Sam's Stance: Monavie & the Acai Berry

Sam, Do you know anything about the benefits of Monavie and the Acai Berry from the Amazon region? It's now being produced as a juice here in the U.S. It's received rave reviews from many talk shows, including Oprah. I've come across a friend who has recently started taking Monavie and he can't say enough about it's benefits. Just curious if anyone has come across any information regarding this antioxidant. —Olan, Los Angeles

Monavie and the Acai berry are antioxidants "in the spotlight" right now in American health & fitness circles. All antioxidants are beneficial, because they slow down cholesterol deposits and narrowing of the arteries which can lead to heart problems. Keep in mind that while these two may be the "hot supplements" right now, there are tons of fruits, veggies and herbs which contain antioxidants. Things like onions, tomatoes, garlic, rosemary, grapes and pomegranates. You don't necessarily need an expensive "new" supplement to get your daily dose of antioxidants. Fruits and veggies that contain a range of antioxidants actually work together synergistically and so combinations of certain antioxidants produce better results than when those same antioxidants are taken separately. So include a variety of fruits and veggies in your diet, not just those being spotlighted in the media. —Sam

How Much Protein Can You Really Digest?

Sam, I know the importance of consuming protein during my day, and following a workout. My question is, how much protein is optimal before the body begins to store it as fat? I've heard that you should consume up to 50 or 60 grams of protein after a workout, but others claim that the body can only digest about 28 grams at a time. Who's right? —Michael

Actual assimilation of protein is from 18-25 grams, depending on your age, sex, BMR (Basal Metabolic Rate) and physical condition. During training camp for the Olympics, they actually time protein delivery for each athlete and check assimilation rates. For the average person, it's 18-25 grams every 1.5-3 hours. You should intake a little more than this, because there is never 100% assimilation of the protein consumed due to heat and chemical processes in the body as well as the combination of nutrients. —Sam

The Importance of Listening To Your Body: During Weight Training

Lifting weights can increase lean body mass (LBM) which has numerous beneficial effects, including (for men) greater testosterone output and more energy. When beginning a weight training program, it’s especially important to pace yourself. Choose weights that you can manage for three sets of 10-15 repetitions. When you’re able to lift this weight, and this many repetitions for two consecutive workouts (with proper form) then you can safely increase the weight. An increase of 5-10% of the total weight will continue to provide you with an appropriately challenging workout without being too heavy.

When lifting weights, make sure you listen to the signals your body is giving you. Pay attention to how each rep makes your muscles feel. In general, a burning sensation is normal, but sharp pain is not. If you begin to feel very fatigued, then stop and rest. It’s important to allow your body three minutes of rest between each set.

Sometimes people become nauseas or dizzy while weight lifting. This isn’t uncommon. During exercise, blood flow patterns change. Much of the blood, which usually goes to serve your brain and stomach, is moved to the muscles you’re working. If you feel nauseas, hypoglycemic, exhausted, or dizzy: Stop and rest until the feeling subsides. One easy remedy is to lay on the ground with your legs elevated against a wall. This helps your heart move your blood throughout the body.

The Importance of Listening to Your Body: During Cardio

For the heart and lungs, cardio is essential to total fitness. However, many people engage in cardio even when they don’t feel up to par. If you have any upper-respiratory symptoms like a cold, cough, or flu, you should not engage in cardiovascular activity as it could make your condition worse. It’s always best to follow your doctor’s advice. If you’re feeling well and cardio is part of your fitness program, then the key is to work up to a moderate amount of cardio doing a type of activity you enjoy. For some people, this activity may be swimming, for others, fencing or jogging. There are dozens more cardio options: handball, stair-climbing, elliptical machines, sprinting, boxing, spinning, step-classes, jumping rope, ladder running, tennis, racquetball, rowing, urban rebounding are just a few. I think it’s important to find a type of cardio that you can make a lifetime sport—that is, a sport you can safely do for the rest of your life.

When conducting your cardiovascular activity, you should literally listen to your body by checking your heart rate. Many cardio machines have heart rate monitors built in. You can also buy wrist watches which check your heart rate. But you don’t need fancy equipment to check your heart rate, you can also do it by simply finding your pulse. Here’s how: Look at a clock and count the number of times your heart beats for 6 seconds. Multiply that number by 10, and you have your heart rate. Your heart rate should be somewhere between 55-75% of your maximum heart rate. To determine your maximum heart rate, or V02 max, take 220 and subtract your age. For example, I’m 31 years old, so my V02 max is 189 beats per minute. Therefore, my heart rate should be somewhere between 103 and 141 beats per minute during my cardio session.

The Importance of Listening to Your Body: When You Stretch

Many of us learned how to stretch in elementary and middle school PE class, and we learned it all wrong! When you’re stretching, remember: never bounce. Think of your muscles as elastic bands: If you pull and bounce the elastic bands, they’ll snap. So will your muscles. And believe me, a ripped muscle is not a pretty experience. I recommend that you spend 5-10 minutes doing some cardiovascular activity before you stretch. This way, your muscles are warmed up and you can usually make greater progress with warm muscles than with cold ones.

As you stretch, pay particular attention to the breath. Continue to inhale and exhale deeply. While doing this, you should be able to slowly deepen your stretch with each breath. Make sure you don’t hold your breath—this will make your progress more difficult.

One of the best places to stretch is in bed. You can do this in the evening before you fall asleep and it provides a very relaxing way to end your day. I also make a practice to stretch a little in the shower every morning.