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Get the Scoop from Our Durham Personal Trainers: BCAA’s

 

 

BCAA’s… Maybe you’ve heard of them, maybe you haven’t! In either case, BCAA’s, or Branched-Chain Amino Acids, have shown to have many benefits for healthy individuals who are active and striving to build muscle and lose fat. BCAA’s stimulate protein synthesis, perhaps even more than normal protein alone. In addition, BCAA’s increase the synthesis of the process that is responsible for building muscle (protein synthesis.)

So what does this all amount to and HOW do you incorporate BCAA’s into your diet? Many athletes get their BCAA from a dissolvable powder you put in your water or other beverages, either flavored or unflavored, and then consume either before, during, and/or after your workout. This can be especially helpful in maintaining muscle mass while on a calorie-deficit diet, as dieting can also take a chunk out of your muscle mass IN ADDITION to the fat you are also losing. This is because dieting is a catabolic process, or muscle breakdown. This is because the leaner a body gets, the harder the body tries to hold onto body fat stores. As a result, the body will turn to muscle as an energy source. No bueno!

 

To fight against this process, many take BCAA’s, particularly leucine, to stimulate protein synthesis and decrease the rate of protein breakdown. So if one of your goals at our Durham personal training gym is to increase muscle and lose fat, BCAA’s might be your answer!

From our personal trainers in Durham…. Happy muscle building and fat burning! Perhaps with the help of BCAA’s!

 


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Carbs vs. Sugar Intake


 

It’s no secret… An excess of sugary carbs aren’t the best when you’re trying to slim down and define your muscles. While some carbs are OK and completely necessary as an energy source, too much can completely stall your goals and progress. The key here is the type of carbs your ingesting into your body.


When mindfully eating, “good carbs” are those that get absorbed slowly and avoid spikes in blood sugar levels. Examples of good carbs include whole grains, vegetables, fruits, and beans. On the other hand, bad carbs include baked goods, white bread, and simple sugars and syrups.


Something important to keep in mind is that just like calories, not all carbs are created equal. Complex carbs– such as oatmeal, whole wheat bread, and sweet potatoes– can fuel your body and workouts and keep you full and focused on your goals. Other carbs, like sugary baked goods and candies, have little nutritional value and will spike your blood sugar instead of providing you with a lasting energy source.


When choosing what carbohydrates you are going to put in your body, look for complex carbs vs. simple sugars and carbohydrates. Any carb that also has protein and fiber is a likely a good source, such as steel cut oats, beans, legumes, and fruits and vegetables.


So how many carbs should a man or woman have per day from sugar? According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are 150 calories per day, or 37.5 grams for males, 100 calories per day or 25 grams for women.


Those recommended numbers are less than you probably thought… And there’s more where that came from! For more tips and nutritional guidance, come chat with our personal trainers in durham at our durham gym so we can help you meet your goals!



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What Our Clients Say About Our Durham Personal Training Studio…

At the Method Gym in Durham, we love our clients! Here’s what a few of our clients have to say about our Durham personal trainers and gym:

 

“I absolutely love the vibe at The Method. Everyone is friendly and there is always great energy. Coming here makes me happy, and it has gotten me in great shape, thanks to the fantastic trainers.”
–Serena Kerrigan

 

“I’ve been training at The Method for the past six months. I’m working out with virtually no pain, and I’m stronger than I’ve ever been.”
–Damon Cory-Watson

 

“The trainers and atmosphere at The Method make me feel calm, safe and relaxed. Working out here has made me stronger and more aware of my body, as well as increasing my self-confidence.”
–Nico Hotz

 

“The staff at The Method are focused on the goals of their clients and helping them achieve those goals in the safest way.”
–Ben Fletcher

 


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All About Protein: How to Gain Muscle and Lose Fat the Healthy Way

Last week on our blog, we dished out the secret on how to gain muscle and lose fat. We say the secret lies in resistance exercise (weight lifting, weight machines, and whole body exercises) and eating lots of protein at the right times. When paired with lots of protein, even more than the recommended base amount, can boost the effects of resistance training and build muscle! Today our Durham personal trainers are going to break this down a bit further.

Get enough protein

To maintain muscle, consume at least 1.2 g of protein per kilogram of body weight each day. The best way to do this without gaining weight is through lean meat, poultry, fish, eggs, yogurt, milk, soy beverages, tofu and legumes.

You can take this a step further by aiming for 2 to 2.4 g of protein per kilogram of body weight. What does that look like for the average person?  Consider about four egg whites, 14 ounces of lean meat, two cups of milk, and a protein drink. Be warned… It’s a real commitment!

Eat Protein Throughout the Day

Make sure you eat protein throughout the day from the morning into the evening and surrounding your workouts!

Don’t Forget to Eat Some Carbs

Many people are scared of carbs when it comes to losing weight but if you don’t eat enough of them you won’t have as much energy to workout and you could lose muscle. Carbohydrates fuel muscles to do work that allows them to get bigger. Without enough carbs, all that protein you’re eating will be used for energy instead of muscle repair and growth.

Grab a Protein Drink 

Drinking a protein shake immediately after you workout will give your muscles what they need for repair and growth.


What’s your favorite way to get protein? Have you seen a difference in your muscle tone when you’re eating more protein? Let us know your experiences in the comments below! Happy sweating Durham fitness lovers!


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