Expert Profile: Krista Schaus

Krista in competition

Achieving an award winning physique means pushing the limits –- and sometimes pushing the limits also means pushing the balance of how our body performs and functions.

Krista Schaus, a competitive athlete, strength coach and Precision Nutrition contributor, is proving to be an up-and-comer in the realm of natural bodybuilding and definitely knows something about balance. As a certified Biosignature Assessor, Krista’s approach to training herself and her clients is based on the concept that the body will naturally strive for balance.

Many competitors at her level take a very short-term, “shotgun” approach leading up to the competition in order to get hard results fast, but then find that their results are too difficult to maintain. Though impressive, their results come at a price: altered hormonal levels, a damaged metabolism, and compromised levels of health.

These imbalances are not limited to those aiming for a competition-level physique. They can also occur in people at all different levels of health and body composition, and strongly influence our ability to achieve an optimal level of health, physique and performance. At a recent seminar presenation, Krista outlined the three most common hormonal imbalances that occur.

Sugar

Poor glucose metabolism or sugar management. Indicated by high triceps caliper reading.

This is a common problem because our relationship with food has changed over time. Now, the food we eat is made up of mainly non-food, high-carbohydrate products. Combined with our sedentary lifestyles, our muscles aren’t receptive to storing or using carbohydrates appropriately.

Stress

High levels of sensitivity to cortisol, your stress hormone. Indicated by a high umbilical caliper reading.

Cortisol is needed for split seconds to stay alive but ongoing, sustained stress can result in chronic cortisol elevation. This can lead to adrenal fatigue.

Sleep

Poor quality and/or quantity of sleep. Affects all caliper readings/hormones.

Your hormones won’t recharge if you don’t get sleep.

*        *        *

Most often the solution is quite simple: Eat real food and clean up carbohydrate sources, manage your stress, and improve the quality and quantity of your sleep. On their own, these strategies are often enough to reset the balance. But sometimes eating well and getting a good night’s sleep just isn’t as easy as it sounds.

Using supplements to fill nutritional gaps is something that Krista respects and values for her own goals. Depending on the training goal, time of the year or specific symptoms she may be dealing with, Krista keeps a wide variety of supplements on hand.

Though she frequently rotates various types and brands of supplements in and out of her plan (as well as 2-4 week periods of no supplements to improve effectiveness), supplements that are the staples in her regimen are also the ones she recommends as the foundation to moderate hormonal imbalances.

Fish oils

Ideally these are a combination of capsules for convenience and liquid for home. Her rule of thumb is 1 gram per 10 pounds of lean mass (on average of 12 grams per day for women) in divided doses, where a capsule is 1 gram and a teaspoon of liquid is 4 grams. Fish oils have been shown to improve almost ANY and EVERY ailment, condition, illness or issue that we as humans suffer from.

Magnesium & zinc

These are the two most common mineral deficiencies — studies estimate that such deficiencies affect 80 to 90% of North Americans (see All About Nutrient Deficiencies for more). Both these elements are critical to proper absorption of all our nutrients, metabolism and hormone balance. Krista recommends 2 to 3 ZMA (zinc magnesium B6 supplement) before bed on an empty stomach. The more you weigh, the more stress you are under or if you are a competitive athlete “in season” go for 3. Most women take 2.

Glutamine & glycine

The dynamic duo of amino acids, and two affordable and easily accessible supplements. These will do an almost endless list of things for you: improve recovery from training; heal an unhealthy digestive system; improve the way your body handles carbohydrates; and increase cognitive function. You will feel the difference with these. Krista generally recommends 1 teaspoon of both these upon waking, around your workout (before and after) and before bed. Glycine is best absorbed under the tongue and because it is derived from sugar cane (no worries, it’s carb free), it tastes good too! Glutamine can also be taken before every meal if you have had chronic tummy problems.

A greens supplement

We do not eat enough organic, local, fresh fruits and vegetables. In addition, the quality of our soil and consequently our produce has deteriorated over the years. To get your daily dose of greens, which will contribute to an alkaline environment in your body, supplement with 2 servings a day of a “greens’ supplement. Krista likes Progressive Nutrition and Genuine Health brands, as well as “Greens to Go”. (“I love this convenient product for the busy woman on the road!”). Mix half a serving in your protein shakes to start, and work up to 1 full serving. An alkaline body is a healthy body and will make a world of difference in your physique, energy levels and health now and into the future.

A broad-based multivitamin

When looking for the right multi, look for natural ingredients. The problem with most multivitamins is that they are from synthetic forms. Aim to get them from a health food store rather than the drug or grocery store; as with most supplements, you do get what you pay for. Krista likes Progressive Nutrition’s Active Women’s Multivitamin. However, she points out that every so often, you may want to switch it up and use different brands and formulas. Avoid “one a day” formulas; instead, look for a multi that is best taken a few times throughout the day.

Supplement tray

When you add to these staples the supplements Krista needs to support her workouts and any other imbalances she is trying to correct/prevent, it’s easy to see how complicated supplementation might get! An active work and travel schedule combined with an ever-changing supplement protocol meant that Krista needed to find a strategy early on to keep her supplements as simple as possible. She found some great solutions at the local dollar store.

Various sized craft containers. Krista uses the small and medium ones to hold her capsule and powdered supplements when she’s travelling, and the large one (that looks like a small tackle box) stores all her different supplements she needs throughout the day.

Supplement canisters

Canisters. Instead of sugar, salt and flour, Krista’s canisters are filled with chocolate and vanilla protein powder, and a post workout carb powder such as Surge or Vitargo. Smaller canisters house amino acids like glycine and glutamine.

Thermos brand cooler bag. The bag Krista uses is quite stylish and most would never know it is not a purse! They make also great gifts for friends and family. With a number of coolers in different sizes and styles, Krista always has one that can accommodate the amount of food she needs to carry with her.

Whether supplements are already a part of your current nutritional plan, or whether you are considering how to work them in, it’s important to consider your individual needs. Introduce additional supplements only if you need particular things to improve your health, body composition, and/or performance.

And for Krista, the mindset plays an important role in how effective any supplement can be. She says, “Don’t think negatively about supplements. How you think about what you are taking also makes a big difference. Additionally, how many people do you know that take numerous prescription medications each day, and likely for life, and do not think twice about that? Prescriptions are band-aid solutions that hide symptoms rather than deal with root causes. Supplements, proper nutrition, exercise and an overall joyous balanced life are proactive approaches to health. Be proactive and you will be on your way to achieve your best and most balanced body!”

Krista Schaus is a Canadian Powerlifting Champion and record holder, strength coach and owner of Defining Edge Fitness Inc. Her Poliquin Performance certification in both Strength and Conditioning, and Biosignature Modulation makes her a much sought-after coach around the world! Krista’s 2008 challenge was to enter the world of bodybuilding, and since January has successfully competed in local, provincial and national level contests.

For more information on Biosignature Modulation and Krista’s service, you can reach Krista through her site Defining Edge.

To follow Krista’s journal of nutrition and training, check out her Daily Diet Journal.