Is Creatine Usage Safe and Effective For Adults 50 and Over?
February 27, 2023

Is Creatine Usage Safe and Effective For Adults 50 and Over?

In a meta-analysis of Randomized controlled studies, Chilibeck et al. discovered that creatine usage coupled with strength training in adults 50 years of age and older was practically harmless. Of the 720 or so participants across twenty-two studies, only 4 studies mentioned gastrointestinal discomfort. Two studies mentioned muscle cramping. There were no reports of liver or kidney disfunction in any of the participants. The good news or positive takeaway for those 50 years of age and older was lean muscle tissue, as well as lower and upper body strength did increase. This is proof that a physical activity like resistance training can be improved with creatine supplementation. The results of this study are valuable to many weightlifters including myself, as I am about to turn 51 on February 1. 

Kent Sahlin’s paper on Muscle energetics during explosive activities and potential effects of nutrition and training provides insight on the value of creatine supplementation during high intensity exercises lasting up to six seconds. This finding further proves the positive effects creatine has on strength training but also demonstrates high value in short sprints such as the 40m dash, as well as track and field events such as the high jump, long jump and discus throw. All of which take place in under six seconds in most cases. There is some evidence that creatine supplementation does increase body weight by up to 2% so athletes should keep this in mind when considering use of creatine. Increased body weight can slow athletes down in running events. 

Lastly, there seems to be no adverse effects when consuming creatine according to the Journal of the International Society of Sports Nutrition. The organization looked at twelve different markers from kidney and renal disease associated with creatine to adolescent use of the supplement to dehydration and muscle cramping and found none of it to be true. This is great news for athletes who want to use creatine to boost anaerobic performance and improve recovery. However, I would be careful using the supplement if I had to make weight like one has to do in boxing or wrestling. There does appear to be some water retention that takes place because of using the supplement. 

References

Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1), 1–17. https://doi.org/10.1186/s12970-021-00412-w

Chilibeck PD, Kaviani M, Candow DG, & Zello GA. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine, 8, 213–226.

Sahlin, Kent. (2014). Muscle energetics during explosive activities and potential effects of nutrition and training. Sports Medicine, 44, 167-173.

Preston Ray No Comments , , ,
September 29, 2022

How to become a more efficient runner and athlete

Being a Personal trainer, runner, and soon to be Sports Performance Specialist, aerobic endurance training in the form of running is a topic that is of great interest to me. And I am not alone. According to the Sports and Fitness Industry Association’s 2020 report, about 50 million Americans or 15 percent of the US population participate in some form of running or jogging (Galic, 2022). That being written, it is vitally important to know the pros and cons of Aerobic training for runners and non-runners alike if I am to serve professionally and effectively. 

Today in the US the most popular race is the 5K (3.1mi) and the second most popular race is the half marathon. The average time for the 5K is 34 minutes for men and 40 minutes for women. To place in the top 1% of 5k racers in America you would have to finish faster than 18:24 (Galic, 2022). These statistics are helpful because they let us know how we stack up to our peers who I shall call Joe’s, as well as the Pros who are undoubtedly are part of the 1% who can run 3.1 miles in 18:24 or even less. Let’s examine endurance training to find out how we can improve and maybe one day end up in the top 1% of endurance runners. 

In a recent study conducted by Prieto-Gonzalez et al., it was proven that concurrent training consisting of running-specific strength training and endurance training was superior to running-specific strength training and endurance training alone. 30-40 male endurance runners were tested anthropometrically for body mass, body mass index, body fat percentage and lean mass. Performance related variables included countermovement jumps, 1RM squats, running economy at 12 and 14km/hr, VO2 max, and anaerobic threshold. The men who participated in strength related and endurance training concurrently outperformed the strength only and endurance only groups (2022). 

In another study conducted by the International Journal of Sports Physiology and Performance, similar results were found to be true for a group of 16 moderately conditioned endurance runners. “Combining a 6-week resistance-training program with endurance training significantly improves 5-km time trial performance. Removing strength training results in some loss of those performance improvements” (Karsten et al., 2016).

If you are interested in not only taking your running efficiency to a higher level by increasing VO2 max and mitochondrial involvement, but also becoming a better overall athlete in the process, it would behoove you to add strength training to your program design. Strength training combined with endurance training improves many more sports performance factors than those related to running alone. 

References

Galic, 2022, LiveStrong.com, https://www.livestrong.com/article/13730338-running-statistics/ 

Prieto-Gonzalez, P., Sedlacek, J., (2022). Effects of Running-Specific Strength Training, Endurance Training, and Concurrent Training on Recreational Endurance Athletes’ Performance and Selected Anthropometric Parameters, International Journal of Environmental Research and Public Health. 19 (17). 

Karsten, B., Stevens, L., Colpus, M., Larumbe-Zabala, E., Naclerio, F., (2016). The Effects of Sport-Specific Strength and Conditioning Training on Critical Velocity, Anaerobic Running Distance, and 5-KM Race Performance. International Journal of Sports Physiology and Performance, 2016, 11, 80-85. https://journals.humankinetics.com/view/journals/ijspp/11/1/article-p80.xml 

Preston Ray No Comments , , , , ,
August 31, 2022

The Benefits of Breathing Intelligently During Cardio and Strength Training

Renowned sports performance coach, Mike Boyle, a leader in the fitness industry, got a little ticked off during one of his podcasts when viewers repeatedly posted messages saying his athletes didn’t know how to breathe correctly. 

He replied by saying, “Thank God I have never had an athlete stop breathing on me.” (Vranich and Sabin, 2020).  As snarky as this may sound, it wasn’t startling, considering Boyle is one of the most highly regarded sports performance coaches in the country, if not the world. 

Well, this day would prove to be a step forward in the delivery of the new question that has slowly been circulating through the fitness industry since then. Do athletes, gym-goers, and even the clients of personal trainers know how to breathe correctly during resistance training or cardiorespiratory activity?

Before learning to breathe properly, it is important to understand that “the process of breathing has been warped by chronic stress, sedentary lifestyles, unhealthy diets, overheated homes, and lack of fitness.” (McKeown, 2015). The way to correct this behavior is to examine the two most important factors there are when it comes to breathing correctly–1) Location of Movement (LOM) and 2) Range of Motion (ROM). 

LOM should be at the middle of the body where the diaphragm is located, and the lungs are biggest. ROM measures abdominothoracic respiratory flexibility (the ability to push the belly out and pull it in) (Vrancih and Sabin, 2020). Simply put, take a deep breath into your ribs via the belly button and allow oxygen to circumferentially expand the front, back and sides of your body. Your shoulders should not rise, nor chest puff out. This is diaphragmatic breathing, and it allows the body to increase oxygen uptake. 

Now that we know the why, how, and where of breathing intelligently, let’s apply what we have learned to two of the most functional movements performed by athletes– squat and deadlift. These movements make many people anxious because they fear injuring their lower back. And rightfully so, as both exercises place a lot of pressure on the lumbar spine. 

The way to avoid this is by learning to brace your spine using the Valsalva maneuver. The late, great Louie Simmons of Westside Barbell who could easily squat and deadlift over 700 lb. after the age of 50 explains the Valsalva maneuver as follows: “Expand your abdomen by taking a deep breath through the diaphragm, pulling as much air as possible into your abdomen. Finish your inhale, then hold your breath and your brace throughout the lowering phase of the lift.” (Vranich and Sabin, 2020). 

*(For a deadlift, hold your breath and your brace throughout the raising or standing phase of the lift). 

Breathing for cardiorespiratory efficiency is the opposite of a Valsalva maneuver in the sense that you don’t want to hold your breath or brace your midsection. The key here is to allow your diaphragm, the major muscle of respiration (breathing) to contract and pull air in and relax and push air out. Santos-Lonhurst (2018). 

Having a flexible midsection capable of expansion and contraction is the key. In fact, you can measure how well you expand and contract by measuring your waist with a trunk full of air and then subtracting the size of your waist once you have expelled it all. 

The difference should be at least 2 inches for those whose waist is in the twenties and 3 inches for those whose waist is in the thirties, says Dr. Belisa Vranich, author of Breathing for Warriors. She goes on to say that once you have achieved this range of motion in the trunk you will become more efficient in cardiorespiratory activities because you will be able to do the same amount of work in fewer breaths (2020). 

Contrary to the popular belief of many, including an occasional sports professional, breathing is not something we should take for granted. It is the precursor to functional training activities and is often the deciding factor in most sports when the game is on the line. 

Breathing intelligently is within our reach and should be a goal of every living being. Especially those who are physically active and want to improve their athleticism. So like those listeners on Coach Boyle’s podcast who called him out on his client’s breathing, I am calling you out on yours. Learn how to breathe more intelligently today. 

References

Vranich, Dr. Belisa, Sabin, Brian (2020). Breathing for Warriors: Master Your Breath to Unlock       More Strength, Greater Endurance, Sharper Precision, Faster Recovery, and an Unshakable Inner Game. St. Martin’s Publishing Group. 

McKeown, Patrick (2015). The Oxygen Advantage: The Simple , Scientifically Proven Breathing Technique That Will Revolutionise Your Health and Fitness. William Morrow. 

Santos-Longhurst, Adrienne (2018). Diaphragm Overview. Healthline. https://www.healthline.com/human-body-maps/diaphragm. 

Preston Ray No Comments ,
August 9, 2022

 The Benefits of Resistance Training on Older Americans

In 2019 ACL.gov reported that the number of Americans 65 and over was 54 million or 16% of the American population. Census.gov reports that in 2050, 17% of the population or 1.9 billion of the 9.4 billion people in the world will be 65 and over. That being written, it is becoming increasingly important that we find ways to help this segment of the population live better lives so they can not only survive but thrive. And considering most of the leading causes of death for this population–- heart disease, diabetes, Alzheimer’s disease, strokes and even accidents–, can all be prevented or slowed down by exercising regularly (Eure, 2022), we must state more specifically that we are referring to strength resistance training. Fragala, et al., concludes the following:. 

Muscle “use” in the form of exercise resistance training has been consistently shown as a feasible and effective means of counteracting muscle weakness and physical frailty, attenuating age-related intramuscular adipose infiltration, improving physical performance, increasing muscle fiber area, improving muscle quality, bone density, metabolic health and insulin sensitivity, management of chronic health conditions, quality of life, psychological well-being, extended independent living, and reduced risks for falls and fractures in older adults. (pp. 3-4).

Strength gains from resistance training don’t happen overnight, but they do occur faster in individuals who have not engaged in weight training previously and whose programs involve large muscle groups, heavy weights, and multiple sets. Initial strength gains usually come as the result of improved neuromuscular coordination and can be observed in as little as three to four weeks (Dintiman, 2020). And while many persons aged 65 and older may not believe they can lift “heavy” weights, it is important to realize that individualization is key. Heavy is different for everyone because everyone’s 1RM or 1 rep max will be different.  A 1 rep maximum is the most you personally can lift in any given exercise. And lifting this amount of weight is not necessary for muscle development. It is only helpful in determining what amount of weight you as an individual should be using to increase the size of the muscle(s). When the objective is to increase maximum strength by stimulating muscle hypertrophy, 70-80 percent of the 1RM should be lifted five to eight times or until failure, and volume should be increased (Dintiman, 2020). 

In addition to strength training for improved muscle mass and to stave off disease, it is important to factor in functional resistance training. Functional resistance training is most useful for activities of daily living and varies slightly from ordinary resistance training as the movements are designed to mimic everyday life movements which become more challenging as we age. Fragala, et al., (2019) further asserts that the age-related decline in physical function can only be partly explained by the loss of muscle mass or muscle strength. And that other essential motor control aspects also influence an older adult’s functional performance of ADL (Fragala, et al., 2019).

Strength training at any age can be a challenge, and people of all ages generally have some skepticism or fear of strength training, especially if they have never exercised in this manner. Many are led to believe that age is a limiting factor when it comes to resistance training and is to be avoided.  However, when it comes to suitability, seniors 65 years of age and older are just as capable as the rest of us. Aging does not appear to enhance or reduce the ability of the musculoskeletal system to adapt to resistance exercise (Haff & Triplett, 2016), nor has it been proven unsafe for frail older adults and individuals with disease (Fragala, et al., 2019).   

Resistance strength training has too many health benefits to offer to be dismissed. And with it being safe at any age, it would behoove us all, including those 65 years of age and over to begin a strength training program immediately. Don’t just survive, thrive!

References

2020 Profile of Older Americans. (2020). acl.gov. https://acl.gov/aging-and-disablity-in-america

Roberts, A. W. and Ugunwole, (Oct 2018). The Population 65 Years and Older in the United States, 2016. Census.gov. https://www.census.gov/library/publications/2018/acs/acs-38.html

Eure, Mariann (2022). Very Well Health. Top Causes of Death Among Adults Over 65 https://www.verywellhealth.com/top-causes-of-death-among-adults-over-65-2967470

Dintiman, G.B. (2020). Nase Essentials of next-generation sports speed training. Healthy Learning. 

Haff, G .G. and Triplett (2016). Essentials of Strength Training and Conditioning. Human Kinetics.

Fragala, M.S., Cadore, E.L., Dorgo, S., Izquierdo, M., Kraemer, W.J., Peterson, M.D., Ryan, E.D. (2019). Resistance Training for Older Adults. Position Statement from the National Strength and Conditioning Association. The Journal of Strength and Conditioning Research. https://www.nsca.com/contentassets/2a4112fb355a4a48853bbafbe070fb8e/resistance_training_for_older_adults__position.1.pdf 

Preston Ray No Comments , , , , , ,
May 12, 2022

Top 3 Ways to Add Positive Habits to Your Life

“Good habits make time your ally and bad habits make time your enemy.” -James Clear, Atomic Habits

In today’s message, I would like you to think about your habits and your time. Are they your ally or your enemy? Do you have good habits? And if so, how many do you have and how many do you need to work on? Learn how to make habits your friend by first understanding how they are formed. Below are the Top 3 methods for habit creation.

#1) Forget about goals! 

Counterintuitive, I know. But hear me out. I say forget about goals because they are so short lived. Lose 50 lbs., then what? Hit your body fat goal, what’s next? Understand this: goals are for direction, but systems are good for progress. 

If you create a system that includes weighing yourself daily, scheduling exercise on your calendar, eating at the same times every day and going to bed at the same time every night, you are much more likely to maintain your weight, hit your body fat goal and keep it where you like for as long as you wish. And for extra accountability you can hire a personal trainer, nutritionist, and/or behavioral psychologist as part of your system.

#2) Change your identity! 

According to James Clear, author of Atomic Habits, “True behavior change is identity change.” He goes on to say that “Your old identity can sabotage new plans for change.” And guess what folks, I hear it all the time. 

Clients, family members and even friends say things like, “I need to get my fat a$$ to the gym” or “look how fat I am.” It always hurts me when I hear my loved ones speak this way because I understand that until their identity is changed, the weight loss and body transformation that they desire will be fleeting. Change the way you speak to yourself and others about yourself. And always remember, you HAVE fat, you are NOT fat. 

#3) Implementation Intention! 

This is about where and when to act. You can’t have a system if you have not determined where and when the act will take place. And you can’t truly schedule the activity on your calendar until you have determined the when and where. 

A great way to do this is to stack a new habit on an existing habit, aka, “habit stacking.” It goes a little something like this… After I pour my cup of tea each morning and meditate (Old Habits), I will exercise for 60 minutes at Preston Ray Fitness in Oakland every Tuesday and Thursday at 7am with Preston by my side. 

Tie your desired behavior into something you do each day. Exercising more or eating better does not provide instruction on how or when to act. Time and location are a must in habit stacking. Don’t forget that. Without it your system will fail. 

Accepting the fact that in today’s world we need to schedule everything just to get anything done can be a hard pill to swallow. The more things you have on auto pilot the more likely you are to “win the day.” In doing so you will slowly begin to change your identity by following your system which leads you where you intend to be. 

Preston Ray No Comments , ,
April 14, 2022

Tips to Lower Your Body Fat Percentage

If you remember from my last newsletter, I said I would expand in the future on body composition parameters like lean muscle mass, fat mass and how much water your body contains. Well, I recently did a DEXA scan and felt compelled to go down the road of body fat percentage today.

I’m not going into great detail about my personal body fat percentage. But I will divulge that I was in the normal range for my age. In fact, I was in the top percentile. However, I would still feel better if I dropped about 3 percent. So I decided to make this fun and give you three smoking gun tips to do the same if it happens to tickle your fancy.

1. Stop eating late at night.

Do you know what one of THE biggest contributors to weight gain and ill health is? You guessed it, eating late at night. I know, calories in vs calories out, right? As long as you burn more calories every day then you consume, you will lose weight… Sorry, but it’s not that simple.

When you eat late at night, you disturb your Circadian Rhythm. This simply means that your body and all of its organs function differently at different times of the day. Your pancreas does not like to work late at night. When you ask it to release insulin after say, 7 pm, it throws a fit. It doesn’t want to be disturbed and it has a harder time stabilizing blood sugar levels.

Couple that with the fact that your metabolism naturally slows down at night and you have a recipe for weight gain. In turn, your body goes into fat-storage mode, regardless of how clean the food is.

Plus, you prevent your body’s natural mechanisms from taking place, like recovering from hard workouts. The result of that is from human growth hormone (HGH) going down.

Simply put, eating late causes your hormones to be out of whack, which creates a favorable environment for weight gain. The best-case scenario is to finish no later than 7 pm, but the earlier, the better.

2. Fit additional activity into your day.

Any additional movement you get into your daily life will pay big dividends when it comes to cutting your body fat percentage down by a few points. Take a power walk at lunchtime, get up 10 minutes early and do some bodyweight drills or join a recreational sport league in your town.

Just find something you like to do and add it to your calendar. Even 5-to-10-minute bouts of activity sprinkled in through the day will help you lean out faster.

3. Don’t follow a fad diet.

There is no shortage of fad diet plans to follow out there. If you decide to give up all forms of carbs and follow the caveman diet, for example, you run the risk of falling off the wagon because it’s so restrictive and not sustainable over the long-haul.

Even if you did shave 3% body fat off your body, you run the risk of gaining it all back with interest the day you decide you’re craving a slice of pizza and give in. Your diet should be sustainable and balanced with quality sources of protein, carbs and fat.

If you want to do anything at all, simply eliminate liquid calories. That, in conjunction with more daily activity alone will send your body fat spiraling downward.

Take-home Message

In reality, you don’t have to reinvent the wheel or get super extreme to lose a few pounds and get back on track. As long as you stick with basic principles and display even the slightest bit of discipline, you can easily trim a few percentage points of fat off your body.

Preston Ray No Comments , , ,
March 1, 2022

Protein For Muscle Growth: What You Didn’t Know

In my nearly 11 years of personal training, I can’t think of a topic that has been more widely discussed than the relationship between protein and muscle. I would even go as far as saying that protein is THE most highly regarded nutrient in all of strength training.

And yes, protein is a vital macronutrient for your overall health, but its scope/benefits go far beyond building muscle. In fact, protein has less to do with muscle growth and more to do with recovery.

Protein helps repair bodily tissues and cells, but it also helps with the growth and maintenance of skin, hair, and nails. Additionally, it is used to boost our immune system and fight off diseases, such as diabetes.

Additionally, it helps build healthy bones, reduce blood pressure, and unbeknownst to many, optimize hormones, regulate enzymes, and stabilize insulin. It is for THESE reasons that I want you to think of protein as helping muscles recover more so than helping them grow.

By now you are probably wondering what the most effective way is to increase muscle mass and how much protein you should consume daily. Well, in short, it depends.

For starters, we must first consider how physically active you are. Next, we consider factors such as age, weight, height, training intensity, and whether you are interested in maintaining muscle mass or increasing it. All this information will not only tell you how much protein you need to consume, but also how much fat and carbs as well.

Ultimately, we need to be able to determine how much energy you are consuming and how much you are expending before we can determine caloric intake. And while Indirect Calorimetry (the measure of oxygen consumed and carbon dioxide expelled) and Direct Calorimetry (the amount of heat produced by the body during exercise) are the best ways to determine caloric intake, they are advanced procedures that many don’t have access to.

But don’t worry, if you are interested in finding out this information, you can do so by using a nutrition calculator like I did. All you have to do is go to either https://www.precisionnutrition.com/how-to-count-macros or https://www.verywellfit.com/how-to-calculate-how-much-protein-you-need-3955709 and you will be able to get your numbers easily and effectively in minutes. I used both calculators and I got back roughly the same number.

Lastly, please remember that the best way to build muscle is to perform weightbearing exercises like walking, running, dancing, and lifting weights. Spend more time strength training and less time fretting over protein and you will see a drastic change in your muscle mass and metabolism. And always, remember, protein is more about muscle recovery and overall health and less about muscle growth.

Preston Ray No Comments , , ,
flat lay photography of three tray of foods
February 22, 2022

Complementing Proteins vs. Supplementing Proteins

If you are vegan, vegetarian, or even eat meat like me, and want to drastically reduce your intake of saturated fat, you may be wondering how you’re going to satisfy your body’s amino acid requirements without consuming animal protein. No worries, I have a plan for you.

In the world of proteins, it is important to note that your body needs both essential and non-essential amino acids to function at its highest level. Essential amino acids are the ones you must consume in your diet. Non-essential amino acids are the ones your body makes naturally.

When you eat the muscle tissue of an animal, you are essentially eating yourself. The more protein we eat that is the same as our body, the higher the quality. These proteins are labeled “complete proteins.” Plants on the other hand do not have the same protein as the ones in our body so therefore they are labeled “incomplete proteins.”

To expand on this, complete proteins contain all of the essential amino acids, where incomplete proteins lack at least one. All forms of animal proteins just so happen to be complete.

Many cultures have been able to make complete proteins by combining two incomplete proteins. This process is called “complementing proteins.” A couple examples are rice and beans and tabouli salad. If you were to just eat the beans or just eat the grains, you would not be getting the full array of amino acids. But as soon as you mix the two, you do.

There is a caveat to this, though. The old school thought process was that you need to combine incomplete proteins together in meals to get the benefits. However, it has now been shown that you can have them at any time throughout the day. As long as you consume various incomplete proteins within 24 hours, your needs will be met.

You also have the option of “supplementing proteins.” When you supplement proteins, you mix an incomplete protein with a complete protein. Examples include macaroni and cheese and cereal and milk. In both cases, you mix an incomplete protein (in this case the grain) with a complete protein (the dairy product). Adding meat to a veggie stir fry is another example of supplementation.

So, there you have it. Whether you are a meat eater or a non-meat eater you can still get all the amino acids you need to thrive by supplementing or complementing. Either way, your body will thank you and allow you to live your best life.

Preston Ray No Comments , ,
February 9, 2022

Rapid Diets, Weight Loss and Exercise

According to the CDC, 42.8% of adults aged 40 to 59 are obese. Most Americans agree that diet and exercise are the best ways to lose weight. But statistics show that people who choose a rapid diet plan put half the weight back on after 1 year of having lost the pounds they desired.

And after 3 years, the most rapid dieters are back to their original weight. So why is weight loss so difficult in the first place? The answer is, it’s anti-biological. Simply put, if you lose too much weight you will die. To keep this from happening, the body does six things.

  1. EATING HABITS.
    The body recognizes your eating habits and tries to get you to maintain them.
  2. SENSORY ENHANCEMENT.
    As soon as you begin to eat less, the smell and taste of food is enhanced to convince you to eat more.
  3. DECREASED METABOLIC RATE.
    Your hypothalamus will signal the body to decrease your basal metabolic rate, which reduces your caloric expenditure.
  4. FOOD OBSESSION
    Your mind/body becomes obsessed w/ food. You think about it more and may even dream about it.
  5. EATING-INDUCED EATING
    The more you eat, the more you want to eat.
  6. YOU BECOME DEPRESSED
    After 3 months of dieting, 30% of dieters become depressed.

And don’t forget to exercise! Humans and animals with the lowest body fat percentages move more often than their counterparts. Whether it’s strength training with a professional trainer or dancing at home in your basement, daily movement is a must.

Lastly, weigh yourself daily. Self-weighing has been proven to help those who do diet and exercise daily self-correct before unwanted weight piles on. And, don’t be alarmed if the scale fluctuates a little each day. Look for significant changes monthly, not daily.

Preston Ray No Comments , ,
February 2, 2022

Exercise Efficiently

Far too often, we look to supplements, energy drinks or energy bars to help make us perform more efficiently. The main idea behind these items is that they promising some sort of increase in size, strength or energy. But really, the main thing they increase is profits.

Don’t be fooled! The best way to improve performance and efficiency is to simply exercise on a continual basis. This is often referred to as frequency of training. Here are a few reasons why this is the case.

  1. The greater the exercise, the greater the replenishment. Eating after exercise replenishes your glycogen (stored carbohydrates) to levels that were higher than when you began.

    When athletes “blood dope,” they are in essence trying to illegally do what they can do legally by simply exercising and refueling immediately afterwards. The more glycogen stored in your liver and muscles, the longer you can train. The quickest, safest and easiest solution is to eat healthy whole foods and avoid the pricy supplements.
  2. Water and carbs are the best substances you can put in your body before, during and after exercise. We’ve already discussed why to do it after you exercise. Now let’s look at before and during.

    Before is important because most exercise lasts between 10 and 90 minutes. It is duringthis time that your body uses carbs to provide your muscles with energy. The type of exercise intensity exhibited here uses the anaerobic lactic acid system of the body. For that reason, it is best to include carbohydrates in your diet to fuel your workouts.
  3. The actions of the muscles and of cellular metabolism both occur in an aqueous solution. That means the importance of water can’t be emphasized enough. If you’re going to lift weights, run or do any sort of exercise including walking, you’re going to need water.

    The daily requirement varies from source to source, but you definitely want to drink at least 16 oz before, during AND after your workouts. Plus, as a rule of thumb, for every pound of weight you lose through sweat, you should have an additional 16 oz. It also doesn’t matter if it’s bottled. Tap water is just as good.
Preston Ray No Comments , , ,
Recent Comments
Recent Comments
510-381-0240