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This graphic does a good job of showing how much water we are made of. Still think you drink enough water? Did you know adults can lose as much as 1.5 liters of water through sweat during a hot day? Not only are more fluids are needed when it’s hot and humid, but add in exercise and your fluid requirements climb toward 10 liters per day. So after your next workout, take your water cup with you to continue sipping on your way home….every ounce counts!
Let’s paint a picture, shall we?
You are 17 minutes into an hour-long session with your rockstar Trainer and it happens….
You feel so weak that every rep feels like it could be 3 tons….
Dizziness and a light-headed feeling begin to overcome your brain….
The hands get clammy and a cold sweat starts to bead up on your forehead….
“I need a minute….”
but even with recovery and some water, you know the training session has essentially been lost. You had no energy to give and your body shut down as a result.
What happened and how can this be avoided?
I’m willing to bet that we can start with what you ate (or didn’t eat) leading up to your workout.
What you eat prior to and in the hours after a workout can significantly impact performance and recovery. In this article, I will cover basic guidelines for pre and post workout nutrition for normal, everyday people. If you are an endurance athlete, looking to put on significant muscle or have a specific event you are training for (hello, Gate River Run) other considerations will likely be needed.
On to everyone’s favorite…..eating!!!
2-3hrs prior to a workout:
This is an ideal amount of time to take in proper nutrition and allow for digestion with a normal sized, well-rounded meal. In this timeframe, meals should consist of a quality carbohydrate (such as potatoes, rice or berries), a lean protein source (chicken, fish or lean meats) and a small amount of wonderfully delicious fats, such as nuts, nut butter or oils.
The carbohydrates prior to working out will help fuel your workout and jump-start the recovery process, while the protein will reduce muscle damage and improve body composition. Fats eaten prior to training will not directly affect the performance of the workout itself, but help provide much-needed nutrients and also slows digestion, keeping blood glucose levels nice and even (remember our lightheaded/dizzy spell at the beginning of this article? That was most likely because blood sugar levels dropped very quickly)
But Pat…..
I workout at the butt-crack of dawn!
I don’t have time to eat that far in advance of my workout.
What will I do???
Glad you asked, my curious friends.
1-2hrs or less prior to training:
If you don’t have the time to eat a full meal in advance of training, the focus shifts slightly. Change your mindset to more of a light snack that you are familiar with and digests easily.
…..read that second part again.
I don’t think I need to explain the importance of digestion in this case, do I?
A quick banana/piece of fruit or a scoop of protein in water (not dairy) is fine to keep the hunger at bay, but make sure in this scenario that you take in a nutritious meal soon after your workout. Training extensively in a fasted state can lead to muscle tissue breakdown, impaired recovery and a significant drop in performance.
But Pat….I’m just not hungry in the morning, before my training sessions.
Ok, fine. Be sure to stay hydrated (whenever you are training or working, or shopping….just stay hydrated, it’s pretty important) and a small amount of caffeine is ok. Again, the main point prior to training is knowing what you are comfortable with. If you normally have a cup of magic black gold before working out, then cool, drink up…..but if you aren’t a coffee drinker (I don’t even know who you are!) don’t load up on caffeine. The only exercise you will be doing is the bathroom squat.
Post Workout Meal:
The timing of your post-workout meal really depends on what you ate prior to training. If you go to the gym in the afternoon or evening and have had a full meal or two well in advance, you don’t need to run immediately to the kitchen or, despite what the muscle guys will tell you, reach for that protein shake within seconds of finishing your last rep.
On the other hand, if you do train very early in the morning or in a fasted state, then a post workout meal within the first hour after the session really becomes important to replenish the body, restore much needed muscle glycogen for recovery and other sciencey stuff that will just make you feel and train better. Isn’t that what we want?
Your post workout meal should be a well-rounded meal of lean proteins, whole food carbohydrates, and full fats. Simple carbohydrates (simple sugars like pop tarts or candies) have been thought to spike insulin and refill glycogen stores quickly, and while this practice can be effective for endurance athletes or training sessions that last well over an hour, the normal person will benefit the most from taking in a quality, longer digesting carbohydrate source.
The makeup of your plate will depend slightly on your goals and training. If fat loss is a priority for you, then maybe a smaller portion of carbohydrates would be good (note: I didn’t say eliminate them….you need them, they are important, they are delicious), while on the other hand, if putting on some quality muscle mass is a goal for you, that large sweet potato will serve our needs perfectly.
All plates, no matter what the fitness goal is, should have a high-quality protein source and all the veggies you can stuff in that beautiful face of yours. If every meal you eat has a protein and tons of veggies, the other variables can be adjusted to suit your particular needs.
Nutrition is a highly individualized practice. No one diet or method will work for everyone and even a diet that works for someone might not work forever, as the body adjusts amazingly fast. The important concept is to build your nutrition around a few essential principles and then experiment to find what works best for you and your body.
Use these guidelines to come to your workouts ready to perform at your absolute best and get the most out of your training sessions.
If you have any food and fitness questions or feel like sharing great recipes that have helped you make nutrition easier, feel free to email me at Patrick@Definitionfitness.com
Why your resolutions fail…..and how to fix them.
So here we are, approaching the second week of January 2018 and quickly the question turns to the inevitable…..
“How are your resolutions going???”
Silence…
Ummmmmmm…
Yeah, about that…
And that is if you even took the energy to “make resolutions” in the first place.
At this point the word “Resolutions”, when used around the holiday season, almost instantly conjures up a negative connotation, as if we are just expecting to fail at whatever it is we deem important enough to change. How did this happen and more importantly, what can we do to change the tide and make significant changes in our habits?
Let’s start by discussing the typical resolution. You know, the one you are chatting about with friends at 12:34am on New Year’s Night after the ball has dropped, in between your 3rd and 4th cocktail, when the excitement has worn off and you’d really rather be in bed. Yeah, those.
Typically these resolutions are vague ideas or concepts, like “I want to lose weight” or “I want to eat healthier” or my personal favorite, “I want to get fit this year!” (what does that even mean?). Clearly these ideas, from being so vague, have no endpoint or solid deadline. This means there is no sense of urgency, no pressure. If you fail, which you will, there really is no repercussion.
“I haven’t started yet, but I will once everything is back to normal”…….ok, sure.
If these ideas are unclear and have no deadline, they really can’t be measured in any way either. In my favorite example (done by super scientific-y studies), “I just want to get fit”, there is no endpoint and no way to measure actual progress. So how do you know if what you are doing to achieve this goal or resolution is actually working at all? If you are even doing something in the first place.
I think we’ve clearly defined what a resolution currently means to most people and the issues associated with it.
Now let’s focus on rethinking this idea and what we can do to fix it. Dare I say, resolve the issue……see what I did there?….
(and FYI we can start this any time, not just January 1st, the first of the month, a Monday…..Just start now, if it is that important to you.)
First, let’s start but simply changing words. Instead of Resolutions, why don’t we start using the word Target, instead.
If I say the word Target to you, what might be the first image that comes to mind? Hopefully, a big red bullseye is in your mind (at least that’s what the store’s marketing team hopes, as well). By using the word Target, you have a visual endpoint, something to work towards, something very specific you are trying to achieve and, not to be overlooked, it narrows your focus. This leads in perfectly to how we are going to set up your new life Targets.
Now we start the process of refining our Targets by writing them down and being as specific as possible.
“I want to lose weight” turns into “I want to lose 20lbs”
“I want to eat healthier” turns into “I want to eat 3-4 servings of fresh veggies per day”
“I want to be fit” turns into “I want to run a 5k race every 3 months, after never racing previously”….and yes, there is MUCH more to being “fit” and “healthy” than being able to run or lift weights or eating veggies, but that is another article all in itself.
Now that we have written down specific Targets, we have solved two of our three issues with resolutions. This exercise has:
1) Narrowed our focus.
2) Can be measured.
If you eat 1 serving of veggies per day, but your Target is 3-4 we know there is still work to do to reach our Target and we can adjust accordingly.
Now we add in the uncomfortable part. Deadlines.
This is where most people start to squirm, so feel free to wiggle in your chair a little bit.
Adding a deadline creates a sense of urgency. You MUST do said Target before said Target date, or else. It forces you to take action.
“I want to lose 20lbs” turns into “I want to lose 20lbs in 100 days”
“I want to eat 3-4 servings of veggies a day” turns into “I want to establish the eating habit of 3-4 servings of veggies a day within the next month”
“I want to run a 5k race every 3 months” turns into “I want to run my first 5k in 90 days”
This forces you to take action and set up a plan of action. If you want to lose 20lbs in 100 days, do you have a plan in place to lose 1-2lbs in 7 days? If not, that would probably be a great place to start.
So now our Targets are written down, pinpoint specific and have an honest,realistic deadline. Unfortunately, this still won’t work out for most people.
The major point that we have yet to discuss is your why. Why is this Target important to you? When we can find out the true why behind what you want to accomplish, you can take that why and keep it in your pocket, pulling it out when the plan gets rocky.
And it will.
This isn’t going to be all sunshine and roses. Life just isn’t that way and we all know it. So the Why is going to guide you through those dark times, when you need help, when you feel like quitting, when you question why you even started.
“I want to lose 20lbs in 100 days to be an inspiration to my children”
“I want to improve my nutrition habits so my entire family makes better eating choices”
“I want to run a 5k every 3 months in memory of my loved one who passed away from Cancer”
I don’t think I have to go into detail as to why the statements above are worlds more powerful than the statements we opened the reading with. Find your why. You may have to dig a bit deeper than is normally comfortable, but this is part of the change process. It will serve you almost as well as it will serve those whom you inspire.
To summarize our new outlook on Targets, the artist formerly known as Resolutions, they are:
This change in thinking is by no means the end all, be all of Targetting or goal setting or whatever term you choose to call it by, however, if these methods are put into place and monitored on a daily basis, I can promise a much better outcome. Much better than whatever happens after the 4th cocktail at 12:34am on New Year’s.
By Patrick Murphy
When we think of boosting testosterone levels, the image of a huge bodybuilder injecting steroids might come to mind. But everyone, men AND women, need be concerned with their testosterone levels. After age 30, men with low testosterone levels are at high risk for heart disease, type 2 diabetes, obesity, impaired sexual function, and more. Testosterone levels in women start to decline in their 20’s and can increase body fat, slow metabolism, and reduce bone density and strength.
But fear not. We can naturally boost our levels of testosterone by, da da da daaaaa- exercise and nutrition. Shocking!
FAT, ZINC, AND VITAMIN D
If you want to optimize natural testosterone production, make sure you have those 3 things incorporated in you daily diet. Here are some examples of fats you are looking for: avocados, olive and coconut oil, almonds, egg yolks, and animal fat. Also supplement your diet with zinc and vitamin D, both of which have shown a very strong relationship with higher testosterone levels.
EXERCISE
Exercise has a major influence on testosterone levels. Specifically, medium to high intensity weight training that incorporates compound movements (mutlijoint exercises like squats). Higher volume training programs have been found to have the greatest hormonal response (such as 3-5 sets). If you were to google “testosterone boosting workouts,” you would find something like; “After completing a dynamic warm up perform 3 sets of 10 bench press, kettlebell swings, v ups, and mountain climbers.” Look familiar? Luckily if you are working out with us, you are already engaging in workouts that will help boost your testosterone levels. Keep at it and don’t be afraid to lift heavy! Increased weight = increase testosterone production= high metabolism= low body fat….you get the idea.
Increasing your efforts in the gym, as well as eating a diet with fat supplemented with zinc and vitamin D, will naturally increase your production of testosterone. This means improved mood, sleep, libido, energy, and overall health. And who doesn’t want an increase in their quality of life?
My nutrition journey started about 5 years ago. I was exhausted, apathetic and on the verge of depressed. People would look at me and tell me I looked tired or sad. And the worst part was that I was in pain. My stomach was constantly hurting. There was a throbbing, stabbing pain and I always felt bloated. I finally decided something was wrong with me and sought an answer. Numerous doctor appointments, ultrasounds, and even a colonoscopy later, no one could tell me why my stomach hurt. Then I realized not a single doctor had bothered to ask me what my diet was like. That’s when I decided to see a wellness coach. She was able to analyze my blood and urine tests, as well as my visual appearance. She urged me to take wheat and gluten out of my diet for 30 days. She had a strong suspicion that’s what was making my stomach hurt. Take wheat and gluten out? How would I do that? I was someone who thought pretzels and fat free chocolate pudding was eating healthy. So I started reading…a lot. After a very expensive trip to Native Sun to restock our pantries with food I could actually eat, I mentally prepared for what I thought was going to be the hardest challenge I would ever face. Not even a week had went by when my stomach started to feel better, the bloating went down, my energy levels increased, and I no longer had that sad, tired look. Keeping this up with out going crazy would be the hard part though. Salad every day? What else was there with out gluten in it- especially for lunch? It would take trial and lots of error before I felt like I had a good handle on this gluten-free thing- and do it affordably. Over the last 5 years I have tried the Zone Diet, the Paleo Diet, Advocare supplementation and cleanses, and juices cleanses. From these experiences I have compiled what I call my 10 commandments of eating (in no particular order of importance), and I try to follow this 95% of the time. This will be the first installment in my monthly nutrition tips and tricks. Keep in mind, this is what I have experienced and what I believe has worked for me- you may or may not agree, but I thought I’d share…
My 10 commandments of eating:
1. Eat breakfast everyday
2. Eat 4-6 hours after my last meal, or 2-3 hours after my last snack
3. Make sure there are always these 3 nutrients represented at each meal or snack:
**This combination will ensure the meal or snack’s glycemic load doesn’t impact your blood sugar levels too greatly, thus avoiding a spike then a crash.
4. No processed flours- that includes bread, pasta, crackers, cereal and cereal bars, EVEN if its gluten free. And that goes for cookies, cakes, and other desserts of course 😉
5. COLOR- your plate must have color. Green, orange, purple, red. Keep a food journal for 2 to 3 days. Look back over it and close your eyes to picture the food you ate. Is it a colorful memory or is it all brown and white?
6. No sugar. Unless it is coming from fruits (no more than 2-3 whole servings early in the day or for dessert) or dark chocolate…for my desperate fix 😉
7. I try to make sure there is 12 hours between my last meal of the night and my first meal of the day- allowing my digestive system to do its job and then rest.
8. When drinking alcohol, red wine or clear liquor. No sugary mixers- only water or soda water, unless its fresh squeezed juice with herbs
9. Take the time to measure your servings. Do this for about 1-2 weeks, and you will have committed to memory what 1 serving of coffee cream is or what 1 serving of deli turkey is. This step is incredibly important.
10. Eat organic vegetables and grass-raised animals whenever possible. Have you ever seen the picture of the farm worker wearing a HAZMAT suit to spray to spray the crops? If it’s not okay to touch his skin, why is it okay for us to consume it?