Infinit Nutrition Canada - Premium Sport-Specific Nutrition

Thursday, April 20, 2017

Infinity Cycle - The Newest Bike Shop in Windsor!

Are you an avid cyclists who is looking for a new bike shop in Windsor-Essex? We are excited to welcome Infinity Cycle (they have a pretty great name, don't you think?!) to the area! They opened their doors April 1st and business has been booming ever since.

What makes this cycle shop stand out from the rest? They guarantee your bike service will be done in 48 hours, so no need to worry about losing your bike for 2 weeks while waiting for it to be tuned up. What else? They stock Infinit! We think these are great reasons to visit Mark, Tom and the Infinity team, not to mention the guys are personable and down right awesome!

"I'm excited to have a local bike store that is just over a mile from Infinit! With bike service completed within 48 hrs, I will be on the road and trails all summer long. Mark and Tom are carrying Cannondale, Scott and a few other brands - bikes for all levels and surfaces. If you get a chance drop in, you'll find there is a great feel to the store and we are happy Infinit will be available to their customers." - Darcy, CEO of Infinit Nutrition Canada and avid cyclist

Infinity Cycle is located at 360 Eugenie St E, Unit 204 in Windsor. Contact information and shop hours can be found by visiting their website







Monday, April 3, 2017

Muscle Building Meals and Snacks for Athletes

Your ability to build muscle depends on a number of factors (some beyond our control) including genetics and age. As we age, it can be more difficult to gain and maintain muscle mass due to lower testosterone levels in males and lower estrogen levels in females. Engaging in physical activity, particularly strength training, and proper nutrition can help prevent loses and help you build muscle as well.  As an athlete, you may be looking to build muscle for performance benefits.

A strength training routine must be in place to provide the stimulus to promote muscle growth. Also important is providing your body with the proper nutrients to repair and rebuild muscle as well as provide fuel for workouts. Building muscle requires extra calories to support this muscle growth. See below for tips on how and when to get the nutrients you need.

Pre-workout Nutrition – Carbohydrates with a moderate amount of protein before a workout will provide the fuel you need. The types of carbohydrates to have before exercise will depend how close to training you are eating. Avoid anything too high in sugar, fibre or fat close to a workout as this can lead to indigestion. Some good examples of pre-workout meals or snacks include: Fruit and oatmeal, rice or quinoa and some chicken, toast with peanut butter and a banana.

Recovery Nutrition – Don’t be fooled and think that protein alone is enough to recover from your workouts. I often see clients mixing just whey protein with water. However, you need some carbohydrates in your post workout nutrition to repair muscle. After a strength workout, a ratio of 3:1 or 2:1 grams of carbohydrates to protein is recommended. Whey protein is a good choice and is a convenient option, such as Infinit Raw. Whey protein is rapidly digested and absorbed by muscles, and is high in the branch chained amino acid leucine. 2-3 g of leucine post workout has been shown in research to stimulate protein synthesis and promote muscle growth. This amount of leucine is found in a serving of whey protein, chicken or Greek yogurt that provides 20-25g of protein (to name a few). If your go-to is whey protein and water post workout, use milk in place of water and add fruit and raw oatmeal as well.  

Balanced Meals - Aim to consume three balanced meals daily. Avoid skipping meals or backloading all of your calories at the end of the day. Spacing out your meals allows your body to use the fuel more efficiently. Include fruits/vegetables, whole grain or starchy vegetables as well as a serving of protein. An amount of protein to aim for per meal is ~0.25-0.3g/kg body weight.

Energy Dense Snacks - You likely will need some high calorie, nutrient dense snacks to help you feed your energy needs. These should contain protein, carbohydrates and fat. Fat is more energy dense and provides 9 calories per gram, whereas carbohydrates and protein provide 4 calories. Some snack ideas:
  • ½ cup trail mix. It is best to make your own using a variety of raw nuts and seeds and some dried fruit such as raisins and dates. A few examples of good choices are: walnuts as they are high in omega 3, an anti-inflammatory fat that will aid in managing inflammation, pumpkin seeds as they are a source of zinc and iron, and almonds because they are a good source of fibre.
  • Smoothies. Smoothies are a great option for those who have trouble meeting their calorie needs since they are less filling than solid meals. Add frozen fruit like bananas and mangos, healthy fats like nut butter, avocado or whole nuts and carbs like raw oats, cooked beets or sweet potatoes to help bulk up the smoothie. Use milk in place of water for more calories and protein.
  • Peanut butter banana roll up with hemp seeds. Spread natural nut butter on a large whole grain wrap, sprinkle on 1-2 tbsp of hemp seeds for protein and healthy fats, top with a banana and roll it up for an easy on the go snack.
  • Parfait made Greek yogurt (contains more protein than regular), mango chunks, sliced almonds, chia seeds and granola

By searching for the #30daysofwhey series on the Infinit Nutrition blog you will find many smoothie, bar and energy bite recipes.

Pre-bed high protein snack - Whey protein is recommended post workout because it is quickly absorbed. Casein is another type of protein that is found in milk and is slow digesting making it better to eat before bed. A night time snack with casein and some carbs (cottage cheese is a good source of casein) can help reduce muscle breakdown that happens overnight. Other high protein foods before bed are still good options, such as leftover chicken from dinner with crackers or sweet potato, greek yogurt and fruit, or crackers and cheese.

As you can see from these tips there are a lot of opportunities and times you should be eating. Your body can only use so much protein and nutrition at one time so you must be eating throughout the day regularly. This often takes extra planning and preparation ahead of time. Check out these meal planning tips from another article I wrote. Try some of them out so you aren’t left skipping a meal or choosing something to eat that is suboptimal and unsupportive of your goals.

Andrea Docherty is a Registered Dietitian and Sports Nutritionist and Owner of Andrea Docherty Nutrition in Windsor, ON.  To learn more about her and her practice, visit www.andreadochertyrd.com



Friday, March 31, 2017

Decoding Your Protein Label

So you have a favourite protein powder to take post workout. 25+ grams of protein per serving and low carb, sounds great right? But do you really know what you should be looking for on a nutritional label for a strength recovery drink?

A number of the popular whey protein drinks on the market today are filled with non-essential ingredients, like artificial sweeteners and flavours, gums, thickeners and more. Learn to decode your nutrition label so you can ensure optimal gains with no side effects.


Above is the nutrition label for a popular strength recovery drink you can find at most supplement stores. We've decoded the label for you so you can get a better understanding of what you should and shouldn't be looking for in a protein supplement.

Carbohydrates
Most people shy away from carbohydrates due to a fear of weight gain. However, carbohydrates are essential for your post-workout shake in order to stimulate muscle protein synthesis, or growth and repair of muscle. A good protein recovery drink will have a 2:1 carb to protein ratio, like Rescue.
"Don’t be fooled and think that protein alone is enough to recover from your workouts. I often see clients mixing just whey protein with water. However, you need some carbohydrates in your post workout nutrition to repair muscle. After a strength workout, a ratio of 3:1 or 2:1 grams of carbohydrates to protein is recommended. Whey protein is a good choice and is a convenient option. Whey protein is rapidly digested and absorbed by muscles, and is high in the branch chained amino acid leucine. 2-3 g of leucine post workout has been shown in research to stimulate protein synthesis and promote muscle growth. This amount of leucine is found in a serving of whey protein..." - Andrea Docherty, Registered Dietician

If your protein recovery drink doesn't have at least double the amount of carbohydrates as it does protein, you best look for a better alternative so your hard work in the gym doesn't go to waste.

Whey Protein
Not all proteins are made equal. This topic is a whole other topic in itself, but for the sake of this post, we will provide you with a rundown of what whey proteins you should be supplementing with.

There are three main proteins you will see on a label - whey protein isolate, whey protein concentrate and whey protein. Each has a different level of purity that can affect the way the protein tastes and mixes, as well as the amount of protein you will get per serving. An isolate is the purest form of protein you can find being >90% pure. Infinit Raw is a whey protein isolate that is sourced from New Zealand, which holds the highest standards for dairy production in the world. A serving of Infinit Raw at 21.5g contains 20g of protein, ~93% purity.

Whey Protein concentrates are the second most pure source of protein, but they are only between 80-90% pure protein. Whey protein by itself, without the addition of concentrate or isolate to the name, is less than 80% pure. You want to try to avoid these two proteins, and invest in a pure isolate, ideally sourced from grass-fed, GMO free cattle in New Zealand.

Artificial Sweeteners and Flavours
Many people shudder at the thought of sugar, or sucrose. But are the sweeteners in your favourite drink a better alternative to sugar? Most often not, especially when carbohydrates (sugars) are necessary for growth and repair of muscle tissue.

At Infinit we use two products to sweeten our drinks, either sucrose or natural stevia. But many companies will plaster their website and packaging with phrases and buzz words such as "No Added Sugar!" or "Sugar Free" but their blends are still very sweet. What do they turn to? More often than not - artificial sweeteners like sucralose, aspartame and acesulfame potassium, to name a few. Some studies say that artificial sweeteners are actually worse for you than sucrose, and can even lead to adverse health effects.

At Infinit, we value natural, quality ingredients which is why we choose to use sucrose and natural stevia to sweeten our products, and only use natural flavours.

Infinit RESCUE Nutrition Label
The FDA defines natural flavours as:

""Natural flavor is the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional."


The FDA's definition of an artificial flavor is any substance that does not meet the definition of a natural flavour." - Business Insider

So why use artificial flavours? Cost is the main reason. It is generally cheaper to use an artificial flavour over a natural one. However, there are a number of health effects that can result from the use of artificial ingredients. Just a simple google search will bring up loads of information on the side effects of artificial flavours. 


Gums and Thickeners
Gums and thickeners are often used in food products to enhance the mouth-feel of a blend - improving texture and thickening the product. Most of these additives have no nutritional value and some had some relatively bad press, like guar gum. Read more on this gum here. Another popular thickener is xanthan gum. Gums and thickeners can also interfere with the very nutrients we are trying to ingest. We recommend avoiding additives whenever possible, as they are generally just that - an additive to improve the texture or mouth feel of a product, when this can be achieved by using the right raw materials in the first place.

Enzymes 
There are 3 main enzymes you will find in your sport nutrition drink - protease, bromelain, and lactase.


Infinit RAW Nutrition Label
Protease - there is little to no research supporting the use of supplemental protease as a digestive aid in breaking down protein.  Protease is naturally produced in the pancreas and stomach at a level capable of digesting high quality protein.  Patients who suffer from Exocrine pancreatic insufficiency (EPI) associated with lower enzyme products could benefit from supplementing with Protease.  This is best prescribed by a physician, no benefit for healthy individuals.

Bromelain is touted to prevent muscle soreness after intense exercise. This use has been studied and the evidence suggests bromelain doesn’t work.


Lactase is another enzyme that you will find added to protein products.  As you may think this enzyme is to help break down the lactose contained in milk or whey proteins.  This enzyme Lactase is only required if you are using an inferior whey protein that has low protein purity and high levels of Lactose.  For every 100g of Infinit Raw (Whey Protein Isolate) there is only 0.3 g of Lactose - this is the lowest on the market.  This means it is easy to digest, no GI distress and it tastes great.

Moral of the story - be aware of what you are consuming. If you don't know how to pronounce or have never heard of an ingredient, odds are you shouldn't be consuming it without more in-depth research. Be aware of buzz-words and phrases, as they often are hiding the use of artificial ingredients, and always ensure you are supplementing with the highest quality protein available and are getting a 2:1 carb to protein ratio in after each intense strength effort. 

Monday, March 27, 2017

Welcoming Shane Kroeger to Team Infinit!

We are excited to announce that Shane Kroeger has joined Team Infinit! Shane is an outdoor adventure athlete specializing in mountain biking and backcountry skiing. He has now focused his efforts primarily in the sport of enduro mountain bike racing, but his competitive experience comes from a background of alpine skiing, BMX and whitewater kayaking. In his off season, he works as a Lead Guide/Guiding Manager at Mica Heli Skiing, as well as a guide for international backcountry ski trips to places like Japan and Norway. 

Photo courtesy of James Cattanach
"I originally got into the sport of mountain biking in Saskatchewan of all places.  I raced BMX when I was a kid, then transitioned into a mountain bike at around age 12.  We would ride up and down the Saskatchewan river valley trails and do all sorts or urban riding around Saskatoon.  Through ski racing, I spent a lot of time travelling in the mountains and this was where I first started mountain biking as well.  After many years of riding recreationally and the occasional cross country race, the BC Enduro series was formed, and I tried the new format out.  After the first race, I was hooked on and have been progressing to higher level races ever since.


Photo courtesy of James Cattanach
I also started Alpine skiing in Saskatchewan.  I grew up skiing on a hill called Blackstrap outside of Saskatoon, 300 vertical feet of shear ice!  I raced for the Saskatchewan Ski team which gave me the opportunity to travel around North America, and my first introductions to the mountains.   Once I graduated from school, I moved straight out to the mountains to further pursue skiing and start my progression to ski guiding.

Infinit has helped my performance with different blends for the different activities I do.  In the winter, the Jet Fuel keeps me hydrated during my long ski days.  My custom bike blend helps to keep me going during my high intensity training sessions after the ski day.   I don’t get many rest days during the winter, and it is always a challenge to get the early bike miles in during the ski season.  The repair blend helps me to recover after my bike training sessions, and allows me to be fresh for the next ski day."

We are thrilled to welcome Shane as a Team Infinit athlete and are excited to help fuel him to his potential for the 2017 racing season!



Photo courtesy of James Cattanach

Tuesday, March 21, 2017

The End of an Era - Ryan Cochrane's Outstanding Career

9 years ago we began our sport nutrition partnership with Ryan Cochrane, a Canadian swimmer who has had quite the exceptional career. Ryan made his international debut in 2006, and since then has totalled 21 medals, qualified for 3 Olympic Games, and become Canada's most decorated swimmer of all time. Ryan also holds 6 National Records and has been a bright spot and mentor for Canadian Swimming in the last decade, being an exemplary role model and mentor for some of Canada's top rising stars. Ryan, you will be greatly missed.

"It has truly been an honour fuelling Ryan, one of Canada's best swimmers ever!  Congratulations on your incredible journey, Ryan; you have made Canada proud and been the athlete that young swimmers can model themselves after.  Nothing comes easy in the pool and you have been an incredible role model, showing many elite Canadian swimmers what it takes to be their best. Happy retirement!" - Darcy Haggith, CEO Infinit Canada


Monday, March 20, 2017

So you Want to get Into Ultra Running? ft. Jason Kinsella

So you want to get into ultra running?

First, look up the definition of an ultra and realise that to enter this category the shortest distance to conquer is a 50 km. Then reflect on how most marathoners train for a whole year, if not years to be able to accomplish that feat alone. And then realise that a marathon is just the beginning when it comes to ultras. If you are not phased by that, you are the right kind of crazy for distance running. There is no absolute right way…perhaps you will read 50 different blogs, a dozen race reports, try a few different nutritional products, buy two, three, or four different pairs of shoes…one for muddy runs, one for dry runs, one with cushion, and one for rocks and mountain climbing. Then find yourself a very supportive partner, and/or a great babysitter and it’s time to hit the trails!

But in all honesty, learning to run distances that are considered ultra will be just as hard and individual a journey as likely the race will feel when you finally toe the line. But know that there are so many resources out there, and eventually you will find what works for you.

To run an ultra, I personally have found it easier than running a marathon. However, I’ve never actually completed an official marathon, so that’s to be tested. But most ultras (at least the fun ones) are in remote places with challenging terrain, new scents, indescribable views and experiences that last a lifetime. It also helps if you are a glutton for punishment. Ultras are meant to test you in ways you’ve never imagined; physically, mentally, and emotionally. You grow through learning to run these distances, and each race you grow more through the experience.

Here’s what I recommend: Listen to your body, always. Going gung-ho and overtraining is going to get you nowhere. Choose quality over quantity. It’s one thing to be able to run long distance of flat terrain, and the complete opposite to be running the hardest terrain you can find over the same distance. Challenge yourself and you’ll be more prepared for whatever gets thrown at you. But you must listen to your body’s needs. Rest is required, and not merely recommended. You will burn out and that can drain all desire, or lead to slow or worsening results which further aggravate. Your body has needs, so take care of it. Fuel your body accordingly and with nutrition that sustains. If you had asked me three years ago if I would have ever considered chiropractic services to be beneficial I probably would’ve shrugged. But now, I use chiropractic, acupuncture and massage services to have a proactive approach rather than a reactive approach to my body’s care, not just for running but for everyday activities. I have found a great provider for my nutrition needs in Infinit Nutrition, which has allowed me to customize the blend for my high metabolism and dietary needs; but also that is flexible to adapt with me as I progress.

The simplest advice though, that I could give, is don’t underestimate yourself. If you’re going to do this, do it right. Don’t fear failure. Aim high with your goals. I went from a 21km Spartan race to a 100km race with the mentality “What’s the worst that could happen?” I made it 66km before I pulled the plug on my first try at an ultra. I did another 100km race less than 3 weeks later and I finished and won. Yet I learned more from the race I failed to finish than any book or blog I’ve ever read, and any training run I’d done to date. You will never know what your body can endure or what you may come up against until you try and face it head on. So dream big, don’t sell yourself short, and work on believing that you can do it. It means putting in the work, having dedication, taking care of yourself, and allowing yourself to grow. You can read about others’ success and listen to advice and take what you can from it, but in the end it is you who will toe that line and ultimately, you are the only one who can make your body keep going all the way to the finish.

I hope you find what works for you, and I wish you luck on your individual journeys. Now strap on those shoes and get out there!

- Jason Kinsella