Ways to ease the symptoms of PMS

Bloating, cramping, and fatigue experienced the week or so before your period are often due to fluctuating hormones. Diet can play an important role in alleviating these and other symptoms of PMS.

• Avoid trans fats, refined sugar, and salt. Sugar worsens mood swings and salt worsens water retention and bloating.
• Cut out caffeine and alcohol. Both are known to worsen PMS symptoms, so avoid them during this time in your cycle.
• Limit red meat and egg yolks as they can cause inflammation. You may want to try sticking to vegetable proteins like soy and nuts, to see if it helps with your symptoms.
• Try cutting out dairy. Many women find relief from symptoms when dairy foods are eliminated from their diet. For some, improvements occur when they switch to hormone-free, organic diary products.
• Add essential fatty acids to you diet. Omega-3 fatty acids have been shown to help with cramps. See if eating more fish or taking fish oil or flaxseed oil supplements eases your PMS symptoms.
• Consider vitamin supplements. For some women, taking a daily multivitamin or supplementing with magnesium, vitamin B6, and vitamin E may help relieve cramps.

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Do Not Eliminate FATS (Women)

I am sure plenty out there believe that fat is unhealthy and will contribute to weight gain. But fats are a necessary part of a healthy diet. What really matters are the types of fat you eat.

• Healthy fats boost your brain power and mood. Fats are essential to healthy brain function. They put you in a good mood and keep you mentally sharp.
• Healthy fats promote healthy pregnancies. When you’re pregnant, both you and your growing baby need healthy fat to feel your best. Fat is especially important to your baby’s developing brain and nervous system.
• Healthy fats contribute to lifelong beauty. Fats are essential for vibrant, glowing skin, hair, and nails. A lack of healthy fats in your diet can lead to dull, flaky skin, brittle nails, and dry or easily-damaged hair.
• Healthy fats help control cravings. Because fat is so dense in calories, a little goes a long way in making you feel full. Small amounts of good fats like nuts or seeds make great satisfying snacks.  
• Fats lower the glycemic index of foods, easing the spike in blood sugar that results from eating carbohydrates.
• You need fat in order to absorb certain vitamins. Many important vitamins—including vitamins A, D, E, and K—are fat-soluble, meaning you need fat in your system in order to absorb them.

Choosing healthy fats

Rather than cutting fat out of your diet, make smart choices about the types of fat you eat. Saturated fat and trans fat—the “bad fats”—increase your risk for certain diseases, including heart disease and stroke. But polyunsaturated and monounsaturated fats—the “good fats”—actually contribute to your health and vitality, support your mood, and help you maintain a healthy weight.
Foods rich in healthy fats include:

• olive and canola oil
• olives
• nuts
• fish and seafood
• peanut butter
• avocados

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Getting Sufficient Amount of Corbohydrate (Women)

They give you the fuel you need to get through your day, fight fatigue, and stay full. The key is to choose the right kinds of carbohydrates.

Complex carbohydrates—the “good carbs”—have not been stripped of their fiber and nutrients.  Because they’re rich in fiber, they keep you full longer and help with weight control. Good sources of these good carbs include whole grains like whole grain brown rice, stone ground whole wheat, millet, or quinoa, as well as beans, other legumes, fruit, and vegetables.

Simple carbohydrates—the “bad carbs”—have been stripped of their fiber and many of their nutrients. Simple carbs lead to a dramatic spike in your blood sugar, followed by a rapid crash.  These carbs are much less efficient at filling you up and keeping you energized. Simple carbs include white flour, white rice, and sugary foods.

   Complex carbohydrates:

•  Leave you full and satisfied
•  Are packed with nutrients
• Provide long-lasting energy

Simple carbohydrates:

• Leave you hungry for more
• Are mostly empty calories
• Provide only short-lived energy

 

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Eat to Control Your Stress Level And Energy (Women)

• Eat breakfast. Get your metabolism going in the morning by eating a healthy breakfast. Studies show that people who eat breakfast tend to weigh less than those who skip it. A solid breakfast provides energy for the day.
• Eat regularly. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every 3-4 hours. Support your body’s natural cycle of energy by eating a substantial breakfast, a nutritious lunch, a snack around 2 (to compensate for the body’s natural low point that occurs around 3 each afternoon), and a light early dinner.
• Cut the junk. The ups and downs that come with eating sugary snacks and simple carbohydrates cause extreme swings in energy level and mood. Cutting out these foods can be tough, but if you can resist for several days, your cravings will subside.
• Focus on complex carbohydrates. Foods such as baked potatoes, whole-wheat pasta, brown rice, oatmeal, whole grain breads, and bananas boost your “feel-good” serotonin levels without a crash. They also provide plenty of fiber, so you feel full much longer.

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Basic Diet Value for Women

A healthy diet gives you energy to get through your busy day, supports your mood, helps you maintain your weight, and keeps you looking your best.Your food choices can help reduce PMS, boost fertility, combat stress, make pregnancy easier, and ease the symptoms of menopause. Whatever your age, committing to a healthy diet will help you look and feel your best so that you stay on top of your commitments and enjoy life.

• Focus on whole, plant-based foods. Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and legumes to give you filling fiber and keep you going throughout the day. Try to find minimally-processed or locally-grown foods whenever possible and make these foods the mainstay of your diet.
• Bone up on calcium. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss. So also consider plant-based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens.
• Don’t eat too much protein. Protein is an essential part of any healthy diet, but eating too much animal-based protein—such as the levels recommended in many low-carb, high-protein diets—is particularly dangerous for women. Eating lots of protein causes calcium loss. Over time, this could lead to a decrease in bone density and osteoporosis.
• Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.
• Cut back on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increases the loss of calcium. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.

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Nitric Oxide Guide

Time To Get Pumped*

GET YOUR BLOOD FLOWING WITH NITRIC OXIDE PRODUCTS*

Nitric oxide (NO) products can help you prepare for your workout and promote fast recovery during and after your workouts.* More and more people are starting to take note of the benefits of this product and make good use of it within their supplement protocol.

L-Arginine is a precursor to nitric oxide production in the body, and is commonly found most NO products, so keep an eye out! If you're tired of feeling flat at the gym, use an NO product to boost your pumps so you don't let your workout fall short.*

Nitric Oxide Products For Total Training Results*

FIGHT FATIGUE AND SUPPORT OXYGEN FLOW*

One of the key things to consider when working out is getting nutrients and oxygen to your muscles. Without this oxygen and nutrition, your body becomes vulnerable to fatigue and inefficient recovery.

Nitric oxide products utilize the protein amino acid L-Arginine to promote the production of nitric oxide in your body.* The body breaks down L-Arginine to do this, and this process supports areas such as:

• Oxygen delivery*
• Muscle pumps*
• Concentration and mental clarity*
• Fighting fatigue*

Bet On Winning*

N.O'S ARE A SURE BET FOR ENDURANCE ATHLETES THAT NEED EXTRA OXYGEN*

While nitric oxide products may sound like they are complex, in actuality they are relatively simple! NO's are designed to be very accessible to a wide variety of people. Nitric oxide products can be useful for people looking to get huge, lean out, or simply increase cardiovascular endurance.*

Essentially, anyone actively training can find a use for this product. Nitric oxide products are formulated to support your performance and recovery as close to and during your training in order to help your body be efficient as possible at the most important times.* To determine whether nitric oxide products are a worthwhile option, simply ask yourself "Am I active on a regular basis?" - If the answer is yes, pick one up and keep going!

Up Your Intensity*

GET THE MOST OUT OF YOUR NITRIC OXIDE PRODUCT

Since side effects are possible from taking too much of any amino acid, be sure that you're following the recommended dosages for any nitric oxide product. Strict adherence to the recommended dosing will ensure that you see the best results.

Start with a lower dose and see how it feels. If like the feeling, great! From there, you may increase your dosage until you've reached a desired level of oxygen flow. However, remember to never surpass the recommended dosages to make sure you support your workouts in a safe and efficient manner!

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Glutamine Guide

Glutamine Supports Your Results*

REALIZE YOUR POTENTIAL AND ACHIEVE YOUR GOALS FASTER*

If you're working hard in the gym each day, there's no question that you'll want to be taking care of your body during training. Each time you lift weight, a large amount of stress is placed on the body. Unless something is done to help your body recover during training, fatigue will always be there to ruin your training.

Additionally, longer recovery time means longer time to reach your goals. The body can lose up to 50% of its glutamine levels during training, and if your immune system or other parts of your body become glutamine-deficient, the muscles' glutamine stores are first to be robbed, creating the risk for catabolism. Help your body progress, not go backwards.

Often overlooked as a simple amino acid, Glutamine is one of the best anti-catabolic ingredients around, so start sending in those reinforcements and supporting your body's battle in the gym.*

Recover Fast—Reap The Rewards*

KEEP CATABOLISM AT BAY AND ENJOY AN ANABOLIC ENVIRONMENT*

Whether trying to pack on muscle or burn off fat, the first step to achieving your goals is work. The next step is recovery, which takes longer to complete. Progress is 100% connected to your work and recovery. You've already got the work covered, so grab some glutamine support all that work you've been doing!

Some of the areas you'll see glutamine support include:

• Muscle growth rates*
• Minimized muscle catabolism (breakdown)*
• A healthy immune system*
• Growth hormone levels*

Expert Glutamine Protocol

GLUTAMINE, PROTEIN AND CARBS FOR FIERCE RESULTS*

Plenty of glutamine powders and pills are available to fit your consumption preferences, so find the form that works best for you! You may also consider trying a protein powder that is rich in Glutamine. Protein powders commonly contain great amino acid profiles, so check out the nutrition label and scan for Glutamine on your favorite products!

Or, if you're looking for a product that will give you glutamine and help replenish your muscle glycogen stores, a carb-enriched glutamine product is for you.*

Finally, if you're looking for all-around performance and recovery, check out some of the supplements that combine glutamine and other ingredients to optimize your time in the gym or any other activity!*

Timing Is Critical

FINISH YOUR NIGHT WITH GLUTAMINE AND WAKE UP RECOVERED*

By following correct glutamine usage recommendations, you can help to support consistent progress towards your goals.

Ideally, glutamine should be taken at two critical times - during or immediately after your hard workout session and right before you go to bed at night. Since the body goes into recovery over-drive as you lay down for the night, adding glutamine here can support fast recovery.*

The muscle tissues will be at their most broken down state during and immediately after your workout, so taking glutamine along with your carbs and protein close to your workout will help your body build rather than break down.*

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BCAA Blends

Back Your Muscles With BCAAs

BRANCHED-CHAIN AMINO ACIDS SUPPORT RECOVERY*

BCAA Blends are great for anyone who works out in the gym every day and wants to preserve lean muscle while preventing catabolism.*

Protein is what supplies the building blocks necessary to repair and build muscle tissue after your workout is complete. These proteins will then be broken down and disassembled into amino acids. There are 22 different amino acids in the body, all of which have a unique function

Max Out Muscular Energy*

BRANCHED-CHAIN ACIDS SUPPORT RECOVERY, CONT.*

There are nine essential amino acids that the body cannot manufacture itself and consumed through food or supplement form. Of those nine, L-Leucine, L-IsoLeucine, and L-Valine play a critical role in muscle development because they are metabolized in the muscle rather than the liver.*

Because BCAAs are metabolized in the muscle, they can be used for building new proteins or for energy.* Using these products on a regular basis can help provide your body with vital muscle building elements from a high-quality source.*

Strength, Power, and Endurance*

ADD BCAAS TO THE MIX FOR FAST RECOVERY!*

BCAAs are absorbed directly into the muscle tissues and are metabolized quickly. Because of this, BCAAs commonly support:

• Strength and power*
• Quick recovery after workout sessions*
• Muscle building potential*
• Energy levels*

Expert Knowledge=Expert Results

FEED YOUR HUNGRY MUSCLES WITH BCAAS

Taking them before and after the workout session is crucial for supporting optimum results.* Since this is when the muscle tissues require amino acids the most, feed those hungry muscles when they want it!

You can also add them to your diet, which can be beneficial if you're on a strict fat-loss plan.* Additionally, BCAAs can go a long way towards helping prevent the loss of muscle mass.*

The most common way to take your amino acids will be in capsule form, but if you struggle swallowing pills, there's something for you as well. BCAAs are available in liquid, powder, or chewable forms. Find the one that works for you

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Amino Acids & BCAAs

Build Your Body With The Right Tools

DON'T MISS OUT ON THE BENEFITS OF AMINO ACIDS

There are many amino acids, and one cannot stress enough the importance of having proper amounts of them in your diet. Whether a limiting nutrient such as a BCAA or one of the many other types of amino acids, all are important for general health as well as physical goals such as building muscle or losing fat.* Any house must have a foundation, so make sure yours is strong with amino acids.

However, keep an eye out for the source your amino acids are derived from in order to make sure the product fits your requirements. Amino acids are commonly derived from meats, fish, vegetables, dairy, or legumes. Always check the nutrition label if you have allergies to or cannot consume some of these food sources.

Total Body Health, Inside & Out

CHOOSE AMINO ACIDS FOR HIGH-QUALITY FUEL

From building muscle to keeping your immune system running strong, get your body what it needs with amino acids.*

Some of the major areas amino acids can support are:

• Muscle repair and growth*
• Mood, concentration, and sleep*
• Immune system function and general health maintenance*
• Healthy digestion*

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Post-Workout Recovery

Take Advantage Of Your Anabolic Window

THE FASTER YOU RECOVER, THE FASTER YOU WILL SEE RESULTS

After putting in another hard session in the gym make sure to look after your post-workout recovery. Don't let your progress fall on its face by not giving it good ingredients for muscle repair and recovery.

Post-workout recovery products are useful for areas such as:

• Muscle energy storage for your next workout*
• Providing fast-absorbing protein in order to repair muscle tissue*
• Fighting lean muscle tissue breakdown (catabolism)*
• A healthy immune system for handling stress from exercise*

Isolate Your Opportunities

YOUR MOST IMPORTANT MEAL OF THE DAY

Immediately after your workout is the prime time to get nutrients to your muscles for repairing and rebuilding. Don't shoot yourself in the foot by denying your body of good nutrients after a hard workout. Whey protein comes in various forms, but in general is a fast-absorbing protein that is most useful as a post-workout protein.

Whey is fast, effective, and incredibly convenient. You can find powders that are lean or carb and calorie-heavy, making it great for cutters and builders alike. Some common forms of whey include hydrolyzed whey, whey protein isolate, and whey protein concentrate.

Use whey for your post-workout protein and build the road to your fitness goals!

Timing Is Everything

USE CREATINE TO COMBAT CATABOLISM

If you are pushing yourself and completing your sets and reps in the gym, then your muscle energy is going to be depleted at the end of your workout. Failing to replenish this storage form of energy in the muscle tissue can put you at risk for fatigue during your next workout.

That's why adding creatine to your post-workout recovery protocol is an extremely wise decision. By taking creatine when the muscles are most in need, you can take a big step towards fighting fatigue.*

Check out the most popular creatine forms such as Monohydrate, Kre-Alkalyn. Micronized, and Chelate and kick your recovery into gear! *Consider combining your post-workout creatine with some fast acting carbohydrates to make a more complete recovery stack.*

Don't Forget Your Glutamine

FOR FAST REPAIR AND GROWTH

Intense workout sessions on a regular basis can put significant wear and tear on the body, and glutamine is important in supporting the fight against catabolic activity.* Fatigue, frequent illness, and sore muscles are some of the most common signs that your body is unequipped to deal with the stresses being placed upon it.

Because glutamine is greatly depleted during physical activity, supplementing with glutamine post-workout is great for boosting your overall rate of recovery and supporting the immune system.* For best results, be sure to take it immediately after your workout and then again before you go to bed.

Don't Leave A Chink In Your Armor

BULLET-PROOF YOUR RECOVERY WITH BCAA'S

A post-workout shake without branched chain amino acids (BCAA's) is like a rock band without a drummer. Since these are the essential amino acids that the muscles cannot make themselves, supplementing with isolated BCAA's is great for boosting your body's recovery efficiency and protein synthesis.* Because BCAA's are limiting nutrients, deficiency can result in inefficient recovery, so keep everything in sync proper BCAA supplementation.

For best results, take one serving as directed by the package immediately after your workout session.

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