Are You Eating This Super Food?

There aren't many foods that pack a nutritious wallop like the good ole bean.  One cup of cooked pinto beans has 45 grams of carbohydrates (15 of those grams are dietary fiber), 15 grams of protein, and only 1 gram of fat.  They are also pack full of B-vitamins, iron, calcium, phosphorus, and potassium.

Beans also have several health benefits.  The soluble fiber helps lower cholesterol.  They contain no sodium but the salt added so they aid in reducing blood pressure.  Beans are also very low on the glycemic index so they help to control blood sugar.

The easiest way to prepare pinto beans is to boil them for 1.5 to 2 hours or until they soften.  After boiling, add spices such as salt, pepper, onion, and garlic.  You can also add bacon or sausage for more flavor and more protein.  Eat them hot and refrigerate or freeze leftovers for more beanolicious meals!

Worried about gas?  Experts say soaking beans overnight will reduce gas.  Just replace the water before you start boiling them.  Soaking them overnight also makes them easier to digest and easier to absorb all the nutrients this super food provides.

Developing Calves for Speed and Vertical Jump

The Triceps Surae (calves) consists of three muscles: the gastrocnemius medial head, the gastrocnemius lateral head, and the soleus.  Most experts believe that the gastrocnemius consists mostly of fast-twitch muscle fibers while the soleus is made up of mostly slow-twitch fibers.  Furthermore, evidence shows that knee flexion at 90 degrees or greater will shorten the gastrocnemius thus leaving the soleus as the primary mover during plantar flexion.

William Stern (1991) describes a workout that should develop your calves for speed and jumping ability.  Since they gastrocnemius is mostly fast-twitch fibers, the standing calf raise should be done quickly on the way up and slowly (up to 4 seconds) on the way down.  Select a weight that is heavy enough to perform between 8 to 12 reps.

The soleus muscle will get a more effective workout if your knee is bent and the exercise is performed slower.  Both the concentric and eccentric portions of the seated calf raise should last up to 4 seconds each.  Select a weight that will allow you to perform 15 to 20 reps.

As with most exercises, the most effective exercises will be conducted through a full range of motion.  Make sure that your calves reach a full stretch and a full contraction for each rep.  Also, pausing up to 5 seconds and the bottom and at the top of each movement will help in developing your calves.

Is Beta-Alanine the next Creatine?

Beta-Alanine has been the latest buzz at the gym the last few years.  Does it work?  Is it as good as creatine?  Can you use it with creatine?  Is it for strength?  Is it for endurance?  Are there any side effects?  Etc. Etc.

Preliminary studies have been mostly positive.  In several studies, beta-alanine has been shown to improve both strength and endurance by delaying fatigue.  Hoffman et al. (2006) even showed improved strength performance when beta-alanine was used in conjunction with creatine.

More studies are needed but preliminary research shows that 2 to 3 grams per day should increase your workout intensities by delaying the lowering of pH levels in your muscles.  This mechanism allows your muscles to work harder, longer which should improve both strength training workouts and cardiovascular workouts.

On the other hand, there has been one reported side effect.  Most subjects have reported a tingling sensation if they consumed too much.  Most supplement companies advice a limit of 800mg beta-alanine at a time up to 4 times per day.