Nutrient Timing for Athletes: Does It Really Matter When We Eat Post-Exercise?

            People have recently started to question the idea of an ‘anabolic window’ post-exercise and whether we really need to eat or have that protein shake after our work-out. But where these opinions fall short is in the interpretations of the current research and literature to an athletic population.

            The idea is that a recent meta-analysis found that our total protein intake over a day is more important than the amount of protein we eat after our workout for building muscle mass, and while this is great information it largely gets mis-interpreted in the media. This is because while total protein intake during the day is more important than the amount we eat during the anabolic window (time after exercise where our ability to absorb nutrients is increased). If we are an athlete why wouldn’t we want to take advantage of this time of increased nutrient absorption? Even if the advantage of eating post-workout is smaller than we originally thought, most sporting events are decided a fraction of a second or a very small percentage, so if we aren’t taking advantage of this window (when our competitors are) then we are sure to fall short in competition. As athletes we must remember that we are in the performance business and not the physique business. While having a low body-fat percentage a key contributor to athletic performance, if we are not fueling our bodies properly than we will not be able to perform no matter how low our body fat percentage is. Also remember that protein does A LOT MORE for our bodies than just build muscle, and helps other bodily tissues recover, repair, and regenerate post-exercise.

            Furthermore, for a lot of our athletes they are partaking in two training sessions on most days (one sport session; one lifting session), so in this scenario is it really practical to post-pone eating after one session and not re-fuel before the next one? Does it ever make sense to not fuel before a session when we are in the performance business? Athletes who fuel better, perform better. Athletes who eat breakfast perform better. Therefore, we don’t usually recommend intermittent fasting to our athletes either. While it is totally possible to train after an overnight fast or a prolonged fast period (cue fasted cardio proponents), if it is going to affect our performance in that workout or training session is the small advantage we might get in body composition going to be worth it? This is like popular ketogenic diets (as we don’t generally recommend these to our athletes), as most studies have found performance isn’t improved with these diets (even though body composition might). This doesn’t make us promoters of high carbohydrate diets, but we do need to refuel the glycogen stores in our muscle that our athletes exhaust with high-intensity exercise bouts, especially following competition. 

Bottom Line: If you are not taking advantage of nutrient timing and the post-exercise window as an athlete you are missing out on important opportunity to fuel, regenerate, and repair your body for optimal performance. For athlete’s there is really no situation where it is a good idea to delaying feeding after exercise no matter what you’ve heard on social media.

Here are some guidelines to help maximize your post-exercise nutrition:

Post-Exercise Maximize Glycogen Re-Synthesis (within 30 min):

HIGH GLYCEMIC CARBOHYDRATES 1-1.5g/kg/hr

ADD PROTEIN! 0.25-0.5g/kg/hr enhances effect; as long as <1.2g/kg/hr

Example (70kg individual) ***individual needs may vary***

  • ~70g CHO/HR ~30g PRO/HR
  • (Large Banana, English Muffin with Jam, Protein Drink)

Click here to Book your nutrition session today to ensure your diet and training are working together to have you at peak performance!

Click here to visit our online store to order your Protein today!

My Blue Print Nutrition Tip of the Day- Top Supps for Fat loss Part 2

Yesterdays my Blue Print Nutrition tip of the day was about our favourite supplement- FISH OIL

Today we discuss two very important supplements that people would not consider for fat loss

Part two Supplements for Fat Loss

Probiotics

Take a probiotic to lose fat fast. Probiotics aid digestion and support gastrointestinal health so that the body detoxifies better. A probiotic will help you lose fat, have more energy and feel better. Probiotics are the tiny bacteria that naturally occur in the gut, but can be easily destroyed by unhealthy bacteria, chemical pollution such as heavy metals, oxidative stress, or high cortisol. If your body is not digesting properly as a result of a lack of good bacteria, weight loss is halted.

BCAAs

Boost protein intake throughout the day by taking branched-chain amino acids (BCAAs). Research shows that eating a large dose of high-quality protein multiple times throughout the day is associated with lower body fat percentage. Adding BCAA’s during and after training will help to boost total amino acid intake and lose fat. Research shows that those with higher BCAA’s in their diets were leaner and had much less chance of being overweight than those with lower BCAA intake. Adequate protein intake throughout the day should be layered. Consuming animal protein at meals, protein shakes taken post workout and BCAA’s consumed during and after workouts. Try the powdered form and add it to your water.

bcaa

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My Blue Print Nutrition Tip of the Day- Top 5 Supps for FAT Loss Part 1

 

Tami our lifestyle coach and myself are excited to discuss NUTRITION!  With so much info out there we want to keep things as simple as possible for you all.  With fat loss being such a big topic today we will discuss what we have had success with clients for fats loss

Note – YOU must follow a proper nutritional program as there is no supplement that will outrun a POOR diet

Part one

Here are favourite Supplements To Take For Fat Loss – part one

Omega-3 Fish Oil

If you only take one supplement, it should be omega-3 fish oil. Studies show that supplementing with omega-3 fish oil significantly increases lean mass, while decreasing body fat at the same time. Omega-3 fish oil improves the body’s testosterone-to-cortisol ratio by lowering cortisol and turning on the fat burning genes, while turning off the lipogenic or fat storing genes. Omega-3’s improve leptin signaling in the brain, causing the brain to turn up fat burning and turn down appetite.\

fish oil cartoon

www.myblueprintnutrition.com

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Did You Waste Your Time With Your New Years Resolution?! Part 1

So the first month of 2018 has come and gone; how are those New Year Resolutions treating you?

If you’re like the majority of people, when the New Year comes along you start making resolutions. Promises to save more money, keep in touch with friends and one of the most popular, get in better shape! Well, the resolution part is easy but sticking to your goal, that is the hard part!

According to some research, upwards of 92% of New Year resolutions do not succeed!! With the odds stacked against us, the easy thing would be to join the masses and just give up, but my resolution was to make sure YOU stick to your resulution. So, I put together my top 10 tips to help you stick to those resolutions and be a part of that illustrious 8%! IT’S NOT TOO LATE!

1.Make sure your Resolutions are Realistic

Haven’t been to the gym in a couple years? That’s okay, but your resolution probably shouldn’t be to start going to the gym 7 days a week. Not only is that a really daunting task (even for someone who goes to the gym regularly!) but it sets you up for failure. What happens when you miss one day? It makes it easier to talk yourself out of the next, and the next, and next thing you know your resolution is down the drain!

Rather, aim for something that is more realistic and maintainable. Start with aiming to go 2 or 3 days a week (if it’s been a while you will be sore and you will be happy to give your body some extra rest!). Once you get into the swing of things add an extra day, a couple weeks later add another. Before you know it, it will become second nature to get to the gym on a regular basis and you will avoid feeling overwhelmed and defeated by the gym

2. Be Specific

Vagueness is the enemy when it comes to goal setting. If you don’t know exactly what you’re working towards how will you know when you’ve attained it?

Instead of saying you want to lose weight or get stronger make specific, measureable, time-bound goals for yourself. For example:

– I want to lose 10lbs and 7% body fat by March 31st, 2018

– I want to back squat 135lbs by May 1st, 2018 (I’m well on my way!!)

Are making statements like this scary? Yes.

Is there a chance you may not meet this goal? Yes.

However, giving yourself something specific to work towards will make it more likely for you to stick to your goals.

3. Go Public

Making a silent promise to yourself will not cut it, tell the world! Tell your partner, your friends, make a statement on social media; making your goal public gives you accountability. Yes, telling people about your goals may make you feel vulnerable but it will also push you to stick to your goals.

 

4. Enlist a Friend

Having a gym buddy will make you, and your friend, more likely to stick to your plan. If you know you are meeting someone at the gym you are less likely to skip going and if you want to cancel you have someone asking you why. Accountability is key!

Can’t find someone who wants to go to the gym with you or your friend lives far away? Have a friend check in with you and ask how things are going periodically. Having someone to answer to increases the likelihood that you will stick with it.

5. Plan Ahead

In order to stick to your resolution you need a plan. If you have no idea what you are going to do to achieve your goal then how are you going to get there?! Take some time each week to plan out your upcoming week. Pick the days and times you are going to go to the gym, plan your meals for the week, make a shopping list, prep your meals, put together healthy on-the-go snacks.

It may sound like a lot, but taking an hour or two once a week will make it SO much easier to stick to your goals as your busy week gets rolling. You are less likely to make a quick stop at the drive-thru when you know you have dinner prepped in the fridge or you have healthy snacks stored in your car. Having a shopping list at the grocery store will make you less likely to throw the unhealthy foods in the cart. If your gym time is in your schedule, you are more likely to go! Planning gives you direction!

 

If you liked our first 5 tips, check back soon for Part 2!

If your resolution need an extra helping hand, check out SST’s incredible Adult Fitness Programs!

With supportive coaches, encouraging training partners and an energetic environment; the results you want are not out of reach!

Check out our incredible 2 for 1 deal we have going on in February!

 

Brown versus White Fat- is there a difference? – Part 1

Many people are probably new to this question. YES there is a major difference between the two types of fat in our body.   White fat aka the ugly fat lies under our skin and keeps us insulated but is also responsible for the ugly cellulite that we all hate. Another characteristic is that White fat stores energy as fat!

How about Brown fat…often found between the shoulder blades and neck region.   Brown fat converts food energy directly into heat. What does this mean for you? Simple Brown fat BURNS MORE CALORIES….thus the more brown fat you have the more calories you burn!!

Brown fat prevents weight gain in individuals by increasing their metabolic rate after overeating!  Ever get that feeling of the sweats or body just heating up after a big meal?  Well, that’s your brown fat burning food into heat and increasing your metabolism.

So what does this all mean with regards to fat loss?  Increase your Brown fat and melt off the pounds.

In my next blog I will teach you some ways to increase the amount of brown fat and how to activate this adipose tissue better.

These techniques will be outlined in my NEW Butts and Guts Nutrition booklet used in our 28 day summer shape up program. Please CLICK HERE for more information

Is Spot Reduction Possible With Regards To Fat Loss?

Up until a few years back I thought it couldn’t be done, but having witnessed all of our Fit and Lean 44 client’s progress, I can now say yes it is possible. A system called Biosignature Nutrition is used for all of our Fit and Lean 44 clients. The Biosignature Program is a blueprint of where an individual stores body fat and the correlation to the hormones in your body.  This protocol has been effectively used on thousands of people producing tremendous results; including spot reduction!  We measure 12 different body fat sites ranging from the chin to the kneecap.  Sites and their hormone relation are as follows:

Chin and cheek- Insulin

Pec – androgens

Triceps – testosterone and the mother of all scores

Subscap and Love handles- insulin

Umbilicus- cortisol hormone

Mid Axillary- Thyroid indicator

Quad and Hamstrings- estrogen and the most troubling site for

women!

Knee and Calf- Growth Hormone(GH) and sleep patterns!

What Happens Next?

Upon diagnosing clients we determine their two major problem areas and they become our focus. 2 focal points could be a combination of GH and insulin, testosterone and cortisol, etc. Why do we focus on the 2 major problem areas and correct them first? Well, by fixing the most troublesome areas other hormones have a natural tendency to fall into place. This leads to not only spot reduction but fat loss throughout the body.

Let’s take a look at a specific example: Throughout the course of Fit and Lean 44 we have seen people who are very lean throughout their body but may be carrying extra body fat in a specific site or ‘spot’ such as their midsection.  This is a direct result of the hormone cortisol being too high throughout the day.  A simple modification to lifestyle or a supplement like schizandra can bring the score of this area down, resulting in a drop of body fat in a persons’ midsection.

To review; does spot reduction work?  Yes with the proper diagnosis, lifestyle and nutritional change in compliance with a proper exercise protocol!

PS…. take a look at this fantastic offer Butts & Guts – “Get your Fall Body on!”

Do You Train Yourself? Time To Fire Your Trainer – Part 2

Just in case you missed – Part 1 to this series CLICK HERE to read the post.

SUPPLEMENTSsuplplements

If clients are interested, I will suggest some proven options for fat loss.
Even if they say they are interested they often have tons of excuses why
they can’t do squats, dead-lifts or resistance training and why they would never
do high intensity interval training. They tell me that eating too much protein is
bad for people and that high quality food is too expensive.  They believe that
boxed cereal is a healthy choice because the cereal is fortified with nutrients.
Many of these clients tell me that because fish oil is fat, it should be avoided.
They contend that the leg press machine is better than split squats because
the knee never travels past the toes and that since the cardio class they do with
their girlfriend helped them drop five pounds, doing it twice a week should help
them drop 10. It goes on and on.

What I find very surprising about this attitude is the high level of buy-in the client demonstrates.  It doesn’t matter that I look exactly how they want to look, they JUST KNOW that what they are doing is going to be effective REGARDLESS of how little impact it is having on their body. Evidence doesn’t enter into the equation when faced with overwhelming emotional commitment – the feeling that it will work.

I understand there is a lot of psychology involved in all of this, and that these people who desire to change their body composition have, at some level, an emotional issue or two that led them to their larger self in first place. But, the fact that they hold on to their issues during their efforts to change their body composition is regrettable and it is wasting a lot of their time. Let’s face it, someone who has 50 pounds of fat to lose is very good at one thing, gaining fat and they aren’t very good at the opposite thing, getting rid of fat. But they can’t grasp this obvious relationship. However,  if they could, they would end up in a much better place.

The hard, fast truth about improving body composition is that you need an expert to help you do it.  If you are going to the gym and you are not trained by an expert, it’s time to fire your coach and hire an expert. SST’s individualized programs or the Satellite Program may be exactly what you need. Give SST a call and find out how we can help you!

Do You Train Yourself? Time To Fire Your Trainer – Part 1

I spend a lot of time in various gyms and I see a lot of things that make me wonder what I’m actually seeing. This is not unusual for me because I’m mostly a kinaesthetic-type learner and I need to try things out before I understand them clearly.

fir-your-trainer

Over time, one thing that I’ve been able to spot immediately is something that is dead-wrong. It’s easy to notice because I get a feeling inside that alerts me to the fact that I’m seeing something that is completely off the grid of what is sensible. There’s a saying in coaching that ‘if something doesn’t look right then it isn’t right’ and you don’t have to know exactly what it is that is wrong when it just looks wrong.

There is more nonsense in gym-workouts that are directed at changing body composition than anything else. If you take a few minutes to look around any gym, you’ll see things that just don’t make sense. The worst part about it is that people are parting with their free time to do this foolishness. It isn’t any of my business, most of the time, so I just watch long enough to get the feeling and then I go back to my workout and allow the feeling to float away.

Opinions Matter!

The only time it gets to me is when I’m drawn in by someone who is asking me for my opinion about their program, or their efforts, only to finally let me know that their approach is great and that I don’t know what I’m talking about.

Being willfully ignorant is a problem because it indicates that a person has stopped learning, which is fine with me, so long as I am not engaged in the ignorant conversation. However, when someone does ask me how long it will take them to drop ten pounds by doing bicep curls and some light cardio; I find it a challenge to be gently polite.

I tell them that I can’t answer that question because their workout isn’t a program set up by me and I have no prior knowledge of their physical attributes and how the program pertains to their individual weaknesses.

Look out for the Part II of this post!

Oh and Hey…. Check out the 2016 Fall special – BUTT & GUTS

The Pear – Dreaded Estrogen – Part 2

In Part 1 I dealt with – the best form of exercise for people who have high levels of estrogen, strength or aerobics or pilates?

Here is a 6 week sprint program. This is to be followed only twice per week as the intensity levels are too great. If you are pushing yourself then you will feel the delayed onset muscle soreness for days thus unable to do this workout daily.   It makes me laugh when I hear people sprinting everdyday!! I undertsnad there are varying abilities and starting  poitns for everyone so I composed a step Interval program.

Day Distance Intensity Sets/reps Rest in between reps
1 10 yards 80%- moderate 2x 10 30 sec rest with 2 min rets in between sets
2 100 yards 80%- moderate 1×10 75sec
3 10 and 30 yards 80%- moderate 1×10 x 10 yards

1 x 10 X 30 yards

45 sec

60sec

4 100 and 150 80%- moderate 1 x 5 x 100 yards

1x 5 x 150 yards

75 sec

2 min

5 10 and 20 yards 100% 1x 8 X 10 yards

1x 6 x 20 yards

60sec

90sec

6 100 80% 1x 15 2min
7 20 and 40 yards 100% 1 x 8 20 yards

1 x 6 x 40 yards

2 min

2min

8 100 yards 100% 1 x12 3 min
9 40 yards 100% 1 x 12 2min
10 100 and 150 yards 100% 1 x 8 x 100 yards

1 x 4 x 150 yards

3min

4min

11 40 and 60 yards 80% 1 x 8 each 2 min
12 150 yards 80% 1 x 8 3min

The Pear – Dreaded Estrogen – Part 1

What is the best form of exercise for people who have high estrogen levels?  Is it strength training? Aerobics? Pilates? All nice choices but not the best form for what I typically call a pear shaped body.  The best and effective methods for getting rid of the junk and cellulite are a form of lactate training.   Let’s look at a typical sprinter…yes I now genetics does play a role but these athletes train and push them to the limit.  Ever get that feeling of throwing up?   If you don’t you are not creating enough lactate but if you are then you are in the right zone. By feeling this way one has increased lactate which leads to a dramatic increase in Growth Hormone resulting in significant burning of body fat. Consider that the amount of GH injected by professional body builders each day is actually a smaller amount than released by the body during lactate training (Poliquin, 2007). There are two very effective LEGAL methods of increasing Growth Hormone levels; Proper Exercise and Sleep! For this purpose we will only concentrate on increasing levels through exercise. There are many forms of exercise that are able to do this.  The cheapest and effective method is Sprinting

lady-pearrunning-man

Feel The Burn!!

That “burn” one feels in a muscle is caused by the splitting of ATP (the body’s energy molecule) by the muscle in order to maintain its contractile properties. The lactate produced is actually supposed to decrease the amount of burn by neutralizing the acidic nature of the contracting muscle. If the muscles fill up, (with what?) they have to be emptied. The body uses the lactate as metabolic fuel for the heart, liver and kidneys (Brooks 1985).

Keep a look out for the 2nd part of this blog series.