Featured Fitness Content: Volume 38

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View last week’s edition of ‘Featured Fitness Content’ here.

Personal Training, Coaching, and Strength & Conditioning

Building Impressive Strength After 50 By Bret Contreras

How to Guarantee You’ll Have a Hard Time Getting Clients Results By Tony Gentilcore

The Concept of Lowest System Load By Charlie Weingroff

Sudden Speed for Volleyball  By Ty Terrell via IFAST

 

Weight Loss, Nutrition, and General Health

Managing the stress of trying to get fitter: part 1 By Joy Victoria

A Really Bad Long Term Strategy for Weight Loss By Mike Roussell

Ask the Diet Doctor: Hangover Cures  By Mike Roussell via Shape

Perfecting Protein Intake in Athletes: How Much, What, and When? By Jorn Trommelen via Stronger By Science

Sleep, Hunger, Mood, Energy & Cravings (SHMEC): Is Your SHMEC in Check? By Jade Teta via Metabolic Effect

Detoxing, ReToxing, or Always-Toxing By Keoni Teta via Metabolic Effect

 

Strength Training, Powerlifting, and Bodybuilding

7 Tips For A Bigger Bench By Bret Contreras

Reverse Engineering The Plank By Charlie Weingroff

 

Motivation, Business, and Success

A case study on leveraging your assets to get shit done By Sol Orwell

Fitness Industry Survival Tips By Travis Hansen via Tony Gentilcore

15 Essentials to Creating a Trust-Boosting YouTube Profile Page By Neil Patel via QuickSprout

 

Physical Therapy, Alignment, and Injury Prevention

How to Train Around a Groin Strain By Samuel Spinelli via Tony Gentilcore

Who Gets the Best Care? Erson Religioso

Training with Biceps Tendinopathy  By Jason Eure via Stronger By Science

Research

Omega 3 Fatty Acids, Blood Flow and Cognition By Michael Jurgelewicz via Strength Sensei

Periodization Preview By Greg Nuckols

 

Ruthless Performance Coaches’ Content

[RP Exclusive] Effects of Alcohol on Performance By Daniel Goebel

[RP EXCLUSIVE] Top 5 Foods for Recovery By Jesse Rodriguez

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Top 5 Foods for Recovery

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**Editor’s Note: Enjoy learning more about nutrition or interested in a personalized meal plan from a Ruthless Performance Nutritionist? Fill out the contact form at RuthlessPerformance.com/contact for more details**

Recovery

Lean meats

Some of my favorite meats are chicken breasts, turkey, and fish. If you happen to have meats with fat, simply remove the fat to make it “lean”.

Flax and chia seeds

Flax and chia are great toppings to add on such as oatmeal, smoothies, and yogurt. Both are high omega 3 fatty acids to help fight inflammation. Our diets mostly consist of omega 6 fatty acids but we need to complement these with the aforementioned omega 3’s to avoid negative, pro-inflammatory effects.

Tart cherry Juice

Tart cherry juice has been trending for some time now in sports nutrition but for a good reason. This can be the ideal drink, when paired with a protein source to maximize recovery. Tart cherry juice contains antioxidants to fight inflammation along with melatonin to aid in sleep, on top of carbohydrates, which are needed to refuel the tank.

Avocado

We need fat in our diet, however most consume too much unhealthy fat such as trans and saturated fat. Avocado is a good source in mono and poly-unsaturated fat. This helps lower Low Density Lipoprotein (LDL) levels and raises our good levels of High-Density Lipoprotein (HDL).

Chocolate Milk

The most common recovery drink we see still stands because of its carb-to-protein ratio for absolute recovery. If you happen to be lactose intolerant, simply switch the milk for soy or any other lactose free milk. Just be aware that some may only contain a few grams of protein.

 

These select foods are either anti-inflammatory to aid in repair from further muscle damage or contain complete protein for more efficient muscle rebuilding. Add them in your recovery meals or shakes to make the most out of your workouts and to maximize health and wellness.

To incorporate this in your diet, a good example after a workout would be to chug a cherry juice and a chocolate milk. Then, have a balanced post-workout meal. Make sure to compliment your meat (or other protein source) with some avocado, vegetables, and whole grains. Serving sizes vary and can depend on your goals. If you decide to consume a protein snack before bed, don’t be afraid to add chia or flax seeds with it.

Effects of Alcohol on Performance

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Consuming alcohol has been a tried and true means to bring people together to come together in a time of enjoyment and relaxation. In moderation, alcohol can be a good way to relieve stress from high intensity sports or exercise, and can bring teams closer together through group bonding; yet sports performance and recovery has been shown to be inhibited by a number of reasons.

There are numerous statements and opinions out there in the public that bash alcohol in regards to athletic performance. But is there evidence that supports this? The literature says yes.

When ethanol, the main type of alcohol found in beverages, is broken down through metabolism, reactive oxygen species have been found in the liver. These reactive oxygen species promotes inflammation around the body, which shows the body’s response to harmful products in the body. This indicates that alcohol does have negative effects on the body. In regard to sports performance, alcohol stimulates many inhibiting processes, such as inhibiting calcium uptake. With a lack of calcium uptake, muscle contractions and strength output are impaired. Dehydration is widely recognized as a possible effect following alcohol consumption. Alcohol has been shown to inhibit an anti-diuretic hormone, thus promoting a loss of fluid through urination. Alcohol also has been shown to be a vasodilator as well, which increases fluid movement around the body, and thus can be another complication in dehydration through evaporation.

For recovery, the big inhibitor is protein synthesis. Alcohol suppresses the pathways that synthesize protein in the body, resulting in depleted muscle growth. Another inhibitor is glycogen reuptake. After a workout, the muscles are depleted of glycogen, which is the storage form of glucose, and the alcohol consumed can take the place of the carbohydrates being broken down to glucose. Thus, muscles are not able to recover to their full potential for the next workout, and they are not able to grow to their full potential through a lack of protein synthesis.

There is a level at which a majority of these inhibitors commence. A drink here or there won’t necessarily promote a drastic drop in performance, but consistently reaching that intoxication level around 0.10 BAC will show drops in performance.

alcohol stock photo 2

 

Vella, L. D., & Cameron-Smith, D. (2010). Alcohol, Athletic Performance and Recovery. Nutrients2(8), 781–789. http://doi.org/10.3390/nu2080781

 

By Daniel Goebel

Daniel received his Bachelors of Science in Kinesiology from Westmont College. Daniel played baseball at Westmont. Daniel currently works at UCLA as a Performance Nutrition Intern assisting in distributing planned meals and recovery snacks, body composition evaluation as well as creating education material. Daniel is working towards his Register Dietitian license. Daniel is a member of the Collegiate and Professional Sports Dietitians Association.

Featured Fitness Content: Volume 37

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View the previous edition of Featured Fitness Content here.

Personal Training, Coaching, and Strength & Conditioning

The Most Versatile Training Tool of All Time: Hills for Strength, Speed, and Endurance Via Just Fly Sports

5 Essential Athletic Assessment Skills By Joel Smith

My new favourite exercise: Half-Kneeling band Pallof press By Elsbeth Vaino

Fix Your Push Ups and Planks with the Foam Roller By Joel Seedman

 

Weight Loss, Nutrition, and General Health

Move of the Week: Resting Metabolic Rate By Jeremy Lau via HalevyLife

The surprising truth about sugar. By Krista Scott-Dixon and Brian St. Pierre via Precision Nutrition

How to solve the two biggest health and fitness problems most women face. By Krista Scott-Dixon via Precision Nutrition

7 Ways Fitness Professionals Can Help Their Clients Improve Their Body Image By Jessi Kneeland via Girls Gone Strong

 

Strength Training, Powerlifting, and Bodybuilding

The Hybrid Deadlift Stance By Eric Maroscher via EliteFTS

 

Motivation, Business, and Success

Opinion: Amazon Buying Wholefoods Won’t Make You Healthier By Jeremy Lau via HalevyLife

Gym Owner Musings – Installment #5 By Pete Dupuis

Taxes, Fees & Expenses Not Included – Budgeting For Gym Ownership By Pete Dupuis

 

Physical Therapy, Alignment, and Injury Prevention

Best Lat Stretch Ever! By Diesel Strength

Why Stretching Something That Hurts Isn’t Always The Answer By Nikki Naab-Levy via Girls Gone Strong

Featured Fitness Content: Volume 36

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**Editor’s Note: Since The Fitness Resource merged with Ruthless Performance, we will be continuing TFR’s ‘Featured Fitness Content’ on our site. Be sure to subscribe to get the best content in health, fitness, and human performance delivered to your inbox every week.**

Personal Training, Coaching, and Strength & Conditioning

Considerations for Masters Lifters Via Juggernaut Training Systems

The Fallacies That Dominate Youth Athletic Training  Via Breaking Muscle

Do You Know What Your Core Really Is And What It Does? Via Breaking Muscle

The “Crowd” Wants Sets & Reps But Coaching MUST Go BEYOND Sets & Reps By Zach Even Esh

Fastpitch Friday Ep.28 Strategies to Avoid Low Back Pain for the Trap Bar Deadlift By Nancy Newell

 

Weight Loss, Nutrition, and General Health

Why Liver Is a Nutrient-Dense Superfood By Alexandra Rowles via Authority Nutrition

10 Health Benefits of Tart Cherry Juice By Alina Petre via Authority Nutrition

 

Strength Training, Powerlifting, and Bodybuilding

[VIDEO] Maximizing the Deadlift Warm-Up By Dr. Quinn Henoch via Juggernaut Training Systems

Step Up Your Glute Game With This Goblet Variation By Meghan Callaway

Busting the High Bar vs. Low Bar Squat Myth By John Rusin

Train Harder & Recover Faster with Concentric Only Training By Justin Ochoa via Dean Somerset

Strength Training Methods for Distance Runners via HMMR Media

This Is The Single Responsibility of Your Core Muscles By Harold Gibbons

 

Motivation, Business, and Success

The Biggest Problem For Personal Trainers By Michael Keeler via Business for Unicorns

45 Lessons I’ve Learned Along The Way… By Pat Rigsby

MF’s 15 Business Principles By Mark Fisher via Business for Unicorns

5 Ways To Consistently Finish Anything You Start By Denise Damijo via Addicted 2 Success

 

Physical Therapy, Alignment, and Injury Prevention

Improving Shoulder Motion: Lat Inhibition By Dr. Quinn Henoch via Juggernaut Training Systems

Cossack Squats: Breaking Out of the Sagittal Plane By Dean Somerset

 

Research

Low-carbing for endurance: the oxygen problem By Kamal Patel via Examine

Does diet soda cause strokes and dementia? By Kamal Patel via Examine

 

Ruthless Performance Coaches’ Content

Managing Post-Workout Hunger By Jesse Rodriguez

 

Managing Post-Workout Hunger

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Of the various hormones in the human body, there are two hormones whose primary responsibility is regulating hunger, these are:

  • Ghrelin – Which signals that you’re hungry
  • Leptin – Which signals that you’re full

Some people are hungry after a workout while some are not. Typically, hunger won’t kick in until a few hours or so but there are several factors that can cause hunger in these situations. Here are some reasons why you’re hungry and how it can be fixed.

Not eating enough before workout

It’s common for some individuals to fast before a workout in order to achieve weight loss. However, by going this route, one is could end up going a good number of hours without any fuel. As a result, one is going to experience mild to severe hunger after workout.

Fix this by fueling with a small high energy snack or combine with protein depending on your goal.

Some ideas include:

  • Apple sauce
  • Energy gel
  • Piece of fruit
  • Energy chews
  • Carb + protein (liquid)

Not drinking enough fluids

Staying hydrated is imperative for performance but many don’t hydrate properly. At times, one may feel hungry but it can be mistaken for thirst, so don’t be afraid to drink a cup of water. During more intense workouts or workouts lasting longer than 1 hour, a sports drink is suggested. Coming into a workout dehydrated or relatively close to it, ghrelin will kick in telling you that you’re hungry during and/or after workout.

  • Weigh yourself before and after workouts – For every 1lb lost, drink 16-24 oz. of water.

 

Excess Post-Oxygen Consumption (EPOC)

EPOC is the oxygen uptake above resting values used to restore the body to the pre-exercise condition.  Some of the elements during EPOC are the re-synthesis of ATP, glycogen, protein and restoration of oxygen levels. These elements are refueled from nutrition. After workouts, our energy substrates are low which causes a need for refuel leading to hunger.

 

 

Baechle Thomas R., Earle Roger W., Essentials of strength and conditioning, National Strength and Conditioning Association; Third edition.

https://www.acefitness.org/blog/5008/7-things-to-know-about-excess-post-exercise-oxygen

https://www.ncaa.org/sites/default/files/Performance%20Hydration%20Fact%20Sheet.pdf

 

By Jesse Rodriguez

Jesse is a nutritional science major with an emphasis in sports nutrition. Jesse swam for the El Salvador national team and competed at the international level. Jesse is currently working towards a CSCS and registered dietitian license. He currently works at UCLA as a sports nutrition intern assisting both dietitians with meal plans, body composition, and education materials. Jesse is a member of the Academy of Nutrition & Dietetics and Collegiate & Professional Sports Dietitians Association.

How Vitamin C and Gelatin Supplementation Influence Tendon and Ligament Health

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By Daniel Goebel

As athletes, we are always pushing ourselves to new limits, and putting our bodies in constant forms of exertion. The more we exert ourselves, the more our body is being tested. For major repetitive sports such as football, rugby, and long distance running, the body is repetitively exerting forces on the joints and incurring fatigue as the exertion grows. As this prolongs, musculoskeletal injuries arise. But what can be done to try and help prevent these injuries from occurring? What better way than to reduce injuries and prepare you better for prolonged and sustained exercise with a simple gelatin enriched with vitamin C? Researched conducted by Shaw et al. shows how repetitive stress exercises coupled with gelatin enriched with vitamin C prior to exercise helped build tendon and ligament strength, which thus promoted injury prevention and tissue repair.

Tendons and ligaments respond to exercise in much different ways than muscles do[1]. For muscles, there is a large amount of blood flow that continuously circulates to the muscle, specifically following a high intensity workout. For tendons and ligaments, it’s a little different. Tendons are essentially avascular, with no blood flow coming to them. As Baar mentioned in his podcast on Sigma Nutrition with Danny Lennon, tendons are like a sponge. Nutrients in the blood flow don’t go directly towards tendons, but tendons need to receive nutrients in some way. When you squeeze all water out of a sponge and you put the sponge back into a liquid environment, the sponge expands and sucks all of the nutrients, or excess materials, from the environment. That’s essentially what happens in the cartilage of your ligaments and tendons. Every time you impact the ground or exert a load against a tendon, water is squeezed out. As the tendon recovers, that water is sucked back into the extracellular matrix and with it comes with any nutrient that’s in the blood at that moment. That’s where the nutrient intervention comes into place. In order for the blood and extracellular matrix to have the collagen and necessary nutrients in place for that tendon recovery phase, intervention needs to take place about an hour before the workout.

Collagen is a protein found in our bodies that is the most abundant fibers in our connective tissue. Collagen binds our cells together, to create the strongest form of connective tissue possible. As we increase our collagen by nutritional or exercise intervention, the connective tissue strength is improved. The role of vitamin C in the production of collagen is to interact with amino acids within collagen cells. It adds hydrogen and oxygen[2]. Baar noted that 50 mg of vitamin C was all that needed to be given prior to exercise in order to promote the interaction between amino acids in collagen cells.

Selected Food Sources of Vitamin C[3]

Food Milligrams (mg) per serving Percent (%) DV*
Red pepper, sweet, raw, ½ cup 95 158
Orange juice, ¾ cup 93 155
Orange, 1 medium 70 117
Grapefruit juice, ¾ cup 70 117
Kiwifruit, 1 medium 64 107
Green pepper, sweet, raw, ½ cup 60 100
Broccoli, cooked, ½ cup 51 85
Strawberries, fresh, sliced, ½ cup 49 82
Brussels sprouts, cooked, ½ cup 48 80
Grapefruit, ½ medium 39 65

Gelatin was shown to have an almost doubling effect on collagen synthesis when 15 g of gelatin, a natural byproduct derived from animal skin, bones and tendons, was used[4]. Bone broth, an example of gelatin, creates gelatin when boiling bones. The collagen is getting broken down, when cooled it forms jello.

This is extremely helpful in recovering from injury, as when gelatin is intervened into the diet prior to a workout and then exercises are loaded to the area of the injury, the nutrients will be guided towards that area of the body. For baseball pitchers, they would ingest gelatin prior to exercise, then throw or do resistance band work to activate the ligament through this fatigue-based damage to then promote the uptake of nutrients. For long distance runners, jump roping for five minutes will activate the tibial stress fractures, hip stress fractures, Achilles problems or plantar fasciitis in order for the cells to get a response.

Adding vitamin-enriched gelatin is an easy and effective way to promote tendon and ligament health.

 

[1] Baar, Keith. “SSE #142 Training and Nutrition to prevent soft tissue injuries and accelerate return

to play” Gatorade Sports Science Institute. N.p., n.d. Web. 15 Apr. 2017.

[2] “Vitamin C and Collagen.” A Moment of Science – Indiana Public Media. N.p., 27 Sept. 2003. Web.

[3] “Vitamin C.” National Institutes of Health. U.S. Department of Health and Human Services, n.d. Web.

[4] Murphy, Pam. “Sources of Gelatin.” LIVESTRONG.COM. Leaf Group, 18 Nov. 2015. Web.

 

Daniel Goebel received his Bachelors of Science in Kinesiology from Westmont College. Daniel played baseball at Westmont. Daniel currently works at UCLA as a Performance Nutrition Intern assisting in distributing planned meals and recovery snacks, body composition evaluation as well as creating education material. Daniel is working towards his Register Dietitian license. Daniel is a member of the Collegiate and Professional Sports Dietitians Association.