Pre-workout Supplements

Pre-workout supplements. Which one is best? Which one should I take? The truth is, there isn’t a perfect answer. I’m sure you aren’t surprised. Unfortunately I could send each one of you home with a sample of any pre-workout and I’d be willing to bet that half would say they loved it and half would say they didn’t. I’ve had this same conversation with people at GNC more times than I can count. Start small. Many companies offer pre-workout powders that feature modest amounts of caffeine and some amino acids to support your training and recovery. AmiN.O. Energy from Optimum Nutrition and BCAA Energy from EVL are two that immediately come to mind. These products feature about 100mg of caffeine per serving (around 8oz of coffee) both sourced from natural coffee and green tea sources as well as amino acids as I mentioned. These are only two potential pre-workout options like this and there are many others. The nice thing about these products is that you will have more control over your caffeine dosage. If you want to adjust your serving size you can take a little more or less without worrying about the 10 other potential stimulants or “focus” ingredients that may interfere with your comfort level and tolerance. If you feel like you need a little boost then try and find a product to help. A family of 5 will not buy a sports car, they’ll buy a minivan or SUV. Same concept here, don’t try and find a little energy boost and then buy a pre-workout that will make you feel like MC Hammer just because the guy at the store said it was good. Be modest and mindful of other sources of caffeine you may be consuming throughout the day. Keep asking questions! We’re here to help!

Pre-workout supplements.  Which one is best? Which one should I take? The truth is, there isn’t a perfect answer. I’m sure you aren’t surprised. Unfortunately I could send each one of you home with a sample of any pre-workout and I’d be willing to bet that half would say they loved it and half would … Read more

Korean Meatballs

Korean Meatballs

Ingredients:Meatballs•1 egg•1/2 tsp salt•2 tbsp milk•1/4 cup breadcrumbs•1 lb ground chicken/ tukey/ or beef•1 tbsp gochujang paste or srirachaThe Korean BBQ Sauce•1/2 cup coconut aminos•1/2 cup water•2/3 cup brown sugar•3 tbsp rice vinegar•2 tbsp gochujang (substitute with sriracha) •1/2 tsp white pepper powder•4 garlic cloves, grated•1 thumb sized ginger, grated•1 tbsp corn starch•1 tbsp waterInstructions:The … Read more

More Help To Get You Through the Allergy Season

More Help To Get You Through the Allergy Season

We’re going to continue discussing supplements that can offer additional relief during the boom and bloom of Springtime allergy season. Last week, we included information on Vitamin C and Quercetin and how they can have an antihistamine effect within the body. This week we’ll look at other supplements that may be useful to us both … Read more

Six Tips For Staying Properly Hydrated

Six Tips For Staying Properly Hydrated

WATER. Did you know in terms of importance to our health, it comes in second only to oxygen. In super, EXTREME cases, the human body can survive up to 6 weeks without food, but only one week at most without water. While we know it’s important, the majority of us are not drinking our fair share. Especially over … Read more

How To Get Through The Allergy Season

Spring is the bittersweet time of year for many of us where we get excited for the arrival of warmer weather and dread the subsequent impact of seasonal allergies! Over the counter medications, allergy shots and essential oils are oftentimes the common approach to treatment. What about supplements? Are there options that offer support in … Read more

Whole Foods, What Are They And Why Should I Stick To Them?

Whole Foods, What Are They And Why Should I Stick To Them?

The more processed a food is, the more the nutrient density decreases.Likewise, the more minimally processed a food is (whole foods like whole grains, nuts, eggs , fresh veggies and meats) the more vitamins, minerals, phytonutrients and zoo nutrient they contain.While there is still a ton of research to be done, one thing we know … Read more

Ready To Drink Protein Shakes

Ready to drink (RTD) protein drinks can be a great option when trying to meet your daily protein needs! We’ve discussed protein and the importance of getting enough to support your overall health and muscle recovery. RTD protein drinks are widely available and a convenient “on-the-go” option for almost everyone. They are ideal snack options … Read more

Filling In The Gaps – The BIG Three

The BIG Three

Here at First Capital Gym, we talk a lot about supplements and their benefits. About what works, what doesn’t. What’s good, what’s not so great. Third party testing vs. “snake oil.”We talk a lot about trying to get in the right nutrients via food, and supplementing to fill in the gaps.In regards to filling in … Read more

What Should I Eat To BUILD MUSCLE?

What Should I Eat To BUILD MUSCLE?

When it comes to building muscle, your training sessions are important. Of equal importance, maybe even more so, is what you are eating. Eating too little or not enough is going to have a huge factor in the success or failure of accomplishing your goals. Ready to get strong? Here is a good starting point… Protein… Eat at … Read more

Benefits Of Magnesium

Magnesium, another crucial mineral, plays a role in over 300 reactions in the human body! We’ll take a look at Magnesium and discuss why it is important to maintain healthy levels and possible supplementation! Magnesium helps support our immune system and healthy blood pressure levels. For your efforts at the gym, Magnesium plays a vital … Read more

A Healthier Twist on “Poor Man’s” Shepherd’s Pie

Shepherd’s Pie

Makes 8 servingsAbout 270 caloriesProtein 30.2gCarbs 12gFat 8g(All Estimates based off your serving size- about 382g)1 Medium Head Of Cauliflower1 32oz bag of frozen mixed vegetables2 lb lean ground turkey burgerFamily Size Can of Tomato Soup (I used the Organic Roasted Red Pepper Tomato soup from Pacific Natural Foods this last time- so good!.5 Cup … Read more

Turn Outcome Goals into Behavior Goals

Last week, we started looking at how to set and achieve your health and fitness goals.  If you missed the first step, click on the link here>> The second step is turning “outcome goals” into behavior goals. Usually when you ask someone about their fitness goals, most people start with the outcome(s) they want. For example… I … Read more

Try These For Stiff Joints

Stiff or painful joints can be an all too common bother when trying to achieve your fitness goals or simply live your life. Joint discomfort can usually make an appearance from wear and tear. There is nothing inherently wrong with the fact that your body has done a great job of keeping you moving throughout … Read more