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Looking to put on a few extra pounds of muscle? What you do in the gym is most certainly going to help, but its only half the solution. The foods you eat provide all the necessary nutrients needed to help facilitate muscle growth, muscle repair and aid in the delivery of nutrients needed for your muscles to function properly. A diet that is high in protein and provides a moderate amount of carbs and fats is a start, but if you’re not sure where to go from there, make sure you add these 6 muscle-building foods to your plan.


Popeye had it right, spinach (and other foods like beets) are high in nitrates, which can help promote the production of nitric oxide or NO. Dietary nitrates are believed to feed into the nitrate-nitrite-NO pathway, increasing the amount of NO available in the body. Increases in NO cause greater vasodilation of blood vessels, which allows for greater nutrient delivery to working muscles. Nitrates have also been found to boost exercise performance, including improved time to exhaustion, reduced oxygen consumption and improved speed.   Spinach can supply over 250 mg of nitrate per 100 g serving., which is about half a bag.


This dairy protein is on most muscle-building food lists, and for good reason. Whey protein is considered the cream of the crop, when it comes to protein powders due to its high content of essential amino acids, branched chain amino acids and growth factors all needed in the process of muscle building. Ingestion of whey protein results in a sharp and rapid increase in plasma amino acids, making this protein perfect for post-workout supplementation.  Research supports the use of whey protein for increasing muscle mass via increasing protein synthesis, improving recovery following exercise and sustaining immune function during high-volume training periods in athletes. Use whey protein as a convenient source of protein to help meet your daily needs or as part of your pre and post-workout supplementation. Most whey protein powders deliver between 20 to 30 g of protein per scoop.


Another protein isolated from dairy, casein also provides a full complement of amino acids. But instead of super fast absorption, casein is on the opposite side of the spectrum with a slow, steady digestion rate. In fact, clinical tests have shown that it can take casein protein an average of seven hours to be fully digested, making this a great nighttime option. A slow release of aminos means your muscles can stay in a positive nitrogen state, allowing protein synthesis rates – muscle building – to remain on while you sleep. One study showed that supplementing with 40 grams of casein before bed resulted in a sustained increase in amino acid levels improving whole-body protein balance, as well as a 22% increase in protein synthesis rates. You can find casein protein on its own or often combined with whey in a protein blend, Since casein protein is actually made from the curds in cottage cheese, it can also be found in a smaller percentage in non-fat Greek yogurt and even skim milk.


Most of us tend to skip over these nuts in favor of almonds, but cashews are a great alternative. Cashews are a source of saturated fat, approximately 2.2 g per ounce. Saturated fat works as the base for cholesterol, which is the base compound used in the natural production of testosterone. It’s no wonder that research has shown that low-fat diets can lead to lower testosterone levels, greater belly fat and less muscle. Cutting out saturated fat isn’t necessary or helpful if you’re looking to build muscle and burn off body fat. Dietary fat can also help preserve muscle by shifting the body to burn off sugars or fats over protein.  Grab a handful with your next meal, or for real treat try natural cashew butter instead of peanut butter. Blend it in a protein shake, or slap some on a rice cake.


Next to whey protein, red meat perhaps the top muscle-building food. Not only does it deliver more protein per serving than most other meats – roughly 23 grams per three ounces – it’s also full of plenty of other nutrients needed for muscle building. Red meat is naturally high in creatine, which has been shown in numerous studies to be effective for increasing lean muscle, by providing a source of high-energy phosphate to help re-generate ATP. Creatine’s presence in the body also help sstimulate important growth factors and hormones related to muscle building, including testosterone and growth hormone. Red meat is also high in heme iron, which plays a role in oxygen deliver of blood cells, and is high in the energy providing vitamin B12 and B6 and zinc, which has a key role in hormone production. If you’re looking to keep your fats down, choose extra-lean sirloin for the least amount of fat and highest amount of protein.


Protein is the obvious choice for building muscle, but carbs shouldn’t fall far behind. Carbs play a key role in providing the energy we need to lift heavy weights and facilitate recovery. In muscle, carbs are stored as glycogen, which is accessed during a workout. Post workout, muscle glycogen levels tend to be reduced, and they can also be reduced first thing in the morning. During sleep the body uses glycogen up to help fuel the recovery process from exercise. Squash comes in a variety of choices including butternut, acorn, spaghetti and of course pumpkin, and is a great alternative to more traditional starchy carbs. Squash provides about 10 grams of carbs and 1 gram of fiber per 1 cup serving. It’s also full of vitamins and minerals including potassium, iron and magnesium and the antioxidant vitamins A and C.
Campbell B, Krieder RB, Ziengenfuss T, et al. International Society of Sports Nutrition position stand: protein and exercise. JISSN. 2007. 4(8).

Hoon M.W., Johnson N.A., Chapman P.G., Burke L.M. The effect of nitrate supplementation on exercise performance in healthy individuals: A systematic review and meta-analysis. Int. J. Sport Nutr. Exerc. Metab. 2013. 3:522–532.

Jones AM. Nitrate Supplementation and Exercise Performance. Nestle Nutrition Institute.

Res PT, et al. Protein ingestion before sleep improves postexercise overnight recovery. Med Sci Sports Exerc. 2012. 44(8): 1560-9.

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Published Date: Fri, 23 Oct 2020 13:37:36 +0000

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Mens Health

Failures in Business: The Unseen Stepping Stones to Success

Equally significant is the need for businesses to remain vigilant about broader shifts in both domestic and global markets. Macro factors, whether they’re economic trends, geopolitical events, or emerging global challenges, can have profound ripple effects, impacting even the most niche industries. By staying abreast of these larger market dynamics, businesses can better anticipate risks, adapt to challenges, and capitalize on new opportunities. In an ever-globalizing world, the ability to navigate both the nuances of one’s immediate market and the broader global shifts is what separates thriving enterprises from those that falter.

TACTICAL Takeaway: Stay sharp and monitor your industry’s trends. When things shift, being ahead in understanding consumer habits offers you the flexibility to adjust and succeed. Things can change rapidly and the sooner you have insight into consumer behavior changes, the more opportunities you have to pivot.


Get Comfortable Being Uncomfortable

The sports nutrition industry is an interesting, fast-paced vertical where what’s old can quickly become new again but also what worked yesterday likely won’t work tomorrow.

It might seem counterintuitive, but it’s spot-on. Take creatine as an example. It hit the shelves in the early 1990s and quickly became a hit. Yet, a decade later, its demand had waned. Jump another decade to today, and it’s back more popular than ever.

TACTICAL Takeaway: The key for businesses is knowing when to go all-in on a product and when to ease off, as it’s the ever-changing consumer market that truly drives demand.

Never Rest On Your Laurels

Just because something “has always worked” doesn’t mean it’s going to continue to work (or continue to work as efficiently).

In the dynamic world of business, the saying “never rest on your laurels” holds more truth than ever. What propelled a company to success yesterday might not necessarily be the formula for its tomorrow’s success. Market demands, technological innovations, and consumer preferences are in a perpetual state of evolution. While a particular strategy or product might have been a game-changer at one point, there’s no guarantee that it will remain relevant or effective in the future. This inherent unpredictability underscores the need for adaptability and forward-thinking in any business endeavor.

This reality pushes companies to be proactive, always forecasting and adjusting to the next potential shift. Relying solely on past successes can lull businesses into complacency, risking obsolescence in the face of changing tides.

TACTICAL Takeaway: To remain competitive and relevant, businesses need to cultivate a culture of continuous learning, innovation, and agility. In essence, the past can inform and guide, but it’s the vision and readiness for the future that will determine enduring success.

Embracing The Journey

To any entrepreneur reading this: the road to success is rarely a straight one. At times, it may seem like every decision leads to a dead end. But remember, every misstep is an opportunity to learn, grow, and pivot.

The trials you face in business are not meant to discourage you. Instead, they are meant to shape you, refine your vision, and improve your strategy. As the age-old adage goes, “smooth seas do not make skillful sailors.” It’s the challenges that will arm you with the experience and resilience necessary for long-term success.

So, the next time you face a setback, remember that your next big success could be just around the corner. Embrace failure as a part of the process, learn from your mistakes, and continue pushing forward with a renewed sense of purpose and determination.

Lastly, don’t forget to enjoy the journey. With so much time spent working and navigating challenges, it’s essential to find joy and have fun along the way.


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Title: Failures in Business: The Unseen Stepping Stones to Success
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Mens Health

Negativity Is a Losing Mindset

By Marc Lobliner


‘A good coach can change a game. A great coach can change a life.’

I coach my son’s U11 football team. I am just the line coach, but the dudes who coach with me are also in the same mindset as I am.

Positivity wins.

Let’s start off with last weekend’s game.

It’s 0-0, the opening kickoff is a short one and we fall on it.

You can hear our coaches getting our kids fired up and getting the offense ready for play. POSITIVE statements. A lot of “Let’s Go!” and energy.

On the other sideline, you hear the coaches angrily yelling at their players for the execution of the kick.

First play from scrimmage, our line makes every block and opens the outside for our running back to score.

You hear their coaches furiously yelling as we celebrate.

We celebrated and our fullback punched in the extra point.

After the kickoff, our defense held them to four and out. We got the ball again, touchdown. Extra point good.

14-0 in two offensive plays.s

Their coaches were still mad. Angry. Yelling.

We smiled, encouraged our kids, and ended up with a 42-0 mercy-rule win.

Our players are awesome, but not the biggest, not the fastest, not the strongest.

It’s all about culture and what you’re playing for.

We demand a lot of our athletes. Learn your plays, DO YOUR JOB, and we will win.

Every Tuesday after we win, I buy my linemen doughnuts and give them to everyone, telling them that a random lineman (changes weekly) said everyone deserves doughnuts. We don’t punish every mistake with extra running and up-downs. We focus on what we do RIGHT, and not what we do wrong.

The other game one of my linemen got called for a hold. He came off the field expecting to be scolded. I put my arm around him and said, “What happened?” He explained it and then I said, “You’re better than that guy, you don’t need to hold. Show the world how dominant you are!” He didn’t get one call the rest of the game and crushed it.

This is also my management style at work. Managers are usually garbage. You can do 1,000 things right and you mess up once and your manager attacks you.

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Employees typically respond better to positivity, and numerous studies have found that positive reinforcement and a positive work environment can significantly improve employee motivation, performance, and well-being. Here are some reasons why, supported by various studies:

Increased Productivity: According to a study conducted by the University of Warwick, happiness led to a 12% spike in productivity, while unhappy workers were 10% less productive. The research shows that human happiness has large and positive causal effects on productivity.

Better Decision-Making Abilities: Research from the University of Pennsylvania’s Positive Psychology Center found that individuals who were induced to feel positive emotions were better at problem-solving and making decisions than those in a neutral state.

Boosts Creativity: Positive emotions widen attention and allow people to think more broadly and openly. This is discussed in the “broaden-and-build theory” by Barbara Fredrickson, which suggests that positive emotions broaden an individual’s momentary thought-action repertoires.

Enhanced Team Collaboration: A study from MIT’s Human Dynamics Laboratory found that teams that communicate effectively, with members actively reaching out and connecting with all other team members, were more successful. Positive interactions contribute to this dynamic.

Reduced Employee Turnover: According to the Society for Human Resource Management (SHRM), a positive work environment and culture encourages employees to stay longer in their jobs, thus reducing turnover rates. This is KEY at where our staff has mostly been there for 5+ years!

Better Health & Well-being: A study published in the Journal of Applied Psychology found that positive work environments and low job stress are linked to better health outcomes for employees, which in turn can lead to reduced absenteeism and increased productivity.

Increased Engagement: According to Gallup, workers who are engaged and have high well-being are more likely to be attached to their organizations and are more productive.

Enhanced Learning & Flexibility: Research in the field of positive psychology has shown that positive emotions can facilitate adaptive thinking and flexibility in cognitive processing. This helps employees adapt to new situations and learn more effectively.

Higher Levels of Satisfaction: A study by BrightHR found that happiness is a key indicator of job satisfaction. Happy employees are more likely to report high levels of satisfaction with their jobs than those who report low levels of happiness.

Creates a Positive Feedback Loop: A study published in The Journal of Positive Psychology found that experiencing positive emotions leads to higher levels of resilience, which in turn leads to increased positive emotions. This positive feedback loop has a myriad of beneficial effects in the workplace.

How about parenting?

Same thing. PRAISE YOUR CHILD! Make sure they know you love them. While bad behavior should be addressed, be sure to also reward good behavior. Kid had a good day at school? Get him ice cream! Tell him you love him. Say you’re proud of him.

As my mother said, “You catch more flies with honey than with crap.”

And one can’t deny the lifelong impact of a good coach. As the sign in the office says, “A good coach can change a game. A great coach can change a life.”

Be positive and be a winner!

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Instagram @marclobliner

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Panatta Super Rowing Page 1

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