workout
Holiday Season Nutrition
As we settle in the holiday season, it seems like sweets tend to surround us with chocolate temptation and sugary savory cookies. Many folks tend to give in and engulf pounds of desserts over the course of the holiday season. The problem isn’t the sweets themselves, but self-control. Now, I’m not saying to stay away from all desserts or make claims that sugar is evil. If you want some sweets, go ahead! It comes down to self-control and serving sizes. To tell you all to not consume any sweets during Christmas is absurd and can surely ruin the night. It’s also completely understandable to want to stray from desserts because “you don’t want lose your gainz! Or all of your hard work will be a waste”. I can assure you, there is a way to enjoy the holiday season, maintain your gains, and still achieve your goals.
Reach for the Christmas cookies and have a handful. Do not feel guilty about this. Just don’t overdo it like a plate or two stacked with brownies, cookies, candy canes, etc. Now if you exercised that day, you have a little more leniency but still not much, keep it minimal. Here are some tips that may work for you:
- Hungry? Go for a protein snack (Greek yogurt, beef jerky, hard-boiled eggs, protein smoothies, protein bars/cookies). Not the tastiest but better for body composition. How is it better? Protein is more satiating (feel full longer) and has a higher TEF (thermic effect of food), essentially burning more calories during metabolism.
- Drink water! Sometimes hunger may be mistaken for thirst, so if you’re feeling hungry and want a snack, drink some water first then decide if you want to go for that snack. It may also help if you drink water before dinner. This may give you a “full” feeling thus, potentially leading to less food intake.
- Same like the first tip, add more protein than anything on your dinner plate, i.e. chicken breast, turkey, beans, steak, roast beef, etc. Eat your protein first, then go for the mashed potatoes, etc.
- Add fiber to your dish. Fiber also adds satiety. Examples include, broccoli, spinach, cauliflower, celery.
- Use smaller plates. People tend to eat less with smaller plates. Try it out and see if it works. It may not but this is about experimenting.
- Make substitutions. Choose a fruit cup with cottage cheese over a gingerbread cookies and hot chocolate. Choose wine over beer. Simple substitutions like this can help.
- Most importantly, if you lose all self-control and go on a 3-week sweets binge, don’t worry, you will be okay. Enjoy the holiday season!
If looking to make healthier desserts, click here (no affiliation, just cool ideas).
If you’re interested to find out an individualized nutrition plan just for you, contact info@ruthlessperformance.com for our nutrition services.
Does Caffeine Have Any Effect On Resistance Exercise?
Many gym-goers are looking for ways to get more work in during their training sessions. Some turn to pre-workout supplements while others may turn to steroid-related drugs. Although pre-workout supplements contain caffeine, it’s also filled with unnecessary and potentially dangerous substances.
Caffeine on resistance training has been long looked at with supportive research data on its effect. Caffeine’s major effect for training is that it reduces pain perception, potentially delaying fatigue during exercise. Additionally, caffeine may also reduce RPE (rate of perceived exertion) which may extend duration and/or intensity of workouts.
Sources could come as either coffee or caffeine powder/pills. The most important information to know is that 3-6mg/kg may be the optimal range to see effects or a dose of approximately 200mg 1 hour before exercise. 2-3 cups of coffee may be the optimal dose; however, caffeine content depends on the type of coffee and if any espresso shots are added. Experiment with doses and types and find the right amount to see individualized results.
Anne, M. (2018, May 16). How Many Milligrams of Caffeine Are in a Cup of Coffee? Retrieved from https://www.livestrong.com/article/260763-how-many-milligrams-of-caffeine-are-in-a-cup-of-coffee/
Diego B. Souza, Michael Duncan, and Marcos D. Polito. Acute Caffeine Intake Improves Lower Body Resistance Exercise Performance with Blood Flow Restriction. International Journal of Sports Physiology and Performance 0 0:0, 1-22
Michael J. Duncan, Michelle Stanley, Natalie Parkhouse, Kathryn Cook, Mike Smith. Acute caffeine ingestion enhances strength performance and reduces perceived exertion and muscle pain perception during resistance exercise. Eur J Sport Sci. 2013; 13(4): 392–399. Published online 2011 Dec 5. doi: 10.1080/17461391.2011.635811
Wolde, Tsedeke. (2014). Effects of caffeine on health and nutrition: A Review. 30.
By Jesse Rodriguez, RD, CSCS
Ruthless Performance Guide to Mineral Supplementation
Previously, we talked about the importance and effect of vitamins in performance. We now move on to minerals. Fundamentally, minerals are broken into different categories based on their function; Major, Trace and Ultra-trace minerals. Despite the fact that minerals only contribute only about ~4% of total body weight, their functions are vital for cellular activity, energy metabolism, osmotic properties of body fluids and contribution to teeth and bones.
The major minerals include calcium, phosphorus, magnesium, potassium, sodium and chloride. Major minerals are found in greater amounts in the body requiring ~100mg/day by adults. Moreover, sodium, chloride, and potassium are the minerals that regulate electrolyte balance.
Trace minerals are called trace because they needed by small amounts in the body, less than 100mg/day. In addition, if amounts required are less than 1mg/day, they are called Ultra-trace minerals. Trace minerals include Iron, Zinc, Copper, Fluoride, and Manganese while Ultra-trace minerals include Selenium, Iodine, Molybdenum and Chromium.
*Note other Trace and Ultra-trace minerals will not be discussed because not much is known about the need for them by the body.
Discussed will be the most common minerals utilized in athletic performance. Minerals in the body act as cofactors which are need during metabolism and for other bodily functions such transport of molecules. Some minerals are useful during performance while the rest are needed for overall health, but make no mistake, their role in the body is crucial for all of us. The chart below outlines common minerals used for performance, and its major function, role, etc.
In summary, chromium and zinc are the two most important minerals in glucose metabolism therefore making these minerals essential in our diets, especially in athletes. Magnesium is of importance because of its function in protein and fatty acid synthesis and 300 other enzymatic reactions. However, too much intake of magnesium will decrease absorption of phosphorus, an essential mineral. The electrolytes are obviously crucial in athletic performance so adequate amounts must be consumed pre, during, and post-workouts. If you’re eating a well-balanced diet, then mineral supplementation may not be necessary but a waste of money. For example, like mentioned above, if you supplement with magnesium in large doses (>600mg) then absorption of phosphorus declines about 50%. Furthermore, your body may not absorb all the mineral content so it’s just gets urinated along with your money. Another example would be too much Zinc causing a deficiency in copper or iron, both important for our health. Eat a well-balanced diet and keep training hard.
Gropper S. Sareen, Smith L. Jack, Carr P. Timothy. Advanced Nutrition and Human Metabolism. 7th Edition. 2016
By Jesse Rodriguez
Jesse’s focus and emphasis is on Sports Nutrition. He holds a bachelor’s degree in Nutritional Science with the addition of a CSCS certification from the NSCA. Jesse swam for the El Salvador National Team and competed at the international level. Jesse has worked at USC with the Strength and Conditioning program and UCLA as the lead intern for Sports Nutrition. He is currently a dietetic intern to complete requirements for the Registered Dietitian exam and obtain his professional license. During his free time, Jesse continues to strength train, Olympic lift, and stay up-to-date on the latest nutrition trends. Lastly, Jesse is a member of the Academy of Nutrition & Dietetics, National Strength and Conditioning Association, and Collegiate & Professional Sports Dietitians Association.
Featured Fitness Content: Volume 47
View the last edition of ‘Featured Fitness Content’ here.
Personal Training, Coaching, and Strength & Conditioning
Use Olympic Weightlifting To Transform Strength Into Speed By Antonio Squillante via Breaking Muscle
Softball: 3 Things You Didn’t Know That Will Upgrade Your Warm-Ups By Nancy Newell
Weight Loss, Nutrition, and General Health
10 Proven Benefits of Green Tea By Kris Gunnars via H
Brian St. Pierre on the Fundamentals of High-Performance Nutrition With Brian St. Pierre via Mike Robertson
Reversing the Low-Testosterone Lifestyle with Training & Nutrition By Mike Gorski via John Rusin
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Motivation, Business, and Success
How to Define Your Company’s Values and Make Them Stick By Michael Keeler
5 Reasons Why You Should Man Up and Start Taking Cold Showers By Ollie Coombes via Addicted 2 Success
Physical Therapy, Alignment, and Injury Prevention
Swimming Recovery: Why Aren’t You Foam Rolling? By G John Mullen via Swimming Science
Research
Histamine Intolerance: Everything You Need To Know Explained in Plain English By Joe Leech
Ruthless Performance Coaches’ Content
Adaptogens and Mushroom Supplementation for Wellness and Immune System Function By Jesse Rodriguez
Recipe: Mushroom Risotto By Jesse Rodriguez
Featured Fitness Content: Volume 45
View the last edition of ‘Featured Fitness Content’ here.
Personal Training, Coaching, and Strength & Conditioning
GGS Spotlight: Kim Lloyd via Girls Gone Strong
Often Overlooked Elements to Success in Personal Training By Dean Somerset
What Assessments Work Best? By Dean Somerset via Mike Robertson
Weight Loss, Nutrition, and General Health
If Your Gym Membership Costs More Than Your Mortgage, You Don’t Care About Your Health, and Neither Do They By Lee Boyce
Top 10 Evidence-Based Health Benefits of Coconut Oil via Healthline
Glutamine: Benefits, Uses and Side Effects By Grant Tinsley via Healthline
Aging Is B.S. – The Myth Of Missed Opportunities By Amanda Allen via Breaking Muscle
Strength Training, Powerlifting, and Bodybuilding
WHY You MUST Be Able To Figure Things Out On Your OWN By Zach Even Esh
Mass That Works – Build Some Functional Hypertrophy By Charles Poliquin
Push Press Technique – Insights Into Athletic Ability By Zach Long
Motivation, Business, and Success
The four elements of entrepreneurship By Seth Godin
Physical Therapy, Alignment, and Injury Prevention
Movement Variability versus Joint Centration By Charlie Weingroff
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How to Stop “Text Neck” from Killing You By Bo Babenko via Halevy Life
Ruthless Performance Coaches’ Content
Flexion vs. Extension Intolerant Back Pain By John Matulevich
Featured Fitness Content: Volume 44
View the last edition of ‘Featured Fitness Content’ here.
Personal Training, Coaching, and Strength & Conditioning
Performance Programming Principles: Installment 2 By Eric Cressey
The 3 Main Goals of an Assessment By Dean Somerset
Step-by-Step Glute Training By Mike Robertson
Weight Loss, Nutrition, and General Health
Why You Might Not Need to Learn More About Nutrition By Mike Roussell
Carbohydrates – My Take on Carbs By Charles Poliquin
The Greatest Public Health Mistake of the 20th Century By Joseph Mercola
Honey Lemon Water: An Effective Remedy or Urban Myth? By Jillian Kubala via Health Line
7 Science-Based Health Benefits of Selenium By Jillian Kubala via Health Line
Strength Training, Powerlifting, and Bodybuilding
Are You Making These Strength Training Mistakes By G John Mullen via COR
Complete Core Questions By Michael Boyle
Get Tough: A Beginner’s Guide To Impact Training By Walter Dorey via Breaking Muscle
Motivation, Business, and Success
The Power of Accepting Personal Responsibility By Jen Comas via Girls Gone Strong
Truth: Half of What We Call ‘Fitness’ Isn’t Fitness at All By Lee Boyce
Before you design a chart or infographic By Seth Godin
Don’t create new content. Repurpose content. By Sol Orwell
Physical Therapy, Alignment, and Injury Prevention
[VIDEO] Recent Training and Evaluation Insights By Charlie Weingroff
Research
Science Is Self-Correcting – The Case Of The Hip Thrust And Its Effects On Speed By Bret Contreras
Featured Fitness Content: Volume 43
View the ‘Top Featured Fitness Content of 2017’ here.
Personal Training, Coaching, and Strength & Conditioning
If fitness is your identity, I offer my condolences By Lee Boyce
Squats don’t cure cancer By Martin Bingisser via HMMR Media
10 Keys to Growing as a Performance Coach By Joel Smith via Just Fly Sports
Weight Loss, Nutrition, and General Health
How to Read Junk Food Nutrition Labels By Elsbeth Vaino
Losing Bodyfat or Gaining Muscle Mass: Which is More Important? By Mark Rippetoe via Starting Strength
Reality Check: Is Your Workout Plan Designed to Actually Burn Fat? By Harold Gibbons via Mark Fisher Fitness
Detoxing, ReToxing, or Always-Toxing By Keoni Teta via Metabolic Effect
Strength Training, Powerlifting, and Bodybuilding
Tip: The Rack Pull By Eric Bach via T-Nation
Can High Rep Lifting Replace Cardio For Lifters? By Greg Nuckols via Stronger by Science
Fitness Is So Simple It’s Complicated By Zach Even Esh
Motivation, Business, and Success
The Fight By Jim Smith
Market Toward One Audience and You’ll Enjoy the Perks of Many By Pete Dupuis
Gym Owner Musings – Installment #8 – Internship Edition By Pete Dupuis
Physical Therapy, Alignment, and Injury Prevention
Thoughts on Kettlebell Swings By Charlie Weingroff
Ruthless Performance Coaches’ Content
Flexion vs. Extension Intolerant Back Pain By John Matulevich via Ruthless Performance
Flexion vs. Extension Intolerant Back Pain
Of the individuals that participate in either the Ruthless Performance Ex Phys Interventions or our Posture Restoration & Injury Prevention Training, there is no across-the-board origin of pain or movement dysfunction at the hip or low back; in fact, client training histories run the gamut in activity level, training history, limb length, and so on.
So what is the common denominator among individuals with low back pain?
In short, there isn’t one singular origin, but rather there are two.
The more frequent of which is extension intolerance. This is common among what we in the Strength & Conditioning world refer to as ‘desk jockeys’, or any individual who is regularly in a resting position of spinal flexion. This includes desk workers, individuals with extended work commutes, TV watchers, and so on… Given our societal predisposition to these patterns, it should be relatively straightforward as to why this is so common.
In opposition to this is flexion intolerance. This is common among highly active individuals such as weightlifters, american football players, backpackers, manual laborers, and so on.
Assessing which category you fall in can usually be done simply with the above information, however there are some easy to perform physical tests as well. A hip extension machine is a great tool for diagnosing the more common extension intolerant back pain. Simply perform a standard hip extension, from here take notice to your range of motion and comfort levels. To assess flexion-intolerant back pain, perform several repetitions of the traditional sit-up or crunch. From here, reevaluate pain, comfort, and ROM. If a hip extension machine is unavailable, any exercise in which spinal extension occurs (or spinal flexion for the flexion intolerant assessment) can be used.
These tests in congruity can determine a great deal about the cause and symptoms of any dysfunctions or abnormalities in the spine. Oddly enough the solution for both of these issues starts with the same series of correctives…
To gain more mobility in the requisite spinal segments (for extension and flexion), start with rotational spinal mobility to help ensure that as these capacities develop, the movement is coming from the correct areas of the spine (primarily thoracic rather than lumbar). Some exercises and drills which may assist here are quadruped t-spines, cross-over stretch, russian med ball twists, and so on.
From here you can progress into more specific drills to focus on your specific type of intolerance (i.e. focusing more on adding range to spinal extension drills or vice versa).
Spinal health can be simplified into a system of mathematical averages; to regain extension, flexion, or even to maintain a more neutral spine, adequate steps need to be taken to pull the posture in that direction.
For more information on our Posture Restoration & Injury Prevention Training or the Ruthless Performance Ex Phys Interventions, send us a message at RuthlessPerformance.com/contact.
Top Featured Fitness Content of 2017
| 10 Essential Questions for Building a Business By Michael Keeler via Business for Unicorns |
| Why Runners Need to Lift By Carrie Lane via HMMR Media |
| Exercise, Government-Style By Mark Rippetoe via Starting Strength |
| Taxes, Fees & Expenses Not Included – Budgeting For Gym Ownership By Pete Dupuis |
| 6 Hip Mobility Drills Everyone Should Perform By Mike Reinold |
| The TV Shows You Watch Are Making You Broke By Tim Denning via Addicted 2 Success |
| Must-Follow Guide for Strength Training AFTER Physical Therapy John Mullen via COR |
| Getting More Dream Clients By Being More Who You Really Are By Mark Fisher via Business for Unicorns |
| What I Learned About Injury Rates from Surveying 1,900 Powerlifters By Andrew Patton via Stronger by Science |