tag:blogger.com,1999:blog-25442256773178756082024-03-18T02:15:24.218-07:00Strength Conditioning and Nutrition 101Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.comBlogger65125tag:blogger.com,1999:blog-2544225677317875608.post-58601915111024766572013-01-29T14:57:00.004-08:002013-01-29T14:57:52.067-08:00Site Has Moved<div class="separator" style="clear: both; text-align: center;">
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<a href="http://www.performancenutrition101.com/" target="_blank"><span style="color: black; font-size: large;">The site has been moved to a new and improved location http://www.performancenutrition101.com/</span></a>Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com0tag:blogger.com,1999:blog-2544225677317875608.post-22127973830762014582012-12-04T04:00:00.000-08:002012-12-05T10:29:03.190-08:00Hydrating, How to Optimize your Hydration and Performance <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkMyNFG7QhHESBxtPhn5YlZNhgTtCmjJfxnJf5r0SVotDOX2z5bE6c28PewV5VwDRwlJEZq18byoXsKOIi30dsuIeiW1oSm7o-14CgME8obf7yt0ak6-0_dXgKfF1IJ4ffCWNOkf9_Hmc/s1600/hydration-e1311746617923.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkMyNFG7QhHESBxtPhn5YlZNhgTtCmjJfxnJf5r0SVotDOX2z5bE6c28PewV5VwDRwlJEZq18byoXsKOIi30dsuIeiW1oSm7o-14CgME8obf7yt0ak6-0_dXgKfF1IJ4ffCWNOkf9_Hmc/s1600/hydration-e1311746617923.jpg" /></a>Many organisations and textbooks have suggested standard fluid replacement guidelines. However, with the numerable variables (environmental conditions, intensity level, duration, rest periods, the amount of clothing worn, and the goal of the session, practice, competitive event, physical fitness level, individual sweat rate, and etc), research and clinical trials have demonstrated that these standards or drinking by thirst are not adequate and hydration should be individualized. It is important that we incorporate the latest research in tandem with our knowledge of our athletes to ensure the best evidence based clinical practice when it comes to hydration for our athletes and ourselves.<br />
<br />
Research on the effects dehydration has had on physical and psychological performance has been controversial. There has been a great deal of disagreement amongst research which has been mainly attributed to different environmental conditions. However, the overall consensus is that as little as 1% dehydration has an effect on heart rate, body temperature, recovery rate and physical and psychological performance.<br />
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The amount of fluid that should be ingested prior, during, and post exercise has been incredibly debated and justifiably so. The reasons that these great debates have occurred are for two reasons. First, we must consider fluid intake in response to injury or death prevention from inappropriate amounts of fluid. Second, we must prevent the decrease in athletic performance due to dehydration. <br />
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When should someone hydrate with a sports drink or water? In general, you will only need water for hydration unless one of the following is met: you are exercising intensely for >1 hour, you are doing moderate to intense exercise for several hours, or are a salty sweater. Salty sweaters can be determined by looking at your clothing and skin for salt residue post exercise. It may also be identified by regular cramping.<br />
The simplest way of figuring out the hydrations of individuals can be done by calculating sweat rate. Sweat rate should be calculated by the individual in competition and training. It is important to calculate for different scenarios since ones sweat rate will be different based on temperature, equipment, intensity, and their genetics. The most accurate way to do so is by measuring body weight prior and post training. One should also make note of the amount of fluids consumed over the course of the training session. The formula is pre training weight(kg) – post training weight (kg)=C (C*1000)+total fluid consumed (ml) = sweat rate (mL/Time).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5wWcnMZZTGbLTm81qOMhuaxutfD49F13ipzSsFNOPyYv4vQIW4R_wXSbPB4axSi_9lw2niC9wuTQw5Dzh2dWhCqs9Xrrak90FEV2aOQ_W4xiES8PC_BsCCVCQciKCcPfxBDuAt1p9En8/s1600/hydration.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5wWcnMZZTGbLTm81qOMhuaxutfD49F13ipzSsFNOPyYv4vQIW4R_wXSbPB4axSi_9lw2niC9wuTQw5Dzh2dWhCqs9Xrrak90FEV2aOQ_W4xiES8PC_BsCCVCQciKCcPfxBDuAt1p9En8/s1600/hydration.png" /></a></div>
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Hydration is very important for physical and psychological performance. Most athletes are miss informed on what and how much fluid they need. This leaves the coaches and trainers with the responsibility to provide the athletes with the proper information. In order to maximize each individual’s performance, we need to remember people are genetically different and participate in many different environments. Therefore, it is best to provide individualized hydration protocols.Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com7tag:blogger.com,1999:blog-2544225677317875608.post-68808552110143945772012-11-27T04:00:00.000-08:002012-11-27T11:17:55.943-08:00Nitric Oxide (NO) Supplements What Works and What Doesn't<br />
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Everyone wants to improve their performance, get bigger, and stronger faster. One way that has caused an explosion in the supplement industry is rooted in scientific theory. The theory goes as such increasing blood flow to working muscles by way of vasodilation may increase work capacity during both aerobic and anaerobic performances. Also, it may enhance recovery through increased nutrient delivery. Due to these potential benefits the supplement companies grabbed on to the semi-essential amino acid L-arginine because it can be converted to nitric oxide (NO) via NO synthase. NO is responsible for vasodilation. The supplement companies developed a vast market of NO products with L-arginine as the primary ingredient without any human trials being done. The NO supplements continue today to be one of the leading forces in the supplement industry.<br />
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Unfortunately, for all the individuals who are currently spending a fortune on these NO products, they are useless. Research has demonstrated that none of the claims that the supplement companies are telling you are true. Rather, all the gains that are being obtained through the ingestion of these NO products are purely associated to the placebo effect (psychological). Interestingly, all the benefits that have been promised can be found in a vegetable juice. The results that have come back from the ingestion of beetroot juice are very impressive. Beet root juice effectively raises NO levels on acute intake (taken 2.5 hours prior to training) and has a powerful accumulative effect when taken on a daily basis. When it came to L-arginine most studies found no improvement in blood nitrate levels, with the exception of one study which found a 5-6% increase; however, when beat root juice is taken for 6 consecutive days a 25% increase in NO levels occurs. Further, when taken for 15 consecutive days, a 46% increase in blood NO levels occurred.<br />
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<b>How it works </b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGG7t4IDfhoP5s9NNsKgw4dEZqtBkRx64zO0rcqBCtHg5dQRb4hmnJthX6lXaPC-bB852rc9WYdoPGbZfNkwXsRXWpryZdzREAU29fJck7THGzdloI1afdAyRQ33alN71denW8nX74jPE/s1600/NO+path.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGG7t4IDfhoP5s9NNsKgw4dEZqtBkRx64zO0rcqBCtHg5dQRb4hmnJthX6lXaPC-bB852rc9WYdoPGbZfNkwXsRXWpryZdzREAU29fJck7THGzdloI1afdAyRQ33alN71denW8nX74jPE/s1600/NO+path.png" /></a></div>
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<b>Benefits in point form:</b><br />
Acute dose improves the following for 5 hours<br />
<br />
<ul>
<li>muscle contractility</li>
<li> hypoxic vasodilation resulting a reduction in blood pressure</li>
<li> a reduction in 02 cost during exercise (without increase in lactate accumulation)</li>
<li>modulation of muscle contraction and glucose uptake</li>
<li> and reduced breakdown of PCr (improving participants time to exhaustion)</li>
</ul>
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Taken for 4-6 days the following improvements occur:<br />
<br />
<ul>
<li>All of the above improvements at a greater level plus</li>
<li>Improvement in exercise tolerance by up to 16% in aerobic</li>
<li>Improvement in exercise tolerance by up to 25% in anaerobic</li>
</ul>
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After 15 days of ingestion<br />
<br />
<ul>
<li>All the above and the following </li>
<li>Significant reduction in blood pressure rise during exercise </li>
<li>Reduction in oxygen demand without an increase in lactate production </li>
<li>Improves time to exhaustion </li>
</ul>
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NO supplements with their basis in L-arginine are ineffective and are a waste of your money. Rather, supplementing with the ingestion of beat root juice has been found to improve muscle contractility, hypoxic vasodilation resulting a reduction in blood pressure, a reduction in 02 cost during exercise (without increase in lactate accumulation), modulation of muscle contraction and glucose uptake, and reduced breakdown of PCr (improving participants time to exhaustion). Research has found this by having 500 ml of beat root juice consumed 2.5 hours prior to training on a daily basis. It is speculated that BR consumption may result in a grater adaptive response to training due to an increase in the volume and/or intensity of work completed during such a session. However, one should note that “prolonged use of high doses of nitrate-rich substances is advised for these results, but the safety of such practices has not been researched and established yet, especially when combined with other ergogenic aids.”<br />
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<br />Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com1tag:blogger.com,1999:blog-2544225677317875608.post-5509119055253954132012-10-12T04:00:00.000-07:002012-10-12T12:25:07.759-07:00Multivitamis, Megavitamins, Supervitamins: The Good, The Bad, And The Dangers<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8SxIVnGvj0-Wlg3kP8KYjAid0WzVFrXuD8RIH-U8ur-6vqedg_jAa9YS_GUdHayVdZ51kZ-hjlR-MCnEANXlx2Jsa3F1Sds0WsEWjRCOO1YiYKD7IkSkA15fwVz53wSWGSoSTxqNi_zI/s1600/multivitamin.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8SxIVnGvj0-Wlg3kP8KYjAid0WzVFrXuD8RIH-U8ur-6vqedg_jAa9YS_GUdHayVdZ51kZ-hjlR-MCnEANXlx2Jsa3F1Sds0WsEWjRCOO1YiYKD7IkSkA15fwVz53wSWGSoSTxqNi_zI/s640/multivitamin.png" width="264" /></a><b>Megavitamins </b><br />
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Everybody knows about multivitamins and more than likely have helped make them into the number 1 supplement. Multivitamins are the largest supplement in the supplement industry. With the huge demand for them, every supplement company is competing in producing thousands of gimmicks to make them stand above the rest.<br />
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These supplement companies are praying on the consumers who have heard from the TV doctors that multivitamins are great. Many TV doctors and famous health books have put multivitamins as one of their top 5 supplements everyone should take. However, they haven’t provided us with much information on what constitutes a good multi vitamin.<br />
Today I write in order to educate and protect you from the supplement companies propaganda and the health risks associated.<br />
Yes multivitamins are perfectly fine for you and can be beneficial for the majority of North America but only when multivitamins do not exceed 100% of the RDA value.<br />
I know that the majority of multivitamins on the market have 800% of this, 1600% of that, and so on. This comes with an awesome tag line/gimmick “multivitamins that meet the athletes needs” or bodybuilder or weight lifter and so on.<br />
Unfortunately, this is completely bogus and puts you at incredible health risks. Once your enzyme system becomes saturated the vitamins taken in “megadose” begin to act as chemicals (drugs) in the body.<br />
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This probably doesn't mean much to you so let us look at a couple of examples.<br />
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<b>A Megadose Of Vitamin C:</b><br />
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<ul>
<li>Can raise serum uric acid levels and precipitate <u>gout</u> in persons predisposed to this disease. </li>
<li>At intakes above 1000 mg daily can cause an acceleration in the formation of kidney stones in those susceptible. </li>
<li>In some African Americans, Asians, and Sephardic Jew, we see a genetic predisposition to hemolytic anemia.</li>
<li>In people who are Iron deficient (most women), a megadose of vitamin C may destroy significant amounts of vitamin B12 (important for red blood cell production thus further increasing anemia) <span class="Apple-tab-span" style="white-space: pre;"> </span> </li>
</ul>
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On top of this, vitamin C taken above recommended levels does not protect you from upper respiratory tract infection (URTI).<br />
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<b>If this still isn’t enough to sway you, let’s look at other vitamins in excess:</b><br />
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<ul>
<li>When vitamin B6 is taken in excess, it can cause liver disease and nerve damage </li>
<li> Riboflavin (B2) in excess can impair vision</li>
<li>A megadose of niacin functions as a potent vasodilator and inhibits fatty acid mobilization during exercise. This could more rapidly deplete glycogen reserves.</li>
<li> Folic acid in excess can cause and trigger allergic reactions, hives, light-headedness, and breathing difficulties. </li>
<li>Possible side effects of vitamin E in excess include headache, fatigue, blurred vision, gastrointestinal disturbances, internal bleeding, muscular weakness, and low blood sugar. </li>
</ul>
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The list can go on for a great deal more. However my purpose is not to create a comprehensive list of possible health issues involved. Rather, it is to demonstrate taking multivitamins that provide vitamins in EXTREME MEGADOSES is very dangerous and can lead to many health issues long term. I hope next time a supplement store employee tries to sell you a Megavitamin, chew him out.<br />
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Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com0tag:blogger.com,1999:blog-2544225677317875608.post-71404303976117040932012-10-09T04:00:00.000-07:002012-10-09T17:49:41.788-07:00The Importance of Strength Training for the 50+ Crowd<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBL2QjrjpnhOR6uu2VFF5iYNz2jLZrV4SBpo02Bqk9_NahHbxqPqJLwbBv0iorXVEcESgwJ8kOnYGqJzQhWhI5aRG9enqkdqklNjIc5XLG-syLyWwHVGnFiIGtpBIPJJf7c0x42XpGuY4/s1600/Strenght-Training-@-50+iStock_000017851300Small1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBL2QjrjpnhOR6uu2VFF5iYNz2jLZrV4SBpo02Bqk9_NahHbxqPqJLwbBv0iorXVEcESgwJ8kOnYGqJzQhWhI5aRG9enqkdqklNjIc5XLG-syLyWwHVGnFiIGtpBIPJJf7c0x42XpGuY4/s400/Strenght-Training-@-50+iStock_000017851300Small1.jpg" width="400" /></a></div>
Written By Assistant Professor <a href="http://www.andrewheming.com/" target="_blank">Andrew Heming</a><br />
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Unfortunately, the people who are most interested in strength training are the ones who need it the least. Gyms have tons of young people slaving away to attain their beach body or improve sport performance reasons. However, there are often a smaller handful of wise 50+’ers who realize they need resistance training more than ever!<br />
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From a health perspective, the importance of resistance training increases with age.<br />
Unfortunately, most people in the 50+ age bracket do the opposite. They believe that they are getting old and should take it easy. However, the results of “taking it easy” accelerate the aging progress and increase “age-related” issues. Now is the time to strength train and here is why:<br />
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<b>Fight creeping obesity</b><br />
Starting sometime in the 20’s the average person will gain around 1lb of fat per year and lose 0.5lbs of muscle. This is called creeping obesity because the scale weight changes are so subtle. Most people should not be too concerned about a net weight gain of 0.5lbs per year. Even 5lbs per decade seems pretty good. However, in the course of 3 decades if you are an average person, you could have gained as much as 30lbs of harmful fat and lost 15lbs of fat-burning, life-giving muscle. <br />
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What causes this? Sure poor nutrition is largely to blame. Many people when they are young develop bad eating habits that come back to bite them when they are older. Many people also become progressively less active. This not only reduces caloric expenditure, but also results in muscle loss which further decreases your metabolism.<br />
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<b>Building lean muscle</b><br />
Most people think of muscle mass something only important for beach muscles and football. Big mistake! In his excellent DVD Intervention, Dan John explains that the importance of building muscle increases exponentially as we age. The older you are, the harder it is to keep lean muscle on you and the harder you should be trying to do so. <br />
The older you get, the more important it is to fight hard to keep muscle on your body. Lean muscle keeps your metabolism up and your waist size down. Lean muscle protects you if you fall. Lean muscle means functional independence. Lean muscle is life to your body!<br />
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<b>Hormones</b><br />
I have often told my university students that at 18 years old, they are basically on steroids (i.e. they are at their natural hormonal peak). Then, I try as positively as possible to tell them that it is all downhill from there. I’m sorry that sounds so depressing. If you are in the 50+ crowd, you are moving ever faster and farther away from your natural hormonal peak. It is no wonder that anti-aging clinic are popping up everywhere and more 50+’ers are popping bodybuilding drugs to look and feel young again. While I’m not hear to judge anyone, I will offer a more natural alternative – strength training. One of the greatest benefits to strength training is the positive hormonal changes that it causes in the body. It forces your body to release hormones that build muscle, burn fat and even improve sexual functioning.<br />
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<b>Bone density</b><br />
While bone density loss is a natural part of the aging process, like muscles, we often accelerate this with lifestyle choices. In addition to a diet, strength training is very helpful for bone density. Strength training stresses the bones and tells the body that the bones need to be stronger. This reduces the risks of osteoporosis and fractures.<br />
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<b>Extend your life expectancy</b><br />
Back in 2005, the Journal of Strength & Conditioning published an excellent literature review<br />
As a quick summary, mortality research shows that the stronger live longer. Research has shown that this is true even if you statistically remove the factor of aerobic fitness. Research also showed that it is healthier to be overweight and strong than underweight and weak. If you get your strength levels up to a moderate level and keep them there, you signifincantly decrease your risk of early death.<br />
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<b>Maximize the healthy years</b><br />
We can divide life up into 3 phases:<br />
<br />
<ol>
<li>The youth years: during this phase of life, your body naturally gets bigger and stronger because you are still growing. Even if you make bad choices, you usually don’t pay for it – yet. </li>
<li>The “healthy” adult years: these are the years where you have minimal health problems and life can proceed normally. </li>
<li>The unhealthy years: this is time when your health is very poor and things are rough. This time is determined by the choices you made in the previous two phases. If you eat well, rest well, adopt healthy lifestyle habits and strength train, this phase of life can end up being very, very short. As a result, most of your adult life is spent in the “healthy years phase”. </li>
</ol>
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<b>The application</b><br />
It is important to remember that there is no typical 50+’er. Some people in this age bracket are in amazing shape while others are far from healthy. There is no one-program-works-for-all option here. Therefore, seek individual assistance from a qualified and experienced trainer.<br />
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Get a check-up and medical clearance from your doctor<br />
The older we get the more we have that has and can go wrong with the body. As wonderful as strength training is, it can be harmful if done incorrectly or inappropriately. Some medical conditions require a very different approach to training. Other times, certain issues have to be dealt with prior to engaging in a more regular training program. <br />
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Master good form on appropriate exercises for your body<br />
Start too light and progress slowly while maintaining good form<br />
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<br />
ANDREW HEMING MS, BHK, CSCS, NSCA-CPT, Pn1, NASM-PES, BCRPA-TFL<br />
Assistant Professor ǀ School of Human Kinetics<br />
Strength & Conditioning and Performance Nutrition Coach ǀ Spartan Athletics<br />
Trinity Western University<br />
<a href="http://www.andrewheming.com/">http://www.andrewheming.com/</a><br />
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<br />Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com0tag:blogger.com,1999:blog-2544225677317875608.post-36238756577671902372012-10-02T04:00:00.000-07:002012-10-02T07:38:54.908-07:00A Champions Breakfast<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgVBGYm5vLxF2KCG65thyeJ_-EG370Wc1bDviYyEbBFRkbHSiZk1opScy-Kh4UfQTcO_FNUEx4nvNMK9Whi_uMjC397Dy5-ku-ed29c0n2stME_OwLXnIGM9tErmVxzNYq9k_qUUAheNo/s1600/_IGP3780-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgVBGYm5vLxF2KCG65thyeJ_-EG370Wc1bDviYyEbBFRkbHSiZk1opScy-Kh4UfQTcO_FNUEx4nvNMK9Whi_uMjC397Dy5-ku-ed29c0n2stME_OwLXnIGM9tErmVxzNYq9k_qUUAheNo/s320/_IGP3780-2.jpg" width="320" /></a></div>
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Everyone needs a great breakfast to start off the day! So I am going to show you guys my favorite breakfast to kick start the day. This breakfast is loaded with nutrients: low GI carbs, healthy fats, protein, and minerals. This breakfast is a great choice for everyone and especially those who are living an active lifestyle.<br />
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The beauty of this breakfast is that it takes only about 10-15 min to make (can be faster if you pre-cut). So let us get into the ingredients so you can also enjoy this delicious taste bud trip of a breakfast.<br />
Ingredients:<br />
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<ul>
<li>4 large eggs (free range/ omega 3/ organic) are preferable if you can afford</li>
<li>¼ of an avocado </li>
<li>1 small vine tomato </li>
<li>1 slice of sprouted grain bread </li>
<li>A few <u>very thin </u>slices of cheddar</li>
<li>Tablespoon of butter or coconut oil </li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi7m2ektDECEjqVwo1rmL0HQHiMutXUrvErljASFSmUL6niAXAmn8BWD-5ULMCkU4qPihLlZpGWGp_3hgu9pURrjPCO1PDr0FMfCVNELmSzDfHmGibqHrT_0A1-bmcQVmgv0Tswk8ixTU/s1600/_IGP3779-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi7m2ektDECEjqVwo1rmL0HQHiMutXUrvErljASFSmUL6niAXAmn8BWD-5ULMCkU4qPihLlZpGWGp_3hgu9pURrjPCO1PDr0FMfCVNELmSzDfHmGibqHrT_0A1-bmcQVmgv0Tswk8ixTU/s320/_IGP3779-2.jpg" width="320" /></a></div>
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You can make your eggs any which way you like. Personally i usually go with the boring quick and easy over easy.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaVhX7yMTv0GsoV_IhKdEBKjQZW-pSop7Z81IZz-DJWJF3QszAZo1KDNUJMNLkinHwFKf3FyvX1xHSPEZZ6smI9zGCIQ4s_7lgBV6jL3RjjPHtN6ie2bAjMyR7OpBtoNNP3euHg5FBCMo/s1600/_IGP3777-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaVhX7yMTv0GsoV_IhKdEBKjQZW-pSop7Z81IZz-DJWJF3QszAZo1KDNUJMNLkinHwFKf3FyvX1xHSPEZZ6smI9zGCIQ4s_7lgBV6jL3RjjPHtN6ie2bAjMyR7OpBtoNNP3euHg5FBCMo/s320/_IGP3777-2.jpg" width="320" /></a></div>
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I like to start off by thinly slicing my avocado, tomato, and cheese.<br />
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Take your pan turn your stove on to medium and get the butter or coconut oil in there. Once your oil is melted and spread around throw your eggs into the pan. While your eggs are cooking get your sprouted grain bread into the toaster.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg12M1YWTtp7pcZiIeAeyTvb_cRfXG8pqOAz-6slLotDkNjzd8NzyI8ZE87o6QFi7SupNEqD37YeFCowgWmYundY9mFmOWurxs42moZTs-VAx13Gu2_Awpb7b0uBFlo1ZdqklmOoXRnwrc/s1600/_IGP3774-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg12M1YWTtp7pcZiIeAeyTvb_cRfXG8pqOAz-6slLotDkNjzd8NzyI8ZE87o6QFi7SupNEqD37YeFCowgWmYundY9mFmOWurxs42moZTs-VAx13Gu2_Awpb7b0uBFlo1ZdqklmOoXRnwrc/s320/_IGP3774-2.jpg" width="320" /></a></div>
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Once your bread is done your eggs are mostly likely done as well, now it’s time to sit down and build your awesome breakfast.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWcXYUPSHYPT8jrF5wpZfgvN29gfSYmH80GRLwL89PGpgpOnbVJLeFTlOAOQDPZEd4QearlSPdlUS4qg54HZ6fCi2JK-G1A-HME1adnHGYZAAaFIU3NuRIQX99mEG1JyVPA610ipgymnE/s1600/_IGP3776-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWcXYUPSHYPT8jrF5wpZfgvN29gfSYmH80GRLwL89PGpgpOnbVJLeFTlOAOQDPZEd4QearlSPdlUS4qg54HZ6fCi2JK-G1A-HME1adnHGYZAAaFIU3NuRIQX99mEG1JyVPA610ipgymnE/s320/_IGP3776-2.jpg" width="320" /></a></div>
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<b>Why Sprouted Grain Bread?</b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbAa8ZIIbglnfyRm3MkiSIjUGI-w72CxTInGElEU3j2PDnAOc9mfvelZUsFKURxRgcZGFZKfDLFOkhqPvkBmYj3Rm2i7dMPYqYJjc8PufJaDTwwtvI8ykF956Lei1P5usGWWjUbvwQAFo/s1600/_IGP3771-2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbAa8ZIIbglnfyRm3MkiSIjUGI-w72CxTInGElEU3j2PDnAOc9mfvelZUsFKURxRgcZGFZKfDLFOkhqPvkBmYj3Rm2i7dMPYqYJjc8PufJaDTwwtvI8ykF956Lei1P5usGWWjUbvwQAFo/s320/_IGP3771-2.jpg" width="320" /></a>You all know that I am constantly suggesting sprouted grain bread, but "why" you may ask. Well, sprouted grains have been becoming increasingly popular around the world and for good reason. Sprouting of grains cause an increased activity of hydrolytic enzymes, improvement in the contents of certain essential amino acids, total sugars, and B group vitamins, and a decrease in dry matter, starch and antinutrients. On top of all this the digestibility of protein and starch are improved due to the process of sprouting.<br />
<br />
One thing that is very important to note is the decrease in antinutrients. Antinutrients are compounds that interfere with the absorption of vitamins, minerals and other nutrients.<br />
<br />
<b>Why Whole Eggs?</b><br />
Egg yolks are indeed full of cholesterol. However, research has demonstrated that egg yokes will only raise good cholesterol. In fact research has demonstrated that even at 6 eggs a day you will not raise your bad cholesterol. Like most cholesterol-rich foods, they are jam-packed full of important nutrients, especially the fat-soluble vitamins and essential fatty acids.<br />
In fact, the slew of nutrients in an egg yolk is so comprehensive that a few a day would offer better insurance than a multi-vitamin. Most importantly, the yolk contains most of the nutrients in an egg.<br />
<br />
<b>Why Avocado?</b><br />
It is jammed packed with nutrients and has direct medical benefits. On top of that:<br />
<br />
<ul>
<li>Its monounsaturated fat speeds up the basal metabolic rate</li>
<li>Its high fat content gives a quicker feeling of satiation ("fullness"), thus helping to reduce overeating.</li>
<li>Its high fat content slows down the rate in which your entire meal is digested thus reducing the spike in your blood sugar, therefore reducing the storage of fat and risk of diabetes and high cholesterol.</li>
</ul>
<br />
<a href="http://strengthnutrition101.blogspot.ca/2012/02/avocado-butter-pear-alligator-pear.html" target="_blank">For more info refer to here</a><br />
<br />
<b>Why Tomato?</b><br />
Well being in the super food group along with the avocado it has numeral benefits.<br />
<br />
<ul>
<li>It has the highest levels of cartenoid lycopene, a super antioxidant that absorbs best with high fat (avocado) </li>
<li>great source of vitamin and minerals. </li>
<li>Reduces risks of several cancers including prostate cancer</li>
</ul>
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Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com0tag:blogger.com,1999:blog-2544225677317875608.post-74876225196153506472012-09-27T04:00:00.000-07:002012-09-29T22:19:23.422-07:00The Solution to North Americas Health Pandemic HIIT and ES training <div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4z9WAjsWzzJOQBTT8Ld_sQLGCgvxWBmLuAYSrkxFE_hqicX701IDvjbcH9iKjN0E7JztlJqVw-PVo9jt5qHX2_Imh4U2iGBV9wDqgAcmFum7ot0k-Rj8FiF2xDD4KKSJxbihDppgdnpw/s1600/fat-football-player-running.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4z9WAjsWzzJOQBTT8Ld_sQLGCgvxWBmLuAYSrkxFE_hqicX701IDvjbcH9iKjN0E7JztlJqVw-PVo9jt5qHX2_Imh4U2iGBV9wDqgAcmFum7ot0k-Rj8FiF2xDD4KKSJxbihDppgdnpw/s320/fat-football-player-running.jpg" width="228" /></a><br />
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Another Study came out demonstrating the incredible effect that High Intensity Interval Training (HIIT) can have on your overall health. As you all know, I have become an increasingly strong supporter of HIIT training over the course of the blog. The research has been speaking for itself, stronger than ever, as it continues to come out in support for HIIT training. However, a river of research has been coming out to show the negatives of long distance running (cardio).<br />
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<a name='more'></a><br /><br />
Some of the issues that have come out recently for <u>aerobic training</u> have been:<br />
<br />
<ul>
<li>scar tissue being created in the heart and hardening of arteries when done in excess (marathon running)</li>
<li>reduced ability to lose weight</li>
<li>reduce sperm count</li>
<li>reduced hormonal response to stimulus</li>
<li>and etc. Don't get me wrong it is still better than nothing.</li>
</ul>
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What has been coming out about <u>HIIT training</u>?<br />
<br />
<br />
<ul>
<li>Increased fat loss thanks to <a href="http://ca.askmen.com/sports/bodybuilding_150/198_fitness_tip.html" target="_blank">EPOC</a></li>
<li>Improved anaerobic endurance</li>
<li>Improved muscular power</li>
<li>Improved athletic performance</li>
<li>Improved speed </li>
<li>Improved VO2 max </li>
<li>Being considered a FREAK OF NATURE</li>
<li>And the list gets bigger with this study </li>
</ul>
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<br />
This study aimed to investigate the effects a single session of HIIT training or for the purpose of this study (SIT= sprint interval training) versus single extended sprint, these two methods were matched for total work.<br />
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What makes this study great is that it uses ten overweight/obese men aged 27 +/-6 years. This is awesome because this is where the majority of North Americas health issues are, making this study extremely applicable.<br />
<br />
The study took place over two days. The first day, the individuals were randomly placed into one of three groups. The groups were as follows, no exercise (con), four maximal 30 second sprints, with 4.5 min recovery breaks between each sprint, or a single maximal sprint (ES) that equated to the same amount of work as the HIIT (SIT).<br />
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Day 2, the participants had a fasting blood sample taken, undertook a blood glucose tolerance test in order to determine their insulin sensitivity ISI. And had blood pressure measured.<br />
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Results<br />
Again, the total work between the two forms of exercise did not differ. The average power output was however greater in HIIT training.<br />
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<ul>
<li>ES had a significant higher Insulin sensitivity 44.6% than CON </li>
<li>HIIT straining had a minor improvement in insulin sensitivity </li>
<li>HIIT had a 68% increase in fat oxidation over CON (fat loss)</li>
<li>ES had a 38% increase in fat oxidation over CON (fat loss)</li>
</ul>
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Increased fat oxidation and insulin response is the key to helping with obesity and diabetes. SO, this research demonstrated that for those who need to lose should start performing HIIT training and they will also have some benefit in terms of insulin sensitivity. But those on the verge of diabetes or are diabetic should start participating in ES- extended sprint workout to significantly improve their insulin sensitivity.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-edf2Jc_gfPsqiNL88yTYlcPA2-rzQ4QJyUoKxe1U58n5LuApcG1DUcVc-Z4gwHwK4BTL7Pv3G2EmiEK4rV2eoyvgqzA430XdKsSFXnKjInECm2e_GFQKrTJ5eJLMYt2AwB74RjrSASM/s1600/SprintingAthlete.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="292" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-edf2Jc_gfPsqiNL88yTYlcPA2-rzQ4QJyUoKxe1U58n5LuApcG1DUcVc-Z4gwHwK4BTL7Pv3G2EmiEK4rV2eoyvgqzA430XdKsSFXnKjInECm2e_GFQKrTJ5eJLMYt2AwB74RjrSASM/s320/SprintingAthlete.jpg" width="320" /></a></div>
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Reference<br />
Whyte, L., J., Ferquson, C., Wilson, J. Scott, R., A., Gill, J., M., R. (2012). Effects of single bout of very high-intensity exercise on metabolic health biomarkers in overweight/obese sedentary men<br />
<br />Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com7tag:blogger.com,1999:blog-2544225677317875608.post-66698464566495277832012-09-25T04:00:00.000-07:002012-09-25T04:00:16.577-07:00Blog is Going Full Throttle Once Again <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH9Yxpkm9vhmNqDs0XG5eCNjYIvcIJDJdej6uGlGSv_csPq3kB9rzY6TSZCOGIIj56zZwO3AOum4n1HrIie-El5rLAc9pqCmJ2uW5JMAzGa-IYePuhj1ACsTqdEbwgBMj4vaXYNg7ev78/s1600/untitled-108.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH9Yxpkm9vhmNqDs0XG5eCNjYIvcIJDJdej6uGlGSv_csPq3kB9rzY6TSZCOGIIj56zZwO3AOum4n1HrIie-El5rLAc9pqCmJ2uW5JMAzGa-IYePuhj1ACsTqdEbwgBMj4vaXYNg7ev78/s400/untitled-108.jpg" width="400" /></a></div>
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<b>Just Married</b></div>
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So to begin my return to the blog, I want to begin by providing an explanation for why I have not written in a long time. This summer I went up to northern Saskatchewan which is approximately a 10 hour drive north from Saskatoon. For those who do not where I’m talking about, search in Google maps Points North, Saskatchewan, Canada and you will have an idea of where I was. Over the course of the summer, I had little to no internet access and was working for a Uranium Exploration company 7 days a week. On top of all this, I was planning my wedding with what little internet I did have.<br />
<b><u>The second half is the plan for the upcoming year</u></b><br />
<a name='more'></a>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidX6q4vgvz-KAlBzFCandWgEzpDW8tFMjRF70oybqhWD7Jfcl-3eMUcPA2kc_-4UkHJuNPd8Ci7G_AqFVfEmDq-3mHtROlOjTNksRIhpMGZyvSjdhkJAzBlZcrA-7wt_aVLD59wPQQZjM/s1600/untitled-636.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidX6q4vgvz-KAlBzFCandWgEzpDW8tFMjRF70oybqhWD7Jfcl-3eMUcPA2kc_-4UkHJuNPd8Ci7G_AqFVfEmDq-3mHtROlOjTNksRIhpMGZyvSjdhkJAzBlZcrA-7wt_aVLD59wPQQZjM/s320/untitled-636.jpg" width="320" /></a></div>
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<b>You cant stop us... we even do hiit training on our wedding day </b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBsMjFnVz86YsMXUA61HdwTTLVvrSRxmo5tgwji4GSNH1qExBgw3iP3Ft1j8tCGR_mHUlakrFAkPUr3CAwMqhv-x2075fBRNJkYIUiIXmPKpi5j-L7CIunF0OB65pFfrKhyphenhyphenpmPDr23oQQ/s1600/untitled-371.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBsMjFnVz86YsMXUA61HdwTTLVvrSRxmo5tgwji4GSNH1qExBgw3iP3Ft1j8tCGR_mHUlakrFAkPUr3CAwMqhv-x2075fBRNJkYIUiIXmPKpi5j-L7CIunF0OB65pFfrKhyphenhyphenpmPDr23oQQ/s320/untitled-371.jpg" width="320" /></a></div>
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I returned from work August 20th and had my wedding on August 24th. You can imagine life was a little hectic. After the wedding, we took off on our honeymoon. First we had a gift to go to Harrison Hot Springs. After having a pretty awesome time relaxing and lounging at a spa and hot springs, we traveled down the coast of Oregon. We spent a night on the coast then headed down to the sand dunes. After an hour of adrenaline pumping fun on the sand dunes, we went inland to a beautiful area called Sunriver.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNFmeX2XUmnLIn98Py35e2xy2QGcbL4iKzflBtLKccEz_OksjlsljwxNZ0AnKo1cNthYPylOlH5-qumHMPRV5V9_wcUJSaWsAY0_GbBmTC0i6_lUeFnaHy2Non7YVgs5OpMZlbvjvRGaw/s1600/_IGP3535.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNFmeX2XUmnLIn98Py35e2xy2QGcbL4iKzflBtLKccEz_OksjlsljwxNZ0AnKo1cNthYPylOlH5-qumHMPRV5V9_wcUJSaWsAY0_GbBmTC0i6_lUeFnaHy2Non7YVgs5OpMZlbvjvRGaw/s320/_IGP3535.JPG" width="320" /></a></div>
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<b>our view from our room</b></div>
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We arrived home in our new place... which we still needed to move all our stuff into, only having 2 days before school was going to start. It was crazy! Life has been insanely crazy and I have finally gotten in to the flow of everything again. My twitter is up and running, Facebook fan page as well.<br />
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So this is the restart up of the blog!<br />
<br />
So what is coming up in the future?<br />
<br />
Well this is a really exciting year coming up.<br />
<br />
I have some articles that have been written by professors that I highly admire for their knowledge and ability as strength/nutrition coaches.<br />
<br />
One of the biggest things coming up that I really want to prepare you guys for is my website. I have been meeting with a promising web designer to build a website and take this blog beyond what it is now. Unfortunately, I was unable to acquire strengthnutrition101.com but that being said I managed to acquire a better site name in my opinion, performancenutrition101.com<br />
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So keep your eyes out for when the site is completed and I make the big move.<br />
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Until that happens, I will continue to post here.<br />
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Further, there is still an insane amount of topics to cover and am always looking for requests.<br />
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Thank you to all my loyal and new fans. I will do my best to not disappoint you.<br />
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Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com2tag:blogger.com,1999:blog-2544225677317875608.post-2282458584793837302012-06-14T20:00:00.000-07:002012-06-14T20:00:07.064-07:00How Much, When, and What Kind of Carbohydrates for Competition: Eating and Hydrating for Combat Sport Athletes Part 6<br />
<b>Pre Competition Carbohydrate Consumption</b><br />
Being a former boxer, I knew I needed to eat carbs and lots of them prior to competition. But, how much and when? I could not find the answer by looking through forums and such. I just kept coming across guidelines for aerobic athletes (cyclists and marathon runners). So, today I write with the intention of helping you avoid going through the same issues as I did.<br />
<br />
<ul>
<li>Eat 3-4 hours before the competition</li>
<li>1-2 g/kg body mass or 200-300g of carbohydrates be consumed during this meal</li>
<li>Of low glycemic carbs (this could be detrimental if you use high glycemic)</li>
</ul>
<br />
This eating will have little to no effect on your muscle glycogen stores (energy stored in your muscles). However, it does have a large effect on your blood sugar levels. It will help prevent the feelings of hunger and help maintain energy level. If you feel hungry between this time and your competition, which I suspect you will, you will want to snack on low GI foods.<br />
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<b>During competition</b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLNY3Qjr1Dabk19kVUbg7QiLLulHBczJF97CAghusmxU-fASbwGTc5TQr_AZZxS4I0yrg1TlCdGGeHfJQlGQP1C-AexgVW7RMNGTeRHHvApiBletAeuM7XwPKXYkmp3TcFRsiBgU6FvD4/s1600/dextrose.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLNY3Qjr1Dabk19kVUbg7QiLLulHBczJF97CAghusmxU-fASbwGTc5TQr_AZZxS4I0yrg1TlCdGGeHfJQlGQP1C-AexgVW7RMNGTeRHHvApiBletAeuM7XwPKXYkmp3TcFRsiBgU6FvD4/s1600/dextrose.JPG" /></a></div>
During your exercise you want to have those super high GI carbs you love so much. So many studies have shown that this will help maintain blood glucose levels and improve your exercise performance. I suggest that you do this through your water in-between each round. Make your drink about a 6-8% solution of the delicious sugars (I suggest dextrose; you can get this at any store that has a beer making section) in 8-16 ounces of water. Make sure your trainer knows you have sugar in it so he doesn’t splash you with it and make you all sticky.<br />
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<br />
<b>Post competition</b><br />
After that brutal fight, you are exhausted and completely drained of energy. It’s hard to even lift your arms up; only the adrenaline left over from the fight is keeping you going. Your body has used up all its glycogen stores and now it needs your help desperately to refuel it. Here we are going to continue to drink those delicious high GI foods. This will result in the highest amount of muscle glycogen replenishment possible. Not doing this immediately after training will result in a reduced muscle glycogen resynthesis by more than 50% (This means you may take 18-24 hours longer to recover).<br />
<br />
<ul>
<li>During this phase you should double the concentration of carbs so approx 12-16% solution in 8-16 ounces of water </li>
</ul>
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<br />
During and Post competition carbs are super important if you are in a tournament with multiple matches during the day<br />Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com3tag:blogger.com,1999:blog-2544225677317875608.post-28398942129773181182012-06-03T20:00:00.002-07:002012-06-03T20:00:09.531-07:00Possibly The Future Of Sports Nutrition Essential Amino Acids -Eating and Hydrating for Combat Sport Athletes Part 5<br />
<div 5px;”="" 5px="" style="display: block; float: left;">
<script type="text/javascript">
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</script></div>Fast absorption of amino acids is incredibly important after training. I have discussed in great detail the importance of having carbs and protein that can be digested and absorbed at incredibly fast rates during and after exercise.<br />
<br />
To me, it has always made sense that ingesting essential amino acids as a supplement would provide the fastest possible way in getting them into your blood. However, I had assumed that I must be wrong since I had not found this mentioned in common research literature. With all the focus on protein and branch chain amino acids, I figured I would forget about my hypothesis.<br />
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<a name='more'></a><br />
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Well, forgetting about my hypothesis has turned out to be a mistake. Recently I have come across a fair bit of research in support of my hypothesis.<br />
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The majority of studies that have focused on nutrient timing have looked at the acute effect of amino acid ingestion, but the majority of training studies focus on the use of whole protein. It is interesting to note that the benefit from using pre-exercise protein in the form of essential amino acids has been well documented, but this affect is not always observed with the use of whole proteins.<br />
<br />
It has been speculated that the differences in the delivery of the amino acids to exercising muscle may be responsible.<br />
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<b>The Facts</b><br />
<br />
<ul>
<li>The arterial amino acid concentrations are approximately 100% higher than resting levels after ingestion of essential amino acids but only 30% after whey protein ingestion </li>
<li>The delivery of amino acids to the active muscle are 7.5 fold greater after the ingestion of essential amino acids</li>
<li>But only a 4.4 fold increase when whey protein is ingested </li>
<li>When protein/essential amino acids are combined with carbs, it results in a greater insulin response which resulted in a greater amino acid uptake by muscles.</li>
<li>When carbs are added, it has also been found to increase the duration of the anabolic response </li>
</ul>
<br />
<br />
In my opinion, this area of research could create an incredible change in the sport nutrition world and supplement industry.<br />
Before you get all excited about this and go running to the supplement stores and purchase essential amino acids, there are several things you should consider first:<br />
<br />
<ol>
<li>As noted before, almost no studies have looked at amino acids and training </li>
<li>Because nearly no studies have looked at training we do not know if it will produce significantly better strength, body composition, or the optimal amounts to ingest</li>
<li>Are you getting significantly better results than protein users and are the results great enough to justify the extra expense of the essential amino acids? </li>
<li>Always remember, people have gotten big and strong for decades before we started amino acid supplementation.</li>
</ol>
<br />
All in All the science behind essential amino acids appears to be fairly amazing and promising. s<br />
<div>
<br /></div>Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com4tag:blogger.com,1999:blog-2544225677317875608.post-45680604076941059352012-06-02T20:00:00.000-07:002012-06-02T20:00:03.066-07:00Milk- A Post Workout Replacement: Eating and Hydrating for Combat Sport Athletes Part 4<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVMSuoCs7Oao3Q986FnSGWvHzJaD20SaMZL_sF0e1V8d70ddfqrb_A1Emz5O9D6Y7DdGOAU6YyUFpRW7sW9ToW3YAgbq9p9x6ufGdSJ_EYwZeKcJLGH85SBNmKdXemiIKWBZiDde8o3Fs/s1600/got-milk.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVMSuoCs7Oao3Q986FnSGWvHzJaD20SaMZL_sF0e1V8d70ddfqrb_A1Emz5O9D6Y7DdGOAU6YyUFpRW7sW9ToW3YAgbq9p9x6ufGdSJ_EYwZeKcJLGH85SBNmKdXemiIKWBZiDde8o3Fs/s400/got-milk.jpg" width="266" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKRRSrbkX16VszAma4pMWcvpj-KuIB6vhwgV2wDGCMQGKNsqSIKNm8yb20kDYOAV3V2TlyxwA_egLVi8ZW7V-WjoWSGIvBGtbJIx-y02riC6gX20Oua6SCjxTdxGE0j5bz0HV0z4sQ25s/s1600/chocolatemilkjpg.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKRRSrbkX16VszAma4pMWcvpj-KuIB6vhwgV2wDGCMQGKNsqSIKNm8yb20kDYOAV3V2TlyxwA_egLVi8ZW7V-WjoWSGIvBGtbJIx-y02riC6gX20Oua6SCjxTdxGE0j5bz0HV0z4sQ25s/s320/chocolatemilkjpg.jpg" width="320" /></a>A question commonly asked is whether protein shakes are necessary for obtaining the benefits previously mentioned. Interestingly enough, they have found that milk can be a viable way of attaining all the benefits associated with protein shakes. Studies have demonstrated that milk consumption can stimulate amino acid uptake by skeletal muscle and result in an increase in net muscle protein synthesis.<br />
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Something that I find surprising is that Whole milk appears to be more beneficial than fat free milk, unless you ingest the same amount of caloric value of the fat free as the whole milk.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh78ak57SWWY-2aMppawZll63EfqMwOHcRMVeT-6qNlDQaQF33FkYFhHXqHFQxHdMjaaQFZPvKdrIsjUj3KK5XMhPDlObXtn7N09ll1WPROva0ivaIPO-gnuz3C7G1UJxVfklkaxuNDeM/s1600/Chocolate-Milk.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh78ak57SWWY-2aMppawZll63EfqMwOHcRMVeT-6qNlDQaQF33FkYFhHXqHFQxHdMjaaQFZPvKdrIsjUj3KK5XMhPDlObXtn7N09ll1WPROva0ivaIPO-gnuz3C7G1UJxVfklkaxuNDeM/s320/Chocolate-Milk.jpeg" width="320" /></a></div>
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<a name='more'></a>The difference in amino acid uptake between whole milk and fat free milk is extremely large. Whole milk is capable of raising your amino acid uptake by 80-85% more than fat free milk.<br />
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Basically, this demonstrated that milk is a viable form of recovery drink. Some researchers argue that it may be a cheaper and more effective form of recovery than protein shakes.<br />
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Now as previously mentioned, having a large amount of carbs associated with the protein intake is important in post training recovery. Well today is your lucky day if you aren’t allergic to milk, this is the perfect opportunity for you because it is chocolate milk time.<br />
<br />
YES CHOCOLATE MILK IS A VIABLE REPLACEMENT FOR YOUR POST WORKOUT DRINK.<br />
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<br />Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com0tag:blogger.com,1999:blog-2544225677317875608.post-36918818616536377702012-05-25T20:00:00.005-07:002012-05-25T20:11:23.152-07:00Eating and Hydrating for Combat Sport Athletes: Nutrient Timing, The Key To Unlocking Your Potential Part 3<b><span style="font-family: Verdana, sans-serif;">Please <u>Share</u>, Like, and Comment to support us</span></b>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmJt1YO43byFSY3ldeKN-eEyYIrvF5uiHHEGdRKdlPWdYo0sd5ZVNpmQVtHfNQk9ZhyXMwAC-OoHhUkc_dhm22PdhuJSrf-vLVBU9KNBcZ240UAy2zs1Bubo2REIRzDkyUPQTKOdEzY3Y/s1600/nutrient_timing.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmJt1YO43byFSY3ldeKN-eEyYIrvF5uiHHEGdRKdlPWdYo0sd5ZVNpmQVtHfNQk9ZhyXMwAC-OoHhUkc_dhm22PdhuJSrf-vLVBU9KNBcZ240UAy2zs1Bubo2REIRzDkyUPQTKOdEzY3Y/s320/nutrient_timing.jpg" width="320" /></a><b>This is where the fun begins!!!</b><br />
<b>This article will help improve the performance of every athlete.</b><br />
<br />
Over the 24 hour day, your muscles go through a constantly changing growth cycle, there are times when they are actively involved in producing energy, times when they are recovering, and other times when they are growing. In order for your muscles to function at their peak ability, we need to cater to each of these scenarios, to do this we need to provide the muscles <br />
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with the adequate and proper nutrients at the appropriate time.<br />
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In every scenario we can guide our muscles metabolic pathways to produce and replenish our muscle glycogen (stored glucose) and synthesize muscle protein. By providing the body with the right nutrient mixture to the muscles at the right time, you can greatly enhance your rate of recovery (18-24+hours) and improve muscle growth, strength, and power. This all adds up to making one deadly warrior<br />
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<b>Nutrient Timing</b><br />
Three Main Phases of Nutrient Timing<br />
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<b>The energy phase</b><br />
This phase is the time in which your exercise takes place. During this period of time, your muscles need to release enough energy to produce muscle contractions. Most people are not familiar with the idea of consuming carbs during the workout. Just today, I was in the supplement store talking with another customer as we waited in line for the cashier. He was talking about how he was excited to find a protein with almost no carbs. By consuming high glycemic carbs, you prevent the depletion of muscle glycogen stores, which helps extend endurance, and to maintain blood glucose levels which help delay fatigue.<br />
<br />
We are going to go beyond just supplying the body with carbs in this phase. Research has demonstrated that when you ingest protein with carbohydrates, specific amino acids, and vitamins will be able to spare your glycogen and achieve greater endurance (go harder for longer), reduce and avoid the increase of cortisol for longer (cortisol causes the breakdown of muscle), help prepare muscle enzymes for a faster recovery following workout, and reduce the risk of immune system shutdown.<br />
<br />
<b>The anabolic phase </b><br />
In this phase, everyone is familiar with but significantly lacking in knowledge. This is the time immediately following training. This phase is the 45 minute window following your workout, if you provide the correct combination of nutrients, you will initiate a heightened level of muscle damage repair and glycogen replenishment.<br />
<br />
For those who have been following me, you are probably thinking: why are you suggesting us to have high glycemic index carbs?<br />
<br />
Well after exercise, your muscles are like a dried out sponge. They are so desperate for carbs and protein. If you ingest these in the 45 minutes after training, your muscles will put them to immediate use and you don’t need to worry about putting on fat. This being said, don’t go overboard.<br />
<br />
Often after training, I see clients begin to wonder and hang out with friends.... they decide to go shoot some hoops and miss out on this 45 minute window when their muscles are extremely insulin receptive. It is simple, just make a shake and then go play. After these 45 minutes have gone by, your insulin sensitivity quickly drops. As you can see in the image below<br />
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Actually, if you completely miss the 2 hour window, your body becomes insulin resistant and adds 18-24+ hours to your recovery time.<br />
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The most common thing I see with athletes and clients is to ingest a plain protein shake that has no carbs. The effectiveness of whey without carbs is incredibly reduced. I mean, it is shocking at how less effective it is.<br />
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So, soon as you finish reading this article, I suggest you go to your local supermarket that has a beer making section and purchase dextrose. This is super cheap and the most effective sugar to use for your training.<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbLsvJ1da7LbdVQ9KmaFUelT8QkQPastnd-BgqcK9dhx93VUgKua3NRgd8cGHKObY_mJfJ-Fa2whJAJn5KeJmaVysohA5f6jmuwOk7RKHxY_PFaUGIkr_P9zjvc-f2MyhBUTdyDrh7iOw/s1600/insulin+time.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbLsvJ1da7LbdVQ9KmaFUelT8QkQPastnd-BgqcK9dhx93VUgKua3NRgd8cGHKObY_mJfJ-Fa2whJAJn5KeJmaVysohA5f6jmuwOk7RKHxY_PFaUGIkr_P9zjvc-f2MyhBUTdyDrh7iOw/s1600/insulin+time.png" /></a></div>
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<b>The growth phase</b><br />
This phase takes place after the anabolic phase and lasts until the next training time. As the name of this phase implies your muscle begins to grow by increasing the number of contractile proteins and the size of the muscle fibers, as well as fully replenishing muscle glycogen.<br />
<br />
<br />
<b>Application </b><br />
Research has demonstrated that all three of the times are extremely important. However, most people will choose to skip the energy phase.... this is a poor choice. That is the last phase you want to skip, it has been found to be of even greater importance than the anabolic phase.<br />
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The application in the image below will cause an incredible improvement in your training. However, I will go over in the next article possible alternatives that have been suggested in recent research. Such as, covering whether protein or essential amino acids are better? Also, if chocolate milk could be a viable post workout replacement drink.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw9GNPLmgufZ6cM4GEpMqHZZnXKForACdZ7ojNIlFW_k57JcdjdtyOKGoi4hVr73jn35CIlPJ1EJHdMc11mFVOV95ZRSXLfOSRXbCyTMpV7vDioZoQyJISgKdVqFnD2V4x9tXtQfhqjnw/s1600/NutrientTIME.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw9GNPLmgufZ6cM4GEpMqHZZnXKForACdZ7ojNIlFW_k57JcdjdtyOKGoi4hVr73jn35CIlPJ1EJHdMc11mFVOV95ZRSXLfOSRXbCyTMpV7vDioZoQyJISgKdVqFnD2V4x9tXtQfhqjnw/s1600/NutrientTIME.png" /></a></div>
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<br />
I highly suggest reading <a href="http://www.amazon.com/Nutrient-Timing-Future-Sports-Nutrition/dp/1591201411" target="_blank">Nutrient timing by John Ivy</a>. It is a must read for everybody interested in taking their training to the next level<br />
<br />
If you are interested in the International society of sport nutrition’s <a href="http://www.jissn.com/content/5/1/17" target="_blank">stand point on nutrient timing </a><br />
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<b><span style="font-family: Verdana, sans-serif;"><br /></span></b><br />
<b><span style="font-family: Verdana, sans-serif;"><a href="http://strengthnutrition101.blogspot.ca/2012/05/eating-and-hydrating-for-combat-sport.html" target="_blank">Part 1</a></span></b><br />
<b><span style="font-family: Verdana, sans-serif;"><a href="http://strengthnutrition101.blogspot.ca/2012/05/eating-and-hydrating-for-combat-sport_24.html" target="_blank">Part 2</a></span></b>Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com0tag:blogger.com,1999:blog-2544225677317875608.post-87805197407560277002012-05-24T20:00:00.000-07:002012-05-25T18:27:50.994-07:00Eating and Hydrating for Combat Sport Athletes Part 2<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2d5O_Yx7LS-NIst9oj8LXPV6RNgRXgB33C1shNv1cXDFvmyTFkwz9UY9UlFHwX1rzP8N7P7nS_Wtdt77-K7t8fOy3D38_4HIBC8mje1PD1JUo1vLhipE2mOEPERcQSRIukidFujnUKjs/s1600/muscle-man-redefine.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2d5O_Yx7LS-NIst9oj8LXPV6RNgRXgB33C1shNv1cXDFvmyTFkwz9UY9UlFHwX1rzP8N7P7nS_Wtdt77-K7t8fOy3D38_4HIBC8mje1PD1JUo1vLhipE2mOEPERcQSRIukidFujnUKjs/s320/muscle-man-redefine.jpg" width="320" /></a></div>
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Note: Understanding that a great deal of people may read this series who have not been following this blog, I am going to attempt to create a fairly in depth series. For those who have been following, I will attempt to provide new information to make them worth your while. Also, I will attempt to go through this stuff at mock speed, so we can get to the fun stuff.<br />
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<a name='more'></a><br />
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<b>The very basics: understanding nutrients and their function </b><br />
6 Classes of nutrients<br />
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<ul>
<li>Carbohydrates</li>
<li>Fats</li>
<li>Proteins</li>
<li>Vitamins</li>
<li>Minerals</li>
<li>Water</li>
</ul>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg03OcC37eoruvYjKk0bHRXWltpKKUHaRgiixi6kYjyywcPBS0aUS1ito4etIWd8evQSmgRJ9kzEbvO_nWDE-5CSy9eyDyMU7_BkvXGQY4N1a541pZH6OyO96Hes-lVyQ8RaUOqjBJf12s/s1600/macros.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="253" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg03OcC37eoruvYjKk0bHRXWltpKKUHaRgiixi6kYjyywcPBS0aUS1ito4etIWd8evQSmgRJ9kzEbvO_nWDE-5CSy9eyDyMU7_BkvXGQY4N1a541pZH6OyO96Hes-lVyQ8RaUOqjBJf12s/s320/macros.jpg" width="320" /></a></div>
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These nutrients are essential to provide energy and maintain ones health and bodily functions. Carbohydrates, fats, and proteins are the main components of the food we eat and provide the energy for our bodies. These three are commonly known as macronutrients. When we turn to vitamin and minerals, we see that no direct energy is produced from them, but they do play a very important role in the energy production pathway. For this reason, they are known as micronutrients. Likely the most important nutrient is water. Water makes up approximately 70% of the human body and is involved in nearly every physiological reaction in the body, including nutrient transport, waste removal, and body cooling.<br />
<br />
<b>The importance of carbohydrates </b><br />
<br />
<ul>
<li>Critical role in fueling exercise</li>
<li>Direct fuel glycolysis</li>
<li>Gateway to oxidative phosphorylation</li>
<li>Can only store limited of carbohydrates in muscle and liver</li>
<li>In high intensity training which is typically performed by combat sport athletes, this can provide energy for a relatively short period of time </li>
<li>This makes it important to maximize the carbohydrate storage and replenishment </li>
<li>2 types of carbohydrates (simple and complex)</li>
<li>Simple are made up of 1 or 2 molecules</li>
<li>Complex are made up of a chain of molecules</li>
<li>This is related to the rate at which it can be absorbed (quick energy or gradual)</li>
</ul>
<b>The importance of Fats</b><br />
<ul>
<li>Highly concentrated form of fuel</li>
<li>Fat has unlimited availability</li>
<li>During light to moderate exercise, fat produces the majority of the energy needs by free fatty acids released from the adipose sites around the body</li>
<li>Free fatty acids bind to the protein albumin in the blood and is transported to the active muscles</li>
<li>Longer an exercise lasts, the greater the reliance on fat</li>
<li>If exercise exceeds an hour, carbohydrates are limited the utilisation of fat as an energy source further increases</li>
</ul>
<br />
<b>The importance of Protein</b><br />
<br />
<ul>
<li>Composed of amino acids</li>
<li>Major structural component of muscle and other tissues in the body</li>
<li>Produce hormones, enzymes, and hemoglobin</li>
<li>Can be used as source of energy </li>
<li>Not desirable source of energy generally means lean tissue is being metabolised to compensate for an energy deficit</li>
<li>Main purpose of dietary protein is to stimulate anabolic processes in the body</li>
<li>High protein intake in resistance trained individuals has been shown to have a positive correlation with lean muscle gains and increases in strength </li>
<li>You want to maintain a positive nitrogen balance</li>
<li>Studies have demonstrated 1.4-2.4 g*kg*day will maintain a positive nitrogen balance in resistance trained athletes</li>
<li>Daily protein for combat sport athletes, who are classified as strength/power athletes should ingest 2.0 g*kg*day</li>
<li>high protein intake minimises the loss of lean tissue when losing weigh</li>
</ul>
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<div>
<b><span style="font-family: Verdana, sans-serif;"><a href="http://strengthnutrition101.blogspot.ca/2012/05/eating-and-hydrating-for-combat-sport.html" target="_blank">Part 1</a></span></b>
</div>Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com0tag:blogger.com,1999:blog-2544225677317875608.post-42048461308534441482012-05-23T20:00:00.005-07:002012-05-25T18:27:30.893-07:00Eating and Hydrating for Combat Sport Athletes Part 1<span style="font-family: Verdana, sans-serif;"><br /></span><br />
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<span style="font-family: Verdana, sans-serif;">Combat sports in recent years have exploded with the start of the UFC TV series. MMA has become the world’s fastest growing sport. With so many people having the dream of being the next great MMA fighter, boxer, kick boxer, etc. We need to start with having proper nutrition and hydration.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Nutrition for combat fighters is unique. In order, to bring your performance to the next level, we need to work on creating a nutrition plan that enhances skeletal muscle skeletal recovery from the high intensity training associated with your sport. In order to deal with this intensity, we need to provide your body with adequate energy and protein consumption.</span><br />
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<a name='more'></a><span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">In order for competitive athletes to maintain a high level of training and perform optimally during their training and competition, they will require an energy intake that matches their energy expenditure. The amount of energy required is significantly higher than the energy needed by the average sedentary population. Assuming the combat sport athlete goes beyond just doing the skill training and does the resistance training and the cardio training necessary to succeed in their sports, it has been that the energy intake requires 3 to 4 fold higher than that recommended for the average person.</span><br />
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<span style="font-family: Verdana, sans-serif;">As you are familiar with the standard recommendation of a balance 55-60% carbohydrates, 30% fat, and 10-15% protein, this may be appropriate for the average population (debatable). However, for most athletes, this is not sufficient for meeting the nutritional needs. The protein and carbohydrate intake will need to be altered.</span><br />
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<span style="font-family: Verdana, sans-serif;">The most common thing you will see involved with combat sports is serious dehydration before weigh in. I know from personal experience, coming to weigh in with a four liter jug of water, stepping on the scale making weight and downing that water instantly. If I had none, the effect this has on my performance then as I do now, I would have done as much as possible to avoid this scenario. This habit of mass dehydration can have brutal consequences on the athlete’s health and performance. To put into perspective, the body is capable of withstanding a 40% loss in body mass due to starvation, a 9-12% loss of body fluid can lead to death. With most people, performing this method of weight loss being amateurs without medical supervision, they place themselves at great risk. They are clearly not taking the proper precautions and an understanding of the physiological adjustments that are involved with the nutritional intake and or rehydration strategies is not observed, undesirable outcomes may occur. To further emphasize the importance of proper rehydration is that if you are simply 2% dehydrated, a significant decrease in your performance will occur.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">The purpose of this series is to address the nutritional and hydration strategies necessary to be successful in combat sports. We will look at how these strategies are specifically related to combat sport and the relation it plays to the training and competition.</span><br />
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<b><span style="font-family: Verdana, sans-serif;"><a href="http://strengthnutrition101.blogspot.ca/2012/05/eating-and-hydrating-for-combat-sport_24.html" target="_blank">Part 2</a></span></b>
</div>Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com3tag:blogger.com,1999:blog-2544225677317875608.post-20550944610010278122012-05-21T20:00:00.003-07:002012-05-24T10:21:55.628-07:00Should Pregnant Women Exercise? Risks and Benefits<span style="font-family: Verdana, sans-serif;"><br /></span><br />
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<span style="font-family: Verdana, sans-serif;">Traditionally, when a woman becomes pregnant, it seems like their freedom for the nine months of pregnancy has disappeared. However, this old school thought should be thrown out the window. No more locking yourself up in the house and trying to avoid all forms of labour.</span><br />
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<span style="font-family: Verdana, sans-serif;">Since 2002 the American College of Obstetricians and Gynecologists (ACOG) has been in support of regular exercise during and after pregnancy for both healthy and sedentary women. It is time for the public to throw out their out beliefs and see what the research is telling them. The changes that women experiences during her pregnancy should not be viewed as a limitation. Instead we should all be encouraging them to participate in exercise and practice healthy habits.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1Ybx5JTH91ggu1X6dOvM9Dg9dRwKpWGoMoJWrn0cIvC7mpSYK29i4METTBZhjmoyXSqAwShlx8rwuAJJYD5UdZheGiOb9R04ocqhJpvzFrGCPhNqzDviXEZZb7zjv0t4tLKBrcl9Rocg/s1600/pregnant-inmate.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="243" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1Ybx5JTH91ggu1X6dOvM9Dg9dRwKpWGoMoJWrn0cIvC7mpSYK29i4METTBZhjmoyXSqAwShlx8rwuAJJYD5UdZheGiOb9R04ocqhJpvzFrGCPhNqzDviXEZZb7zjv0t4tLKBrcl9Rocg/s320/pregnant-inmate.jpg" width="320" /></span></a><span style="font-family: Verdana, sans-serif;">This being said, do not lose weight during your pregnancy as it can be toxic to the fetus. However, losing weight prior to pregnancy has become increasingly important thing as noted in recent research. Being overweight prior to pregnancy can have serious implications on your fetus. </span><br />
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<span style="font-family: Verdana, sans-serif;">Many researchers have noted that the risks associated with exercise and pregnancy is none to a very little, unless predetermined by their physicians to be at risk of complications. It has actually been suggested that pregnancy is a prime time to make behavioral health changes in one’s life in order to provide a healthier environment for herself and the baby.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Healthy changes or implementing healthy lifestyle changes can seem like a frightening idea. All that passes through your mind are the bars of confinement, all the things you love being kept out of arms reach. All the battles you will have to fight with those hormonal food cravings.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">This should not be how you think. Healthy changes can be a positive experience. Many people imagine eating carrot sticks and celery all day. But, eating healthy can be a delicious and fun adventure.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">The importance of implementing the positive changes is so vitally important, these changes in your habits can influence and shape the future of both the mother’s and the child’s health.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">The research has demonstrated relatively little risks for pregnant women and the fetus during bouts of exercise. However, there is always concern and you should never begin an exercise program during pregnancy without first consulting with your physician.</span><br />
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<b><span style="font-family: Verdana, sans-serif;">Benefits directly affecting the baby from mothers who undertook consistent physical activity </span></b><br />
<span style="font-family: Verdana, sans-serif;">Babies born to mothers who maintained physical activities during pregnancy have been shown to be</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<ul>
<li><span style="font-family: Verdana, sans-serif;">Less agitated and more alert</span></li>
<li><span style="font-family: Verdana, sans-serif;">Are self-quieting </span></li>
<li><span style="font-family: Verdana, sans-serif;">Better able to handle stress of labour </span></li>
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<b><span style="font-family: Verdana, sans-serif;">Benefits directly affecting mothers who undertook consistent physical activity</span></b><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<ul>
<li><span style="font-family: Verdana, sans-serif;">Easier labour </span></li>
<li><span style="font-family: Verdana, sans-serif;">Shorter labour times</span></li>
<li><span style="font-family: Verdana, sans-serif;">Enhanced recovery after birth</span></li>
<li><span style="font-family: Verdana, sans-serif;">Bone density improvements that may offset lactation induced bone mineral loss for nursing mothers</span></li>
</ul>
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<b><span style="font-family: Verdana, sans-serif;">Summary </span></b><br />
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<ul>
<li><span style="font-family: Verdana, sans-serif;">Exercise produces little to no risk for the mother or fetus unless they are a high risk pregnancy </span></li>
<li><span style="font-family: Verdana, sans-serif;">Always consult your physician </span></li>
<li><span style="font-family: Verdana, sans-serif;">There are significant benefits for the mother and the child from consistent physical activity as noted directly above </span></li>
<li><span style="font-family: Verdana, sans-serif;">Pregnancy is a prime time to make changes in your health habits </span></li>
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<b><span style="font-family: Verdana, sans-serif;"><br class="Apple-interchange-newline" />References</span></b></div>
<span style="font-family: Verdana, sans-serif;">Artal R, Clapp JF, and Vigil DV. Exercise During Pregnancy. Indianapolis, IN: ACSM Current Comment, 2000.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Artal R and O’Toole M. Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. Br J Sports Med 37: 6–12, 2003.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Avery ND, Stocking KD, Tranmer JE, Davies GAL, and Wolfe LA. Fetal responses to maternal strength conditioning exercises in late gestation. Can J Appl Physiol 24:362–376, 1999.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Barakat R, Stirling JR, and Lucia A. Does exercise training during pregnancy affect gestational age? A randomised controlled trial. Br J Sports Med 42: 674–678, 2008.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Blankfield A. Is exercise necessary for the obstetric patient? Med J Aust 1: 163–165,</span><br />
<span style="font-family: Verdana, sans-serif;">1967.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Borg-Stein J, Dugan S, and Gruber J. Musculoskeletal aspects of pregnancy. Am J Phys Med Rehabil 84: 180–192, 2005.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Brown LE. Resistance training during pregnancy. Strength Cond J 24: 53, 2002.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Bullard JA. Exercise and pregnancy. Can Fam Physician 27: 977–982, 1981.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Clapp JF III. Exercise during pregnancy: A clinical update. Clin Sports Med 19:273–286, 2000.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Clapp JF III. Recommending exercise during pregnancy. Contemp Obstet Gynecol 46: 30–31, 35–36, 38-40,42, 44, 49, 2001.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Depken D and Zelasko CJ. Exercise during pregnancy: Concerns for fitness professionals. Strength Cond J 18: 43–51, 1996.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">George G and Berk B. Exercise before, during, and after pregnancy. Top Clin Nurs 3: 33–39, 1981.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Gilleard WL and Brown JMM. Structure and function of the abdominal muscles in primigravid subjects during pregnancy and the immediate postbirth period. Phys Ther</span><br />
<span style="font-family: Verdana, sans-serif;">7: 750–762, 1996.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Hatch MC, Shu X, McLean DE, Levin B, Begg M, Reuss L, and Susser M. Maternal exercise during pregnancy, physical fitness, and fetal growth. Am J Epidemiol 37: 1105–1114, 1993.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Martens D, Hernandez B, Strickland G, and Boatwright D. Pregnancy and exercise: Physiological changes and effects on mother and fetus. Strength Cond J 28:78–82, 2006.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Peterson AM, Leet TL, and Brownson RC. Correlates of physical activity among pregnant women in the United States. Med Sci Sports Exerc 37:1748–1753,2005.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Piper T.J, Jacobs E, Haiduke M, Waller M, McMillan C. Core training exercise selection during pregnancy. Strength Cond J 34(1): 55-62, 2012.
</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Pujol TJ, Barnes JT, and Elder CL. Resistance training during pregnancy. Strength Cond J 29: 44–46, 2007.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Schrock P, Simkin P, and Shearer M. Teaching prenatal exercise: Part II—Exercises to think twice about. Birth Fam J 8: 167–175, 1981.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Shangold MM. Exercise during pregnancy: Current state of the art. Can Fam Physician 35: 1675–1680, 1989.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Shearer MH. Teaching prenatal exercise: Part I—Posture. Birth Fam J 8: 105–108, 1981.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Stevenson L. Exercise in pregnancy, Part 1: Update on pathophysiology. Can Fam Physician 43: 97–104, 1997.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Stevenson L. Exercise in pregnancy, Part 2: Recommendations for individuals. Can Fam Physician 43: 107–111, 1997.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Talmadge A, Kravitz L, and Robergs R. Exercise during pregnancy: Research and application. Idea Health Fitness Source 18(10): 28–35, 2000.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Thompson WR, ed. American College of Sports Medicine. ACSM’s Guidelines for</span><br />
<span style="font-family: Verdana, sans-serif;">Exercise Testing and Prescription. Baltimore, MD: Lippincott Williams & Wilkins, 2010. pp. 187.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Treuth MA, Butte NF, and Puyau M. Pregnancy-related changes in physical activity, fitness, and strength. Med Sci Sports Exerc 37: 832–837, 2005.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Uzendoski AM, Latin RW, Berg KE, and Moshier S. Short review: Maternal and fetal responses to prenatal exercise. J Appl Sport Sci 3: 93–100, 1989.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Welch GL. A rationale for training prior to pregnancy. Strength Cond J 17: 50–51,</span><br />
<span style="font-family: Verdana, sans-serif;">1995.</span><br />
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<br /></div>Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com2tag:blogger.com,1999:blog-2544225677317875608.post-25200845533108873012012-05-20T20:00:00.024-07:002012-05-24T10:22:09.390-07:00Core Training During Pregnancy<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;"><b><br />
</b>Pregnancy is a beautiful time in a woman’s life. But, pregnancy does not come without its issues. One of the most common problems that women experience is lower back pain.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">In order to deal with this issue very few exercise recommendations have been offer to those who suffer from it.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">On top of this every mother is worried about maintaining their figure as close as possible during the pregnancy and returning to their sexy body as quickly as possible.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">All of these issues can simply be resolved by training the core. Currently there is very little information available to personal trainers and pregnant mothers on how to safely and appropriately train the core. </span><br />
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<b><span style="font-family: Verdana, sans-serif;">When designing a core training program for pregnant women it should be created in close cooperation of the trainer, individual and their physician.</span></b><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">I am attempting to bring you a look at what is suggested currently in the scientific literature related to core exercise training recommendation for specific core exercises that meet the American College of obstetrician and Gynecologists (ACOG) guidelines but have been overlooked or unmentioned in the literature.</span><br />
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<b><span style="font-family: Verdana, sans-serif;">References</span></b></div>
<span style="font-family: Verdana, sans-serif;">Artal R, Clapp JF, and Vigil DV. Exercise During Pregnancy. Indianapolis, IN: ACSM Current Comment, 2000.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Artal R and O’Toole M. Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. Br J Sports Med 37: 6–12, 2003.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Avery ND, Stocking KD, Tranmer JE, Davies GAL, and Wolfe LA. Fetal responses to maternal strength conditioning exercises in late gestation. Can J Appl Physiol 24:362–376, 1999.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Barakat R, Stirling JR, and Lucia A. Does exercise training during pregnancy affect gestational age? A randomised controlled trial. Br J Sports Med 42: 674–678, 2008.</span><br />
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<span style="font-family: Verdana, sans-serif;">Blankfield A. Is exercise necessary for the obstetric patient? Med J Aust 1: 163–165,</span><br />
<span style="font-family: Verdana, sans-serif;">1967.</span><br />
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<span style="font-family: Verdana, sans-serif;">Borg-Stein J, Dugan S, and Gruber J. Musculoskeletal aspects of pregnancy. Am J Phys Med Rehabil 84: 180–192, 2005.</span><br />
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<span style="font-family: Verdana, sans-serif;">Brown LE. Resistance training during pregnancy. Strength Cond J 24: 53, 2002.</span><br />
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<span style="font-family: Verdana, sans-serif;">Bullard JA. Exercise and pregnancy. Can Fam Physician 27: 977–982, 1981.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Clapp JF III. Exercise during pregnancy: A clinical update. Clin Sports Med 19:273–286, 2000.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Clapp JF III. Recommending exercise during pregnancy. Contemp Obstet Gynecol 46: 30–31, 35–36, 38-40,42, 44, 49, 2001.</span><br />
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<span style="font-family: Verdana, sans-serif;">Depken D and Zelasko CJ. Exercise during pregnancy: Concerns for fitness professionals. Strength Cond J 18: 43–51, 1996.</span><br />
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<span style="font-family: Verdana, sans-serif;">George G and Berk B. Exercise before, during, and after pregnancy. Top Clin Nurs 3: 33–39, 1981.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Gilleard WL and Brown JMM. Structure and function of the abdominal muscles in primigravid subjects during pregnancy and the immediate postbirth period. Phys Ther</span><br />
<span style="font-family: Verdana, sans-serif;">7: 750–762, 1996.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Hatch MC, Shu X, McLean DE, Levin B, Begg M, Reuss L, and Susser M. Maternal exercise during pregnancy, physical fitness, and fetal growth. Am J Epidemiol 37: 1105–1114, 1993.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Martens D, Hernandez B, Strickland G, and Boatwright D. Pregnancy and exercise: Physiological changes and effects on mother and fetus. Strength Cond J 28:78–82, 2006.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Peterson AM, Leet TL, and Brownson RC. Correlates of physical activity among pregnant women in the United States. Med Sci Sports Exerc 37:1748–1753,2005.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Pujol TJ, Barnes JT, and Elder CL. Resistance training during pregnancy. Strength Cond J 29: 44–46, 2007.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Schrock P, Simkin P, and Shearer M. Teaching prenatal exercise: Part II—Exercises to think twice about. Birth Fam J 8: 167–175, 1981.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Shangold MM. Exercise during pregnancy: Current state of the art. Can Fam Physician 35: 1675–1680, 1989.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Shearer MH. Teaching prenatal exercise: Part I—Posture. Birth Fam J 8: 105–108, 1981.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Stevenson L. Exercise in pregnancy, Part 1: Update on pathophysiology. Can Fam Physician 43: 97–104, 1997.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Stevenson L. Exercise in pregnancy, Part 2: Recommendations for individuals. Can Fam Physician 43: 107–111, 1997.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Talmadge A, Kravitz L, and Robergs R. Exercise during pregnancy: Research and application. Idea Health Fitness Source 18(10): 28–35, 2000.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Thompson WR, ed. American College of Sports Medicine. ACSM’s Guidelines for</span><br />
<span style="font-family: Verdana, sans-serif;">Exercise Testing and Prescription. Baltimore, MD: Lippincott Williams & Wilkins, 2010. pp. 187.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Treuth MA, Butte NF, and Puyau M. Pregnancy-related changes in physical activity, fitness, and strength. Med Sci Sports Exerc 37: 832–837, 2005.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Uzendoski AM, Latin RW, Berg KE, and Moshier S. Short review: Maternal and fetal responses to prenatal exercise. J Appl Sport Sci 3: 93–100, 1989.</span><br />
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<span style="font-family: Verdana, sans-serif;">Welch GL. A rationale for training prior to pregnancy. Strength Cond J 17: 50–51,</span><br />
<span style="font-family: Verdana, sans-serif;">1995.</span><br />
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<b><span style="font-family: Verdana, sans-serif;">Tables</span></b></div>
<span style="font-family: Verdana, sans-serif;">Piper T.J, Jacobs E, Haiduke M, Waller M, McMillan C. Core training exercise selection during pregnancy. Strength Cond J 34(1): 55-62, 2012.</span><br />
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<br />Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com6tag:blogger.com,1999:blog-2544225677317875608.post-27614739224060192892012-05-19T20:00:00.022-07:002012-05-24T10:22:21.250-07:00Top 6 Exercises for Building Muscle, Increasing Strength, and Losing Weight!<span style="font-family: Verdana, sans-serif;"><br /></span><br />
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<b><span style="font-family: Verdana, sans-serif;">The BIG 6 Exercises </span></b></div>
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<b><span style="font-family: Verdana, sans-serif;">Please <u>Share</u>, Like, and Comment to support us</span></b><br />
<span style="font-family: Verdana, sans-serif;">If you only had enough time to do a few exercises, these would be the go to exercises.</span><br />
<span style="font-family: Verdana, sans-serif;">There are no better exercises then these for building muscle, strength, and losing weight!</span><br />
<span style="font-family: Verdana, sans-serif;">As you know, I am a massive advocate for exercises that involve free weights and moving your body through space.</span><br />
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<b><a href="http://strengthnutrition101.blogspot.ca/2012/05/are-deep-squats-safe-how-low-can-you-go.html" target="_blank"><span style="font-family: Verdana, sans-serif;">Squats. </span></a></b></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjojwYKLmssItZWUtFEIzgsLmwJPNCLbn2Gz2vz5BnEvhZMBmkHbvAYtDnlsLXyZUnn17nJVeSkKhLyRvrYplFooQHZgGPIu08Zlp4fw_DRqGkD0fhmCmhcJbrqeX4h06H8QUYVXqFa1Oo/s1600/squat-franco-colombu-arnold-schwarzenegger-ken-waller.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="289" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjojwYKLmssItZWUtFEIzgsLmwJPNCLbn2Gz2vz5BnEvhZMBmkHbvAYtDnlsLXyZUnn17nJVeSkKhLyRvrYplFooQHZgGPIu08Zlp4fw_DRqGkD0fhmCmhcJbrqeX4h06H8QUYVXqFa1Oo/s320/squat-franco-colombu-arnold-schwarzenegger-ken-waller.jpg" width="320" /></span></a><span style="font-family: Verdana, sans-serif;">If you want to pack on huge size on your legs and your upper body, then squats are a must have in your program. Squats are the king of all muscle and strength building exercises. No workout should be without deep squats. Then get your ass under a bar and squat. Back squats, front squats, safety bar squats… they’re all good options. Squats not only build massive legs, but also stress most of the upper body. They are like a hormonal nuclear bomb – destroying the entire body, forcing it to get bigger and stronger with every rep. Some theories say that due to the crushing force of squats, the body fears it will be crushed and die, thus releasing massive amounts of hormones.</span><br />
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<b><span style="font-family: Verdana, sans-serif;">Deadlifts.</span></b></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuTm7yX_FJUDHqk9g4RP2s0nq-MymdZhIk93Q14HFSfP_mxXol23IrtME4CdwyvuS9dLB50HbWazHVBZ4rfEObsK9pTl6PUVZ0UBdrSqApzN87nAWsqKcSk-UdvFBYX9h8_VdpUIIZimo/s1600/KaiGreene+deadlift+wallpaper.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuTm7yX_FJUDHqk9g4RP2s0nq-MymdZhIk93Q14HFSfP_mxXol23IrtME4CdwyvuS9dLB50HbWazHVBZ4rfEObsK9pTl6PUVZ0UBdrSqApzN87nAWsqKcSk-UdvFBYX9h8_VdpUIIZimo/s320/KaiGreene+deadlift+wallpaper.jpg" width="309" /></span></a><span style="font-family: Verdana, sans-serif;"> According to one of the greatest strength coaches of all time, Dan, the hip hinge is the most powerful movement the human body can do. Deadlifts are the ultimate form of the hinge movement. This exercise along with squats define manmaker, this exercise pack on slabs of muscle mass while helping you become as strong as a bear. If you want to reduce your risk of injury (building hamstring strength), get a huge ass, get a jacked back , lose fat, and help release mass amounts of hormone, then bend over and pick up heavy shit. Deadlifts are the most basic and fundamental exercises for training (this does not mean the techniques are easy or simple by any means). Do the hinge correctly and you improve your back health and performance. Pull a straight bar or trap bar set on rubber mats, or boxes/squat rack (if you can’t do it off the floor). Perform this movement from the lowest position you can maintain a neutral spine.</span><br />
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<b><a href="http://strengthnutrition101.blogspot.ca/2012/05/top-12-ways-to-improve-your-chin-ups.html" target="_blank"><span style="font-family: Verdana, sans-serif;">Pull Ups.</span></a></b></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4zJRQJLGQuxzOC2MBrLIMf_1K11tkc3NRZsAqw1TRGC3U1eC1mnuncL3_lD4zVc7zmL1UsZZ2F1wojASkzcZYcsleEtRx2KThjNWYrstWiJKXghcjNangaKP-rJ7qRgbNrD2B7Qt5tyA/s1600/ronnie-coleman-back-muscles.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4zJRQJLGQuxzOC2MBrLIMf_1K11tkc3NRZsAqw1TRGC3U1eC1mnuncL3_lD4zVc7zmL1UsZZ2F1wojASkzcZYcsleEtRx2KThjNWYrstWiJKXghcjNangaKP-rJ7qRgbNrD2B7Qt5tyA/s320/ronnie-coleman-back-muscles.jpg" width="320" /></span></a><span style="font-family: Verdana, sans-serif;">The greatest training exercises involve moving the body through space. The exercise that may be the single greatest exercise for measuring upper body strength is the pull up.</span><br />
<span style="font-family: Verdana, sans-serif;">Beyond this, it is an incredible exercise for developing your muscles and creating wings that you could fly with. It is such an incredible exercise that it is commonly known as the upper body squat. The US military service academies have traditionally used the pull-up to assess the degree of physical fitness. Further, in terms of rehabilitation and the avoidance of injuries, it is so important to balance in push and pull exercises.</span><br />
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<span style="font-family: Verdana, sans-serif;">The parallel grip (neutral grip) chin/ pull up are the easiest on the shoulders and elbows and the one I recommend most. However, using the variety of grips is important since they place different emphasis. Doing them on rings is safest as it allows for the most natural movement but is also significantly more difficult.</span><br />
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<span style="font-family: Verdana, sans-serif;">Another way to make chin ups more difficult and simultaneously more elbow friendly is to use Fat Gripz on the bar. This however may reduce the amount of focus on the back and place most of the focus on your grip strength. Having good grip strength is important but the back strength should be your first priority.</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Bench Press.</b> </span></div>
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<span style="font-family: Verdana, sans-serif;">The bench press is an upper body staple. It is probably the most popular exercise in the gym today. It is often a battle to get your turn on the bench press at the local gym. There are several highly effective variations including the flat bench barbell press, flat bench dumbbell bench press, incline bench barbell press and incline dumbbell bench press.</span><br />
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<b><span style="font-family: Verdana, sans-serif;"><b>Overhead Press.</b> </span></b></div>
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<span style="font-family: Verdana, sans-serif;">This is the best shoulder development exercise. Forget all these shoulder raises. They mean nothing in comparison to the overhead press. On top of developing cannonball shoulders it helps strengthen your core. As with the bench press, there are numerous quality variations of the overhead press that can be used. Nearly all seated and standing dumbbell and barbell overhead presses are solid choices. You may also use single arm dumbbell press to really emphasize your core strength. Too much horizontal pressing and not enough overhead work will lead to beat up shoulders. Trust me, you don’t want that.</span><br />
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<b><span style="font-family: Verdana, sans-serif;">Rows. </span></b></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKw8r9K8Fw9uFtgpPEIiD4XhQY07O2fBHZrRJXjjjR-PJoof4rP6qt12Si41sKMyyMpZSQJcjUebXfJV_8boTIwDJaTFnCkYVwHqM4gL1mylHezOwK44GDviwb7rldgQr8-5jGSQcBhu4/s1600/barbell-row.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKw8r9K8Fw9uFtgpPEIiD4XhQY07O2fBHZrRJXjjjR-PJoof4rP6qt12Si41sKMyyMpZSQJcjUebXfJV_8boTIwDJaTFnCkYVwHqM4gL1mylHezOwK44GDviwb7rldgQr8-5jGSQcBhu4/s1600/barbell-row.jpg" /></span></a><span style="font-family: Verdana, sans-serif;">The rows are likely the most important exercise for posture. I mean, you don’t want to look like you have regressed to a cave man. Bench press and chin-ups will both cause your arms to internally rotate. So slam out some serious rows to get powerful posture, better shoulder health, and a reduced risk of injury. Barbell, dumbbell, inverted, cable, and blast straps (suspension straps or whatever you want to call them) rows are tremendous upper back exercises. Old school barbell T-bar rows are also a solid choice. As always with all exercises please stay away from machines unless you have absolutely no training experience in the exercises.</span><br />
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<br /></div>Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com3tag:blogger.com,1999:blog-2544225677317875608.post-1185698727204573482012-05-19T20:00:00.013-07:002012-05-24T10:22:48.707-07:00Protein: Which is Better, Whey or Casein, Improve Your Gains Dramatically<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHE2aplUVSLGmaraGI1Lo6FjdyzkrwiwNLljyqbi1lCwkrOW9ZRIXRb70pfHj66NY1WtVbz1gs3mXfWQ1JpvpAG-CppbfHygJreO6Yrz5huNS2R8by8pCvueS6jtaEOZpLo-4a3e1ZnRw/s1600/casein_vs_whey_protein.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHE2aplUVSLGmaraGI1Lo6FjdyzkrwiwNLljyqbi1lCwkrOW9ZRIXRb70pfHj66NY1WtVbz1gs3mXfWQ1JpvpAG-CppbfHygJreO6Yrz5huNS2R8by8pCvueS6jtaEOZpLo-4a3e1ZnRw/s400/casein_vs_whey_protein.jpg" width="400" /></span></a></div>
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;"><b>Please <u>Share</u>, Like, and Comment to support us </b></span><br />
<span style="font-family: Verdana, sans-serif;">Whey protein is probably the biggest supplement purchased. Most people go to the supplement store and purchase whey because that’s what everyone does. But, is it the right choice and are you using it properly? Could you be using your protein more effectively and see significant improvements?</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<a name='more'></a><span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<b><span style="font-family: Verdana, sans-serif;">YES you can!</span></b><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
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<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Is casein or whey a better choice for post workout supplement? Both forms of protein are fantastic in themselves. However, it depends on the time of ingestion in relation to exercise which will decide what is better suited (Philips, 2010). When looking at the two hours post training, whey is anabolic, fast digestibility, and increases protein synthesis (Philips, 2010; Boirie, 1997). As noted before, the window in which protein is used most effectively is within 45 minutes post training. In order to utilize this time as best as possible, one needs the protein to digest as quickly as possible. Therefore, whey protein is superior within proximity to training (Philips, 2010). Casein is superior before bed, due to its slow digestibility and ability to inhibit protein breakdown (Philips, 2010; Boirie, 1997; Dangin, 2001; Tang, 2009). This provides the body with a “trickle” of amino acids over a long period of time (Philips, 2010; Boirie, 1997; Dangin, 2001; Tang, 2009). In the only head to head studies of casein vs whey, casein supplementation resulted in greater gains in strength, muscle mass, and fat loss (Antonio, 2008; & Demling, 2000). Both whey and casein have benefits and provide enough reason for both to be used.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<b><span style="font-family: Verdana, sans-serif;">Summary </span></b><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<ul>
<li><span style="font-family: Verdana, sans-serif;">Whey protein is the most commonly bought form of protein</span></li>
<li><span style="font-family: Verdana, sans-serif;">Head to head casein supplementation resulted in greater gains in strength, muscle mass, and fat loss</span></li>
<li><span style="font-family: Verdana, sans-serif;">Whey is superior immediately after training </span></li>
<li><span style="font-family: Verdana, sans-serif;">Casein is superior immediately before bed </span></li>
<li><span style="font-family: Verdana, sans-serif;">Using both is optimal, if you must chose one, research demonstrates that casein is superior </span></li>
</ul>
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<br />Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com2tag:blogger.com,1999:blog-2544225677317875608.post-57813928673937336202012-05-18T20:00:00.003-07:002012-05-20T10:20:52.108-07:00Hypermobility screen: Are You Overly Flexible! With A High Risk Of Injury<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVdExNmG9I3pSiHBq9tiHleu6GsxGDoChrJtwbNUHaEF_FsLzxx_diPOJp9EqY9lD8lG-WGS0M7veYyNr6g1axes-YfH0YMmoEaGYWkvuDA6WWYwxXgAaajK1dq0YV0jHJOQQGSmLtCl4/s1600/cirque_du_soleil_contortionists8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br />
<img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVdExNmG9I3pSiHBq9tiHleu6GsxGDoChrJtwbNUHaEF_FsLzxx_diPOJp9EqY9lD8lG-WGS0M7veYyNr6g1axes-YfH0YMmoEaGYWkvuDA6WWYwxXgAaajK1dq0YV0jHJOQQGSmLtCl4/s320/cirque_du_soleil_contortionists8.jpg" width="213" /></a></div>Written By Vincent St. Pierre<br />
Hypermobility screen<br />
<br />
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Almost everyone today is extremely inflexible. With all the desk jobs today, it can sure cause your muscles to shorten and tighten. Research has shown that from holding a position for 20 minutes can cause your muscles to begin shortening and we sit around at work for 8 hours.<br />
<br />
Before assessing ones shortened muscles and lack of flexibility, we first need to check areas of too much flexibility and double joint. You may be thinking, how can you be too flexible? How can being overly flexible be a problem?<br />
<br />
<a name='more'></a><br />
<br />
Well research has demonstrated that if you have flexibility that goes beyond the following amounts, your risk of injury significantly increases.<br />
<br />
In this test, give a score of 1 if you are capable of doing these, score for your right and left side. If you cannot complete, give a score of 0. This system is graded like a game of golf; the lower the score the better. Sum all of the right and left scores. If your final score is greater than 5 you are hypermobile and are at great risk of injury.<br />
<br />
<b>The Test</b><br />
1. Extend the first finger (2nd digit) over the back of the hand—if 90 degrees or greater score:<br />
<br />
1 point left<br />
1 point right<br />
<br />
2. Flex the thumb toward the forearm—if the thumb touches the forearm<br />
Score:<br />
1 point left<br />
1 point right<br />
3. Extend the arm—if 10 degrees or more of hyperextension at the elbow<br />
Score:<br />
1 point left<br />
1 point right<br />
4. Extend the leg—if 10 degrees or more of hyperextension at the knee<br />
Score:<br />
1 point left<br />
1 point right<br />
5. Flex at the waist—if you are able to touch your palms to the floor score:<br />
1 point<br />
<br />
<br />Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com0tag:blogger.com,1999:blog-2544225677317875608.post-16128758600578549552012-05-17T20:00:00.006-07:002012-05-17T20:02:40.232-07:00Should Athletes Load or Not Load Creatine?<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguUXX_8xoFerDnwKjYLakYpZ6s7ySZ3OdQjFaeTM7NNHWzOOy12m_ox39zSk-xOvEliaNCUo85jAywMd9pB9rK3xY1LRTGwWbRPtzUyPvf4UAFFPZLZpKJ-F3f9vBYSXVDH149GZKrtTk/s1600/improve-performance.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguUXX_8xoFerDnwKjYLakYpZ6s7ySZ3OdQjFaeTM7NNHWzOOy12m_ox39zSk-xOvEliaNCUo85jAywMd9pB9rK3xY1LRTGwWbRPtzUyPvf4UAFFPZLZpKJ-F3f9vBYSXVDH149GZKrtTk/s1600/improve-performance.jpg" /></a></div>
Written By Vincent St. Pierre<br />
<br />
<ul>
<li>Everyone has asked the question when starting creatine: how should I take it? </li>
<li>I have heard about loading, should I, and how much?</li>
<li>Is there a difference for athletes or general public?</li>
</ul>
<br />
We will attempt to answer all these questions through the course of this article.<br />
<br />
I have gone through all these questions myself and have received a million and a half answers: “You should take this much for loading”.....“no, this much”...”no, loading isn’t important it’s just marketing”.... etc.<br />
I found this so frustrating trying to find the true answer, yet no one could supply me with one. They would just tell me what they did. However, I don’t care what they did, I care about what the most effective way of using creatine is; in order to get the full benefits and my money’s worth.<br />
<br />
<a name='more'></a><br /><br />
Creatine is one of the most researched supplements in all of sport nutrition literature. This means nearly all ways of increasing the bodies storage of creatine have been tested. So I will bring to you what all this research has deemed to be the most effective form of increasing your creatine stores.<br />
<br />
Loading is by far the most rapid and effective way of increasing your creatine stores. The greatest amount of creatine is absorbed in the first 2-3 days of the loading period. Although there has been a study that small amounts (3g/day) over a 28 day period could increase your creatine storage. However, does this low dosage have a benefit on performance? Well many studies looked at this and demonstrated that improvement in exercise capacity wouldn't occur with this low dosage.<br />
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<br />
There are only a handful of well controlled studies that have been able to demonstrate a low dosage (5-6g/ day for a period of 10-12 weeks) can promote an increase in strength and muscle mass during training. In the end, it seems that the most effective way to increase creatine stores is to use the loading technique for at least 3 days followed by 3-5g/day thereafter to maintain stores.<br />
<br />
For a detailed look on how to implement the loading phase please refer to this article<br />
<br />
<b>Summary </b><br />
<br />
<ul>
<li>Loading has been found to be the best method to improve one’s exercise capacity </li>
<li>Taking a small dosage without loading will have no to little improvement on exercise capacity </li>
<li>You should load for at least 3 days then continue with a 3-5g/day there after to maintain creatine stores</li>
<li>For a detailed look on <a href="http://strengthnutrition101.blogspot.ca/2012/05/creatine-supplementation-protocols-how.html" target="_blank">how to implement the loading phase please refer to</a> </li>
</ul>
<br />
<br />Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com0tag:blogger.com,1999:blog-2544225677317875608.post-25605090073501310282012-05-17T20:00:00.004-07:002012-05-17T20:02:24.531-07:00Creatine Supplementation Protocols: How to load and Maintain Creatine Stores<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSF-Z-fjdWw70o4jRsmuGpeKbjpHlbo39aPuV_1x_kdgIgRQhL2uhwJqN-KyVP5iOEszAnb2cEskQGmDpR516cUljbrHZC25Zph_dtwuM3a6aGV_cHShYGY69wJobDhfSKZSUcAbrPuxg/s1600/creatine_monohydrate_guy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSF-Z-fjdWw70o4jRsmuGpeKbjpHlbo39aPuV_1x_kdgIgRQhL2uhwJqN-KyVP5iOEszAnb2cEskQGmDpR516cUljbrHZC25Zph_dtwuM3a6aGV_cHShYGY69wJobDhfSKZSUcAbrPuxg/s320/creatine_monohydrate_guy.jpg" width="286" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
Written by Vincent St. Pierre</div>
<br />
The most common and effective way of increasing your creatine stores is through loading. So, what is the best way to load? How much should you take? And for how long should you load?<br />
<br />
Now as previously mentioned the best form of creatine to take is creatine monohydrate; <a href="http://strengthnutrition101.blogspot.ca/2012/05/what-is-best-form-of-creatine-to-take.html">for why please refer to this article.</a> don’t fall for the sales pitch that you don’t need to load with this form of creatine or this new mix..... It’s not true!!!<br />
<br />
<br />
<a name='more'></a><br /><br />
<ul>
<li><b>To load creatine you want to take approximately 0.3g/kg/day.</b></li>
</ul>
<br />
<b>What does this look like: </b><br />
<br />
<ul>
<li>200 lb (91 kg) * 0.3=27.3 grams per day </li>
<li>150 lb (68 kg) * 0.3= 20.4 grams per day</li>
</ul>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc9ETtSyExTgIZyQx3OeiwYNDJsAlV12AGzZ5K750PFiSeVT_iI2xytLLO2jHy8fVHnrOyfMKGc_JITYAwAvn-fK_77JN41c_M_hxuiV5LDU3fa-IEXqpz6QsVXOl0gXEp3qKlzWbGQU0/s1600/Creatine-Loading.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc9ETtSyExTgIZyQx3OeiwYNDJsAlV12AGzZ5K750PFiSeVT_iI2xytLLO2jHy8fVHnrOyfMKGc_JITYAwAvn-fK_77JN41c_M_hxuiV5LDU3fa-IEXqpz6QsVXOl0gXEp3qKlzWbGQU0/s1600/Creatine-Loading.jpg" /></a>This is meant to show you that the standard loading of 20 grams per day is designed around someone who is 150 lb (68 kg). When taking your dose, the research suggests splitting it up into 5g increments. If you are supposed to take 20 grams have 5 grams 4 x over the course of the day. The majority of the creatine storage will occur in the first 2-3 days, but the loading is effective and important to continue for 5-7 days.<br />
<br />
The loading phase is so effective that it is capable of increasing your creatine stores by 10-40%<br />
<br />
After the week of loading has passed your body only requires 3-5 grams of supplementation to maintain its storage<br />
<br />
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<br />
Another method that many athletes like to implement is to load creatine monohydrate for a week every 3-4 weeks without using the maintenance part. This may work because in theory it takes 4-6 weeks for your creatine stores to return to baseline. This method has been found to be an effective way in maintaining elevated creatine stores over time.<br />
<br />
Summary<br />
<br />
<ul>
<li>Loading should be completed for a minimum of 3 days with 5-7 being optimal</li>
<li>0.3 g/kg/day is the amount one should load with </li>
<li>Spread the loading dose over the day in amounts of 5 grams</li>
<li>Following the loading supplement with 3-5 grams a day to maintain </li>
<li>Another way commonly used by athletes is to only load every 3-4 weeks with no maintenance </li>
<li>Note: the quality of creatine can play a big role on how enjoyable the loading phase is. <a href="http://strengthnutrition101.blogspot.ca/2012/05/what-is-best-form-of-creatine-to-take.html" target="_blank">Please refer to this article for info on quality </a></li>
<li>If you’re interested on <a href="http://strengthnutrition101.blogspot.ca/2012/05/should-athletes-load-or-not-load.html" target="_blank">whether you should load as an athlete refer to this article </a></li>
</ul>
<br />
<div>
<br /></div>Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com0tag:blogger.com,1999:blog-2544225677317875608.post-33457545177688673142012-05-16T20:00:00.011-07:002012-05-17T22:59:45.058-07:00What is the best form of creatine to take?<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZjlcaLn3Jbhn8QQ12v9W8uuGcbbS9l9JCNYVQBLYhyeJZ_XAdjdN0_Ybed6abx8UaZczwSaVn3JRSQ4rTKspZhQDfaqrFG8_USsuo67BepImztXsbibPQctiFrAqzgRcGYBuC6SWQLRQ/s1600/cretainsupplement.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZjlcaLn3Jbhn8QQ12v9W8uuGcbbS9l9JCNYVQBLYhyeJZ_XAdjdN0_Ybed6abx8UaZczwSaVn3JRSQ4rTKspZhQDfaqrFG8_USsuo67BepImztXsbibPQctiFrAqzgRcGYBuC6SWQLRQ/s320/cretainsupplement.jpg" width="290" /></a></div>
<br />
<br />
I’m sure many of you have walked into your local supplement store or online site looking to purchase some creatine. You walk over to the section and see a vast quantity of different forms of creatine. In total and utter confusion, you turn to an employee and ask what creatine you should be taking. Being on commission or having no knowledge at all, they spew out information based on what the supplement companies claim and try to influence you to buy the most expensive one.<br />
<br />
This article is meant to help you understand what research has to say on this topic. To help you avoid being scammed by your local supplement stores and the supplement companies propaganda.<br />
<br />
<a name='more'></a><br />
<br />
<b>Different Forms</b><br />
The general focus in the academic world has been on assessing the pharmacological grade of creatine monohydrate in powder form or have used oral or intravenous PCr formulation (a more expensive form of creatine. As you all know with the massive popularity of creatine, numerous other forms of creatine are on the market (eg. Creatine candy/bars, liquid creatine, creatine gum, creatine citrate, and effervescent creatine).<br />
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<b>All the supplement companies claim:</b><br />
<ul>
<li>That these forms are superior to monohydrate</li>
<li>Increase in creatine uptake </li>
<li>You need a smaller dose </li>
<li>And so on </li>
</ul>
<br />
<b>Truth</b><br />
<br />
<ul>
<li>No research! I repeat no research supports the idea that these other forms of creatine increase the uptake more than creatine monohydrate</li>
<li>In fact liquid creatine has ZERO effect on muscle creatine stores</li>
<li>Some research has looked at the ergogenic value of several of these types of supplements (creatine candy, creatine gum, and effervescent creatine), as expected some of these worked and improved exercise capacity, but they are not good as or better than creatine monohydrate.</li>
<li>There is absolutely no evidence that you will need a lower dose to get the same benefits as creatine monohydrate supplementation because of less degradation in the stomach, greater intestinal absorption, faster absorption in the blood, and/or greater muscle uptake. </li>
</ul>
Sadly, this is the cost of supplement companies not having to approve their statements through the FDA<br />
<br />
<b>Benefits of these other forms</b><br />
The only benefits associated with these other forms are:<br />
<br />
<ul>
<li>Convenience </li>
<li>Supplement variety</li>
<li>Taste or preference</li>
</ul>
<br />
<b>Greatest disadvantage </b><br />
<br />
<ul>
<li>The cost! Many of these other forms are substantially more expensive. So why pay for something that’s not as effective and hurts your wallet....</li>
</ul>
<br />
<b>Creatine Monohydrate</b><br />
Know that we have covered that monohydrate is the better choice for supplementation. This still leaves you wondering what source is the best (Chinese, German, or United States).<br />
<br />
<b>Chinese Creatine</b><br />
Independent testing has demonstrated that Chinese creatine is of less purity and has the highest amounts of contaminants such as dieyandiamide, dihydrotriazine, and/or creatinine (converted from creatine). <br />
<br />
<b>German Creatine </b><br />
This is by far the purest source of creatine. Be sure to look for creatine that is CreaPure<br />
<br />
<b>United States </b><br />
Produces fairly good quality creatine when it is produced as Ferro Pfansteihl. It is only second to German CreaPure<br />
<br />
<b>Important Considerations</b><br />
When selecting a creatine you should take care in only purchasing high quality creatine monohydrate that is produced in inspected facilities that adhere to food and drug administration, good manufacturing practice guideline<br />
<br />
<b>Summary</b><br />
<br />
<ul>
<li>The multitude of creatine forms are not as effective as creatine monohydrate</li>
<li>Liquid forms have no effect what so ever </li>
<li>Creatine monohydrate is substantially less expensive </li>
<li>German Creatine Monohydrate CreaPure is the best quality </li>
<li>Be sure to consider the manufacturers guideline practices </li>
</ul>
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<br /></div>Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com1tag:blogger.com,1999:blog-2544225677317875608.post-45080107078726158232012-05-16T20:00:00.009-07:002012-05-16T20:00:01.989-07:00Are there any side effects associated with creatine?<br />
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Throughout the academic world, there has only been one consistently reported side effect associated with ingestion of creatine which is weight gain.<br />
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<b>Anecdotal evidence</b><br />
This being said, there has been numeral anecdotal side effects such as gastrointestinal distress, muscle cramping, dehydration, and an increase risk of musculoskeletal injury (eg. muscle sprain/pulls). Further, concerns have risen that short and long term creatine use may put a high level of stress on the renal glands and/or adversely affect muscles, livers, or other organs of the body. On one occasion, a research group suggested that the supplementation of creatine may increase the risk of anterior compartment syndrome by increasing the amount of pressure in anterior compartment of the leg.<br />
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<b>Is the Anecdotal evidence valid? </b><br />
In recent years, great deals of studies have attempted to assess the safety of creatine. His research has demonstrated that none of the anecdotal reports can be associated with the ingestion of creatine. There was no association between the ingestion of creatine and an increase risk of anterior compartment syndrome.<br />
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<b>New Benefits of creatine</b><br />
Research has recently demonstrated that the supplementation of creatine can lessen heat stress and reduces musculoskeletal injuries among athletes engaged in training.<br />
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<b>What to take away from this article:</b><br />
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<ul>
<li>The only scientifically documented side effect from ingesting creatine is weight gain </li>
<li>All the popular anecdotal side effects have been disproved by research</li>
<li>You may experience some of the anecdotal side effects but the occurrences of this are as low as in those who have been given a placebo </li>
<li>It may lessen your heat stress and reduce your risk of musculoskeletal injuries. </li>
</ul>
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<br />Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com0tag:blogger.com,1999:blog-2544225677317875608.post-65282460540073759082012-05-16T20:00:00.007-07:002012-05-16T20:00:02.271-07:00Brain Health: The Truth, Response to Yahoo News Sugar can make you dumbBrain Health<br />
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Written By Martin Ng<br />
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According to Yahoo News, one recent article suggested that sugar can make you dumb; however, is this really the case? In the study, rats were fed with omega-3 fatty acid diet (n-3 diet) with and without fructose; another group that was n-3 deficient was fed with and without fructose as well. It was found that high levels of fructose were associated with cognitive dysfunction.<br />
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<b>Table of Contents</b><br />
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<ul>
<li><b>Background</b></li>
<li><b>Research</b></li>
<li><b>Summary</b></li>
<li><b>Reference</b></li>
</ul>
<b>Background</b><br />
It should be clarified that the rats were fed with fructose solution and that though fructose is a “sugar”, it is different from other sugars such as glucose. This makes a huge difference since their metabolic pathways are different and thus have different effects. Dietary fructose is eventually converted to triglycerides in its metabolic pathway; however, the brain cannot use triglycerides as an energy source directly. Triglycerides must first undergo lipolysis producing fatty acids and glycerol. The glycerol then enters the glucogenesis pathway to produce glucose-6-phosphate which can be used as an energy source for the brain; the fatty acids undergo beta oxidation producing acidic ketone bodies. One suffers from diabetic ketoacidosis (DKA) when these ketone bodies build up due to insufficient insulin levels.<br />
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<b>Research</b><br />
The experiment described by Yahoo! News found in The Journal of Physiology shows a positive correlation between serum triglyceride levels and insulin resistance and also triglyceride levels with memory functions. This suggests that memory functions may be dependent on insulin resistance. Furthermore, n-3 diet contributed to metabolic homeostatsis; dietary docosahexaenoic acid (DHA) helps maintain proper insulin brain signaling. Additionally, a recent study in Neuroscience Letters shows that cognitive dysfunction was found to be associated with DKA.<br />
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<b>Summary</b><br />
Sugar includes many carbohydrates such as fructose and glucose. Eating ONLY FRUCTOSE ALONE may make you “dumber”. The study shown in Yahoo! News by The Journal of Physiology uses only fructose as an energy source causing insulin resistance (DHA, an n-3 fatty acid helps maintain homeostatsis) and most likely a build up of ketone bodies as well due to insufficient levels of glucose causing DKA.<br />
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Furthermore, a recent study found in Neuroscience Letters shows that there is an association between cognitive dysfunction and DKA supporting my hypothesis that fructose causing cognitive dysfunction is a result of DKA<br />
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<b>References</b></div>
Agrawal, R. and F. Gomez-Pinilla. 2012. ‘Metabolic syndrome’ in the brain: deficiency in omega-3 fatty acid exacerbates dysfunctions in insulin receptor signalling and cognition. J Physiol 590 (10): 2485-2499<br />
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Glaser, N.; S. Andersonb; W. Leongb; D. Tancredia and M. O’Donnell. 2012. Cognitive dysfunction associated with diabetic ketoacidosis in rats. Neuroscience Letters 510: 110-114Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com2tag:blogger.com,1999:blog-2544225677317875608.post-64471547393472819292012-05-16T20:00:00.005-07:002012-05-16T20:00:00.832-07:00Running barefoot or with shoes?<div class="separator" style="clear: both; text-align: center;">
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Written by Martin Ng<br />
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<b>Introduction</b><br />
Running barefoot has recently become increasingly popular. In the United States, there is a Barefoot Runners Society consisting of 2000 international members and growing. Some believe that barefoot running decreases injuries compared to shod (wearing shoes) running, but is this really the case?<br />
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<ul>
<li>Barefoot: Mid-foot strike to fore-foot strike pattern</li>
<li>Shod: Rear-foot heel strike pattern</li>
</ul>
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<b>Research</b><br />
Barefoot running has shorter ground contact time, flight time, and stride duration but increased stride frequency. Furthermore, this increased frequency reduces the vertical center of mass velocity and thus reduces the impact load on body. However, the flatter foot style of the running barefoot causes a larger impact on the knees and ankles because of a higher range of motion at the ankles which may lead to potential injuries near the ankle. Another difference is that barefoot running has increased position detection of the foot due to direct contact. When running barefoot, the sensory feedback of the sole activates muscle contractions which assist on absorbing the force on impact; the shoe support helps absorb this impact in shod running. Basically, running barefoot can cause an over exertion of the lower leg muscles and the lower back. On a positive note though, running barefoot is more efficient than running with shoes; heart rate and oxygen cost has been found to be lower.<br />
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<b>Summary</b><br />
Although the impact load on the body is lower in barefoot running with its decreased heart rate and oxygen costs, it comes at a cost. The strain on the body is shifted towards the lower leg and the lower back which can cause potential injuries. Furthermore, there is a loss of traction, stabilization, protection and shock distribution compared to shod running.<br />
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<b>Reference</b></div>
Rothschild, C. 2012. Running Barefoot or in Minimalist Shoes: Evidence or Conjecture? Strength and Conditioning Journal 34 (2): 8-17<br />
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<br /></div>Strength&Nutrition24/7http://www.blogger.com/profile/01344352154068317846noreply@blogger.com0