RuthlesslyFit

Featured Fitness Content: Volume 39

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

Personal Training, Coaching, and Strength & Conditioning

Interview with Lee Taft on Coaching Agility, Speed and Athletic Movement By Joel Smith with Lee Taft

Why I Don’t Like Scap Push-ups By Eric Cressey

 

Weight Loss, Nutrition, and General Health

How Much Cardio Do You Need To Get Ripped For Summer?  By Sean Hyson via Onnit Academy

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

Doctors should emphasize exercise, not weight loss By Buddy Touchinsky

 

Strength Training, Powerlifting, and Bodybuilding

8 Mobility Moves For Better Squatting, Pressing, and Pulling By Mark DiSalvo via Onnit Academy

7 Tips for a Bigger Bench  By Bret Contreras

3 Ways to Reduce Stress and Improve Recovery During Your Next Workout By Harold Gibbons via Mark Fisher Fitness

28 Years of Lifting: Strength Training In Your 40s & Training As You Get Older By Zach Even Esh

 

Motivation, Business, and Success

5 Powerful Life Lessons From the Book Tools of Titans by Tim Ferriss By Liam Seed via Addicted 2 Success

How To *Not* Be A Spineless Leader By Tim Denning via Addicted 2 Success

How to Build a Fitness Practice that Brings You Joy  By Elizabeth Stacey via Mark Fisher Fitness

Waking up to life By Kim Lloyd

 

Physical Therapy, Alignment, and Injury Prevention

6 Hip Mobility Drills Everyone Should Perform By Mike Reinold

[VIDEO] Communicating with Docs, PTs working as Strength Coaches & Essential Reading for Students With Mike Reinold

Stretching Isn’t Bullshit  By Jasper De Coninck via Dean Somerset

 

Research

Fact check: Is boxed macaroni and cheese actually toxic?  By Kamal Patel via Examine

 

Ruthless Performance Coaches’ Content

Why Do We Need Fats in Our Diet? By Jesse Rodriguez

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.