Posts Tagged ‘performance’

Simple Yet Effective Case for Carbs

The later parts of the 20th century had the health and nutrition of America in shambles over the misinformation of the “dangers of fats”… The low fat craze was not the greatest for our health.

Fats are not bad… too much of the wrong kinds of fats can be bad… but what we know to be 100% certain is WE NEED FAT. It is essential to our health and when given the opportunity the fat we consume (just like all other nutrients) should come from the highest quality sources.

But anyways…

2020 has a new approach… well it started happening sooner than 2020 but if you wonder the grocery store today you will see KETO all over the place. Keto friendly stickers, keto products, keto this and that.

SO what has happened here is we made the amazing discovery that HEY WE CAN EAT FATS… and yes, shifting from high carb diets to high fat diets CAN HELP SOME PEOPLE IN A CONTROLLED SETTING WHEN DONE PROPERLY. So the food industry has capitalized on the opportunity to create “Keto friendly foods” and market these “healthy fat products.”

So the shift is official in the eyes of mainstream media… “FATS were the devil… now they are the savior… CARBS were the answer… now they are the devil and will make you gain bodyfat within thirty minutes of consumption (this is a joke)… Let me just tell you about protein real quick… just kidding… we aren’t ready for this, today is about carbs.

Vegetables are primarily carbs…I think we can all agree vegetables are a good choice for most humans.

Fruits are primarily carbs… Some experts are anti -fruit and the low carb- no sugar mafia has people in fear of fruit. Unless there are specific reasons to avoid or limit fruit  temporarily (for reasons like diabetes), then there is no reason to be scared of fruit.

50 grams of high fructose corn syrup in a Sonic slushie is a little different than 50 grams of carbohydrates from 2 dates and an apple… macro boy on Instagram may try to convince you that 50 carbs is 50 carbs but be smarter than Macro Boy… 50 grams of high fructose corn syrup is not comparable to 50 grams of carbohydrate from fruit containing a wide assortment of nutrients and fiber.


Carbs and Performance: 

Our training is the gym is high performance. You may not view yourself as an athlete or high performer but performing squats at high %s followed by high intensity workouts day in and day out requires FUEL not only to perform your best but to recovery physically AND MENTALLY.

LOW CARB DIETS in a clinical setting need to be monitored closely with blood work and they have a specific purpose.

LOW CARB DIETS outside of a clinical setting in combination with weight training, high intensity bouts of exercise, and in a real life environment ARE FLAT OUT RISKY, SILLY IN MOST CASES (not all), and when done improperly (without blood work, careful macro and micro nutrient counting and timing) and without a specific plan|purpose are not practical.

Weightlifting requires carbohydrate for fuel. Endurance or “cardio” requires fat and carbohydrate. In a nutshell, the higher the intensity gets, the more carb dominate your fuel sources become. High intensity training requires a lot of energy. All forms of training require energy and fuel… neglecting this fact and not properly fueling your body can result in DEPRESSION, LOSS OF LIBIDO THROUGH ENDOCRINE DISRUPTION (AKA HORMONE IMBALANCES), LACK OF MOTIVATION, MUSCLE LOSS, SLEEP DISRUPTION, INFLAMMATION, GUT ISSUES, and many more issues that can pile on top of each other when you are missing specific vitamins and minerals on top of lack of carbs, fats, or protein.

I believe MOST people, those who are not battling a chronic illness (the average gym go-er in our community) can benefit greatly by simply adding in some carbohydrate pre and post training.

This can be done so simply…

Personally, I aim for 50-75 grams of easy to digest carbohydrate before any weight training, mixed with 2.5 grams of creatine twice daily, and usually mixed with 10 grams of essential amino acids (because they digest easier for me than whey or vegan protein powder) and far better than any food protein sources. This is one area where living through better science certainly proves its case for training.

I also weigh ~190 and I am fairly lean. In most cases, the lower your bodyfat % and the stronger you are per lb of BW = better utilization of carbohydrates.

If I was trying to cut body-fat I would cut the pre-workout carbs in 1/2 to 25-35 grams.

If I was 150 lbs instead of 190 I would also cut the carbs down slightly.

If I was trying to gain weight to get to 200 lbs I would increase the carbs to about 90 grams of a simple and complex mix. EX: 1/2 grape juice 1/2 Karbolyn.

 

Summary: The dosage of carbs pre-workout depends on fitness goals, workload, and body composition, but it is not rocket science. Keep it simple, some carbs pre- workout can help ANY athlete.

Here are my easy, go-to options for pre-workout carbs: 

1.) 12-16 ounces of no sugar added grape juice

2.) 2 dates and a medium banana

or if I am down in the dumps…

3.) 1 scoop of karbolyn with some caffeine

 

If I am working out again within the next few hours or later in the day then I’ll do this AGAIN… TWO TIMES IN THE SAME DAY… and if I don’t then I feel lethargic, I am typically unable to hit my %s on the movements or if I am able to they feel a lot heavier than they normally do.

PRE-Workout carbs are my friend!

POST-Workout carbs are my friend!  – If there is ever a time where your body is going to utilize “the bad carbs” more efficiently than any other time it is pre and post training!

 

Here are my easy, go-to options for post-workout carbs: 

 

When trying to gain or maintain muscle during tough training bouts (like right now): 

1.) Chocolate milk + 1/2 bag of organic spinach + 1 scoop protein + 1 scoop of carbs = roughly 80 grams of carbs & 40 grams of protein.

2.) Coconut or almond milk + 1 & 1/2  scoops of protein + 20-30 grams of coconut sugar & a banana = roughly the same as above but a “vegan option”

 

When trying to maintain during easier sessions or if I feel like I’m getting congested | inflamed | or resting for a few days 

1.) 1/2 bag of organic frozen berries, banana, avocado, and scoop of protein or hemp seeds.

2.) Maybe just skip the carbs for a few days to keep my body guessing…. but ramp them back up when training intensity increases.

 

Summary: 

I believe most people will benefit greatly from proper carbohydrate timing pre and post workout. If you have any questions or concerns on the topic lets chat some time!

 

In good health,

Kyle

 

Sports Drinks

I’ve been accused of being the guy that believes everything I read. When in reality I’m the guy who is skeptical of everything I read, that’s why I can’t stop reading… people also think everything comes from an article or blog… I don’t read many articles because usually the fools writing the articles have no background in the subject whatsoever… like yahoo health, cnn health articles, new York times health, the Harvard health sounds like they should be legit but even they post some of the most ridiculous BS I’ve ever seen…
But hey perception is reality so I believe everything I read…
But reality is the perception I have is that 99% of the people out there believe everything THEY read and 99% of what THEY read is from articles and blogs not books and scholarly papers…
Twisted accusations I see…
BUUUUUUUUUUUUUUUUUUUUUUTTTTT what brings me here today is….
HEY GUESS WHAT??? Nobody should be drinking traditional sports drinks. NOBODY. Not even you. Not your children, not your superhero gym buddy, not Matt Fraser, Micheal Phelps, not Micheal Jordan, not the all-American high school football stud, not nobody. The “science” is garbage. What do you do with garbage? Throw it out and move forward with what we know now. Don’t put 1980 to early 2000s knowledge in the recycling bin or storage containers for later use… BURN THAT TRASH. Clean house and start over.
Sugar with artificial flavors, colors, with a few underdosed “electrolytes” is not THE ANSWER to hydration and sports performance. These drinks are acidic, cause reactive oxygen species, advanced glycation end products, and when athletes are out on the practice field for 2+ hours daily these sugars essentially ferment in the gut. This may not be a serious issue at 10-20 years old but by the time 40 rolls around and these “former athletes” have lifelong health battles from gut issues, metabolic disease, chronic degenerative diseases, such as heart disease, Alzheimer’s, and diabetes.
It is disturbing to me when I see a youth athlete with a meal plan (FROM A PROFESSIONAL) that has them guzzling down sugary sports drinks.
CHILDREN SHOULD NOT BE DRINKING SPORTS DRINKS “designed” for adults. Duh. Adults shouldn’t even be drinking these sports drinks because they are designed for profit margins $$$ not for athletic success.
For those who still believe you need to “shuttle your nutrients into the body with sugar and protein post workout”: WHEN SUGAR BONDS WITH PROTEIN VIA GLYCATION IT CREATES INFLAMMATION. Inside your arteries, for example, the scar tissue created from this process is called PLAQUE.
We’ve all heard of the “healthy” endurance and power athletes dropping dead from heart attacks or blood clots mid workout etc. Just because someone looks healthy on the outside does not mean they are truly healthy. And NO, I’m not saying if you or someone else drinks sugar during exercise and then sugar with protein post workout you are at a high risk for dying. But when athletes believe they need sugar gels, jelly beans, sugar blocks, etc. during exercise day in and day out they are misinformed and can cause long term issues.
I am saying that LONG TERM high sugar consumption has consequences that should not be ignored.
I am saying that metabolic issues later in life are occurring in “former athletes” because the misconception that we need to be high carb from youth sports through college (or beyond).
——–
For the young ones:
Their energy should come from healthy meals, not sugar during practice or the game.
Fat is the preferred fuel for young athletes. (I’m using under 15 as young). Children have shown up to 40 % higher fat oxidation rates than exercising adults. This is a similar rate to “fat adapted adults.”
FREE FATTY ACIDS, which indicate available fats to burn during exercise, increase in children during exercise, meaning that children can readily mobilize fat stores for energy and possible even use energy sources that have higher amounts of fat.
If kids are eating a well-balanced diet they will not have to worry about “being drained” midway through an hour-long practice session or game.
—–
So, what is the answer? I wouldn’t want to be Mr. HaterAid with no possible solutions.
With SPRING SEASON ROLLING AROUND it is important for coaches and athletes to understand hydration! Tap water+ sugar & some sodium is not the formula for elite hydration.
School lunch with sugary drinks+ lack of nutrients= heat trauma, full body cramps, kidney stones, and many other commonly found Jr. High and High School athletic issues that are 100% preventable.
If you are an athlete and your coach has you guzzling down sugary sports drinks don’t blast them publicly and try to undermine them. If you are a parent who gives your children, these drinks and you want to slap me right now then just do some deep meditative breathing and know that I’m not trying to cause annihilation in the streets. I’m just the messenger (nobody slaps the messenger).
I used to drink sugar pre, intra (during), and post workout… so I was in those shoes… it’s not the end of the world if that’s where you are at… let’s just move forward from this all together now!
Most coaches have great intentions! This does not mean they have advanced sports nutrition knowledge. Maybe some do but most do not. Either do some research or find a professional who understands HEALTH and PERFORMANCE and knows the difference between the two.
These professionals will generally come from OUTSIDE OF THE SCHOOLS. This is the sad truth. Most public schools that can afford to bring in a sports nutritionist are going to bring in someone who follows the USDA food guidelines. You see, because it’s a public-school following guideline set by governing bodies… I hope you see how and why this happens…
Some sports teams have professional nutritionists and dietitians who are way outdated. This is sad and unfortunate especially when they have pressure from these organizations to do as they say. I recommend these athletes read as much as possible on their own and (keep quiet- the smile and nod approach) because you never want sports politics to get in the way of your athletic success.

Okay I got way off track… here are a few solutions
1.) Make sure there is enough sodium chloride (salt) in the diet. This should be in every meal for athletes. Morton’s iodized sea salt works great for athletes.

2.) Make sure athletes are getting DAILY minerals! If your minerals are “on point” leading up to exercise you shouldn’t need them during a 1-2 or 3 hour training session… but if they aren’t… you don’t need them with sugar so MINERAL SALTS added to water during the session seems more logical than sugar and chemicals added to water… but what do I know?

a. I personally add ¼ tsp of one of the following to every 32-64oz of water I drink:
i. Celtic Sea Salt
ii. Pink Himalayan salt
iii. Real Salt (brand)
iv. Iodized sea salt (added to foods- it tastes too “salty” in my water)
v. Trace mineral drops! (You buy them and place them in drinks)

b. Take a quality magnesium supplement- this Is where most athletes (any people) lack.

c. Eat fruit daily so you have potassium- it is not difficult to get potassium- google it.

3.) Quit drinking tap water. I could write a book on this subject. If you are taking your health and fitness seriously the the tap water must go.
COMMON COMMENT: “BUT MY SCHOOL GIVES US WATER FROM THE WATER HOSE”: Yeah, I know, that is common I had to drink that trash too… you can literally taste the water hose… if you don’t see an issue with this then don’t know what to say.
MY COMMON ANSWER: “If you are properly hydrating from wake up to sleep time you should need very minimal (if any) water during a 1-2-hour training session.” And then if the “thirst” need occurs during practice it should require very minimal amounts of toxin infested fluids…**
**IMPORTANT TO NOTE: This is not advice to anyone who refuses to drink clean water and get the minerals throughout the day. If you do not get properly hydrated and have the vitamins and minerals needed, then skip water at practice and have a heat stroke that is ON YOU not on me buddy pal.

If you are an athlete that cramps or you have athletes that cramp don’t immediately blame hydration and electrolytes!
1.) They might be eating poor food choices pre-workout (too much fiber, too much hard to digest protein, or too much CRAP like a school lunch for example cough cough).
2.) They might not be conditioned for the workout stimulus provided by themselves or you as their coach. This can cause issues believe it or not 
3.) There could be other issues happening- full body cramps and heat stroke Should. Not. Happen. Period.

This could go on forever… I’m out of time.