Twinlab Fuel, Muscle, Endurance, Recovery, Sexual Health, Weight Management
The side stitch, also referred to as exercise related transient abdominal pain (ETAP), is a common condition experienced at one time or another by most people who regularly engage in sports or exercise.
Characterized by a sharp, stabbing pain just beneath the ribcage, this frustrating cramp occurs most frequently during vigorous activity that involves a lot of up and down movement, such as running or jumping. The pain is caused by a spasm of the diaphragm muscle when the ligaments extending from the diaphragm to the internal organs (particularly the liver) are stretched.
Though it can occur on either side of the abdomen, the side stitch occurs much more frequently on the right side. Why is that? When you inhale, your lungs fill with air, and your diaphragm is forced downward. When you exhale, your lungs contract and your diaphragm rises. While running, approximately 70% of people exhale as their left foot hits the ground with only about 30% of people exhaling as their right foot hits the ground. The latter group is more likely to experience side stitches. As the right foot hits the ground, gravity pulls your internal organs, including the liver, downward. If you are exhaling at the same time, then your diaphragm rises as your lungs contract, resulting in stretching of the diaphragm. This repeated stretching can lead to spasms in the diaphragm.
To treat a side stitch, it is best to stop, or at least reduce the intensity of, the activity that caused the stitch. Take deep, even breaths until the pain subsides. Applying manual pressure to the painful area can also help to alleviate the pain. If you tend to exhale as your right foot touches the ground, try to adjust your stride so that your left foot hits the ground as you exhale.
There are also steps you can take to prevent side stitches from occurring in the first place:
- Stretch thoroughly before exercising, focusing on the lower back and abdominals.
- Avoid eating for one to two hours before a workout, because food in the stomach can create more force on the ligaments and increase cramping.
- When running, make sure to take deep, even breaths, as shallow breathing leaves the diaphragm consistently raised, not allowing the ligaments to lower far enough to relax.
- Drink more fluids to avoid dehydration, which can increase muscle cramps.
Team Full Throttle Twinlab Racing Nabs Podiums in Several Divisions at the 2009 Robert J. Aaron Memorial Mighty Montauk TriathlonTue, 06/23/2009 - 20:00 — admin
New York, NY. (June 24, 2009) –-Twinlab® is proud to announce the success of Team Full Throttle Twinlab Racing at the 2009 Robert J. Aaron Memorial Mighty Montauk Triathlon. With winners in most divisions, Full Throttle Twinlab Racing exemplified a team dominating performance. The race consisted of a 1 mile swim, 22 mile bike ride and a 6.2 mile run. Overall winner, William Kelly led the team, Andrew Kalley placed second and for her first win, Allison Lind took the overall women’s title.
“It is truly amazing that we had 10 athletes in the top 33 to cross the finish line,” says Scott Berlinger, President/Founder, Full Throttle Endurance Inc. “I've always believed that a team setting makes everyone, even the coach, train harder and focus more. And at the end of the day, it is more fun to go out and race as a team as opposed to just being a group of fragmented people with no real sense of community.”
Full Throttle Twinlab Racing is a high-intensity multi-sport training program for those who are ready to bring the benefits of superior personal athleticism into their lives. With a heightened emphasis on sports nutrition, this year the team incorporates Twinlab® supplements to make their training program complete. “It all comes down to proper nutrition and we went after the best source, Twinlab,” says Scott Berlinger, President/Founder, Full Throttle Endurance Inc. “The right training, the right bikes, and the right nutrition along with our positive attitude and will to win all add up to consistent victories.”
Full Throttle Twinlab Racing encompasses participants from all age groups, professional levels, and social backgrounds. The program offers a community of like-minded individuals the opportunity to incorporate high-level training and racing into a balanced lifestyle and welcomes all ability levels. The only requirement is a personal commitment to the pursuit of athletic excellence.
“We are proud to sponsor a group of exceptional athletes like Full Throttle Twinlab Racing. Their commitment and determination fall right in line with our views on fitness and athleticism. What it really comes down to is a commitment to excellence,” says Mark Fox, President, ISI Brands/Twinlab.
About Full Throttle Twinlab Racing:
Team Full Throttle Twinlab Racing trains at the Sports Center at Chelsea Piers in Manhattan, in Central Park, and in the landscape of northwestern Connecticut. The team races primarily on the east coast, but the elite athletes compete in Ironman and other triathlon competitions throughout the nation and around the world.
Twinlab® Corporation is a leading manufacturer and marketer of high quality, science-based, nutritional supplements, including a complete line of vitamins, minerals, nutraceuticals, herbs and sports nutrition products. www.twinlabfuel.com
Over the last few years, core training has become a staple of exercise routines, though it has been the focus of ancient practices such as yoga and tai chi for centuries. Yet many people don't have a good understanding of what exactly the core is, and the importance of core strength not only in your workout, but even in everyday activities such as walking or lifting groceries.
Many people mistakenly interchange the terms core and abs. Actually, your core runs the entire length of your body's trunk and torso, and includes the muscles in your back, abdomen, pelvis and hips. These muscles form the foundation for all your body's movement, your posture and your balance by helping to stabilize your spine, pelvis and shoulder girdle. If your core is strong, you are more stable during movements, your posture is better, and you have greater strength and power during your activities. A weak core can result in poor posture, injury, and lower back pain.
So now that you understand the importance of a strong and stable core, how do you incorporate core training into your workout? A good core training program should target all the muscle groups that stabilize the spine and pelvis. Though there are several pieces of equipment such as stability balls, balance boards and kettle balls that can help with core training, you can build core strength without any equipment. The strength required to hold a pose, coupled with the gravitational pull of your body weight are enough to effectively work your core muscles. Push ups, squats, lunges and crunches are basic exercises that can help you get started on building core strength; pilates, yoga and tai chi classes also focus on exercises that develop your core, or consult with a trainer, who can help you develop a personalized core strengthening regimen.
Having a weight management strategy benefits pretty much everyone-whether your goal is to maintain your weight or get better muscle definition. Make a plan and remember it's always a good idea to speak with your doctor about your weight goals and before making any significant changes in your diet or exercise routine. Here are some tips that may help you get a plan together.
We know the basics-to manage your weight you need to burn more calories than you're taking in and if you're eating more than you're burning you'll gain weight. The secret to making the jump from knowing how to change your weight to actually getting results is to make a commitment to a lifestyle that supports your goals. It may sound like a full time job, and there's no doubt that when you're starting out with a new plan, it takes a while to find what works for you.
When you're figuring out your strategy you should always keep a few questions in mind:
- will your diet include plenty of fruits, vegetables, grains, lean protein and foods from the other major food groups?
- whatever the idea behind the diet, does it feature foods that you can afford and can find easily?
- will you be eating foods that you like and will commit to eating for the long term, not just a set amount of time?
- do you have the time to prepare these foods?
- will you get enough nutrients and calories on this plan?
That takes care of the food, but you also have to be balancing your diet with exercise. If you have a personal trainer, ask what kinds of exercises are right for your body and your goals. Always speak with an expert before trying new techniques so as to avoid injuries.
Remember, though, that research shows whatever kind of exercising you're doing, it should be done regularly.
Little things mean a lot—whether you're trying to sculpt and tone or improve your health, making small changes in your day can help you drop a few pounds with very little extra effort. Take a look at the tips below for some ideas.
1. Cut out the empty calories. Find some empty calories in your daily routine that you can eliminate. For example, if you cut out one can of cola a day, you'll knock off about 136 calories per day.
2. Drink water. It may help you eat less and burn more calories. Drinking a glass or two of water before a meal will fill you up and can help you eat less. And researchers are now reporting that water consumption may increase the rate at which people burn calories.
3. Lighten up your omelet. It's an easy way to cut out over 100 calories a serving. By using ½ cup of egg whites in your omelets instead of ½ cup of whole eggs, you can cut out 120 calories.
4. Team up. People who exercise together are more likely to stay motivated. Find a friend and put together a realistic exercise plan, even if it's just a 20 minute walk during your lunch time.
5. Slim down your poultry. Thinking of using chicken thighs? Think again. By switching to white meat and removing the skin, you take an eight ounce serving from 560 calories to 375 calories and cut out 24 grams of fat.
6. Get your Z's. Sleep deprivation may be packing pounds onto your waistline. Research shows that a lack of sleep may make weight loss and weight control more of a challenge because it alters metabolism by increasing the production of cortisol (a stress hormone). Also, you're more likely to eat more if you're feeling fatigued.
7. Only have 15 minutes? You don't have to commit hours a day to make a difference. Add a brisk 15 minute walk to your day and burn extra calories. If you want to challenge yourself and pick up the pace - switch to a 15 minute run and burn even more calories.
8. Get portions under control. Cut your poultry or meat portion from eight ounces to five ounces just once a day and you'll eliminate around 138 calories.
9. Eat several small meals a day. Frequent, small meals will actually increase your metabolism. Eating small meals every few hours during the day can help keep your metabolism revved up and that means you'll burn more calories overall.
10. Choose whole grain products. This is an easy way to reduce your caloric intake significantly. A small muffin made with white flour contains about 259 calories. If you were to replace it with an oat bran muffin of the same size, you'd cut out about 81 calories.
Water is one of the most important components of the human body. Making up almost 2/3 of the body, water assists nearly every part of the body in functioning efficiently. Just to give you an idea of how important water is to our health, consider this: our blood is made up of 92% water, and our brains and muscles are each made up of 75% water. Water plays a critical role in regulating body temperature, cushioning and protecting joints and vital organs, delivering nutrients and oxygen to all the cells in the body, and removing waste from the body.
For athletes and individuals who exercise regularly, staying sufficiently hydrated is also critical to exercise performance. The body can lose more than a quart of water in one hour of exercise, and if there is not enough water for the body to cool down through perspiration, dehydration occurs. Exercising while in a dehydrated state can result in exhaustion, muscle fatigue, loss of coordination, heat exhaustion, and in more extreme cases, heat stroke.
The Food and Nutrition Board recommends that women consume 91 ounces of water daily, and that men consume 125 ounces daily, with approximately 80% of your daily intake coming from beverages, and 20% through food.1 People who exercise regularly need even more, especially if they are working out in warm to hot weather. Women typically do not require as much hydration as men due to smaller body size, slower perspiration rates and electrolyte loss, and lower metabolic rates during exercise.
However, the rate at which individuals sweat and dehydrate varies depending on length and intensity of exercise, altitude, and temperature. There are two simple methods that will help you determine your individual hydration needs. First, monitor your urine. You should have a large amount, and urine should be pale (unless you are taking vitamins or other supplements, which can darken the color of urine for several hours). Dark, concentrated urine generally means you are dehydrated. Second, weigh yourself before and after exercise. Drink 16 to 24 ounces of water for every pound lost after a workout.
To ensure that you are properly hydrated for your workout, be sure to consume an adequate amount of fluids 24 hours before you exercise. You should also prehydrate with 17 to 20 ounces of water at least two hours before exercising, and drink 7 to 10 ounces of fluids every 10 to 20 minutes during your workout. And as stated, after completing a workout, consume 16 to 24 ounces of water for every pound of weight lost to help your body recover and rehydrate for your next workout.2
Though water is generally the best fluid replenisher for most individuals, if you are engaging in high-intensity exercise for longer than 45-60 minutes, sports drinks containing sodium can help to replace electrolytes lost during your workout faster than water. Individuals who sweat profusely during a workout or who have a high amount of sodium in their sweat (evidenced by salt stains or rings on your workout clothes) may also want to opt for sports drinks, and monitor their diet to make sure they consume enough sodium.
1. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate (2004) National Academy of Sciences. Institute of Medicine. Food and Nutrition Board. http://www.nal.usda.gov/fnic/DRI//DRI_Water/73-185.pdf
2. Casa DJ, et al. National Athletic Trainers’ Association Position Statement: Fluid Replacement for Athletes. J Athl Train 2000;35(2):212-24.
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Sometimes ISIBrands may ask you to provide specific information when you order a product online, enter a sweepstakes or otherwise contact us. In this case, ISIBrands needs the information, such as name, internet and/or e-mail address, billing address, shipping address, telephone number, credit card number, etc., in order to respond to your request or contact you. When obtaining information from you, ISIBrands will ask only for the information we and our business partners need to provide the product or information you have requested. ISIBrands may use customer information to improve our Site, to provide a product or service to you, or to communicate with you about those products and services. We may also share customer information with business partners for credit card processing and authentication, for product delivery, or other business purposes. However, ISIBrands will only share customer information with business partners upon terms that prohibit them from making any independent commercial use of individually identifiable customer information and that prohibit them from sharing the data with third parties or otherwise making it publicly available.
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ISIBrands uses commercially reasonable means to protect the integrity of our Site and the confidentiality of collected data. Thus, if you place an order with us, we will use Secure Sockets Layer encryption to protect the security of the transmission. However, we cannot provide absolute assurances against, and will not be liable for, breaches of confidentiality due to system failures or unauthorized access by third parties.
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With so many products to choose from in the Sports Nutrition category it can be overwhelming for consumers to determine what to purchase. Always remember the single most important supplement you can take is a high quality multi vitamin. I like to think of multi vitamins as the body’s nutritional insurance policy.
Consider this: the human body is literally a big chemistry set. Although most athletes understand the important role carbohydrates, fats and protein play in our diets, many fail to realize our food choices may lack the quality vitamins and minerals needed to support our metabolism at its highest level.*
For example: Vitamin B1 (Thiamin) is primarily responsible for carbohydrate metabolism along with the function of the nervous system.* Vitamin B2 (Riboflavin) is an important agent in the repair of all cells following rigorous training or competition!* Vitamin B6 (Pyridoxine) is crucial in the metabolism of sugar, fat and protein.* Vitamin B15 (Pangamate or Pangamic Acid) is known for its ability to increase blood and oxygen supplies to tissue.* Magnesium is a mineral essential to muscle contraction.* The lack of this key mineral can result in fatigue, spasms, muscle twitching and muscle weakness (A condition any athlete wants to avoid!).1 These are just a few examples of the role vital nutrients play in the performance of strength and endurance athletes.
Athletes (including active individuals) burn through these micro nutrients at a much faster pace than average people, and that will ultimately play a critical roll in your overall performance.*
If you want to be a successful athlete or simply perform at your peak level, you need to provide your body with everything it needs. Multi vitamins deliver micro nutrients at the cellular level to help maintain a healthy metabolism!* They are involved in thousands of metabolic functions throughout our day from building muscle tissue, to breaking down sugars and fats for energy consumption.*
Up for a nutrition Challenge? Click here.
1. Davis, Paul O. Ph.D & Hatfield, Frederick C. Ph.D. Fitness The Complete Guide. International Sports Sciences Association, Santa Barbara, CA, 2000.
What separates the average Joe six-pack (muscle, not beer) from professional body builders? Other than genetics, and lifting heavier weights, it is probably not your workout. The differences lie in the fine details; really warming up before a workout, weighing food, counting calories, planning meals and understanding muscle nutrition.
While there are many minerals that are important for muscle growth and metabolism, perhaps the most important is magnesium.* Magnesium is an electrolyte that is critical to cellular energy, vitality and membrane integrity.* Magnesium is also a cofactor in more than 300 biochemical reactions. There is a strong link between magnesium levels and the stress hormones cortisol.1
So what does magnesium do for muscles?
Magnesium plays a critical role in anaerobic and aerobic energy production. Specifically, the synthesis of adenosine triphosphate (ATP) relies on magnesium dependant enzymes (ATPases). ATP is the ‘energy currency’ of the body and fuels all muscle contractions. Extra magnesium can improve athletic performance if you are below optimal levels. 2,3,4
There are studies carried out on resistant trained and physically active people that would argue against the need to supplement magnesium5,6. However, these studies assume no deficiency in serum magnesium levels. Even when the quality of food is high and the diet is balanced, athletes often struggle to meet magnesium needs so supplementing to RDI levels (400 mg) is advisable.
Sources of magnesium include halibut, whole grains, cereals, green leafy vegetables, nuts and supplements.
1. Br J Nutr 100(5):1038-45 (2008)
2. J Nutr 132:930-935 (2002)
3. Endocrinol Metab Clin N Am 22:377-395 (1993)
4. Med Exerc Nutr Health 4:230-233 (1995)
5. Med Sci Sports Exerc 33: 493-498 (2001)
6. J Int Soc Sports Nutr 1:12-20 (2004)
By Thane Slagowski, Vice President, Product Development & Quality for Twinlab.
I am a great believer in the power of exercise to help you sleep better; the better you sleep the more energy you will have for exercise.
You can learn a lot about energy and sleep by observing nature. I have a hyperactive puppy (a French bulldog named Yoda) who loves to chew on socks and is often caught stealing flip flops. To protect my family’s shoes and socks from doggy slobber, we take him on a walk each day. After the walk, Yoda is mellow and goes out like a light. In parallel, I doubt construction workers have a hard time falling asleep. Why not apply this same principle to your sleep and exercise routines?
Sleep can be the perfect supplement to your exercise routine. Research shows that the release of growth hormones peaks during deep sleep, while at the same time blood flow to muscles increases and your metabolic rate slows. All this is the perfect formula for the repair and growth of muscle tissue. 1
From personal experience, you’ve probably seen many of the other benefits of a good sleep routine, including mood stabilization and increased learning and memory functions. Leptin, an appetite-regulating hormone, is also directly influenced by your sleep routine. You may have a bigger appetite if you don’t get enough sleep, because leptin levels drop and increase appetite.2
Suffer from insomnia? Studies indicate that exercise—especially morning exercise—will help you sleep better.3 An hour of stretching and walking daily can help relieve many sleep problems that often stem from the stresses of regular life.
Exercise at least four hours a week and remember that any exercise is better than none, regardless of the time of day. You should note, though, that exercising right before heading to bed can lead to difficulty sleeping. It is recommended that you exercise at least three hours before going to bed, to give your body enough time to cool off. A lowered body temperature is needed for sleep onset. In order to support vigorous exercise, a positive energy balance from sleep is critical.4
So remember, to help your mind and body regenerate, reduce stress, be more alert and reach your fitness goals, get at least six to seven hours of sleep each night.
1. McManus, Mark. “How to Sleep Your Way to Big Muscles.” Retrieved December 10, 2008, from http://www.musclehack.com/how-to-sleep-your-way-to-big-muscles/
2. Plotnick, Rachel. “Diet, Exercise, Sleep! The Path to a Healthier Lifestyle.” National Sleep Association. Retrieved December 10, 2008, from http://sleepfoundation.org/article/sleep-topics/diet-exercise-and-sleep
3. American Academy of Sleep Medicine (2008, June 12). Moderate Exercise Can Improve Sleep Quality Of Insomnia Patients. ScienceDaily. Retrieved December 4, 2008, from http://www.sciencedaily.com/releases/2008/06/080611071129.htm