Archive for: sports training
Walking through Whole Foods, what would you expect a Cross-Fit Champion would load up on?
Eggs? Wheaties? Raw Meat?
How about…Peanut Butter and Chocolate Milk?
Yep…turns out getting ripped and winning championships involves little nuts and big udders.
Protein: Much More than Cow
Eating enough foods high in protein is critical for building muscle. Protein not only promotes muscle growth, it also ensures muscle recovery and allows you to manage your weight by allowing you to feel fuller, longer. Now, when most people think protein, they think bovine. But…don’t limit yourself to the dairy! There are so many more protein-rich foods to enjoy!
Eating protein rich meals after working out is required for gaining muscle mass. The quality protein you consume after that workout helps to repair the damage. Most people grab a whey protein drink, chocolate milk, and take BCAA supplements. It’s quick, easy and it works. As you read this article, you’ll learn which other foods are high in protein and help build muscle.
What’s so Special about Saw Palmetto?
You may have heard about the benefits of Saw Palmetto, a plant native to the southeast. It’s nothing special to look at yet has a long history of medicinal uses which include preventing urinary disorders in men and boosting libido.
Native Americans are the first know users of this plant by including the nutrient rich berries in their diet. Men should consider using saw palmetto as a preventative measure for Benign Prostatic Hyperplasia (BPH), otherwise known as enlargement of the prostate gland.
Want More from Your Workouts?
What you get out of your body and the level of your health and physical performance is directly related to what you put into your body. You can’t blame your mama or bad genes forever. Sooner or later you’ll realize that you and you alone are responsible for your health. Sure, your gene pool may “load the gun” so to speak, but your lifestyle choices pull the trigger.
You want better performance? Skip the junk food diet and opt for a healthy sports diet …even if you’re not an athlete! Why? Because in order to fuel your body with the nutrients it needs you have to do better than the Standard American Diet (S.A.D.) . To get into shape and stay fit, you should analyze your diet plan—no matter what workout plans you are following. Maximize your performance and create an ideal muscular system using these helpful tips.
Add Some Weight to your Workout Plan
What does it mean to “Get Fit?”
Some people want to get fit so they can participate in an event like a triathlon. For others, they just want to be able to zip up their jeans or eliminate back fat. Still others are slaves to the bathroom scale and hope to see a number that hasn’t been around since high school. Whatever your goals the positive effects of weight training can help you get there.
Building Muscle. The easy part is lifting weights. Find something heavy – either your own body weight, something man-made or nature-made – and apply resistance and repetition…consistently.
For the detail police, yes, I know there’s a little more to it than that such as technique and form…but not that much more!
The part that gets a little more involved is what to eat to build muscle. Knowing which foods will build muscle and which supplemental nutrients work best makes the difference between getting the physique and strength you want and getting an unwanted trophy of “Adult onset Diabetes”.
It doesn’t matter why your lifting weights — for health, sport, or competition. Without a nutrition plan for bodybuilders that’s going to support the work you do in the gym you’re not going to see the changes in body composition you desire and you’re not going to get the performance on the field that you should.
In fact, it may seem like you’re moving backwards if you fail to fuel yourself at the cellular level. As they say, that 6-pack is made in the kitchen. Well, turns out that much of your overall health and performance is a result of what passes your lips.
This is more than just the macronutrients like carbs, fat and protein. Most of you have a handle on those (or so you think!) This also includes those micronutrients which keep every part of your body healthy and working properly.
Fitness training, staying on track, and building a workout plan that gives you the best results can be tough. You’ve gotta find time to workout, figure out what to eat, find where to buy the best food and dietary supplements, and keep up on the latest fitness information so you know you’re getting the most from your training time.
That could be a full-time job one its own. Now, add in a hectic schedule that includes weird shifts, deployment, and moving around the country. It’s easy to just forget about it!
Ah, but don’t despair…there’s an app for that! And we’re going to cover a few of the most popular ones in this article. Keep reading!
What if you could increase the “strength” of your respiratory muscles? Would that improve your training results and result in better performance when you run, swim, bike or any engage in any other activity that involves breathing?
That’s exactly what was asked in a runner’s study to find out how respiratory muscle training could improve overall performance.
Most of us would agree that to improve physical performance you need to condition your heart, build your muscles, and practice your game or skills. But how many of us think of respiratory muscle training as a key component to improving lung function…and your game?
In sport training, the research results for water training and water running suggests that when you do your workouts in an aquatic environment you may get better results. What kind of better results? Think about great lung capacity and better oxygen consumption. It turns out that what works for man and beast for rehabilitation training may actually have untold benefits for your everyday workouts!
Update: Have you ever had a moment in your life when someone or something changed you forever? Yesterday, I had that moment. In a rustic dining hall packed with veterans, lobster, laughter and an whole lot of camaraderie, I met Travis Mills. His jovial spirit and engaging smile don’t serve to mask the tragedy he’s been through…those traits are who he is and who he has always been. Travis has a divine spark within him which manifests as a burning desire to support, encourage and lift others up especially during difficult times. This is his story of help and hope for fellow veterans and their families.
Some call it “Peruvian Ginseng”.
I have a buddy who swears by the benefits of Maca root. He calls it the peace keeper.
Let me explain. His wife just gave birth and as you can imagine pregnancy can really screw up a woman’s hormones. My buddy got to the point where he just wasn’t sure what he would be walking into when he opened the door at the end of the day. Was he walking into enemy territory…or were there friendlies on the other side of that door? Now, this is a true story so just bear with me and I’ll get to the science a little later.
Adequate hydration during military training is a big concern. When the subject is discussed, most people think about not getting enough water.
However, it’s possible to get too much water…especially when you only listen to the research and advice published by manufacturers of sports drinks.
In the military, there have been various “rules of thumb” about water consumption during training. It’s possible that some of the earliest recommendations were simply pulled out of thin air with no real scientific backing or research.
This pseudo-science is exactly why the military was quick to change their water intake recommendations during training after negative effects were experienced and people ended up in the hospital.
When Saving Money AND Muscle Building Endurance are Important
Is it possible to get the same muscle building benefits of the best proteins without investing in a cattle ranch?
Can you have a boost in your endurance training without shelling out extra money on packets of goo?
Can you ditch the expense of bottled sports drinks in favor of something simple with a twist?
Nutritional support for military training can get pretty expensive if you’re following “Common knowledge”. The fact is, you’ve got to know where to put your money. Some things are worth the extra expense; others can be replaced with an equally beneficial food substitution.
As we become more aware of how the food we eat affects our overall health and performance, many people struggle with the options laid out before us on the grocery shelves. Those quick, processed, and flavorful foods may be heavily laden with sugar and salt. When we choose healthier, whole foods our chemically conditioned taste buds can find them, well, a little bland.
Most of our palettes have been conditioned to crave food that is sweet or flavored with salt. The more you understand nutrition, the more you understand that salt and sugar don’t do much for your fitness goals. What’s the solution? Spice it Up!
Does nutrient timing for training work?
The answer for each person will be different depending on the goals you have. For example, if you are overweight and want to get into a normal body fat range, then nutrient timing will be of little use.
However, as you get closer to a healthy weight and your focus shifts to improving endurance or improving your weight training results like lean muscle, then paying attention to the nutritional research around timing could give your fitness training a little kick.
Oxygen-rich blood improves endurance. That’s why top athletes swarmed to the practice of blood doping in an attempt to be the best in their sport. It speeds recovery on the playing field and in a therapeutic setting. This is undisputed by volumes of scientific research.
Beyond sport, increased red blood cells in the body can also support your recovery from an injury. So it’s important to avoid a quick label of “bad” or “good” around blood.
The current (and ongoing) conversations about “cheating” and blood doping fall into the category of sports ethics. And, if the governing board for your sport bans certain substances that would give you an unfair advantage (a la the Lance Armstrong story), then you should follow the rules and seek legal alternatives to maximize your training and fortify your body’s systems like blood, heart, and lungs.
Since summers are often short in Maine — what am I saying, they’re always short here! — we do our best to take full advantage of the season. Biking, golf, tennis, walking, hiking, in-line skating, wood cutting, outdoor projects and yard work keep us active and enjoying our great outdoors. In order to take full advantage of our fleeting warm summer months, we make sure we protect ourselves from injury. Nothing is worse than missing out due to a sports injury. Let’s look at ways you can stay injury and complaint free this season.
Jet lag can affect performance and judgment. So when you’re in the military you’ve got to learn how to prevent jet lag. With little notice you could be deployed for military training operations. You may cross several time zones and then be expected to think clearly, make decisions, and basically stay sharp and awake once the plane touches down.
Normal adjustment usually takes 1 day for each time zone.
And how much your affected depends on which direction you’re traveling. Eastbound travel is more disruptive than westbound travel because of the absolute loss of real time, which offsets circadian rhythm more than a gain in time with westbound flight
Improvement takes practice. There really is no way around it. You have to put in the time and the effort to get the results you aim for. As they say, you can’t complain about the results you didn’t get from the work you didn’t do.
But what is the best way to train?
There are lots of training methods in sports used by lots of great coaches; however, when it comes to getting to your personal best it’s going to come down to you. Whether your sport is a team sport, on the playing field or in the field of combat, your training methods will determine how close you get to expert status.
Studies show that what’s known as “deliberate practice”, combined with the nutritional support your body requires, is what can put you at peak performance.