 |
| Photo courtesy of T-nation.com |
This "forgotten" exercise is one that I think needs to make a comeback in the powerlifting and bodybuilding communities!
Sunday, August 3, 2014
Hack Squatting for the Deadlift
I'm gonna be honest, I had all but forgotten about the barbell hack-squat. You never really see anybody doing them and they're really not a flashy exercise. But you know who I did see doing them? A guy in his early 20's, weighing about 220 lbs that can deadlift over 600 lbs for a set of 2 with no belt, straps, etc. When you seem somebody that can move weight like that, you take notice! I had to try them for myself...
I believe this exercise to be extremely beneficial to the conventional stance deadlifter for a number of reasons. First off, I think it's a great way to train for solid initial leg drive, as it really does put a lot of stress on the quads. Though it does isolate the quads to some extent, the hamstrings and glutes are still working at full-force. If anything, I've found that the hack squat makes it really easy to push through the heels, as you can't roll forward onto your toes since the bar is behind you and it therefore ensures that your hamstrings and glutes are taking on their fair share of the work. Lastly, it makes it easy to maintain the integrity of a neutral spine because you've got to pinch your shoulder blades tight and keep your chest up to be able to pull the bar straight up; if you don't have our shoulder blades tight and your chest up the bar is going to run straight into your ass and you won't be able to complete the full range of motion. And what happens when your shoulder blades are pulled back tight and your chest is up? Well, it makes it a whole lot easier to make sure that your lower back isn't working overtime.
This "forgotten" exercise is one that I think needs to make a comeback in the powerlifting and bodybuilding communities!
This "forgotten" exercise is one that I think needs to make a comeback in the powerlifting and bodybuilding communities!
Tuesday, July 1, 2014
Beginner to Intermediate TRX Full-body Workout
Here's a sample TRX class that I put one of my morning bootcamps through. If you're looking for a place to start with TRX training, this is a pretty good place. There are a couple of slightly more advanced movements [Alligators, Clock Press, TRX Plank (pushup position)], but even a relatively new trainee can make a good, safe effort at it.
Sample TRX Workout
*This was done all the way through once, so 1 set of each exercise.
*This was done all the way through once, so 1 set of each exercise.
Exercise
|
Movement
|
Reps/Time
|
1.
Lateral Lunge
|
Knee-dominant
|
10 each leg
|
2.
Row
|
Horizontal Row
|
10
|
3.
Bilateral Squat
|
Knee-dominant
|
10
|
4.
Front Raises
|
Isolated Shoulder Extension
|
10
|
5.
Curtsy Lunge
|
Knee-dominant
|
10 each leg
|
6.
Chest Press
|
Horizontal Press
|
10
|
7.
Alligators
|
Isolated Shoulder Extension/Flexion
|
10
|
8.
Triceps Extensions
|
Isolated Arm Extension
|
10
|
9.
Bicep Curl
|
Isolated Arm Flexion
|
10
|
10.
Pull-aparts
|
Horizontal Abduction
|
10
|
11.
Clock Press
|
Horizontal Press
|
10
|
Core Work
|
||
1.
Mountain Climbers
|
Hip Flexion
|
6 reps each leg (12 total)
|
2.
TRX Reverse Plank
|
Plank
|
30 second hold
|
3.
TRX Fallouts
|
Plank/Shoulder Flexion
|
12 reps
|
4.
TRX Plank (pushup position)
|
Plank
|
30 second hold
|
Thursday, June 26, 2014
My New Favorite Bench Press Ancillary Lift: Incline Close-grip Bench Press
The incline close-grip barbell bench press is by far my new favorite ancillary lift for the bench press. I just started doing them about a month ago after watching a Dave Tate seminar off of elitefts.com and have already noticed a big difference in my bench, mostly in how stable I feel in the bottom of the bench press and the lock-out.
If for whatever reason you don't have a way to do incline barbell bench press in your gym, you can always do incline dumbell bench press with your elbows tucked in tight and holding the dumbells with a neutral grip.
Not only has the incline close-grip bench really helped my stability and lockout, but it's also a fantastic way to build tricep strength and size. Since the triceps are usually the weakest link in the bench press, this is a great exercise to focus on. Big triceps are strong triceps and strong triceps are (most always) big triceps.
**I think it's worth noting that the grip does NOT need to be a ton further in than a medium-grip bench. There's really no advantage to moving your hands in closer than having them over your shoulders.
Links to Dave Tates seminar: http://www.articles.elitefts.com/training-articles/supplemental-strength/
If for whatever reason you don't have a way to do incline barbell bench press in your gym, you can always do incline dumbell bench press with your elbows tucked in tight and holding the dumbells with a neutral grip.
Not only has the incline close-grip bench really helped my stability and lockout, but it's also a fantastic way to build tricep strength and size. Since the triceps are usually the weakest link in the bench press, this is a great exercise to focus on. Big triceps are strong triceps and strong triceps are (most always) big triceps.
 |
| This is a pretty good example of the exercise. |
Links to Dave Tates seminar: http://www.articles.elitefts.com/training-articles/supplemental-strength/
Deadlifting PR (for Reps)
This video is actually a bit old by this point, but it was taken while training with the Chad Smith's Juggernaut 2.0 program, with which I really did see some big improvements in my squat and deadlift. I was weighing in around 205 lbs. at this time and am hoping to surpass this PR in the next 5 weeks, as I'm entertaining the idea of competing again in August, 2014. Thanks for watching!
An Overview of Sleeve Gastrectomy
Sleeve gastrectomy (gastric sleeve) is a bariatric surgery in which about 85% of the patient’s stomach is removed, leaving the remaining stomach looking much like a thin, cylindrical sleeve. The surgery is becoming increasingly popular and has impressive results in weight-loss and improved overall health. Though the surgery itself is a great aid in providing the patient with a number of benefits, there are also a number of lifestyle changes that must be made both before and after the surgery.
Like other bariatric surgeries, gastric sleeve surgery has numerous benefits and is attractive to many people for a number of reasons. People often look to bariatric surgeries as a way to drastically lose weight and remove themselves from the complications/health risks that come with being obese (heart disease, diabetes, hypertension, etc.). Of the three major bariatric surgeries (gastric bypass, gastric sleeve and lap-banding), the gastric sleeve is particular attractive because of the strong view “that sleeve gastrectomy can deliver rapid short-term weight loss results similar to gastric bypass, but that sleeve gastrectomy is less drastic and has fewer complications” (1). It certainly does have a lower chance of reoperation or readmission than the gastric bypass surgery (4.62% versus 3.61%) (2). Of the people that do decide to partake in the surgery “women make up a whopping 80% of all weight loss surgery patients, despite roughly equal rates of obesity among men and women” (3). In terms of success for the gastric sleeve surgery, it has proved to be quite reliable. It is so successful that at the 12 month post-surgery mark patients have lost 45-64% of their starting bodyweight and at the 5 year post-surgery mark patients are, on average, still 57% under their pre-surgery weight (4). Due to the high rate of success and the appeal of rapid weight loss and fewer complications of other surgeries, sleeve gastrectomy has become quite popular as a (potentially) permanent solution to obesity.
The procedure itself is relatively simple. It takes roughly 60 minutes to perform and has a recovery period of 2-3 weeks. After the patient receives anesthesia, the surgeon will make several small incisions in the abdomen in order to insert a laparoscope with which to provide a view of the patient’s stomach. The surgeon then removes roughly 85% of the stomach along the outside curvature, leaving the remaining stomach looking much like a sleeve. This “sleeve” still spans the original distance from the esophagus to the small intestine and the pyloric valve continues to function as it normally would.
Though the surgery itself is relatively simple, there are many steps that must be accomplished before the surgery. One must first qualify for the surgery and then be accepted as a candidate to the program before the pre-surgery process can even begin. Once accepted to the program, patients are encouraged to start making positive lifestyle changes and form new habits before the surgery is performed. These include reducing calories to 1,200-1,500 kcal per day, increasing their daily physical activity, cutting all caffeine from the diet (30 days prior to surgery), partaking in meetings with a counselor, attending group support meetings and participating in educational programs on nutrition and exercise, among others (depending on the program). With all the requirements that must be taken to receive the surgery, it is apparent that the change in lifestyle begins long before the actual surgery itself.
After the surgery, there are numerous lifestyle changes that must be made due to the greatly reduced size of the patient’s stomach, and must be strictly adhered to. The changes in diet and exercise are of utmost importance, not only to obtain the benefits of the gastric sleeve surgery, but also to avoid serious side effects related to the surgery and rapid weights loss. Some of these side effects include hair loss, diarrhea/loose stools, nausea and vomiting, blood clots and esophageal pain/spasms (5).
Changes in diet and eating habits are the one of, if not the primary concern of post-surgery gastric sleeve patients. Not only are they now trying to eat healthy, nutrient dense foods within a healthy caloric range, but they also now have the “stomach capacity of 3 to 4 ounces, down from 60 ounces” (6); this is a major change and is one that completely goes against what the patient has been used to for their entire previous life. There are generally four stages of the post-surgery diet: clear liquid diet, full liquid diet, soft foods and regular foods diet. The clear liquid diet last for the first 7 days after the surgery and involves such parameters as only drinking 4 ounces of fluid at a time, avoiding caffeine, and focusing on protein intake. Foods that are normally consumed during this period are chicken/beef broth, protein supplements, flavored water, and skim milk, among others. The full liquid diet usually begins on the 8th day post-surgery and will last for two weeks. The main focus of the full liquid diet is to increase protein intake and prepare the body for soft foods. Liquids that are normally consumed during this time are 1-2% milk, soy beverages, fruit juices and creamed and blended chunky soups. The soft food diet is a relatively quick transition period into the regular goods diet and lasts for 1 week, with such foods as scrambled eggs, tuna, cottage cheese, and mashed fruits and vegetables being consumed. The regular foods diet is the last stage and will last for the rest of the patient’s life. Easing into the full-participation of this last phase is very important and can take as long as the patient feels they need. They are encouraged to consume a minimum of 60-80 grams of protein per day and avoid such irritating foods as alcohol, spicy foods, breaded/fried foods, pasta/rice, or any other foods that will cause discomfort or nausea.
Exercise is the second focus of post-surgery life, as it is a key component of any weight loss program and healthy lifestyle. Ultimately, the goal of the post-surgery patient is to partake in exercise lasting 30-40 minutes per bout, 4 or 5 days a week. Reaching this goal must be obtained slowly and carefully as to not traumatize the still recovering organs. Because of this it is strongly recommended that patients refrain from all strenuous exercise for the first 30 days after their surgery. Patients are encouraged to begin exercising “by walking 20 minutes for the first fourteen days after the surgery. After 15 days, patients can work up to 30-40 minutes of exercise per day” (6). After the 30 day mark is hit, the patient can begin to incorporate light to moderate resistance training if they so choose. Resistance training is encouraged, as it can help the patient burn more calories and add a modest amount of lean body mass. If the patient is to partake in resistance training it is important to avoid exercises and weights that are too strenuous or that put too much pressure on the thoracic cavity (heavy squats, deadlifts, etc.) until the 6 month mark is passed.
The gastric sleeve surgery is certainly a big deal: one must make a huge commitment to themselves (and often others), undertake many sacrifices, undergo surgery and then completely change the way they’ve been living for, presumably, their entire life. In my short time spent with a post-operation patient, I’ve learned just how much someone’s life can change due to the surgery and just how much is at stake, both physically and mentally. The process involves many risks and sacrifices, but it can also promise many benefits. The success rate is indeed high (as mentioned previously), but only when the patient adheres to the strict dietary and exercise guidelines. It is often seen as a last resort for many obese people, but the procedure is an overall safe, effective, and positive life-changing event.
Like other bariatric surgeries, gastric sleeve surgery has numerous benefits and is attractive to many people for a number of reasons. People often look to bariatric surgeries as a way to drastically lose weight and remove themselves from the complications/health risks that come with being obese (heart disease, diabetes, hypertension, etc.). Of the three major bariatric surgeries (gastric bypass, gastric sleeve and lap-banding), the gastric sleeve is particular attractive because of the strong view “that sleeve gastrectomy can deliver rapid short-term weight loss results similar to gastric bypass, but that sleeve gastrectomy is less drastic and has fewer complications” (1). It certainly does have a lower chance of reoperation or readmission than the gastric bypass surgery (4.62% versus 3.61%) (2). Of the people that do decide to partake in the surgery “women make up a whopping 80% of all weight loss surgery patients, despite roughly equal rates of obesity among men and women” (3). In terms of success for the gastric sleeve surgery, it has proved to be quite reliable. It is so successful that at the 12 month post-surgery mark patients have lost 45-64% of their starting bodyweight and at the 5 year post-surgery mark patients are, on average, still 57% under their pre-surgery weight (4). Due to the high rate of success and the appeal of rapid weight loss and fewer complications of other surgeries, sleeve gastrectomy has become quite popular as a (potentially) permanent solution to obesity.
The procedure itself is relatively simple. It takes roughly 60 minutes to perform and has a recovery period of 2-3 weeks. After the patient receives anesthesia, the surgeon will make several small incisions in the abdomen in order to insert a laparoscope with which to provide a view of the patient’s stomach. The surgeon then removes roughly 85% of the stomach along the outside curvature, leaving the remaining stomach looking much like a sleeve. This “sleeve” still spans the original distance from the esophagus to the small intestine and the pyloric valve continues to function as it normally would.
Though the surgery itself is relatively simple, there are many steps that must be accomplished before the surgery. One must first qualify for the surgery and then be accepted as a candidate to the program before the pre-surgery process can even begin. Once accepted to the program, patients are encouraged to start making positive lifestyle changes and form new habits before the surgery is performed. These include reducing calories to 1,200-1,500 kcal per day, increasing their daily physical activity, cutting all caffeine from the diet (30 days prior to surgery), partaking in meetings with a counselor, attending group support meetings and participating in educational programs on nutrition and exercise, among others (depending on the program). With all the requirements that must be taken to receive the surgery, it is apparent that the change in lifestyle begins long before the actual surgery itself.
After the surgery, there are numerous lifestyle changes that must be made due to the greatly reduced size of the patient’s stomach, and must be strictly adhered to. The changes in diet and exercise are of utmost importance, not only to obtain the benefits of the gastric sleeve surgery, but also to avoid serious side effects related to the surgery and rapid weights loss. Some of these side effects include hair loss, diarrhea/loose stools, nausea and vomiting, blood clots and esophageal pain/spasms (5).
Changes in diet and eating habits are the one of, if not the primary concern of post-surgery gastric sleeve patients. Not only are they now trying to eat healthy, nutrient dense foods within a healthy caloric range, but they also now have the “stomach capacity of 3 to 4 ounces, down from 60 ounces” (6); this is a major change and is one that completely goes against what the patient has been used to for their entire previous life. There are generally four stages of the post-surgery diet: clear liquid diet, full liquid diet, soft foods and regular foods diet. The clear liquid diet last for the first 7 days after the surgery and involves such parameters as only drinking 4 ounces of fluid at a time, avoiding caffeine, and focusing on protein intake. Foods that are normally consumed during this period are chicken/beef broth, protein supplements, flavored water, and skim milk, among others. The full liquid diet usually begins on the 8th day post-surgery and will last for two weeks. The main focus of the full liquid diet is to increase protein intake and prepare the body for soft foods. Liquids that are normally consumed during this time are 1-2% milk, soy beverages, fruit juices and creamed and blended chunky soups. The soft food diet is a relatively quick transition period into the regular goods diet and lasts for 1 week, with such foods as scrambled eggs, tuna, cottage cheese, and mashed fruits and vegetables being consumed. The regular foods diet is the last stage and will last for the rest of the patient’s life. Easing into the full-participation of this last phase is very important and can take as long as the patient feels they need. They are encouraged to consume a minimum of 60-80 grams of protein per day and avoid such irritating foods as alcohol, spicy foods, breaded/fried foods, pasta/rice, or any other foods that will cause discomfort or nausea.
 |
| Avoiding caffeine means avoiding coffee! |
Exercise is the second focus of post-surgery life, as it is a key component of any weight loss program and healthy lifestyle. Ultimately, the goal of the post-surgery patient is to partake in exercise lasting 30-40 minutes per bout, 4 or 5 days a week. Reaching this goal must be obtained slowly and carefully as to not traumatize the still recovering organs. Because of this it is strongly recommended that patients refrain from all strenuous exercise for the first 30 days after their surgery. Patients are encouraged to begin exercising “by walking 20 minutes for the first fourteen days after the surgery. After 15 days, patients can work up to 30-40 minutes of exercise per day” (6). After the 30 day mark is hit, the patient can begin to incorporate light to moderate resistance training if they so choose. Resistance training is encouraged, as it can help the patient burn more calories and add a modest amount of lean body mass. If the patient is to partake in resistance training it is important to avoid exercises and weights that are too strenuous or that put too much pressure on the thoracic cavity (heavy squats, deadlifts, etc.) until the 6 month mark is passed.
The gastric sleeve surgery is certainly a big deal: one must make a huge commitment to themselves (and often others), undertake many sacrifices, undergo surgery and then completely change the way they’ve been living for, presumably, their entire life. In my short time spent with a post-operation patient, I’ve learned just how much someone’s life can change due to the surgery and just how much is at stake, both physically and mentally. The process involves many risks and sacrifices, but it can also promise many benefits. The success rate is indeed high (as mentioned previously), but only when the patient adheres to the strict dietary and exercise guidelines. It is often seen as a last resort for many obese people, but the procedure is an overall safe, effective, and positive life-changing event.
Resources:
1. Considering Sleeve
Gastrectomy. Apollo Endosurgery, Inc., 2014. Web. 4 May 2014.
<http://www.lapband.com/Considering-Sleeve-Gastrectomy>.
2. Sleeve Gastrectomy Gets Boost
in Push for Insurance Coverage. Medscape. Jun 22, 2012. 4 May 2014.
<http://www.medscape.com/viewarticle/791247>.
3. Bariatric Surgery and Gender
Differences. Bariatric Surgery Resource, 16 Sept. 2013. Web. 3 May 2014.
<http://thebariatricsurgeryresource.com/articles/2013/09/16/bariatric-surgery-and-gender-differences/>.
4. Gastric Sleeve Success Rates.
Bariatric Surgery Resource, 3 Sept. 2007. Web. 3 May 2014.
<http://thebariatricsurgeryresource.com/gastric-sleeve-surgery/success-rates/>.
5. Gastric Sleeve Surgery Side
Effects. Mexico Bariatric Center, 2012. Web. 4 May 2014.
<http://www.mexicobariatriccenter.com/gastric-sleeve-surgery-side-effects/>.
6. Gastric Sleeve Surgery Diet -
Post Operative Guidelines. Mexico Bariatric Center, 2012. Web. 3 May 2014.
<http://www.mexicobariatriccenter.com/gastric-sleeve-surgery-diet-postoperative-guidelines/>.
Sunday, June 22, 2014
Are You Eating Fat Post-Workout?
As a general rule, I've been doing what most every other strength athlete/bodybuilder/meathead does when they're done working out: eat/drink a ton of protein and slam some carbs. Also in line with most everyone else, I've not given much thought about where I get the protein and carbs or how much fat I'm consuming along with it, because it doesn't matter... right? I mean, calories are calories and I need calories to grow!
As you might've guessed by the way I worded things, this is not entirely the case. Sure, you need a surplus of calories throughout the day to gain muscle/weight and you should be eating fast-absorbing protein and high-glycemic carbs after you workout, but you should be avoiding fat. As it turns out, fat is counterproductive to setting your body up for tissue building and recovery, post-workout. It's counterproductive because fat slows digestion, and your whole goal after a workout is to digest proteins and absorb amino acids as fast as you can. I mean, that's why you're eating the high-glycemic carbs and slamming protein shakes, right?
Just in case you're curious, like I was, here is an explanation as to how fat slows digestion:
"Upon entering your stomach, fats stimulate the release of cholecystokinin, or CCK, from the cells that line your duodenum, which is the first segment of your small intestine. CCK is a hormone that suppresses your appetite, triggers the release of pancreatic enzymes, stimulates contraction of your gallbladder and, according to the February 1987 issue of "The American Journal of Physiology," delays gastric emptying. This allows the fats in your stomach to enter your intestine gradually, where they can be emulsified by bile from your gallbladder and broken down by enzymes from your pancreas."
Also:
"Their incompatibility with water makes fats resistant to the digestive process, and their arrival in your stomach triggers physiologic responses that delay gastric emptying"
As you might've guessed by the way I worded things, this is not entirely the case. Sure, you need a surplus of calories throughout the day to gain muscle/weight and you should be eating fast-absorbing protein and high-glycemic carbs after you workout, but you should be avoiding fat. As it turns out, fat is counterproductive to setting your body up for tissue building and recovery, post-workout. It's counterproductive because fat slows digestion, and your whole goal after a workout is to digest proteins and absorb amino acids as fast as you can. I mean, that's why you're eating the high-glycemic carbs and slamming protein shakes, right?
 |
| Homie's "bulking" all wrong! |
Just in case you're curious, like I was, here is an explanation as to how fat slows digestion:
"Upon entering your stomach, fats stimulate the release of cholecystokinin, or CCK, from the cells that line your duodenum, which is the first segment of your small intestine. CCK is a hormone that suppresses your appetite, triggers the release of pancreatic enzymes, stimulates contraction of your gallbladder and, according to the February 1987 issue of "The American Journal of Physiology," delays gastric emptying. This allows the fats in your stomach to enter your intestine gradually, where they can be emulsified by bile from your gallbladder and broken down by enzymes from your pancreas."
Also:
"Their incompatibility with water makes fats resistant to the digestive process, and their arrival in your stomach triggers physiologic responses that delay gastric emptying"
So, am I vilifying fat? Definitely not! Am I saying you should eat a low-fat diet? No, that's not my point. If I'm vilifying anything, it's the McDonalds/Taco Bell/Pizza Ranch post-workout meals. If you're serious about gaining muscle/getting better at your sport, you're going to want to be conscious of how much fat you're eating in your post-workout meals.
 |
| R.I.P Post-workout Pizza |
Resources:
1.) http://www.livestrong.com/article/467828-does-fat-slow-digestion/
2.) http://www.bodybuilding.com/fun/berardi4.htm
Make Sure You're Using Proper Form
 |
| You don't want to be this guy... |
The second point that I was trying to make with using proper form is to ensure training productivity. This was a point that probably wouldn’t even be too apparent to me if I hadn’t experienced problems with it over and over again for the last couple of years. What exactly do I mean by training productivity? Of course I mean ‘are you training productively?’, but I’m focused more on ‘is your training getting you closer to your goal?’ I’ll use squatting as an example. Are you training for athleticism? You probably want to squat high-bar. Are you training for a powerlifting meet? You probably want to squat low-bar. Depth of squat can be another aspect of form in this instance. If you’re training for athletics/Olympic lifting you’ll almost certainly want to hit unquestionably full-depth to be strong while coming out of full knee-flexion, but if you’re looking at squatting from a powerlifting aspect you may want to train to just barely hit full-depth to limit range of motion and squat more weight. To reiterate, my ultimate point is this: is the way you’re executing your lifts/exercises getting you closer to your goals and serving you productively?
 |
| I'm gonna go out on a limb and say that this guy will never reach his full potential on the bench press. |
To briefly offer personal experience and tie it all together, my bench press violated both of these points and inspired me to write this. I had been benching with absolutely terrible form for years. Not only was I wrecking my left shoulder to the point where everyday activities hurt, but I was unable to progress past the 275 lb. mark. Not only was the way I benching destructive to my body, but it was not getting me any closer to obtaining a bigger bench. So, with that being said, one last time: make sure you’re executing every lift with proper form to ensure that you can continue to train productively and injury free for many years to come.
Tuesday, March 25, 2014
'How to Squat Properly' by Mike Boyle
Mike Boyle is one of the biggest names in the strength and conditioning world. Dan John (as mentioned in the video) is another one. When both of these guys recommend using a goblet squat to teach squat form, I'm gonna have to follow their lead! From what I know, all of this sounds excellent and it is definitely worth 4 minutes of anyone's time.
You can find more Mike Boyle here: http://www.bodybyboyle.com/
You can find more Dan John here: http://danjohn.net/
You can find more Mike Boyle here: http://www.bodybyboyle.com/
You can find more Dan John here: http://danjohn.net/
Sunday, March 23, 2014
What is Riboflavin?
Good sources of riboflavin include:
- Milk
- Beef
- Fish
- Bananas
- Green beans
- Asparagus
- Spinach
- Legumes
- Almonds
Sources:
1. http://umm.edu/health/medical/altmed/supplement/vitamin-b2-riboflavin
2. http://en.wikipedia.org/wiki/Riboflavin
3. http://www.healthaliciousness.com/articles/foods-high-in-riboflavin-vitamin-B2.php
Is Tilapia a Good Source of High-quality Protein?
I knew that tilapia was a protein-rich and popular source of food-stuff protein with bodybuilders/strength atheletes, but I was unsure of whether it was a good source of high-quality protein. As it turns out:
Yes, it is!
Not only does tilapia have 7 grams of protein per ounce, but it contains all 9 essential amino acids, making it a complete protein. Nutritiondata.self.com gives it an amino acid score of 124/100.
Sources:
http://nutritiondata.self.com/facts/finfish-and-shellfish-products/9244/2
Yes, it is!
Not only does tilapia have 7 grams of protein per ounce, but it contains all 9 essential amino acids, making it a complete protein. Nutritiondata.self.com gives it an amino acid score of 124/100.
Sources:
http://nutritiondata.self.com/facts/finfish-and-shellfish-products/9244/2
Tuesday, February 4, 2014
Fish oil: What does EPA and DHA stand for?
EPA = Eicosapentaenic Acid
DHA = Docosahexaenoic Acid
They are both long-chain omega-3 fatty acids (polyunsaturated). They're essential fatty acids, meaning they can't be produced/synthesized by the body and must be obtained through diet. Most commonly found in marine oils.
ALA (Alpha Linolenic Acid) is a short-chain omega-3 fatty acid, most commonly found in plant oils. It can be used in the body to form EPA, and then DHA from there, but with great inefficiency in both conversions.
Sources:
1. http://en.wikipedia.org/wiki/Omega-3_fatty_acid
2. http://www.cooperaerobics.com/Health-Tips/Vitamin-Aisle/EPA,-DHA,-ALA-What-Does-It-All-Mean.aspx
3. http://www.nlm.nih.gov/medlineplus/druginfo/natural/993.html
DHA = Docosahexaenoic Acid
They are both long-chain omega-3 fatty acids (polyunsaturated). They're essential fatty acids, meaning they can't be produced/synthesized by the body and must be obtained through diet. Most commonly found in marine oils.
ALA (Alpha Linolenic Acid) is a short-chain omega-3 fatty acid, most commonly found in plant oils. It can be used in the body to form EPA, and then DHA from there, but with great inefficiency in both conversions.
Sources:
1. http://en.wikipedia.org/wiki/Omega-3_fatty_acid
2. http://www.cooperaerobics.com/Health-Tips/Vitamin-Aisle/EPA,-DHA,-ALA-What-Does-It-All-Mean.aspx
3. http://www.nlm.nih.gov/medlineplus/druginfo/natural/993.html
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