xanthohumol hops beer diabetes obesity hypertension cancer

Attention Beer Drinkers: Compound found in Hops lowers cholesterol, blood sugar and weight gain

If you’re a health & fitness nerd like myself, you already know that metabolic syndrome (abdominal obesity, elevated blood pressure, elevated blood sugar, high serum triglycerides and/or low HDL cholesterol) is fast becoming the #1 health concern around the globe.

img_img_9781587798054_metabolic_syndrome_chartIf you’re a beer lover, you already know that one of the main ingredients in beer is hops.


What you may not know is that, a recent study at Oregon State University has identified specific intake levels of xanthohumol, a natural flavonoid found in hops, significantly improved some of the underlying markers of metabolic syndrome in laboratory animals and also reduced weight gain.

Unfortunately for the beer drinkers out there, while xanthohumol is found in beer, it would take 3,500 pints per day for a 70 kg /  human to get enough xanthohumol as was used in the study.

And I’m pretty sure that the calories found in 3,500 pints of beer would counteract all of the health benefits of the xanthohumol.


What is Xanthohumol and how does it work?

  • Xanthohumol is a natural flavonoid found in hops and beer.
  • As it pertains to metabolic syndrome, xanthohumol has been shown to decrease levels of LDL (the “bad” cholesterol), lower insulin levels and reduce levels of IL-6, a biomarker of systemic inflammation.
  • And if that wasn’t enough, there is research hinting that xanthohumol may be a potent anti-cancer agent.

How cool is that…a substance, found naturally in beer, may turn out to be a potent (and inexpensive) way to prevent obesity, prevent type 2 diabetes, prevent hypertension, prevent cholesterol jammed arteries…and prevent obesity.


What does this research mean to me…right NOW????

Not a whole heck of a lot.

  • On one hand, you can go online and buy xanthohumol supplements.
  • On the other hand, all of the research conducted on xanthohumol has been done on animals – no human studies. As a result, we have no idea of effective dosage and SAFETY.

My advice?  Stay tuned for more research.


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10 Ways to Workout Smarter….not Harder

Every day I go to the gym and I see the same people doing the same workouts.

  • Runners get on a treadmill and run
  • Yoginis perform their poses
  • Bodybuilders squeeze & flex their muscles
  • Powerlifters lift heavy stuff
  • Aerobicizers attend their group fitness classes
  • And the dude at my gym who wears Adidas soccer shorts from 1978 stretches out his hamstrings threatening to dislodge his “fellas” from their cotton prison (the horror…the horror)

And while all of these activities are laudable and are infinitely better for you than sitting on the couch eating chips and watching reality tv, they all have their limitations. And since it is a new year, I thought it was the perfect time to outline 10 ways to workout smarter…achieving better results, in less time, with fewer aches & pains.

Tip # 1 – High Intensity Interval Training aka HIIT

There is an ever growing body of evidence showing that HIIT workouts are superior to traditional cardio training in almost every conceivable way.

  • Less time required per workout – I never, ever perform more than 20 min on a HIIT workout
  • Reduced chance of overuse injuries – just ask a runner about their aches & pains
  • Faster & greater improvements to the cardio-vascular system
  • Increased fat loss due to increased levels of EPOC  (Excess post-exercise oxygen consumption)
  • Increased total body strength
HIIT sprints
Before HIIT – After HIIT

To recap, HIIT takes up less of your time, is easier on your body, is better at improving the function of your heart & lungs and will help make you stronger and leaner more efficiently than cardio training. Sounds pretty smart to me.

Here are a bunch of articles I have written on HIIT to get you started:

Next Page : Movements not Muscles…

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Mmmmmmmmm Smoothie

I made an awesome smoothie this morning and I thought I should share it with y’all.


  • Water (duh) – didn’t measure – adjust for desired thickness
  • Mango juice – 1/2 cup
  • Cinnamon – didn’t measure – 5 shakes from container
  • Yogurt – 1 cup
  • Inulin fiber – 1 tbsp
  • Magnesium (Natural Calm plain) – 1 tsp
  • Honey Comb – 1 tbsp
  • Coconut Oil – 1 tbsp
  • Fish Oil – 1 tbsp
  • New Zealand Whey protein powder (Ergogenics Nutrition)  – 3 scoops
  • Vege Greens green powder – 2 scoops
  • Frozen Blackberries
  • Frozen Blueberries
  • Frozen Raspberries
  • Frozen Strawberries – 1/2 bag of mixed berries

This recipe makes 3 medium sized smoothies for me. Feel free to play with ingredient amounts. Everytime I make a smoothie it turns out different. Except for the oils, protein powder and greens, I usually never measure anything.


  • Add the ingredients to the blender as listed..
  • I used the smoothie auto-setting on my Blendtec blender.
  • If you don’t have one of these bad boys, start by blending slowly to break up the frozen fruit for approx 20 seconds. Then go to a medium speed for 10 seconds. Then blend on the highest speed for 10 seconds – this will give you the desired smoothieness.
  • Make sure the fruit is chopped up before moving up to med speed.
  • Rinse out your blender right away…I pour a couple of cups of water in the blender, add some dish soap and blend on high – rinse and let dry

Yerba Mate Tea Kills Colon Cancer Cells

In a recent study, scientists showed that human colon cancer cells die when they are exposed to the approximate number of bioactive compounds present in one cup of yerba mate tea.

“The Dicaffeoylquinic acids found in mate tea not only induced death in human colon cancer cells, they also reduced important markers of inflammation,” said Elvira de Mejia, study author.

  • And as we know, chronic inflammation has been linked to cancer, diabetes, depression, heart disease, stroke, Alzheimer’s, etc.
  • And as we also know, most of us have been touched by cancer at some time.  And it sucks.

Personally, someone I love has been recently diagnosed with cancer and we are investigating treatment methodologies – standard and alternative.

I only wish I had found out about this sooner.

Spread the word – drink some mate – don’t get cancer



Homobrassinolide….aka Steroids that taste good on hot dogs

It’s probably a false alarm, but researchers from NC State have found that the plant steroid homobrassinolide has “anabolic steroid-like” effects with minimal side effects.

Testing this plant steroid on lab rats, the researchers documented:

  • an increase in appetite
  • an increase in lean muscle mass
  • an increase in the size & number of muscle fibers
  • and an increase in physical performance
  • with minimal or no androgenic side-effects

Woo Hoo!!!!

Mustard flavored steroids with no side effects!!!!

So, what the heck is homobrassinolide?

  • Homobrassinolide is a brassinosteroid found in the mustard plant.
  • Brassinosteroids are plant-derived polyhydroxylated derivatives of 5a-cholestane, structurally similar to cholesterol-derived animal steroid hormones and insect ecdysteroids, with no known function in mammals.
  • 28-Homobrassinolide (HB), the specific HB tested in this experiment, is a steroidal lactone with potent plant growth-promoting properties

The Science

In this particular study, 28-Homobrassinolide (HB) stimulated protein synthesis and inhibited protein degradation in L6 rat skeletal muscle cells (EC50 4 μM) mediated in part by PI3K/Akt signaling pathway.

Oral administration of HB (20 or 60 mg/kg/d for 24 d) to healthy rats fed normal diet (protein content 23.9%) increased food intake, body weight gain, lean body mass, and gastrocnemius muscle mass as compared with vehicle-treated controls.

Note – this dosing protocol equates to a dosage of between 1363 and 4090 mg per day for a 150 lb man.

The effect of HB administration increased slightly in animals fed a high-protein diet (protein content 39.4%).

Both oral (up to 60 mg/kg) and subcutaneous (up to 4 mg/kg) administration of HB showed low androgenic activity when tested in the Hershberger assay.

Moreover, HB showed no direct binding to the androgen receptor in vitro.

HB treatment was also associated with an improved physical fitness of untrained healthy rats, as evident from a 6.7% increase in lower extremity strength, measured by grip test.

In the gastrocnemius muscle of castrated animals, HB treatment significantly increased the number of type IIa and IIb fibers and the cross-sectional area of type I and type IIa fibers.

These findings suggest that oral application of HB triggers selective anabolic response with minimal or no androgenic side-effects and begin to elucidate the putative cellular targets for plant brassinosteroids in mammals.


Don’t get excited when a supplement company comes out with a new homobrassinolide supplement next month.

Even if homobrassinolide pans out as a treatment for muscle wasting and an awesome new supplement for 16 year old boys sick of getting sand kicked in their face….it’s going to be years and years before an effective product comes to market.

Ineffective over-hyped products will be on the market in 2-3 months.


Multi Vitamins for people who hate taking vitamins

  • My wife hates taking vitamins
  • A lot of my clients hate taking vitamins.
  • There is even a facebook group dedicated to the hatred of vitamins.

And that’s why I went looking for nutritional supplements that can give you all the benefits of multivitamins without setting off your gag reflex.

And, after an extensive 2 months of guinea pig / training client / wife  testing, I have come up with two products that I can honestly recommend as an alternative to those giant, stinky multivitamins you are choking down this morning with your O.J.

Disclosure – During this little experiment, I tried out products from 7 different manufacturers. These were the two products that I found worthy of recommending to you. The other 5 are in a landfill somewhere.


Athletic Greens

In the past, I have written about my favorite “green food” supplement – Vege Greens.

And while I am still a big fan of Vege Greens, I have always had one big problem trying to convince clients to replace their Flintstone multivitamins with a tub of green food.

While it’s great to know that each scoop of green food has 115 mg of Acerola Berries…

…I have no idea how much Acerola Berry me and my clients need every day.

But, I do have a good idea how much Beta Carotene and Vitamin C and Magnesium we need to consume.

And that’s why I contacted the fine folks at Athletic Greens.

Because unlike with Vege Greens, I can tell my clients that each serving of Athletic Greens contains this much Beta Carotene or that much Magnesium, etc…

Personally, I replaced my Vege Greens with Athletic Greens and was very pleased with the results. In the past, when I have cycled off Vege Greens, I have always noticed a drop off in energy and an increase in my stupid allergy symptoms.Plus, it tastes great and after pestering the owner of the company with about a million emails and questions, I am very happy about the quality of ingredients and manufacturing process of this product.

I felt great on Athletic Greens and now I have a product I can very easily recommend to clients.


A lot of people who have read this article and clicked through to the Athletic Greens site have emailed me complaining about the price of Athletic Greens. And while it’s true that a tub of AG is pricier than a tub of Greens+ or Vege Greens, I always tell them that once they try AG, they will never question the price again.

It’s been almost a year, and I am still buying Athletic Greens for me and my wife.



Multiforce ORAC

Another product that was really popular with my clients was multiforce ORAC from Prairie Naturals.

Especially popular with those people who just can’t stand the taste of green food, multiforce ORAC not only covers your basic vitamins & minerals, it gives you a serious dose of antioxidant polyphenols from Hi-ORAC berries and fruit

Prairie Naturals is another company whose manufacturing process and ingredient quality I feel comfortable recommending.

On a personal note, I found the multiforce ORAC to be a little too sweet for my tastes, so I cut the sweetness on alternate days with either a splash of lemon juice of a serving of Prairie Naturals Morning Rise & Shine product. And while both the lemon juice and Rise & Shine were equally effective in cutting the sweetness of my morning health drink, the Rise & Shine provided a very noticeable impact upon my digestive regularity.

I am telling you – it was like clockwork.

Long story short… even though I didn’t request a sample of Rise & Shine, I am pretty happy they sent me one.


So there you go…two multi vitamin alternatives for people who hate to take multi vitamins.


Grapefruit and Weight Loss: New Research

Way back in the olden days (the 1970s), housewives around the United States tried to burn off body fat by following some version of the Grapefruit Diet. (also known as the Hollywood Diet & the Mayo Clinic Diet)

Dismissed as a fad, the theory behind the Grapefruit Diet was that if you ate half a grapefruit or drank a glass of grapefruit juice with each meal (while reducing your caloric intake down to 800 calories/day), you would lose weight.

And while the 1970s version of the Grapefruit Diet did wonders for grapefruit farmers, it wasn’t very successful at delivering long term weight loss.

Fast forward to 2010….. and this latest nugget of scientific research which shows us that those snake oil salesmen from the 1970s may have been on to something.

Naringenin, an antioxidant flavonoid derived from the bitter flavor of grapefruits and other citrus fruits, may cause the liver to break down fat while increasing insulin sensitivity.

The Theory

  • Normally, after a “normal” meal (consisting of carbs, fats & proteins), your blood is flooded with sugar.
  • This boost in blood sugar results in the activation of your Liver X Receptor Alpha – LXRα.
  • Which results in the production of fatty acids by your liver for long term storage – ie belly fat, saddle bags, love handles, etc….

Not good.

And, up until this latest research into Naringenin, the only way to prevent this from happening was by reducing your intake of carbohydrates – via fasting or eating low carb (ie Atkins).

But, with Naringenin, you would be able to eat carbs while still receiving the health benefits of eating low carb:

  • Fatty acids being released from your fat cells….
  • resulting in the PPARα receptor being activated in your liver…
  • leading to your body fat cells being broken down into ketones and used for energy, while also…
  • causing a reduction in vLDL (‘bad cholesterol’) production

And that’s not all.

Another benefit of Naringenin is that your PPARγ receptor is activated – resulting in an increase in sensitivity to insulin.

Taken together, all of this good stuff adds up to:

  • No more Type 2 Diabetes
  • No more high cholesterol
  • No more love handles


Naringenin – remember the name


Caffeine Gum Supercharges Your Workout

Want to get more out of your workouts?

Caffeine Gum may be the answer.

According to this study, chewing caffeinated gum during an interval sprint workout (4 sets of 5 sprints x 30 seconds per sprint) resulted in….

  • a 5.4% improvement in performance (mean power output),
  • increased testosterone production,
  • reduced cortisol production
  • and reduced levels of fatigue


Over the past few months, I have been cutting back on my consumption of coffee/caffeine as I found that my desire for coffee was morphing from a want into a need…..and I have no intention of becoming any more addicted to Starbucks than I already am.

However, for days when I want to perform at my best, chewing on some caffeinated gum seems to be a pretty harmless way to boost performance by 5%.

And 5% is more than enough to separate 1st place from 2nd place.


Pickle Juice Eliminates Muscle Cramps

pickle juice eliminates muscle cramps

Picture this:

  • There’s 23 seconds left in the game.
  • The Dallas Cowboys are trailing the Baltimore Ravens by 5 points.
  • Dallas’ All-Pro tight end Jason Witten has just gone down with severe muscle cramps in one of his hamstrings.

Game over, right?


  • Fox Sports decides to take a tv timeout….(a little convenient perhaps, but they are America’s team)
  • The trainers drag Witten off the field and grab a bottle of their magic anti-muscle cramp supplement
  • Witten cracks open the bottle, and
  • Chugs down a bottle of pickle juice….yep, I said it – pickle juice
  • 85 seconds later…Witten is free of muscle cramps and is able to re-enter the game

Game on.

  • With 10 seconds left in the game, Witten breaks across the middle of the field, catches a pass from Tony Romo…and is knocked senseless by Ray Lewis.
  • The ball is intercepted by Ed Reed and returned for another Ravens touchdown.

Game over…Cowboys lose.

But at least Jason Witten doesn’t have any more muscle cramps – concussion yes, muscle cramps no.


So, what’s the deal with the pickle juice?

According to researchers, pickle juice is able to relieve muscle cramps faster than water…faster than Gatorade…faster than Powerade…faster than any other supplement.

In fact, it works so fast, researchers believe that the water and electrolytes found in pickle juice have little to do with its muscle cramp busting ability.

They believe that “the rapid inhibition of the electrically induced cramps reflects a neurally mediated reflex that originates in the oropharyngeal region and acts to inhibit the firing of alpha motor neurons of the cramping muscle”.

Or, in English…it triggers a nerve reaction in your throat that stops your nervous system from telling your muscles to cramp up.

Pretty cool, huh?


HIIT Harder with Creatine

This article is for all of those people who have already discovered the joys of HIIT (High Intensity Interval Training)

According to this latest bit of research, supplementing with Creatine results in:

  • Improved workout performance during HIIT
  • Higher glycogen load found in fast twitch muscles (18% increase)
  • No difference in slow twitch muscles
  • Lower blood lactate levels


For improved HIIT performance, supplement with creatine.

In fact, if you perform any sport/activity that requires intermittent bursts of high intensity effort (hockey, fighting, track & field, etc), creatine should be part of your supplement regimen.

However, if your sport/activity relies on slow twitch fibers and aerobic endurance, creatine may not be for you.


There are a lot of supplement companies selling different types of creatine supplements.

In my experience, AllMax produces one of the better versions. Quality results with no side effect bloating.


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Peri-Workout Nutrition

Back in the olden days, workout nutrition consisted of a quick run to the water fountain between exercises.

Then came Gatorade.

Then, we were introduced to the magic 20 minute post-workout window of time.

We were told that if we chugged down a  carb/protein shake immediately after working out, we would:

  1. Shift our metabolism from a catabolic state (muscle damaging) to an anabolic state (muscle building) .
  2. Reduce post exercise muscle soreness
  3. Get bigger, stronger, leaner, faster, etc…

And there was (and still is) a lot of scientific research to back up this belief.

As a result, every gym put in a “smoothie bar” and we all chugged down some pretty gross post-workout protein shakes.

But wait, it doesn’t end there, we’re just getting started.

Researchers began to study whether pre-workout carb/pro nutrition might be even more efficient than post-workout carb/pro nutrition.

And their research showed that it was.

mango-shakeAs a result, instead of one post-workout shake, I was now drinking half my shake pre-workout and finishing the rest post-workout.

I thought I had it all figured out.

Not quite.

The next scientific breakthrough discovered that while a combined carb/pro shake pre-workout worked wonders, a carb free protein meal didn’t work near as well.

And that was fine with me. Those heavy pre-workout protein shakes were sloshing around in my stomach and slowing down my workouts.


At this point:

  • Carbs before workout – GOOD
  • Carbs & pro before workout good, but made Doug’s tummy upset
  • Carbs during workout – GOOD
  • Carbs & Pro (Amino Acids) immediately post workout – GOOD

In a nutshell, the theory is that:

  1. Carbs raise your insulin levels, increasing the efficiency of nutrient absorption.
  2. Your workout inflicts micro-damage on your muscles.
  3. Your muscles are now screaming for nutrition to re-synthesize newer/stronger/faster muscles.
  4. Then you throw a bunch of protein/amino acids into the mix

And voila, your body recovers faster & more efficiently from your workouts.

End of story, right?

Not yet.

In the past few years, I have been reading more about improving anaerobic endurance during workouts by supplementing with beta alanine or bicarbonates. And while the research shows mixed results, I have personally and professionally seen impressive gains in endurance during some pretty intense HIIT & HIRT workouts.

Since adding these supplements into the mix, I have been able to push some very intense workouts well past the dreaded 45 minute mark.


So, what does all of this mean?


It means that for best results, I recommend:

  • Eating a combined pro/carb meal (real food) 1 to 2 hours before working out
  • Drinking a mid-workout beverage containing…a high GI carb like maltodextrin, BCAAs, creatine, bicarbonates and/or beta alanine.
  • Drinking a post-workout shake containing carbs and a fast digesting protein (whey isolate).

Keep in mind this is a best case scenario type of peri-workout nutrition program.

Most of you aren’t going to want to spend the money on all of this stuff.

So, if cost is an issue, I would recommend

  • Eat the pre-workout meal as described above.
  • Drink watered down orange juice during your workout. BCAAs & Creatine if you can afford them.
  • Post-workout shake as described above.

Personally, I have tried 3 different workout beverages with sugar/BCAAs/Beta Alanine/Bicarb and have found that Biotest’s Surge Workout Fuel to be the most effective. It costs approximately $1.10 per serving.


BTW – peri means around or about…so in this case peri-workout nutrition means nutrition around your workout


I look forward to hearing your feedback. Workout nutrition is a hotly debated topic amongst all of the “experts” out there on the interweb.

My skin is thick, don’t hold back.



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Fitness Scam or Miracle Supplement?

Earlier today, I came upon this online ad.

i got ripped


Paul got ripped in 4 weeks…without killing himself in the gym or dieting.

However did he do it?

I have to know….Must follow link…to this site….

pauls hollywood workout

Double Wow!!!

It gets even better….a FREE super supplement used by hollywood actors to get ripped in 4 weeks without killing themselves in the gym or dieting

It almost seems too good to be true.

But, Paul looks like an honest guy, so I click through to check out the secret to his success…Muscle Might

muscle might

Triple Wow!!!

  • The World’s #1 Selling Muscle Building Supplement
  • A Risk Free Trial
  • A Chance at a $1000 prize
  • and I can get ripped in 4 weeks without killing myself in the gym or dieting

Sign Me Up!!!

But wait, maybe this offer is too good to be true.

Perhaps I need a little cooling off period.

This feels like one of those impulse purchases I have been hearing about….

(30 minute cooling off period…imagine the theme from Jeopardy playing)

….I’m back, and it’s not an impulse purchase. I still want to take advantage of Paul’s kind No Risk Offer.

So, let’s head back to Paul’s website….and what the???

pauls hollywood workout

Who’s this guy?

That’s not Paul.

And what the hell is Ultimate Acai Max?

Where’s my #1 Best Selling Muscle Building Supplement – Muscle Might?


Paul lied to me.

I feel so used


But wait, it gets worse.

I’m not alone in my shame.

According to web traffic reporting sites



and Quantcast


…a lot of people are being sucked in by Paul’s fat burning, muscle building siren’s call.

And my question to them is…is anyone buying buying this stuff?

Does anyone believe pretend Paul?


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Turn Back the Clock with Leucine

Leucine is an essential amino acid. It’s designation as essential means that is it an amino acid that cannot be made by humans and so is essential to the human diet. But according to a growing body of scientific research, leucine may be essential to preventing age related muscle loss.

Age Related Muscle Loss

Muscle in adults is constantly being built and broken down. When we are young, our bodies keep these two processes in balance. But as we age, the balance starts to shift towards the breakdown side of the equation. This process is similar to the situation that many women face with osteoporosis. However, numerous studies are showing that the addition of the amino acid leucine to the diet of aging individuals can reverse this condition.

The Science

According to the research:

  • Leucine stimulates new muscle growth
  • Leucine is the major amino acid responsible for the muscle producing capability of food
  • Adding leucine to a meal increases muscle growth by 50 to 70 percent
  • Leucine works best when taken with a mixed carb / protein meal. This is due to:
  • The insulin surge that comes from the carbohydrates in the meal, and…
  • The other essential amino acids are present.
  • Leucine does not work as well with carb-only or protein-only meals
  • The change in leucine levels in the blood seems to be more important than the overall amount. Therefore, it is better to take a small serving of leucine with a meal (level of leucine increases), wait a few hours (let the leucine levels drop), and then take another serving with some food (levels increase again).

Leucine supplementation has also shown to be effective as a supplement for athletes interested in adding functional muscle mass.


I am usually very hesitant to recommend any form of supplements. In most cases, I feel that our nutritional needs can be met with whole foods.

However, in this case, the upside of leucine supplementation is very strong and, to this point, there doesn’t seem to be any downside. I will be “guinea-pigging” this supplement on myself and a few of my clients. I will report back with the results..

  1. Norton LE and Layman DK. Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. J Nutr. 2006; 136(2):533S-537S.
  2. Stipanuk, Martha H. Leucine and protein synthesis: mTOR and beyond. Nutrition Reviews. 2007;Mar;Vol. 65, No. 3:122-9.
  3. Paddon-Jones D, et al. Amino acid ingestion improves muscle protein synthesis in the young and elderly. Am J Physiol Endocrinol Metab. 2004 Mar;286(3):E321-8.
  4. Tipton, KD, et al. Postexercise net protein synthesis in human muscle from orally administered amino acids. Am J Physiol. 1999 Apr;276(4 Pt 1):E628-34.
  5. Rasmussen BB, Phillips SM. Contractile and nutritional regulation of human muscle growth. Exerc Sport Sci Rev. 2003 Jul;31(3):127-31.
  6. Rieu, Isabelle. Leucine supplementation improves muscle protein synthesis in elderly men independently of hyperaminoacidaemia. J. Physiol. 2006;575;305-15.
  7. Blackwell Publishing Ltd.. “Feeling Old? Supplement Diet With Leucine Prevents Muscle Loss Linked To Aging.” ScienceDaily 4 December 2005. 3 October 2008
  8. University Of Illinois At Urbana-Champaign. “Eating Proper Foods At Right Time After Exercise Can Speed Recovery.” ScienceDaily 13 July 1999. 3 October 2008

An Unbelievably Great Post-Workout Shake

Mango Protein Shake

I just polished off this post-workout protein shake and I am ready for another. My version is a protein filled take on Jamie Oliver’s Mango Lassi.

Here’s Jamie’s recipe:

    • 9 fluid ounces (255 milliliters) plain yogurt
    • 4 1/2 fluid ounces (130 milliliters) milk
    • 4 1/2 fluid ounces (130 milliliters) canned mango pulp or 7 ounces (200 grams) from 3 fresh mango, stoned and sliced
    • 4 teaspoons sugar, to taste, or feel free to try salt and cardamom seeds
    • Put all the ingredients into a blender and blend for 2 minutes, then pour into individual glasses, and serve.
    • Feel free to try salt and cardamom seeds.
    • The lassi can be kept refrigerated for up to 24 hours

In my version, I use:

      • Approximately the same amount of yogurt. I used Balkan or Greek style yogurt. It’s thicker and creamier.
      • I replaced the milk with water
      • I replaced the mango pulp with frozen mango
      • I skipped the salt and cardamom (none in my spice rack)
      • I added 5 grams each of creatine and glutamine
      • I added 2 scoops of vanilla whey protein

I am not kidding when I say this was the BEST protein shake I have ever drank.

Give it a try.

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