.
   
   Your Fitness Goals
   
   The most common fitness goals we will cover are; General Fitness, Strength, Muscle Hypertrophy, Power, and Endurance. I will also include the percentage of your 1RM (One Rep Max) and the repetitions it should fall under. I don’t usually tell clients to max out on their lifts due an increased probability of injury occurring when pushing or pulling heavy weight for one rep. I recommend is finding your 1RM by performing multiple reps instead. 1RM Calculators are at your fingertips with a quick google search. For example: Step 1 - Find your 5 rep max (heaviest weight you can lift for a specific exercises x 5 reps) Step 2 - enter the data into the calculator and the application will extrapolate the estimated 1RM based on the weight and rep range. (See the table below to compare your reps/1RM percentage)
   
   Finding your Rep Range with your 1RM
   
   Once you find your 1RM for the exercise you’re performing, this chart will help you discover the optimal weight to use for each set. The goal is to maximize, track your growth, and set short term/long term goals. For example: If your rep range is 10 reps per set, the total weight should be 75% of your 1RM.
   
   Rep Range Chart  
   
   
   
   General Fitness
   
   If you’re a beginner, the focus is typically on strength/muscle building and/or trimming unwanted fat. For my clients seeking strength/muscle building, I suggest a rep range of 8-15 reps. This is spread out over the course of  8-12 exercises focusing on the entire body; upper body, lower body, and core specific. Your mission is to become comfortable while you become accustomed to specific exercises. Note: If you’re a beginner, I don’t suggest attempting your 1RM calculations. Your goal is general fitness, not risking unnecessary injury for yourself and others.  When choosing the weight to lift with, I make sure it falls within the moderately heavy range. Meaning they should start to feel fatigued nearing the last reps of each set, but shouldn’t be struggling to complete the rep/set.
   
   Recommended Supplement Stack; The Foundation Stack
   
    
   
   Muscle Hypertrophy: Rep Range 8-12 reps (70-80% of 1RM)
   
   Muscles need to experience metabolic stress (lactic acid is produced in the muscle tissues during strenuous exercise) in order to grow. Combining intense workouts with rest and a proper diet/supplementation will help the muscle repair and grow larger. Hypertrophy training is optimally reached at an 8-12 rep range. Your goal is to reach failure during the last 2-3 reps of your set. I recommend having someone (experienced) spot you during free weight exercises in case you reach failure.
   
   Recommended Supplement Stacks; Sports Performance Stack
   
   Weight-loss Stack 
   
    
   
   Muscle Endurance: Rep Range 15+ (65% and below of 1RM)
   
   Endurance training will include high repetition with at least 15 (controlled/proper form) reps and up to 20 or 30. Higher reps will require lighter weight. Make sure you understand why this is your goal and don’t let your ego get in the way while you’re training next to the grunting meat heads of the gym. Too much weight + high reps = bad form and injury.
   
   Recommended Supplement Stack: Sports Performance Stack 
   
   Strength: Rep Range 1-5 (87-100% of 1RM)
   
   If your goal is strength, you need to lift heavy with fewer reps. Your rep range should be within 1-5 reps and your rest time, no longer than 3-5 minutes. The time it takes to complete a rep should be never exceed 4 seconds. This is called “Time under Tension” and is broken into two phases; “Concentric” and “Eccentric”.  Concentric (Positive) Contractions: This contraction shortens your muscle as it acts against resistive force (i.e. weight). For example, during a bicep curl, the bicep contracts concentrically during the lifting phase of the exercise. Eccentric (Negative) Contractions: During these contractions, the muscles lengthen, while producing force. Usually by returning from a shortened (concentric) position to a resting position. Using the same example above, the lowering of the weight back down during a bicep curl is an eccentric contraction for the bicep. Think of this as “putting on the breaks.” You’re basically slowing the descent of the weight back down, instead of allowing the weight (and gravity) to just pull your arm back down passively.
   
   Controlling the weight and your form is very important. Training with a partner (spotter) is ideal, to ensure your form is correct and if you reach failure, you will have someone to help spot you to avoid injury and looking like a goof ball.
   
   Recommended Supplement Stack; Muscle Building Stack
   
   Power: Rep Range 1-3 (93-100% of 1RM)
   
   If your goal is power your workouts should not be confused with a strength training regiment. “Power” is the ability to move an object with explosiveness and speed. Powerlifting is all about the acceleration phase of your lift. Great examples of powerlifting movements can be found in Olympic-Style Lifting: Snatch, Cleans, Jerks, etc. An excellent way to train for power is to complete 3-5 sets of 1-3 reps and the calculated weight should be set between 93-100% (80-85% is also acceptable) of your 1RM. The goal is to perform your lifts as quickly as possible with a 2-4 minute rest between sets. Many of the “Olympic-Style” lifts incorporate your entire body and or multiple muscle groups at once. Each muscle group can be worked in this fashion approx 2-4 times per week, depending on the individual and his/her exercise tolerance level.
   
   Recommended Supplement Stack; Muscle Building Stack
   
   Remember, the success of your fitness goals is dependent on consistency. More importantly “abs are made in the kitchen” before you begin training, make sure you have a concrete nutrition/supplement plan to optimize your performance and set out to achieve your goals. Your diet/supplementation will look different for each of these training styles listed. Good luck and don’t forget to share your struggles/success with us.
   
   
   
   Sean Sarantos, Certified Fitness Master Trainer/Dog Lover
   
   IG: @sean_sarantos

5. January 17, 2019

   Keto Diet - Is It For Me?EVERYTHING YOU NEED TO KNOW ABOUT KETO DIET
   
   The keto diet is all the rage recently, but it’s actually been around for almost a hundred years. It was first used as a medical diet therapy in the 1920’s, and has only recently (15 years or so) been utilized as a weight loss strategy.
   
    
   
   What is Keto?
   
   “Keto” is short for ketosis, the metabolic state of burning fats (in the form of ketones) over carbohydrates (aka glucose). Ketones are produced by the liver as an “alternative fuel” to glucose whenever carbs are insufficient to meet energy needs. Once ketones reach a certain level in the blood, it’s called ketosis.
   
   Ketosis is a completely normal metabolic state that can occur with a very low carb diet, during prolonged exercise, after 24 hours of fasting, and in diabetics, who although may be consuming carbs, cannot use them properly.
   
   The liver synthesizes ketones from dietary fats as well as body fat. Virtually all tissues that metabolize glucose can just as easily use ketones, with the exception of the liver (ironically), and the brain, which needs at least some glucose in addition to ketones. So the surprising fact is, even in ketosis, your body is still making glucose from constituents of protein and fats (a process called “gluconeogenesis”) for use by the muscle, liver, and brain.1
   
    
   
   Benefits of Keto -
   
   One of the biggest benefits of ketosis is that your body is almost completely reliant on fats for energy. When you eat fewer calories than you burn, part of this energy supply comes from body fat, resulting in weight loss and reduced body fat. Research indicates that following a keto diet could result in greater long-term fat loss than a low-fat diet.2 This is thought to be due to increased fat burning, reduced propensity to store fat, and the increased calorie “expense” of breaking protein down for energy. Keto also suppresses appetite, making it easier to stick to a calorie deficit and lose weight.3 It’s worth mentioning that a low-carb, non-ketogenic diet is equally effective at burning body fat. 4
   
   From a heart health standpoint, the keto diet may be superior to a low-fat diet for reducing blood pressure, lowering blood triglycerides, and increasing HDL cholesterol (the kind that reduces fatty plaques in the arteries). 3 Although the keto diet has been shown to increase undesirable LDL cholesterol, it also makes the LDL particles larger and less likely to stick to the arteries.3 Long-term, the keto diet appears beneficial for those with high cholesterol.5
   
   Keto also seems to be a useful tool for reducing inflammation and improving markers of metabolic syndrome, and type 2 diabetes (all diseases of carbohydrate intolerance) as well.3 The ketogenic diet is currently being implemented as a treatment for acne, cancer, tumors, PCOS, Alzheimer’s, Parkinson’s, epilepsy, seizures, respiratory issues, and more.3,6
   
    
   
   Are there any drawbacks or dangers with a keto diet?
   
   The first drawback is you won’t be getting a lot of micronutrients from fruits and vegetables. This can be mitigated by a high-quality, well-rounded multivitamin and multi-mineral supplement. I recommend Nutritox Multi Vitamins.
   
   Inadequate fiber can also be an issue leading to digestive issues such as diarrhea, constipation, and compromised gut bacteria. Having poor gut flora has been linked to allergies, food intolerances, compromised immune function, and a leaky gut. However, it’s not impossible to get the recommended 25 grams of fiber on a keto diet. As long as you’re choosing low-calorie, high-fiber vegetables (cauliflower, celery, greens, lettuce, broccoli and eggplant). A normal amount of fiber will not kick you out of ketosis, since fiber doesn’t contribute much regarding energy. This is why I recommend using “net carbs” when calculating carb intake (grams of total carbs minus grams of fiber and sugar alcohols). Most people can stay in ketosis with 50 grams of carbs daily, and of that 25 grams being fiber (equal to 25 grams of net carbs).
   
   You may notice poor training performance on the keto diet, particularly with high-intensity workouts, at least until you’re “keto-adapted” about a month into the diet. A recent study showed a 7% loss of power and 15% loss of endurance for athletes placed on a keto diet four days prior to the test.7 Another study found that “keto-adapted” athletes actually performed better on sprint tests compared to the high-carb athletes.8 Additionally, another study put athletes on a keto diet and found no difference in strength or power performance when testing vertical jump, 1RM bench press and back squat, maximum-rep bench press, and a 30-second cycling test.9 Individual performance may depend on how well the person is keto-adapted, but either way, keto isn’t going to completely ruin your workouts. In fact, training for endurance on very low carbs improves endurance and race times once carbs are added back.10
   
   Losing muscle is another worry, particularly among the bodybuilding community. However, a recent study of strength-training men showed an increase in lean mass following a keto diet compared to a high-carbohydrate diet with the same protein content and training regime.11 Overall, there aren’t any jaw-dropping benefits nor adverse effects in terms of lean muscle mass following a keto diet.12-13
   
   Some have expressed concern that following the keto diet long-term causes poor carb tolerance in healthy adults. There is little research, but the phenomenon appears to be only a temporary consequence of being “fat-adapted” versus “carb-adapted.” Keto dieters who gradually increase carbs seem to have no issue tolerating them in the long run. Just don’t try to jump into the “300+ carb club” post-keto or you’re in for some serious trouble!  
   
   A more serious claim is that a keto diet causes fatty liver (mostly YouTube health “gurus”). Ketogenic diets have actually been used to slow the progression of non-alcoholic fatty liver disease (NAFLD),14 though it’s not a cure. Still, I wouldn’t recommend trying the keto diet if you have a history of liver disease, at least without your doctor’s approval.
   
   Another misconception is that ketogenic diets cause gallstones and even gallbladder removal. In fact, cholesterol and healthy fats promote bile production and flush the gallbladder of stagnant bile, helping prevent stones. Multiple studies have shown that low-carb, high-fat diets are actually beneficial for gallbladder health.15
   
    
   
   Can children do a Keto Diet?
   
   Long-term keto diets in children have been shown to increase the risk of kidney stones.16 On the other hand, recent findings in adult studies suggest keto-like diets may instead be beneficial chronic kidney disease.17 If you suffer from kidney disease or have in the past, do not prescribe yourself with any dietary intervention without first speaking to your doctor.  
   
   Bone loss and stunted growth have also been measured in children following the keto diet long term. This is thought to be the result of sub-clinical acidosis. However, research in adult women showed no effect on bone density.19
   
    
   
   How do I reach Ketosis and how will I know?
   
   Now that we’ve covered all the bases, you may be wondering – how do I start? Well, the faster you can deplete your body’s glycogen stores (carbs stored in the muscle and liver), the faster you will get into ketosis. The average person stores about 2,000 calories or roughly 500 grams of glycogen between their muscle (350-500g) and liver (100g) stores.
   
   There are multiple ways to deplete glycogen, but first you need to restrict carbohydrate intake to less than 50 grams per day with at least 20 grams coming from fiber. You will need to cut carbs to less than 30 grams per day if your getting very little fiber (not recommended). Since your liver can make glucose from excess amino acids, you must also restrict protein intake (including amino acid supplements) to 20- 25% of total calories (30% if restricting calories for weight loss). With this diet protocol alone and no exercise, you should be in ketosis within 4-5 days.
   
   You can accelerate the path to ketosis with intense full-body workouts, HIIT cardio, and heavy lifting to failure. All of these will deplete glycogen in both the muscle and the liver. High-intensity exercise burns up to 65% of calories from carbs, whereas low-intensity exercise burns 40% or less from carbs (at least until you’re carb-depleted, then everything shifts toward fat-burning). Just four hours of moderate-high intensity exercise can deplete glycogen sufficiently for ketosis. So, if you did the above diet protocol plus two hours of moderate-intense exercise each day, you could be in ketosis as quickly as 48 hours.
   
   Now, the absolute quickest way to get into ketosis is fasting for 24 hours. You can drink water, black coffee, or consume anything with almost no calories. It sucks, yes, but it will get the job done much sooner.
   
   The most accurate way to test whether you’re in ketosis is using a blood ketone meter that pricks your finger. If that sounds unpleasant, you can use urine keto strips or a keto breathalyzer, though less reliable. A super easy way to tell you’re in ketosis is having “fruity” bad breath (you’ll want to brush your teeth several times per day or chew sugar-free gum).
   
    
   
   Do I need any special supplements?
   
   Besides a good quality multivitamin/multi-mineral, there are a few other supplements that can make your keto experience healthier as well as more enjoyable.
   
   Getting adequate electrolytes (sodium, potassium, magnesium, and calcium) helps counteract the loss of water and minerals due to ketosis. Electrolytes are also vital for nerve function, muscle contraction, hydration, and many other metabolic reactions in the body. Aim for at least 1,500mg sodium per day (more if sweating a lot), 300-400mg of supplemented magnesium daily, 4,000-5,000mg of potassium from foods (nuts, avocados, salmon, leafy greens, broccoli, mushrooms), and 1,000mg calcium from foods (dairy, sardines, almonds, seeds, and leafy greens).20 If you don’t think you’re getting enough potassium and calcium from your diet, add an electrolyte drink during your workouts. (Link to ISO EAA’s)
   
   To avoid digestive issues, I recommend a good probiotic (capsules, powder, or live cultures) and prebiotic fiber supplement (such as psyllium husk capsules). In addition, if you’re not getting three cups of low carb veggies in per day, a greens supplement may help replace the micronutrients and antioxidants you’re missing. Look for one with spirulina, which has been shown to reduce total blood cholesterol, LDL cholesterol, and triglycerides while increasing HDL cholesterol (the good kind).21
   
   MCT oil and coconut oil are excellent sources of medium-chain triglycerides (fats) that readily metabolize into energy and promote ketosis. Both can help improve energy levels while on the keto diet. The difference between coconut oil and MCT oil is the amount of caprylic acid, a fatty acid that provides almost instantaneous energy and is preferred by the brain. Coconut oil has almost no caprylic acid, so this is where MCT oil really shines.
   
   Supplementing with exogenous ketones makes it easier to get high levels of ketones in your blood and enter ketosis faster, but they reduce the need to make ketones from your own body fat. One of the main reasons keto is so great for weight loss is because synthesizing ketones burns a lot of calories – consuming exogenous ketones does not.22 Other benefits of exogenous ketones, such as appetite suppression and lowered blood sugar, can be achieved with diet-induced ketosis. That said, if you’re really struggling with your workouts or feeling overly exhausted during initiation into the diet, exogenous ketones might give you a little boost.
   
    
   
   What should I expect?
   
   The keto diet can be rough at first. For the first week (or weeks), you will probably experience fatigue and trouble focusing as your body adapts to the lack of carbs. It’s fairly common to have headaches as your brain switches to ketones for fuel, digestive issues as your gut adjusts to the high fat intake, and diminished training performance due to depleted muscle glycogen. Don’t be surprised if you have insomnia either – carbs aid sleep by increasing serotonin and tryptophan levels. Melatonin is an effective natural sleep aid, and I’ve mentioned several supplements in the previous segment to relieve other side effects. On the plus side, you could lose as much as 5-10 pounds (mostly water) the first week, which is super motivating!
   
   Once you’re in full ketosis, you may notice fruity bad breath or “sweet-smelling” pee, which are sure signs that ketone levels are high. You should also start to feel less hungry, as ketones suppress appetite hormones and stabilize blood sugar. Dry mouth and constant thirst are also common, due to a loss of water and electrolytes. Many keto dieters report improved focus and mental clarity, likely a combination of level blood sugar and heightened cortisol levels (the “fight or flight” hormone).
   
   About a month into the diet, you should be feeling pretty energetic (assuming your calories aren’t too low), and begin to perform better in the gym. On the downside, you may start to miss some of those high-carb comfort foods, or become weary of saying “no thank you” to various offerings at social gatherings. This is where keto-friendly recipes and a good support system can make all the difference.
   
   If you choose to drink alcohol during keto, just exercise moderation and choose drinks that are low in carbs (dry wine, certain beers, straight liquor). This won’t kick you out of ketosis, as a matter of fact it can actually push you further into ketosis, even dangerously so. Since alcohol is toxic, it’s metabolized first priority over ketones and other nutrients. Fats and carbs are stored under these circumstances, but ketones cannot be stored so they build up in the blood before being eliminated in your urine. Be careful – drinking in ketosis makes you drunk quicker and way more hungover!
   
    
   
   How long should I follow the keto diet?
   
   It has been in use for nearly a century, the keto diet has sufficient time to demonstrate long-term benefits in those who maintain it and persisting benefits even in those who discontinue it.23 That said, if you don’t require a ketogenic diet for medical reasons, you may decide to shift into a different nutritional approach you reach your goals.
   
   Some experts recommend transitioning into a high-fiber “cyclical” keto diet with targeted higher carb days (100-150g) for additional health benefits and muscle growth.24 Other health authorities suggest a Mediterranean, Atkins, low-glycemic or Paleo-style diet for weight maintenance post-keto. Personally, after two years on keto, I prefer intermittent fasting with carb-cycling (similar to cyclical keto) for weight maintenance. It’s helped me put on muscle, avoid fat gain, and given me enough flexibility to enjoy life. Feel free to experiment and find what’s best for you!
   
    
   
   Sources:
   

   
   
   1. Volek, Jeff S., et al. “Metabolic Characteristics of Keto-Adapted Ultra-Endurance Runners.” Metabolism, vol. 65, no. 3, 2016, pp. 100–110., doi:10.1016/j.metabol.2015.10.028.
   
   
   2. Bueno, Nassib Bezerra, et al. “Very-Low-Carbohydrate Ketogenic Diet v. Low-Fat Diet for Long-Term Weight Loss: a Meta-Analysis of Randomised Controlled Trials.” British Journal of Nutrition, vol. 110, no. 07, July 2013, pp. 1178–1187., doi:10.1017/s0007114513000548.
   
   
   3. Paoli, A, et al. “Erratum: Beyond Weight Loss: a Review of the Therapeutic Uses of Very-Low-Carbohydrate (Ketogenic) Diets.” European Journal of Clinical Nutrition, vol. 68, no. 5, 2014, pp. 641–641., doi:10.1038/ejcn.2014.47.
   
   
   4. Johnston, C. S., S. L. Tjonn, P. D. Swan, A. White, H. Hutchins, and B. Sears. "Ketogenic Low-carbohydrate Diets Have No Metabolic Advantage over Nonketogenic Low-carbohydrate Diets." Advances in Pediatrics. May 2006. Accessed July 16, 2018. https://www.ncbi.nlm.nih.gov/pubmed/16685046.
   
   
   5. Dashti, H.M., Al-Zaid, N.S., Mathew, T.C. et al. Mol Cell Biochem (2006) 286: 1. https://doi.org/10.1007/s11010-005-9001-x
   
   
   6. Klement, Rainer J. “Beneficial Effects of Ketogenic Diets for Cancer Patients: a Realist Review with Focus on Evidence and Confirmation.” Medical Oncology, vol. 34, no. 8, 2017, doi:10.1007/s12032-017-0991-5.
   
   
   7. Wroble KA, Trott MN, Schweitzer GG, Rahman RS, Kelly PV, Weiss EP. Low-carbohydrate, ketogenic diet impairs anaerobic exercise performance in exercise-trained women and men: a randomized-sequence crossover trial. J Sports Med Phys Fitness 2018 Apr 04. DOI: 10.23736/S0022-4707.18.08318-4
   
   
   8. Mcswiney, Fionn T., Bruce Wardrop, Parker N. Hyde, Richard A. Lafountain, Jeff S. Volek, and Lorna Doyle. "Keto-adaptation Enhances Exercise Performance and Body Composition Responses to Training in Endurance Athletes." Metabolism 83 (2018). doi:10.1016/j.metabol.2017.11.016.
   
   
   9. Sawyer, Jason C., Richard J. Wood, Patrick W. Davidson, Sean M. Collins, Tracey D. Matthews, Sara M. Gregory, and Vincent J. Paolone. "Effects of a Short-Term Carbohydrate-Restricted Diet on Strength and Power Performance." Journal of Strength and Conditioning Research 27, no. 8 (2013): 2255-262. doi:10.1519/jsc.0b013e31827da314.
   
   
   10. Zajac, Adam, Stanisław Poprzecki, Adam Maszczyk, Miłosz Czuba, Małgorzata Michalczyk, and Grzegorz Zydek. "The Effects of a Ketogenic Diet on Exercise Metabolism and Physical Performance in Off-Road Cyclists." Nutrients 6, no. 7 (2014): 2493-508. doi:10.3390/nu6072493.
   
   
   11. Rauch, Jacob T., Jeremy E. Silva, Ryan P. Lowery, Sean A. Mccleary, Kevin A. Shields, Jacob A. Ormes, Matthew H. Sharp, Steven I. Weiner, John I. Georges, Jeff S. Volek, Dominic P. D’Agostino, and Jacob M. Wilson. "The Effects of Ketogenic Dieting on Skeletal Muscle and Fat Mass." Journal of the International Society of Sports Nutrition 11, no. Suppl 1 (2014). doi:10.1186/1550-2783-11-s1-p40.
   
   
   12. Manninen, Anssi H. "Very-low-carbohydrate Diets and Lean Body Mass." Obesity Reviews 7, no. 3 (2006): 297. doi:10.1111/j.1467-789x.2006.00271.x.
   
   
   13. Finn, Christian. "What 15 Studies Say About Building Muscle on A Ketogenic Diet." Muscle Evo. Accessed July 16, 2018. https://muscleevo.net/ketogenic-diet-muscle-growth/
   
   
   14. Tendler, D., S. Lin, J. R. Yancy, J. Mavropoulos, P. Sylvestre, D. C. Rockey, and E. C. Westman. "The Effect of a Low-carbohydrate, Ketogenic Diet on Nonalcoholic Fatty Liver Disease: A Pilot Study." Digestive Diseases and Sciences. February 2007. Accessed July 16, 2018. https://www.ncbi.nlm.nih.gov/pubmed/17219068.
   
   
   15. Eenfeldt, Andreas, M.D. "Gallstones and Low Carb." Diet Doctor. November 24, 2017. Accessed July 16, 2018. https://www.dietdoctor.com/gallstones-and-low-carb.
   
   
   16. Kossoff EH, Zupec-Kania BA, Rho JM. Ketogenic diets: an update for child neurologists. J Child Neurol. 2009 Aug;24(8):979–88. doi:10.1177/0883073809337162
   
   
   17. "High Fat, Low Carb Diet Beneficial for CKD Patients." Renal and Urology News. Accessed July 16, 2018. https://www.renalandurologynews.com/nutrition/high-fat-low-carb-diet-beneficial-for-ckd-patients/article/314032/
   
   
   18. Bergqvist AG. Long-term monitoring of the ketogenic diet: Do's and Don'ts. Epilepsy Res. 2011 Aug 18;100(3):261–6. doi:10.1016/j.eplepsyres.2011.05.020
   
   
   19. Brinkworth, Grant D., Thomas P. Wycherley, Manny Noakes, Jonathan D. Buckley, and Peter M. Clifton. "Long-term Effects of a Very-low-carbohydrate Weight-loss Diet and an Isocaloric Low-fat Diet on Bone Health in Obese Adults." Nutrition 32, no. 9 (2016): 1033-036. doi:10.1016/j.nut.2016.03.003.
   
   
   20. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate’ at NAP.edu.” National Academies Press: OpenBook, www.nap.edu/read/10925/chapter/1#xvi.
   
   
   21. Serban, C., et al. “A Systematic Review and Meta-Analysis of the Impact of Spirulina Supplementation on Plasma Lipid Concentrations.” Atherosclerosis, vol. 241, no. 1, 2015, doi:10.1016/j.atherosclerosis.2015.04.935.
   
   
   22. Sheridan, Mike. “Avoid This Ketogenic Rip-Off.” T NATION, www.t-nation.com/diet-fat-loss/avoid-this-ketogenic-rip-off.
   
   
   23. Kossoff, Eric H., and Jong M. Rho. “Ketogenic Diets: Evidence for Short- and Long-Term Efficacy.” Neurotherapeutics, vol. 6, no. 2, 2009, pp. 406–414., doi:10.1016/j.nurt.2009.01.005.
   
   
   24. “Study: Those Following a High Fat Diet Live Longest.” Health Impact News, 12 Sept. 2017, healthimpactnews.com/2017/study-those-following-a-high-fat-diet-live-longest/.
   
   

   
   
   
   Sarah Wilkins, Nutritionist, B.S. Dietetics
   
   IG: @no_excuses_chick

6. September 25, 2018

   How To Create A Diet Plan For BeginnersNeed help creating a diet plan? I've put together a comprehensive guide to help beginners build out their optimal diet plan complete with a grocery list and example diet!
   
   Most of us know now that in order to get into lean shape, an effective diet plan is key. We also know that to lose weight we need to burn more calories than we consume. But that’s pretty much where most folks draw the line for self-education. Some people are lucky to get decent results with sub-optimal diets, but most get no results in that process. This article is designed to help you avoid many of those common mistakes and get the best results for the body you want year-round! 
   
   Forewarning: there is a lot of information in this article but I still recommend everyone to take some time to study and learn additional information for questions you might have.
   
    
   

   DIET

   
   You are hungry and I know it! But before we get into the actual diet plan we need to cover a few things. The building blocks of creating a successful diet plan for fat loss are just as important as the diet itself. When you start to understand these, you will be able to tell which diet plans will work well for you, and why other ones which look great on the surface might not be good for you personally. You must remember that there is no ONE diet that is the best for everyone! After reading these common mistakes you should be better able to adjust the diet plan for yourself.
   
    
   

   COMMON MISTAKES

   
   Let’s take a look at some common mistakes that can hinder your fat loss results. Keep in mind that some are the result of poor information but others are just from negligence. We can’t forget just how easy it is to make some of these mistakes without realizing it; I know I’ve made some!
   

   
   
   • NOT EATING ENOUGH
   
   

   
   Not consuming enough food or the RIGHT FOODS will hinder your fat loss journey in many ways. The fewer calories you consume, the more efficient your metabolism becomes. Now for most, that sounds like a good thing right? In this case, it’s not.
   
   A more efficient metabolism means that your body burns fewer calories, and less total fat as a result. That means if your calorie levels are too low, your muscle tissue has a better chance of being burned for energy. On top of that, a decrease in calories can also have an impact on your performance in the gym.
   

   
   
   • EATING TOO MUCH
   
   

   
   Now on the other hand eating too many calories or too much of the wrong foods can be just as bad. Eating more will cause your body to burn more total calories and will make your metabolism more inefficient. This is a tool that must be used intelligently; it doesn’t mean you can just got out and eat as much as you want!
   

   
   
   • NOT DRINKING ENOUGH WATER
   
   

   
   Most people understand the importance of drinking enough water... yet those same people are likely guilty of still not drinking enough water! As silly as it sounds, you actually need to put effort into drinking water. Too many of us rely on the feeling of thirst to tell us we need to hydrate. General rule of thumb, your urine should stay clear or very light yellow. The darker it is, the stronger the sign of dehydration.
   
   These are just a handful of MANY common mistakes made day after day.  If you start to tackle these one by one, you’ll already be well on your way to better eating habits.
   
    
   

   THE TRIFORCE OF FOODS

   
   Before we go to the supermarket and stock up on the goodies lets try and understand WHAT we're getting and WHY we're getting it.
   

   MACRONUTRIENTS... WHAT THE HECK ARE THEY!?

   
   Well for those of us who are a little out of the box when it comes to nutrition this word might as well be some foreign space language. Macronutrients or "macros" are the nutrients that provide calories (energy). These nutrients are what your body requires for growth, metabolism, and other important functions that your body performs. "Macro” means large, so the macronutrients are what you need in LARGE amounts. The 3 Macronutrients are: Carbohydrates, Proteins, and Fats - these 3 in combination will comprise most of your diet plan. Let's look at each one individually
   

   CARBOHYDRATES:

   
   Oh carbs, this bad boy gets such a negative moan when spoken about. Too many folks see carbs as the devil, like eating them will cause you to gain an extra chin and slowly get "cankle" syndrome. When carbs are integrated properly into ones diet it becomes as important as putting gas into a car. Because in retrospect that is EXACTLY what you are doing! The human body breaks down carbs into glucose molecules though digestion. Once broken down, carbs will turn into ENERGY, literally FUELING your mind and body. Now I can bore the hair off your head (sorry if you are already bald) with naming all the scientific mumbo jumbo that goes into Carbs, but I don't want to flood your mind into submission! I want you to enjoy what you learn and incorporate that into your lives! Lets just get down to business and reach the bottom line right!? You want to consume what is right for your body. Do your best to stay away from the highly processed carbs. Why you ask? Well my little baby birds, allow me to feed you some morsels of knowledge. The more a food is processed beyond its original state the faster it is to digest. I already know the question that comes to mind is "what's wrong with that?" Well, the faster you can digest something the sooner your hunger will kick in again. Leading most people to OVEREAT throughout the day. Stick to natural, whole foods and you will feel fuller for longer periods of time and give control back to your body.
   

   PROTEINS:

   
   Think of water, it's the most abundant molecule in your body right? Well protein is the 2nd! The importance of protein in your system cannot be understated. It is required to maintain what muscle you already have and GROW what new tissue you want. Not having enough protein in your diet is not only damaging to your progress, but NOT having enough will put stress on your body forcing it to receive the necessary protein-related nutrients from your own muscles, vital organs, etc.
   
   Summary: PROTEINS = important!
   

   FATS:

   
   So just to be clear, FAT (lipids) also provide energy for the body. They have many vital roles such as insulating body organs, keeping body temperature at a level state and promoting healthy cell function. When people see or hear the word FAT they cringe and point the finger at it like it's the black sheep of the nutritional family! Even though it's nearly impossible to cut fats completely out of your diet, it's also UNSAFE! Certain fatty acids are ESSENTIAL nutrients folks, meaning that you can't produce them in your body from different compounds and they must be consumed through food or supplement sources.
   

   So lets make it ourselves!

   
   Like I said at the beginning of the article. There is no ONE PERFECT diet plan for everyone. What works for some may not work for others. This is exactly why I am giving you the information you need in order to help make a diet plan set around YOU. Keep in mind that you can spend hours upon hours in the gym, day after day, but without the proper diet plan all that work is basically null and void! We as a society have unfortunately been brainwashed to believe that healthy foods are boring and bland. BLASPHEMY I SAY!!! There are more and more blogs, websites, social media accounts, etc. that are constantly posting new healthy and DELICIOUS ways to get a nutritious diet! I always tell folks that whatever unhealthy food you enjoy whether it be pizza, fried chicken, hamburgers, there is always a healthy alternative, just takes time and effort to make it! 
   
   You're on the MAN Sports website because you have a certain goal in mind, and it’s usually a goal that will require some time to reach. But when it comes to my methods I am a firm believer in the 24-hour goal! A big reason why people fail to reach their goals is because they focus too much on the time that it will take and that leads to discouragement during the process. The 24-hour goal is exactly what it sounds like. Your goal for the day is to eat all your meals and get a workout in. If you get both of them completed than BOOM you’ve reached your daily goal! Now keep in mind this can go for a ton of tasks, it doesn’t have to be those 2 specifically! But, if you train your body and mind to just focus on the day-to-day goals, than you won’t be so overwhelmed about the long term goal down the road.
   
    
   

   Calculating the BMR

   
   BMR stands for Basal Metabolic Rate and it is the amount of calories your body needs in order to function in a state of rest. So how do we calculate it?
   
   You can easily search online using the keywords “BMR calculator” and find one that will give you you’re numbers. You can also easily find BMR formulas that give you an estimate of what they will be for each given activity factor.  Apps such as Nutritionist + and MyFitPal also give you quick ways to see your overall numbers. However, I’m a big believer that you should always have them on hand just incase you can’t get online to check them. So here ya go!
   
   Step 1. Estimate Your BMR:
   
   Use the following formula:
   
   370 + (21.6 X lean body mass in kg) or 370 + (9.8 X lean body mass in lbs)
   
   If you weigh 200 pounds, and your approximate body fat is 10%, then you would have a lean mass of 180 lbs (200 - 10%). This gives us 2134 calories as our "BMR".
   
   Step 2. Activity Factor:
   
   Next, multiply the number from step 1 by the following:
   
   Sedentary (desk job, with little or no exercise) = BMR X 1.2
   
   Lightly Active (light exercise/sports 1-3 days/week) = BMR X 1.375
   
   Moderately Active (moderate exercise/sports 6-7 days/week) = BMR X 1.55
   
   Very Active (intensive exercise/sports 6-7days/week) = BMR X 1.725
   
   Extremely Active (intensive daily exercise/sports & physical job or twice per day) = BMR X 1.9
   
   So with the example above, and with exercise 6 times per week, we get 2134 X 1.725 = 3681
   
   Step 3. Subtract 15%:
   
   3681 - 15% = 3129 (3681 X .15 = 552 & 3681 - 552 = 3129) YOU NOW HAVE YOUR STARTING CALORIE INTAKE!!!
   
    
   

   BUT WHAT ABOUT THE MACRONUTRIENTS!?!?

   
   I am getting to them!!! Now keep in mind that these ratios are ONLY a guideline and by no means set in stone (an app can give you much more accurate numbers.) The timing of your nutrients is much more important than overall ratios. With that being said you should be trying to get 30-50% of your calories from carbs, with most of them eaten 0-6 hours post workout. 30-40% of your calories should come mostly from lean sources of protein. 20-30% of your calories are coming from good fats. Not too difficult to understand right? Rocket science this is NOT people!
   
    
   

   MAKE THE HIT LIST AND BECOME A GROCERY ASSASSIN

   
   I will not name SPECIFIC foods for your diet plan. Instead this template is going to be based on YOU choosing the food and filling it in the slot you want. There is no real reason for me to name a certain foods anyways, besides my own personal preference. These will allow you the flexibility to be creative with what you want to eat!
   
   This diet plan will be based on high & low carb days, which are based on workout days. Workout days will require more carbohydrates, while non-workout days will require less.
   
   You can also use the High Carb days for Leg and Back days and Low Carb for all other days if you wish.
   

   
   
   • Proteins:
   
   

   
   Egg whites
   
   Chicken Breast Grilled
   
   Chicken thighs
   
   Turkey Breast
   
   Beef (lean, sirloin, flank steak, ground beef, bison beef)
   
   Salmon o Tilapia
   
   Tuna
   
   Scallops
   
   Cottage Cheese
   
   Shrimp
   

   
   
   • Carbs:
   
   

   
   Brown Rice
   
   Sweet Potatoes
   
   Oats, steel cut
   
   Quinoa
   
   Whole Wheat bread o Ezekiel Bread
   
   Whole Wheat bagel
   
   Apples and Oranges
   
   Pinto Beans
   
   Basically most fruits and veggies!
   

   
   
   • Fats
   
   

   
   Flax seed oil
   
   Olive oil
   
   Avocado
   
   Almonds unsalted
   
   Walnuts
   
   Peanuts
   
   Peanut butter 100% natural
   
   Fish oil Softgels
   

   
   
   • FRUITS AND VEGETABLES:
   
   

   
   Fruits:
   
   Grapefruits
   
   Watermelon
   
   Strawberries
   
   Blackberries
   
   Currants
   
   Blueberries
   
   Rhubarb
   
   Oranges
   
   Cantaloupe
   
   Vegetables:
   
   All fibrous, low-calorie vegetables
   
   Carrots
   
   Celery
   
   Lettuce
   
   Other leafy greens
   
   Cucumbers
   
   Turnips
   
   Tomatoes
   
   Radishes
   
   Broccoli
   
   Cauliflower
   
   These lists are just to give you a general idea. Other fruits & vegetables that are low-calorie density can also be eaten frequently. Choices that contain higher amounts of calories such as bananas or avocados need to be counted as part of the daily calories.
   
    
   

   HOW IT WILL ALL LOOK TOGETHER (SAMPLE DIET PLAN)

   
   Do your best to divide your protein intake up roughly between your meals. About 2/3 – 3/4 of your carbs should be eaten post-workout and up to 4-6 hours after your workout.
   
   BREAKFAST - About 15% Of Total Caloric Intake
   

   
   
   • 1/3 starchy carbohydrates (oatmeal, whole wheat bread ,etc.)
   
   
   • 2/3 of protein (eggs, milk, lean meat)
   
   
   • Small portion (1 spoonful) of good fats (fish oil, olive oil, nuts, etc.)
   
   
   • Your choice of fruits & or vegetables from the list
   
   
   • Water or Green Tea
   
   
   • ALL OTHER PRE WORKOUT MEALS & AFTER 4-6 HOURS AFTER WORKOUT:
   
   
   • 1/3 of starchy vegetables and/or fruits (greens, sweet potato, salad, etc.)
   
   
   • 2/3 of lean protein
   
   
   • Small Portion of good fats
   
   

   
   

   
   
   • Any of the listed fruits and vegetables • Water or Green Tea to drink
   
   

   
   

   PRE-WORKOUT NUTRITION (optional, But IDEAL)

   
   

   
   
   • 30-40 grams of fast absorbing carbohydrates Use MAN Sports ISO-Carb supplement for best results
   
   
   • 5-15 grams of MAN Sports ISO-Protein or ISO-AMINO BCAA powder
   
   

   
   

   POST-WORKOUT NUTRITION (Get ASAP)

   
   

   
   
   • 20-40 grams of MAN Sports ISO-Protein Whey Protein Isolate
   
   
   • 40-80 grams of fast absorbing MAN Sports ISO-Carb
   
   
   • 5-10 grams of MAN Sports ISO-AMINO BCAA's
   
   
   • 5 grams of Man Sports Glutamine
   
   

   
   

   1-2 HOURS AFTER WORKOUT

   
   

   
   
   • 1/2 of Starchy Carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)
   
   
   • 1/2 of lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)
   
   
   • Minimal fats
   
   
   • Any fruits and vegetables from the list • Water or green tea to drink
   
   

   
   

   3-4 HOURS AFTER WORKOUT

   
   

   
   
   • 1/2 of starchy carbs ( Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)
   
   
   • 1/2 lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)
   
   
   • Small serving of extra good fat
   
   
   • Any fruits & vegetables from the list • Water or green tea to drink
   
   

   
   

   4-6 HOURS AFTER WORKOUT

   
   

   
   
   • 1/3 of starchy carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)
   
   
   • 2/3 lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)
   
   
   • Small serving of extra good fat
   
   

   
   

   PRE-BED MEAL

   
   

   
   
   • 1 cup of skim milk
   
   
   • 1/2 scoop of MAN Sports ISO-Protein Whey Protein Isolate
   
   
   • 1/2 scoop of MAN Sports Clean Protein 4 Protein Blend OR 2 cups of skim milk = 1/2 scoop of protein
   
   

   
    
   
   And there you have it!  I know that is a lot of information for you to have read but I hope it has helped in any way possible.  When it comes to changing our lives with incorporating health and fitness, I’ve always found the diet to be the biggest headache and frustration.  The goal of this article is to help make it less confusing in hopes that you can better understand not only what to eat, but the ‘why’ and ‘how’ behind it!  I’m MAN Sports athlete Sean Sarantos and I will be seeing you soon with more helpful info and tips!
   
    
   
   
   
   Sean Sarantos, Certified Fitness Master Trainer/Dog Lover
   
   IG: @sean_sarantos

7. August 9, 2018

   Should You Be Using Creatine?Creatine is hands down one of the most popular supplements ever. With that comes a massive amount of information, countless opinions, "bro science" and myths. We're going to try to make it easy for you to figure out if creatine is right for you.
   
    
   

   What exactly is creatine?

   
   Creatine is a natural compound produced in the body from amino acids. It is mostly found in the muscle, with smaller amounts in the brain and other organs. Creatine regenerates adenosine triphosphate (ATP) in the muscle to produce short, powerful bursts of energy lasting around 10 seconds (think heavy lifts or 100m sprint).¹ The pool of available creatine determines the maximum energy output of your muscles. Think of creatine kind of like horsepower: the more you have, the more weight you can push and pull, and the faster you can go.
   
   The average person uses 2-3 grams of creatine per day, with increased demands in high-performing athletes. While the body can synthesize small amounts of creatine from the amino acids found in high-protein foods, most people would have to consume almost two pounds of meat and fish per day to optimize creatine stores (100g of cooked chicken breast has only 0.4 grams of creatine)!²
   
    
   

   What are the benefits of creatine supplementation?

   
   We know creatine increases strength and performance by maximizing the energy capacity of the muscle, as described above. In practical terms, creatine supplementation can boost your max reps at any given weight as well as your one-rep max (1RM) by as much as 14%.² Creatine also appears to minimize fatigue during high-intensity interval training (HIIT) training,³ and increase endurance in exercise lasting up to two hours by sparing muscle glycogen.⁴
   
   In addition, creatine supplementation can significantly augment muscle growth when combined with heavy lifting. A recent study reported an average of 1.6kg (3.5 pounds) more lean mass gained in the creatine-supplemented test group compared to the placebo group over just eight weeks.⁵ Creatine seems to enhance muscle hypertrophy several ways: improving hydration and nutrient delivery to muscle tissues, increasing satellite cells and muscle fiber size, upregulating genetic factors for muscle growth reducing levels muscle growth inhibitors, and protecting muscles against wasting and aging.²
   
   Creatine supplementation also appears to improve neurological and cognitive function.^6-8 Scientists at the University of Sydney and Macquarie University in Australia found that taking creatine can give a significant boost to working memory (up to 20% improvement) and fluid intelligence (up to 40% improvement in IQ) in young adults.⁹
   
   Even more exciting, creatine supplementation shows promise for preventing various mitochondrial DNA mutations. These mutations are partially responsible for neurodegeneration, aging, premature aging of the skin, and cancerous tumors affecting the colon, bladder, lung, breast, kidney, head, and neck.¹⁰
   
    
   

   What are the side effects of taking creatine?

   
   The only consistent side effect of creatine is weight gain, which comes from water retention in the muscle and increased muscle mass.¹¹ If you’re loading creatine, this can be as much as four pounds initially, but should level out after that. If you’re super worried about the number on the scale, this may cause alarm… but keep in mind, fuller, more-developed muscles will actually make you look leaner.
   
    
   

   Do I need to worry about my kidneys or liver?

   
   Years ago, the media hyped concern over kidney and liver damage with creatine supplementation based on isolated case studies. Yet over two decades, scientific research has thoroughly established that long-term creatine supplementation does not harm the kidneys or the liver in healthy adults.^16-18 Although consuming creatine can elevate urine levels of creatinine (a marker used to diagnose kidney problems), this is considered a “false positive” and is in no way harmful to the body.
   
    
   

   Are there any other health risks to using creatine?

   
   Anecdotal reports of dehydration, cramping, musculoskeletal injury, gastrointestinal distress, and “compartment syndrome” from creatine supplementation have been rare, and unsupported by current research. On the contrary, scientific literature indicates that those using creatine have no greater, and a possibly lower, risk of these issues than those who do not.^12-15
   
    
   

   Who should take creatine (and who should not)?

   
   Adults who are training at high-intensity or concerned with putting on as much lean muscle mass as possible should consider creatine supplementation to maximize performance and results. Mature athletes may also benefit from creatine supplementation to mitigate muscle aging and neurodegeneration.
   
   Those with kidney disease, liver disease, or high blood pressure should not supplement with creatine without a doctor’s permission. Creatine supplementation is not recommended for those under 18 years of age, nor in women who are breastfeeding or pregnant, simply because it has not been sufficiently tested in these groups.
   
    
   

   How much creatine should I use?

   
   Research indicates that supplementing with 0.25 grams of creatine per kilogram of lean mass (2-5 grams of creatine per day for most people) is sufficient to increase muscle stores.¹⁹
   
    
   

   Do I need to ”load” or “cycle” creatine?

   
   While it’s not 100% necessary to load creatine, a loading period is beneficial for increasing creatine stores more quickly and achieving results sooner.^20,21 A standard loading protocol would be 20 grams of creatine per day the first 5-7 days, then 3-5 grams per day after that. There is no need to cycle off creatine (it’s naturally produced in the body), unless you are no longer training at high intensity to warrant it. Otherwise, it’s safe and beneficial to use continuously in healthy adults.
   
    
   

   What’s the best form of creatine?

   
   It seems everyday there’s a fancy new form of creatine: creatine phosphate, creatine HMB, creatine sodium bicarbonate, creatine magnesium-chelate, creatine glycerol, creatine glutamine, creatine beta-alanine, creatine ethyl ester, creatine with cinnulin extract, as well as micronized, effervescent, and serum formulations. Most of these new forms are no better than your standard creatine monohydrate in terms of increasing strength or performance, though often more expensive. Effervescent and serum formulations are actually less effective.
   
   New research suggests that creatine monohydrate combined with beta-alanine may produce greater effects than creatine monohydrate alone, including more pronounced effects on strength, lean mass, and body fat percentage; in addition to delaying neuromuscular fatigue.^22,23 However, you can just as easily take creatine monohydrate with beta-alanine on the side. Those who experience discomfort or bloating with standard creatine formulations, may want to try a micronized creatine, or just choose a higher quality brand to start with!
   
   All in all, creatine monohydrate is by far the most tested and trusted form of creatine.
   
    
   
   Featured Creatine Monohydrate: MAN Sports Creatine 500g
   
   
   
    
   
   Sources:
   

   
   
   1. National Center for Biotechnology Information. PubChem Compound Database; CID=586, https://pubchem.ncbi.nlm.nih.gov/compound/586 (accessed July 6, 2018).
   
   
   2. Cooper, Robert, et al. “Creatine Supplementation with Specific View to Exercise/Sports Performance: an Update.” Journal of the International Society of Sports Nutrition, vol. 9, no. 1, 2012, p. 33., doi:10.1186/1550-2783-9-33.
   
   
   3. Branch J: Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003, 13: 198-226.
   
   
   4. Hickner R, Dyck D, Sklar J, Hatley H, Byrd P: Effect of 28 days of creatine ingestion on muscle metabolism and performance of a simulated cycling road race. J Int Soc Sports Nutr. 2010, 7: 26-10.1186/1550-2783-7-26.
   
   
   5. Burke DG, Candow DG, Chilibeck PD, MacNeil LG, Roy BD, Tarnopolsky MA, Ziegenfuss T: Effect of creatine supplementation. Int J Sport Nutr Exerc Metab. 2008, 18: 389-398.
   
   
   6. Hammett S, Wall M, Edwards T, Smith A: Dietary supplementation of creatine monohydrate reduces the human fMRI BOLD signal. Neurosci Lett. 2010, 479: 201-205. 10.1016/j.neulet.2010.05.054.
   
   
   7. D'Anci KE, Allen PJ, Kanarek RB: A potential role for creatine in drug abuse?. Mol Neurobiol. 2011, 44: 136-41. 10.1007/s12035-011-8176-2.
   
   
   8. Rawson ES, Venezia AC: Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids. 2011, 40: 1349-1362. 10.1007/s00726-011-0855-9.
   
   
   9. Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo–controlled, cross–over trial. Caroline Rae, Alison L. Digney, Sally R. McEwan, Timothy C. Bates. Proc. R. Soc. Lond. B 2003 270 2147-2150; DOI: 10.1098/rspb.2003.2492.
   
   
   10. Berneburg, Mark, et al. “Creatine Supplementation Normalizes Mutagenesis of Mitochondrial DNA as Well as Functional Consequences.” Journal of Investigative Dermatology, vol. 125, no. 2, 2005, pp. 213–220., doi:10.1111/j.0022-202x.2005.23806.x.
   
   
   11. Buford, Thomas W, et al. “International Society of Sports Nutrition Position Stand: Creatine Supplementation and Exercise.” Journal of the International Society of Sports Nutrition, vol. 4, no. 1, 2007, p. 6., doi:10.1186/1550-2783-4-6.
   
   
   12. Greenwood M, Kreider RB, Melton C, Rasmussen C, Lancaster S, Cantler E, Milnor P, Almada A: Creatine supplementation during college football training does not increase the incidence of cramping or injury. Mol Cell Biochem. 2003, 244: 83-88. 10.1023/A:1022413202549.
   
   
   13. Kreider RB, Melton C, Rasmussen CJ, Greenwood M, Lancaster S, Cantler EC, Milnor P, Almada AL: Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Mol Cell Biochem. 2003, 244: 95-104. 10.1023/A:1022469320296.
   
   
   14. Greenwood M, Kreider RB, Greenwood L, Byars A: Cramping and injury incidence in collegiate football players are reduced by creatine supplementation. J Athl Train. 2003, 38: 216-219.
   
   
   15. Greenwood M, Kreider RB, Greenwood L, Byars A: The effects of creatine supplementation on cramping and injury occurrence during college baseball training and competition. J Exerc Physiol Online. 2003, 6: 16-23.
   
   
   16. Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., ... & Antonio, J. (2007). International Society of Sports Nutrition position stand: Creatine Supplementation and Exercise. Journal of the International Society of Sports Nutrition, 4 (6), 6.
   
   
   17. Lugaresi R, Leme M, de Salles Painelli VT, et al. Does long-term creatine supplementation impair kidney function in resistance-trained individuals consuming a high-protein diet? Journal of the International Society of Sports Nutrition. 2013;10(1):1-1.
   
   
   18. Kim HJ, Kim CK, Carpentier A, Poortmans JR. Studies on the safety of creatine supplementation. Amino 2011;40(5):1409-1418.
   
   
   19. Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M: Effect of creatine and weight training on muscle creatine and performance in vegetarians. Med Sci Sports Exerc. 2003, 35: 1946-55. 10.1249/01.MSS.0000093614.17517.79.
   
   
   20. Williams MH, Kreider R, Branch JD: Creatine: The power supplement. 1999, Champaign, IL: Human Kinetics Publishers, 252-
   
   
   21. Kreider RB, Leutholtz BC, Greenwood M: Creatine. Nutritional Ergogenic Aids. Edited by: Wolinsky I, Driskel J. 2004, CRC Press LLC: Boca Raton, FL, 81-104.
   
   
   22. Hoffman J, Ramatess N, Kang J, Mangine G, Faigenbaum A, Stout J: Effect of creatine and beta-alaninesupplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006, 16: 430-446.
   
   

   
   
   
   Sarah Wilkins, Nutritionist, B.S. Dietetics
   
   IG: @no_excuses_chick

8. February 28, 2018

   BRAINBRIDGE - The Ultimate Nootropic Brain Octane

   Plain and simple, BRAINBRIDGE is the most comprehensive nootropic on the market.

   
   So... What's a nootropic?
   
   NOOTROPIC / new-TROP-ik / Also referred to as cognitive enhancers, nootropics are typically supplements or substances that improve brain functions like memory, creativity, focus and motivation.
   

   What is BRAINBRIDGE?

   
   

   BRAIN BRIDGE is a nootropic powder supplement that was formulated for high level thinkers, gamers, students and entrepreneurs. By definition, a nootropic is a supplement or substance that improves brain functions like memory, creativity, focus and motivation. BRAINBRIDGE is backed by natural caffeine and is the ultimate mood-boosting energy supplement that can be taken throughout the day to help boost productivity, ambition, gaming performance and focus. 

   
   

   BRAIN BRIDGE can serve as a replacement for coffee, energy pills, energy drinks and shots. It contains ZERO sugar, no jitters or crash, just super smooth clean energy.

   
   A massive reason we created this product was to fill a void in gaming and/or e-gaming. There were tons of products that flooded that marketplace that were glorified Kool-Aid mixed with a sprinkle of caffeine... not nearly enough to enhance user performance or provide any real benefit aside from a small bit of short lasting energy from the caffeine.
   

   What’s in BRAINBRIDGE?

   
   

   Natural Caffeine from Green Coffee Beans: A great base for a nootropic supplement - 98% caffeine from a plant source provides super smooth energy without the jitters.  

   
   

   Alpha GPC: A natural source of choline - Alpha GPC is a potent memory booster and studies suggest that that it slows the rate of cognitive decline. 

   
   

   TeaCrine: Clinically researched and proven ingredient to provide energy, mental clarity, improved motivation and mood. It also does not increase heart rate or blood pressure. 

   
   

   SerinAid Phosphatidylserine: Scientific studies show SerinAid significantly helps maintain and improve mental performance, mood and contributes to lowering both physical and psychological stress. 

   
   

   BRAIN BRIDGE is can replace your daily coffee or energy drink and boost your thinking so that you can reach the full potential of whatever you are doing. Gamers, students, professionals, athletes and many others can reap the benefits of BRAINBRIDGE and upgrade their daily caffeine intake. 

   
   You can find out more about BRAINBRIDGE by clicking here.

9. February 7, 2018

   Liquid L-Carnitine 1500 - Fat Burning Fuel!

   Looking for the next best thing to add to your stack? Looking to diet down and maintain lean muscle? L-Carnitine might be your best bet. 

   
   

   L-Carnitine 1500 is a stimulant free supplement that promotes muscular energy and fat burning and can be stacked with virtually any other products. It’s basically liquid fat burning fuel! It's a naturally occurring amino acid that helps convert fatty acids in the body into fuel or muscular energy. It will help burn fat and build lean muscle tissue. It has also been shown to improve testosterone levels in some studies.

   
   

   Typically the flavored Carnitine products you find on the market these days are the similar to one another and just not that exciting (you're basic fruit punch, grape, etc.). In typical MAN Sports fashion, we had to be unique and are offering it in 4 awesome flavors:

   
   

   1) Mango

   
   

   2) Glacier Blue Razz

   
   

   3) Lemondrop

   
   

   4) Rainbow Sherbet 

   
   

   Like all of our products, this does not contain any artificial colors or dyes. A bottle contains 31 servings, with zero calories and zero sugars. Tastes so good... make sure to stick to 1 serving only... you'll want to drink the whole bottle!

   
   

   How should L-Carnitine be taken?

   
   

   As a dietary supplement, consume one tablespoon twice daily or as directed by a physician or licensed nutritionist. You may also mix with your favorite juice or beverage. SHAKE WELL, AND REFRIGERATE AFTER OPENING. One half of the cap is a serving, filling the cap to the top is two servings. 

   
   

   Since L-Carnitine is stimulant free, it can be stacked with virtually any product. You can start with something simple like Scorch Powder and L-Carnitine or ramp it up for advanced results with Scorch Powder + L-Carnitine + CLA Powder + REM PM.

   
   As always - if you have any questions, hit up our LIVE CHAT feature at MANSports.com!

10. January 25, 2018

    Water Drop - Herbal Diuretic & Anti-Bloat Formula

    Water Drop is the newest product launching into the MAN Sports arsenal of weight management products. 

    
    Check out exclusive launch specials here!
    

    Now what exactly is it!?

    
    

    WATER DROP is a stimulant free herbal diuretic + anti bloat formula. It is an EXTREMELY effective tool that is to be taken a few days at a time to expel water weight and define muscle tone. The formula is comprised of 9 key ingredients in efficacious doses to assist you in achieving your diet, physique and weight management goals. If you want to look your best and drop that little bit of extra fluff or water, this is the perfect tool for you. Each dose of WATER DROP’s herbal formula is inside a clear vegetarian capsule. 

    
    

    Now how do you use WATER DROP?

    
    

    It can be used alone or in conjunction with SWEAT COMPOUND for even better results. We suggest that you take one serving (4 capsules) twice daily. Always consume WATER DROP with at least 16oz of water, and ensure you are drinking at least 6-8 glasses of water each day! We recommend taking WD for temporary relief of unwanted water weight, usually taken only 3-4 days at a time.

    
    

    So…. whats this difference between WATER DROP AND SWEAT COMPOUND?

    
    

    Think of WATER DROP as a temporary or short term weight management tool, to help you drop excess pounds, reduce water weight and define muscles. In comparison to SWEAT COMPOUND that is a product that is going to enhance your workouts, and help you to burn body fat. SWEAT COMPOUND is a long term use product, while this is short term weight management. However, stacking both SWEAT COMPOUND and WATER DROP together can be a very beneficial tool to achieving your physique goals.

    
    

    Think of WATER DROP as the cherry on top of a dieting sundae. Leaning down for a competition or wanting to have a little more defined muscle at the beach the upcoming weekend, WD is here to help. While we only recommend this for temporary use, it can have major effects on the look of your physique. 

11. January 24, 2018

    Fitness E-Books - Dieting, Workout Out & Supplements

    E-Books are taking the fitness industry by storm as an easy way to pack information into one book and distribute it to others easily online. However, with many fitness eBooks come a LARGE price tag. At MAN Sports we decided to create five unique E-Books to share for FREE! We believe that our customers should be able to get help accomplishing their fitness journey without handing over a bunch of cash. In our E-Books we lay the foundation to accomplishing your fitness and health goals. In our five E-Books we wanted to be sure to cover the 3 pillars of fitness:

    
    
    

    
    
    1. Diet
    
    
    2. Exercise
    
    
    3. Supplementation
    
    

    
    

    These serve as AMAZING guides to tackle all aspects of your fitness journey, especially for those just beginning and being unsure of exactly where to start. 

    
    

    An overview of the guides we offer:

    
    

    Beginner's Guide to Working Out

    
    
    

    
    
    • This guide is for those just starting off in the gym or looking to change up their current workout routine. We provide a full training split along with specific workouts so that you can maximize your efforts in the gym! Combine this workout guide with a healthy diet and proper supplementation and you will have a great foundation to begin your fitness goals!
    
    

    
    

    Beginner's Guide to Supplements

    
    
    

    
    
    • One of the most common questions we hear is how to correctly use supplements or which ones should I take, so this beginners guide is here to help you understand! In this guide we break down supplementation by explaining what supplements are, how they work and how to take them. It can be confusing, but with a terminology guide, uses and a sample supplement schedule, you will have everything you need to make it easy to get started.
    
    

    
    

    Beginner's Guide to Dieting

    
    
    

    
    
    • Dieting can be a tricky, and you may not know exactly where to start, but this guide will help you figure out where to begin. In this guide we cover a basic meal plan (for both men & women), tips to stay on track and provide a supplement schedule to meet your supplementation needs! Combine this with a solid exercise program and you will start to feel and look your very best!
    
    

    
    

    Healthy Lifestyle Cookbook

    
    
    

    
    
    • When you hear the word “diet” do you automatically start to think of all the foods that are off limit? Well we created this cookbook to show that there are healthier ways to enjoy the treats you thought you couldn’t have! This cookbook contains 25 recipes that incorporate our supplements into tasty treats! These treats are everything from cupcakes to brownies and doughnuts to coffee drinks! 
    
    

    
    

    Healthy Treats Cookbook

    
    
    

    
    
    • In this cookbook we provide 25 tasty recipes that use recovery based supplements to make delicious treats, drinks and gummies! Stay on track by making some of these amazing recipes that taste so good you will have no idea they are actually healthy! 
    
    

    
    

    By taking advantage of these FREE eBooks that MAN Sports has to offer you will be well on your way to being your best self! You will have a basis of diet, exercise and supplementation to make the most out of your hard work and make it easier to achieve your goals. 

12. March 28, 2017

    The All New BLOCKBUSTER Pre-WorkoutA pre-workout experience so explosive we had to name it BLOCKBUSTER!
    
    BLOCKBUSTER is the all new pre-workout from MAN Sports. You might be asking yourself, what’s the difference between BLOCKBUSTER and the other 2 pre-workouts MAN has, Game Day and PepTest BULK? We’re here to give you the scoop on each to figure out which one is perfect for YOU!
    
    First… here’s the deets on BLOCKBUSTER!
    
    BLOCKBUSTER pre-workout was formulated to appeal to a wider audience, it can be taken by anyone from a beginner up to an advanced user.
    
    Going all the way back to our roots in 2004, BLOCKBUSTER features a fully transparent label, stating exactly how much of each ingredient is used including the stimulant blend! We feel this extra layer of transparency is vital in consumers making an informed choice.
    
    BLOCKBUSTER is a lower stimulant product (less caffeine than Game Day or PepTest BULK) so The stimulant blend is geared to provide super smooth energy without jitters. The foundation of this blend is Natural Caffeine from Green Coffee Beans.
    
    The “Performance Pumps” blend is a hefty 6.6 GRAMS! We packed 3 GRAMS of old-school AAKG in there, a full clinical dose of Beta-Alanine (gives you those pre-workout tingles), 1 GRAM HydroMax™ Glycerol Powder (mixes perfectly in water!) and 1 GRAM of Taurine!
    
    Just like all MAN products, BLOCKBUSTER contains no artificial colors or dyes.
    
    Lastly the taste… ohhhhh the taste! We fancy ourselves flavor experts over here at MAN Sports… so we knew we had to deliver with this one. That’s why we’re launching BLOCKBUSTER with 2 flavors we’ve never done before! Delicious Apple Juice and Glacier Blue Razz. Our staff is already hooked, so we know you will be too!
    
    Onto Game Day – a heavier stimulant pre-workout to provide super long-lasting energy & tunnel vision. It packs 300mg of Caffeine and is backed by 2-amino-6-methylheptane (DMHA). No Creatine, no Beta-Alanine, just straight up delicious tasting pre-workout to fuel your grueling training! Game Day is to be used by experienced pre-workout consumers, as the 300mg of Caffeine can be a bit much for the beginner or stim-sensitive users.
    
    Finally, PepTest BULK… the STRONGEST stimulant pre-workout + test booster on the market. This one doesn’t mess around and is only for extremely experienced supplement consumers. It utilizes 450mg of Caffeine from 2 sources – Caffeine Anhydrous & Di-Caffeine Malate. It also contains a full clinical dose of test boosting D-Aspartic Acid. Insane energy + test boosting benefits = crazy ridiculous pumps and strength!
    
    So here’s the short of the long:
    
    BLOCKBUSTER – lowest stimulant –pre-workout for the masses
    
    Game Day – moderate stimulant – it’ll light the fire under your butt for sure
    
    PepTest BULK – strongest stimulant – extremely experienced users only
    
    Now you posses the knowledge to make an informed choice as to which pre-workout fits you best. Enjoy!
    
    Join the One Percenter Newsletter for exclusive content, product announcements, giveaways & more – OnePercenter.net
    
    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

13. August 8, 2016

    Clean Protein Full Disclosure Protein Vs. Proprietary BlendsClean Protein - our newest product is a high quality protein blend featuring 4 different protein sources. Now that might sound pretty standard at first, but upon taking a closer look, you’ll see how it stands leaps and bounds in front of other “similar” powder protein supplements that typically feature proprietary blends.
    
    MAN Sports Clean Protein features a “full disclosure protein blend”. What this really means, we’ll get into shortly. There has been a shift in the nutritional supplement industry within the past couple years. More transparency, open ingredient labels and knowing exactly what is in your supplement has come to the forefront. (What we think is a GREAT shift for the industry) Proprietary blends are becoming a thing of the past. Typically this shift happened with products like pre-workout, aminos, fat burners, etc.
    
    Why have consumers not been up in arms about their protein being in proprietary blends? Well, we think for the most part, consumers thought protein is protein. They (consumers) probably thought there are no “tricks”, or ways to fool consumers with protein products. This couldn’t be further from the truth.
    
    First there was “amino spiking”. This is basically the process of inflating the protein content by including high levels of worthless aminos or even creatine, which in a lab test with show as protein content, thus inflating the amount of “protein”. A true protein powder should have a wide spectrum of amino acids. "Amino Spiking" was happening left and right resulting in brands being exposed, sued and going into damage control. Not only was it deceptive to consumers, but it also made every brand and the very industry we are in less trustworthy. Consumers had to doubt their protein supplement, even if the brand they use didn’t spike their protein.
    
    Next, there are brands with proprietary protein blends. Lets say brand X has a whey protein blend consisting of whey protein isolate and whey protein concentrate. Seems pretty standard. What consumers didn’t know is that brands out there would claim 24 grams of blended protein, when in reality this product would be 23 grams of whey protein concentrate and 1 gram of whey protein isolate, just to be able to include a premium source on their label. This is about as shady as it gets and is much more common than people think.
    
    [caption id="attachment_11204" align="aligncenter" width="214"] Proprietary Protein Blend in the "Ingredients" section - no quantities of anything listed![/caption]
    
    Lastly and probably less well known (even to the companies that think they have a great protein product) is inflating the protein content by listing the total protein rather than the protein yield. Each protein in a supplement is a protein source i.e. whey protein isolate, micellar casein, soy, egg, etc. Protein sources are just that – a source of protein, not a complete protein. These sources yield a different percentage of protein, depending on the quality and purity of that source. Let’s say you have a protein product that is comprised only of whey protein concentrate. If the product includes 25 grams of this, the label probably reflects it (falsely). This is where things need to change. A high grade whey protein concentrate is typically 80% protein. A product containing 25 grams of whey protein concentrate (protein source) should only have 80% of that protein listed on the label as that is what that source yields (roughly 20g complete protein).
    
    This is where Clean Protein stands out. We not only list exactly how much of each protein source we include in our product but we go a step further to show you exactly how much each of these sources yields in terms of complete protein. The combined number of complete or yielded protein is the protein value we list on our label. (See image below)
    
    [caption id="attachment_11213" align="aligncenter" width="255"] Clean Protein Full Disclosure Blend - Amount of each protein source clearly listed with the complete yielded protein value.[/caption]
    
    Here’s the full breakdown of the protein sources, total protein and complete protein that Clean Protein from MAN Sports features.
    
    Whey Protein Concentrate (fast digesting) – 9 grams total protein yielding 6.93 grams complete protein.
    
    Whey Protein Isolate (fast digesting) – 8 grams total protein yielding 7.2 grams complete protein.
    
    Micellar Casein (slow digesting) – 6 grams total protein yielding 5.15 grams complete protein.
    
    Milk Protein Isolate (fast & slow digesting) – 6 grams total protein yielding 4.92 grams complete protein.
    
    This is a high-grade blend of both fast and slow digesting protein sources – perfect to take any time of the day for sustained release protein! This isn’t your typical proprietary blend protein, giving you 24 grams of concentrate with a pixie dusted 1 gram of the other sources. This is a massive 29 grams of total protein yielding 24-25 grams of COMPLETE protein. You can trust that Clean Protein delivers exactly what is on the label.
    
    Check out Clean Protein Here!
    
    Join the One Percenter Newsletter for exclusive content, product announcements, giveaways & more – OnePercenter.net
    
    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
    
     
    
     

14. February 1, 2016

    MAN Sports Pump Powder - Stimulant Free Pre-Workout Is "Simply Perfect"We bring you Pump Powder - our new stimulant free pre-workout formula. We’ve been teasing for weeks and finally released it last Friday. This “stim-free pump inducer” can be used stand alone or in conjunction with a stimulant based pre-workout (we strongly recommend PepTest BULK or Game Day).
    
    MAN Sports Pump powder is a “simply perfect” formula comprised of 3 main active pump ingredients Agmatine Sulfate, Glycerol Monostearate and Citrulline Malate. We kept it simple due to the fact that more ingredients don’t necessarily mean it’s more effective. These are tried and true nitric oxide stimulators that when stacked together in one formula provide rushing pumps, super vascularity and noticeable strength/endurance benefits. Pump Powder can be dosed according to your personal preference as well. Feel free to take anywhere from 1-2 full scoops with or without a stim based pre-workout. We recommend 2 scoops on arm day, for obvious reasons!
    
    Check out Pump Powder here.
    
    Pump Powder comes in 3 mouthwatering flavors: Sour Batch, Dorks and Blue-Bomb-Sicle with more to come in the very near future. This is great news for anyone familiar with our products like ISO-AMINO and PepTest BULK, as they'll now stack perfectly with consistent flavors from product to product. There are also no artificial colors or dyes used, making it mix almost clear in water. (Sipping on glowing neon green liquid all day just doesn't sound appealing to, well, anyone...)
    
    Pump Powder has everything you want in a stimulant free pre-workout with no fluff, fillers or marketing BS. It’s that “simple”!
    
    *To note for our loyal customers: Yes, this product does in fact replace NOOPump. Why did we do this? We wanted to offer a product that delivered on many fronts; pump, taste, price, effectiveness and ease of use. We think we hit the nail on the head with Pump Powder. We take the statement "Innovate or Die" to heart.
    
    JOIN THE MAN SPORTS 1%ERs HERE.
    
    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

15. August 31, 2015

    The World's Strongest Legal Anabolic Testosterone Booster PR-XT Is Back!After being off the market for nearly a year now, we've brought back PR-XT in a limited bottle Micro Batch run!
    
    
    
    With countless Facebook messages, emails, phone calls and comments, we decided to bring back PR-XT one last time. It doesn't hurt that we stumbled upon an unused roll of product labels out in our warehouse either ;)
    
    Touted as "The World's Strongest Legal Anabolic Test Booster" - PR-XT was a fan favorite for boosting testosterone, dropping body fat and increasing strength.
    
    Never had all of these ingredients been combined into a single formula, this stuff was STRONG, and best off all - legal. Pro hormones have come and gone (banned this year), were typically very harsh on the body (i.e. liver toxic) and required a PCT... not a great combination for your body or wallet.
    
    PR-XT is comprised of the following:
    
    
    
    A great feature of PR-XT is the Beta-2 Leaning & Hardening Blend. These 2 compounds have the ability to promote cAMP and support your physique by promoting healthy body composition. Great for anyone on a "recomp" cycle or looking to maintain lean muscle.
    
    PR-XT is a versitile product as you can use it when bulking, cutting - even maintaining to keep testosterone levels elevated. PR-XT stacks perfectly with Nolvadren XT, Delta XT and PepTest BULK. Throw them altogether in one stack and you've covered all bases. We recommend first trying PR-XT by itself so you know exactly how it's working for you.
    
    As stated above, PR-XT is available for purchase in a super-limited bottle Micro Batch run. It launched last week and is selling fast - if you want your bottle you better snag it quick!
    
    CLICK HERE TO BUY!
    
    Join The 1%ers Here - Exclusive Email Offers!
    

    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

    
     

16. August 20, 2015

    Delta XT - Testosterone Booster For Men and Women Featuring EpicatechinMAN Sports Delta XT - the newest testosterone booster for men and women features efficacious testosterone boosting, estrogen blocking and muscle building ingredients in a unique combination.
    
    Unlike most testosterone boosters, Delta XT is to be taken at night during optimal recovery time. Most test boosters are taken in the morning when test levels are at their peak, not optimizing your testosterone levels in a balanced fashion throughout the day. Delta XT is to be taken 30-45 minutes before bed and features a mineral blend of Zinc, Magnesium & B6 to aid the body in getting more restful, deeper sleep. This blend compounded with the testosterone boosting, estrogen blocking and muscle building ingredients kicks your gains into high gear!
    
    Delta XT is comprised of Fenugreek Seed Extract (natural testosterone booster), Maca (for hormone optimization) and DIM (potent natural anti-estrogen). These ingredients are all at efficacious doses, 500mg, 500mg and 250mg respectively. Yes, this is a testosterone booster for men and women. By optimizing your hormone levels, both men and women can experience benefits such as an increase in lean muscle tissue, a decrease in body fat and reduced recovery time.
    
    What makes Delta XT different than all other testosterone boosters on the market is the inclusion of Epicatechin. It's the first testosterone booster to feature this novel ingredient, and is the only product on the market to use a dose of 100mg per serving... (nearly 4x the amount of any other testosterone boosting product!) Epicatechin is a flavonoid often found in dark chocolate and has been shown to increase muscle growth, strength, help regulate blood glucose levels ... even increase nitric oxide production!
    
    For enhanced results, stack Delta XT with Nolvadren XT and PepTest BULK.
    
    To check out Delta XT in detail, Click Here.
    

    JOIN THE MAN SPORTS 1%ERs HERE.

    
    

    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

17. July 16, 2015

    Combined Giveaway from MAN Sports & Nutritox!A massive giveaway has been launched partnering MAN Sports & Nutritox! The combined giveaway features
    
    Game Day Pre-Workout, ISO-AMINO BCAAs & Nutritox Athletic Formula Multi-Vitamin and Mineral Supplement With Daily Detox Blend.
    
    We don't currently produce any multi-vitamin formulas so this giveaway pairs up a phenomenal product with a couple of our top selling items. Nutritox is a super high quality brand featuring patented formulas for health and overall wellness. Their Daily Detox Blend is the first and only available - safely detox the your body daily, rather than putting you through a harsh crash detox.
    
    For more information on Nutritox, check out their website.
    
    The giveaway is actually being run on both the Nutritox and MAN Sports Instagram accounts and Facebook pages. Click the links to enter, a total of 4 stacks are being given away!
    
    https://www.facebook.com/MANSportsInc
    
    https://www.facebook.com/Nutritox
    
    https://instagram.com/mansports/
    
    https://instagram.com/nutritoxdetox

18. June 2, 2015

    MAN Sports Wins Trusted Brand of the Month for June, 2015 at SupplementReviews.comProud moment for all of us at MAN Sports - we won the Trusted Brand of the Month for June, 2015 at SupplementReviews.com! We now rank among the top brands on SR!
    
    
    
    This is a huge accomplishment for us. We are constantly working to improve our formulas, ingredients, quality - everything that goes into the brand to produce the best possible results for our customers. Being that SupplementReviews.com is a 100% unbiased review site (which they STRICTLY police and monitor) it means even more to us. These are real consumers experiencing our products and reporting their results.
    
    For the full article, click here.
    
    This has been a long time in the making. It's one thing to put products out there and claim them to be effective, safe and high quality, but it's another thing to back it up!
    
    We've innovated Micro Batch manufacturing, ensuring our products are of the highest quality and potency. Each Micro Batch of product is tested and backed by a C of A (Certificate of Analysis) so you know EXACTLY what you're getting in your products.
    
    CLICK HERE TO SHOP MAN SPORTS SUPPLEMENTS.
    
    We also willingly submit our products to expert reviewers to put them through the ringer. These aren't sponsored athletes or paid reviewers - they're pre-qualified supplement experts that have tried a vast assortment of products on the market. We want to see where our products truly stack up, and these guys (and girls) shoot straight. We've gotten awesome feed back from them, some good, and some bad. This helps us go back to the drawing board to continually improve our formulas, flavors and products in general.
    
    We don't make ridiculous claims on our products either. Supplements will only work as hard as YOU do! Our products are formulated to help boost your performance, taking your training & diet to the next level and ultimately help you reach your goals.
    
    Well that about wraps it up - couldn't be happier about winning Trusted Brand of the Month at SupplementReviews.com! This only fuels us to keep improving and putting out the best products on the market!
    
    JOIN THE MAN SPORTS 1%ERs HERE.
    
    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
    
     

19. May 28, 2015

    Nolvadren XT Testosterone Booster - The Perfect PCTNolvadren XT by MAN Sports, "The Perfect PCT"
    
    The days of pro hormones are over, well, at least the effective ones. So what’s next?Companies will inevitably churn out “replacements” that are typically nothing more than weaker, more liver toxic compounds that look like pro hormones due to the fancy nomenclature used. 
    
    Meanwhile, our advanced testosterone booster Nolvadren XT has been helping  users get leaner, harder and dryer without the nasty side effects. It’s not liver toxic, it won’t shut down your natural test production and maybe best of all, it’s legal.
    
    CLICK HERE TO CHECK IT OUT
    
    If you are looking for something to fill the void of pro hormones that are no longer, look no further than Nolvadren XT.
    
    Nolvadren XT’s main active ingredient is the crown jewel of the industry. In recent studies Androst-3,5-dien-7, 17-dione has shown to dramatically inhibit aromatase in human microsomes. This promotes huge positive effects on free Testosterone to Estrogen ratio in the body… making this by far the STRONGEST compound available on the market today.
    
    Androst is backed up with DIM to manage healthy estrogen levels naturally and 2 compounds specifically to reduce/block cortisol. (We'll get into those ingredients in a separate blog.)
    
    Still have pro hormones left over that you are going to run? Well then, Nolvadren XT just so happens to be a go-to for PCT usage. Block estrogen, reduce cortisol  and boost testosterone to keep those hard earned gains - because what’s the point of running something if you’re going to lose everything you just built up?!
    
    MAN Sports Nolvadren XT is made in Micro Batches for superior potency and quality.
    
    If you’re looking to get leaner, harder and dryer – check out Nolvadren XT now!
    
    JOIN THE MAN SPORTS 1%ERs HERE.
    
    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

20. May 21, 2015

    ISO-AMINO, Good Till The Last Drop - Delicious Tasting BCAAs!ISO-AMINO - stands out in a delicious way...
    
    At MAN Sports we always set out to do things differently. From product formulation to flavors – if we’re just doing the same thing as every other brand on the market all we do is take up space… We HAVE to add value for our dedicated customers.
    
    At first we didn’t want to do an amino product, there are just so many of them out there. Then we got to thinking – aminos are literally our go-to supplement of choice and we don’t even make one. Add on the fact that none of the products we used tasted even remotely good and usually contained unnecessary “pump blends” and “hydration complexes”. Extremely unnecessary when we’re sipping these all day at our desks. From there we created the concept of ISO-AMINO, a simple BCAA product that filled a void in the nutritional supplement industry.
    
    CHECK IT OUT HERE!
    
    ISO-AMINO is a product formulated to go completely against the grain by being… well, simple. A research backed 2:1:1 ratio of BCAAs, no fluff, no fillers, no unnecessary ingredients. A premium product featuring isolated instantized BCAA’s – at a commodity price. We also knew that in order for ISO-AMINO to stand out from the pack, it had to taste like heaven. We hit the nail on the head with these flavors… try them for yourselves and we think you’ll agree. We’ve gone with some of our classic flavors like Tigers Blood and Blue Bomb-Sicle and threw in some even more unique ones like Sweet Delish, Fruit Smash and Dorks.
    
    We went a step further to make this a phenomenal BCAA product to sip all day by using no artificial colors or dyes as well as no sugar!
    
    We currently make 7 flavor variations of ISO-AMINO with more on the way, so stay tuned!
    
    CLICK HERE TO PURCHASE.
    

    JOIN THE MAN SPORTS 1%ERs HERE.

    
    

    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

21. February 19, 2015

    A Quick Glimpse At Lean Ph.D “The Smart Thermogenic”

    The Best Thermogenic Fat Burner "Lean Ph.D" - The Smart Choice In Feel Good Weight Loss Has Finally Arrived!

    
    

    But what makes Lean Ph.D special?

    
    

    Lean Ph.D is essentially two products in one. A strong thermogenic combined with a powerful LTP nootropic blend. Finally something to rid the brain fog associated with dieting and provide the motivation to reach your weight loss goals. These thermogenic and nootropic ingredients address multiple areas of dieting that can drastically impact results; hunger, metabolism, mood and energy. We feel addressing these 4 key areas make Lean Ph.D the best thermogenic fat burner available.

    
    

    CLICK HERE FOR MORE INFORMATION

    
    

    Key highlights of Lean Ph.D

    
    
    

    
    
    • Potent All-Day Energy
    
    
    • Superior Focus & Clarity
    
    
    • Terminate Appetite & Cravings
    
    
    • Supports Healthy Weight-Loss
    
    

    
    

    Remember though, fat burners only work if YOU do as well. Diet and exercise is a must. Without building the foundation (healthy diet, structured exercise program, sufficient sleep) results just won't happen.

    
    

    What also makes Lean Ph.D different from other weight loss or "fat burner" products out there is the flexible dosing. We've seen the super strength single capsule products all over the market lately, but what if you aren't looking to get stimmed out of your mind everyday while dieting? We've made Lean Ph.D a 1-3 capsule serving size so you can dial in the exact serving that makes you feel amazing each time.

    
    

    Lean Ph.D is great for both guys and girls, don't be shy ladies!

    
    

    Lastly we've included a secret weapon - BioBumin (plasma protein) within Lean Ph.D to greatly increase the utilization of all ingredients thus resulting in a more effective product.

    
    

    IF WE'VE SPARKED YOUR INTEREST - CHECK IT OUT AND ORDER HERE!

    
    

    JOIN THE MAN SPORTS 1%ERs HERE.

    
    

    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

22. October 23, 2014

    NOOPump Has Landed! Get Ready for Enhanced Neurotropic PumpsIf you stay current with the happenings at MAN Sports, you know NOOPump has been a product long in the making. The process of launching this product has been slow and tedious… but will be well worth the wait. Countless NOOPump formulas were tested, stripped down, recreated, stripped down, put back together – you get the point. We never want to launch a product we feel we “settled” on, it has to be absolutely perfect.
    
    CLICK HERE TO BUY MAN SPORTS NOOPUMP.
    
    The nootropic ingredients in NOOPump a.k.a. the “LTP Mental Domination” formula was probably the most involved process. We went as far as completely stopping our use of stimulants (NOT easy – mornings soon became our worst enemy) so that we could get the best gauge of what was working and what wasn’t. The specific ingredients we finally landed on were hands down the winner, everyone that tested it felt amazing focus, most of whom didn’t believe it was stim-free.
    
    Onto the fun part – testing the pump ingredients. The “Multi-Pathway N.O. Stimulus” and “Vasodilator Activator” blends were actually pretty easy to come up with. From trying out ridiculous amounts of ingredients over the past years, we’ve come to know what we prefer. They had to be efficaciously dosed and work multiple pathways of providing a pump. What’s the use of including 7 pump compounds if they all work in a similar fashion? We needed to hit multiple pathways to get the best possible long-lasting pump, which we named the “Cumulative Pump Effect”. Everyday was arm day… what else would you train if you were testing a product that provides SICK pumps?!
    
    The end result of this painstaking process is what we believe to be the best pre-workout pump product ever manufactured. (We wouldn’t even enter that category if we thought anything less of it.) Pumps from the heavens + mental domination = NOOPump. You can also try stacking it with a stimulant based pre-workout - get ready for your world to be rocked! The first MicroBatch run of NOOPump is exclusively available to One Percenters at MANSports.com - Get ready for Enhanced Neurotropic Pumps!
    

    JOIN THE MAN SPORTS 1%ERs HERE.

    
    

    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

23. October 13, 2014

    NOOPump - Unlocking the Gateway to Learning and Memory Through LTPNOOPump harnesses the power of LTP or Long Term Potentiation, thought to be the cellular and molecular underpinnings of memory, in Layman’s terms, LTP is the process in which we learn and form memories. Memories are formed or “encoded” in the brain by creating LTP.
    
    
    
    CLICK HERE TO CHECK IT OUT.
    
    Since LTP was discovered in rabbit hippocampus by Norwegian neuroscientist Terje Lomo in 1966, it has been a highly studied and popular research topic. Reason for such studies is the vast spectrum of what LTP could affect. It is also the subject of clinical research in the areas of addiction medication, Alzheimer’s disease and more.
    
    We know that LTP is a long lasting enhancement in signal transmission between two neurons that results from stimulating them both at the same time. Thus, by inducing LTP or creating more efficient signaling between neurons – we can significantly improve overall cognitive function, focus & clarity.
    
    The first ever pump & nootropic stack - NOOPump (click here for more details) from MAN Sports features an “LTP Mental Domination” blend of ingredients to boost cognitive function without the use of stimulants. This is combined with potent pump ingredients that we’ll touch on in a later blog.
    
    This “LTP Mental Domination” blend is what can be referred to as a nootropic – or a neuro enhancer that works to improve one or more aspects of mental function. Hence the “NOO” in NOOPump.
    
    Without being able to disclose ingredients at this time, what we can tell you is that NOOPump achieves LTP by inhibiting PDE4 and increasing cAMP. We’ll leave the ingredient guessing up to you…
    
    Quick Recap: PDE4 Inhibition + Increasing cAMP → LTP → Super Focus, Concentration, & Clarity
    
    ***UPDATE*** NOOPump has been released - check it out here.
    
    Join The 1%ers Here - Exclusive Email Offers!
    
    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

24. October 8, 2014

    MAN Sports Upgrades To New 10,000 sqft Facility
    
    To date, 2014 has been one of the busiest and most exciting years in MAN Sports history. We’ve settled into our recent rebrand and elevated the MAN Sports lifestyle—without ever compromising or losing focus of what’s most important—offering the most pure, highest quality innovative supplements to athletes from every edge of the spectrum.
    
    Here's an inside look at our transition from our previous warehouse space to our new 10,000 sqft facility. 
    
    Before - 2,000 sqft (stuffed full of product)
    
    
    
     
    
    The new, 10,000 sqft Facility
    
    
    
     
    
    New Sign
    
    
    
    A few upgrades have been made
    
    
    
    New racking
    
    
    
    Office Upgrades
    
    
    
    Gym AKA "Shred City"
    
    

25. October 3, 2014

    Selfie Level: Expert (11 Photos)Social Media Submissions from Sept 2014 
    
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26. September 26, 2014

    Introducing the NEW Super Scooper from MAN SportsIt's here... the NEW Super Scooper from MAN Sports! Make every day Game Day with the Super Scooper! Accurately measure 1/4, 1/2, 3/4 and full scoop doses of Game Day and pour into water bottles with ease. No more paper funnels when you forget your shaker bottle!
    
    CLICK HERE TO BUY MAN SPORTS GAME DAY.
    
    

27. September 10, 2014

    Selfie Level: Expert (12 Photos)Social Media Submissions from Aug 2014 
    
    1. @lmonies
    
    
    
    2. @jhopkins_
    
    
    
    3. @_fitnessbeauty
    
    
    
    4. @gibb0ns
    
    
    
    5. @valmalevany
    
    
    
    6. @burke_7
    
    
    
    7. @jhopkins_
    
    
    
    8. @megan621
    
    
    
    9. @christywithak
    
    
    
    10. @meghan_alanna
    
    
    
    11. @babyjoy_
    
    
    
    12. @koriannkendl
    
    

28. August 21, 2014

    Ultra-Pure Fermented Leucine by MAN Sports – Not All Aminos Are Created EqualFermentation. It’s a key action that spans beyond the hipster world of craft brewing—a vital metabolic process that converts sugar to acids, gases and yes, even alcohol. At MAN Sports, we’re not opposed to occasionally kicking back, having a good time and adding some spirits into the mix, but for the sake of this post, we’ll focus on how fermentation provides a pathway to our exclusive ultra-pure, ultra-soluble Fermented Leucine powder.
    
    CLICK HERE TO BUY.
    
    We’ll start by looking at Leucine itself. Leucine is a branched-chain amino acid—an essential amino acid that can’t be synthesized by the human body. In short, Leucine must be ingested. Chances are, the only Leucine you’re taking in is coming by way of some of your existing protein sources or as a secondary ingredient in another product. If you’re serious about taking your training to the next level and living the 1%er life to the fullest, this afterthought approach is not enough. You need to add a dedicated source to your supplement regimen.
    
    Why add Leucine? Simple—it's the only dietary amino acid that has the proven capacity to stimulate muscle protein synthesis. Kind of a big deal, right?
    
    Leucine aids in the prevention of muscle tissue breakdown by increasing the synthesis of muscle proteins. Many scientists consider it the most important amino acid for muscle building, growth and repair. The research is in and the results are clear—if you’re not supplementing with a dedicated stand-alone product, you’re missing out.
    
    So in classic MAN Sports style of taking it to the next level, we set out to seek the perfect Leucine supplement. We needed to set the bar high and provide our athletes with the best, most pure, most effective product possible. And after countless days, weeks and months of research, formulation and testing, we had our breakthrough and our answer—microbial fermentation. Through our top-shelf (pun intended!) microbial fermentation process, MAN Sports is able to provide the highest quality, ultra-pure, ultra-soluble, pharma-grade Fermented Leucine powder. The natural microbial fermentation process ensures that our Leucine promotes the highest level of positive nitrogen retention while stimulating protein synthesis and preserving lean muscle. To top it off, our exclusive Fermented Leucine powder formulation has been shown to ignite an anabolic response to training.
    
    And like all of our products, quality and purity is 100% ensured through our industry-leading Micro-Batch process. You know you’re getting only the best Fermented Leucine powder from MAN Sports—you don’t have to worry about corners cut and inferior sources used.
    
    If you’re not currently supplementing with stand-alone Leucine—follow the path of positive change to break through and make massive gains. Don’t back down—order yours today. Click Here
    
    JOIN THE MAN SPORTS 1%ERs HERE.
    
    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

29. August 5, 2014

    Go Deep into Game Day – Part IIIWelcome to another installment of Go Deep into Game Day. MANAMANIA is in full swing and there’s no better time to continue our quest of crushing pre-workout misconceptions and breaking down all the factors that set Man Sports Game Day apart from the rest of the pre-workout pack.
    
    
    
    In Part I of Go Deep into Game Day, we focused on the supplement mix that comprises Game Day’s potent pump blend—the instant Nitric Oxide Stimulator that keeps your pump going strong even after your workout is complete. You got the low-down on GMS, GlycoCarn®, L-Norvaline and Rutaecarpine.
    
    CLICK HERE TO BUY MAN SPORTS GAME DAY.
    
    In Part II of Go Deep into Game Day, we singled out one key ingredient—dendrobium alkaloids—and took a closer look at what makes it an integral element of Game Day’s killer, clean energy formula.
    
    For Part III, we’re pulling a 180 and focusing on two ingredients you WON’T find in MAN Sports Game Day, as well as WHY they didn’t make the cut. Those two ingredients are creatine and beta-alanine.
    
    So why not add creatine to Game Day? The answer is simple. Creatine can be dosed much differently based on a number of factors. When it comes to pre-workout formulas that boast creatine, the creatine itself is typically underdosed and results in no useful value. In short, the added creatine is merely fluff for the label. Another filler of sorts. Marketing based on misconception. The truth is, supplementing creatine correctly to reap its benefits means actually supplementing with a proper dose of a superior creatine—which is why we make Orotineand why we brought back a limited run of Clout. You can read more about Clout here and Orotine is a topic that merits its own discussion, so stay tuned. But for now, remember—when it comes to pre-workouts, creatine doesn’t always make it a better formula.
    
    On to beta-alanine. There’s no arguing that beta-alanine is an effective performance booster. The issue lies in the fact that beta-alanine has become a crutch in many pre-workouts simply because manufacturers know users can “feel” it from the tingling sensation it provides. At MAN Sports, we’re not about crutches and complacency. When we formulated Game Day, we wanted something more—something better. We wanted users to be able to feel our product and experience a new level of crisp, clean energy and focus along with freakish pumps through our one-of-a-kind ingredient blends. Game Day works throughout your entire workout and beyond—and can even be stacked with one of our products that DOES contain Beta-Alanine, the muscular endurance performance aid BODY OCTANE.
    
    Remember—MAN Sports Game Day isn’t just a random assortment of fillers and stims. It’s a strategic combination of science, research and testing designed to give you the energy you need to destroy your next workout and all others to come. To push you to your limit and beyond. So grab some Game Day and take yourself to your next new extreme. Whether you’re a fanatic of Furious Pete’s exclusive new Tropic Fury flavor, you’ve got a flair for the exotic with Game Day’s international formula or you’ve been hooked since day one on the delicious, ice-cream-truck inspired Blue Bombsicle, Game Day gives you the energy, focus and pumps to up your intensity and reach your goals.
    
    Supplement smart. Live a true 1%er life. JOIN THE 1%ERs HERE.
    
    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
    

30. July 24, 2014

    Clout – Seize the Power with MAN’s Classic Hybrid Creatine FormulaNearly 10 years ago, MAN Sports launched Clout, a groundbreaking, industry-changing hybrid creatine formula—the first supplement ever to use Creatine Orotate. After seemingly endless research, formulation and real-world testing, and supported by genuine clinical studies, MAN Sports offered athletes an answer
    
    for the issues commonly faced when the body is under intense training conditions. Clout brought science and sweat together and helped athletes shatter performance barriers and plateaus while gaining strength, stamina and faster recovery. Clout was the real deal.
    
    Flash forward to 2014. Hybrid creatine formulas seem to be a dime a dozen. Most are weak, underdosed, overpriced and packed with fillers.
    
    So MAN Sports dug deep and went back to their roots, resurrecting Clout—for their 1%ers and for every athlete who’s serious about supplementing intelligently for strength, stamina and recovery. Even by today’s standards, Clout still provides a revolutionary innovative formula that brings you real strength, power, stamina, recovery and growth you can see and feel. The only major difference between the old and new… the taste. Original Clout wasn’t known for phenomenal taste by any means. MAN Sports has since created amazing unique flavor systems and made sure to implement this with their limited run of Clout.
    
    Created with the same Micro-Batch quality as you’ve come to expect from all MAN Sports products, Clout will help you:
    
    -        Stimulate explosive power and strength
    
    -        Build lean muscle mass
    
    -        Support endurance and recovery
    
    With almost a decade passing since its initial release, you might be wondering how Clout can still be relevant in today’s flooded supplement market. When it comes to Clout, relevancy can be measured in sixes. Clout distinguishes itself by combining six key bioactives to create its unique, exclusive blend.
    
    Even today, Clout is not your run-of-the-mill hybrid creatine product. Clout pioneered and innovated research and science to enhance your body’s natural ability to fight the primary causes of fatigue, enhance recovery and increase explosive muscular firepower—and that innovation holds true today.
    
    Call it a throwback. Call it a nod to a classic. Or call it exactly what you need to push past your latest plateau. Whatever you classify Clout—remember—MAN Sports brought Clout back as a limited supply for a limited time only. So order yours up today. And don’t forget, Clout can be combined with any other MAN Sports products for enhanced performance and body composition. Stack strong. Stack smart. Stack MAN.
    
    As always, if you’re new to MAN Sports, be sure to JOIN THE 1%ERs HERE for insane deals, giveaways, exclusive supplements, stacks, swag and more!
    
    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

31. June 25, 2014

    MAN Sports – A Decade In The GameMAN Sports is proud to celebrate our 10-year anniversary. For a decade, MAN Sports has cranked out cutting-edge, high-quality supplements for serious athletes.
    
    Ten years is a lifetime in the sports supplement industry—just think how many fly-by-night companies you’ve seen come and go since 2004. Trends have blown up and faded away, but MAN Sports has remained a constant of quality and innovation in the industry. Over the past decade, we’ve definitely gone through our fair share of changes but we’ve always kept our core mission in our sights and have never stopped evolving and moving forward. MAN Sports is lean, mean and here to stay providing all of our current and future 1%ers with the highest quality Micro-Batch supplements.
    
    To date, 2014 has been one of the busiest and most exciting years in MAN Sports history. We’ve settled into our recent rebrand and elevated the MAN Sports lifestyle—without ever compromising or losing focus of what’s most important—offering the most pure, highest quality innovative supplements to athletes from every edge of the spectrum.
    
    We’ve done the research. We’ve logged the hours. We’ve promoted our unique, exclusive Micro-Batch manufacturing process. We’ve seen Pure PF3 go prescription-only but continue to refine and improve all of our product offerings. We’ve teamed up with the one-and-only Furious Pete bringing you an exclusive flavor of Game Day. And we’re poised to launch a ground-breaking new product in the coming weeks. In short, 2014 is shaping up to be a hell of a year for MAN Sports.
    
    Take a look back at the evolution of MAN Sports, as we highlight the milestones of the past decade ==> Click Here
    
    A decade in the game. It has flown by and all of us at MAN Sports are primed and ready to attack the next 10 years with the same amount of passion and focus as we had back in 2004. Here’s to 2014 and beyond…

32. June 17, 2014

    What Does "Micro-Batch" Mean? Furious Pete Walks You Through ItWhat does Micro-Batch mean? Furious Pete walks you through the whole Micro-Batch process MAN Sports utilizes for producing their top-notch supplements.
    
    

33. June 16, 2014

    Ultra-Pure Glutamine Peptides – Only from MAN SportsGlutamine, the most well-known of all amino acids and also the most commercially available—with an overwhelming amount of choices from countless brands and manufacturers.
    
    So you know the name and you know you should be supplementing with it, but how do you sift through all the products and marketing hype to find out which glutamine you need to fuel your body for optimum performance?
    
    CLICK HERE TO BUY.
    
    Let’s start with the science behind glutamine. Simply put, glutamine is the most abundant amino acid found in the human body. And we all know that amino acids form the proteins that help build much of your body’s tissue, especially muscle.
    
    Surprisingly, even though it’s the most abundant, glutamine is technically not “essential” to sustain life. Your muscles store most of the glutamine in your body, followed by your lungs, which are a key production ground for glutamine. Glutamine is key to a variety of metabolic processes and serves as the principal carrier of nitrogen in the body. Although it may be true that glutamine isn’t essential from a medical perspective, the research shows that glutamine is a must if you’re serious about your fitness goals and giving your body the building blocks it needs to gain lean muscle and strength. There’s no doubt that glutamine is a vital energy source for many cells and a core element in building muscle, gaining strength and recovering post workout.
    
    According to American Dietetic Association, glutamine is believed to help prevent infections following athletic activity and speeds post-exercise recovery—making it a popular choice for aiding muscle growth in bodybuilders and helping serious athletes stay sharp and strong. Doctors also use glutamine with patients in a catabolic state of injury or after surgery.
    
    We’ve covered some of the science behind glutamine, which leads us to our next topic—L-glutamine versus Glutamine Peptides. MAN Sports only offers ultra-pure Glutamine Peptides. When choosing a glutamine supplement, you can’t settle for an everyday run-of-the-mill L-glutamine powder. L-glutamine powder is freeform, meaning that it isn’t bonded to other amino acids, making it much less stable and inefficient. MAN Sports Glutamine Peptides utilize a unique peptide bond, equaling more purity, stability and better assimilation by the body. MAN Sports Glutamine Peptides help build lean mass, fight against catabolism and have been suggested to have an immunomodulatory effect. MAN Sports Glutamine Peptides:
    
    -        Are ultra-soluble
    
    -        Actively promote recovery and endurance while reducing muscle soreness
    
    -        Are uniquely peptide bonded using Hyvital® Wheat Glutamine PU and a microbial enzyme for optimal muscle tissue saturation—no animal-derived ingredients are used in its manufacturing
    
    -        Are produced with the industry-leading, exclusive MAN Sports micro-batch process, giving you a guaranteed 2 grams of peptide-bonded pure glutamine with each serving to help build lean mass
    
    Diving even deeper, glutamine peptides are absorbed twice as fast as freeform L-glutamine. And L-glutamine is mostly absorbed by the immune and digestive systems. Glutamine peptides, on the other hand, are absorbed quickly and make their way through your entire muscular structure.
    
    Bottom line—if you want pure glutamine powder to build lean muscle mass, you need MAN Sports Glutamine Peptides.
    
    JOIN THE MAN SPORTS 1%ERs HERE.
    
    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

34. June 4, 2014

    MAN Sports and Furious Pete Unleashing Tropic Fury at the 2014 Bodybuilding.com BFE this Saturday!Things are heating up here at MAN Sports HQ—literally and figuratively! Summer’s not even in full swing, but the vibe is quite
    
    tropical and we’re already hot and heavy at it spreading the MAN Sports word at a furious pace and bringing our Mirco-Batch products to the masses. We’re hitting the road again later this week and heading to beautiful Boise, Idaho for the 2014 Bodybuilding.com BFE this Saturday, June 7. And guess who’s coming with us to the Gem State—none other than your furious friend and ours, Furious Pete!
    
    This year’s BFE is primed to be the biggest, most action-packed expo to date, and MAN Sports is excited to be a part of it. Smack dab in the hometown of Bodybuilding.com, the BFE celebrates all things bodybuilding and fitness wrapped up in one fun, action-packed day. From vendors and events to a variety of special guests (like the one-and-only Furious Pete), it’ll be a memorable time for us at MAN Sports and for all in attendance. Plus, it’s FREE to boot! So clear your schedule for Saturday and make your way to Boise! You may even get to see Furious Pete unleash his competitive eating prowess at some point…
    
    Over at the MAN Sports booth, Furious Pete will be shaking hands, signing autographs, snapping pics and passing out taste-tests of his new, exclusive Game Day flavor, Tropic Fury. Check out Pete’s video on Tropic Fury here. Attendees will have a chance to snag one of the 1,000 special edition Tropic Fury Game Day units hand numbered by Furious Pete himself! Purchasing one of the hand-numbered Game Day units automatically qualifies you to win one of 10 loaded MAN Sports prize packs! You don’t want to miss out on those odds and the chance of winning tons of MAN Sports supplements and swag!
    
    Complete details on the Tropic Fury giveaway are available on our Facebook page here. And more information on the 2014 BFE, along with a schedule of events, is available here. See you in Boise this Saturday! If you won’t be Boise-bound, be sure to hit up our Culture page to check out all the happenings and highlights direct from the BFE floor!

35. May 30, 2014

    Go Deep into Game Day – Part IIDendrobium Alkaloids. Although the name sounds like something straight out of a sci-fi movie, it’s not a mysterious alien race from the Dendrobium galaxy. And it’s not something
    
    you find inside a battery. This powerful powder is derived from a member of the orchid family and is another in an elite list of ingredients that sets MAN Sports Game Day apart from the rest of the pre-workout pack.
    
    In Part I of Go Deep into Game Day, we focused on the supplement mix that comprises Game Day’s potent pump blend—the instant Nitric Oxide Stimulator that keeps your pump going strong even after your workout is complete. You got the low-down on GMS, GlycoCarn®, L-Norvaline and Rutaecarpine.
    
    CLICK HERE TO BUY MAN SPORTS GAME DAY.
    
    In this second installment, we’ll single out one key ingredient—Dendrobium Alkaloids—and take a closer look at what makes it an integral element of Game Day’s killer, clean energy formula.
    
    Dendrobium is native to southern Asia and has been used in China for more than 1,000 years for its medicinal and strengthening properties. In recent years, the Western world has jumped on the Dendrobium bandwagon—most often in the form of Dendrobium Extract.
    
    In contrast, MAN Sports uses only the purest Dendrobium Alkaloids in Game Day, which provide more powerful and more precise energy and mood elevating properties compared to often impure (and inferior) extracts. Combined with other key ingredients in Game Day, Dendrobium Alkaloids offer an intense focus and clear energizing benefit.
    
    Along with a serious energy kick and uplifting mood boost, Dendrobium Alkaloids have been shown to not restrict blood flow like many other stimulants do. In short, more blood flow equals more pumps, more reps, more growth and more muscle. Not too shabby for a flower, right?! And lets be honest, energy from a pre-workout is great and all, but if it restricts your blood flow…. kind of counter-productive, right?
    
    Although there are some Dendrobium skeptics out there, for each skeptic, there are five times the scientific journal entries, support and references that note the positive properties of this prized, long-used traditional supplement. There’s a reason it’s been around for 1,000+ years and is still used widely throughout the world today.
    
    MAN Sports Game Day isn’t just a random assortment of fillers and stims. It’s a strategic combination of science, research and development/testing designed to give you the energy you need to destroy your next workout and all others to come. To push you to your limit and beyond. So grab some Game Day—maybe even try Furious Pete’s exclusive new Tropic Fury flavor—and get to work.
    
    And if you haven’t already, be sure to JOIN THE 1%ERs HERE.
    
    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
    
    
     

36. May 28, 2014

    New Game Day Flavor - "Tropic Fury" is Furious Pete Approved!That’s right, we’ve teamed up with our friend Furious Pete to bring you The World’s Hardest Hitting Pre-Workout, Game Day, in his very own Tropic Fury Flavor!
    

    
    

    Pete has been a big fan of Game Day for some time now, is a personal friend of ours and we feel it couldn’t have been a better fit. This isn’t just a flavor he threw his name on either, we went through a TON of different flavors, flavor combinations, and a whole lot of stimmed-out testing to bring you Tropic Fury in a delicious Pineapple Mango flavor.

    
    

    Pete’s a beast in the gym, a freakish eater and all around awesome guy! Check out Pete’s YouTube channel here: https://www.youtube.com/user/furiouspete123

    
    

    One of the coolest things about this flavor launch, is that Pete was in the MANufacturing facility with us while we were running the first MicroBatch, and personally hand numbered the first 1,000 bottles. When you purchase one of the first 1,000 bottles (if you’re lucky enough!) you are entered to win 1 of 10 MAN Sports Prize Packs, with the grand prize being a MAN Sports Seek & Destroy Camo Gym Bag loaded with product!

    
    

    Tropic Fury is already available on MANSports.com http://bit.ly/1jkEEZo and will be hitting shelves at your favorite supplement retailer or online store soon!

    
    

    If you’re a customer outside of the U.S. - look for the international version to hit within the next month!

37. May 22, 2014

    Furious Pete Representing MAN Sports at FitCon 2014 this Saturday!MAN Sports always comes prepared—and this Saturday is no exception. We’re hitting the road and heading to FitCon 2014 in Waxahachie, Texas—and we’re bringing our good friend, the one and only Furious Pete, with us!
    
    
    
    Big J of Big J’s Extreme Fitness, along with Marc Lobliner, are putting the event on—this Saturday, May 24^th at the Waxahachie Civic Center. So what can you expect from FitCon? In short, it’s one part bodybuilding show combined with two parts vendors (think supplement, clothing and lifestyle companies) and YouTubers, which equals a one-of-a-kind, awesome meet-up experience. More details are available here. And check out highlights from FitCon 2013 here.
    
    As for Furious Pete—if you haven’t come across him yet, you probably either don’t know what the term social media means or you’ve been on a self-imposed technology strike…or maybe even living off the grid training like a caveman! The man, the myth and the legend, Furious Pete is a YouTube sensation, fitness guru, competitive eater and all-around badass! Check out his YouTube channel here. There’s a reason why the furious one has more than 930,000 subscribers on his main channel and 1 million-plus over all his channels!
    
    So whether you’re planning on going already, if you live in the metro Dallas area, or if you just wanted an excuse to visit wonderful Waxahachie, come check out MAN Sports at FitCon 2014 this Saturday. Meet your hero and ours, Furious Pete. Watch the show. Score some swag. Have some fun. And if you can’t swing a trip to Texas, be sure to check our hit up our Culture page to check out all the happenings and highlights direct from the FitCon floor!

38. May 20, 2014

    Pure PF3 Will No Longer Be Available Soon - See DetailsWe regret to inform you that we will no longer be able to sell Pure PF3, as it will be transitioning to full prescription. We will sell through our remaining inventory at which point it will no longer be available.
    
    
    

    We currently share manufacturing with a pharma company, and have exclusive rights to this ingredient in the sport nutrition industry. Demand has grown significantly and the manufacturer has decided to go prescription ONLY with PF3.

    
    

    PF3 in the pharmaceutical world is prescribed for patients to prevent muscle wasting, for nutrient absorption as well as a digestive aid.

    
    

    As far as we know, this is the first time an ingredient in our industry has gone full prescription (not banned or regulated) due to its effectiveness, vast applications and safety. We're extremely proud that MAN brought something this innovative and novel to the industry, although short lived.

    
    

    A product of this nature should be a staple of physique and strength athletes supplement regimen, and for the time being, you can still make it just that. We’ll be selling through the remainder of our stock - when we're out, we're out. Make sure to secure your order of PF3 before inventory is exhausted. We can not guarantee that we’ll have stock after a certain date, as orders have been pouring in since we released this news via social media.

    
    

    P.S. The formula found in Game Day (containing PF3) will remain unchanged as we have sufficient stock and raw materials allocated for production of that product.

    
    

    

39. May 15, 2014

    MAN Sports NPC Superheavyweight Bodybuilder Kevin Tomasini | Training Shoulders at Animal House GymMAN Sports athlete Kevin Tomasini cranks out a quick shoulder workout at Animal House Gym in Milwaukee, WI. Kevin's looking large at just over 300lbs, and getting focused on attaining his IFBB Pro Card.
    
    

40. May 14, 2014

    Go Deep into Game Day - Part IPre-workout. Pre-game. Pre-race. Whether you’re hitting the gym, the field or the street, Game Day is formulated to be the ONLY option you’ll ever need for crisp, clean energy—and if you’ve
    
    tried it, chances are you’re already hooked. You know Game Day isn’t just another underdosed, stim-heavy “ultra-concentrate” loaded with cheap ineffective ingredients hiding behind flashy marketing hype. Game Day is the real deal—a carefully crafted comprehensive mixture of high-grade ingredients designed to give you the boost you need and the pump you want. Game Day’s exclusive formula didn’t just happen by chance. It happened through endless amounts of research and tireless testing. Game Day is backed by science and proven to give you the results you’re after.
    
    CLICK HERE TO BUY MAN SPORTS GAME DAY.
    
    In this first installment of Go Deep into Game Day, we’ll dive deeper into Game Day’s potent pump blend. Since not all of us have a PhD in exercise physiology, biochemistry and nutrition, we’ll break down each ingredient that comes together to create the Instant Nitric Oxide Stimulator you’ve come to crave pre-workout—the key mix that keeps your pump going strong even hours after your workout.
    
    CLICK HERE TO BUY MAN SPORTS GAME DAY.
    
    Glycerol Monostearate (GMS)
    Pure GMS is an underutilized, sweet-tasting supplement that when mixed with liquid solutions, is able to increase their osmolarity. Because the human body requires the osmolarity of body fluids to remain fairly constant, supplementing GMS stimulates the absorption and retention of water in order to counter the increase in osmolarity that would otherwise occur. In short, GMS has a twofold benefit—it enhances the effects of other supplements since it improves their absorption and efficacy while simultaneously providing hydration. Game Day doesn’t fall into the stimulant dehydration stigma, it actually helps you stay hydrated.
    
    GlycoCarn®
    GlycoCarn is a patented nitric oxide booster comprised of power-packed Glycine Propionyl-L-Carnitine HCL—or GPLC for short. GPLC is a “PUMP in a bottle” and is rarely used in the supplement world due to its quality and cost. Most other manufacturers rely on the inferior L-Arginine to serve as their N.O. booster. At MAN Sports, we are committed to giving you the best, most effective products possible, even if that means a smaller profit margin for us. So when it came time to create a top-quality pre-workout supplement with ultimate nitric oxide boosting properties, using GlycoCarn wasn’t ever second-guessed. This means you get the high-speed pumps you’re after when the first drop of Game Day hits your lips. You’ll feel every rep, every set and every movement like never before.
    
    L-Norvaline
    L-Norvaline is a form of the BCAA L-Valine. Along with L-Valine’s benefits, L-Norvaline has been shown to positively impact circulation and nitric oxide production. Supplementing with L-Norvaline inhibits your body from inhibiting your nitric oxide production—a scientific double-negative resulting in heightened muscle pumps and nutrient transport during and after exercise. It’s also been shown to be active during tissue regeneration as well as promoting overall muscle growth. Studies done by the Department of Medical Physiology and Microcirculation at Texas A&M University showed that L-Norvaline increased nitric oxide production by 55%.
    
    Rutaecarpine
    Rutaecarpine is an alkaloid found in certain herbs and has been widely used for its health benefits in China for centuries. Game Day harnesses the power of rutaecarpine for its anti-inflammatory and thermoregulatory, vasorelaxing activity. Adding in this alkaloid with the rest of the N.O. Stimulator blend helps speed the delivery of the massive pumps achieved by taking Game Day prior to training.
    
    Stay strong. Stay pumped. Stay informed. And stay tuned for the next installment of Go Deep into Game Day.
    
    JOIN THE 1%ERs HERE
    
    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

41. May 13, 2014

    MAN Sports Men's Physique Athlete David Reed | Training Arms | 2014 Jr. Nationals PrepWe caught up with MAN Sports NPC Men's Physique Athlete David Reed while he trained arms at Animal House Gym in Milwaukee, WI in preparation for the 2014 Jr. Nationals.
    
    

42. May 2, 2014

    Check out our Micro-Batch ProcessCheck out our Micro-Batch process - the process of manufacturing we use at MAN Sports to bring you the highest quality supplements.
    
    Every batch made in limited quantities, every bottle a testament to the work and science that has gone into each handcrafted formula. Formed by the perfect blending of science and application. There is beauty in the process of manufacturing every micro-batch, that has been long forgotten, we refuse to hand over the manufacturing to a mass-production facility.   All of this is made possible thanks to highly qualified personnel who care about your finished product, and by heavily investing in the most advanced lab equipment available today.
    
    
    
    It takes longer. It takes more labor. It's tedious and precise. Making micro-batches is not easy, but its the only way we know how to provide the premium quality in every bottle we demand. We take pride in our work.