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The De-Stress Vitamin

If life is getting hectic, try popping 500 milligrams of vitamin C. A study published in the Pakistan Journal Of Biological Sciences looked at two groups of high school students. One group was given 500 milligrams of vitamin C a day, and the other group was given a placebo. Before the experiment, vitamin C levels, blood pressure, and anxiety levels (using the Beck Anxiety Inventory test) were measured in all subjects.
After 14 days the two groups were re-tested. The subjects who took the vitamin C showed less anxiety than before they started the supplement regimen, moving from a classification of “moderate anxiety” to “low anxiety.” The study authors concluded their findings by stating that “…  this study suggests that a diet rich in vitamin C can help to reduce anxiety levels and possibly increase academic performance among anxious students.”

http://www.ironmanmagazine.com/the-de-stress-vitamin/

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Berry Chocolate Protein Booster

If you train with your partner, this is the best post-workout pre-bedroom shake.
By Amanda Burrill, MS
 
February is famous for Valentine’s Day, where a romantic dinner gets all the attention, but there are plenty of reasons and ways to make your breakfast or post-workout shake special too. Case in point: This nutrient-rich protein smoothie will boost a lot more than your biceps.
Enter superfoods that double as powerful aphrodisiacs. Share this smoothie with your lover, or just incorporate it into your morning routine, and watch the passion grow right along with your gains.
Among the best ways to feel sexy are to crush hard, then nourish the body. Let’s be honest, the sexier we feel, the more turned on we are about living life. That “joie de vivre” of feeling good in our own skin gives a sexy vibe to the world.
Ingredients
6 oz unsweetened vanilla almond milk
3/4 cup raw or frozen raspberries
1 tablespoon raw cacao powder
1 teaspoon maca powder
1 teaspoon raw honey
1/4 medium sized avocado
1 scoop vanilla protein powder
Directions
Combine all ingredients in a blender, beginning with the liquid to avoid sticky protein-powder clumps. Blend until smooth.
 
SUPERFOOD 101
Cacao: A universal symbol of love and romance, the world’s most famous aphrodisiac is chocolate. But we don’t have time for that processed, sugar-loaded junk. Cut to the chase by imbibing in the raw form and get all the benefits and none of the belly. Raw cacao increases serotonin and dopamine production, and floods your body with antioxidants. It’s also a stimulant. All that for very few calories.

Maca: I’ve read about ancient Peruvians getting blissed out with cacao and maca, as it’s an intense libido-boosting pairing. Maca, the world’s “sexiest” superfood, is an adaptogen, meaning it helps balance hormones and is believed to increase fertility, sexual desire, immunity, and vitality for both sexes. I’m into it in

http://www.ironmanmagazine.com/berry-chocolate-protein-booster/

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Lutein And Fat Loss

A carotenoid commonly fond in green leafy vegetables and long used to promote eye health might help you catch the eye of someone else, says a new study published in the Journal Of Ophthalmology. Lutein protects eyes from damaging radiation and slows the progress of age-related macular degeneration. It’s a common and clinically proven ingredient in eye-health supplements.
A group of Dutch scientists recently found that it also inhibits an enzyme called complement factor D, which plays a role in the growth of fat tissue. Complement factor D not only helps uptake glucose into cells and convert it into fat, it also stymies lipolysis, the process by which fat cells release their contents into the bloodstream to be utilized by the body. To boost your own intake its easy to find lutein supplements, or simply eat more of the stuff you should be eating anyway: kale, spinach, broccoli, zucchini, Brussels sprouts, and eggs.

http://www.ironmanmagazine.com/lutein-and-fat-loss/

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Power Nutrition

Intra workout nutrition: Is it necessary? The good and the bad.
By Tucker Loken-
PQ: “You may not be able to out-train a bad diet, but you also can’t out-diet a bad training program.”
The practice of intra-workout supplementation with calorie-free amino acids, simple carbs, or quick-digesting protein has some sound logic and proven results behind it. For bodybuilders, the idea is that by taking in sugars, amino acids, and possibly protein while working out you’re constantly feeding your muscles. You’re breaking down muscle fibers and depleting glycogen by lifting weights, but then immediately replenishing glycogen stores and amino acids.
For powerlifters, it can be helpful because it can sustain energy levels during a long workout. Bodybuilding workouts are generally shorter but more frequent each week, and powerlifting sessions are usually on fewer days but much longer sessions. Intra-workout sugar and protein can help when you’re prepping for a meet, and your squat session has taken an hour and a half, and you still have some assistance work to do. These are the positive uses behind it, but where can people go wrong?
One of the biggest problems I’ve seen is people taking in too many calories, or the wrong kind of calories, and doing it unnecessarily. Too many calories from intra-workout supplements can work against you and start stealing your pump. When you’re consuming calories during your workout, your body still has to digest them, which means blood flow is being diverted to your stomach and is being used to digest the food rather than push nutrients into your muscles as you’re lifting. You may not be able to out-train a bad diet, but you also can’t out-diet a bad training program.
The right kind of intra-workout calories matters as well. If you suck down a lot of calories from grape juice and whey protein

http://www.ironmanmagazine.com/power-nutrition/

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Just Your Cup Of Tea

A mug of coffee or green tea might be the next big thing when it comes to post-workout beverages. A study published in the Journal Of Strength And Conditioning Research examined the fat-burning effects of ingesting caffeine and polyphenols (a type of antioxidant) after an intense 30-minute sprint interval workout. In the hours after the workout, the subjects who consumed the combo burned significantly more calories and oxidized more fat stores than the placebo group. It should be noted that the supplement group also experienced elevated blood pressure and heart rate after the workout as well. Coffee is a convenient source of both caffeine and polyphenols, as is green tea, albeit not as strong as coffee. Cocoa powder, dark-red berries, sweet cherries, and plums are also loaded with polyphenols and can be easily tossed into a post-workout shake.

http://www.ironmanmagazine.com/just-your-cup-of-tea/
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