While slamming a 12 pack every night might be detrimental to one’s health, a few beers here and there may actually be good for your health.  According to a recent article from the Journal of Science of Food and Agriculture, beer contains a large amount of silicon in soluble form.  So this probably has you wondering, what does that have to do with my diet?

Well, beer in western countries has been known to be made with large amounts of hops, or flowers often used to flavor our favorite malted beverage.  These hops are known to be full of dietary silicon – oftentimes four times the amount found in malt. This dietary silicon found in the hops has been found to promote healthy bones!

So while it may not be in your best interest to use the local watering hole to get you vitamins, it is good to know that beer (in moderation) may actually be good for you!

No matter if your goal is to gain muscle, lose fat or both, there is no denying how important a good night’s rest is.  When you work out you are essentially tearing the muscle down in order to build it up bigger and stronger.  When you don’t get enough sleep your body is not able to do this.  Getting 7-9 hours of sleep on a consistent basis allows your growth hormone levels to peak.  Along with this you will feel more energized throughout the day and be able to put forth a better effort when you hit the gym.  The easiest way to get the optimal amount of sleep is to start establishing a sleep routine.  Go to bed and get up at the same time as often as possible.  It’s not going to happen every day, but getting in the habit will get you on the right track!

Whey protein is by far the most common on the market and is very effective, but don’t overlook Casein protein.  While you may have seen Casein in some form before, many people don’t know what it is or when to use it.  Casein can be found in many dairy products, most notable milk.  This is a slow digesting protein that releases into your body over a much longer period of time than Whey protein.  So when would you want to use such an item?  The answer is multiple times thoughout the day.  When you are between meals and just want some quick protein to drink, Casein can give you that full fulling until your next meal.  Because of its slow digestion, it is also great before bed and won’t leave you with a full stomach.  Research also shows that taking a scoop of Whey and Casein together post workout, has been shown to increase muscle more than either protein taken alone.

When trying to cut calories and follow a diet, alcohol is one item that is always tough to cut out.  While the best option is to not drink at all, for most people this is not reality.  There are now several low carb beers on the market with everything from Michelob Ultra, Bud Select, Etc. but your best options may be to stick to wine or liquor.  Wine is the best option at about 100 calories for glass and under 5g of carbs per serving.  To stick with liquor, Vodka, Gin, Whiskey and White Rum all have under 100 calories and 0g carbs per serving.  If drinking liquor straight is not for you, try a diet soda or even soda water.  Even with these diet friendly choices it is still key not to go overboard (for your diet or the hangover) but try these options next time rather than the Light beer.

Those of you who think starving yourself to lose weight are only hurting the cause by skipping meals – especially breakfast.  Getting a good blend of protein and carbs first thing in the morning is crucial.  Your body is coming off of a fast from the previous night and will begin burning muscle if it is not supplied with the right nutrition.  Also, the longer you wait to refuel your body, the more likely it is to store these calories as fat. 

If you want to maintain lean muscle, try taking a scoop of Casein protein before going to bed.  Upon waking, one of the best sources of protein is Whey as it will get into your body faster than any other protein source.  Try rounding it out with some oats or fresh fruit for a good start to your day.

While February is not normally the time of year that we begin thinking about pools and beaches, if you want to be in prime shape when the warm weather is here then it should be.  While low carb diets, weight training and cardio programs are all necessary to help in achieving this, a few supplements can help you along the way.  MHM offers many great fat burners that can be very effective but if you want to try creating your own “Ripped Stack” there are 4 key supplements that you must use.  Try the following stack from the December issue of M&F:

Carnitine–1-3g w/ Breakfast, Pre+Post Workout, Dinner

CLA–1-3g w/ Breakfast, Lunch, Dinner

Forskolin–20-50mg 2-3 times per day (1 Pre-Workout)

Green Tea Extract–500-1000mg 2-3 per day before meals.  (1 30-60 min. before workout).