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Questions from Teleseminar - The Power of You

Questions from Teleseminar - The Power of You FAQ

When is the best time to take glutamine ...before or after a workout? Or both?
I drink a lot of Soy milk instead of dairy milk. You mentioned soy bean oil can be harmful. Does it also apply to soy milk?
I use a whey protein, I think it helps recovery, but I always worry about too much or too little. Please clarify. I losing weight, but I'm finding myself very sore and don't feel like I'm recouping well. Any suggestions?
What is your recommendation for a non-dairy protein powder? I have a dairy allergy and have been using soy protein, but it doesn’t mix well or taste that great. It’s hard to find bars, etc without dairy. I’d appreciate your input.
Any info you can pass on with the powerlifting band training would be great. I'm looking at extra equipment to put in cubbies like FQ 10. The other things are the bungees and orange belts for overspeed stuff. Any input would be great.
With the supplements I take each day …I need to eat heavy otherwise I get sick. What breakfast foods would be good to eat for this if I’m trying to lose weight?
I’m 52. The treadmill says that I should be around 136 for 80%. You just said 140-150. Is that too high? If going that high you have to cut way back on your total aerobic time, which is more important?

When is the best time to take glutamine ...before or after a workout? Or both?

I normally take glutamine after a workout and/or before bed. Glutamine is great for recovery.

I drink a lot of Soy milk instead of dairy milk. You mentioned soy bean oil can be harmful. Does it also apply to soy milk?

Sandra, I am not a huge proponent of soy milk. You can have some but don’t make it the staple of what you drink. It definitely negatively affects estrogen and hormone levels. I prefer either almond milk or rice milk or fresh, raw, organic milk.

I use a whey protein, I think it helps recovery, but I always worry about too much or too little. Please clarify. I losing weight, but I'm finding myself very sore and don't feel like I'm recouping well. Any suggestions?

Mark, great questions. Yes, a whey protein shake is good. About .7-1 g of protein per lb of bodyweight. I would do 2 shakes a day Mark and try to get the rest of your protein consumption in through food. I would say that as long as you are getting in about 200 g. of protein in, you should be good.

As far as recovery is concerned, try the following:
1.       Glutamine
2.       Advocare Night-time Recovery & Post Workout Recovery Shake
(https://www.advocare.com/02094954/default.aspx)
3.       Fish-oils
4.       Cod-liver oil
5.       Be stretching a lot!!!

Don’t “over-do” with each workout. It would be better to get a 45 min each day vs. 90 min 2 or 3 days per week. Consistency my friend, consistency.

What is your recommendation for a non-dairy protein powder? I have a dairy allergy and have been using soy protein, but it doesn’t mix well or taste that great. It’s hard to find bars, etc without dairy. I’d appreciate your input.

1. Young Living Power Meal. High-quality product that I would highly recommend. Go to: https://www.youngliving.org/personalbest

2. Vega Protein Whole Foods Optimizer. My good friend Rick Ivone ( This e-mail address is being protected from spam bots, you need JavaScript enabled to view it ) highly recommends this one.

Any info you can pass on with the powerlifting band training would be great. I'm looking at extra equipment to put in cubbies like FQ 10. The other things are the bungees and orange belts for overspeed stuff. Any input would be great.

A few things here:
1. The Super Bands can be purchased at www.performbetter.com. I have quite a few YouTube videos I have done with the SuperBands. Check out our video gallery on the www.fq10.com site (http://www.fitnessquest10.com/video-gallery/) and you will see some of these exercises.

2. The TRX’s can be purchased through our site at www.fq10.com. If you are not sure how to use the TRX or want additional resources, check out my “Train Like the Pros” workout. If you are a strength & conditioning coach and train teams, you may also want to check out my TRX “Team Sports” DVD.

With the supplements I take each day …I need to eat heavy otherwise I get sick. What breakfast foods would be good to eat for this if I’m trying to lose weight?

Take your choice of one of the following selections:
1.       Egg white omelet with veggies
2.       Yogurt & granola
3.       Protein shake with non-fat milk, 5 ice-cubes, banana, 1 scoop peanut butter, teaspoon of agave nectar
4.       Bowl of oatmeal with blueberries & strawberries

I’m 52. The treadmill says that I should be around 136 for 80%. You just said 140-150. Is that too high? If going that high you have to cut way back on your total aerobic time, which is more important?

Correct. You should typically be between 60-85% of your Maximum Heart Rate (MHR) when training. You can determine your MHR by this simple equation: 220-AGE = MHR; Take 60-85% of that and you have your zones. If you are 52, you would want to stay between 100-143 for the most efficient fat burning.

I highly recommend that you train with a heart rate monitor. My favorite is the Polar F6, since it tracks not only heart rate but also calories burned while exercising. Do remember that if you are taking any medications, this also affects heart rate. Please see your physician if you are on any medications as many meds will either suppress heart rate or even accelerate heart rate.

Lastly, as far as your intensity, I like to mix it up. If you are training at your upper limits (75-85%), you typically can’t train as long or as intense. But if you want to work on your conditioning and your lactate threshold, there are many benefits to training at your upper limits at least 3 days per week when training. You can typically accomplish this through interval-training, performing plyometrics, full-body workouts, “sprints” and other challenging exercises. Therefore, your heart rate may go up into the 150’s sometimes and spike higher than your target zone. That is OK and I recommend that as you get in better shape, that you get a “metabolic test” to see the most accurate training zone for your specific conditioning level. Consult with a trainer to get new ideas and a program designed to maximize your benefits.

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