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Nutrition

Need some tips in sports nutrition? Need to improve your competitive edge as an athlete,
exercise enthusiast, weekend warrior, or just someone who wants to develop healthy eating
habits? We created this section with lots of healthy information, updated frequently with
nutrition articles, healthy recipes, and healthy eating tips for you!

Get some tips on what to eat before sports activities, understand the principles of healthy
meal planning for athletes and be able to identify safe sport supplements such as protein
powders/bars, creatine, and sport drinks. Find out if you're providing the best fuel for your
body in the short or long term and gain insights into how proper nutrition can provide optimal muscle recovery and sports perfo
this and more here at the Black Tiger Fight Fitness website.

Product Review: MET-Rx Xtreme NitroPump NOS

MET-RX Xtreme Nitro Pump NOS, 180 Coated Tablets

Enhances Blood Flow And Nutrient Delivery To Muscles!
MET-Rx Xtreme Nitro Pump NOS is a superior vaso-flow booster that's hardcore and laborator
contains Arginine, an amino acid that can serve as a precursor for the formation of nitric oxide. Nitr
helps support muscles and circulation of oxygen and other critical nutrients. An advanced time-rele
system is added to further facilitate continual absorption of Arginine into the blood stream. Dietary i
important for plasma Arginine levels, so if you're serious about your commitment to hardcore fitness
important to supplement every day.

Who Needs It?

Everyone requires nitric oxide to carry out key physiological processes within the body. From an ath
perspective, nitric oxide supplementation may prove useful in increasing muscular strength due to i
blood flow to certain areas of the body. The fact that nitric oxide increases blood flow should make
to any athlete, as increased blood flow will deliver more nutrients to muscles, thus helping muscles
stronger when subject to stress.

Supplement Facts:

Serving Size: 3 Tablets

Servings Per Container: 60

Amount Per Serving:

Calories 15
Total Carbohydrate 1g
Dietary Fiber 1g 4%
Sodium 20mg 1%
L-Arginine Alpha Ketoglutarate (Providing 2,085mg Of L-Arginine) 3,000mg (3g)

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Other Ingredients:
Cellulose (Plant Origin), Croscarmellose, Povidone, Silica, Vegetable Magnesium Stearate, Cellulose Coating

Directions: Adults, take one serving (3 tablets) 45 minutes before exercise and another serving immediately after exercise. Do
nine (9) tablets in a 24-hour period. As a reminder, discuss the supplements and medications you take with your health care p

Warnings: If you are pregnant, nursing or taking any medications, consult your doctor before use. Discontinue use and consult
if any adverse reactions occur. Not intended for use by persons under the age 18. Keep out of reach of children.

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to d
treat, cure, or prevent any disease.

Carbohydrates for Fuel

Getting Healthy With the Right Carbs

One of the main causes of illnesses and ailments is unstable blood sugar levels
Grains for healthy carbs
on a blood sugar roller coaster, you are highly susceptible to exhaustion, mood d
obesity and a depleted immune system, making you prone to all sorts of illnesse

READ MORE...

Bad Guy Habits

Bad eating habits that most men are guilty of...

Here, we list six bad eating habits. Don't become discouraged — lots of men fall victim to these. See how many of them you recog
yourself, and try the easy fixes we've gathered from experts. Then add a few good habits and attitude adjustments that just make
Soon you'll look tight enough to go creepin' at the shore ... if that's your thing. Better yet, you'll also feel good with your shirt on.

Guy habit 1: Skipping meals or snacks

Not eating can mess with your body's ability to control your appetite. But it also destroys willpower, which is just
as damaging. "Regulating yourself is a brain activity, and your brain runs on glucose," says Martin Ginis. If you
skip breakfast or a healthy snack, your brain doesn't have the energy to say no to the inevitable chowfest.

So skipping a feed helps turn us into gluttons at night. Your starving brain "just doesn't have the fuel it needs to
keep you on track, monitoring your diet."

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Break it: This one's easy. Spread your calories out into three meals of about 500 calories each, and two snacks of 100 to 200 calor
says Liz Applegate, Ph.D., director of sports nutrition at the University of California at Davis. Most men who are trying to lose weig
at least 1,800 to 2,200 calories a day, says Applegate. More important, change your mindset, she says. Think I'm going to start a
routine, not I'm going to restrict myself. Restriction leads to overeating.

Guy habit 2: Speed-eating

Use the nondiet approach: You're not denying yourself food, you're just eating it more slowly. Savoring it.
Allowing your body some time so you don't keep eating when you're full.

In an experiment published in the Journal of Clinical Endocrinology & Metabolism, 17 healthy men ate 1 1/4 cups
of ice cream. They either scarfed it in 5 minutes or took half an hour to savor it. According to study author
Alexander Kokkinos, M.D., Ph.D., levels of fullness-causing hormones (called PYY and GLP-1), which signal the brain to stop eating
higher among the 30-minute men. In real life, the scarfers wouldn't feel as full and could be moving on to another course.

Break it: Your body is trying to tell you something, so give it a chance. Slow down and enjoy your food, says Dr. Kokkinos. Put aw
newspaper and turn off the TV. Try this breathing trick from "The Yoga Body Diet" (Rodale, 2010): Inhale while counting slowly to
and count slowly to five; repeat three to five times before eating. A study in a 2009 issue of Journal of the American Dietetic Assoc
shows that yoga increases mindful eating and results in less weight gain over time.

Guy habit 3: Pigging out on weekends

Weekend feasts can cause trouble beyond Sunday. In a recent study in the Journal of Clinical Investigation,
researchers used rats to examine the effects of palmitic acid on leptin, a hormone that helps regulate appetite.
Palmitic acid is found in saturated fat, an ingredient often featured in your favorite weekend grub.

"We found that within 3 days, the saturated fat blunts or blocks the ability of leptin to regulate food intake and
body weight," says study author Deborah Clegg, Ph.D., of the University of Texas Southwestern medical center. So a Friday to Sun
burgers, fries, and wings may prime your brain to overeat on Monday.

Break it: You don't have to go cold turkey (though turkey on whole wheat is always smart). McDaniel suggests that your reward fo
week should be one cheat meal, not an entire weekend of them. After all, having an all-you-can-eat weekend is like eating poorly
30 percent of your week. That means you'd be eating well just 70 percent of the time. We call that a C minus. Do you really want
average results?

Guy habit 4: Gorging on salty snacks

Sodium is insidious — it causes us to eat unconsciously. It adds up fast: popcorn at the movies, chips during the
game, peanuts at the bar.

Break it: Salt cravings go away after a couple of weeks on a reduced-salt diet, says Thomas Moore, M.D., an associate
provost at Boston University medical center. Not many men can replace their favorite snacks with carrots or celery,
but give them a try: The crunch may be what you crave. Otherwise, try small amounts of low-sodium chips and pretzels. As you're
dish, skip the salt and, if you want, add just a dash at the table. "Salt added to the surface of a food item is far more noticeable th
same amount of salt cooked into a recipe," says Dr. Moore. A slow reduction of your salt habit pays off in fewer cravings, he says.

Guy habit 5: Drinking

Alcohol, that is. Here's an exercise to start tonight: Write down how much beer, wine, and other drinks you consume in a week. (U
cocktail napkin.) You may surprise yourself. Calculate the calories and expect another surprise. A reasonable-sounding two beers a
mean more than 2,000 calories a week — almost an extra day's worth. It can take more than 2 hours of running to burn that off. Y

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a weight-loss plan? Besides the empty calories, booze undermines your willpower, says Dawn Jackson Blatner,
R.D., spokeswoman for the American Dietetic Association. Which leads to impulse orders of, say, Buffalo wings.

Break it: Try quitting — for just a week. Check your weight and how your pants fit. See if you can live on less.
When you do drink, switch to lower-carb dry red wine (about 4 grams of carbohydrates compared with almost 13
in a regular beer) or low-carb beer.

Guy habit 6: Eating in front of the TV, then dozing off

It's a double whammy with a twist. You ingest calories while burning none, and sabotage your secret weight-loss weapon: sleep. R
confirms that people who eat in front of the tube consume more calories (nearly 300 in one study) than those who don't, and that
TV they watch, the less active they are. And University of Chicago researchers found that people who lost 3 hours of sleep ate abo
calories the next day in snacks than those who slept 8 1/2 hours.

Break it: Donald Hensrud, M.D., medical editor-in-chief of The Mayo Clinic Diet, says, "If you want to watch TV, be active at the sa
go work out and come back — then you can treat yourself with some TV." And make your DVR earn its keep so you can go to bed
schedule. Sleep is a fine habit when done correctly.

What Omega-3 Can Do For You

The Omega-3 rage continues!

Today, more health-conscious people are eager to gain the promising health
benefits of omega-3 fatty acids. In fact, recent studies show that omega-3
supplements are now the first supplement recommended choice of most fitness
nutrition experts, with multivitamins in second place.

The benefit of taking omega-3 supplements are numerous and are supported by a
large body of scientific research. Several prominent organizations like the
American Heart Association and the World Health Organization have affirmed
these benefits, especially for promoting heart health. What about you? Are you
wondering how omega-3 supplements can help you?

Omega-3 fatty acids were made popular after two major people group studies
observed the dietary patterns of the Greenland Inuit tribe and those who followed
a Mediterranean diet. Both people groups showed robust heart health, in spite of a
diet rich in fats. Scientists discovered that a diet rich in omega-3 fatty acids with a Omega-3 Foods and Supple
relatively less intake of omega 6 fatty acids can contribute to a healthy heart.

The Omega-3-Omega-6 Balance

Omega-3 and omega-6 are essential fatty acids that cannot be manufactured by the body. As such, we must obtain these ess
nutrients through dietary sources. Both omega-6 and omega-3 fatty acids have an opposing effect in bodily functions. Omega-
produce hormones in the body that are known to support inflammation (garnering an immune response), the clotting of blood,
proliferation. Omega-6 fatty acids, on the other hand, produce hormones that regulate these same functions in the opposite di
body requires a balance of hormones for optimal health.

We get enough of omega6 fatty acids through numerous foods in our diet like seeds, nuts, and refined vegetable oils. Oils that
omega-6 fatty acids are used to manufacture processed foods. In fact, soybean oil, prevalent in fast foods, may contribute to 2
the calories in a typical American diet. Over the years our dependency on fast and processed foods have increased leading to

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Omega-3 pathway intake of omega-6 fatty acids and not enough of omega-3 fatty acids. T
American diet contains about 14 to 25 times more omega-6 fatty acids
omega-3. This imbalance in the essential fatty acids is believed to lead
major ailments prevalent today. Experts advise getting a higher dose o
fatty acids while limiting your intake of omega 6 fatty acids.

Benefits of Omega-3 Supplements

The general consensus from scientific research agrees that everyone

more omega-3 fatty acids in their diets. We, therefore, need to up our
omega 3 fatty acids. Omega-3 fatty acids are abundantly present in fis
salmon, tuna, halibut and mackerel. Since these fish also contain impu
contaminants like lead, mercury and other PCBs, consumption should
to just twice a week. Pregnant and lactating mothers are advised not t
fresh fish because of impurities present in them. An excellent option to
consumption is high-quality pharmaceutical grade omega-3 suppleme

Research shows omega-3 supplements may benefit health in numero

Supports heart health. Omega 3 fatty acids help to promote healthy cholesterol and triglyceride levels. They support card
and arterial health.
Supports the regulation of normal blood pressure. Studies show that omega 3 fatty acids help to regulate normal blood p
especially in people with high anxiety levels.
Supports the regulation of normal blood sugar. A few studies show that omega 3 supplements may be used as a proactiv
nutritional measure to support normal Glycemic levels.
Supports joint health. Since omega 3 fatty acids have an anti-inflammatory effect, many people have found great relief fr
discomfort by taking omega-3 supplements.
Supports the regulation of mood swings. Omega 3 fatty acids are known to regulate normal moods and studies show tha
be of immense benefits as a mood-enhancer and play a role in boosting mental wellbeing.
Supports memory and cognitive skills. Several studies show omega 3 fatty acids support brain power, boost memory and
skills.
Supports healthy skin, eyes and hair. Omega 3 supplements help to promote healthy skin, eyes, and hair.

A lack of omega-3 fatty acids in the diet ay may lead to tiredness, forgetfulness, dry skin, heart ailments, poor circulation, or m

High-Quality Omega-3 Supplements

Omega-3 supplements are available in gelatin capsules, a convenient delivery form. Omega-3 supplements, like Triple Streng
are enteric-coated. The enteric-coating technology helps to avoid fishy after-burps often associated with regular omega-3 supp
since digestion takes place further down in the digestive tract. Pharmaceutical-grade fish oil ensures high purity levels and a h
concentration of EPA and DHA, the two most famous omega 3 fatty acids. Look for high-quality omega-3 supplements to max
health benefits of omega 3 fatty acids to your health!

Basic Nutrition Guide

Nutrition can play a pivotal role in supporting the training and competition demands of any elite athlete. Good food choices hel
fuel needs are met to promote adaptations to training, to aid recovery in order to continue and intensify training and to ensure
to prevent illness and injury...

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Beyond merely losing weight, nutritional plays a major part when you want to reach higher levels of fitness. And for the everyd
proper nutrition will enable you to maintain your health and attain total wellness.

While most people tend to focus on nutrition only when thinking about losing weight, your Personal Trainer at Black Tiger Figh
show you how to utilize nutritional skills to achieve maximum energy and vitality. We will help you establish new nutritional "ha
will keep you moving in the right direction. You are what you eat!

Carefully planned nutrition must provide an energy balance and a nutrient balance.

The nutrients are:

Proteins - essential to growth and repair of muscle and other body tissues
Fats - one source of energy and important in relation to fat soluble vitamins
Carbohydrates - our main source of energy
Minerals - those inorganic elements occurring in the body and which are critical to its normal functions
Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body
Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body

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