The Difference between White, Brown and Turbinado Sugar

Someone told you that brown sugar is better than white… You might also know about turbinado sugar – the one they use in the protein smoothies at places where athletes and health oriented people go to get their “healthy” concoction.

But what’s the difference between the different types sugar? Is any of them better, safer?

White sugar is derived through the separation of sugarcane syrup to sucrose and molasses. Sucrose is actually the white sugar we know. All the nutrients are stripped from it and can be found in the molasses.

Brown sugar is white sugar with part of the molasses added back. The darker the color the more of the molasses it has.

Turbinado sugar is the type that undergoes the least amount of processing. During the refining process only the molasses on the surface have been removed, leaving the rest where it belongs. In this sense turbinado sugar is the least unhealthy of all.

However, keep in mind that all the three types still contain the same amount of carbohydrates and subsequently calories per teaspoon.

My advice is stay away of any sugar, but if you have to have it pick the turbinado type.

Strength Increase – the Science Gives You the Right Approach

Scientists analyzed data from 177 studies to determine what the best approach for strength increase is. Then they published their findings in The Journal of Strength and Conditioning Research. Below is what they found:

• Untrained individuals will increase their strength and power if they use 60% of their one rep max weight, workout three times a week, and do 4 sets total for each muscle group

• Those who occasionally exercise will benefit from using weights at their 80% of the one rep max, train a muscle group twice a week, and perform 4 sets for a muscle group

• The experienced athletes do best with weights at 85% of their one rep max, train a muscle group twice a week, and do 8 sets per muscle group

Ultimately you should do whatever works best for your body characteristics. You can find what they are by knowing what the science says and applying to see how the science findings work for you.

Another way to reduce inflammation

Almost every athlete has suffered some sort of injury at some point in his/her career. It is a well know fact that the soon the athlete takes measures to reduce and subsequently eliminate the inflammation, the lesser the recovery time.

A new supplement that recently hit the market, now exhibits in studies a strong anti-inflammatory effect. Its other capabilities were well known. They include: strong antioxidant properties and vasodilatation (widening of the blood vessels due to the stimulation of NO production).

Scientists found that when administered in 200-300mg doses, pycnogenol reduces the levels of the COX1 and COX2 enzymes, which are strongly related to inflammation.

Considering the strong anti-oxidant activities (pycnogenol is a strong mix of bioflavonoids), and the vasodilatating properties, this supplement appears to be a valuable addition to the bodybuilder’s supplementation. But given the fact that it also reduces inflammation, if proven to really work in more independent studies, pycnogenol will most likely be the next big hit in health promotion and healing for athletes.

I ought to mention that I personally don’t have experience and therefore can’t recommend full heartedly that you buy it, but if you have taken it for some time, please use the comment option to share your findings ;-)

Heaviest exercises in the beginning or in the end - does it matter?

As you might know squats are one of the heaviest and most challenging on the system exercises. Some people like to do them first in the workout, some leave them last, and yet some ignore them completely.

Researchers examined the first two groups to find out if there was any difference in the performance, if squats were done in the beginning of the workout or at the end.
They determined that if this exercise was left for the end of the workout, the athletes were able to perform far less repetitions than if the same exercise was first in the workout.

Building a great upper body and complete package is impossible without squats. Heavy squats develop strength and ultimately muscle mass. So, if you want to have a well balanced physique, you will have to do heavy squats – at least some of the times. When are you capable of lifting the heaviest? You know it…in the beginning of the session.