Consuming nutrients at the right time and in appropriate amounts can take fitness and performance to a new level. The complex science behind nutrient timing, however, requires the help of sports nutritionists, usually restricting the practice to elite athletes working with professional 'food coaches'.
Researchers that have studied elite athletes from New York Giants football players to Julliard School dancers, have found that it is timing of our nutrients that may be the key. In Nutrient Timing for Peak Performance (Human Kinetics, June 2010), the study breaks down when to eat what so nutrients have their greatest impact on athletes' bodies.
"The timing of nutrients can have a big impact on an athlete's energy. Plus, when and how much you eat can help not only with muscle hypertrophy but also with immune function. Staying well fueled can also reduce the risk of injury.
The science behind nutrient timing and detail nutrients like carbohydrate, protein, smart fat, essential vitamins and minerals and the role of fluids and supplements. With that base of information, they provide the strategies, plans and sample menus to help people develop their own individualized Nutritional Blueprints incorporating the Nutrient Timing Principles (NTP).
Before exercise, there are specific strategies for ingestion of carbohydrate, protein and fluids. Carbohydrate before exercise provides a "topping off" of fuel reserves and blood sugar, helping an athlete’s stamina, concentration and skill remain strong. Pre-exercise protein, meanwhile, may be difficult to tolerate, but small amounts may aid in reducing muscle soreness. Strength athletes, specifically, benefit from a small amount of high-quality protein to aid insulin release, inhibit muscle breakdown and facilitate muscle repair. However, it need not be immediately before exercise in any special form.
Fluid needs vary by individual, but drinking 17 to 20 ounces of fluids two to three hours before exercise to supply optimal fluid to muscle tissue in advance of the workout and for any excess to be excreted. They also advise drinking 7 to 10 ounces of fluids 10 to 20 minutes before exercise. This will help ensure that blood plasma is hydrated. This timing strategy also ensures that there is some fluid in your stomach so that as you drink during your training, absorption will be faster than if you began with an empty stomach.
Thursday, March 11, 2010
Monday, March 8, 2010
Nutrition Information at Fast Food Restaurants Does Not Reduce Consumption
If it were mandatory for restaurants to list nutrition information for all products would it change human behavior and curb calorie consumption? This is the question many cities across the US have asked in the effort to reduce obesity in major cities. In 2008, New York City became the first US city to implement such a strategy. Unfortunately, a recent study has found that since the nutrition labeling law was implemented consumption has actually increased!
Researchers at New York University compared the eating habits of adults in a low-income area of NYC to those of adults in Newark, NJ, where nutrition labeling is not required. Receipts were collected from 1,156 people at Burger King, Kentucky Fried Chicken, McDonald's and Wendy's. They also completed a survey.
Although nutrition awareness increased by more than three-fold the total calories purchased actually increased over the first year of this intervention; the opposite of the desired effect.
In an interview with Reuters News, NYC Mayor Michael Bloomberg suggested the purpose is to provide education, but it's still the consumer's responsibility to make better choices. Thus, providing the opportunity to make an informed decision about food does not suggest that Americans will choose wisely. Most experts agree that this is only part of the solution and that once a more complete program that also incorporates knowledge of why and how food decisions effect health there will be a positive effect on obesity in cities.
Researchers at New York University compared the eating habits of adults in a low-income area of NYC to those of adults in Newark, NJ, where nutrition labeling is not required. Receipts were collected from 1,156 people at Burger King, Kentucky Fried Chicken, McDonald's and Wendy's. They also completed a survey.
Although nutrition awareness increased by more than three-fold the total calories purchased actually increased over the first year of this intervention; the opposite of the desired effect.
In an interview with Reuters News, NYC Mayor Michael Bloomberg suggested the purpose is to provide education, but it's still the consumer's responsibility to make better choices. Thus, providing the opportunity to make an informed decision about food does not suggest that Americans will choose wisely. Most experts agree that this is only part of the solution and that once a more complete program that also incorporates knowledge of why and how food decisions effect health there will be a positive effect on obesity in cities.
Wednesday, March 3, 2010
Small Reduction in Sodium Intake Could Reduce Heart Attack Risk
Despite the knowledge that excess salt intake can lead to high blood pressure, heart disease, stroke, and osteoporosis American’s continue to consume almost double the recommended daily intake (RDI). Currently, average salt intake peaks at 3100mg/day and 4700 mg/day for women and men, respectively. The RDI is 1500 mg to 2300 mg per day, which is less than 1 teaspoon.
In a recent study published in the New England Journal of Medicine, researchers used a computer model to create a cumulative picture of how salt intake may be affecting rates of serious illness or disease in America. The computer calculated the effects of salt on heart attacks and stroke consequential to the effects on high blood pressure.
As published in the NY Times article "Big Benefits Are Seen From Eating Less Salt," reducing salt consumption by 1/2 tsp. per day would lower the number of heart attacks by up to 99K and reduce the number of deaths from cardiovascular diseases by up to 92K annually. Of course those at highest risk for heart attacks, those over 65, with hypertension, and African Americans, are projected to benefit most.
The researchers propose that these findings should place the emphasis on reducing salt intake in the same category as cholesterol lowering and smoking cessation efforts.
Interestingly, because Americans have failed to heed warnings to reduce salt intake, public policy makers are now taking steps to reduce salt intakes by limiting the amounts used in restaurant and manufactured foods. In addition to pressure on manufacturers, New York City has set a goal to reduce salt use by 25% in 5 years, while the state of California is considering lowering the permissible salt limits in public institutions.
In a recent study published in the New England Journal of Medicine, researchers used a computer model to create a cumulative picture of how salt intake may be affecting rates of serious illness or disease in America. The computer calculated the effects of salt on heart attacks and stroke consequential to the effects on high blood pressure.
As published in the NY Times article "Big Benefits Are Seen From Eating Less Salt," reducing salt consumption by 1/2 tsp. per day would lower the number of heart attacks by up to 99K and reduce the number of deaths from cardiovascular diseases by up to 92K annually. Of course those at highest risk for heart attacks, those over 65, with hypertension, and African Americans, are projected to benefit most.
The researchers propose that these findings should place the emphasis on reducing salt intake in the same category as cholesterol lowering and smoking cessation efforts.
Interestingly, because Americans have failed to heed warnings to reduce salt intake, public policy makers are now taking steps to reduce salt intakes by limiting the amounts used in restaurant and manufactured foods. In addition to pressure on manufacturers, New York City has set a goal to reduce salt use by 25% in 5 years, while the state of California is considering lowering the permissible salt limits in public institutions.
Friday, February 26, 2010
New Yoga Class at WBF
I wanted to let you know about our exciting new Yoga class! This is a great class and is ideal for everyone! The thing that I really like about this new 10 week program is that is has a specific focus for each class. Each time you come to class you will be exposed to new poses that are fun, as well as strengthen and relax you.
Class Description: Vinyasa yoga unites movement with breath in strong flowing sequences that build heat, strength, flexibility and endurance. This form of Yoga is Ashtanga based without adhering to a specific set of poses. There will be an emphasis of standing postures and Sun Salutations. All levels are welcome for this fun, invigorating yet challenging class.
Class Description: Vinyasa yoga unites movement with breath in strong flowing sequences that build heat, strength, flexibility and endurance. This form of Yoga is Ashtanga based without adhering to a specific set of poses. There will be an emphasis of standing postures and Sun Salutations. All levels are welcome for this fun, invigorating yet challenging class.
Lead By Example
Modeling the behaviors of those around you is an often subconscious practice commonly associated with poor health habits such as smoking, overeating, binge drinking, and drug use. Overeating studies, for example, have shown that people tend to eat at the pace and volume of the person at the table who eats the fastest and consumes the most.
Hence, although most people would suspect overeating is a consequence of poor self-control, an internal function, there may actually be underlying external cues that encourage people to have that second helping. Recently, researchers at the University of Georgia set out to determine whether, and if so, how or how much positive social influences affect self-control compared to negative social influences.
They designed five independent studies. In one study the participants were asked to simply think of a friend who they believed to have good or bad self-control. Those who thought about someone with good self-control had improved performance on a physical test of self-control.
In a second study, participants simply watched other people make a choice to eat a carrot or a cookie. Following this experience, performance was either positively or negatively influenced by watching someone eat a carrot or a cookie, respectively.
The other experiments showed that simply thinking about a friend with good self-control improves your self-control, and that thoughts of discipline, effort, and achievement are commonly associated with thoughts about friends who have good self-control. In total, the authors convey that these studies demonstrate the infectious nature of self-control.
Interestingly, successful entrepreneurs have a saying that states "you are the sum of the 5 people you surround yourself with most frequently." Now, science confirms that this effect corresponds not just to success in business, but to positive lifestyle change as well. In other words, it's important for people who struggle with self-control to surround themselves with people who will set a frequent positive example for eating well and exercising regularly.
Hence, although most people would suspect overeating is a consequence of poor self-control, an internal function, there may actually be underlying external cues that encourage people to have that second helping. Recently, researchers at the University of Georgia set out to determine whether, and if so, how or how much positive social influences affect self-control compared to negative social influences.
They designed five independent studies. In one study the participants were asked to simply think of a friend who they believed to have good or bad self-control. Those who thought about someone with good self-control had improved performance on a physical test of self-control.
In a second study, participants simply watched other people make a choice to eat a carrot or a cookie. Following this experience, performance was either positively or negatively influenced by watching someone eat a carrot or a cookie, respectively.
The other experiments showed that simply thinking about a friend with good self-control improves your self-control, and that thoughts of discipline, effort, and achievement are commonly associated with thoughts about friends who have good self-control. In total, the authors convey that these studies demonstrate the infectious nature of self-control.
Interestingly, successful entrepreneurs have a saying that states "you are the sum of the 5 people you surround yourself with most frequently." Now, science confirms that this effect corresponds not just to success in business, but to positive lifestyle change as well. In other words, it's important for people who struggle with self-control to surround themselves with people who will set a frequent positive example for eating well and exercising regularly.
Friday, February 19, 2010
Flexible Benefits
Most people take part in aerobic activity to improve their cardiovascular endurance and burn fat. People engage in resistance training to maintain lean muscle tissue and build strength. Those are the two most important elements of a fitness program, right? Time constraints keep many people from stretching. Some complain they just don’t have time to stretch; others hurry out of their fitness classes before the cool-down exercises are completed. If you are at all like me, I will find anything else to do before stretching. One way I have gotten around this is to work in flexibility training into my schedule, and yoga is the best thing for that!
Actually, there are three important elements. Regrettably, flexibility training is often neglected.
Flexibility training:
•Allows greater freedom of movement and improved posture
•Increases physical and mental relaxation
•Releases muscle tension and soreness
•Reduces the risk of injury
Some people are naturally more flexible. Flexibility is primarily due to one’s genetics, gender, age, body shape and level of physical activity. As people grow older, they tend to lose flexibility, usually as a result of inactivity, but partially because of the aging process itself. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.
Stretch for Success
Before stretching, take a few minutes to warm up, as stretching cold muscles may increase your chances for injury. Begin with a simple, low-intensity warm-up, such as easy walking while swinging the arms in a wide circle. Spend at least five to 10 minutes warming up prior to stretching. The general recommendation for people starting an exercise program is to perform static stretches after exercise.
•Take a deep breath and slowly exhale as you gently stretch the muscle to a point of tension
•Hold the stretch for 30 seconds to 1 minute, relax and then repeat the stretch 2x.
•Avoid these stretching mistakes:
•Don’t bounce a stretch. Holding a stretch is more effective and there is less risk of injury.
•Don’t stretch a muscle that is not warmed up.
•Don’t strain or push a muscle too far. If a stretch hurts, ease up.
•Don’t hold your breath during the stretch. Continue to breathe normally.
Fitting Stretching Into a Compressed Schedule
•If you don’t have time to sufficiently warm up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates body and muscle temperature enough to make them more receptive to stretching.
•Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by gently pointing the toes and reaching your arms above your head. This can clear your mind and help jump-start your morning.
•Take a stretching class such as yoga or tai chi. Scheduling a class will help you to stick with a regular stretching program.
Actually, there are three important elements. Regrettably, flexibility training is often neglected.
Flexibility training:
•Allows greater freedom of movement and improved posture
•Increases physical and mental relaxation
•Releases muscle tension and soreness
•Reduces the risk of injury
Some people are naturally more flexible. Flexibility is primarily due to one’s genetics, gender, age, body shape and level of physical activity. As people grow older, they tend to lose flexibility, usually as a result of inactivity, but partially because of the aging process itself. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.
Stretch for Success
Before stretching, take a few minutes to warm up, as stretching cold muscles may increase your chances for injury. Begin with a simple, low-intensity warm-up, such as easy walking while swinging the arms in a wide circle. Spend at least five to 10 minutes warming up prior to stretching. The general recommendation for people starting an exercise program is to perform static stretches after exercise.
•Take a deep breath and slowly exhale as you gently stretch the muscle to a point of tension
•Hold the stretch for 30 seconds to 1 minute, relax and then repeat the stretch 2x.
•Avoid these stretching mistakes:
•Don’t bounce a stretch. Holding a stretch is more effective and there is less risk of injury.
•Don’t stretch a muscle that is not warmed up.
•Don’t strain or push a muscle too far. If a stretch hurts, ease up.
•Don’t hold your breath during the stretch. Continue to breathe normally.
Fitting Stretching Into a Compressed Schedule
•If you don’t have time to sufficiently warm up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates body and muscle temperature enough to make them more receptive to stretching.
•Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by gently pointing the toes and reaching your arms above your head. This can clear your mind and help jump-start your morning.
•Take a stretching class such as yoga or tai chi. Scheduling a class will help you to stick with a regular stretching program.
Wednesday, February 17, 2010
Cross-training for Fun and Fitness
Tired of the same old workout? Looking for a level of fitness that your current exercise routine can’t offer? Are you experiencing nagging injuries that just don’t seem to heal? If you answered yes to any of these questions, you are a likely candidate for cross-training.
Cross-training is simply a way of adding variety to your exercise program. You can vary your aerobic routine and incorporate some muscular strength and flexibility training as well.
And if you think cross-training is new, think again. Athletes have been cross-training since the days of the Olympic decathlons and pentathlons of ancient Greece. The past decade has seen the popularity of the triathlon reach international proportions, introducing the concept of cross-training to even the most recreational athletes.
What’s the point?
The benefits of cross-training are numerous. It reduces the risk of injury because the same muscles, bones and joints are not continuously subjected to the stresses of the same activity.
Cross-training also adds variety to your workouts, making your routine more interesting and easier to stick with. Cross-training will also improve your overall fitness and, over an extended period of time, may ultimately lead to improved performance.
The Nuts and Bolts of Cross-training
Even if you are new to exercise, the essentials of cross-training are simple. You can choose to vary your routine from workout to workout, or simply add a new component to your existing exercise program. This is one way Whole Body Fitness is different- each time you work with a trainer you will be exposed to new, fun and different exercises-never allowing your body to adapt!
One of the easiest ways to start cross-training is to alternate between activities—walking one day and swimming or bicycling the next. Or, you can alternate these activities within a single workout, spending five minutes on a treadmill, five minutes on a stationary cycle, and so on for a total of 30 minutes. I have found this really important and had great success with it. From varying my workouts, I am stronger overall- I can hike longer, row harder, and bike for more miles by changing up my routine.
More experienced exercisers might begin an hour-long workout with a 15-minute jog to a nearby pool. After a 20-minute swim and perhaps a few minutes of calisthenics, they can finish off their workout with a 15-minute jog back home and several minutes of flexibility exercises. You can also do this inside at the gym with your cardio routine. See my previous blog, Is Cardio Best Before or After your workout?
Get Creative With Cross-training
If you’re looking to increase your endurance level, try alternating low-level aerobic activities, such as 20 minutes of stationary cycling, with 10 minutes of higher-intensity exercise, such as stair-stepping or jumping rope. Gradually increase the amount of time you spend on the more intense activity.
These formulas can be used with just about any type of activity—as long as you enjoy it. Combining a group of aerobic activities into one workout at steady or varying intensities is an excellent way to fight the boredom that comes from performing the same daily workout routine.
For more information on our various training programs, or our H.I.Tr – 6 weeks to Fitness program visit our website or call us at 503.234.7253
Yours in Health & Wellness,
Cross-training is simply a way of adding variety to your exercise program. You can vary your aerobic routine and incorporate some muscular strength and flexibility training as well.
And if you think cross-training is new, think again. Athletes have been cross-training since the days of the Olympic decathlons and pentathlons of ancient Greece. The past decade has seen the popularity of the triathlon reach international proportions, introducing the concept of cross-training to even the most recreational athletes.
What’s the point?
The benefits of cross-training are numerous. It reduces the risk of injury because the same muscles, bones and joints are not continuously subjected to the stresses of the same activity.
Cross-training also adds variety to your workouts, making your routine more interesting and easier to stick with. Cross-training will also improve your overall fitness and, over an extended period of time, may ultimately lead to improved performance.
The Nuts and Bolts of Cross-training
Even if you are new to exercise, the essentials of cross-training are simple. You can choose to vary your routine from workout to workout, or simply add a new component to your existing exercise program. This is one way Whole Body Fitness is different- each time you work with a trainer you will be exposed to new, fun and different exercises-never allowing your body to adapt!
One of the easiest ways to start cross-training is to alternate between activities—walking one day and swimming or bicycling the next. Or, you can alternate these activities within a single workout, spending five minutes on a treadmill, five minutes on a stationary cycle, and so on for a total of 30 minutes. I have found this really important and had great success with it. From varying my workouts, I am stronger overall- I can hike longer, row harder, and bike for more miles by changing up my routine.
More experienced exercisers might begin an hour-long workout with a 15-minute jog to a nearby pool. After a 20-minute swim and perhaps a few minutes of calisthenics, they can finish off their workout with a 15-minute jog back home and several minutes of flexibility exercises. You can also do this inside at the gym with your cardio routine. See my previous blog, Is Cardio Best Before or After your workout?
Get Creative With Cross-training
If you’re looking to increase your endurance level, try alternating low-level aerobic activities, such as 20 minutes of stationary cycling, with 10 minutes of higher-intensity exercise, such as stair-stepping or jumping rope. Gradually increase the amount of time you spend on the more intense activity.
These formulas can be used with just about any type of activity—as long as you enjoy it. Combining a group of aerobic activities into one workout at steady or varying intensities is an excellent way to fight the boredom that comes from performing the same daily workout routine.
For more information on our various training programs, or our H.I.Tr – 6 weeks to Fitness program visit our website or call us at 503.234.7253
Yours in Health & Wellness,
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