Nutrition In Sports
My blog this week comes in the form of an interview I did regarding nutrition in youth sports and for professional athletes. Take a look and enjoy.
http://www.youtube.com/watch?v=_G8zkT5HpQQ&feature=youtu.be
Let me know if you have any comments or questions.
From South Bend,
Best Exercise To Lose Weight
I get this question all the time from people trying to shed pounds and body fat. The answer is, there is really no miracle exercise that magically removes body weight and unwanted fat. However, some exercises are better than others in terms of burning calories which will give you a more efficient fat burn as well. For instance, a barbell squat will activate more muscles and require more energy expenditure than a bicep curl.
What to look for
The Best Example I Can Think Of
Once a military specific exercise, burpees have become a widespread staple throughout the fitness community due to the fat burning potential while still being able to maintain lean muscle mass. Full body exercises such as burpees can increase your lean body mass which can help to boost your metabolism which will create a greater post workout calorie burn, also known as the “afterburn” effect. Personally, I think a burpee is a great exercise because it can help activate your fast twitch muscle fibers. The explosive squat involved in the exercise will help recruit those fast-twitch muscle fibers and force them to grow. Burpees can also increase muscle endurance if performed for an adequate duration such 1 minute intervals.
How To Do It
Variations
Burpees With Dumbells
Burpees with medball
Conclusion
Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. The great thing about burpees is, not only are you preforming strength movements that will activate large muscles and stimulate growth, but you also tap into the endurance and conditioning aspect of traininig because of the nature of the exercsie. I was first exposed to burpees when I trained with a good friend who was attending west point and still maintain that burpees to exhaustion are one of the hardest evercises that are out there. They are also extremely versatile and can be performed in a small area and they require no weights. Like i said before, there is no miracle movement that will give you that coveted six pack. However, if there was, this would be it.
Let me know if you have any comments or questions.
From South Bend,
Pre-workout Meals
There are a few important things to consider in the pre-workout meal discussion. Timing, size, and content are the three key factors in choosing a great meal that will give you optimal performance levels.
Timing– Ideally, a meal should be eaten between 2 and 3 hours before a workout in order to give your body time to fully digest the protein, carbohydrates, and sugar that will be converted to fuel to power you through those grueling last few reps. For all you earlier birds, I don’t expect you to wake up at 3 Am to make an omelette. So your meal and portion size will be much different.
Size– Portion size is extremely important because you don’t want to feel bogged down or bloated during a workout. On that same token ensuring your muscles are properly fueled is vital to prevent muscle degredation. The preworkout meal and time before workout are directley correlated. The farther away you are from a workout (say 3 hours) the bigger your meal (probably full size). If you are grabbing something 15-20 minutes before it should be much smaller and generally in liquid form so it is easily digestable.
Content-An ideal pre-workout meal should consist of 20-30 grams of protein to keep your body in an anabolic state to prevent muscle breakdown during your workout. Along with the protein, 20-30 grams of low glycemic carbohydrates is also advisable.
A 2-3 hour prior example
A turkey/chicken breast, spinach & tomato omelette with a small serving of steel cut oats. Low glycemic carbohydrates such as spinach and steel cut oats will be converted to energy and used as fuel during your workout. Low glycemic carbohydrates will keep your insulin from spiking which can lead an energy crash mid-workout. This meal is also low in fat and fiber which will make it easy to digest.
Ingredients
Nutritional Facts
I like to workout in the late mornings so the first thing I do when I wake up is start off with a great breakfast that has an adequate source of protein, carbohydrates, fiber, and fat. The protein will ensure there is no muscle breakdown and give your body a steady stream of fuel and amino acids through your workout. The carbs will be converted to energy while the fiber and fat will keep you feeling full throughout the pre-workout/workout period. Adequate hydration is also vital to prepare you body for a successful workout. Ensuring your muscles are hydrated will prevent cramping and optimize performance.
Now, for the early birds. (15-45 minutes before workout)
Home made protein shake
My protein shake is very generic but an effective, homemade recipe. I shoot for a 1:1 carbohydrate to protein ratio made with the following ingredients.
Nutritional facts
A 2:1 or 1:1 carbohydrate to protein ratio is ideal for refueling your muscles and replacing glycogen levels. Drink this shake within 30 minutes of your workout, or 30 minutes prior, to ensure your muscles receive healthy carbohydrates and protein from natural sources to rebuild muscle tissue that has been broken down during a workout. A liquid meal, such as a protein shake, is absorbed more quickly than solid food. The addition of fruit will help you restore your glycogen levels and transport protein to your muscles. Using natural foods such as fruit and unflavored yogurt will stabilize blood sugar levels and not cause a severe insulin spike that you get with most “store-bought” shakes due to the large amount of processed sugars and additives that are present. The combination of chia seeds, fruit, yogurt, and almond milk provides an excellent source of fiber, antioxidants, vitamins, and minerals. With such a wide array of products and additives that are present in many supplements and shakes, I always recommend people make their own, using unprocessed ingredients, to ensure your muscles receive the most bang for your buck. Here is a tip: Make your shake the night before and store it in the fridge to save yourself the hassle and cleanup in the morning.
Generally a medium-sized meal is recommended 2 hours before your workout to give your body a chance to digest and convert the food before you lift. With that being said, every person is different. Finding out what works best for you in terms of energy levels, muscle growth, and recovery is the most important thing. Whatever you do make sure you have a steady stream of energy to you can power through a tough workout.
Sorry about the recent hiatus and thanks for reading. Let me know if you have any comments or questions.
From South Bend,
5 Reasons To Drink More Tea
Based on last week’s blog on coffee I decided to discuss another great beverage. I get a lot of questions about what people should drink and the only options I ever recommend are the choices I adhere to myself in coffee, tea, water, unsweetened almond milk, and yes occasionally alcohol. So lets talk about tea and all the great benefits that come along with it’s consumption.
| Tea Statistics | |
| Pounds of tea imported to the U.S. each year | 519 million pounds |
| Total amount of tea consumed in the U.S. every day | 1.42 million pounds |
| Number of men and women who drink tea every morning | 2 billion |
| Total projected sales of tea for U.S. in 2012 | $15 billion |
Although not as popular as coffee in the US, tea is still widely consumed and is a staple for many americans. Lets look at some of the benefits.
1. Tea Is Loaded With Antioxidants
2. Tea Is Calorie-free And Helps Promote Fat Loss
3. Tea Increases Your Metabolism.
4. Tea Reduces Risk of Stroke, Cancer, and Heart Disease
5. Each Variety Contains a Unique Blend Of Health/Nutritional Benefits.
Conclusion
While I am a big proponent of caffeiene and specifically its impact on health and performance, tea offers a lower caffienated alternative to coffee with the typical cup containing about 10-60 mg of caffiene. Besides the obvious health benefits tea is versatile in that you can drink it both hot (winter) and cold (summer) and reap all its benefits. Like I stated earlier, anytime you can substitute a beverage that contains numerous health benefits for a sugar loaded juice, pop, or sports drink, is a no-brainer.
Thanks for reading and let me know if you have any comments or questions.
From South Bend,
Kevin Deeth 