June 14, 2010
Protein, yes, but how much is too much?
New mothers, weekend warriors and professional cyclists alike all know the basics -- a dose of protein after a workout can help you rebuild muscle tissue, restore energy levels and stimulate physiological gains. If these truths are so widely held, then why do we run into so many people who are overdosing on protein!?! Truth is -- most nutritionists, trainers and know-it-all-gym enthusiasts (we all know them), are giving you bad advice!
First off, your average gym-goer subscribes to what we call the three pillars of nutrition: protein=good, carbs=bad, fat=worse. As ridiculous as this sounds, it's amazing to hear the stark proclamations that your average-joe/jane makes about nutrition. Interestingly, this isn't because of lack of interest or research. In fact, many of of these people read enough fitness rags/blogs to be able to rattle off the differences between whey, milk and soy proteins on command. So why do we see so many of these same people leaving their favorite supplement retailer, shaker cup in hand, ready to guzzle 75 grams of high-grade protein into their 175 lb, 15% body fat bodies. Sound familiar? If it doesn't, good for you (or maybe you just haven't been training). If it does, then keep reading.
It is imperative (critically important, essential, please don't mess this up people) that you adjust your protein intake to your lean body mass. Over the course of a day, athletes looking to improve their body composition should intake roughly 1.5 grams of protein for every pound of lean body mass. Let's do some basic "supplement math" on our hypothetical 175 lb, 15% body fat athlete as an example:
Total Weight: 175
Lean Body Mass: 149
Daily Protein Intake: 223 grams/day
Now, here is where the debate rages. How much protein should our athlete take in one sitting? Well -- let's start simple. No one in his or her right mind would recommend that our 175 lb athlete take all 223 grams in one sitting (you can laugh now). Here's the squishy part -- the amount of protein that your body can metabolize in one sitting depends on your level of activity, body composition (already accounted for in our calculation) and genetic profile. At the end of the day, IT DEPENDS(ugh)! However, there are some general rules that, when applied within a balanced diet, have been highly successful for our athletes. Working with elite nutritionist and RSP affiliate, Mike Ferencsik, and several NFL players, we have found that you can get close to that magic number by spreading your protein intake over 8-9 meals. Though we won't get into the details of Mike's diet here, this calculation puts our hypothetical athlete at roughly 25 grams of protein per sitting. While you could (and many people do) consume much more than these recommended quantities without any ill effects, but we believe that the potential gains in muscularity do not offset the risks associated with excessive protein intake (e.g stored fat, liver problems). Remember -- you're training to become a better athlete, not just move weight around in the gym.
We hope that this helps. As we emphasize in all of our entries, HYDRATE, HYDRATE, HYDRATE and USE YOUR DISCRETION. Don't let any nutritionist, coach or friend talk you into a training or supplementation program that doesn't work for you.
Check in with us next week and follow us at www.rspnutrition.com for more updates.
Be the best with Fast Fuel!
Monday, June 14, 2010
Thursday, June 10, 2010
RSP Nutrition and Team Fast FuelTM to Sponsor the 2010 Randy Shannon Football Camp
June 8, 2010
RSP Nutrition and Team Fast FuelTM to Sponsor the 2010 Randy Shannon Football Camp
Coral Gables, FL – RSP Nutrition and Team Fast FuelTM will sponsor Randy Shannon’s Football Camp this June 12th - June 14th in Miami, FL. RSP staff will be on hand to educate campers on key sports nutrition issues, including hydration, pre-workout and recovery nutrition. In addition, the Fast FuelTM Street team will distribute individually packaged samples of Fast FuelTM: Speed Training Formula, branded shaker cups, tee-shirts and track bags to athletes.
The Randy Shannon Football Camp gives young football players the opportunity to receive instruction from the Miami Hurricane’s staff and other qualified coaches. The goal of the camp is to provide players with the knowledge and the most up-to-date techniques used by the Hurricanes. Campers will receive instruction on the Hurricanes’ strength and conditioning programs, along with established nutrition guidelines used by athletes.
“We are thrilled to be participating in the 2010 Randy Shannon Camp. Coach Shannon and the University of Miami football staff have really revitalized the program and are back at the top of a very competitive field in college football. A lot of the program’s current and historic success has to do with the strength and conditioning and nutrition programs at ‘The U’, so we’re excited to be a part of what they are doing”, said Director of Business Development Francesco Zampogna.
Be sure to check in with Team Fast FuelTM at the Hecht Athletic Center during registration for free giveaways and great tips on sports nutrition. Don’t miss this great opportunity!
ABOUT RSP NUTRITION
RSP Nutrition is a premium sports nutrition company that develops products for sports-specific training and athletic performance. While the majority of sports nutrition companies focus on looking good in the weight room RSP’s products are scientifically formulated for athletes seeking to enhance sports-specific movements. As such, the RSP product line is formulated for sports performance, emphasizing speed, agility, explosive power, nutrient replenishment and intensity. This philosophy has established RSP as the creator of, and premiere brand in, Sports Performance Nutrition.
RSP Nutrition and Team Fast FuelTM to Sponsor the 2010 Randy Shannon Football Camp
Coral Gables, FL – RSP Nutrition and Team Fast FuelTM will sponsor Randy Shannon’s Football Camp this June 12th - June 14th in Miami, FL. RSP staff will be on hand to educate campers on key sports nutrition issues, including hydration, pre-workout and recovery nutrition. In addition, the Fast FuelTM Street team will distribute individually packaged samples of Fast FuelTM: Speed Training Formula, branded shaker cups, tee-shirts and track bags to athletes.
The Randy Shannon Football Camp gives young football players the opportunity to receive instruction from the Miami Hurricane’s staff and other qualified coaches. The goal of the camp is to provide players with the knowledge and the most up-to-date techniques used by the Hurricanes. Campers will receive instruction on the Hurricanes’ strength and conditioning programs, along with established nutrition guidelines used by athletes.
“We are thrilled to be participating in the 2010 Randy Shannon Camp. Coach Shannon and the University of Miami football staff have really revitalized the program and are back at the top of a very competitive field in college football. A lot of the program’s current and historic success has to do with the strength and conditioning and nutrition programs at ‘The U’, so we’re excited to be a part of what they are doing”, said Director of Business Development Francesco Zampogna.
Be sure to check in with Team Fast FuelTM at the Hecht Athletic Center during registration for free giveaways and great tips on sports nutrition. Don’t miss this great opportunity!
ABOUT RSP NUTRITION
RSP Nutrition is a premium sports nutrition company that develops products for sports-specific training and athletic performance. While the majority of sports nutrition companies focus on looking good in the weight room RSP’s products are scientifically formulated for athletes seeking to enhance sports-specific movements. As such, the RSP product line is formulated for sports performance, emphasizing speed, agility, explosive power, nutrient replenishment and intensity. This philosophy has established RSP as the creator of, and premiere brand in, Sports Performance Nutrition.
Monday, June 7, 2010
Lift Before I Run? Or Run Before I Lift?
June 7th
Lift before I run? Or Run Before I Lift?
Athletes training to compete in explosive sports often ask us: how should I sequence my workouts? Should I lift before running? Or should I run before I lift? Most athletes make this decision in one of three ways: 1) completely randomly (e.g. depends on the day); 2) by direction of a sports performance coach; 3) based on personal preference (e.g. I tend to feel like garbage if I run first before lifting). Truth is -- there is no simple answer to the question. If you are a competitive athlete preparing for an upcoming season, it is vital that you train at your highest levels during both movement and weight training. Recognize that any run or lift will significantly deplete the glycogen stores in your muscles, leaving you in a fatigued state and making it difficult for you to perform in the second segment of your training session.
Timed intake of a recovery supplement can help you maintain performance throughout your workout. However, BUYER BEWARE. A number of products on the market claim to meet your needs, but are not ideally suited to the needs of explosive athletes. Remember that the nutritional supplement industry has traditionally catered to aerobic endurance athletes and bodybuilders--segments of the population with drastically different needs than yours.
A few helpful tips:
1) Hydrate, hydrate, hydrate. No matter what you're doing on the field/court/ice/mat, in the weight room or at home for supplementation, hydration is the foundation.
2) Watch out for sugars and carbohydrates. This may sound basic, but a number of the most popular recovery products on the market are high in sugar and carbs because they are suited for aerobic endurance athletes such as marathoners. As an explosive athlete, you'll need to focus on building lean muscle mass and a diet too high in carbs and sugar will do a number on your plans...
3) Many products (we won't name names...) will claim to include electrolytes -- DON'T FORGET TO CHECK THE DOSAGE! A trace amount of electrolytes will do nothing to help you recover from an intense hill workout.
That's all for now. Check back with us soon at www.rspnutrition.com for more product updates.
Lift before I run? Or Run Before I Lift?
Athletes training to compete in explosive sports often ask us: how should I sequence my workouts? Should I lift before running? Or should I run before I lift? Most athletes make this decision in one of three ways: 1) completely randomly (e.g. depends on the day); 2) by direction of a sports performance coach; 3) based on personal preference (e.g. I tend to feel like garbage if I run first before lifting). Truth is -- there is no simple answer to the question. If you are a competitive athlete preparing for an upcoming season, it is vital that you train at your highest levels during both movement and weight training. Recognize that any run or lift will significantly deplete the glycogen stores in your muscles, leaving you in a fatigued state and making it difficult for you to perform in the second segment of your training session.
Timed intake of a recovery supplement can help you maintain performance throughout your workout. However, BUYER BEWARE. A number of products on the market claim to meet your needs, but are not ideally suited to the needs of explosive athletes. Remember that the nutritional supplement industry has traditionally catered to aerobic endurance athletes and bodybuilders--segments of the population with drastically different needs than yours.
A few helpful tips:
1) Hydrate, hydrate, hydrate. No matter what you're doing on the field/court/ice/mat, in the weight room or at home for supplementation, hydration is the foundation.
2) Watch out for sugars and carbohydrates. This may sound basic, but a number of the most popular recovery products on the market are high in sugar and carbs because they are suited for aerobic endurance athletes such as marathoners. As an explosive athlete, you'll need to focus on building lean muscle mass and a diet too high in carbs and sugar will do a number on your plans...
3) Many products (we won't name names...) will claim to include electrolytes -- DON'T FORGET TO CHECK THE DOSAGE! A trace amount of electrolytes will do nothing to help you recover from an intense hill workout.
That's all for now. Check back with us soon at www.rspnutrition.com for more product updates.
Wednesday, May 26, 2010
XL212 combine tour presented by Nike and Fast Fuel
April 14, 2010—XL212 combine tour presented by Nike and Fast Fuel
Weston, FL – The XL212 combine tour, presented by Nike and Fast FuelTM, is giving
young athletes in the Southeast an opportunity to showcase their talent. Athletes
participating will complete various SPARQ tests and receive a nationally recognized
rating, along with the top performing athletes being invited to the Elite football camp in
Atlanta, GA.
Jonathan Beason, former University of Miami star and current all-pro LB for the Carolina
Panthers will be making an appearance courtesy of Fast Fuel at both the Naples, FL and
Weston, FL combines. Come out and be part of the competitive atmosphere and see
tomorrow’s star athletes.
Visit XL212’s website for exact dates and locations.
ABOUT RSP NUTRITION
RSP focuses on the functional traits that improve athletic performance while the majority
of sports nutrition products focus on the weight room and aesthetics. Rather than focusing
on weight gainers and fat burners, the RSP product line is formulated for sports
performance. Areas of emphasis include: speed, strength, endurance and intensity. This
philosophy has established RSP as the creators of and premiere brand in Sports
Performance Nutrition.
NFL All-Pro Linebacker Jon Beason Teams Up with RSP Nutrition
Miami Beach, FL – NFL All-Pro linebacker Jon Beason is teaming up with
RSP Nutrition to spread the word about its revolutionary new product, Fast
FuelTM: Explosive Speed Formula. Fast FuelTM is the first of its kind and a
fundamental part of the progressive move towards explosive speed training
in athletics.
“When I train I rely on Fast FuelTM to help sustain and maximize my
performance throughout my workout. It gives me the edge over the
competition and the peace of mind that it is all natural and agrees with the
league substance policy. Train hard and when your ready for the next level
use Fast FuelTM,” said Beason.
The Carolina Panthers' team captain will be making an appearance on
ESPN's First Take (1130am) and the Scott Van Pelt Show (340pm) this
Friday, April 16, 2010. Tune in to see how hard work and leadership pays
off and learn more about this innovative product. To learn more about Fast
Fuel and Jon Beason, visit www.rspnutrition.com,
www.twitter.com/fastfuelonline or https://twitter.com/jonbeason
ABOUT RSP NUTRITION
RSP focuses on the functional traits that improve athletic performance, while
the majority of sports nutrition products focus on the weight room and
aesthetics. Rather than focusing on weight gainers and fat burners, the RSP
product line is formulated for sports performance. Areas of emphasis
include: speed, strength, endurance and intensity. This philosophy has
established RSP as the creators of and premiere brand in Sports Performance
Nutrition.
Game Time Supplements is now RSP Nutrition
Game Time Supplements is now RSP Nutrition
March 30, 2010
Miami, FL – Nutritional supplement company and maker of Fast Fuel: Explosive Speed
Formula, Game Time Supplements, has changed its name to Revolutionary Sports
Performance Nutrition (RSP Nutrition). The company has retained its core management
team, product line and corporate focus, but has re-branded to better connect with its target
customers in the sports performance market.
“We felt that the new corporate identity better connects us with our core customer group
– the competitive athlete seeking nutritional products that safely enhance functional
athletic performance. When we began to think about re-branding, we sought a name that
customers could easily identify as the nutritional complement to sports performance
training. The new name – Revolutionary Sports Performance, accomplishes this and
distinguishes the company as the leader in the new Sports Performance Nutrition
category in the nutraceutical market,” said Managing Director Victor Davanzo.
Customers can find RSP Nutrition products in select retail locations, athletic facilities and
special events servicing elite athletes. Stay tuned for a full product line release to the
mass market in late 2010.
ABOUT RSP NUTRITION
RSP focuses on the functional traits that improve athletic performance while the majority
of sports nutrition products focus on the weight room and aesthetics. Rather than focusing
on weight gainers and fat burners, the RSP product line is formulated for sports
performance. Areas of emphasis include: speed, strength, endurance and intensity. This
philosophy has established RSP as the creators of and premiere brand in Sports
Performance Nutrition.
Monday, November 9, 2009
Maximize the Results of Speed Training with Fast Fuel
Take Fast Fuel in conjunction with your workouts to maximize training results. Best used pre and during workout. First Supplement formulated to maximize the results of explosive speed training!!! Try it now!!! see details at: www.gametimesupplements.com
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