Remember, you are your own biggest advocate, and by changing the way you talk to yourself, you can change your life.
Practicing self-compassion can help you break free from negative self-talk and build resilience in the face of challenges. Instead of beating yourself up over mistakes, treat yourself with kindness and understanding, just as you would a friend who is going through a tough time.
Recognize that setbacks and failures are a natural part of the learning process and an opportunity for growth.
Often, we hold ourselves back by setting unrealistic goals or by setting too many goals at once. This can lead to overwhelm and a feeling of failure before we even begin.
To set achievable goals, start by identifying what you want to achieve and why it's important to you. Then, break down the goal into smaller, manageable steps that you can work towards each day or week. Make sure these steps are realistic and achievable, based on your current skill set and available resources.
When setting goals, it's important to be specific and measurable. Instead of setting a vague goal like "lose weight" or "get in shape," set a specific goal such as "lose 10 pounds in 2 months" or "run a 5k by the end of the year." This will help you track your progress and stay motivated.
Remember, achieving your goals is a journey, not a destination. Enjoy the process and celebrate each step along the way.
Embracing failure as a learning experience means recognizing that failure is a natural part of the learning process and an opportunity for growth. It involves reframing failure as a valuable experience that can help you learn, grow, and ultimately succeed.
Instead of viewing failure as a personal weakness or a reason to give up, view it as a necessary step towards success. Recognize that failure provides valuable feedback on what went wrong and how you can improve in the future.
It's also important to take responsibility for your failures and learn from your mistakes. Avoid making excuses or blaming others for your failures, and instead, focus on what you can do differently in the future. This may involve seeking feedback from others, reflecting on what worked and what didn't, and making adjustments to your approach.
Finally, it's important to recognize that failure is not the end of the road but simply a detour. Embracing failure as a learning experience can help you build resilience and bounce back from setbacks stronger than ever before.
It's easy to fall into the trap of waiting for the perfect moment or for conditions to be just right before taking action. However, this mindset can be incredibly limiting and can prevent you from making progress towards your goals.
Instead of waiting for the perfect moment, start taking small steps towards your goals today. Break your goals down into manageable tasks and start working on them one at a time. Remember that progress is better than perfection. Perfectionism can lead to procrastination and inaction, which ultimately holds you back from achieving your goals.
Taking action also means being willing to make mistakes and learn from them. Don't be afraid to try new things, experiment, and take risks. Even if things don't go exactly as planned, you can still learn from the experience and use that knowledge to improve and make progress toward your goals.
Remember that taking action is not a one-time event, but a continuous process. Keep taking small steps towards your goals every day, and eventually, those small steps will add up to significant progress.
The people you spend time with have a significant impact on your mindset, attitude, and behavior. Being around positive influences can help you stay motivated, focused, and inspired.
Positive influences can come in many forms, including family, friends, mentors, coaches, and colleagues. Seek out people who uplift and support you and who believe in your potential. Being around positive influences can help you develop a growth mindset and give you the confidence to take on new challenges and pursue your goals.
It's essential to surround yourself with people who have a positive attitude and encourage you to grow and improve. Negative influences, on the other hand, can hold you back and drain your energy. Be mindful of the people you spend time with and how they make you feel. If someone consistently brings you down or undermines your efforts, it may be time to limit your time with them or cut ties altogether.
Remember that positive influences can also come from outside of your immediate circle. Seek out books, podcasts, and other resources that inspire and motivate you. Attend events and conferences where you can connect with like-minded individuals and learn from experts in your field.
One of the most important aspects of self-care is taking care of your physical health. This includes eating a healthy and balanced diet, exercising regularly, and getting enough sleep. Eating a healthy diet can help you maintain energy levels and focus, while regular exercise can help reduce stress, boost your mood, and improve your overall health. Getting enough sleep is also crucial for your physical and mental well-being, as it helps your body rest and recover.
In addition to taking care of your physical health, practicing self-care also involves taking care of your emotional and mental well-being. This can include things like practicing mindfulness, seeking therapy or counseling when needed, and engaging in activities that promote relaxation and stress relief, such as yoga or meditation.
Cultivating a growth mindset is about adopting a positive attitude towards challenges and setbacks. Instead of seeing them as insurmountable obstacles, you view them as opportunities to learn, grow, and improve. By embracing challenges, you allow yourself to step out of your comfort zone and push yourself to new heights. You also develop a belief in your own ability to improve and learn new skills through dedication and hard work. This mindset can help you overcome self-doubt and fear of failure, and allow you to approach new tasks and challenges with a sense of curiosity and enthusiasm. By continually striving to develop your abilities and skills, you can achieve your goals and live a fulfilling life.
Setting boundaries is an essential component of taking care of yourself and getting out of your own way. Saying "no" to commitments or tasks that don't serve your goals or values can help you prioritize your time and energy. When you set boundaries, you create a clear line between what you're willing to accept and what you're not, which can help reduce feelings of overwhelm, burnout, and resentment. It can be challenging at first, especially if you're used to saying "yes" to everything, but remember that it's okay to prioritize your own needs and goals.
You can start by identifying areas where you feel stretched thin or overcommitted and setting limits on what you can take on. Additionally, be clear and direct in your communication with others about your boundaries, and be willing to enforce them when necessary.
Celebrating your successes is an important part of staying motivated and inspired to keep moving forward. Recognizing your progress, no matter how small, helps build momentum and confidence in your abilities. It's important to acknowledge your hard work and dedication and take the time to celebrate your accomplishments. Celebrating can take many forms, from treating yourself to something special, to sharing your achievements with friends and family, to simply taking a moment to reflect on your progress and feel proud of yourself. You are not only recognizing your own hard work and achievements but also inspiring yourself to continue pursuing your goals and aspirations.
We've all heard the phrase "muscle memory" thrown around in the gym or on the field, but have you ever wondered why it seems to disappear after a lengthy period of inactivity? In this article, we'll dive into the science behind muscle memory and why we lose it when we stop training.
First off, let's define what muscle memory is. Muscle memory is a term used to describe the ability of your brain to quickly and efficiently recall motor patterns that it has already learned. These motor patterns are stored in your brain's long-term memory and can be accessed without conscious effort or thought.
So, why do we lose muscle memory when we stop training? The answer lies in the concept of neuroplasticity. Neuroplasticity refers to the brain's ability to adapt and change in response to stimuli. When we consistently perform a particular movement or activity, our brains form neural pathways that allow us to complete that activity more efficiently in the future. However, when we stop training and performing these movements, those neural pathways weaken and eventually disappear through synaptic pruning.
This can be frustrating for athletes who take a break from training and then find that their performance has declined significantly when they return. However, the good news is that you can reactivate these neural pathways fairly quickly through practice and repetition. This is why it's important to gradually ease back into training after a period of inactivity rather than trying to jump right back in at the same intensity as before.
Another factor that contributes to the loss of muscle memory is muscle atrophy. When we stop training or suffer an injury, our muscles no longer receive the same stimulation level and therefore begin to shrink and weaken, causing changes in how we perform specific movements and reduction or loss of the muscle's ability to generate the same amount of force as before. However, it's important to note that muscle atrophy doesn't happen overnight. Research has shown that it can take up to two weeks of complete inactivity before significant muscle loss occurs, meaning that taking a short break from training, such as a week-long vacation, is unlikely to cause considerable muscle atrophy or loss of muscle memory.
What can you do to prevent muscle memory loss during periods of inactivity? The key is maintaining some activity level and keeping your neural pathways engaged, even if you cannot perform your usual training routine. These exercises could include stretching, bodyweight exercises, or visualization exercises where you mentally rehearse the movements you want to retain.
In addition, it's important to gradually ease back into your training routine when you return to the gym or field. This will give your muscles and neural pathways time to readjust and prevent injury. Don't try to jump right back in at the same intensity as before – start with lighter weights or lower-intensity activities and gradually increase as your body adjusts.
]]>In summary, maintaining muscle memory is crucial for achieving peak athletic performance, and taking breaks from training can lead to its gradual loss. However, by engaging in some level of activity and gradually easing back into your routine after a period of inactivity, you can help prevent significant declines in performance. Remember that muscle memory is just one piece of the puzzle for achieving your fitness goals, and a well-rounded approach that includes strength, endurance, and technique is critical to success.
Welcome to the new year! As we turn the page on another calendar, it's the perfect time to set some new goals and make some resolutions for the year ahead. If you're a sports enthusiast, chances are that one of your resolutions is to improve your athletic performance or take your training to the next level. Whether you're a seasoned athlete or just starting out, setting and sticking to effective New Year's resolutions can be a challenge. But with a little planning and some smart strategies, you can make this the year that you finally achieve your sports nutrition and performance goals.
One key to achieving your New Year's resolutions is to turn them into habits. According to Lally, Van Jaarsveld, Potts, and Wardle (2010), habits are formed through repeated actions, and it takes an average of 66 days for a behavior to become automatic. This means that it's important to be consistent in your efforts, setting aside dedicated time each week to train and work towards your goals. Verplanken and Orbell (2003) also found that the frequency of a behavior, the length of time it has been performed, and its psychological importance all influence the strength of a habit. In other words, the more often you perform a behavior and the longer you do it, the more automatic it becomes.
Another strategy for making your New Year's resolutions stick is to focus on the benefits of reaching your goals. Rather than focusing on the challenges and obstacles you might face along the way, try to keep your eyes on the prize and the positive impact that achieving your goals will have on your life. This might include improved health, increased energy, and endurance, or a sense of accomplishment and pride in your achievements (Duhigg, 2012).
To create lasting change, Duhigg (2012) suggests replacing old habits with new ones using the "habit loop," which consists of a cue, a routine, and a reward. By identifying the cues that trigger certain behaviors and replacing the old routine with a new one, you can create a new habit that serves your goals rather than hindering them.
Finally, don't be too hard on yourself if you don't achieve your goals right away. The journey towards improved sports nutrition and performance is often filled with ups and downs, and it's important to be patient and persistent in your efforts. Remember, progress is often slow and incremental, and it's important to celebrate the small victories along the way.
In conclusion, making effective New Year's resolutions for your sports nutrition and performance goals is all about being realistic, having a plan, being consistent, focusing on the benefits, and being patient and persistent. With these strategies in mind, you can make this the year that you finally achieve your goals and take your athletic performance to the next level.
References:
Lally, P., Van Jaarsveld, C. H. M., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009.
Verplanken, B., & Orbell, S. (2003). Reflections on past behavior: A self-report index of habit strength. Journal of Applied Social Psychology, 33(6), 1313-1330.
Duhigg, C. (2012). The power of habit: Why we do what we do in life and business. Random House.
]]>Building new habits doesn’t always have to be done from scratch. Leveraging existing patterns is an excellent way to develop new ones, which is where habit stacking comes in.
A simple and practical way to apply habit stacking to your life is to identify something you do every day and pair it with a new activity.
]]>Quick Definitions
Neurons: The basic building blocks of the brain and nervous system are neurons ( or nerve cells). Neurons are the cells that receive sensory information from the outside world, give motor commands to our muscles, and transform and relay electrical signals at each stage along the way.
Synapse: The space between two neurons where a neurotransmitter relays nerve impulses from the axon of a presynaptic (sending) neuron to the dendrite of a postsynaptic (receiving) neuron. More simply, the structure that helps two neurons communicate.
How much of that 9th-grade Spanish do you actually remember? If you aren’t regularly speaking Spanish, probably not much. Synaptic pruning is the brain’s way of eliminating unused neural pathways to make way for new connections formed by repetition or neurotransmitter influence. Depending on a person’s lifestyle, occupation, and habits, specific synapses gradually get pruned, whereas others become stronger (2)
For example, if you practice the violin regularly, your brain will increase the synapses necessary for that activity. Synapses that go unused become “pruned” to increase the brain’s efficiency (3).
Habits are everyday actions we take, often without putting conscious thought. The specific way you tie your shoes, brush your teeth, and make your coffee in the morning are three examples of the countless actions you take each day.
Your habits reinforce various connections in the brain; the more you do something, the stronger the neural connection between neurons becomes.
The good news is that you can take advantage of established neural connections to build new habits.
Building new habits doesn’t always have to be done from scratch. Leveraging existing patterns is an excellent way to develop new ones, which is where habit stacking comes in.
A simple and practical way to apply habit stacking to your life is to identify something you do every day and pair it with a new activity.
The good news is that the two behaviors don’t necessarily need to be related or identical. What matters more is that you set an implementation intention like so:
“After/before [habit], I will perform [new behavior].”
Be as precise as possible to boost your chances of success. Here are a few examples:
“After brushing my teeth in the morning, I will stretch for five minutes.”
“After I get in bed in the evening, I will read five pages of a good book.”
“Before I get home from work, I will think of something good that happened that day.”
Habit stacking works great by combining actions in pairs, but nothing suggests that you must stop there. You can go even further and stack three, four, or even five actions into beneficial sequences.
For example, you can start with a 5-minute stretch after brushing your teeth in the morning. A while later, you can add a third activity, such as meditating. So:
“After I brush my teeth in the morning, I will stretch for five minutes, and then I will sit down and meditate for 60 seconds.”
There is no limit to how many activities you can string together. In addition, you should work on increasing the intensity or duration of certain positive habits. For example, you can start with a minute of stretching after having your morning coffee and gradually work up to 10 minutes or more.
References
Free radicals can harm our cells, increasing our risk of chronic diseases like cancer, heart disease, and diabetes. The result of having too many oxidants and not enough antioxidants, called oxidative stress, can cause damage to the lipids, nucleic acids, and proteins in your body. This damage can change their structures, which disrupts the way they work together and affects critical signaling pathways. However, antioxidants can help to neutralize these free radicals, protecting our bodies from their harmful effects. (4)
Some common antioxidants include vitamins C and E and carotenoids like beta-carotene and lutein; however, CBD exhibits much more antioxidant activity (30–50%)(5) than α-tocopherol (Vitamin E) or vitamin C. While the FDA only classifies vitamins A, C, & E as antioxidants, substances like glutathione, CoQ-10, phenols, polyphenols, and many more have the ability to reduce oxidative stress with antioxidant properties. By incorporating antioxidant-rich foods into your diet, you can help protect yourself against a range of chronic diseases and maintain optimal health.
]]>
A macronutrient is a type of nutrient that is required by the body in relatively large amounts. These nutrients include carbohydrates, protein, and fat, which are all necessary to maintain proper health and energy levels. Each of these macronutrients serves a different function in the body, playing important roles in everything from cell growth to hormone production. For example, carbohydrates are the main source of energy for most cells and tissues, while protein helps to build new cells and repair damaged tissue. Fat is also essential as a source of fuel, as well as an important component of many hormones.
Each of these macronutrients have their own caloric content - which is the amount of energy a gram of each macronutrient produces. Proteins and carbohydrates produce four calories per gram, while Fat contains nearly double, with nine calories per gram.
Ethyl-alcohol, the only “safely” consumable form of alcohol, has been called “the fourth macronutrient” because it too has a calorie content. With ~7.1 calories per gram, alcohol is very calorie dense. Unlike proteins, carbs, and fats, alcohol has little to no nutritive value, meaning that it serves no function in the human body.
7 calories may not sound like much, but once you consider that a standard drink contains roughly 14 grams of alcohol per serving, and typically contains carbs like sugar, it’s easy to understand how quickly the calories can add up.
Around 90% of absorbed alcohol is metabolized in the liver by an enzyme called alcohol dehydrogenase (ADH) which results in two products - NADH and Acetaldehyde. Acetaldehyde is extremely toxic to the body, causing cell damage and disrupting key bodily functions. Because of this, the liver prioritizes metabolizing it above other macronutrients to prevent further possible damage.
The product of acetaldehyde metabolization, acetate, provides ample energy for many bodily processes, reducing the body’s need to break down fat stores for energy. With energy needs met, carbs and fats consumed with alcohol will be treated like any other caloric excess and be stored for later - making it particularly difficult for weight loss. So for those trying to change their body composition, frequent alcohol consumption is incredibly counter-productive.
In a 2014 study, researchers tested the hypothesis that alcohol consumption following concurrent exercise decreases muscle protein synthesis, therefore decreasing possible muscle growth. They found that even when alcohol was consumed with protein, alcohol suppressed the anabolic response rates in skeletal muscle tissues, which may “impair recovery and adaptation to training and/or subsequent performance.” So, hitting the bar after a tough workout or won game may hinder your body’s ability to recover and build muscle.
While evidence shows that drinking can be a major roadblock for those looking to change their bloody composition, alcohol consumption is an individual’s decision to take into account when assessing habits that support or hinder your goals.
---------------------------------------------------------------------------
Math answer & explanation: 1 standard drink has 14g of alcohol per serving. 1 gram of alcohol contains 7.1 calories. 14 x 7.1 = 99.1 calories per drink (without accounting for any other macronutrients). 5 Standard drinks would be ~ 497 calories, or about 25% of the recommended daily caloric intake (USDA)
Skeletal muscles are made up of string-like bundles of muscle fibers. These fibers contain thousands of parallel-aligned chains of myofibrils. Each myofibril is divided lengthwise into segments called sarcomeres. A sarcomere is composed of both thin filaments, which are typically made up of two light and twisted actin strands, and thick filaments, which are made up of bulkier myosin strands. At either end of each sarcomere, there is the z-line, which is a boundary created by alternating thin filaments and marks the sides of each sarcomere.
A muscular contraction is essentially about bringing those z-lines closer together.
When you want to move a muscle, your cerebral cortex sends a signal via the motor neuron channel - exciting a muscle cell. This triggers a process called excitation-contraction coupling, where myosin repeatedly binds to actin and in a Powerstroke motion moves along the actin filaments - shortening the distance between the Z-lines. This is happening across the entire muscle fiber at once and in synchronicity, resulting in your muscles contracting, pulling on a tendon that is attached to a bone - allowing movement.
Now that you understand the basics of what a muscle is and how it works, let's get into what is occurring to muscle during and after exercise.
-------------------------------------------
We understand that for some, this might have been too simple of an explanation and doesn't explain the beautiful process of muscular contraction. To others who might only remember the function of mitochondria from the entirety of high school biology - too complex. To make all of the After Bar community happy, you can find a full crash course on muscles here.
]]>
Most people obsess over their workouts, but what you do immediately after each session can profoundly impact your long-term results. Similarly, giving your muscles enough time to recover between workouts is a crucial component of consistency and optimal physical performance.
Read on to learn more about muscle recovery and post-workout routines, how the two connect, and what it means for you.
]]>Most people obsess over their workouts, but what you do immediately after each session can profoundly impact your long-term results. Similarly, giving your muscles enough time to recover between workouts is a crucial component of consistency and optimal physical performance.
Read on to learn more about muscle recovery and post-workout routines, how the two connect, and what it means for you.
A post-workout routine is a sequence of activities you perform after a training session. For example, if you enjoy traditional gym training, your post-training routine will begin as soon as you complete your last set.
Having a post-training routine is beneficial for reaping greater benefits from your training and establishing positive habits. It can also support muscle recovery, reduce muscle soreness, and maximize potential muscular hypertrophy (1).
There are a lot of activities you can perform after training and many ways of combining them to align with your long-term goals and needs.
1. Rehydrate - exercise often leads to fluid loss due to sweating. Drinking water after finishing a workout is essential for replacing lost fluids and preventing dehydration because it can lead to fatigue, muscle cramps, brain fog, headaches, and more (2, 3, 4). Water is also vital for supporting your body’s internal processes, including muscle protein synthesis, which is essential for good recovery and muscle gain (5).
2. Massage your muscles - hypertrophy training often includes large amounts of training volume, leading to stiffness and soreness (6). Massaging your muscles after training is beneficial for preventing these effects, kickstarting the recovery process, and improving your mobility (1). A great option is to use a foam roller for self-myofascial release (7).
3. Eat protein - The nutrient supplies your body with the building blocks (amino acids) it needs to repair damaged muscle fibers and promote their growth (8). Eating enough of the nutrient also supports protein turnover rates, reducing the risk of losing muscle while dieting to get lean (9).
1. Hydrate - just as hydration matters for muscle gain and fat loss, it’s also essential for general health, so drink up after training (10). Stick with water, tea, and milk.
2. Meditate - mindfulness practices aren’t traditionally added to post-workout routines but sitting down and meditating after working out can be great. Doing so is beneficial because working out floods your body with endorphins, elevating your mood and calming your mind (11). As a result, mindfulness practices can have more pronounced health effects.
1. Stretch - post-training stretching has become increasingly popular. Lengthening your muscles and keeping them stretched for a while is good for making you more flexible and better able to assume a variety of poses. Research also notes that post-training stretches can promote recovery and reduce muscle soreness (12).
2. Take a cold shower - having a cool or cold shower after training is beneficial for reducing inflammation in your muscles and lowering the risk of muscle soreness that often occurs due to damage to muscle fibers. Brave individuals can also dip their toes in ice baths which have more pronounced effects than cold showers (1).
3. Consume magnesium - the essential mineral is important for numerous functions inside the body, including those related to your metabolism and mental health (13, 14). Taking some magnesium after working out is a great way to replenish the mineral and promote muscle relaxation. According to research, supplementing with the mineral encourages muscle relaxation, reduces soreness, and might even support your athletic performance (15).
4. CBD - Cannabidiol (CBD) has shown in pre-clinical studies to reduce delayed onset muscle soreness (DOMS) and have anti-inflammatory and analgesic (pain relieving) properties (18) - helping athletes recover and reset for future training.
Taking the time to give your muscles a rest allows for them to repair and grow through muscular hypertrophy. Overtraining or training a specific muscle group too soon interrupts that process and can lead to decrease gains, low-energy availability, or even in rare cases, rhabdomyolysis, a condition that results from the breakdown of muscle fibers, which leak into your blood and can cause permanent kidney and cardiovascular damage(19)
Everyone can push themselves to their limits for a short period, but true athletes focus on recovery and attack each workout in a fresh and recovered state. As a result, they perform better and are at a lower risk of acute and chronic injuries.
Most of us are eager to learn advanced exercises, do challenging routines, and try various intensity techniques to spice up our training; but in order to ensure that all of that hard work produces results - we need to rest and recover.
]]>Caffeine content
If you’re looking for a morning dose of caffeine, look no further than matcha. Coffee contains 80-100 milligrams of caffeine which takes effect almost immediately. In contrast, one teaspoon of powdered matcha (a typical serving) has about 60 to 80 milligrams of caffeine. Coffee outpaces matcha when it comes to caffeine but matcha’s added benefits may convince you to break your coffee habit.
Unlike coffee, matcha contains phytonutrients like L-theanine which can help your body process caffeine more gradually and ward off the afternoon coffee slump. A 2014 study on the effects of green tea and memory showed promising results. Participants drank a milk whey-based soft drink containing 27.5 g of green tea extract or a milk whey-based soft drink before their brain activity was evaluated in a functional magnetic resonance imaging. Green tea drinkers showed greater working memory processing or short term memory activity.
In addition to boosting alertness and helping you feel more focused, caffeine can help boost metabolism. Studies conducted on animals show that consuming green tea, including matcha, can help increase resting fat metabolism and fat oxidation but more research needs to be done on human subjects to confirm these results. Researchers suggest that caffeine boosts brown fat, also known as “good fat.” Brown fat is part of the essential fat in our bodies which helps generate heat, metabolize nutrients, and regulate fat accumulation.
EGCG and other antioxidants
Matcha has long been renowned for its high antioxidant content; including catechins, flavonoids, and polyphenols, especially epigallocatechin gallate (EGCG). Antioxidants are important because they help prevent or slow damage to cells and ward off diseases like cancer and heart disease. When we don’t consume enough antioxidants, our bodies are subject to oxidative stress which can lead to a decrease in performance, inflammation, wrinkles, and general malaise.
EGCG in particular has been shown to boost health both inside and out. The polyphenols and antioxidants found in matcha have antimicrobial, anti-inflammatory, and antineoplastic properties which can help tame oily skin, reduce acne, and improve skin elasticity for a younger-looking visage. You can enjoy these benefits when consuming matcha or when using it topically in skin care products.
A reason to smile
Coffee is an acidic beverage which can cause heartburn and bad breath. Coffee creates an acidic environment in your mouth which can contribute to bacteria growth and cavities. Java drinkers also know that coffee can stain your enamel and lead to yellowed teeth.
In contrast, matcha’s high flavonoid content (30% of the dry weight of a leaf) has been shown to reduce the growth of harmful oral bacteria like P. gingivalis, Prevotella intermedia and Prevotella nigrescens and boost enamel strength. In fact, matcha can help prevent the formation of plaque and bacteria that cause cavities.
Acid vs. alkaline
Thanks to its lower acid profile, matcha is also less likely to cause heartburn or other stomach upset associated with coffee. Coffee can lead to the overproduction of stomach acid which may make you feel queasy on your commute or even contribute to ulcers down the line. Coffee registers around 5 on the pH scale (where 7 is neutral) while matcha is an alkaline 9. Consuming more alkaline foods can help your body produce good bacteria and protect the natural functioning of your immune system.
]]>Carbohydrates are the body’s preferred energy source. Although carbs sometimes get a bad rap, they are a vital part of any diet. Carbohydrates think rice, bread, and fruit come in many different forms. The body uses chemicals like insulin to break down carbohydrates into glycogen which fuels your muscles, provides energy to your brain, and maintains your daily bodily functions. Not only do carbs power your muscles but they fuel your workout.
“Depending on how intense your workout is, you may want to prioritize simple carbs around 30 minutes before your workout because they digest quickly and provide quick energy,” said Registered Dietician Malisa Nguyen. “If you’re eating more than 30 minutes before your workout, you can have complex carbs because they will take longer to digest, but will stabilize your blood sugar a bit better, which will last a longer duration through your workout.”
Carbohydrates also play a big role in post-workout recovery and the absorption of protein and fats. Studies show that a post-workout meal that includes fructose or fruit sugar is most beneficial to replenishing stores of glycogen in both the muscles and the liver
An often overlooked carbohydrate is fiber. Fiber is the indigestible portion of plant-based food that slows digestion and helps the body process nutrients.
Protein is the backbone of any athlete’s nutrition. Proteins are made of 22 amino acids, nine of which cannot be produced by the body and can only be obtained through food. Unlike carbohydrates and fats, the body doesn’t store proteins. But this doesn’t mean you need to go full carnivore, when done correctly a vegan diet can provide adequate protein for athletes.
“Oftentimes, people fear that being on a plant-based diet means they won’t have optimal muscle protein synthesis. In fact, as long as you’re getting those essential amino acids, it doesn’t matter where it comes from,” Nguyen said. “When it comes to a plant-based diet, you may have to be more thoughtful about incorporating different kinds of plant proteins for that full amino acid composition. But to me, this is actually a great thing — it encourages more variety in your diet.”
Protein needs vary based on your goals, activity level, gender, and age but experts agree that a high-protein diet can also be helpful for weight loss and body recomposition.
One of the easiest ways to meet your protein needs is through convenient whole foods like protein bars or meal replacement bars. Many of these options are vegan and formulated in the correct ratio of carbs, fats, and proteins for optimal absorption.
]]>Gratitude allows us to acknowledge and appreciate the joyful aspects of our lives and consciously give thanks for what we currently have. For some, a gratitude practice may include creating a list of five things you are grateful for each day; others may express and experience gratitude through meditation or prayer.
Practicing gratitude is one aspect of living mindfully. Taking time to acknowledge and focus on the positive things in our lives forces us to slow down and savor each moment. We can express and experience gratitude for large things in our lives like our health and family but we can also find gratefulness in the smallest aspects of everyday living. Notice how you feel after your first sip of hot tea on a cold day or appreciate the feeling of relief after taking off your shoes when you get home.
There are no shortage of studies describing the benefits of mindfulness but research specifically conducted on gratitude reveals just how helpful this practice can be to people in mental distress. A recent study of 293 university students seeking mental health services examined how a gratitude practice can directly affect mental health and clarity, especially depression and anxiety.
All students received counseling but two thirds were given a writing activity to accompany their mental health apportionments. The first group was asked to write a letter of gratitude to another person each week for three weeks. The second group wrote about their thoughts and feelings related to negative experiences.
After 12 weeks, the students who were assigned to write gratitude letters showed a greater improvement in mental health than the students who wrote about their deepest thoughts. There is already sufficient evidence to suggest that gratitude can benefit healthy individuals, but this unique study confirms that gratitude can benefit people in distress as well.
But the benefits don’t end there. People who practice gratitude have higher self-reported levels of wellness and lower self-reported levels of pain. A 2014 study also found that grateful people are also more likely to seek health care if an issue comes up. Being proactive about our health and taking care of our bodies creates a positive feedback loop of mental and physical wellbeing.
Being grateful and focusing on the positive aspects of our lives can also help us sleep more soundly and better handle stress. If racing thoughts and negative emotions are keeping you up at night, spending time practicing gratitude may help you get a better night’s sleep. A study in Applied Psychology: Health and Well-Being found that people with self-reported sleep disturbances who spent time doing a daily gratitude exercise slept more deeply and work up better rested.
In addition to the mental and physical benefits of gratitude, being a more thankful person can help you connect with others. Research has shown that people who have a close circle of friends have better health outcomes and lower risks for chronic illnesses like diabetes and depression. Saying “thank you” goes a long way to build connections, a 2014 study in Emotion found. When people expressed gratitude by saying “thank you” or acknowledging the person in other ways, the recipient of the affirmation said they were more likely to pursue a friendship with the thankful person.
]]>Foods that Support Lymphatic Drainage
Lymphatic drainage is essential to your immune system function. Lymph is a clear fluid that circulates through the body, filtering toxins and transporting white blood cells. Lymph flows upwards against gravity and can be inhibited by a high presence of toxins or a lack of movement. Signs of a suppressed lymphatic system include swollen hands and feet, digestive issues, and frequent colds.
In addition to exercise and physical methods like massage or dry brushing, diet plays a vital role in improving and maintaining immune health.
Herbs like goldenseal and echinacea can help reduce inflammation and promote circulation. Adaptogens are micronutrients in food that help the body respond to environmental stress.
Similarly, ginger and dark leafy greens can boost circulation and overall health. Look for chlorophyll-rich greens like kale and wheatgrass or adaptogen supplements to keep your immune system flowing.
Muscle-building meals
We all know that protein is the key to muscle growth and maintenance. Food manufacturers are taking notice - you can find everything from ice cream to granola with an added boost of protein. While these convenience items are a quick fix and great on-the-go, many protein-enriched snacks are just junk food in disguise.
Of course, protein should be the highest priority in any muscle-building diet but research shows that a killer physique isn’t built on protein powder alone. During a workout, your body dips into your muscle’s glycogen stores which makes your post workout meal vital to recovery and muscle growth. Carbs can also help with protein absorption and muscle repair.
Choose a combination of protein and carbs for your post-workout fuel. Experts recommend a ratio of 3:1 or 4:1 carbs to protein after a tough workout to help maximize your time in the gym. Choose a mini-meal like whole grain toast with eggs or reach for a convenient protein bar to meet your nutritional needs when time is tight.
Beat the Bloat
Food is one of the last places you may look to when you’re dealing with bloating but there’s substantial evidence that certain nutrients can help relieve this uncomfortable condition. Bloating can occur for a variety of reasons, but some of the most common are constipation, eating gas-producing foods, and inflammation. Certain phases of the menstrual cycle can also cause bloating and water retention in some women.
Bloating caused by water retention can be alleviated by drinking more water. If elevated sodium levels are to blame, reaching for a potassium-rich food, like a banana, can help your body rebalance your sodium to potassium ratio. Water-rich foods like cucumbers and celery can also help you increase your hydration.
If your bloat is caused by gastrointestinal distress, papaya should be your go-to snack. This tropical powerhouse has fiber to help keep you regular, enzymes to help you digest proteins, plus vitamins and antioxidants to beat inflammation.
Crush Cravings
A late afternoon sugar craving isn’t always the result of a lack of willpower. Sometimes, sugar cravings can be a sign that your diet needs an overhaul.
It may sounds counterintuitive, but reaching for a protein and fiber-rich snack may actually benefit you more than grabbing a sweet treat. The carbohydrates found in sweets tend to be fast-digesting which means your hunger will return in a few hours. Instead of choosing a sugary coffee or muffin, fulfill your sweet tooth and keep mid-morning hunger at bay with trail mix or low-sugar protein bar. These foods provide a dose of sweetness plus a healthy mix of fiber and protein.
While hormone fluctuations can be to blame for some comfort food cravings, consistent cravings can indicate an issue with insulin processing or other conditions. Pay attention to the timing of your sweets cravings to rule out other factors like exercise and meal-timing.
]]>This is where the United States Department of Agriculture (USDA) stepped in with food labels to help people make informed choices in the grocery store. Labels like “natural,” “locally grown,” and “Earth-friendly” have been popping up on products but looking at these catchy titles is not the best way to ensure the quality of your food.
The USDA introduced the organic label in the 1990s and it is reserved for foods that have 95% organic ingredients with no synthetic growth hormones, antibiotics, pesticides, biotechnology, synthetic ingredients or irradiation used in production or processing. If a product is labeled “made with organic ingredients,” that means it has 70% organic ingredients.
Organic farming practices have been praised as one of the most planet-friendly ways to grow food. Unlike conventional farming, organic farms refrain from using pesticides which encourages a variety of plants and animals to flourish. Although organic farms may be better for biodiversity, some studies suggest that they have lower yields and would need more acres of land to produce the same volume of food as a conventional farm. It’s also worth noting that the organic label doesn’t take into account other important metrics like water and energy use.
In contrast to the tightly regulated USDA Organic label, the term “natural” is not subject to such harsh scrutiny. Food producers and manufacturers can label food “natural,” “all natural,” or “100% natural,” without having to report to a regulatory body. Unlike organic foods, natural foods can contain flavors, sweeteners, or other plant-derived substances like preservatives. Research suggests that “natural” items are perceived as healthier, better for the environment, and more nutritious even though that might not be the case.
When looking for the healthiest and most Earth-friendly products, reach for the USDA-certified organic label. Not only do organic farming practices benefit the earth, studies show that organic food can be a better choice for you too. While the nutritional profile of organic versus conventional food is comparable, studies show that food produced without pesticides have more antioxidants thanks to an increase in flavonoids. They also tend to be higher in micronutrients like vitamin C, iron, magnesium, and phosphorus. Organic cattle are required to eat a diet of mainly grass and alfalfa which produces meat and dairy higher in omega-3 fatty acids.
One of the biggest benefits to eating organic is knowing what is not in your food. Organic items are notably free of synthetic pesticides, fertilizers, hormones, and antibiotics. Conventional foods have higher levels of nitrates, pesticide residues, and heavy metals which can be toxic in large amounts. Non-organic items, especially meat and dairy, may also have higher levels of hormones and antibiotics than their organic counterparts.
Food manufacturers are not required to list the additives and chemicals used to produce their food, but with organic items, you can be assured none were used. Additives can be harmful to our health and certain food dyes and preservatives have been linked to cancer, digestive issues, and hormonal problems. Until the USDA regulates the term “natural,” choosing organic items is the only way to ensure you know the content of what’s on your plate.
]]>Looking down to check a text or scroll through the news puts stress on your cervical spine. The head down, neck bent, shoulders rounded position has been dubbed “tech neck” ot “text neck.” This position stretches the tendons and muscles in the back of the neck while compressing the muscles and tendons in the front of the neck. This leads to muscle weakness and contributes to pain as the surrounding muscles as structures compensate to hold up the head, which weighs about ten pounds.
Tech neck puts strain on muscles, joints, ligaments, and tendons in the neck, upper back, and can cause pain in the shoulders. Most people experience pain when they remain in the tech neck position for too long but they may also experience tightness and stiffness throughout the day. When not corrected, tech neck can lead to muscular imbalances which affect posture, compress airways, and can limit range of motion and hinder sports performance. Tech neck posture can be especially detrimental to overhead mobility which requires shoulder flexion and a stable thoracic spine.
Back to basics
The spine is divided into three sections; the cervical spine, the thoracic spine, and the lumbar spine.
The cervical spine contains the first seven vertebrae, starting at the base of your skull with the atlas bone. These bones protect the nerves in the spinal column, support the weight of your head, and create structure for the vertebral arteries which provide blood to the brain.
The thoracic spine or T-spine is located between the neck and lower back. It supports the ribs and vital organs like the heart, lungs, and stomach. The T-spine is vital to protecting the nerves in the spinal column and allowing for a full range motion in the shoulders. Common t-spine issues include kyphosis, a rounded upper back, middle back pain, and compressed nerves.
The lower portion of the spine is the lumbar region, a common site of lower back pain and tightness. The lumbar spine connects the body to the hips, supports the upper body, and protects the nerves that control leg movement. Lower back pain is a common complaint from people who spend long periods of time sitting or driving. Lumbar issues can impact hip mobility and lead to knee and ankle pain.
The body was made to move and the spine is essential for movement and proper functioning. It’s primary role is to protect the spinal column and nerves that carry signals from the brain throughout the body but it’s also responsible for our upright posture and contributes to healthy movement patterns like walking.
Recommendations
Tech-neck and other problems that arise from modern life can be corrected through exercise and mindful mobility training.
Keep in mind that phones aren’t the only devices responsible for tech neck, computers and TVs can also contribute to the problem. Evaluate your desk set-up and keyboard setup. Experts recommend positioning the top third of the monitor at your seated eye level and centered in your field of vision. Keyboards should be placed at an angle that allows your shoulders to be relaxed and elbows to be slightly greater than 90 degrees.These small posture changes can help make your workstation more ergonomic and reduce the risk of both eye and neck strain.
Corrective exercises can help relieve pain and prevent long term neck and back issues. These equipment-free exercises can be incorporated into your daily routine as well as programmed before a workout.
Chin tucks
Stand with the back of your head against a wall and retract your chin until the back of your head is flat against the wall. The occipital bone at the base of your skull should make contact with the wall. You may feel a stretch in the back of your neck.
Trap Stretch
Start by tucking your chin. Take your left hand and place it over the top of the right side of your head. Gently stretch your neck by applying light pressure with your hand. Switch sides and repeat.
Superman
Lay prone on your stomach on the floor. Squeeze your glutes and pinch your shoulder blades together as you use your back muscles to lift yourself off the floor. Hands should be by your sidies, with palms facing down. Hold as long as possible while breathing normally. For more advanced variation, lift your hands above your head and hold the position.
]]>Going too low
Your calorie needs depend on a variety of factors including your gender, height, age, activity level, and genetics. This calculation is called your basal metabolic rate and covers essential body processes like respiration, circulation, nutrient processing, and cellular repair and production. Dipping below this number hinders athletic performance and puts you at risk for nutrient deficiencies and disorders like anemia.
Consistently under-eating can also disrupt the menstrual cycle and lead to amenorrhea, or a loss of menstrual periods. Women who don’t eat an adequate amount of protein are especially prone to hormonal disruptions. Undereating may be an indicator of an eating disorder, such as anorexia nervosa or orthorexia, a preoccupation with healthy eating. Orthorexia and other forms of disordered eating may lead to malnourishment, electrolyte imbalances, and poor quality of life.
How metabolism works
One of the most noticeable ways skipping meals sabotages weight loss is by slowing down your metabolism. Going too long without food also causes your blood sugar to dip and leads to symptoms of “hanger” which include irritability, lethargy, and decreased focus.
Studies show that people who regularly skip breakfast have a higher incidence of obesity and greater likelihood in developing type 2 diabetes. Going without your morning meal can increase metabolic inflexibility which means it may be harder for you to regulate your blood sugar (decreased insulin sensitivity) and increase low-grade inflammation.
Going too long without eating can also set yourself up for overeating later in the day. Experts agree that eating a large meal less than two hours before going to sleep may hinder digestion and increase your risk of indigestion and heartburn. Sleep lowers metabolic rate and studies show a 10 percent decrease in fat burning for people who ate dinner one hour before bed.
Poor meal timing can also disrupt sleep and circadian rhythm which, in turn, hampers your workouts and other calorie-burning efforts.
Why more meals are better
Eating more frequent meals with smaller portions helps regulate blood sugar and stave off insulin spikes and blood sugar dips..
Even if you’re not able to eat six perfectly timed meals, making sure you have healthy, low-calorie snacks on hand can help set yourself up for weight loss success. Studies demonstrate that having 100-200 calorie snacks can be helpful for cutting calories and can help stave off binge eating.
One study showed participants who ate a snack of mixed nuts reported greater feelings of satiety than participants who ate a calorically equivalent snack of carbohydrates. Small switches like these can help you stay within your calorie goals while feeling fewer hunger pangs.
Experts recommend eating every 4-6 hours to optimize your metabolism but your personal meal timing depends on your body chemistry and schedule. In any case, focusing on whole foods and high-volume items can help you feel fuller without adding additional calories. For example, a cup of grapes has far fewer calories than a cup of grape juice. Whole fruit also has additional benefits like fiber, vitamins, and micronutrients.
Unlike reaching for a sugar or caffeine-based pick-me-up, a protein-rich snack takes longer to digest and won’t leave you with a sugar crash in two hours. Another easy option for on-the-go nutrition is a balanced, protein-rich snack. Studies show that eating more protein can help control appetite, lower blood sugar, and aid in muscle recovery and repair.
]]>Fasted vs. Fed
Experts define a “fasted” state as not having eaten for 4 hours or more like overnight. Whereas a fed workout means your last meal or snack was less than four hours before your training session.
One popular myth is that fasted workouts, think rolling out of bed and hitting the gym, help you burn more fat. In a fasted state, your body’s carbohydrate stores are lower which means the body relies more heavily on fat as a fuel source since the body’s preferred energy source, carbohydrates, are unavailable.
One study of men participating in aerobic exercise during Ramadan (a period of extended fasting) found that those who fasted decreased both weight and body fat percentage while those who did not fast only decreased their body weight.
While the results of this study sound promising, it’s worth noting that Ramdan fasts are more intense than simply skipping meals. A typical Ramanda fast is 15-16 hours per day and lasts 30 days.
A study of Muslim bodybuilders in hypertrophy training during Ramadan did not produce the same results. The 2013 study found no significant changes in body mass and body composition during Ramdan. Before discounting the benefits of fasted training, keep in mind that bodybuilders can be more resistant to fat loss since they tend to already have a lower body fat percentage than the general lifting population.
Metabolic needs for strength
While the body can use fat stores for energy when carbohydrates are not readily available, studies indicate that your 1RM may take a hit. Symptoms of low blood sugar like lightheadedness and poor concentration can also be detrimental to technical performance on complex lifts.
A 2018 study compared the RER (respiratory exchange ratio) of participants who performed bench press, back squat, and military press. RER measures the body’s use of carbohydrates as fuel. One group consumed a snack 15 minutes prior to exercise while the second group exercised in a fasted state.
Scientists observed that during the back squat and military press fasted participants had lower RER which indicated higher reliance on fat as fuel. Another interesting note is that RPE, rate of perceived exertion, was not noticeably different in the two groups.
Do you need carbs for cardio?
Carbohydrates are the body’s main energy source and are vital for your daily function and athletic performance. Studies indicate that distance runners and other high-level endurance athletes have slightly higher carbohydrate needs (as high as 8g per kg of bodyweight) than their nonathletic counterparts.
A 2014 study compared the effect of fasted aerobic exercise to fed aerobic exercise on a group of participants looking to lose weight. Both groups were eating in a calorie deficit and did one hour of steady-state cardio three times per week. At the end of the study, scientists measured the body composition of both groups. Although fasted cardio does rely more heavily on fat as a fuel source, there was not a significant difference in body composition changes between the two groups.
It’s no secret that proper nutrition is the key to getting the most out of your workouts. If you're in a fasted state or fueling before your workout, ensuring you hit your macros, stay hydrated, and get adequate sleep are the key to meeting your goals. Whether you’re going for a PR on deadlifts or hitting the stairmaster, nutrition is what sets you up for success.
]]>We most associate menstruation with bleeding but that’s only one phase of the four-part cycle. The body prepares for possible pregnancy by releasing an egg from the ovaries and filling the lining of the uterus with blood. If you’re not pregnant, the uterus sheds its lining along with the unused egg and begins the cycle again. Cycle length varies from person-to-person but usually lasts 28-35 days.
Menstrual phase occurs when the uterus sheds its lining through the vagina. Estrogen and progesterone levels are at their lowest. Most people experience cramps, fatigue and headaches during this phase. Pay attention to hydration and try to limit caffeine intake during this time. Studies suggest magnesium supplements may be useful to reduce cramps and fluid retention but the effects may take two cycles to be noticeable.
Most people lose an average of 2-3 tablespoons of blood per cycle. While this amount of blood may seem shocking, it represents a small volume compared to the amount of total blood, about 1.5 gallons, in your body.
People with periods have higher iron requirements, clocking in at about 14.8 mg of iron per day. One notable source of iron is red meat but many vegetables and grains can help boost your iron intake. Without enough iron, red blood cells do not have enough hemoglobin to carry oxygen throughout the body. Symptoms of iron deficiency can be hard to pinpoint but include pale skin, tiredness, mouth sores, and brittle nails.
The follicular phase happens next as estradiol levels rise and the body prepares an egg to be released. As the egg matures, the body also sends signals to build up the uterine lining. Estradiol tends to decrease appetite which may mean you choose smaller portions or skip snacks. Now is the time to focus on nutrient-dense foods, especially if you can’t stomach large portions. While fluctuation in hunger is normal, if you’re unable to meet your nutritional needs, or consume the minimum amount of calories required by your basal metabolic rate, it may be time to see a doctor.
Ovulation occurs when estrogen is at its highest and the ovary releases an egg. Estrogen drops shortly after the egg leaves the ovary.
Experts recommend supplementing with omega fatty acids to help reduce psychological PMS symptoms like anxiety, depression, and mental fog. Studies also suggest that a diet high in omegas may help combat bodily symptoms like bloating, headaches, and breast tenderness. In addition to fatty fish like salmon, flax seeds and walnuts are also significant sources of omegas.
The luteal phase happens between ovulation and menstruation. Progesterone rises as the body prepares for a possible pregnancy and then falls. Common side effects during this time are mood changes, breast tenderness, and digestive complaints. Studies suggest that the dip in estrogens and rise in progesterone can decrease feelings of satiety. During this phase, you’re more likely to eat additional calories and experience food cravings. Research shows that you may eat between 200-600 additional calories during this part of your cycle. Instead of reaching for calorie-dense foods, fill up on high-fiber options like popcorn instead of chips or a frozen banana instead of ice cream.
While there’s no magic supplement to quiet food cravings, eating a balanced diet rich in nutrients helps ensure you have the macro and micro nutrients your body needs. Planning ahead and building comfort food or snacks into your meal plan can help improve your mood and reduce body image-related anxiety when you’re on your cycle. Nutrition plans should help support you and your goals rather than being an added stressor.
]]>Unlike other medical or athletic tapes, Kinesio tape is designed to promote healing through lymphatic drainage. The tape gently lifts the skin (dermis) from the layers of muscles and tissue; promoting blood flow and circulation.
One common concern after a musculoskeletal injury like a torn ACL is “secondary injury” that occurs when muscle tissue changes and blood flow is impacted. The most common secondary injuries include hemorrhage (bleeding), edema (fluid build-up), and ischemia (inadequate blood supply). Secondary injuries can hinder recovery and, if left untreated, become chronic conditions like lymphedema (a blockage in the lymphatic drainage system).
When used for lymphatic drainage, KT offers varying results. The most common applications were for post-surgical patients or those who had experienced a trauma-related swelling.
A 2020 clinical trial of women with breast cancer-related lymphedema found that when compared with manual lymphatic drainage and compression therapy K tape was the least effective in reducing the lymphatic obstruction.
Kinesio tape has been shown to be more effective than the traditional short-stretch bandages used on people who were experiencing unilateral breast-cancer-related lymphedema. The study suggests that KT could be used in combination with existing physical therapy techniques to improve lymphatic drainage and promote healing.
When used after an acute injury, participants reported less pain in the 24 hours following tape application. Although this is promising data, scientists concluded that the improvements in range of motion and pain were too small to have clinical significance. Nevertheless, even a small reduction in pain may be beneficial and promote adherence to physical therapy programs.
Further studies have not found conclusive evidence that Kinesio tape sufficiently reduced pain and decreased dysfunction when compared to a control group. But, as experts note, the perceived benefits of KT or other therapies should not be discounted.
One case study treated people with lower back pain using KT, a program of K tape and exercise, or exercise only. Scientists compared the range of motion and perceived pain of people experiencing lower back pain. All participants reported less pain but the exercise only group was the only cohort that showed improved range of motion in the long term.
But people with injuries aren’t the only ones taping up. Athletes are using KT as a performance enhancer and a means to prevent injury. Studies suggest that KT may help reduce the risk of damaging previously injured muscles and tendons but there is no evidence to suggest that it can prevent injury in healthy tissue. In other words, it might be smart to K tape your previously sprained ankle but KT isn’t a magic bullet that will prevent you from turning your ankle on a trail run.
KT drew popular attention during the 2008 Olympic Games after athletes were seen competing with K tape visible. This promoted the idea that Kinesio tape could enhance performance, by driving blood flow and correcting movement patterns.
A 2018 study of keno athletes found that KT can enhance the kendo striking motion which involves quick movements. Scientists elevated Achilles tendon force, jump distance, lower limb angular motion, and left foot-ground contact time. Participants with Kinesio tape on their Achilles tendons had a significant decrease in foot-ground contact time which equated to faster, better strikes.
A literature review found insufficient evidence that Kinesio tape is substantially more beneficial than nonelastic athletic tape in the prevention of injuries. Some studies have shown that KT can marginally improve strength and range of motion but there are no consistent findings regarding the efficacy of KT compared to other methods.
While it’s tough to draw a conclusion from the current research on KT, there is little evidence to suggest that it could hinder performance or be harmful.
]]>What originally started as a mindfulness practice more than 2,000 years ago has become a tool for sports performance. It’s also a useful technique to calm the central nervous system’s response to stress and promote relaxation. Research shows that being in a relaxed state boosts healing, learning, creativity, and performance.
Visualization, also called mental rehearsal, is a technique where athletes imagine the feat they’re about to accomplish in detail.
Visualization uses all your senses to rehearse key elements of performance, imagine desired outcomes, or mentally prepare for challenges. Unlike a daydream, the images in visualization are consciously controlled and usually follow a script. They are seen in first-person perspective and involve all five senses. You wouldn’t just imagine pitching a home run; you’d feel the ball leave your fingertips, watch its trajectory towards the batter, and hear it sailing through the air.
In fact, studies show that visualization lights up the motor cortex, the area in the brain responsible for movement. When electrical signals in the brain surpass a certain threshold, movement is generated. This research has promising applications for both high-level athletes and those recovering from injury or dealing with neuromuscular dysfunction.
Athletes devote time and attention to honing their mental landscape and planning for success. Olympians in particular have been known to use visualization and other mental training techniques to beat anxiety and reach peak performance.
Among many athletes, Olympic judoka Kayla Harrison describes visualization as a key component in her training. She described devoting 10 minutes to detailed visualization each night; including everything from getting off the bus to receiving the medal at the winner’s podium. Harrison, who was the first American to win a gold medal in judo at the London Olympics, told the Washington Post:
“Every night I visualize myself winning the Olympics…When I woke up that day in London, my body knew: ‘It’s time. This is it.’ Like I’ve been there a thousand times.”
Harrison defended her title at the 2016 Rio de Janeiro Olympics and also was the youngest person to be awarded Rokudan (sixth degree black belt) by the United States Judo Association.
Other athletes describe using visualization techniques to move past sticking points in their training, cope with external stressors like the roar of a crowd, or prepare for an opponent’s defensive techniques. In the world of professional sports, many victories come down to a fraction of a second; having the ability to find calm in the midst of a tense situation gives athletes an edge over their opponents.
Scientists studied the effects of visualization on participants in the 1988 US Olympic trials and compared it to the same athletes’ performances in the Olympic Games in Seoul. The study showed that there may be a positive link between the athletes’ performance and mental training techniques.
Visualization techniques aren’t reserved for elite athletes. Anyone can benefit from mental rehearsal and guided imagery. One under cited benefit of visualization is mindfulness. When done correctly, visualization is fully immersive and requires a high degree of concentration. As with any skill, visualization improves with practice. Adding five to ten minutes of detailed visualization before training or leading up to a competition can help boost performance while also calming nerves.
Experts group visualization under “cognitive training,” or techniques that help boost an athetles’ confidence and combat performance anxiety by focusing on thoughts and perceptions. Other techniques include meditation, positive self-talk, and cognitive restructuring where people take negative or stressful thoughts and replace them with more balanced thoughts.
]]>For the body to make the most of carbohydrates, timing is key. Michael Scott-style carbo-loading may be a thing of the past but that doesn’t mean you should neglect this vital macronutrient. Carbohydrate recommendations vary from 3-10 grams per kg of body weight depending on age, sex, and activity level.
Carbohydrates are the body’s main energy source and are vital for your daily function and athletic performance. Carbs can help with protein absorption and muscle repair. When glycogen stores dip, you’ll likely experience a decrease in performance and a dip in blood sugar which can lead to lightheadedness and reduced power output.
Types of carbs
Carbs aren’t just for your pre-workout shake, studies show that post-workout carbohydrates are vital to muscle growth and recovery. Carbohydrates come in many different varieties and each has its use. Instead of categorizing carbs as “good” or “bad,” it can be helpful to evaluate the pros and cons of each type.
Simple carbs like fruit, processed snacks, and honey provide quick sources of energy that can be readily broken down by the body and used as energy. They’re also responsible for spikes in blood sugar and that dreaded afternoon slump. But simple sugars aren’t all bad. Glucose is the brain’s main energy source and can help offset fatigue.
Starches are complex carbohydrates that include a variety of grains and vegetables. They are longer-lasting sources of energy and are found in vegetables, like potatoes, and grains like oatmeal. Studies suggest eating easy-to-digest complex carbohydrates two to three hours before a workout.
Finally, fiber is an essential carbohydrate that helps increase satiety and may help lower cholesterol levels and help manage blood sugar. Fiber is naturally found in fruits, vegetables, nuts, and grains. While it’s a vital nutrient to include in your diet, it’s not recommended to include too much in a pre-workout meal since it may cause digestive issues.
What happens when you workout
During exercise, your body depletes the glycogen stored in your muscles and creates microtears in the muscle fibers. When the body breaks down carbohydrates, it creates glucose which is used for energy, and glycogen which is stored in the muscles and liver. Glycogen is the primary energy source during moderate exercise and daily functions. Experts suggest that carbohydrates can help boost and sustain athletic performance when taken before, during, and after a workout.
Studies suggest that eating 0.5–0.7 grams of carbs per pound of bodyweight 30 minutes after exercise can help restore glycogen stores. The optimal amount of carbohydrates in your post-workout meal will depend on the type of exercise performed, the intensity of the workout, and your body composition goals.
We all know that protein is the preferred post-workout fuel but studies show that eating carbs along with protein is more effective at triggering the release of insulin. This hormone is essential to metabolism and glycogen synthesis. Experts suggest eating a snack or meal with a ratio of 3:1 carbs to protein within 60 minutes of your workout for optimal results. Replenishing nutrients after a training session is vital to faster recovery, decreased soreness, and better gains.
But what should you eat? While there’s no hard and fast rule, studies show that a post-workout meal that includes fructose or fruit sugar is most beneficial to replenishing stores of glycogen in both the muscles and the liver. It goes without saying that another key component to your post-workout meal and intra-workout nutrition is hydration. Even a small decrease in hydration level negatively impacts performance in both speed and strength sports.
]]>One of the most detrimental effects of aging is sarcopenia, the loss of muscle mass and strength. Loss of strength and endurance is directly correlated to reduced quality of life and greater risk of chronic diseases like arthritis and heart disease.
A sedentary lifestyle also reduces the number of active motor neurons which can lead to memory issues and lack of neuromuscular control. Weight training helps combat these effects by increasing muscle mass, protecting bone health, increasing neuromuscular connections, and boosting circulation. If you’ve been working out for most of your life, these benefits aren’t new to you.
One caveat for older lifters is that you probably can’t go as hard as you did in your 20s. As we age, our bodies take longer to heal. Recovery and proper nutrition become all the more vital. A smart training plan can help minimize soreness and ensure adequate recovery time between training muscle groups.
A 2016 study by the University of Berkley confirmed that older triathlon athletes had lower rates of protein synthesis, which is responsible for muscle repair and recovery, than their younger counterparts. This doesn’t mean that you shouldn’t go hard in the gym, but you should follow a smart training plan that allows for 24-48 hours for each muscle group. It doesn’t make sense to hit legs and back-to-back or to train bench press every day.
Studies show that a protein-rich diet helps older adults maintain their independence by protecting brain health and muscular function. Replenishing both carbohydrates and protein helps you get the most out of your workout and set you up for continued success.
One persistent myth for older adults is that cardio should take center stage. While it’s true that any balanced workout routine includes aerobic training, experts show that older adults may benefit more from lifting weights.
Even if you haven’t touched a dumbbell in 20 years, the benefits of weight training for older adults are promising. A 2011 study found that participants training 3 days per week for less than six months effectively increased muscle mass and strength to levels found in young healthy individuals. Other benefits of resistance training include increased proprioception (bodily awareness) and balance.
Another concern for older lifters is the increased potential for injury. Instead of chasing a one-rep max or consistently heavy lifts, it can be more beneficial to train for muscular endurance. Think more reps and less rest rather than more weight.
Unfortunately, you can’t build new joint capsules or regenerate synovial fluid but you can head off dysfunction with a consistent regimen of mobility work. One of the best ways to avoid joint and muscle issues is to take preventative action.
With age, comes wisdom, or in this case, muscle memory. If you’ve been working out most of your life by the time you hit 40, you’ll likely have a keen understanding of how your functions and what works best for you.
A 2014 study showed that highly trained and highly skilled elite athletes are still able to compete into their eighties. Despite the unavoidable loss of motor neurons in older athletes, they are still able to compete at “a level unattainable by less gifted and less well trained young people.”
The more time and effort you spend training at a young age, the higher possibility that you will be able to stay active well into your 80s.
]]>Simply put, stretching is vital to building and maintaining flexibility. Flexibility is the ability to move through a complete range of motion unrestricted. It’s a prerequisite for athletic feats like running as well as daily tasks like reaching overhead.
Flexibility is usually measured with a protractor and is highly individualized based on your bone structure, musculature, and fitness level. Joints can feel “stuck” or obstructed from injury, poor posture or tight, dysfunctional muscles. For example, a knot in your back can lead to a limited range of motion in shoulder flexion, making it more difficult for you to reach overhead.
Types of stretching
Stretching is vital to maintaining articular health, muscular function, and it can also help reduce your risk of injury. Studies show that a consistent stretching program can also help benefit muscle-tendon connections by increasing extensibility and neuromuscular activation.These four main types of stretching that should all be tools in your wellness toolkit.
Static stretching is when you stretch to the furthest comfortable range and hold it with or without assistance. For example, stretching your calf by pulling your toes towards your face with the help of a yoga strap. Passive stretching is a subcategory of static stretching since it involves holding an end range of motion. Studies confirm that longer timed stretches are needed to increase flexibility and range of motion in most joints.
One key characteristic of passive stretching is that your muscles are relaxed during the stretch; if you’re contracting your muscles or resisting the stretch, it falls into the active stretching category.
Active stretching is a technique where you use agonist and antagonist muscles to deepen and control a stretch. For example, in an active hamstring stretch, you will use both your hamstring muscles and hip flexors or quads to work through your range of motion. Active stretching is commonly used in mobility training systems and is sometimes paired with a passive stretch like in mobility training.
Dynamic stretching is used to drive blood flow, improve muscle extensibility, and prepare the body for sport-specific movements. Unlike other types of stretching, dynamic stretches are not held for any specified length of time or done with assistance. One example of dynamic stretching is doing walking lunges or air squats prior to barbell squatting.
Studies show that dynamic stretching increases range of motion and helps improve athletic performance in terms of force, power output, sprinting time and jumping. It’s also been proven effective in making sustained range of motion gains and reducing muscle stiffness.
When to Stretch
Common gym wisdom holds that passive stretching prior to a workout hinders performance. While it’s been shown that dynamic stretches are a key component of a warm-up, you shouldn;t neglect static stretches prior to your lifting workout or run.
Studies have demonstrated that static stretching can negatively impact power performance but that the impact is so small it’s mostly negligible. For stretches held less than 90 seconds, the decrease in power you’ll see will probably not be noticeable. In fact, experts suggest that athletes whose sports require a higher degree of flexibility like dancers, may benefit from short duration static stretches.
Most people can benefit from a combination of all stretching styles. Active and dynamic stretches should be emphasized prior to a workout while static or passive stretching should be added as part of the cool down to help reduce muscle soreness and boost recovery.]]>Respiration drives oxygen into the body’s cells and tissues to help clear the body of carbon dioxide. The lungs are the main organ responsible for breathing but the act of respiration involves the nose, the trachea, the diaphragm and the intercostal muscles. The lungs mature around age 20 and, like all muscles in the body, are susceptible to age-related decline.
Exercise, especially aerobic exercise, is the key to a healthy lungs and overall wellness. Physical activity drives much-needed oxygen and blood flow to the body’s muscles, tissues, and organs. In addition to consistent aerobic exercise, focusing on breathing techniques can help improve and protect lung health.
How breathing works
The act of breathing can be broken down into three stages; inhaling or inspiration, holding the breath, and exhaling or expiration. Breathing takes place in the thoracic cage which is made up of the 12 intercostals (ribs) and 12 thoracic vertebrae, connected by the sternum.
During inspiration the diaphragm contracts and pulls down towards the stomach and the intercostal muscles expand the rib cage by contracting. While holding your breath or bracing as during a squat, the intercostal muscles, core, and deep abdominal muscles are responsible for trapping air and maintaining your posture. While exhaling, the diaphragm relaxes and moves upwards while the intercostal muscles relax and the rib cage collapses inwards.
Anatomical differences in men and women account for small differences in breathing but the same techniques and muscles are applicable to everyone. Women have smaller conducting airways than men as well as a higher metabolic breathing cost. Studies suggest that women are more likely to have difficulty with expiration during exercise which means they might benefit more from focused breathing techniques.
Breathing techniques
Deep breathing techniques can help reset the central nervous system and counteract the stresses of daily life and the additional stress of high-impact training. Improper or inefficient breathing techniques can trigger the body’s fight-or-flight response, alert the sympathetic nervous system, and create more stress.
It’s safe to say that, by adulthood, we’re competent in the act of breathing but just because breathing is an inherent act doesn't mean we’re masters at it. Breathing techniques have been around for thousands of years and can be traced back to yoga practices called Pranayama.
Start by relaxing your muscles and placing your tongue behind your upper teeth. Breathing exercises can be done sitting, standing, or laying down. Advanced techniques include rounding the upper back while holding a ball, elevating the feet, or holding a plank with rounded back.
4-7-8 Breathing
Also called relaxation breathing, this technique was developed by holistic health practitioner Dr. Andrew Weil. Inhale through the nose for a count of four, hold your breath for a count of seven, and exhale through pursed lips for a count of eight. This breathing technique is ideal for use any time and is recommended for anxiety and physical or emotional stress.
Box Breathing
This style of breathing originates from yoga and is well-known for being used by the U.S. Navy SEALs. Box breathing involves breathing in for a count of four, holding your breath for four, exhaling for four, and holding your breath again for a count of four. Experts recommend a cycle of four during each session.
Breathing techniques are an easy, equipment-free addition to your health and fitness routine. Focused breathing helps calm both the body through the parasympathetic nervous system and the mind. Experts suggest practicing breathing for 10-20 minutes per day in a quiet environment. These techniques can be useful for before bed relaxation, morning meditation, and in-the-moment stress-relief.
]]>There’s more to signing up for a race than the physical training. Mental preparation and planning is the best way to set yourself up for success. Studies suggest that visualization and mental relaxation techniques can boost physical performance and support emotional wellbeing.
Preparing for a big race is more of a marathon than a sprint. There’s no way you can cram for a race or crash course your way across the finish line. If you’re a seasoned athlete or a new runner, there are a few tips that can set you on the path to victory.
Prioritize rest
When embarking on a new training program, it’s important to schedule rest days and make time for your sleep and recovery. Studies show that adults need seven to nine hours of sleep each night for optimal recovery and even small sleep disturbances can have negative impacts on your athletic performance.
In addition to nightly sleep, it’s vital to build rest days into your schedule and deload blocks into your long term plan. While the frequency of rest days varies from person to person, most experts recommend taking one active rest day every three to five days. Factors like fitness level, gender, and age may mean that you need greater to fewer rest days than the recommended amount.
Don’t forget cross training
It goes without saying that a smart training plan is essential in the days leading up to your race. Aside from logging miles, it’s important to condition your body for a long race by practicing cross training.
Cross-training refers to any exercises that can benefit your primary sport. Running involves directional, repetitive movement that emphasizes the quadriceps, gastrocnemius muscles (in the calves), hip flexors, glutes, and core muscles.
Adding exercises that train the upper body, work on rotational movement, and strengthen tendons are essential to overall health and the longevity of your running career. Adding strength training may seem counterintuitive when you’re trying to gain speed but studies show that resistance training has neuromuscular benefits and can help prevent injuries by strengthening tendons and ligaments.
Make nutrition number one
It’s no secret that running torches calories. While you may at first enjoy a newly lean physique, strenuous training demands high-quality nutrition. We’ve all heard the horror stories of runners who get the runs on race day.
Prevent digestive distress after crossing the starting line with a solid pre-race nutrition plan. Now isn’t the time to try a new dish or deviate from familiar foods. Stick to bland, carbohydrate-rich foods that are easy to digest like whole grains and starchy vegetables.
Experts suggest carbohydrate loading by increasing carbohydrates to 4.5 to 5.5 grams of carbs per pound of body weight in the two to three days prior to a race. Consuming extra carbohydrates increases your muscles’ glycogen stores which can help prevent fatigue on race day.
Gear up
The proper gear, most notably, the correct running shoes can be a game changer for your race prep and big day. Running is a low-equipment sport, there aren’t many accessories to buy or gym memberships required. Cold weather gear, moisture-wicking fabrics, and reflective clothes can all help make runs more fun and bearable.
Instead, invest in running shoes. Running generates about five times your bodyweight in force with each step, this can make pounding the pavement hard on the lower body. This can exacerbate existing foot and ankle dysfunctions or lead to common running injuries like shin splints and patellar tendonitis.
Protect your joints and cushion your feet with the proper pair of running shoes. Experts recommend changing shoes about every 400 miles or when there are visible signs of wear like smooth patches or uneven wear on the heels or soles.
You may be tempted to try out a new pair of shoes on race day but longtime runners recommend breaking in a new pair about three weeks before the big day. Many runners also stick to a brand or pair of shoes to stay consistent.
]]>What is mobility?
Like with many fitness terms, the word mobility can be overused and sometimes confused with adjacent definitions like range of motion and flexibility. In basic terms, mobility is your ability to move in a controlled, pain-free motion.
Having “good mobility” is much more than being able to do a split or back bend. Mobility is the range of motion you can consciously control, it requires muscular strength, articular health, muscular endurance and control. Muscle imbalances, previous injuries, and poor alignment can all contribute to poor mobility.
Unlike flexibility or passive range of motion, mobility refers to the ability of a joint to move actively through a range of motion. A passive range of motion is how far you can stretch your toes back towards your face using a strap. An active range of motion is how far you can flex your foot back (dorsiflexion) without assistance. In this example, active dorsiflexion involves the tibialis anterior, extensor hallucis longus, extensor digitorum longus muscles plus the proper positioning of the talocrural (ankle) joint. Without proper dorsiflexion, it would be impossible to walk or run. Limited dorsiflexion can lead to shin splints, knee pain, and eventually hip and spinal alignment issues.
Why we need mobility training
A joint’s purpose is to move but our lifestyle choices are not always beneficial to articular health. The way we work, live, and play sports can create muscular imbalances and the over or underdevelopment of certain muscles. For example, a marathon runner may have overdeveloped quads and hamstrings but underutilized rotational movement through the spine.
For the most part, we are born with healthy, unobstructed joints. Through repetitive motions like sitting at a desk, injuries, and lifestyle choices, joint health deteriorates. Taking joints through a controlled range of motion daily can help preserve joint health and function.
Mobility recommendations
As with many physical pursuits, the sooner you start training mobility, the better. Unlike muscles and tendons, articular cartilage (the lining of your joints) has limited blood flow and a decreased ability to repair itself. The only way to prevent dysfunction arthritis is to preserve articular health.
Mobility training helps close the gap between your body’s passive range of motion and its active range of motion. Controlled articular rotations or CARs, the basis for Functional Range Conditioning, are the most effective way to improve joint health and range of motion. These intentional, precise joint movements focus on working the outer limits of joint ranges to build strength and neuromuscular control. CARs are performed by isolating the rotational movement of each joint and can be progressed through the use of external resistance like superbands or yoga blocks.
Ideally, everyone would have time to complete a series of CARs for each joint daily. When that isn’t feasible, it makes sense to focus on larger joints as well as any injuries or dysfunctions you may have.
For example, performing cat/camel exercises to train spinal flexion and extension is more beneficial than only practicing ankle CARs. Poor thoracic spine mobility and control can contribute to shoulder pain, poor posture, and even make it more difficult to take full breaths.
It’s fair to say that most of us spend a majority of the day sitting. In fact, Americans spend about 2.5 work weeks in their cars per year. With that in mind, it makes sense to focus on the muscles and joints that are weakened by prolonged sitting. Hip CARs are another big bang exercise that can be introduced into a daily mobility routine even if you’re short on time.
In addition to daily mobility training, adding workout specific CARs and mobility exercises before and after a training session is vital to overall health. Mobility exercises like active stretches and isometric exercises can help you make the most of your workout and prevent sports injuries.
]]>Chasing gains and building bigger muscles is a sport-specific goal for bodybuilders and physique competitors as well as a popular goal for non-competitive lifters. Muscles are built through repeated and progressive stress, i.e, lifting weights, paired with adequate recovery time.
Muscle growth occurs through damage to the muscle fibers and metabolic stress.
Mechanical tension from lifting weights stresses muscles and creates small tears in the muscle fibers (myofibrils). The body responds to this stress by building back thicker and stronger myofibrils, using satellite cells. Most muscle fibers recover within 24-48 hours post-workout but a variety of factors can influence your recovery time and potential.
You might have heard that abs are built in the kitchen. The same holds true for all other muscle groups. Muscles are mainly protein (80 percent) and water, so it’s no surprise that protein shakes and protein bars are the go-to post-workout meal.
Post-workout nutrition is key to hypertrophy and should include both protein and carbohydrates. While carbs often get a bad rap, they are your body’s primary energy source and are broken down into glycogen which is what fuels your workouts.
Similarly, sleep is an often overlooked component of weight training. During deep REM sleep, the body goes through protein synthesis, repairs muscle fibers, and produces hormones essential to muscle growth like human growth hormone.
Muscles experience metabolic stress when they are near failure. Studies suggest high rep counts with little rest between sets are the most efficient way to achieve this. During metabolic stress, the body exhausts the glycogen (stored carbohydrates in muscles) which triggers a release of anabolic hormones. Repeated reps with little rest also causes blood to pool in the muscles which restricts oxygen flow and creates “the pump” or cell swelling. This too triggers a release of reactive oxygen species and an influx of hormones.
When training for hypertrophy, it’s important to workout with a high enough intensity to create muscle stress. People training for hypertrophy should lift weights for 3-5 sets of 6-12 reps and ensure adequate rest and recovery time between training days.
Muscles are adaptable and need repeated stress to continue to grow. The main way to do this is through progressive overload or increasing the training stimulus once your muscles adapt to it. While the most common way to do this is by increasing weight, progressive overload can also be achieved by adding a half rep to each rep (1.5 squats), decreasing rest, or changing the training tempo.
Increasing time under tension by changing the tempo of reps can add stress and help increase hypertrophy. Studies have shown changing the tempo per rep can be an effective way to build muscle. Slower reps create more time under tension (TUT) and can lead to greater muscle adaptation.
Studies suggest that concentric motions should be moderately paced at one to three seconds and eccentric motions should be slightly slower at two to four seconds. For a bicep curl, this would mean lowering the weight for two to four seconds and curling the weight up for one to three seconds. Some studies suggest a one to two second isometric hold at the end range of motion for optional gains.
Focusing on the tempo of a lift also helps build neurological connections or the mind-muscle connection. Muscular focus, or concentration on the muscle you’re working, can lead to increased muscle fiber activity. You may actually fatigue faster when concentrating on your quads and glutes rather than focusing on moving the bar during a squat.]]>It may seem counterintuitive but, after a break, you’ll be able to come back stronger and continue to make sustainable progress. Studies show that athletes on a periodized training schedule with built-in deload blocks have a greater increase in 1RM than athletes not following a periodized schedule.
Just as rest days are key to weekly training plans, deload blocks are a crucial part of any long-term training plan. Deload blocks allow your body to recover from the accumulated stress of training and prepare for a revamped training program.
Most deload blocks are 5-7 days in length and occur every 7-8 weeks according to popular plans like Beyond 5/3/1 and The Juggernaut Method. The length and frequency of your deload blocks will depend on the intensity and frequency of your training as well as your competition goals and schedule.
Skipping rest days and forging deload blocks can also have greater consequences than plateaued progress. Without proper recovery (both sleep and nutrition play a role here), you’re at risk for overtraining and injury. Overtrained athletes experience a decline in performance and are more susceptible to repetitive stress injuries like stress fractures, shin splints, and bursitis.
Deload training is the perfect time to focus on mobility, proper form, and conditioning. Mobility is more than just a recent buzzword, this system of training prioritizes articular (joint) health and functional movement patterns. Examples of mobility drills for lifters include thoracic rotations, shoulder internal/external rotations and cat/camels for the spine.
The most popular way to deload is to keep the same amount of training volume (reps and sets) but to lower the weight to about 50-60% of what you normally lift. Take this time to focus on mobility and accessory work.
Another option for deloading is to keep the weight consistent but lower the volume (reps and sets) to 50-60% of your normal volume. This is the perfect time to pay attention to proper form and reassess unilateral strength to help correct imbalances and prevent future injury.
Although it’s tempting to turn your energy to all-out cardio workouts, racking up the miles won’t allow your body to properly rest and recover. Studies recommend reducing training intensity to 50-60% for active recovery. Take the time to pay attention to your body’s cues, refuel with nutritious foods, and stay active in ways that you enjoy.
Low intensity exercises are defined as less than 50% max heart rate. You should be able to easily hold a conversation while you’re doing them. Yoga, pilates and active stretching are go-to choices for deload blocks. Activities like walking, hiking, and swimming also boost circulation and help reduce muscle soreness while also lowering levels of stress hormones.
While deloading or taking a rest day, it’s important not to neglect sleep and nutrition. Take the time to meal prep and freeze the leftovers for busy weeks or spend time revamping your bedtime relaxation routine.
Muscles are stressed during training but built and repaired outside of the gym. Although you won’t see noticeable gains during a deload phase, that doesn’t mean you can skimp on nutrition or cut calories too far below maintenance.
Research suggests about 2 grams of protein per kg of bodyweight for people looking to build muscle. This especially comes into play when looking to gain muscle and lose fat.
Carbohydrate recommendations vary from 3-10 grams per kg of bodyweight depending on age, sex, and activity level. The often-criminalized carbohydrates are the body’s main energy source and vital for both training and recovery. Carbs are also vital for organ function and can help with protein absorption.
Finally, fat should account for 20 to 35 percent of total calorie intake. This macronutrient helps the feeling of satiety (fullness), digestion, and is essential for daily functions.
Use the time spent outside of the gym to refuel with nutrient-dense food and prioritize sleep.
]]>
Most people begin their weightlifting career looking to get strong. But after a few months in the gym, the time comes to dig a little deeper and hone in on what it means to get “strong.”
Strength is defined as a muscle’s ability to exert force. It’s usually measured by a one-rep max (1RM) where an athlete fully moves a heavy load without injury.
Strength is the basis for the sport of powerlifting and is essential for Olympic weightlifting and other sports. Without strong legs, a runner couldn’t propel themselves across the finish line or climb a steep hill. Strength is important for more than just elite athletes, muscular strength is vital for older adults who want to continue to live independently and protect their bone and joint health.
After a few months in the gym, most people can see noticeable changes in their physique and energy levels. These “newbie gains” are a gym-goer's dream but progress stalls as the body adapts to a new training routine. This progress plateau is a signal that it’s time to start a new plan or work with a coach instead of throwing in the towel.
You’ve probably seen someone doing the same exercises at the same weight for months on end. Chances are they’re making little to no progress other than continuing to be active.
At the other end, you might have heard of the term “muscle confusion.” This training style is little more than click bait. The concept is that you need frequently changing exercises and rarely doing the same thing twice will encourage muscle adaptation. If you follow this style of training you’ll most likely be sore (which isn’t a reliable indicator of a good workout) but it’s unlikely that you’ll be making progress.
Aside from 1RM tests used in the sport of powerlifting, there are other ways to test your strength. 1RM testing is impressive but also requires a high degree of athleticism and, to be done safely, spotters.
Instead of going all out for one max effort squat, try a reps to failure (RTF) test. Similar to a 1RM test an RTF test will allow you to track your progress and gauge your strength but with less risk for injury. A RTF test requires you to work at a constant pace until your form breaks down. It’s best to have a coach or training partner keep you in check and ensure you’re not “cheating” by using momentum or other compensatory motions on your last few reps.
Once you’ve calculated your RTF, it’s easy to use an online 1RM calculator to inform your new training program. Knowing your estimated 1RM is key to programming for strength.
The body is quick to adapt to new training stresses and without adequate challenges, muscles won’t continue to grow. The most common way to continually challenge muscles is to increase weight. Progressive overload can also be achieved by adding a half rep to each rep (1.5 squats), decreasing rest, or changing the training tempo. As with any training program, increases in training intensity must be paired with adequate sleep and nutrition.
Studies show that working around 85% of your 1RM for 5-6 reps is optimal for building strength. Recent research suggests that training 2-3 times per week at 70-85% 1RM can be highly effective in strength gains.
Unlike with hypertrophy training, strength-focused training tends to focus on multi joint movements like barbell rows and deadlifts instead of isolation exercises like leg extensions or pectoral flys. Strength is essential for sport performance and general health in both elite athletes and the general population.
]]>As the temperatures start dropping, anxiety levels can start to rise. The holiday season is notorious for ruining diets, subverting progress in the gym, and creating both financial and emotional stress.
A recent survey found that 88 percent of Americans feel the holidays are the most stressful time of the year. This high statistic didn’t even take into account the ongoing stress of the coronavirus pandemic and its long term effects on our lives.
While there will always be some factors outside of your control (hello, flight delays) there are plenty of steps you can take to make sure you end the year on a high note.
Some is Better Than None
If you’re traveling or hosting for the holidays, chances are your daily routine is subject to change. Prevent undue stress by setting realistic expectations for your diet and workout routine during the holidays. Don’t expect to be eating clean meal prep while traveling or having access to all your favorite gym equipment while visiting loved ones.
Embrace the idea that some activity is better than no activity. Half a workout (as long as you don’t skimp on your warmup) is better than just sitting on the couch. If you’re short on time, a HIIT workout or full body workout will give you more bang for your buck than accessory work. When in doubt, focus on multi-joint movements like a squat dumbbell row, or push up rather than isolation exercises like tricep extensions or hamstring curls.
Now can be the time to embrace new activities and encourage family and friends to be more active. A winter walk with friends or a quick session in the gym with a family member is the perfect two-for-one way to get moving while socializing with loved ones.
Plan for What You Can
Despite the myriad of factors you won’t be able to control, it pays to take stock of the things that are within your sphere of influence. You won’t be able to predict how slippery the roads will be at your great aunt’s house but you can bring your running shoes. Packable items like resistance bands can add variety to your workouts and make it more likely that you’ll exercise even without access to a gym.
Set yourself up for success by being prepared in the ways you can - pack your gym clothes, bring a jump rope, make a plan to train with a partner. Simple actions like signing in for a workout class, leaving your gym clothes by the door, or adding a workout on your calendar can help you stay accountable and motivated.
Nail Down Non-Negotiables
While endless to-do lists may create more pressure, the idea of having a few daily non-negotiables is a simple way to keep yourself in-check.
The key to setting your non-negotiables is to make your goals achievable tasks that you can answer with a “yes or a no.” Setting a goal to eat vegetables at every meal is a measurable, realistic task while setting a goal to eat only homemade, freshly prepared food is something that probably won’t happen especially during the holidays.
It almost goes without saying, but the other key to goal setting is not beating yourself up when things slip through the cracks. Your non-negotiables should be tasks that you can fulfill 90 percent of the time but, on days when you aren’t able to check all the boxes, adding guilt to the mix isn’t going to do you any favors. Congratulate yourself on the items you did complete and make a plan to move forward instead of spending energy feeling bad about a missed workout or extra slice of cake.
Move More
Let’s not forget that one of the safest, most effective ways to combat holiday stress is to get moving. Exercise releases feel-good endorphins, helps maintain bone mass, and can even help you get a more restful night’s sleep.
While it may sound counterintuitive that a hard lifting session or a long run will leave you feeling mentally refreshed, many studies have confirmed that exercise has mental as well as physical benefits. Physical activity reduces stress hormones like cortisol and stimulates the production of endorphins like oxytocin which help you better manage the stress of daily life. Repetitive movements like swimming or rowing are sometimes described as “moving meditation” and can provide a welcome break from the hectic holiday season.
]]>