Let’s take a journey back to your childhood! Every time my parents got Fruity Pebbles cereal; it was an exciting time to eat breakfast! And the Flintstones were an awesome part of growing up too!
Unfortunately, I haven’t indulged in Fruity Pebbles in years! There is way too much sugar in them, just like in almost every other cereal! Don’t even get me started on the serving sizes. The serving sizes maybe would fill up my 9-year-old niece, but not most living, breathing adults!
I was super excited when Dymatize released Fruity and Cocoa Pebbles flavored protein powders. I was already a fan of their other flavors. So, I had high hopes!
Dymatize delivers on this protein. It tastes great on its own with water or any kind of milk. In addition, I love mixing it in with my morning oatmeal and some berries!
Here are some specifics:
- It is scientifically formulated with fast-digesting hydrolyzed whey protein isolate. If your goal is gaining muscle size and strength, this protein will assist you in your goals! (I refuse to consume whey concentrate because it bothers my stomach).
- 25 grams of protein, which includes 5.5 grams of branched-chain amino acids (BCAAs), & 2.6 grams of Leucine per serving. Leucine is an essential amino acid that is critical for protein synthesis and muscle repair. It is the most abundant essential amino acid in muscle, where it promotes muscle growth and repair by assisting in protein synthesis.
- 1 gram of fat and less than 1 gram of sugar per serving. Great for weight loss, maintenance, or weight gain goals.
Here are the pros:
- It has great taste. You do not taste much in the way of a protein aftertaste.
- It reflects the flavor of Fruity Pebbles pretty well. Not exact, but go in with that expectation
- Easy to mix. If you’re still using clumpy protein in 2024, you should’ve stopped 20 years ago!
- Not super expensive. You can typically find it from $28-$35 for 20 servings of 25 grams of protein.
- Widely available
Here are a few cons:
- Artificial dyes and colors – as you know, there is a ton of controversy with them. I typically try to avoid them.
- Can be a little too sweet for some people. While there is very little sugar, the combination of sucralose and stevia makes it pretty sweet. I like the taste, but I can see where some people would not.
Overall, I would rate this a 9 out of 10! Dymatize Iso 100 Fruity Pebbles is one of my go-to protein powders. I enjoy a tub maybe every 3 months in my rotation of protein powders!
Buy it here today and start making your health journey delicious!
]]>1.1 . Basis of the Low Carb Vs. High-carb Diet
2.1. What happens when athletes go to “Low” Carb?
2.3 Carbohydrates and Calories Counts
2.4. Theory behind the carbohydrate intake
3.1 Effect of carbs on the body of BJJ Athlete
4.1. Ideal Nutrients for Athletes
4.2. Best carbs for BJJ Athlete Endurance
- Pros and cons of low carbs vs. High Carbs
- Plan a Jiu-Jitsu Diet for Training and Competition
- Wrap up
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What are Carbs?
Carbs or carbohydrates refer to one of the three macronutrients. The primary, purpose of carbs is to provide fuel to our bodies.
Most of the carbohydrates break down and turn into glucose; used as a form of energy. The rest of them are stored and turned into fat for later use.
Glycogen (a product we get from carbs breakdown) is utilized during physical training. Endurance sessions or activities like running, and swimming require more carbs than weightlifting or BJJ training.
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. Basis of the Low Carb Vs. High-carb Diet
Holland & Barrett nutritionist Alex Thompson explains that a low-carbohydrate diet means eating no more than five to ten percent of carbohydrates in a day. It induces a metabolic state that burns fats for energy in place of carbs of carbs.
Low carb method can be effective to lose weight quickly. However, long-term benefits could not be achieved.
On the other end of the scale, High Carb means taking the enlarged amount of carbohydrates in your diet. Usually, carbs are increased up to 70% of the overall diet but with a lower amount of fat and protein.
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How Does Cutting Carbs from the Diet Work?
Can you practice BJJ without the intake of Carbs? More importantly, the question arises why do you want to cut off the supply of carbs to your body?
Especially when the practitioners require more energy and endurance in the performance.
When training something as demanding as Brazilian Jiu-Jitsu, does it make sense to stop the intake of carbs?
Carbs are transformed into glucose that is later used for energy. All the excess carbohydrates are stored in the liver or muscles. The bottom line is that carbs help to increase the endurance, and strength of BJJ athletes to perform better. Eating the carbs neither creates obesity nor affects your body negatively.
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What happens when athletes go to “Low” Carb?
The key component of human performance is diet. A low-carb diet goes by turning the fat metabolism into a primary source of energy. The grapplers have to understand that if you decide to perform with a low carb, they have to significantly increase the amount of fat in your diet. The fewer the carbs the more the fat. The main trouble in any low-carb diet is sustainability.
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The case of high-carb
To achieve certain goals you have to focus on tools, here diet acts as a tool that manifests the ways of better performance. A BJJ grappler’s high-carb protein diet is essential for boosting the muscles during resistance training sessions. Performing at the higher level requires 65% of your maximal efforts for durations of 90 to 180 seconds. At high intensities, high-carb diets work wonders to achieve the desired outcome.
2.3 Carbohydrates and Calories Counts
Consistently the study shows that, on average low-fat and low-carb diets produce similar amounts of weight loss.
The mixed meals boost the metabolism more than the meals that leave out one of the three macronutrients (protein, fat, and carbohydrates).
2.4. Theory behind the carbohydrate intake
Fat utilization is highest during low-intensity aerobic exercises for instance running, cycling, and swimming sessions.
As the pace or speed of the training increases; the athlete relies on carbohydrate metabolism to fuel their performance.
3. Do you need carbs to become an active BJJ Athlete?
When and how to use the carb is important, is it good for the BJJ athlete to take the carb before or after the endurance session?
Let’s get to know about the facts and effects of Carb Intake:
3.1 Effect of carbs on the body of BJJ Athlete
Glycogen is a product that comes from the breakdown of carbohydrates. The amount of glycogen used in the body depends on the intensity of the training session.
Conditioning aerobics requires more carbs than usual; for instance, if a practitioner is doing weight lifting to enhance their performance he/ she requires more carbs in the diet.
A rough estimate of carbohydrates is required after every training session. The easy way of estimation is that the amount of carbs can be calculated with the weight of an athlete.
For that purpose divide the body weight by 2 then you will get the amount of carbs that BJJ athletes should take. If an athlete’s weight is 180 pounds he should take approximately 90g of carbs after a training session.
More importantly, the element that needs to be taken with attention is the Glycaemic Index (GI). There are two types of GI
High GI carbs (white bread, potatoes, and pasta)
Low GI carbs (whole grains, beans, and non-starchy vegetables)
Carbs with High GI become part of the body in less time while on the contrary Low GI carbs take more time to dissolve.
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What does a balanced BJJ diet look like?
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Ideal Nutrients for Athletes
In all probability, Brazilian Jiu-jitsu is a great way to improve overall health and wellness. But if your training is not supported, by a nutritious diet plan then BJJ cannot provide you with any health benefits.
Moreover, BJJ might damage your health if you are not taking proper nutrients. To achieve this aim athletes ought to follow a nutritious diet plan if they want endurance in performance.
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Best carbs for BJJ Athlete Endurance
The main source of energy for our brain and body is carbohydrates. If the diet contains enough carbohydrates; the performance as well as recovery will be ruined.
The BJJ athletes should focus on the intake of the nutrients that help in the digestion of food. Food that contains carbs is rich in minerals, antioxidants, and vitamins. These food essentials cannot be gained without eating carbs. To gain the muscle’s endurance, the body should have an adequate amount of stored glycogen.
Moreover, a diet low in carbs will decrease; muscle potential and aggravate the BJJ athlete’s performance on the mat.
5. Pros and cons of low carbs vs. High Carbs
You can incur unwanted weight gain if you consume too many carbs in your diet, which gives way to blood sugar issues and a long list of chronic ailments.
On the other side, if you eat a little, you could feel hormonal imbalance, rapid weight loss, dizziness, and major drops in athletic performance.
To figure out this conundrum, intake recommendation is entirely inadequate, as one person high carb can be another person low carb.
The right intake of carbs and the other queries of how and when create a wider difference in the performance of BJJ athletes. Eating the appropriate amount of this macronutrient can open up the way to achieve good health, natural leanness, and physical strength.
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Plan a Jiu-Jitsu Diet for Training and Competition
Grab the list of healthy carbs for strength and endurance; that add fuel to the performance of athletes. The beneficial nutrients are attained like fiber, antioxidants vitamins, and minerals. It signifies that this type of carbs not only provides energy; but also keeps the function of the body well maintained.
The following food items can be added to the BJJ diet:
- Brown rice
- Quinoa
- Vegetables (Sweet potatoes, corn, beets)
- Oats
- Fruits (bananas, oranges, and blueberries)
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Wrap up
If you want to get perfection in grappling and submissions then it is mandatory to follow a set of diet plans that aim to build your physique. Hence, gives way to the endurance and strength of BJJ athletes.
You will get motivated by the notable changes that carbs bring into your body. So you need to be mindful when planning your meals as low carbs leave you fatigued, and high carbs provide you energy and fiber.
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1. What are Kettlebells?
We all are completely familiar with dumbbells that are used for building muscle strength but kettlebells are the modified type of dumbbell or you can say the trendy piece of equipment specifically used to burn calories and efficiently build strength and endurance.
The origin of kettlebells is in Russia and in ancient times, farmers used them to weight crops.
Their shape is extremely mesmerizing and resembles a cannonball with a firm handle attached to the top position. Without going anywhere and simply sitting within your periphery, you can do the complete body workout. You just need three main components, hand, willpower, and kettlebells. They are highly portable and affordable and can tone your entire body and ultimately you will get a breathtaking physique.
2. How do Kettlebells work?
The shape of Kettlebells is extremely significant in terms of building muscle strength and endurance. When a person holds the kettlebell’s handle, then pressure is applied to upper body parts as well as the abdominal cavity. This results in the contraction of their skeletal muscles which ultimately leads to the strengthening. Pulling of the muscles also results in the development of muscle cells and density. By regular workouts with the kettlebells, you can improve your body posture and balance.
3. Top Benefits of Kettlebells
By using this smart workout tool, you can obtain various top benefits for your body which are as follows:
3.1. Burning of Extra Calories
Just like other fitness equipment, Kettlebells are also helpful in burning extra calories which is directly linked with weight loss. According to various studies, it is estimated that by doing a physical workout with kettlebells, approximately 20 calories are burned within 60 seconds. This number can be exceeded according to the duration and intensity of the workout. When you do the exercises with kettlebells, pressure applied on the abdominal muscles results in the reduction of belly fat. Another mesmerizing fact is that you can also burn calories even after completing the workout. This phenomenon is actually; referred to as Excess post-exercise oxygen consumption. So, if you are on a weight loss journey then don’t forget to buy the kettlebells for your home gym.
3.2. Builds your Stamina
If you preparing yourself to compete in any battle then kettlebells should be your ideal choice to build stamina via workout. If you are highly focused on the training sessions then the use of kettlebells will build your stamina to train hard in all sessions and also reduce fatigue. Ultimately you will feel greater strength and endurance for achieving your desired fitness or any other life goals.
3.3. Improves Body Coordination and Posture
You do not need to spend your money on buying expensive and heavyweight fitness types of equipment, you just need one kettlebell to solve your all physical and mental problems. One kettlebell is sufficient to improve your body coordination as it is a complete body workout. Kettlebells exert positive pressure on all body muscles which results in enhanced coordination. Your body posture can also be improved easily with the contraction of spinal cord muscles. So instead of following a sedentary lifestyle, make a schedule to perform the workout with the kettlebell and strengthen your all body muscles and spine.
3.4. Development of Lean Muscle
Kettlebells also result in the development of lean muscle in the body. What you need to do is simply select the kettlebell exercises with the right range of repetition. First, you have to identify your fitness goals before selecting the range of exercise repetitions. Approximately 5 to 6 repetitions are enough to build the strength. However, if you are looking to develop the best muscular endurance then 10 to 20 repetitions will be better for you. Different kettlebell exercises that are effective in building the muscle mass are as follows:
- Kettlebell Front Squats including Goblet squats
- Back lunges with Kettlebells
- Kettlebell Lateral Lunges
- Kettlebell Floor Press
- Bent Press
- Double Kettlebell Deadlift
- Military press
- Single-Leg Deadlift
- Kettlebell Seesaw Press
- Kettlebell Bent press
- Kettlebell Bent Over Rows
3.5. Prevention of Cardiovascular Disorders
Various cardiovascular diseases are caused by obesity. However, if an obese person adds kettlebell training to their daily schedule, then they can easily prevent various heart diseases. Different kettlebell exercises such as snatches and swings can increase the metabolic as well as the heart rate which helps in weight loss. Different muscle groups are challenged by the kettlebell exercises at the same time which can efficiently improve cardiovascular health.
3.6. Ideal Low-impact Cardio Training
Traditional cardiovascular exercises are not ideal for everyone as they impart a lot of strain on the body. If the person is physically weak or has some injuries then instead of spending hours on the treadmill or any other cardio equipment you can rely on the low-impact Kettlebell cardio training.
Various low Kettlebell cardio exercises can be easily performed at home. You have the choice to decide the intensity of training based on your preferences or physical condition.
There is a technique called AMRAP in which a group of kettlebell exercises is performed in an average of 9 to 10 repetitions. Within eight minutes, multiple rounds can also be performed. This cardio workout involves little or no rest. But according to your stamina, you can also increase the intensity and develop the HIIT workout environment.
4. Last Thoughts
In Conclusion, Kettlebells can be a great tool for acquiring fitness goals. Your body will also say thanks to you for not doing any strenuous physical workouts. With the use of kettlebells, you can easily develop muscle strength and endurance at your home gym. Kettlebell exercises not only improve your metabolic rate but also protect your body from various lethal medical conditions such as cardiovascular disorders. You can also overcome obesity by burning extra calories and building lawn muscle. Your entire body will also experience enhanced body coordination and posture. You just have to select the kettlebell exercises according to your predefined goals. So, what are you waiting for? Perform the kettlebell workout and completely transform your body.
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Weight lifting is a great way to get into shape, achieve your goals and progress over time at your lifts. Many people go to the gym as a part of their weekly routine whilst others go to compete professionally. Regardless of the category you fall into, you’re always prone to injuries. Especially common shoulder injuries from working out.
Shoulder Anatomy
The shoulder region consists of 4 main joints;
- The Glenohumeral Joint – this is commonly referred to as the ball and socket joint. The humerus acts as a “ball” and fits into the glenoid fossa of the scapula and acts as a “socket”.
- Acromioclavicular joint – this is the joint between the acromion process and the clavicle
- Sternoclavicular joint – whereby the clavicle joins to the sternum
- Scapulothoracic joint – this is the joint between the scapula and the rib cage
The main joint that comes to people’s mind when thinking about the shoulder is the glenohumeral joint or the ball and socket joint. This is great for mobility, as the shoulder joint can do a range of activities with ease. However, greater mobility leads to less stability.
But this is where the other structures of the shoulder come into play. The ligaments, muscles and synovium play a vital role in stabilising the shoulder joint and allowing for movements to occur safely without injury or tear.
The shoulder is composed of multiple muscles and soft tissue structures. A primary being the rotator cuff muscles. This includes Supraspinatus, Infraspinatus, Subscapularis and the Teres Minor and Major. These rotator cuff muscles are vital in allowing for daily movements of the arm such as moving it up, towards the side and backwards. Another muscle that is part of the shoulder and is commonly neglected is the biceps brachii.
3 Common Shoulder Injuries
Rotator Cuff Injuries
The rotator muscles help stabilize the glenohumeral joint of the shoulder. They consist of Subscapularis, Supraspinatus, Infraspinatus and Teres Minor. They also help us with our daily actions such as bringing our arms up, towards the side and rotating them.
With weight training, you are progressively putting them under tension especially when putting a high load on them. This can lead to acute tears in the rotator cuffs. You can also get degenerative tears which happen over a chronic time frame of continuous damage to the muscles until they eventually tear or rupture.
Tendinopathy
Shoulder tendinopathy is another common injury that occurs at the shoulder. It also affects the rotator cuff muscles and occurs due to repetitive overuse, increased intensity and changes in your training from the gym or sports-related activities. These repetitive actions at the gym can cause microtrauma to the tendons of the muscles such as the supraspinatus. Although this injury is most commonly seen in athletes who do overhead activities such as volleyball, throwing and swimming, It can still affect the gym population that overloads their shoulders incorrectly.
Dislocated Shoulder
Dislocation of the shoulder is a serious injury that happens at extremes of shoulder motion. It happens in the athletes more so than the gym members. Dislocation can be described as the “ball popping out of the shoulder socket”. It occurs when the shoulders are rotated excessively from their normal positioning. This can be seen when performing dumbbell shoulder presses and your shoulders could excessively rotate backwards causing a dislocation of the shoulder. This is very uncommon and occurs when performing exercises with incorrect technique and loading high weights. This is extremely painful and you will likely hear a pop sound, and see a visual deformity. It’s best to visit your nearest medical professional if this does happen to handle the situation as best and safely as possible.
How To Prevent These Injuries
Stretch/Warm-up
Stretching and warming up is one of the best ways to minimize the chance of injuries whether it’s in the shoulder or any other region you train at the gym. It doesn’t require much time either as many people make it out to be. Gentle stretches before a shoulder workout help promote the movement of blood flow and nutrients towards the shoulders.
Stretching helps with flexibility and warms up the muscles and tendons which can be stiff and tight. This decreases the likelihood of any shoulder muscle strains.
Some simple shoulder warm-ups can include band pulls, light dumbbell rotations and some standing upright hand circles.
Correct Technique
Always prioritize the correct technique of an exercise rather than adding weight with poor form. This is a common mistake gym members are guilty of. Having the correct form when performing shoulder exercises such as the military press or lateral raises can be the difference between getting injured or getting a workout done safely.
Whenever you lift heavy weights, your muscles and tendons are put under a high amount of tension. This puts extra strain on the joint which can lead to acute injuries such as dislocation or tears. Over time, performing shoulder exercises with inadequate technique can also result in tendinopathy and micro tears.
That’s why it’s crucial to start off with a warm-up and slowly move up in weight. Then perform the exercises at a controlled tempo and activate the muscles you’re actually targeting.
Listen to your Body
This is common sense but always listen to your body. Whenever you feel an uncomfortable or painful sensation in your shoulders, stop! Many gym goers try to power through minor injuries and pain. But this just makes it worse. By ignoring it and powering through, you’re putting more strain on the joint and damaging it over time.
Rest is not the enemy, it’s the hero. I know you want to grow your shoulders but take some time off the gym to let your body recover and heal. If the shoulder pain doesn’t get better, then visit your nearest health professional or personal trainer for advice.
Maybe you feel like you’re not where you want to be in life, and you’re falling behind on your goals. Whether you want to focus on your mental health, make new friends, or focus on fitness, you have the power to make progress. With support from a personal trainer at Cass Fitness, you can commit to a workout routine that helps you feel your best! Additionally, these resources will help you emphasize personal development in regard to your physical, emotional, and social health.
Prioritize Your Physical Health
Sticking to healthy routines isn’t always easy, but these resources will help you put your health first.
- If you have trouble sticking with an exercise routine, consider working with a personal trainer online.
- Choose athletic wear that suits your specific needs, like supportive pregnancy leggings.
- Follow these tips to maximize the benefits of your gym membership!
- Try some of these strategies for sneaking more steps into your average workday.
Improve Your Emotional Wellbeing
Here’s how to find the support you need if you’re struggling with your mental health.
- This guide will walk you through the process of finding the right therapist.
- Consider joining an online support group to meet people who have faced the same struggles.
- Getting involved with a local meditation group can help you practice mindfulness.
Enhance Your Social Life
You don’t have to make this self-improvement journey on your own! These guides will show you how to broaden your social circle.
- Volunteer for a cause you care deeply about with an organization in your community.
- Invest some time in professional networking to make friends in your industry.
- Check out local groups for your favorite hobbies and activities!
Changing your life isn’t easy. Adopting better habits takes time and effort! But with resources like these, you can take control of your physical health, practice self-care for your mental health, and meet new, like-minded friends.
Want to reach your workout goals? Turn to Cass Fitness! Fill out the contact form on our website to learn more about our personal training services.
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