Newsletter
HotBod February 02
Welcome to all the new subscribers to the HotBod newsletter as well as those who have been with us from the beginning. Each month we'll explore issues relating to the three major areas of fitness: exercise, nutrition and supplementation. Don't hesitate to write if you have any comments or suggestions.
TRAINING CORNER: Stop When It Burns?
There is a great deal of confusion of about the "burn" associated with intense exercise. Some fitness trainers use the "burn" as a gauge of training intensity, suggesting you should stop training when you "feel the burn." Is this sound advice?
Before getting into specifics, it's important to understand what causes the "burn." The "burn" is a related to lactic acid build-up (technically it's the hydrogen ions that are produced in conjunction with lactate but that's a story for another day!). Lactic acid is a byproduct of carbohydrate breakdown. As your set goes on for more than about 30 seconds, greater amounts of lactic acid enter the muscles and make it uncomfortable to continue training. Eventually, the acidic environment interferes with muscle contractions and results in muscular fatigue.
So the question remains: should you stop when you "feel the burn?" The answer is unequivocally "No!" The burn is not a sign that you have fully taxed your muscles, but rather that you are generating lactate from the breakdown of carbohydrate. Thus, it is beneficial to try to push past the burn and continue training until your muscles are fatigued. If you stop before, you are succumbing to mental fatigue and this will result in suboptimal results.
NUTRITION CORNER: The Best Oils for Frying
As a rule, it is best to avoid frying your foods. It is preferable to prepare foods by broiling, steaming, microwaving, baking or grilling if possible. However, sometimes you can't get around the old frying pan…
If you must fry, here are some tips. First, NEVER deep fry foods! This is the absolute worst thing you can do. Keep the heat at or below about 350 degrees; from a health standpoint, the lower, the better. Second, choose an oil with a high smoke point. The smoke point is a gauge of when an oil "smokes" and therefore becomes rancid. Rancid oils are extremely detrimental to your overall health. They are filled with toxins and have a "trans-fat" configuration, which has been linked to cardiovascular disease. The oil with the highest smoke point is grape seed extract, followed by peanut, sesame and Canola oils. These are your best choices for frying. Olive oil, which begins to smoke at around 250 degrees Fahrenheit, should only be used at very low temperatures.
SUPPLEMENT REVIEW: Whey Protein
What it is: A protein source derived from milk.
What it does: As with any protein, whey helps to build lean tissue in the body.
The verdict: Whey protein is a high-quality protein source that is convenient and economical. Because it is quickly used by the body, whey is best used as a post-workout source of protein (casein, egg and other sources are better alternatives otherwise). Realize, though, that taking in additional protein over and above your needs won't result in better muscular development. Your body only has use for a limited amount of protein -- any more is simply excreted from your body. Thus, unless you are protein deficient, there is no need to supplement.
Supplement Grade: A
