It's no surprise that exercise is good for the body. And more recently we've learned of the benefits of exercise on the brain. New research indicates the effects are further improved when there is a nutritional shake included with the training. A study out of the University of Illinois looked at the effects of exercise and nutrition on the body and the brain. The study ran 12 weeks and included 148 active Air Force servicemen. The study participants were divided into two groups. Half of the 148 did the exercise program as well as a twice a day nutritional supplement. The nutritional supplement was a mixture of omega-3 (DHA), lutein, phospholipds, vitamins B and D and HMB. The control group took a caloric controlled placebo beverage lacking the nutrients listed above. In terms of the exercise this included strength and high intensity intervals made up of aerobic challenges. So what did they find? Exercise is good for the body apparently. Serviceman got stronger, fitter, more powerful and more mobile. What was interesting is that mobility and stability improved the most, i.e. 22%, of all physical qualities measured. The group that took the nutritional supplement saw enhanced improvements in their cognitive function. Compared to the placebo group there was increase in working memory (+ 9.0%), fluid intelligence reaction time (− 7.7%), and processing efficiency (+ 1.8%). The supplement group also lowered their resting rate more (− 2.4%) and and added more muscle i.e. lean muscle mass (+ 1.5%).  It would have been interesting to see what the improvements would have been had there been a group that only took the supplements and did not do the exercise. We know exercise improves circulation which facilitates digestion, assimilation, transport and uptake of nutrients. But to what degree? As well, the nutritional shake had quite a few ingredients. Which ones...

One of the most common questions I hear with new clients is 'what kind of protein powder should I be taking?'. And while for the right person a protein supplement can be a great idea we need to keep the definition of the word in mind.In other words we need to remember that this is 'in addition' to and not 'in place of'. Too often we'll hear stories of clients who have a smoothie in the morning, will have a protein bar during the day and then eat dinner with their families.This is not the way to go. Instead what we recommend is to eat as much whole, fresh food as is necessary to meet your goals. And if you are someone that would benefit from additional protein than we may provide some guidelines as to how to choose a protein powder.#1 - Taste[caption id="attachment_4180" align="alignleft" width="300"] A protein supplement better taste great.You are more likely to use a protein supplement if you like how it takes. You will use it the morning for a smoothie, after training for a post workout shake and find other ways to include a scoop here or there such as in your oatmeal, pancake mix or other recipes.If the taste causes you to gag and your eyes to water than this isn't the product for you. As for what flavour to choose decide if you will mix the protein in milk, water, juice or use for baking. Chocolate is a popular flavour but doesn't have the same range of possible uses that a vanilla flavour does. Just something to keep in mind.#2 - SolubilityThink of this as to how well the protein powder mixes in the liquid. Some powders can be scooped into your drink and with a few swirls of the cup it is...