Fitness Blog - May 2009

Not So Freshly Squeezed

Diet & Nutrition article by Ben on Wednesday, May 27, 2009 12:48:56 PM EST

The Truth About Bottled Water

I just finished watching this hilarious movie from Penn and Teller about the bottled water industry.  The Truth About Bottled Water is a short documentary that reveals some of the ugly realities of an industry that has become a national obsession even though most people can't taste the difference between expensive bottled water and ordinary tap water.  

Amazing/Funny Fitness article by Ben on Monday, May 18, 2009 8:34:57 PM EST

Exposing the Evils of the Food Industry

There is a really interesting movie coming out this Summer that exposes the evil underbelly of the food industry.  Anyone who has ever wondered where the food we eat is grown, how it is produced, how massive corporations have influenced government regulations and what we can do to change it.. then you definitely need to see this film!   

Diet & Nutrition article by Ben on Saturday, May 09, 2009 8:38:00 PM EST

The Wolverine Work-Out

Exercise & Workout article by Ben on Saturday, May 09, 2009 4:27:46 PM EST

Train With Me Online on YouTube

A short video of a pretty challenging core circuit that I made for the TWMO YouTube page.

Exercise & Workout article by Ben on Tuesday, May 05, 2009 11:15:04 PM EST

A great side salad for the upcoming BBQ season

Yam and Russet Potato Salad with Greens and Bacon

Diet & Nutrition article by Ben on Friday, May 01, 2009 7:10:56 PM EST

Gym Etiquette

1. Wear appropriate clothing

Make sure that you show up to the gym wearing appropriate clothing.  You want to be comfortable but still be wearing athletic gear such as sweat pants, t-shirts, stretch pants, sweat shirts, tank tops and running shoes.

2. Be aware of those around you

 

There will most likely be other people around you when you are working out so be considerate of their space.  Be sure to share the equipment and machines and if the gym is really busy, switch up between cardio machines after 20 minutes so others can also have a chance to use them.

3. Bring a towel

 

Bring a towel with you when you are working out to wipe away your sweat and to also wipe your sweat off of the benches and machines after you have finished using them.

4. Use deodorant

 

Always put on deodorant before a training session.  Nobody likes to smell someone else’s body odor while working out and there is no excuse to stink when there are plenty of soaps, body washes, body sprays and deodorants to deal with the issue.

Exercise & Workout article by Ben on Friday, May 01, 2009 12:34:15 AM EST

Men in fitness need an audience

I came across this Belgian commercial the other day.  Enjoy!

Amazing/Funny Fitness article by George on Friday, May 01, 2009 12:32:33 AM EST

The Power of Protein

Protein needs of athletes have received considerable attention in recent years, and a growing amount of research is being dedicated to investigating the specific protein requirements of endurance athletes.  It can be confusing at the best of times to try to discern from the plethora of marketing information just how much protein is enough throughout the day, when you should have it, and what sources you should get it from.  Thankfully, research on the protein needs of endurance athletes is becoming increasingly clear, and the power of protein is being established.

 

A number of bodily functions and substances are dependent on the presence of protein in the diet, or, more specifically, the amino acids of which they are comprised.  Our bodies digest dietary proteins and break them down to their constituent amino acids, which are then shipped off to different parts of the body to be used in the synthesis and repair of muscle and connective tissue, supporting the nervous and immune system, creation of hormones, enzymes, nails, hair, and, in some cases, providing an energy source.

 

In all, there are 20 amino acids necessary in human nutrition, all of which are indispensable for maintaining health and fitness.  Amino acids are grouped into those our bodies have the ability to manufacture (non-essential amino acids) and those we must obtain through nutrition (essential amino acids).  A food source is considered a complete protein when it provides all of the essential amino acids. 

 

Animal protein sources like eggs, meat, fish and soybean products like tofu are examples of complete proteins.  Individually, vegetable protein sources only contain some amino acids, but must be combined in order to yield a complete protein (for example, combining a whole grain and legume). 

 

Eggs are considered the “perfect protein” as they contain all the essential amino acids along with wide array of other vitamins and nutrients.  The protein from an egg is the best absorbed and utilized natural source of protein and as such, eggs are assigned a biological value (BV) of 100.  All other protein sources are measured with respect to the egg.  Whey protein isolate has a slightly higher BV of 104, followed by milk proteins (BV=91), beef (BV=80) and soy protein sources (BV=71).  On a protein for dollars comparison, the egg is the hands down winner. 

 

For non-athletes, it is recommended that consuming 0.86g/kg body mass per day is sufficient for meeting the body’s requirements and preventing deficiencies.   Recommendations for endurance athletes however are in the range of 1.2-1.4g/kg body mass per day. For example, a 70kg endurance athlete requires 84-98g of protein throughout a typical training day.  Being on the low side of this recommendation equates to risking a loss of lean body mass, and this means decreased power and a resultant decrease in performance. 

 

As the amount of protein in the diet increases, so too should water intake.  The by-product of protein synthesis is ammonia, which needs to be converted to urea and excreted.  Too much protein will overwhelm this excretion system and can cause a build up of ammonia and a resultant increase in the acidity of the blood.  To compensate, the kidneys require more water to flush the urea from the system, and this can lead to dehydration and a decrease in performance.

 

Using protein during a race effort of short duration (<150min.) should be avoided, as our bodies don’t derive a significant supply of energy from the metabolism of protein.  We mainly depend on carbohydrates in the first 120-180 minutes of activity.  Including protein in any significant quantity in a pre-race meal or within an hour of training should also be discouraged, since it is slowly digested and will only serve to inhibit the absorption of carbs.

Since protein is not stored in the body for later use like glucose, it’s important to provide our bodies with protein throughout the day and after endurance workouts.  Recent research suggests that carbohydrate absorption is also increased by the presence of protein in recovery drinks and leads to increased glycogen synthesis.  In general, ingesting a recovery drink containing both carbohydrates and protein within 30 minutes of the end of a workout allows for optimal glycogen store replenishment, and allows the body access to the amino acid supplies it needs to repair any muscle or connective tissue breakdown that occurred during the training session.

 

Based on experience and experimentation, most athletes find a 3:1 carbohydrate to protein ratio works best for recovery.  Most athletes need to consume 0.5g carbohydrate per pound body weight after a workout.  Using these two figures, a 150 pound athlete would need 75g carbohydrate and 25g protein for optimal recovery. 

 

However, most athletes lack an appetite for solid foods immediately after a hard effort.  In this case, a good strategy is to use a liquid recovery drink immediately after a training session to start the recovery process.  Fruit smoothies that include a whey or soy protein supplement or a commercial recovery drink are great ways to begin replenishing your system after a workout.  It helps to have the ingredients for a smoothie ready to go prior to leaving for a long workout, insuring that it’s easy to initiate recovery as soon as possible even if you are tired following a sustained effort.

 

Within the next 60-90 minutes, follow the post workout recovery drink with a further recovery meal. Your digestive system will be able to handle so

Diet & Nutrition article by DrRyan on Friday, May 01, 2009 12:32:15 AM EST