What you burn and when. There are really several sources of energy, when you are doing low level exercise, such as walking or maybe activity at your work if it is not just sitting in a chair (like me), you burn primarily fats for your energy. When doing light to moderate exercise, jogging or walking for instance, stored fat provides 50% - 60% of your body's fuel. When you exercise hard, sprinting, running, swimming, you rely mostly on glycogen stores in your muscles for energy. Now, there is a difference in how trained and untrained body stores glycogen. There is a biochemical change that occurs when you train consistently for prolonged periods of time. Well-trained muscles will acquire ability to store more glycogen than untrained muscles, about 20% - 50% more. For example, untrained muscle has about 13 grams of glycogen per 100 grams of muscle. The trained muscle has about 35 grams per 100 grams of muscle. When carbo-loaded, a muscle has about 35 - 40 grams of glycogen. When you have a depleted supply or store of glycogen, you will "crash" and not be able to complete a workout or to train at your best, mentally and physically (your brain uses glycogen too). You naturally have about 1,800 calories in your body (not including calories from fat) in following breakdown; Muscle glycogen, 1,400 calories - liver glycogen, 320 calories - and Blood glucose, 80 calories. These natural stores determine how long you can enjoy your workout before getting fatigued and needing to quit. Liver glycogen is transported into your blood stream, maintaining blood sugar levels needed for brain food. Foods must be consumed close enough to your workout to supply sugar (energy) to your brain, since unlike muscles, brain does not store glycogen.

So, to conclude, exercise is key to gaining muscle, not a bunch of protein. In theory, to gain 1 pound of muscle per week, you need 14 extra grams of protein per day (that's like two ounces of meat). If you eat large amounts of protein rich foods, you may be storing more fat than burning it. And just so you know, carbohydrates from soft drinks provide energy but no vitamins or minerals. The carbs from polymer drinks provide energy but no vitamins or minerals, unless fortified with them. The carbohydrates from fruits, vegetables, and grains provide energy, vitamins, and minerals. Healthy fuel !!

To find out your correct balance of calories, protein, fat and carbohydrates please see Jeremy Barnett for your personalized nutritional analysis today! Ask front desk staff or Jeremy Barnett for an appointment.

JEREMY BARNETT FITNESS ADVANTAGE FT. MYERS, FL. FITNESS DIRECTOR ISSA CERTIFIED FITNESS TRAINER POST INJURY FITNESS AND REHAB TRAINER SPECIALIST IN PERFORMANCE NUTRITION

ONLINE FITNESS TRAINING MADE EASY

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Drinks

FRUIT SMOOTHIE

A very popular item at breakfast or lunch, you can throw this together fast and have a good start to your day. Just about any combination is great, so put in your favorite fruits.

1/2 cup yogurt or milk 1 cup fruit juice (be sure to put some Ribose in these) 1/2 to 1 cup fresh, frozen, or canned fruit.

*you could throw in some powdered milk for an extra benefit. Maybe some graham crackers, grape nuts, almonds, walnuts, you name it!

Place all ingredients into a blender and whip till smooth (smoothie!)

Nutrition: 250 calories

80% carbohydrate 50 - 60 grams

10% Protein 5 grams

10% Fat 3 grams

Orange Pineapple Delight

Potassium boosting thirst quencher. 1/2 cup Orange Juice 1/2 cup Pineapple juice 1 medium Banana, cut into chunks

*Ice cubes or soda water, tonic water, or seltzer water are good additions. And Ribose!

Blend till smooth

Nutrition: 240 calories

99% carbohydrate, 59 grams

1% Protein, 1 grams

0% Fat, 0 grams

JEREMY BARNETT ISSA CERTIFIED FITNESS TRAINER POST INJURY FITNESS & REHAB TRAINER SPECIALIST IN PERFORMANCE NUTRITION

In summary, Arginine is a naturally occurring amino acid that we can take as a dietary supplement. The interaction of compound in our body helps to create Nitric Oxide which is necessary in development of a male erection. Although not a complete substitute for Viagra, compound can help mild dysfunction and increase performance of Viagra for those that must rely on pharmaceutical.

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Barrett Niehus is a principal for IP Ware http://www.freetrainer.com and a technical associate of Compound Solutions http://www.compoundsolutions.com in Escondido, California.