The Best Fuel Sources — Macronutrients (updated July 2019)

The Best Fuel Sources — Macronutrients

Against popular belief, there are no supplements that can fuel your workout, recovery, and performance quite like food. The three macronutrients — protein, carbohydrates, and fat — are the key elements to great performance. These macronutrients can be found in just about every morsel of food you can eat. The amount of each varies per food group and item, however.

Carbohydrates

image @ www.static.wixstatic.com

Carbohydrates have gotten a bad reputation from the media over the years. It’s been promoted as the macronutrient group most closely related to weight gain, and so people have become frightened of eating “too many carbs.” However, the diet should be about 50% carbs for a normal individual, and up to 60% for highly active individuals. This is because carbohydrates are the body’s main source of fuel. And since about 60-70% of our daily intake is used by the body to simply keep us alive, eating carbohydrates is essential.

So what constitutes a carbohydrate? Carbs are in almost every food, save for pure protein and fat sources. Even your vegetables have 5g per serving! However, the best way to ingest carbohydrates is from whole grain sources, because these also contain an ample amount of fiber. Fiber helps to reduce LDL cholesterol levels in the blood and make up a bulk of your stool. So eat your grains, eat your fiber, and have more energy for your activities!

Carbohydrates can also be broken down into glucose, which is further metabolized into glycogen. This glycogen can be stored in the muscles — up to 500g worth! And it’s this stored energy that helps to fuel your workouts. Or, at least for the first couple of minutes of activity. Any activity longer than an hour requires alternative fuel sources, which can be metabolized from dietary fat.

Fat

image @ www.cheatsheet.com

Fat is another macronutrient that gets a bad reputation from the media. However, dietary fat does not equal body fat. Or, rather, eating fat will not make you fat.

In fact, dietary fatty acids are essential for our daily life! A moderate fat intake (or about 25% of our total calories) can aid in: vitamin A, D, E, and K absorption and distribution throughout the body, weight maintenance, skin and hair health, and sustained energy during exercise. In addition, since dietary fat is more calorically dense than both carbohydrates and proteins at 9 calories/gram, eating less can make you feel fuller longer. Good fat sources include: fatty fish, avocado, nuts/seeds, olive and sunflower oil, and nut butters.

The benefits of an increased dietary fat intake are most prevalent in activities that required sustained energy. The body will always process carbohydrates first and then fat. This is because the body can 1) store more carbs, and 2) they’re easier to break down. However, stored dietary fat is oxidized during long-duration activities (like running) and can be used as a more powerful energy source. Actually, Oxidative Phosphorylation can produce 36ATP versus Glycolysis’s 2ATP, which makes it the preferred energy pathway overall. But it also takes a great deal longer to oxidize molecules than simply breaking them down, so the body never utilizes fat first. Which is unfortunate, because who wouldn’t want to eat their weight in dietary fat and have better gym performance at the same time?

A lack of stored carbohydrates and fatty acids in the body, though, makes the muscles and energy systems reliant on protein. But relying on protein for energy takes away from your heard earned gains, which is bad.

Protein

image @ www.girlsgonestrong.com

Protein is the only macronutrient group that hasn’t received a bad reputation by the media. However, an increased protein consumption, like any other macronutrient group, can lead to weight gain. It can also lead to free-floating toxins in the bloodstream because the liver can’t process all those protein molecules at once, as well as some being forced to convert into glycogen. So it actually can be a disservice to the body to increase your protein intake.

For healthy, active men, protein consumption should not exceed 1.2g/kg of body weight. For women the number is usually lower at about 0.8-1g/kg of body weight, since women’s muscles are genetically smaller than a male’s. But this increased protein consumption is essential to building muscle. Protein intake brings essential amino acids into the body that it cannot produce on its own. These amino acids are leucine, isoleucine, and valine. Leucine, however, it the key player in muscle regeneration.

As you train, the muscle fibers tear and reform. This reformation grows the muscles and gives them a larger appearance on the body. However, if the body has no protein supply to fix these tears, the musculature becomes weak and deformed. It becomes harder to fix. So keeping up with your protein consumption is a key way to make sure your hard training routine equates to larger muscles. Or stronger muscles. Or whatever goal you’re currently working on.

Good protein sources can include: lean meats, poultry, red meats (in moderation!), milk, yogurts, cheeses, legumes, and even some whole grains.

What Macronutrient is Right for Me?

You need all three macronutrients in order to live a healthy, active life. However, the proportions are different based on the type of activity you perform and your body type. There are three different body types: Ectomorph, Mesomorph, and Endomorph.

image @ www.octathalon.com

An ectomorph is generally lanky and has a hard time putting on weight, so an increased load of all three macronutrients will help them to gain size.

An endomorph is generally stocky and has a hard time losing weight. In this case, a lower amount of macronutrients are essential when wanting to show size.

And a mesomorph is generally a cross between the two, as someone who generally looks muscular and can either have an easy or hard time putting on weight. Most people fall into this category and so their macronutrient split becomes more determined on their individual genetics.

In addition, the type of activity that a person takes part in has a large influence over their macronutrient split. For example, a marathon runner is going to need an increased fat and protein load because they need sustained energy and their muscles are under a lot more tension for longer periods of time. Conversely, a powerlifter will need a greater protein and carbohydrate load because they’re focusing on more explosive, one-time lifts. And a bodybuilder will need moderate amounts of all three, because they have shorter lived energy needs but still want to put on size.

The Best Macros Per Sport

For powerlifting, gear towards an increased carbohydrate and protein load.

For long duration sports, higher fats and proteins.

For bodybuilding, consume  1 part fat, 2 parts protein, 3 parts carbohydrate of total calories.

For aerobic sports, such as dancing and running, increase your fat consumption.

For athletic sports, your macronutrient split is more determined on the sport you play. For example, football would require more carbohydrate and protein while swimming would require more fat.

How Can I Determine my Macro Split?

In all honesty, if you’re new to tracking macronutrients or are getting serious into a new training style, seek a coach. Under or over eating are very common when first paying attention to macronutrients. Doing either one can not only hinder your performance, but can also lead to a slew of health problems. So do yourself a favor and hire someone who’s versed in this language.

If you’re more experienced in fitness and want to give it a try, tracking your macronutrients is easy, quick, and can significantly help your sport. You can visit this link for a macronutrient calculator, or track it yourself from your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE).

However, remember to take into account your sport, your current goals, and your genetic makeup. All three elements play a key role in how much you need to eat!

image @ www.ebodyfit.com

Clean Eating V. Macronutrient Tracking (IIFYM) (updated July 2019)

What is “Clean Eating”?

image @ www.a2-images.myspacecdn.com

If you’ve heard someone on a diet speak about the food they eat, they’ve probably called their meals “clean”. Or, rather, they turn down food choices that they deem “unclean”. These “unclean” food choices are typically calorie dense foods, such as sweets and salty snacks; sugary, calorie dense beverages; white flour carbohydrates; alcohol, including wine, beer, and spirits; and fried foods, among others.

“Clean” foods, then, normally refers to wholesome, nutrient-dense foods. These include, but are not necessarily limited to: lean meats, such as chicken, turkey, and center-cut pork chops; white fishes, such as tilapia and cod; olive oil; fruits and vegetables; whole grain carbohydrates; sweet potatoes; “organic” nut butters; reduced fat beverages and meal replacements; and water.

However, the only way any of these “unclean” foods would become “unclean” is if they fell into a pile of dirt. Likewise, these “clean” foods would only be “clean” if you happened to wash them first.

Then Why Clean Eating?

Foods that are typically labeled as “clean” are, yes, more nutrient dense. Simply put, this means that they contain more micronutrients — vitamins and minerals — per gram than do their “unclean” counterparts.

Therefore, your diet should contain a majority of these “clean” foods. Per day, it is just as essential to obtain micronutrients, water, and adequate fiber as it is to exercise and get plenty of sleep per night. However, what most “clean” eaters will fail to realize is that you can overeat on “clean” foods. And, whether “clean” or “unclean”, overeating will lead to weight gain.

Fat Loss is Energy in Versus Energy Out

image @ www.abuelostaqueria.com

An example of a “clean” meal could be as follows: a kale and spinach salad, topped with cherry tomatoes, cucumber, shredded carrots, grilled chicken, avocado, red onion, reduced fat cheese, and with an olive oil and balsamic vinaigrette on the side. Or, how about “healthified” tacos with a flax-ground flour tortilla, white cod, greek yogurt (to replace the sour cream), avocado, lettuce, chopped tomato, cilantro, and a squeeze of lime?

Sounds pretty good, doesn’t it?

But what each individual needs to realize is that while these foods are heavily nutrient dense, having three of those white fish tacos can set you back nearly 30 grams of fat for one meal. For a runner or someone who performs long-distance sports daily, that’s no problem. But if you are a stay at home mother training through exercise DVDs on her living room while the kids are napping, this one meal can definitely help to increase fat gain.

What’s even worse is that some of these meals can actually contain more calories than “unclean” foods. Not to mention, most reduced fat products contain a slew of chemicals to mask the lack of fat and sugar. While most of these products have been scientifically tested, not all of them have. Plus, a good amount of them have been proven to have adverse effects both inside and outside the body. In that case, it’s better to just eat the fat.

What is Tracking Macronutrients?

image @ www.nancyscraving.com

Macronutrients are the protein, carbohydrates, and fats required for your body’s internal processes. These numbers, calculated in grams, are how many of each macromolecule your body should be ingesting per day for maximum efficiency.

Every type of food contains macronutrients. So, both “clean” and “unclean” foods contain protein, carbohydrates, and fat. All types of foods, therefore, can be “tracked” — or the proportion of their macronutrients calculated and accounted for — to fit your day’s daily quota.

With tracking macronutrients, no food is off limits. Instead, an individual can figure out the amount of protein, carbohydrates, and fat in each type of food and have whatever amount that can “fit” into their daily allotted macros. In this way, you can literally have your cake and eat it, too.

IIFYM – If It Fits Your Macros

However, let’s not get carried away. Just like how eating three flax-ground flour tortilla fish tacos can quickly add up to overeating, so too can the power of macronutrients. As of late, the fad for “macro trackers” has been to fit as much “unhealthy” food into their diet as they can, just because they can. Eating nothing but protein powders, Pop-Tarts, and string cheese can have its adverse effects, though, such as lowering nutrient levels in vitro, overall sluggishness, and a decrease in performance. While fun foods are definitely fun, they should not take up the bulk of your diet just because they “fit”.

So What Do I Do?

Ideally, a combination of both “clean” foods and tracking macronutrients is the gateway to success. Ingesting “clean” foods such as whole grains, lean meats, vegetables, fruits, nuts, oils, and less processed food will strengthen the body and give it the fuel it needs in order to perform its best. However, “unclean” foods, in moderation, can help with quick pre- and post-workout fuel, mental sanity, and less stress when socializing.

Therefore, the term required for everyday living is “balance.” You need a balance between the wholesome and nutrient-dense foods as well as the more processed, “good for your soul” foods. Each type of food has its place, its worth, and its way into your diet. However, while keeping track of your macronutrients, no food (or an entire food group) has to be off limits. Instead, it becomes much easier to understand the nutritional value of food and plan when you choose to eat it accordingly.

image @ www.cdn.muscleandstrength.com

The Best Protein Sources (updated July 2019)

What’s the Hype About Protein?

image @ www.img.webmd.com

In short, protein helps build muscles. Muscle fibers are made of protein, so incorporating more protein into the diet is essential. Typically, the amount of protein needed ranges from 0.8 – 1.2 grams per kilogram of bodyweight. Obviously, men need more and women need less. However, the amount needed is also based on an individual’s goals. If you’re looking to significantly increase muscle mass, then you should ingest more protein than someone looking to maintain their muscle mass.

However, protein is also one of those macronutrients that should stay relatively consistent. If your protein intake drops too low, the body does not have enough amino acids to efficiently maintain your current muscle mass. If this happens, no matter how efficiently you are training, your muscle size will decrease. So no matter what, make sure you’re getting in an adequate amount of protein.

Some Restrictions

Now, how you get this protein varies due to a few circumstances:

  1. Dietary Restrictions. If you’re allergic to fish, for example, you’re not getting your protein from tilapia.
  2. Taste Preference. If you don’t like tilapia, then don’t eat tilapia. No one is forcing you to eat something you dislike for the sake of muscular growth!
  3. Monetary Restrictions. Some people can afford nicer whole protein sources than others, and that’s just the cold hard truth. If you can only afford chicken breast and tilapia and maybe some steak when it’s on sale, then do that. No one protein source is better than the other in vitro.
  4. Seasonal Restrictions. Maybe you’re a seasonal shopper, and your favorite fishes aren’t currently in season. It’s okay, there’s always alternates!
  5. Locational Restrictions. Some areas have some food that others don’t, and that’s just how things are. If you love a food but it’s not in your area, then don’t sweat about it. Get it when you can, don’t get it when you can’t. Besides, it’ll be a lot more special when you finally get it again, anyway!

The Best of Each Protein

There are several different types of protein, but I’m going to touch upon the ones that are most common. Namely, these protein sources are: chicken, some fish, pork, steak, and dairy products.

Although, don’t be fooled. These options are not the only way to get your daily protein intake. In fact, if you’re vegetarian you can’t have a majority of these things, and if you’re vegan you can’t have any. These are simply the protein sources that get you the best bang for your buck. However, whole grains, nuts, legumes, beans, and meat substitutes also contain a decent amount of protein per serving. They simply do not contain as much as meat sources.

For the best bet, eat some meat for protein. If not, protein powder and bread is a great alternative to get in your daily required allotment.

1. Chicken

Chicken is the universal staple protein source of most bodybuilders. It’s easy to cook, it’s chock full of protein, and most cuts are relatively lean. Here’s a rundown of each variation of chicken you can get:

image @ www.images.wisegeek.com
  • Breast — The staple beyond staples. Per ounce, chicken breast contains 40 calories, 0.3g of fat, and 8.5g of protein.
  • Thigh — Chicken thigh is a much fattier piece of meat than chicken breast. Per ounce, chicken thigh contains 60 calories, 3.1g of fat, and 7.5g of protein.
    (source linked here.)
  • Wing — The king of all kings at bars and SuperBowl parties, but not necessarily for muscle gain. Per ounce, chicken wings contains 63 calories, 4.5g of fat, and 5.2g of protein.
    (source linked here.)

Obviously, you get the most protein with chicken breast. However, if your diet allows you to have more fat per day, then sure, have a thigh or wing. You just need more for the same amount of protein as a breast.

2. Pork

Pork is still a relatively lean cut of meat, just not as lean as chicken breast. Pork can also come in various forms, some more common than others. Here’s a rundown of each variation of pork you can get:

image @ www.irp-cdn.multiscreensite.com
  • Pork Chops — The classic cut of pork is the pork chop. Per ounce, a pork chop contains 53 calories, 3g of fat, and 6g of protein.
    (source linked here.)
  • Pork Tenderloin — A good thing to remember is that any cut of meat with “loin” in the name indicates a leaner cut of meat. Per ounce, pork tenderloin contains 40 calories, 1.5g of fat, and 5.8g of protein.
    (source linked here.)
  • Pork Ribs — The closer you get to the bone, the fattier the meat. This holds true for pork chops and pork ribs. If you want something leaner, try center cut. However, one ounce of pork ribs contains 45 calories, 3.3g of fat, and 3.2g of protein.
    (source linked here.)

Again, the closer you get to bone the fattier the meat. Therefore, if you are looking for lean cuts of pork, try center cut pork chops or tenderloin. If you’re tailgating, then try the ribs.

3. Beef

Beef has the reputation of being bad for you, and there’s a good reason behind it. Beef is the fattiest cut of meat that you can buy. There are leaner types of steak, yes, but it’s relatively fatty as compared to other protein sources. Here’s a rundown of each type of beef that you can get:

  • Steak — Steak is one
    image @ www.i.hurimg.com

    of the more popular beef choices. Per ounce, steak contains 55 calories, 3.3g of fat, and 6g of protein.
    (source linked here.)

  • Chuck (80/20) — Ground chuck (80/20) is probably the most popular choice when making hamburgers. The fat to meat ratio is pretty spot on for burgers, but not so much for meeting your lean protein quota. Per ounce, ground chuck contains 70 calories, 4g of fat, and 7g of protein.
    (source linked here.)
  • Lean Ground Beef (96/4) — Lean ground beef is probably the best choice when trying for lean beef sources. It makes slightly subpar burgers as compared to the 80/20 cut, but it’s much better for your waistline. Per ounce, 96/4 ground beef contains 35 calories, 1g of fat, and 6g of protein.
    (source linked here.)

Beef is one of those cuts of meat that can be great or deadly to your fat intake, depending on which you purchase. Always look for “lean” in the label and trim the excess fat to make sure you’re getting as much protein with as little fat as possible!

4. Fish

Fish is very versatile. White fishes, such as tilapia, are much leaner fishes, while salmon and tuna are known to be a bit fattier. Here’s a rundown of the more popular types of fish that you can purchase:

image @ www.us.123rf.com
  • Tilapia — Tilapia is relatively cost effective and lean, and can be purchases fresh or frozen. Per ounce, tilapia contains 27 calories, 0.5g of fat, and 5.7g of protein.
    (source linked here.)
  • Salmon — Another relatively popular fish choice is salmon. Even though it’s a little fattier, salmon contains Omega 3 and Omega 6 fats, both of which are essential to the diet! Per ounce, salmon contains 50 calories, 2.1g of fat, and 6.8g of protein.
    (source linked here.)
  • Tuna — Whether in steak or sushi form, tuna is delicious and good for you, too! Per ounce, tuna contains 35 calories, 0.9g of fat, and 6.3g of protein.
    (source linked here.)
  • Shrimp — Shrimp is lean and you get so much per serving. Generally speaking, you get up to six little shrimp per ounce. Also per ounce, shrimp contains 40 calories, 0.7g of fat, and 7.7g of protein.
    (source linked here.)
  • Cod — Cod is a less popular white fish than tilapia, but is still beneficial to your diet. Per ounce, cod contains 30 calories, 0.9g of fat, and 4.8g of protein.
    (source linked here.)

The Takeaway

When choosing proteins, you need to pick your battles. Some choices are better than others in terms of protein content, some contain more fat, and some you may not like. Really, the choice is yours. However, leaner cuts of meat generally contain more protein per ounce than fattier protein sources. So if more protein is your thing, opt for chicken breast, white fish, or pork tenderloins. You’ll get the most bang for your protein buck!

The Healthiest Protein Powder (updated July 2019)

Healthiest Protein Powder

What is Protein Powder?

Let’s start with the basics. Protein powder is powdered protein concentrate, which can be mixed with water or milk (for an extra dose of protein). It can also be added into baked goods, such as pancakes, waffles, and cakes, to give your favorite sweet treats a significant boost in pure protein.

Protein itself is composed of amino acids, which are essential for building muscle because amino acids are the building blocks of the body’s muscle fibers. When exercising at a high intensity — i.e weight training or strength training — your muscle fibers are physically tearing under the pressure of exercise. The formation of larger muscles, then, comes from the body’s repairing of these muscle fibers. The muscle fibers will interlace over one another to mend the tear, and what are those muscle fibers made out of? Proteins. So without a constant supply of protein shuttled toward the muscles throughout the day, the muscles cannot repair or grow.

image @ www.legionathletics.com

Protein powder is the quickest and easiest way to get protein directly to the muscles

 

after training. While it’s not wholly necessary and whole food sources such as lean meats, poultry, white fishes, and egg whites can be a great alternative to protein powders, these other foods also need to be broken down into the three macronutrients by the body. This breakdown slows the delivery of protein to the muscles. Alternative protein sources may also not be complete protein sources, or contain the full amount of amino acids the body needs to repair and grow muscle tissue. So while they will provide some benefit, they may not provide all of it. This can hinder muscle growth, even when you’re technically eating a good amount of protein per day.

Are There Better Protein Powders?

While there are no inherently bad protein powders, there are some that are better than others. Whey protein powders are milk-based proteins and have the quickest absorption rate of any type of protein, period. (This includes whole food sources and other forms of protein powders, such as pea and soy proteins.) The body absorbs 100% of whey proteins because it is a whole protein source or, again, it contains all the essential amino acids needed to repair and grow muscles.

When choosing a whey protein, always go for the isolate or concentrate. Whey

image @ www.legionathletics.com

Protein Isolates and Concentrates are specifically isolated whey proteins that are fast digesting and can be quickly broken down by the body.

Alternatively, whey protein blends, such as casein, are slow-digesting proteins that can take the body up to eight hours to completely break down. Casein proteins are better for bedtime, so that your body does not go into a catabolic state while you’re resting, but are awful directly after a workout. However, because casein proteins are still whey-based, they have the same high absorption rate by the body but at a much slower rate.

Other Components of Protein Powder

So what makes protein powder “healthy”?

Simply, it’s a clean protein source. Whey protein powders contain roughly 24g of protein per serving, which is more than a decent piece of chicken. It also has less than four grams of carbs per serving — although the typical serving has about 1-2g — and less than or equal to two grams of fat. This is also why whey proteins have such a great absorption rate: not only is it pure protein, but the body has no other components to break down. Instead, it can quickly be sent to the muscles that are in desperate need of growth and repair.

However, you shouldn’t ingest straight protein powder. The consistency ranges from grainy to pillowy soft powder, depending on the variety you purchase. (Imagine trying to swallow a mouthful of cinnamon.) Instead, protein powders can be mixed with water — the healthiest option! — or with milk for a quick, easy, and efficient post-workout shake. It’s claimed that protein should be consumed within thirty minutes to an hour of training, because that’s when the muscles are in highest need of a protein source for tissue repair.

image @ www.dailyburn.com

Alternatively, protein powders can be baked into goods by mixing into wet batters, such as pancakes, waffles, and cakes. However, this move is a bit riskier. Even though whey protein does have a high absorption rate, mixing the protein powder with other whole food sources, sugars, and liquids can delay when the body breaks the protein down. Remember, the body breaks down foods in the order of: fats, proteins, fiber, and then carbohydrates. If you’re mixing your proteins with your fats, the proteins will have to wait their turn.

The Absolute Healthiest Option

image @ www.ebayimg.com

For the most efficient and healthiest dose of protein, buy a tub of Whey Protein Isolate

or Concentrate from your local supplement store or online. Take one to two scoops — the maximum amount of protein the body can absorb at one time is still unknown, but men typically need more per day than women — and mix with water. Consume within an hour after training for maximum efficiency. And for taste? Your safest bet is always chocolate flavored whey.

Pre Jym Review 2018- Pro’s & Con’s (Updated July 2019)

pre jym

What is Pre JYM?

Pre JYM is a comprehensive addition to training with a scientifically modern all in one formula for excellent workouts. This is a powerful addition to training, which focuses on increasing power, strength and endurance, maximizing pumps and vascularization, enhancing anabolic growth, improving energy and increasing attention and drive. Pre JYM does not contain any undisclosed branded mixtures or hidden fillers and is manufactured with clinically proven ingredients that help optimize each workout.

Who produced Pre JYM?

Pre JYM is provided by JYM Supplement Science by a relatively small company, founded and managed by Dr. Jim Stoppani, who is a Ph.D. In exercise physiology.

How does  Pre JYM work?

The beauty of Pre JYM is that its training can be achieved faster and achieve the desired results without compromising on health. Four mixtures of powerful ingredients are the main feature of Pre JYM, thus stimulating extreme training. Athletic capacity is increased by strength/strength and endurance of the matrix, which contains purely natural compounds.

The first mixture of creatine hydrochloride improves the strength of the flexors of the arm, increases the muscular area of the shoulder and the weight without fat, and not just strength training. While the second beta-alanine enhances aerobic power and lactate threshold, increasing endurance and strength so that you can work harder and longer. Then a mixture of pumps/vascularity and energy enhances beta-vulgar and citrulline malate, which are known to increase anaerobic characteristics and reduce discomfort in the muscles. Anabolic Activator for fighting fatigue consists of advanced branched chained amino acids, such as L-leucine, which activates protein synthesis and strengthens muscle mass. Therefore Pre JYM is made using primary connections designed to increase your training and increase results.

One Pre JYM scoop is mixed with 14 ounces of water and should be taken 30-45 minutes before training.
Pre JYM has already collected some rave reviews about BodyBuilding.com with an excellent rating. Customers claim that it provides high energy without hesitation. Caffeine and other ingredients kept them ready and focused, like no other. Cardio acceleration seemed easier. They felt great and continued to use Pre Jym regularly.

What are the ingredients of Pre JYM?

Pre JYM is regarded as a comprehensive addition to the pre-workout because it contains many different components to obtain different benefits. However, the amount of each ingredient is so insignificant that in the end, it will not have any adverse effect.The ingredients are split into various matrices, as described below:

  • The force/strength matrix consists of creatine and beta-alanine, both have the ability to increase muscle strength and strength for the heavy lifting of weights.
  • The maximum volume, vascularization and energy amplifier contains Citrulline Malate to increase the amount of nitric oxide in your system, it opens the blood vessels and lets you increase the amount of blood to reach your muscles for this power you need.
  • Metabolic activator for fatigue control contains BCAA L-leucine, L-isoleucine, and L-valine, to ensure rapid and complete recovery after training. You require BCAAs if you cannot join the gym the next day.
  • Focus and Drive Intensifier uses caffeine and Huperzine A to enhance energy and clarity of mind and concentration. Pre Jym shall enable your eyes to focus on winning, and you have the strength, determination, and stamina to see it.

 

The cost of Pre-JYM?

The provisional cost of JYM is $ 35 for 20 servings. It comes in two versions: Cherry Limeade and Lemonade.

Frequently Asked Questions 

Does JYM Pre GY have side effects?

The product comprises 300 mg of caffeine per serving. Excessive amounts of caffeine can lead to irritability, nervousness, rapid heartbeat and insomnia, so avoid using Pre Jym with other products with caffeine. Consult a qualified healthcare specialist before taking Pre Jym.

Is Pre JYM safe for breastfeeding?
Do not use the product if you know that you are pregnant or are breastfeeding.
Consult a doctor if you are allergic to peanuts or wheat, as these supplements are made from wheat and peanut processing plants. Pre JYM also contains by-products such as milk and soy. Do not use if you have any known or suspected diseases and if you are taking any prescription or OTC.

Pre JYM was released in 2013 as the first product from the Stoppani brand. Pre Jym made a huge statement without using branded mixtures that we were always going to put an end to. We have been looking forward to Pre Jym since its launch.

 

pre jym infographic
pre jym infographic

How is Pre JYM mixed?

Pre JYM is well mixed. In BCAA there is little foaming, but good miscibility. As a small clue to avoid the explosion of Pre JYM, check out our article on how to do a workout.

Is Pre JYM good value?

Pre JYM is not the cheapest product on the market. However, when you look at the actual price-quality ratio, it’s wonderful. Each serving contains 26.5 g of powder. Not 5g or 10g, which you see in some workouts. And the ingredients in this powder are all correctly dosed, unlike many others. So yes. Pre JYM is a great value.

Pre Jym Ingredients

BCAAs have been utilized in supplements for many years. It is often believed that the three most “important” amino acids, leucine, isoleucine, and valine, are what makeup BCAAs. Recently BCAA received some criticism. However, many studies confirm their effectiveness.

They are useful both for building muscle mass and for your ability to maintain muscle mass during periods of the calorie deficit (diet). A study conducted in the year 2004 by the American Society for Nutritional Sciences showed that the need for BCAA was significantly increased through exercise and that the additive had “beneficial effects for reducing exercise-induced muscle damage and stimulating the synthesis of muscle protein-protein.” The second study, published in the American Journal of Physiology-Endocrinology and Metabolism, showed that although BCAA consumption does not seem to affect the concentration of amino acids during exercise, it did retain a protein effect during recovery. If you consume a diet rich in high-grade proteins, then you already get enough of the dietary BCAA to perform all normal physiological functions. However, this does not in any way mean that you can not get additional benefit from the BCAA supplement.

The main criticism of BCAA supplements is that only leucine can achieve a significant increase in the synthesis of muscle protein. While leucine appears to be the most critical for the synthesis of muscle protein, a 2009 study published in the Journal of the International Sports Nutrition Society showed that BCAA (2: 1: 1) exerts a more pronounced effect on protein synthesis than the same amount Leucine.

This is the exact ratio used in Pre JYM, indicating that Stoppani responded directly to the study when formulating his product. 6g is a good dose to help fatigue of blunt muscles and improve performance.

  • 6 g Citrulline Malate

Previously, L-arginine was an amino acid, associated with increased blood flow, and was used to promote the “pump” during training. In fact, Citrulline Malate is converted into arginine and increases the production of nitric oxide in the body more than arginine itself. Nevertheless, Citrulline Malate is more than just pumping your biceps. Removing ammonia from muscle cells, Citrulline Malate can reduce muscle fatigue. It also helps the synthesis of ATP and the reabsorption of lactate, which can further improve the volume and intensity of training. The advantages of Citrulline Malate have been shown in several studies.

In 2010, the Journal of Strength and Conditioning Research showed that a single dose of Citrulline Malate at a dose of 8 g leads to a significant improvement in performance, with subjects doing more repetitions of a flat bench with dumbbells.

Again, the study was checked, and Pre JYM has dosed accordingly, with 6g. This is enough to deliver an excellent pump!

2g Beta Alanine

Beta-alanine works by increasing the buffer capacity of your muscles from hydrogen ions, which are formed when the level of lactic acid increases during intense exercise. The ability of the muscle to achieve stronger contractions increases longer, which means that you can lift more weight for more repetitions over time. After creatine, beta-alanine becomes one of the most studied and tested supplements, and we consider it an absolute necessity in any product before training.

Jim Stoppani recommends sharing your beta-alanine dose before and after training, so he pre-dosed JYM with 2 g. This is a solid dose and allows you to take another 2 g after training, as in his JYM Post.
1.5 g of betaine

AKA Trimethylglycine, Betaine is a compound that is becoming widely used in pre-workouts. In 2010, UCONN researchers found that athletes who trained in weight, taking 1.25 g of betaine twice daily, increased muscle strength by 25% and muscle strength by 20%. They also saw a significant increase in markers for protein synthesis after exercise. This double effect can lead to increased muscle growth. Betaine was also suggested to reduce the level of lactate, slowing down muscle fatigue and allowing longer and longer training sessions.

This is another perfectly suitable dose, which allows you to take another training of 1.5 g, as suggested by Stoppani.

  • 2g Creatine HCL

Creatine increases energy production and is often used to increase physical activity and lean body weight. This helps store high-energy phosphate groups in the form of phosphocreatine. Creatine HCL is more soluble in water than other forms, which means that your system is easier to use, which means you need a lower dose (than, for example, with creatine monohydrate).
1g Taurine

Taurine, considered a beta-amino acid, plays many roles in the body. It is most concentrated in the brain and liver but is found in some quantity almost everywhere in the body. What makes Taurine so interesting is that it has antioxidant properties.

In 2011, the study showed that taurine significantly reduces oxidative stress in skeletal muscles after training. Before this, in 2004, a study showed that taurine could reduce DNA damage caused by physical exercises, and also “enhance the ability to exercise due to its cellular protective properties.” Although Taurine does not provide “energy” as caffeine does, some studies have shown their effectiveness as an antioxidant with performance-enhancing features.
300 mg of caffeine

Caffeine acts as an energizer of the central nervous system and metabolism. It has been scientifically proven that caffeine increases vigilance, improves coordination, increases perceived levels of energy and strength of help. It was also found that caffeine can even increase the expansion of blood vessels, which leads to an improvement in blood flow to the muscles.

300 mg is a sweet place for many people. This, as a rule, is not too much for those who are sensitive, but this is enough to drive out those who have tolerance. This is a safe dose that will bring actual benefits to caffeine.

  • 600 mg N-acetyl-L-cysteine

N-acetyl-L-cysteine (NAC) is the more stable form of cysteine that is attached to the acetyl group. This makes it easier to understand and use your system. NAC can increase the energy product and fight fatigue. Researchers from the have found that subjects who took the NAC pre-workout exercise could use 30% more time than those who did not.

  • 500 mg Beta vulgaris

Beta vulgaris extract can improve exercise and improve your pump. This can be achieved by consuming Beetroot, but no one wants to be attacked by someone’s training!

  • 150 mg Alpha-GPC

Alpha-GPC is often used as a nootropic, with a cognitive stimulating effect. This can provide “clean” energy and alertness, which gives Pre  Jym a unique “feeling.” It may also be able to increase growth hormone and increase power a bit. This is an unusual ingredient, and we see that it is used more and more often.

  • 50 mcg Huperzine A

Huperzine A is an extract of the Huperzia Serrata plant, which can promote better focusing, improved memory and improve your mood to a mild euphoric level.

It works mainly by inhibiting the acetylcholinesterase enzyme, which usually destroys acetylcholine; A neurotransmitter that allows nerve signals in the brain to connect. This equates to a clearer brain function and a clearer focus, as well as improved memory and cognitive functions. Acetylcholine is also necessary for muscle contraction, increased speed and synchronization of nerve impulses with muscles. This leads to stronger muscle contractions and less fatigue of the central nervous system, which means that you can be stronger and maintain this power longer. 50mcg is another research dose.

Final conclusion on Pre Jym

Pre JYM provides a concentrated mix of proven and quality ingredients that make it easy for you to maximize your workout and help achieve the desired results. The only thing that each serving contains 300 mg of caffeine, which can bother you, but if you are in this dosage, then Pre JYM is pretty good.