Tuesday, May 28, 2019

Updated Diet Blog

A blog I have been wanting to write for months yet simultaneously avoiding for months- my diet update. I actually hate the word diet- I prefer eating habits, eating preferences, meal plan, nutritional plan, etc

Before I start this- formalities are needed: this style of eating may work for you, it may not. Please do not blindly copy what I do just because I do it. Listen to your body. If you find it’s causing an unhealthy relationship with food- stop doing it. Do your research before starting it- don’t just take my word for it.

Ok, here we go. Josh has been begging me for years to try low carb. I refused. I didn’t want to fear carbs. I wasn’t in a place, mentally, to give up such a large part of my diet. I was afraid I would become obsessive. I was afraid it was all I would crave. I was afraid of having an unhealthy relationship with food. So I avoided it. Until this year. I finally am in a place where I have a very solid relationship with food and I decided to give it a try for two weeks. 

January 1- that’s what I did. We had left our week long family trip at Disney World and I decided to go all in. I don’t like to call my eating style “keto” because I eat too much protein and not enough fat for “keto”. I also don’t like to call what I do “low carb” as that is an unhealthy way to look at it- I call it high fat / high protein- helps me form my eating habits into a more positive light.

Are carbs bad? Nope. Will they make you fat? Nope. The only way to gain fat is to eat in a calorie surplus- ie: more than you burn. What will limiting your carbs do? I can’t guarantee what it will do for you but I can tell you what it did for me:

After two weeks, my joints felt better, inflammation in my body had decreased, my cravings decreased to almost nothing, and I was losing body fat while maintaining my muscle mass. My overall calories did not change while starting this style of eating. I repeat- MY CALORIES DID NOT CHANGE. 

I am still doing this “diet” 90% of the time. It does make going out to eat much more difficult (which, let’s be honest- is a huge money savor). I will still eat the occasional dessert or high carb meal when we travel but for the most part, I am sticking to the high fat / high protein style of dieting. I feel better and I feel like I look better than I ever have. I am almost heavier than I have ever been and I LOVE IT. 

When I consume carbs now- I can tell my body becomes extremely inflamed (which is normal due to the amount of water the glycogen and carbs in your body need). I feel foggy and lethargic. Will this happen to you? Maybe, maybe not. We also had blood work done in February that deemed us both carb sensitive. Are you carb sensitive? Maybe, maybe not. Only blood work can determine that. 

This post is in no way meant to make you fear carbs. I don’t. I simply love the way my body feels on my high fat / high protein diet!


I highly suggest listening to podcasts from Ben Greenfield and watching Thomas Delauer on YouTube if you want to really dive in to the style of eating. For now- this is what I will continue to do. Doesn’t mean I will do it forever but that’s why they call it body building! 

Friday, May 24, 2019

What is Creatine?

We recently just launched Creatine13 and a lot of people have been asking what it is!



Creatine is a naturally occurring chemical in every human being. It is stored in muscle cells and a small amount is stored in your brain and kidneys. Creatine is one of the most studied and tested supplements in the world. It's role is to help produce ATP in the muscle cells- ATP is energy used by the muscle. By taking creatine13, you can increase your body's ATP production. A higher ATP production in your muscle cells, fibers, and muscle bellies- you will increase your muscle strength, muscle endurance, etc. More strength = larger muscle cells = more gains. 

Some common FAQs of creatine:

When should I take it? 
There is no "best" time, you just need to take it consistently 

Does this replace PRE?
This not a pre workout but it can be combined with PRE

Will yours dissolve?
Yes it dissolves in water or added PRE

Will it aid in weight loss?
More muscle mass = more calories burned = weight loss. It will not create a calorie deficit in your body but if you are in a calorie deficit, adding creatine13 will not cause weight gain

Will it cause me to hold water?
Creatine13 helps pull water into your muscle which can give a puffy appearance. It is highly recommended to drink a gallon of water a day, especially when using creatine. If your body becomes dehydrated- one of the first lines of defense is to store excess water in your face- giving you a puffy look and feel. Again, this is easily avoided by drinking enough water throughout the day 

Can women take this product?
Men and women will both see amazing results from supplementing with creatine13 if you are weight training 

Wednesday, May 22, 2019

Why You Don't See More Companies Offering Samples of Protein

The truth will set you free- and in this case, actually lead you to quality companies that talk the talk and walk the walk

We have learned a lot in the last few years since we have been in the supplement industry- from under dosing to marketing scams to just flat out liars.

Let's discuss protein powder- it's expensive to make. When people say there's no money in protein, there's no money in protein. Especially when you use the high quality that Bowmar Nutrition does. A lot of companies are strictly in the supplement industry to make money (ie: lose fat quickly, take this pill to get "tone", etc). There are NO quality checks when it comes to the supplement industry except for what the company itself imposes on its own products- voluntarily.

It's a scary world which is why we choose to set ourselves apart and operate in a GMP and FDA certified facility. It's why we test in house as well as third party test for quality, microbials, heavy metals, contaminants, etc. We don't have to do those things- we CHOOSE to do them because we are our own best customers and I only want the best of the best in my body.

That being said- 99% of supplement manufacturers do not have access to machines that will fill full size (20+g) sample sizes in house (where most of them can get away with their shady business). If you want a protein sample (or any sample)- you have to outsource. If you outsource, you are subjecting yourself to additional testing that the sample fulfillment company will run on your products. So why don't you see more companies with full size protein samples? Because many are lying to you about what's actually in their product and they don't want these fulfillment companies to test their products because they know what they are claiming isn't actually what is in their products.

Luckily, if you're reading this, you are probably already know (and trust) bowmar nutrition! Which is why I am so happy to announce we have our protein samples on our website available for everyone. We stand behind our products which is why we have 0 issues getting our protein into sample sizes for everyone to try- plus- they make great travel buddies too!

Take a look around- if you are ordering supplements from a different company and they offer samples in other products but not protein- raise your eyebrow. Ask the question- WHY! As a consumer- you deserve to be as informed as possible and I truly hope this blog helped shed some light!

Monday, May 13, 2019

Traveling With Supplements- My Tips!

We travel- A LOT. In fact, I am writing this in 12D on my O’hare flight. I am on roughly 50-70 planes a year, 1-2 cruises, 5 months of roadtrips, and extended stays in foreign countries. As we all know- food varies- especially on international travel. It can also be difficult to keep up on your training. But you literally have no excuse to not remain diligent on your supplement regiment. 

If you are new to my blog, welcome. I have another blog post titled “supplement checklist” and it detailed when I take my supplements as well as a link to each product that further explains in detail what each one does as well as a link to order. 

Now that the formalities are out of the way- let’s get to the good stuff







As I stated- I am on almost 75 planes a year. Many of those trips I do not bring a checked bag so I am limited on space in my carry on. My clothes usually make up 1/2 my bag, shoes 1/4 and supplements the remaining 1/4. 

On Domestic flights- there are NO limits on powders. Literally none. You could bring 45lbs of powder through TSA if you were so inclined. I have NEVER had a powder taken from me from my carry on on either a domestic or international fight. There are very rare cases that a tub of product will trigger an alarm in which TSA will swab in and return it to you. This happens to me maybe 5% of the time I fly. There are very, very few instances in which they will take a product from you and that only is when the swab detects something on the outside of the tub (it could be a multitude of things ranging from soap, perfume, gun powder, etc). If you are worried about TSA, simply check your bag and put your supplements in there. For international fights- it is recommended you contact the airline directly to discuss powder restrictions for your specific itinerary. 

So, how do I pack my supplements? It depends on how long I am going to be traveling for. Our shaker cups come with containers that can fit 10 scoops of PRE in them. If I will be traveling for longer than 10 days, I will simply pack the entire container of PRE instead of packing multiple tiny containers. To save room on the way back, I will only pack the exact number of scoops I need if I am packing the entire container so I can recycle it when I am done with it instead of lugging it all the way back home. The same goes for all powders. Our pills (probiotics, fish oil, and Joint 16) can all fit in the pill container portion of our shaker cup containers). Some people also use plastic baggies but we are very committed to limiting our waste contribution so the reusable containers can really come in handy instead of using a ton of plastic baggies that will just be thrown away. 

For short trips, I will pick 1 flavor of protein and pack the 1lb tub and use only that flavor for the time I am traveling. For a trip that warrants a checked bag, i will either pick a 5lb tub or multiple 1lb tubs of different flavors. I also bring 1 bar per day that I will be gone- including travel. 

Now, let’s talk water. I highly recommend bringing an empty gallon through TSA or an empty shaker cup and filling it up by your gate. Flying can be extremely hard on your body and I recommend 10oz of water for every 1 hour you are in the air (as a general rule of thumb)

The same rules also apply for cruises- we pack all our supplements for the exact number of days we will be on our trip + travel! It is always recommended to contact the specific cruise line but I have been on just shy of ten cruises and have never had an issue- just might take an extra hour or two to get your bags!


I truly hope these tips helped with traveling with supplements!