Beta-Alanine: Lactic Acid’s Nemesis!

August 13th, 2015

You know that burning feeling you experience when doing lactate rides? Well true to their name, lactate rides cause an increase in the body’s lactic acid and hydrogen levels, dropping the body’s pH, making your muscle cells more acidic. This results is a distinctive muscle soreness which can inhibit the muscle cells from contracting, causing fatigue. Any time you perform high intensity anaerobic bursts you are bound to get that familiar ache in your muscles. Thats where the amino acid Beta Alanine can help! To help the body buffer the hydrogen molecules and lactic acid building up in the muscle cell during exercise, the body requires the buffering abilities of Carnosine. Carnosine is able to buffer lactic acid, restore ATP (the body’s number one energy source) and activate enzymes responsible for muscle contractions. Beta-Alanine supplementation has been found to help the body synthesize Carnosine and ultimately increase its cellular stores. But what does this mean for athletes? From a performance standpoint, by supplementing our cells with Beta-Alanine we can increase our ability to buffer lactic acid ultimately increasing our time to fatigue during high intensity exercise.

Since hockey is an anaerobic sport, Beta-Alanine supplementation can have a huge impact in helping with recovery from high intensity, short shifts on the ice. Along with helping to buffer lactic acid, Beta-Alanine has been found to help with muscle recovery, healing and recovery of muscle contraction capabilities. This can have a huge impact in helping your recovery between shifts in a game.

The recommended dosage of Beta Alanine is to mix 1 teaspoon (3.2g) into your pre workout, juice or water twice daily to help increase your storage levels of Carnosine. Combining your Beta-Alanine with carbohydrates and taking during your pre-workout window have been suggested to allow more of the supplement to penetrate the muscle cell.

Do you want to recover quicker and last longer? Talk to Barry about adding Beta-Alanine into your in-season routine!

Spotlight Athlete of the Week: Meet Troy Rutkowski

August 7th, 2015

This week’s spotlight player is 9 year Premier Strength athlete Troy Rutkowski.

A stalwart presence at Premier Strength for the past 9 years, Troy continues to set the bar for cardiovascular endurance at the gym. He is always one of the best conditioned players each summer, where he excels at anaerobic and aerobic power. Stairs, sled pushes and the beep test are no match for Troy, where he continually improves each year. As one of the hardest workers, Troy has developed his strength over the years with impressive numbers in his squat, bench and power clean.

On the ice Troy is one of the most intelligent players. A skilled defensemen with a huge offensive upside, Troy is currently in the Ottawa Senators development system, playing for the Binghamton Senators in the AHL. Spending his entire junior career with the Portland Winterhawks of the WHL, Troy led the team to two appearances in the WHL finals, winning the Ed Chenowyth cup in the 2012-2013 season, as captain. The Winterhawks would go on to the Memorial Cup final. That season Troy would explode offensively with a career high 20 goals and 46 assists from the blueline. Troy was drafted by the Colorado Avalanche in the 2010 NHL Entry draft and signed as a free agent with Ottawa in March of 2013. A big, physical defender, he posses a heavy slap shot. Troy’s valuable puck moving skill and offensive vision makes him a dangerous threat on the power play.

Having been a part of Troy’s career since he was in his first year of Bantam, Premier Strength is proud of the athlete and player Troy has become and looks forward to many more seasons of training as his pro career takes off.


MusclePrime: Priming your Workouts!

August 6th, 2015

MusclePrime is a pre-workout supplement taken to enhance your training session by increasing neural drive, energy, focus, and stamina. MusclePrime is composed of a specially formulated ratio of BCAAs to increase muscle synthesis and decrease muscle breakdown, also known as catabolism, during and after your workouts. The inclusion of a growth hormone factor in MusclePrime has been proven to show increases in your body’s natural growth hormone by 701% post exercise, which has been scientifically linked to increased  muscle growth and  decreased body fat. Taking MusclePrime has also been shown to improve focus and power during workouts without overworking your body’s filtration system.  Using Allmax’s exclusive blend of caffeine, synephrine, and octopamine, MusclePrime is able to ignite the nervous system without forcing your filtrating kidneys into overdrive.

MusclePrime also contains 600 mg of CarnoSyn Beta- Alanine. CaroSyn is a key factor in promoting increased power, strength and muscle mass, which help to delay fatigue. This in turn helps in maintaining your anaerobic and aerobic capacity resulting in longer a training duration and a great capacity for exercise induced stress.

Optimal dosage is mixing 1 scoop of MusclePrime with 4-6oz of water and drink before your workouts.

Talk to Barry to see if MusclePrime should be added to your pre-workout regime!

Water: Your body’s most essential nutrient!

August 4th, 2015

Water is the body’s most essential nutrient. Water alone makes up approximately 65% of your body. H20 is critical for maintenance of the circulatory and digestive systems as well maintaining proper kidney function and electrolyte balance. Mild dehydration is classified as a drop of 2-3% of body fluid, resulting in symptoms of tiredness, fatigue and headaches. Moderate dehydration occurs when your body fluid level drops by 5 or 6%. At this stage of fluid loss, symptoms such as muscle cramping, nausea, increased heart rate and extreme fatigue become apparent. Fluid loss of 7-9% results in extreme dehydration which can be fatal and requires emergency care to prevent organ failure.

While hydration is essential for all healthy body functioning, athlete hydration is of the paramount importance. Due to the nature of sport and training, dehydration is more common in athletes and results in performance detriments. Studies by the International Olympic Committee have found that dehydration can impair athlete performance in essentially every form of sport. While endurance athletes tend to be at a higher risk for dehydration due to activity length, anaerobic athletes can see a decrease in as much as 45% in the capacity to perform bursts of high intensity exertion. Dehydration results in performance decrements largely due to:

• Reductions in blood volume
• Decreased skin blood flow
• Decreased sweat rate
• Decreased heat dissipation
• Increased core temperature
• Increased rate of muscle glycogen use.

An important way to ensure you are staying hydrated through both your training and ice sessions is to measure your body weight before and after activity. You should be consuming 2 cups of fluid for every lb lost during exercise to help re-establish your hydration level. When you feel thirsty, your body has already started to become dehydrated, therefore you should not rely on thirst cues as an indicator of when you should drink. An easy way to keep track of your hydration levels, is to monitor the colour of your urine. The more hydrated your body is the more diluted (less yellow, more clear) your urine will be. As your body becomes more dehydrated, your urine will appear more concentrated (bright to dark yellow), indicating that you should up your water intake.

For active men, the average daily water intake you should strive for is about 16 cups (approx. 4L) whereas for females it is around 11 (or 2.75L).  We suggest that our athletes consume 8-10L per day during training.

Outside of reducing the likelihood of exercised induced dehydration, keeping your body hydrated can have many overall health benefits such as:

-improving muscle function
-detoxifying the body
-lubrication of joints
-increasing metabolism

Water is the most important and cheapest fluid you can drink! Are you keeping yourself quenched? 

Spotlight Athlete of the Week: Meet John Quenneville

July 31st, 2015

This week’s spotlight player is 5th year Premier Strength athlete John Quenneville.

In the gym, Johnny excels at explosive power. He currently has one of the best vertical jumps as well as in the top five of standing long and triple jump. Johnny is also quick on his feet with fast times in the 20m sprint and pro-agility. Always energetic in the gym, John’s fun personality always helps to fuel the 1030 workouts. Johnny’s goal for training is to put more size on his 6’1 frame and continue to develop his strength to a pro level.

Drafted by the New Jersey Devils, 30th overall in last year’s NHL entry draft, the future is bright for the offensively minded center. Johnny is a hard working player with a gift for scoring. His mix of talent and vision makes him a threat anywhere on the ice. John exploded offensively in the Wheat Kings playoff run this past season, tallying 19 points in 19 games, leading Brandon to the WHL Championships against Kelowna. His love for hockey is evident in the way he approaches and plays the game. John has represented Canada in the U17 World Hockey Challenge as well as on the U18 Men’s National Team and will be attending the World Junior Summer Showcase next week in Calgary. This dynamic, talented player uses his size to protect the puck and has been described as having a NHL makeup.

The Devils have themselves a skilled and highly talented forward, prime to make his appearance in the NHL in the not too distant future. Premier Strength is proud of John’s success to this point and looks forward to being a part of his career for years to come.


CarbION: Your carb recovery kick starter!

July 30th, 2015

Offseason training is a grind that diminishes your body of important macronutrients, especially carbs. Carbohydrates are an essential macronutrient that provide the body with glucose. Glucose is then converted into glycogen, which is the energy source the body utilizes to fuel basic bodily functions and physical activity. Carbohydrates are the most effective and readily available fuel that your body can use during prolonged bouts of physical activity, so it is of paramount importance to replenish your glycogen stores following exercise induced depletion.

So, how should we replenish these much needed nutrients?

CarbION is a recovery enhancing supplement made up of a six-carb source complex which range from extremely complex to simple carbohydrates, used to help replenish nutrients lost through training. The problem with simple carbs is that they breakdown quickly, causing your blood sugar levels to spike and then drastically drop. CarbION is specially formulated, using six different complex carbohydrates that have a variety of absorption rates to aid in reducing insulin spikes ultimately resulting in a sustainable and reliable energy source. CarbION contains a mix of complex and simple carbs that breakdown at different rates to keep you fuelled. This sustainable energy source will provide a steady carb supply to working muscles, help reduce muscle glycogen depletion, and fuel recovery from tough workouts.

Beneficial dosages of CarbION come from supplementation before and during training. Mix 2 scoops of CarbION with 1 scoop of BCAAs 30mins prior to training and continue drinking 1-2 scoops worth of CarbION during your workout.

CarbION isn’t for every athlete so, talk to Barry to find out if CarbION should be in your routine!